Small body, big heart

[Dan Koong]

I want to hit 140 lbs+ in 4 months to become as strong as possible for my summer Muay Thai tournament.

stats:
height: 5'8"
weight: 127 lbs
weight class: 127-132 lbs
adj. tournament weight class: 135 lbs

I haven't lifted seriously in two months, so my numbers are going to be pathetic. I can't hit the weights as hard as i'd like until after my fight, but after that i hope to see some good progress.

3/9/08:

5x4 95 atg squats
5x5 65 sohp
1x5 135 deadlift
1x5 185 deadlift

 

[Merrill]

Good luck.

If you are interested in gaining weight, you should post your diet to get some tips.

 

[Dan Koong]

3/14/08:

1x5x95 press
1x5x105
1x5x110
1x4x115

Right now the diet is 4-6 semi-balanced meals usually centered around some sort of protein. Trying to keep the fat and sodium down to a minimum and i'm eating as healthy as possible. Also drinking 1-2 24g protein shakes a day.

I've been training hard as my fight is closing down though so my weight is actually going down even with all the eating i'm doing, which is slightly annoying because i wanted to gain weight for my fight since i jumped up a weight class. oh well

 

[Dan Koong]

3/21/08:

5x5x95 press
5x5x70 machine row
3x5xbw pullups
5x5xbw dips

 

[Dan Koong]

3/29/08:

Won my fight, back to lifting once my body heals.

 

[Tamil]

Congrats on your win! Any vids?

 

[Tamil]

dbl post

 

[Dan Koong]

Thanks!

There are vids of the fight but i haven't been able to get a hold of the film yet.

Going to start the Bill Starr 5x5 tomorrow.

 

[ghostwipe]

Good job on winning your fight

 

[Dan Koong]

4.1.08:
5x5x95 squat
5x5x95 bench
5x5x85 barbell row

4.3.08:
55, 75, 95, 95 x 5 squat
45, 50, 60, 75 x 5 sohp
115, 135, 165, 195 x 5 deadlift

4.7.08
65, 75, 95, 115 x 5 // 135 x 3 // 95 x 8 squat
65, 80, 95, 105 x 5 // 115 x 3 // 95 x 8 bench
55, 65, 75, 85 x 5 // 90 x 3 // 75 x 8 barbell row

4.9.08
65, 75, 95, 115, 135 x 5 squat
65, 80, 95, 105, 115 x 5 bench
55, 65, 75, 85, 90 x 5 barbell row

4.11.08
75, 95, 115, 115 x 5 squat
55, 60, 70, 80 x 5 sohp
120, 140, 170, 195 x 5 deadlift

4.15.08
65, 75, 95, 120, 140 x 5 squat
55, 75, 95, 105, 120 x 5 bench
55, 65, 75, 85, 95 x 5 barbell row

4.18.08
75, 95, 120, 120 x 5 squat
55, 60, 70, 85 x 5 sohp

4.20.08
65, 75, 95, 120, 140 x 5 squat
55, 75, 95, 105, 120 x 5 bench
55, 65, 75, 85, 95 x 5 barbell row

4.22.08
65, 75, 95, 120, 140 x 5 squat
55, 75, 95, 105, 120 x 5 bench
5 x 95 x 3 barbell row

 

[theNuge]

3/29/08:

Won my fight, back to lifting once my body heals.

Congratulations! Looking forward to seeing the vids.

 

[Dan Koong]

4.29.08
65, 75, 95, 120, 140 x 5 squat
55, 75, 95, 105, 120 x 5 bench
5 x 95 x 3 barbell row
1 x 5 x 25 dips
2 x 5 x 35 dips

5.1.08
65, 95, 120, 120 x 5 squat
45, 55, 65, 65, 65 x 5 sohp
135, 155, 185 x 5 DL
205 x 3 DL

5.6.08
65, 85, 105, 125 x 5 squat
145 x 3 + FAIL on rep 4
55, 75, 95, 105, 125 x 5 bench
5 x 95 x 3 barbell row

5.8.08
65, 95, 125, 125 x 5 squat
45, 55, 65, 75, 85 x 5 push press
135, 155, 185 x 5 DL
205 x 3 DL

5.13.08
65, 80, 105, 125, 145 x 5 squat
105 x 8 squat
55, 70, 85, 105, 125 x 5 bench
85 x 8 bench
95, 95, 105 x 5 rows
23, 35, 45 x 5 dips

5.15.08
75, 105, 130, 130 x 5 squat
135, 155, 185 x 5, 205 x 4 DL
45, 55, 65, 75, 85 x 5 push press

5.18.08
65, 80, 105, 125 x 5, 150 x 3, 105 x 8 squat
55, 70, 85, 105 x 5, 130 x 3, 85 x 8 bench
95, 95, 95, 105 rows

5.26.08
65, 80, 105, 130, 150 x 5
55, 70, 85, 105, 130 x 5

5.28.08
65, 80, 105, 105 x 5
135, 155, 185, 205

Won my first MMA fight with a TKO. Now, back to lifting.

8.26.08
65, 95, 115 x 5 bench
25, 35, 45 x 5 dips
65, 95, 115, 135 x 5 squat
20 x 8 DB bent over row
80 x 8 machine rows
135, 155, 185 x 5 deadlifts

9.02.08
keeping track of my creatine loading phase because i'm absent minded...
bench 135
squat 155
bent over db row 20
incline bench 95

 

[Dan Koong]

3.29.09

squat 5x 95, 115, 135, 155
clean 5x 95, 95, 105

4.04.09

squat 5x 95, 115, 135, 3x 155
bench 5x 95, 115, 3x 135
deadlift 5x 135, 155, 185
rows 5x 95, 95, 105