This is my new training log for the year 2013. This should be a good year for my athletic pursuits as I have a near perfect study/living situation at the moment. My foremost goal is kickboxing performance. I have had 3 fights so far. I want to take as many fights as possible in 2013 and I want to see improvements every time, irrespective of result. Schedule: I train kickboxing (and boxing) Monday to Thursday for 3 hours per night. On Friday we only train for 1.5 hours for hard sparring. All of these classes are with the same "fight team". There are approximately 10 of us so we're a close-knit group, which makes things more enjoyable. I try to do two strength sessions throughout the week - a heavy one on Saturday and a lighter/quicker one on Tuesday morning. How much I can push during these sessions is dependent on how banged up and fatigued I am. Therefore it is difficult for me to make consistent gains. I have also lost 10kgs since making all of my PRs, and hence it will be extremely difficult for me to set new PRs throughout the year as I try to stay in so-called "fighting shape". If I have time and energy during the week I have a few "bonus" work-outs I can turn to. These include medicine ball throws, jumps, and ab work (such as roll-outs). If I am feeling really good I may even use one of my "tests", which I do a few times per year, more for fun than anything. They are: The 50 Burpee Challenge, 5k Run, and Standing Broad Jump. I only did these 2-3 times in 2012, but saw improvements every time. So without further ado, my Strength and Conditioning goals for this year include: Maintaining my usual bodyweight of 77-78kg approx. 8% BF. Squat - BW x 1.75 (130kg) Push Press - BW x 1 (75kg) Deadlift - BW x 2.25 (170kg) PRs: (set mostly in 2011) Squat - 120 x 5 Deadlift - 170 x 1, 140 x 10 Bench - 95 x 1, 85 x 5 Push Press - 70 x 1 50 Burpee Challenge: 2.32 (Oct. 2012) 5k Run: 20:57 (Nov. 2012) Broad Jump: 2.6m Diet: I try to eat cleanly. Planned diet is as follows: Breakfast: Omelette with Bacon (or) Oats with Whey Powder Lunch: Tuna (or) Chicken Spinach Salad with Carrots/Tomatoes etc. Dinner: Something with Meat and Vegetables - ie, Steak + Veg, Stirfry, etc. Snacks: I usually have at least 2 Banana and Berry smoothies per day with Whey Powder. Nuts, Fruits, etc. Supplements: Omega 3 and Glucosomine tablets. I adjust portions of rice/bread/pasta/potatoes with the above meals based on my weight at the time. Extras: My only additional athletic goal aside from all of the above, is to continue to improve my posture. I foam roll and do mobility exercises on an almost daily basis, and try to remain ever-cognisant of my posture.