Training Log [exercise/diet]

[Symphony-x]

Well I thought I'd make myself a thread, hopefully it'll boost my motivation to stick at it and acheive my goals.

Currently I train kickboxing three times a week [tuesday, thursday and friday], rugby on a wednesday and also go to the local [basic] gym in town on a friday. I'm hoping to set up more equipment in my workshop to go along with my punch bag I have.

My food intake kinda went off the rails in recent months from things that have happened to me personally, and not monitoring what I eat properly, thus my weight and poor build.

Enough chit chat, lets start the stats...

current stats:

Age - 19
Height - 6"3'
Weight - ~260lbs

Goals:

Short Term: Get my home gym going, getting myself a set of weights, and a bench. Work on my cardio for rugby and start to manage my diet better


Middle Term:
drop around 45 - 50 pounds in fat, and to tone up. Do more weights to become stronger in my upperbody and become more flexible with my legs.

I would also like to start mma training by september, moving to Muay Thai rather than kickboxing and start a grappling skill, preferably wrestling or Judo.

Long Term:

Maintane my diet, and health and consistantly becoming fitter and stronger. I would love to one day compete in a big mma show, or k1.
_____________________________________________________________________________

Each log I will add the food intake I have for that day, as well as training which I have been doing.

Sunday 20/04

Rest day.

11:30 4 x brioche rolls

2.00 5 x oatcakes
1 x sliced apple
tomato soup

6.00 gammon steak
vegetables [peas and sweetcorn]
baked potato

fruit salad [strawberries, grapes, mango, pinapple, kiwi] in pinapple juice

 

[enright3060]

Welcome and best of luck

 

[beef curtains]

What the christ is a brioche roll?

Check out the FAQs in this forum as well as in the conditioning and d&s forums. Lots of important info. Good luck.

 

[Symphony-x]

Monday 21/04
10:00 1 x pancake [dry] [bad me]

1:00 prawn sandwich with lettuce
1 x portion of grapes [roughly 10]
1 x strawberry low fat bio yogurt [small]


6.00 gammon steak
beans
baked potato

fruit salad [strawberries, grapes, mango, pinapple, kiwi] in pinapple juice

Training:
7.00 5 x rounds on punchbag [kicks and punches]
20 mins skipping

Tuesday 22/04
9.45 1 x strawberry low fat bio yogurt [small]

11.30 pasta with tuna and sweetcorn

3.00 1 x banana

6.00 dry chicken [5 peices]
salad with bosamic vinegar
portion of cuscus

Training
8.00 Kickboxing
running warm up [10 minutes]
running exercises where you had to run out and do X ammount of certain exercise. [press ups, running, punches, kicking, and sprinting... ammount each time varied]
punching and kicking drills [front kick, jab cross, jumping front kick, jab cross, front kick, jab cross, jumping front kick]

 

[Oblivian]

I normally don't comment on logs often, but you really should check out the D + S. I'm not very anal about following diets perfectly, but you didn't have any vegetables besides corn. If you really hate veggies, buy yourself some greens powder.

My other advice to you is stretch often. I put in close to 30 minutes everyday stretching in two sessions. Easy to do while watching tv. My flexibility has increased tremendously in the past year.

Lastly, if you want to gain strength but you are limited on time with kickboxing, mma, etc., then I'd do complexes such as power clean to push press to front squat or deadlift to hang clean to push press.

Best of luck.

 

[Symphony-x]

you didn't have any vegetables besides corn. If you really hate veggies

My other advice to you is stretch often. I put in close to 30 minutes everyday stretching in two sessions. Easy to do while watching tv. My flexibility has increased tremendously in the past year.

If you read, I ate alot of salad as well as just corn, as well as eans and peas. I dont put my portions down but I do have alot of it + a fair load of fruit.

Yeah I do a fair bit of stretching, I just idnt add it up on the plan, same as i'venot really added my drinks as its asically just water.

thanks tho

 

[Symphony-x]

you didn't have any vegetables besides corn. If you really hate veggies

My other advice to you is stretch often. I put in close to 30 minutes everyday stretching in two sessions. Easy to do while watching tv. My flexibility has increased tremendously in the past year.

If you read, I ate alot of salad as well as just corn, as well as eans and peas. I dont put my portions down but I do have alot of it + a fair load of fruit.

Yeah I do a fair bit of stretching, I just idnt add it up on the plan, same as i'venot really added my drinks as its asically just water.

thanks tho

 

[Symphony-x]

Wednesday 23/04
10.00 2 x scoop whey protein + 300ml full skimmed milk

1.00 chicken sandwich with lettuce

3.00 1 x banana

5.30 tuna with pasta and red peppers

9.30 salad

Training
6.00 30min cycle

7.00 rugby: warm up consisted of running around the pitch and different exercises, sit ups and press ups

mostly.
Rest of the night was rugby 7's games... my team won

9.00 30min cycle

Thursday 24/04
9.00 1 x vanilla low fat yogurt

11.30 tuna with pasta, sweetcorn and dolmio light tomato sauce

6.00 homemade low fat tuna and green chili burgers, with wholemeal bun. side salad

Training
7.30 kickboxing. Hour and half of sparring

 

[JMun-ki]

could you put amounts(approximate) on the food and do something to delineate between D+S and training. Maybe a different text color or something. Also, I am assuming that those are times in the front, right?

On first glance it doesn't look like you are eating enough food. And to reiterate more veggies or supplement them as suggested.

And just so I don't forget, check faq in D+S and check out precisionnutrition.com

I'll keep checking this.

 

[Symphony-x]

Friday 25/04
8.00 1 x vanilla low fat yogurt

1.30 ham sandwich with sweet chili sauce

4.15 1 x packet of raisins

6.00 2 x peices of makerial
2 x peices of salmon
side salad, cottage cheese and pasta with peppers

Training
3.00 15minute warm up on tredmill
tried working on my warms mostly, started off using dumbells at 20kg
3 x 10 dumbell curls
3 x 10 concentration curls
3 x 10 hammer curls with twist
3 x 10 lying tricep extensions
3 x 10 overhead tricep extensions

Went onto the leg curl machine and did 3 x 10 at 120kg

short 5 minute run to cool off, and stretched off

Saturday 26/04
10.00 4 x broiche rolls

11.30 baguette with chicken and side salad

6.00 mixed grill with liver, sausage, black pudding and steak. all top butcher stuff, cut off excess fat.
barbequed vegetables [onions, tomatoes, peppers and corguettes]

 

[beef curtains]

Training
3.00 15minute warm up on tredmill
tried working on my warms mostly, started off using dumbells at 20kg
3 x 10 dumbell curls
3 x 10 concentration curls
3 x 10 hammer curls with twist
3 x 10 lying tricep extensions
3 x 10 overhead tricep extensions

Went onto the leg curl machine and did 3 x 10 at 120kg

short 5 minute run to cool off, and stretched off

Seriously?

 

[BeRGLeZ]

Your guns are gonna be huge man! :O

 

[beef curtains]

Honestly I threw up a little.

 

[Symphony-x]

lol I know its crap, but if you see the gym i'm at, its the best there is, highest dumbell is 20kg, theres no barbells, and no bench, or squats or anything. I'm saving up for my own weights, the best I can do for now, dont hate.

 

[Feature boy]

BODY BY FISH

 

[Symphony-x]

will get my log for the past few days up tonight

 

[Symphony-x]

Sunday 27/04
11.00 4 x brioche rolls

3.00 4 x oatcakes with apples
tomato soup

6.00 steak with potatoes and turnips

Monday 28/04
8.00 1 x cherry yogurt

1.00 chicken, lettuce and sweetcorn sandwich
grapes

6.00 chicken with salad [with a sweet chili sauce]

Tuesday 29/04
11.30 1 x egg wrap
cullen skink soup

3.00 1 x banana

6.00 tuna with pasta and sweetcorn in a tomato sauce

Training
Kickboxing training - Bit of fitness tonight

started off with 100 runs of the hall [roughly 12 matted sqaures long]
went onto running the length of the hall, doing 50 punches, then the same doing 40 punches, then 30 etc
same for round house kicks

then went onto our own ton up. This is 10 press ups, 10 squat thrusts, 10 high jumps, 10 running squats,

10 sit ups, 10 press ups, 10 squat thrusts, 10 high jumps, 10 running squats and 10 sit ups.

After that we finally went onto the last session, 20 seconds of squast thrust type exercises, but with a

twist, then a press up between. While doing squats we had to do exercises such as lifting our knees out

to our shoulders, twisting our knees under our body etc

Obviously stretching before and after.

Wednesday 29/04
8.00 1 x cherry yogurt

1.00 chicken, lettuce and cheese sandwich

6.00 oven baked breaded chicken with salad and sweet chili sauce

Training
Rugby training

Warm up started off as running a lap around the pitch. Then weaving around cones, passing the ball backwards, running to the front, and repeating.
Then went onto passing the ball in circles
then we had to sprint lengths of the pitch to warm up more, and then with a tackle bag on our backs.

Before practicing the game we did a few tackle drills in our teams, into tackle sheilds.

Then went into games for about an hour and a half

Thursday 01/05
8.00 1 x toast

11.30 ham wrap with sweet chili sauce

6.00 meat feast pizza [nothing else in the house]

 

[Symphony-x]

just in from training,,,

Friday 02/05
8.00 1 x cherry yogurt

1.00 Chicken sandwich

6.00 beef borito with salsa and creme fresh and rice

Training
kickboxing

Most of the night consisted of running/jogging and body conditioning. Kick for kick with a partner,

practicing roundhouses, hook kicks, side kicks, back kicks and spinning kicks

then went onto our own ton up. This is 10 press ups, 10 squat thrusts, 10 high jumps, 10 running squats,

10 sit ups, 10 press ups, 10 squat thrusts, 10 high jumps, 10 running squats and 10 sit ups.

 

[JMun-ki]

just in from training,,,

This is 10 press ups, 10 squat thrusts, 10 high jumps, 10 running squats,

10 sit ups, 10 press ups, 10 squat thrusts, 10 high jumps, 10 running squats and 10 sit ups.

Sounds like a complicated way to do burpees. Have you checked out rosstraining.com? Ross has alot of good bodyweight exercises. CHeck out Never Gymless on there.

 

[Symphony-x]

Sounds like a complicated way to do burpees. Have you checked out rosstraining.com? Ross has alot of good bodyweight exercises. CHeck out Never Gymless on there.

Only doing what my instructor is telling me to do, its him that forces me to do them