MA Training log

[znith]

Since beginning martial arts two months ago, I've been training pretty regularly in Muay Thai and BJJ classes but have lost my motivation to lift and keep up other levels of fitness.

So I'm putting up a log to keep myself motivated to train and improve my physique, cardio & strength as well as keep heading to the gym for classes.

As for specific goals:
- Train as often as possible in thai boxing, kickboxing
- Do some BJJ, learn as much as possible
- Cut down to sub 200lbs - long term maybe 180lbs
- Gain major flexibility
- Run a 10k
- Eventually have a fight (long term goal, maybe next year)

Right now I'm up at 5k level with about a 37 minute time. Slow i know, but cardio is getting better.

I'm at 213 lbs right now and ~16%bf

So plan for right now is to train every monday/wednesday/Friday in Muay Thai (2-2.5 hr class) and every mon/wed in BJJ gi (1-1.5 hr class)
Run a few times a week, do yoga a few times a week, lift a few times a week and it should be a good routine.

[znith]

Some bad luck off the bat, got sick after going out this weekend and getting sloshed at an mlb game. Damn dirty sox fans ;)

Just been coughing up a lung and sleeping it off, havent done anything physical. Ive got a hockey game tomorrow night, im the goalie, hopefully i can muster up enough energy to stop the puck. Fkkk cant wait to get back to training!!!

[znith]

Still f*cking sick, was up to 5:30am coughing last night. Played hockey though and managed a tie. Have no energy today to work out just wanna go back to bed after I take care of some family stuff :(

edit: actually managed to do 5.6km in 35:13 this evening, lungs weren't too bad

[znith]

Got a 5k run in today, 32:43 time. Getting a little faster..

[znith]

Played an hour of pick up hockey today, its fathers day so just sat around in the sun with family afterwards and enjoyed summer :)

[znith]

Well today I finally got back in the gym. I'm still coughing my lungs out when i wake up and go to bed but its not bad during the day, so i took a bunch of dayquil and sucked it up. I'm pretty sure im not contagious after a week and a half of being sick so I doubt id get anyone else sick which was my main excuse before for not going to the gym.

Pretty solid Muay Thai session, bag work for an hour and a half and then conditioning at the end. I'm still one of the weakest / worst conditioned in the class, i can say that with no qualms or ego. Not weakest strength wise, not even worried about that, just conditioning and endurance.

So about 2 hr workout.
Oh, I'm back on the ECA stack after having 0 caffeine for 3 months. Feelshyperman.
Just 200mg caffeine/8mg Ephedrine once a day to start with...gonna do 6 weeks and taper up/down.

As for diet...well its better the last few days. I have a tendency to snack on junk food alot, whatever is in the house since I live with my family. There's alot of crap here from costco all the time. Just gotta focus on eating more veggies and less sugar.

[znith]

Managed 5k in 31:01 at lunchtime, also did 1hr hot yoga this evening and finished the session (first time finishing...its very challenging, way more so than a 5k run)

Diet was pretty good, I ate:
meal 1: 1 scoop whey protein, 1 pack non-flavored instant oats
meal 2: 4 oz blueberries, small slice of banana bread
meal 3: large chicken pita with garlic mayo, veggies
meal 4: 2 grilled chicken legs skin on, small caesar salad, small pasta with tomato sauce
meal 5: 1 scoop whey, 3 tbsp peanut butter

and hopefully no late night snacks...they are my enemy

gotta shred down to sub 200...that is the goal

I have a big appetite and crave sweets big time so the late night snacking is deadly!

Bought some more whey from the store...went for Dymatize natural chocolate flavour. Its not bad and not as much of an artificial sweetener taste. I'm thinkin', to deal with sugar cravings, i will allow myself unlimited whey shakes with water whenever I am craving. Much better to sub this instead of refined sugar. If its AM/any time before dinner I will allow myself fruit with it.

[znith]

2 hrs muay thai today, footwork drills and tons of bag work. Too many push kicks im dead. Hardest session yet.

Weighed 212.6 this morn so that lazy weight from being sick and doing nothing for 9 days is gone. Hope to be under 200 by my bday, end of august

[znith]

Afternoon Strength & Conditioning:

Warmup: 10 mins stretching, 1 set pushups 1 set chinups

> Tire push & throw (20m) + keg shoulder press + pushups to failure
x 3

> ab work: Leg lift+push, pushups to failure, bicycles to failure
x 3

> Deadlifts: 235 x 6, 285 x 5, 305 x 3

> Seated military press: 85 x 9, x 8, x 6
super set with
> Shoulder around the worlds 10 lb, 6-10 reps

>Shrugs 55 x 10, 55 x 10

Evening workout:

Hockey game, won 4-1. Not too much of a workout because I only had about 20 shots against (played the worst team in the league). That one goal was because of a lapse in mental focus from being bored! oops, could have had a shutout.

Diet is very good the last few days, haven't had a cheat meal/snack in a few days now I think. EC also really helps with appetite.

Going away this weekend to a cottage, going to be drinking a ton and eating junk. I really don't want to get too drunk though, I'd rather not ruin my body for training on monday. Maybe I can skate by with a 24 for the weekend.
Also I'm going to bring my running shoes and hopefully hit up some trail running, or dirt road running, whatever is there!

[znith]

Was up north at a cottage drinking all weekend, but managed to get a little run in.
Back to training on monday

[znith]

Lifted then did 1 hr of Gi BJJ

4-5 sets squats, 4 sets lat pulldowns, 3 sets curls, 3 sets preacher curls, 3 sets db rows

diet is pretty good...only junk i had was a handfull of chocolate raisens...everything else was chicken/whey/veggies and a flatbread

[znith]

Did 1.5 hrs muay thai today. We did conditioning work, so i just chilled the rest of the day, planning on doing a ton tomorrow.

[znith]

Weighed in at 212.0 this morning...seems like it is really hard for me to loose weight even though I am eating very healthy and like a bird, and do 1.5-3hrs of physical activity per day. Kind of frustrating! 18 days to lose 1 lb! ARG

Anyways, today the plan is Muay Thai from 430-630/7ish, and then BJJ from 8-9. Nursing a couple small injuries, sprained pinkie which is all purple and nasty, also have a nagging knee pain which isn't bad. I'm just kind of paranoid about knees because my bro dislocated his knee and tore his meniscus this year. But I'm fine.


I just finished the second books in the Song of Fire and Ice series (AKA Game of Thrones on HBO) and it was amazing. Read 1000 pages in like 4 days. I'm going to pick up the 3rd book at chapters and read that while on break.

Also trying to get into a schedule where i can wake up earlier...enough of this sleeping in until noon BS.

[znith]

Short kickboxing class today, mostly thai pad work and combos, 1.5 hrs or so

[znith]

Took today off, its canada day. My bro had a bit of a party here but i ended up not drinking. I'm usually the one drinking hard at these kind of things...kind of interesting to be sober and have a good time and not get stupid.

Had some 'cheat' food today, including nutella (so good), but didn't binge. Def didn't hit macros but one day after a week of hard work won't kill me.

Tomorrow I need to lift! I'm thinking chest/shoulders/tris/legs, mainly focussing on weak areas which are shoulders and tris. Chest and legs are strong as phuc compared to shoulders. Might play some handball after too.

[znith]

Lifted for 1 hour today, Chest/Shoulders/Tris, then played full contact european handball for 1.5 hours. Sick game

Did eat some junk earlier, nutella is too good. Gonna eat healthy the rest of the day. Low on the carbs since nutella has so much sugar.

[znith]

210.6 lbs, weight is finally coming off

Yesterday was bad again though, didnt do much tbh just recovered. Going hard again this week, plan is to do thai boxing 5x, BJJ 2x, lift 2x, hockey 1x

Today:
2 hrs Muay Thai
1 hr BJJ gi

[znith]

1.5 hrs kickboxing today followed by about 45 minutes throwing weights around. Deadlifted 315 for 3 at the end of a pyramid set, so strength is still up.

I'm feeling pretty run down, mentally and physically. Sprained big toe bothering me, bruised my left knuckles, and just tired...think i need some healthy carbs in me. My moods do get low when I'm cutting weight sometimes so its probably just that.

[znith]

209.4 lbs today, weight is coming off fast, definitely can see more definition. This is as light as I've been in 2011. Got down to 208 before doing Keto (stupid ass diet), this is a much better way to do it (work hard / eat healthy)

Might skip on thai boxing today and run instead, my left knuckles are swollen so i can barely make a fist, arg. Will still do BJJ later at 8

[znith]

Wednesday: ran 3.5km, played volleyball for 2 hrs (just messing around though)

Thursday: hockey game...god damn team played terrible

[znith]

friday: 1 hr european handball (we play with takedowns/some contact)

Im probably one of the strongest guys there and close to one of the tallest, so i tried just posting up and pushing people around, our trainer who is 5'8 was fed up with me jumping over him so he puts me in a rear naked choke when i posted him up lulz

1-1.5 hrs muay thai after handball...f*ck almost puked...burnout sets of punches, push kicks, pushups. Was sitting in the change room after just trying not to embarrass myself by puking. Afterards = feelsgoodman.jpg

[BenT]

nice journal mate.

MMA fight down the line?

[znith]

yeah definitely. I want to be extremely ready though when i am at that point. I had a friend who trained for about 6 months and then took his first fight, got destroyed in less than a minute, and just looked embarrassing. I don't want that to happen to me! So my deal is I am not going to even think of fighting until next year at this time. Then I will evaluate and see if I am ready. No rush, i enjoy the training aspect of it.
Thanks for stopping by!

Back to the log. This weekend i let loose, went out for a friends birthday on fri night and had a ton of pints, not sure how many but i woke up a broke man haha. Did this thing called the warrior dash on saturday, www.warriordash.com, its basically a 5k obstacle course race up a ski hill. It was challenging and showed me that my cardio is absolute garbage. came in about middle of the pack, but i was waiting for our older friend quite a bit.

went out sat night to a friends place and got smashed, then played 2 hrs hockey on sunday. just absolutely tired after that.

weighed in at 209.2 so at least the weight didn't go up. Goin hard this week!

[znith]

got in 2 hrs of muay thai today...surprisingly dead, did not stay for BJJ.

I'm going to start logging foods again, shooting for a 2200 calorie cut with macros roughly 200+ protein, less than 200 carbs and the rest fat. Maybe a carb up day on the weekend if I am feeling dead.

[znith]

Lifted today, was going to do bickram yoga after but there was a power outage and yoga was cancelled. I like yoga, but don't do it enough and my flexibility sucks, should do it more. anyways...

bench: 135 x 10, 155 x 6, 175 x 3 - slightly less than before, hit 175 x 4 last time...hopefully not losing strength
dips: bw x 8, x 8, x 6
military press: 95 x 8, x 8, x 6
lateral raises: 15 x 12, 20 x 8, 20 x 8
power cleans: 135 x 5, 135 x 3, 135 x 3
skull crushers: 70 x 6, 70 x 5
tricep rope: 50 x 8, 50 x 7, 50 x 6
db military press: 50 x 5 (just wanted to see if i could put 50's up lol)
Shrugs: 50 x 10, 50 x 8, 50 x 8, 50 x 8

about 50-55 mins of lifting, and thats all i did today physical

ive been thinking and i should really start a morning cardio/conditioning routine to add to my current ma/lifting schedule. i barely fit in runs anymore and its so nice out. plus i am the worst in the muay thai class at the conditioning drills.

so im thinking, start small with a 2k run + 50 pushups, 20 chinups, 40 crunches and 30 leg raises, 50 jump squats and 30 lunges (per leg). add 5 each day, do that every morning.

we only end up doing conditioning at the end of muay thai once a week, usually we are just doing tons of drills which incorporate pushups and crunches in between for conditioning (plus warm up running and obviously pad work/bag work after). so the best way to up my conditioning is to do it myself, every day.

couple other random things, today is day 2 of hitting macros, going to see how long i can go on a streak of hitting macros.
im really motivated to cut
got my bb.com order in today, ON cake batter whey is pretty good, a good break from chocolate. also got some sci-fit chocolate variety 5lber, shaker cups and multis

[znith]

208.4 today

2k run followed by 50 pushups, 15 chinups, 20 crunches and 10 leg raises. meh, its bad but its a start

1 hour BJJ tonight, got destroyed. I really am frustrated, feel like I am not getting any better at this

3 day streak of hitting diet/macros

[BenT]

208.4 today

2k run followed by 50 pushups, 15 chinups, 20 crunches and 10 leg raises. meh, its bad but its a start

1 hour BJJ tonight, got destroyed. I really am frustrated, feel like I am not getting any better at this

Good stuff mate. The big thing would be to make sure you dont over-do it, too much too quickly especially, or it may start eating into your regular training

As for bjj, that's what it's such a humbling sport eh? There are good days, bad days, and then absolutely horrific days where I just feel like I've learnt jack. All part of the game. Now, when I get dominated, I just see it as a chance to work my defensive game, that apart from my ego getting bruised, I am better for it.

Keep it up mate!

[znith]

Good stuff mate. The big thing would be to make sure you dont over-do it, too much too quickly especially, or it may start eating into your regular training

As for bjj, that's what it's such a humbling sport eh? There are good days, bad days, and then absolutely horrific days where I just feel like I've learnt jack. All part of the game. Now, when I get dominated, I just see it as a chance to work my defensive game, that apart from my ego getting bruised, I am better for it.

Keep it up mate!

Thanks broseph. It really is!

Today i woke up and weighed in at 206. I'll just attribute that to a weight fluctuation since ive been on track to lose about 1lb/week, all the sudden i drop 2.4 lbs overnight. No reason for it...sodium intake is steady, not dehydrated etc. Weird.

Just gonna take it easy today, have a hockey game at 7:15pm and want to be fresh. I'm sick of losing!

[znith]

Made today an off day, went to the beach. Macros were pretty good, even though i had almost 2 pints of beer, still was at about 2300 cals 200+p

[znith]

Saturday was a gongshow, went to rib fest ate like garbage. Back onto training sunday, lifting at home:
3 sets chinups
3 sets wide grip pulldowns
3 sets seated rows
3 sets machine rope curl
3 sets db preacher curl
3 sets db curl

yoga later, 1 hr

on track to hit macros again today, so restarting the streak at 1

[znith]

2 hours muay thai

2 day streak with the diet

[znith]

45 mins lifting, 45 mins bjj

yeah so i went to the no-gi beginner class today, left early less than impressed. the instructor showed us one guard pass, gave it a once walk around, and then sat with his buddies who weren't training and shot the **** for the rest of the class. I learned very little and left a little pissed off. Won't be going back to that class...i'll stick with the gi classes for now, the instructor there is very good at teaching at least 3 different moves and pointing out mistakes etc.

oh, also its not very conducive to beginners, i rolled with a couple guys who had been training for 1yr or more and they easily submitted me, then went looking for a new partner. couldnt find anyone to roll with after that so i was just like f*ck it, what am i doing here.

[znith]

Killer day today, 2.5 hrs Muay Thai, + 1 hr BJJ gi

Learned a ton in both today. Did a crapload of kicks over a chair to get my kicks high and rotating, plus learned a very cool reverse from a failed armbar on bottom to mount. Rolled with a few white belts and my gi instructor, this class is bomb.

Really feel dead today after all this...weighed in at 206.4 this morning dry, after training and chugging a ton of water was 205 wet. Usually i walk around 208-210 so that's 4-5lbs of water lost training lol.

Tomorrow is supposed to be 38c, 48 with humidity. I live in Canada. Is this real life?

4 day diet streak

[znith]

Yesterday: 1 hr hockey, not much of a workout, i swear i only had like 10 shots against me. We won 8-0 vs the worst team.

Today: weighed in at 204.2, did 75 mins yoga, 6 day diet streak

[znith]

Yeah so I went out sat night and got hammed, pretty much been hung over for 2 days straight. Since I drink so rarely, like once a month, i get massive hangovers and feel like absolute crap. Thats something I've noticed; the healthier you live, the worse the unhealthy stuff feels. The body slowly becomes more fit, sometimes you don't even realize how far you've come until you go back and do something bad that you used to do (like drink 10+ shots of Jager and half a dozen beers).

Before I went out, I did get some weight training and cardio done. I'm trying out a new split:
A) Back/Traps/Tris/Hamstrings
deadlifts
bent over rows
DB shrugs
stiff legged DL's superset with DB lunges
Close grip bench
Tricep rope + superset with pushups

Then B) would be Chest/Delts/Bi's/quads

Did A) + an hour and a half of handball

Ugh, anyways I spent yesterday staying in and eating junk food, and today I've been eating pretty healthy but went out for all you can eat sushi and binged a bit. Going to go to the gym now and do some yoga.

edit: did an hour of yoga, + 20 mins or so of lifting

[znith]

1.5 hours muay Thai, mostly conditioning drills

[znith]

Lifted today:
3 sets dips
3 sets incline BB bench
3 sets flat DB bench
2 sets arnold press
4 sets db curls
4 sets lateral + front db raise
3 sets preacher curls

+ 1 hr Brazillian Jiu Jitsu Gi

[znith]

thursday: weighed in at 203.4, 1 hr hockey

[znith]

Lifted today:
Bent over row: 145 x 6, 145 x 6, 145 x 6
Stiff legged DL's: 145 x 8, 145 x 8, 145 x 8 SUPERSET WITH: DB lunge: 30 x 8, 30 x 8, 30 x 5
Neutral grip pullups: x6, x5, x4
Lat bar pulldowns: 120 x 8, 120 x 8, 120 x 7
Decline close grip bench: 145 x 8, 145 x 7, 145 x 5
Cable tricep rope: 1 blowout set, then 40 x 8, 40 x 7
Seated tricep extension (1 arm): 20 x 6, 15 x 8, 15 x 8
Upright row: 70 x 8, 70 x 7, 70 x 7
DB Shrugs: 50 x 10, 50 x 10, 50 x 8, 50 x 8

Then two 3 minute rounds on the bag, kickboxing. My bad hand is swollen to **** and started to hurt, was going to do 3 rounds, but meh. Gonna ice it and take some advil/aspirin.

[MEDITATE]

never push urself with training budy, and a 2 - 2.5 hour training class is too much.

and no need to go for thai and bjj at once, focus on one and i would say M.T

running a 10 k for a freshy is too too much, skip rope for 20 mins 4 X a week. its much more beneficial

watch what u eat ,, in the morning and after training go with high carbs and a mix of protien , and with all other meals a combination of protiens,fat and complex carbs is good

and for staying motivated i suggest watching some rammon dekkers highlight, there's an hour 15 mins documentary about his fights somewhere on the interwebz, and watching The Ultimate fighter , starting from season 1.

gl

[znith]

I'm going to continue doing BJJ and MT at both times, i would like to be well rounded. BJJ will be usefull in my future career path moreso than MT, but i like MT so i'll keep both.
Yeah, good call on the skipping, that stuff is a good workout. I need to buy a rope

Thanks for the tips i'll check out those highlights

so just continuing my log..
went up north for the weekend, just got home. gym's closed today so im just gonna chill. back to training tomorrow

[znith]

1.5 hrs MT today, did some good pad work with defensive legblocks + counter kicks
just gonna chill the rest of the day

[znith]

Lifted today, felt like doing legs + abs so thats what I did. Also playing 1 hr of hockey later tonight.

Squats:
95 x 10 warm up set
135 x 10 warm up
185 x 10
185 x 8
185 x 7

Deadlifts:
225 x 8
225 x 8
225 x 7

Leg extensions:
80 x 15 x 4

DB lunge:
40 x 7
30 x 9
30 x 9

Ab crunch on a ball:
x 25, x13, x12

Hanging leg raise:
x7, x6, x6

Decline sit up:
x 17, x15, x12

Had my BF% measured electronically, with the handheld thing that you grip, and got 17.6% @206. Fatter than I thought...but as we all know these things aren't that accurate. I'm just gonna use it to see if im dropping.

[znith]

Was late to our free hockey practice last night so only got on the ice for 15 mins lol. Made a couple sick glove saves, robbed our best player on a breakaway.

About to head to the gym for my 1.5 hr muay thai class. Later tonight i have a hockey game vs a semi-decent team.

Oh, and weighed in at 202.6lbs, closing in on dat dere 200 lb mark

[znith]

friday: lifted, just shoulders, then played 45 mins of handball

[znith]

Had a pretty good weekend, went to a festival of beer which was a huge outdoor party with tons of craft breweries that you can sample. *Ended up making a night of it too, meeting up with some friends downtown. *Didn't get out of control which is good, but did basically get buzzed for 12 hours. *Stayed over DT, so didnt train sunday. *Kinda still feeling it, not too hung over but dont feel right. *I feel hangovers so much more now and they wreck my training. *I wanna get serious about training this fall, which will mean no booze (or very little). *One more big night out...my birthday later this month...and that will be it for awhile. *Anyways, going to lift and do bjj later today.

edit: got my first submission today! *woohoo*

[znith]

1.5 hr muay thai class today, felt good. *also weighed in at 202 flat. *Almost at my first goal of 200, so close

[znith]

Yesterday: lifted, legs + light ab work. Strength is still ok I managed to Deadlift 305 for 5 reps at one point. Did 1 hr BJJ got some more submissions

Today: 1.5 hr muay Thai class. Going to play hockey later tonight too. Hit 199.6 lbs after workout, so under 200 but kinda cheating. I'm sitting at around 201.2 in the am dry

[znith]

Lifted today, didn't do a ton but did chest/shoulders/bis

Was gonna train but kinda low on energy and it's Friday, they play handball today b4 training and not rlly feeling it.

Weighed in at 200.4 this morn

[znith]

Had 2 cheat meals, one was some chips and cookies, another was about 5 slices of pizza. Not too overboard butdefinitelybloated/retaining water today. Feel much better energy wise. Sort of. *I do feel gross from the fast food, its amazing how not eating junk for awhile will condition your body to be used to the good food.

Ran today, didn't measure it but probably 4k. Going to go lift a bit later, do some back/tris.

Im heading up north for a few days, sunday-thurs, will be playing hockey every day and probably running, swimming, canoeing etc. Going to go off EC for the better part of a week and see how that goes. Then when I'm back, it will be time to set new goals as I've reached 200 lbs :)

[znith]

Back from up north...got a ton of cardio in. Was on the ice 1.5 hrs per day, plus morning runs and water sports. Managed a 10k run which I've never done before, 1h 5m time.

Ate a ton of food, some good some bad, so i doubt ive lost weight, probably up a lb or two.

[znith]

Im liking this cardio thing lately...6.8km today. Kinda wish I bought a bike this summer, but its almost over and it will be cold soon, so too late now.

I've been thinking a bit about new goals, for now I am going to relax on the cutting and let it happen more naturally. I am going to keep my protein intake high, try and eat healthy, and just balance it by feel. So days that I train I will try and eat a bit more, and less on lighter days.

Really going to push the training. I am starting school soon but still no job, so lots of time on my hands. I want to get my cardio to a really high level and also flexibility really high.

[znith]

hmmm yeah ^ f that noise. cutting to 185.
had a course all weekend, and another one every day this week 8:30-5 so going to get some lifting in, play some hockey etc. Watching the diet

[znith]

Haven't been posting much, but i have been working out and sticking to a cut. Back down 3lbs to 200.2 this morn.

Ran 8k tonight in 50:31, some hills not all flat

Yesterday we had our final hockey game of the summer season. This was an individual sign up team but about 4 of the guys knew each other before and signed up together (not me). Anyways, we won the championship shutting out this team of d-bags 3-0. Felt so good....they were so unsportsmanlike, they basically forced us to play out the final 10 seconds of the game then fired a slapper at my head well after the final buzzer, then instigated a fight while shaking hands that their guy lost decisively to a smaller guy on our team.

Boo f*ckin ya. Felt so good.

[znith]

Still working out, did a full body workout yesterday, and today went on an epic run because i had so much energy.
Ended up doing 15.17km in about 1:55 (1:43:11 really, but i stopped at a friends house to get her to run with me at the 7k mark)

Don't really feel like training martial arts right now, a bit of hand problems plus don't feel like hitting things or throwing people around. Feeling very peaceful lately.