Like all the others in this particular forum I have decided to keep a training log online. My hope is that you all here will both review and critique all the different aspects of my training regimen, and offer some advice and encouragement. With that in mind, I promise you that I will continue to make every effort to become better and better at what I do.
First off, my name is Paul and I am 19 years old. I live in Woodbury, MN (suburb of the twin cities). I am 5ft 10inches tall and roughly 172lbs as of this morning. I have a gym in my house that consists of a bench, olympic weights, a plethora of dumbbells, a treadmill, and an exercise bike that collects dust in the corner. I am by no means a large guy, but people do notice and steer clear when I am irritable. I am NOT a bodybuilder. I do in fact lift weights 5 days per week, and have been doing so for a year this month, but I do not consider myself a full-fledged member of your sport. I have no desire to compete in bodybuilding, though I respect it as a sport 110%, and respect the lifters themselves just as much.
The sport that I follow is NHB. I have had a passion for mixed martial arts competition and no holds-barred fighting (on both amateur and professional level) for years, and wish to one day compete. Though, that day is not today. That day is not next week, next month, nor next year. I am only 19 years old, and have plenty of time to grow in strength, endurance, and most importantly technique.
On that end of the spectrum I train vigorously in MMA 3 times per week, twice in Brazilian Jiu-jitsu and once in Muay Thai Kickboxing. I work with wrestlers from time to time as well because, in this sport, cross training is key.
The instructorship I receive is nothing short of amazing. I train in an academy that holds one of the best pound for pound NHB fighters in the country. He is a veteran of UFC and Pride, and continues to chalk up wins on a bi-monthly basis. This is encouragement for the rest of us in itself. We have and have had many other fighters as well on a similar level of his. We also have arguably one of the best instructors in the world, who was and is still educated under Prof. Pedro Sauer. That's enough of that though; I don't want to bore you any longer.
Sample Pic (11 months in)
As I said earlier, I try and lift 5 nights per week after work, around 6:30PM. If friends are in town I will usually take Friday night off, but I do not drink or do any drugs (haven?t had a drink in over two years now). I follow a diet that mainly consists of: oatmeal, chicken, tuna, bananas, natural peanut butter, wheat bread, skim milk, two gallons of water per day, and various carbohydrate loaded pastas. I tried Cottage Cheese but I cannot handle it.
For a warm-up I will uphill jog on the treadmill for one mile. I also have extensive cardio on days that I am in MMA (Mon., Wed., and Sat.). Sweat is dripping from my face during our warm ups before the training session even begins.
On to the routine (8/8/8 format):
Flat Bench Press x3
Decline Bench Press x3
Incline Dumbbell Press x3
Steep Incline Flies x2
Biceps & Legs
Preacher Curls x3
Barbell Curls x3
Hammer Curls x3
Shoulders & Traps
Military Press x3
Behind the Neck Press x3
Lateral DB Raises x2
Front DB Raises x2
R. Shrugs x3
Close Grip Bench Press x3
EZ Curl Extensions x3
Pushups (to failure)
*Cannot do skull crushers due to tendentious in my right elbow.
Bent over Barbell Rows x3
Dumbbell Rows x3
Stiff Legged Deadlifts x3
Now I know I probably need to work on the legs routine. The reason I do not train heavier on Bicep & Leg day is the fact that on Back day I do both versions of the Deadlift. Let me know if this is an issue that could eventually hold me back.
This is probably a good time to mention that I am on a few supplements as well. These are Swole V2, LG Cold fusion, and ON Whey. I will probably cycle off of the Swole though as it seems I am somewhat of a non-responder after two bottles.
My routine is a little bit screwy this week because tomorrow (Friday) night I am going out of town on a weekend road trip to Fargo with my girlfriend and a few friends (just to get away from the cities). They do have some sort of gym where I will be staying but it may only be a treadmill and a bowflex. I would rather not use the bowflex. If this is the case I?ll just stick to cardio over the weekend.
Thread: Pbradish's Training Journal