MuayThaiGuy's quest for mass and strength!

[muaythaiguy15]

Rules of the workout.
1. 4-5 days a week.
2. Chests, Shoulders, Triceps together. Legs, Back, and biceps together.
3.6-8 sets for big muscles, 3-6 for smaller.
4. Work big to small.
5. 2 on, 1-2 off depedning on recovery.

^Taken from Bill Reynolds weight training for beginners (forward by lou ferrigno).

Over a year lifting experience. Main goal mass and strength. Diet - 4-6 meals a day. 200-300 grams protein (bulking). Not gonna write in diet, too much work lol. Supplements protein powder (whey), creatine, aminos, and multivitamin.


Today's lifts...(All Ramped, just wrote in last set)
5 sets Flat Bench 185x2
2 sets Flyes 30x10
4 sets Jammer Shoulder Press 45sx10
4 sets Close-Grip bench 135x3
3 sets Push Ups BWx20

My bench really went down! I stopped benching and went to DB press. I gained good mass but my bench is so down. Oh well, more reason to kick more a$$.

[muaythaiguy15]

Today back and legs! Woke up early, really tired. Waited tables for over 6 hours, so legs hurt. Went to gym after...
All ramped again today too
4 sets DB Rows 75x5
4 sets Lat Pulldowns 110x10 (to back)
4 sets Leg ext. 90x10, 80x10, 70x10, 60x10 (pre-exhaust method)
3 sets Front Squats 200x5 (last rep had to lockout half way up)
2 sets Good mornings barx30

Following this had to do leg plyometrics/circuit. Its to keep good endurance in my legs for MMA class, its short and brutal.
10-30 Jump Squats
10-30 Frog Hops
10-30 Jumping Calf Raises (on toes)
3 minutes. No rest. Just repeat each for 3 minutes straight.
The next part was the worst.
200 Flutter Kicks
followed by mountain climbers then jumping lunges.
3 minutes.

It was great and tiring. Had great pump up music and really blasted it (have a bit of a headache lol). Anyways, its going good!

Tommorow I have MMA class for 3 hours so no gym for me (plus its an off day). Friday Im taking off too so I can heal from MMA class and I have work for 11 hours! 11 hours of waiting tables, should be hell. Plus I do it again saturday. Oh well.

[muaythaiguy15]

Today, AM workout at 7 am. Awful workout (its saturday). 2 days off and a day of waiting tables for 12 hours straight, no breaks for food. Got to sleep at like 3 am. Woke up at 7 to hit the gym because I have to do another 11-12 hour shift today. It was awful, my lifts were crap. Here it is, really awful....

3 sets DB Bench 65x8
4 sets Arnold Press 45x8
3 sets Incline DB Bench 50x8
2 sets Dips till Failure 8 reps, then 6 reps.

I didnt even feel in the mood to lift, I just wanted to sleep. Im going to take off tommorow and go back to it on Monday. Rest up tommorow.

[muaythaiguy15]

Sunday workout...Pretty good Id say!
3 sets DB rows 65x10
3 sets Lat Pulldowns 120x10
2 sets Full Front Squats 185x10
3 sets leg ext 110x10
1 set leg press 200x20

Diet was great today. Over all great day, my legs were a bit shot so I didnt push my squats too much.