Right then im using this as a training log, feel free to comment or add suggestions.
27/09/2010
Wake - 6.55AM
Weight - 65.5kg
Diet - Porridge, 1 Egg 5 Egg Whites, Green Tea, Vitamin C, Multi Vitamin, Fish Oils, Caffeine Pro.
- Protein shake and peach.
- Chicken breast, Wholemeal Bagel, Cucumber and Tomatoes, Pear.
- Pear, Green Tea.
- Beef Tomato Sauce with Normal Pasta.
- Caffeine Pro.
- Post Workout Protein Shake.
- Bananna.
- Green Tea.
- Vitamin C, Cherry Active(Antioxident).
Training - Mixed Martial Arts (Night)
- Light warmup including press ups, jumping jacks, short sprints, sprawls, tuck jumps and squats.
- Quick Stretch
- We each did 2x5 minute rounds of shark tank with 1 minute rest inbetween, with a fresh man every 30 seconds. The fresh man started it Side Control and With one hook in on the back. We each did this in turn. felt pretty good after the rounds. Got caught in RNC twice and Guilotine once.
- 15 Minute stretch after fninshed, slight pull on left groin.
In bed for 00.00 AM.
28/09/2010
Wake - 08.30AM
Weight - 62.8kg
Diet - Porridge, Protein Shake, Green Tea, Vitamin C, Multi Vitamin and Fish Oils.
- Green Tea x2
- Peach and 2 BCAA’S
- Green Tea
- Chicken Breast, Quinoa and Tomatoes. Activia Yogurt
- Post Workout - Monster Mass Weight Gainer
- Sleep 30 Minutes
- Bannana
- Bagel and Green Tea
- Omlette (Ham,Onion and Peppers) and Backed beans
- Handful Raisens and Green Tea
- Vitamin C and Cherry Active(Anti-oxidnet)
Training - Weight Regime (Day)
Leg extention 79kg 20 reps
Heels on plates, Kettleball Squat and Press 20 reps
60 seconds rest - - - -
Leg curls 9 plates (on machine) 20 reps
Heels on plates, Kettleball Squat and Press 20 reps
90 seconds rest - - - -
Swiss ball chest press 20kgs failure
Dips failure
90 secons rest - - - -
Bent over row 45kg failure
Wide grip pull ups failure
90 seconds rest - - - -
Dumbell seated shoulder press 15kgs failure
Upright row 30kg failure
90 seconds rest - - - -
Hyper extention latches 8kgs failure
Dumbell sit ups 8kgs failure
Training - MMA Drilling (Night)
We drilled single leg takedwon variations, including trip, switch to double and raise the leg high.
Back Control - RNC - Armbar - Arm Triangle variations.
In bed for 10.30PM
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Lifts and Stats as of last recorded attempt.
Bench - 90kg (198)Lbs
Squats - 140kg (308) Lbs
Deadlift - 150kg (330) Lbs
Weighted Pull Up - 35kg Bodyweight (66) Lbs
Hang Clean - 60kg (132) Lbs
Heart Rate - 57 BPM
Week plan week comencing 27/09/2010
Monday - MMA
Tuesday - Weight Regime + MMA Drilling
Wednesday - Rest
Thursday - Wrestling
Friday - Padwork
Saturday - Weight Regime + MMA
Sunday - Rest
29/09/2010
Wake - 06.55AM
Weight - 62.8KG
Diet - Porridge, Steak, Vitamin C, Multi Vitamin, Fish Oils, Caffeine Pro, Green Tea
- Protein Shake and Peach
- Chicken, Tomatoes, Cucumber, Wholemeal Bagel
- 5 Crackers with philedaphia low fat cheese
- Green Tea
- Raisens
- Sleep 30 Minutes
- Chicken Breast in light homemade batter, Green Beans, Tomatoes, Whole Grain Pasta,
- Green Tea
- Bagel and BCAA x2
- Cup of Hot Milk (Chocolate Flavour)
- Vitamin C and Cherry Active(antioxident)
Training - Rest
In Bed for 10.30pm
30/09/2010
Wake - 6.55AM
Weight - 60.2KG
Diet - Porridge, one egg, five eggs whites, vitamin c, multivitamin, fish oils, caffeine pro
- Protein Shake and peach
- Chicken, Bagel, Tomatoes and Cucumber and a bannana
- Bagel x2 and peanut butter
- 20 minute Sleep
- Salmon, Wholemeal Pasta, Mixed vegetables
- Post Workout shake
- Lemsip Max
- Peach
- Strawberries
- Vitamin c and cheery active(antioxident)
Sleep - 12.15am
Training - Wrestling. Hard warm up, numerous press ups, judo press ups, squats, sit ups, bear crawls, sprawls, drop steps and running drills. Wrestling two out in the middle, wrestling for first takedown. I lost 0-3, got the takedown on two occasions but got reversed after. Guy i was matched with had 14kg on me but should have done better.
Health - Flu symptoms are coming on
- Groin feels fine
01/10/2010
Wake - 10.35AM
Weight - 62.8KG
Diet - Monster Mass shake and vitamin c
- Multor power drink
- Protein bar
- Tuna Sandwhich
- Coffee
- Beef casaroul
- Lemsip, multi vitamin and fish oils
- Chicken
- Peach
- Green tea
- Vitamin C, Cherry Active(antioxident)
Sleep - 12.30am
Training - Did not do pads today, helped paint the new room were moving into in the gym. Why my diet is so messed up aswell was at the gym all day.
Health - Still feel rough taking paracetamal.
02/10/2010
Wake - 11.30am
Weight - 63.8kg
Diet
- Porridge, Orange juice, Boost Bar, Vitamin C, Multi Vitamin, Fish Oils, Paracetamal
- Green Tea
- Chicken, Pasta, Vegetables, Green Tea
- Pizza Slice
- Alchohol
- Vitamin C and Cherry Active
Sleep - 2.30am
Training - Still ill, going to watch a friend fight tonight. Back training monday need the rest to recover. Went out on the night drank.
Health - Still got flu symptoms.
03/10/2010
Wake - 11.30am
Weight - 63.8kg
Diet -
- Porridge, Protein shake, vitamin c, multi vitamin, fish oils, green tea
- Hot cross bun
- Green Tea
- Chicken, quinoa, vegetables
- Chocolate
- Curry and brown rice.
- peach
- Glass of milk
- Vitamin c and cherry active
Sleep - 11.00
Training - Rest day be back tomorrow. Just over 8 weeks out from next fight, last weekend of binging.
Health - startin to shake flu.
Week review. Started the week really well TRAINING went good, felt sharp. After Thursday have been ill and DIET suffered a bit also. Last week of binging now before next fight camp starts.
04/10/2010
Wake - 07.00am
Weight - 62.8kg
Diet -
- Porridge, 1 Egg 5 Egg Whites, Vitamin C, Multi vitamin, Fish oils, Paracetamel
- Protein Shake and peach
- Chicken breast, Bagel, Tomatoes and Cucumber and a pear
- Steak and rice with mixed vegetables
- Caffeine pro
- Mutant Mass shake post workout
- Cup of hot milk
- Vitamin C and cherry Active
Sleep - 12.30am
Training - MMA - Warm up usual, press ups, squats, lunges, sprits, sprawls, firemans carry etc. Technique - Triangle variations and north south choke,
Sparring - Wrestling, dominated opponent got 15+ takedowns in a 5 minute round.
- MMA Sparring, was good standup worked well and controlled on ground with good subs.
05/10/2010
Wake - 7.30am
Weight - NA
Diet -
- Porridge, Egg, Egg Whites, Vitamin C, Multi Vitamin, Fish Oils, Caffeine Pro, Green Tea
- Post Workout Mutant Mass
- Chicken Breast, Bagel x2, Vegetables
- Porridge, Green Tea x2
- Post Training protein shake
- Beef Pasta
- Cup of milk
- Vitamin C and Cherry Active(anitioxident)
Training
Weight Session
Leg extention 79kg 20 reps
Heels on plates, Kettleball Squat and Press 20 reps
60 seconds rest - - - -
Leg curls 9 plates (on machine) 20 reps
Heels on plates, Kettleball Squat and Press 20 reps
90 seconds rest - - - -
Swiss ball chest press 20kgs failure
Dips failure
90 secons rest - - - -
Bent over row 45kg failure
Pull ups failure
90 seconds rest - - - -
Dumbell seated shoulder press 15kgs failure
Upright row 30kg failure
90 seconds rest - - - -
Hyper extention latches 8kgs failure
Dumbell sit ups 8kgs failure
BJJ - Warm up usual jumping jack, press ups, mobility drills.
Worked closed guard, breaking posture, overhook and head control. Arm drag to take the back keeping everything tight. Traingle set up slow tight, work it wriggle hips if strong guy to push arm through.
Rolling - Pulled of a Bicep crush, Arm bar x2, did not get tapped today. Good class
Sleep - 10.30
06/10/2010
Wake - 07.00am
Weight 63.1kg
Diet -
- Porridge, egg, egg whites, green tea, vitamin c, multi vitamin, fish oils, caffeine pro
- shake and peach
- chicken breast, bagel, cucumber and tomatoes, pear
- low fat custard, green tea x2
- beef stew, sweet potatoes and green beans
- caffeine pro
- Post workout mutant mass
- Green tea
- Vitamin c, cherry active
Training MMA-
- Padwork, Single leg finish and defence, sparring.
- sparring was good got the better of most except instructer who dominated my on the ground, kept ok on standup. Workout my standup with the others kept it standing and was effective.
Sleep - 11.30pm
07/10/2010
Wake - 07.00am
Weight - 63.1kg
Diet -
- Porridge, egg and egg whites, green tea, vitamin c, multivitamin, fish oils
- protein shake and peach
- chicken breast, bagel, cucumbers and tomato, pear
- raisens
- chicken, pasta, mixed vegetables
- piece of light cake
- fruit smoothie and bcaa post workout
- 5 philadelphia cheese and crackers
- vitamin c and cherry active
Training - 2km run along with 5 100m uphill sprints. With 15kg weighted vest on.
Sleep - 12.30am
08/10/2010
wake - 7.30am
weight 63.1kg
diet
- porridge, vitamin c, multi vitamin, fish oils, green tea
- bannana
- Post workout Anabolic Halo
- Mutant mass
- Tuna and a bagel, pear
- green tea
- beef pasta
- peach x2
- mutant mass
- vitamin c and cherry active
Training -
Drilling - Takedowns, triangles, posture breaking.
Weight Session
Leg extention 79kg 20 reps
Heels on plates, Kettleball Squat and Press 20 reps
60 seconds rest - - - -
Leg curls 9 plates (on machine) 20 reps
Heels on plates, Kettleball Squat and Press 20 reps
90 seconds rest - - - -
Swiss ball chest press 20kgs failure
Dips failure
90 secons rest - - - -
Bent over row 45kg failure
Pull ups failure
90 seconds rest - - - -
Dumbell seated shoulder press 15kgs failure
Upright row 30kg failure
90 seconds rest - - - -
Hyper extention latches 8kgs failure
Dumbell sit ups 8kgs failure
Sleep 10.30
09/10/2010
wake - 8.30
weight - 63.5kg
diet
- porridge, fruit juice, vitamin c, caffeine pro, multi vitamin, fish oils
- Post workout Anabolic Halo
- Mutant Mass, pear
- 2 chicken breasts, 5 chicken wings, rice and one piece of garlic bread
- green tea
- 3 plums and a yogurt
- mutant mass
- vitamin c and cherry active
Training -
Hill Sprints - 10 uphill sprints and walk back down. Was first on first 5, second on last 5. Good felt ok till last 2.
MMA - Triangle, Posture and back take. Single leg takedowns inside and outside head position.
Sparring - Good overall got caught in a sloppy guilotine. Otherwise very good.
Sleep - 11.00pm
10/10/2010
wake - 10.30am
weight - 63.1kg
diet -
- special k, green tea, vitamin c, fish oils, multi vitamin
- 2 chicken breasts, wholemeal pasta, vegetables
- 2 pears
- mutant mass shake
- whoemeal pasta and cheese
- green tea x 2
- mutant mass
- vitamin c and cherry active
Training - Rest day, light stretching
Sleep - 10.00pm
11/10/2010
wake - 6.45am
weight 64.7kg
Diet -
- Mutant mass, green tea, vitamin c, fish oils, multi vitamin, peach
- Brazil nuts, pear, bannana
- chicken breast, bagel, vegetables
- chicken brest, wholemeal pasta
- Green tea x2
- During training turbo energy drink
- post workout anabolic halo
- Green tea
- Mutant mass
- Vitamin c and cherry active
Training -
MMA - Basic arm drag take the back, armbar or RNC. Posture breaking.
MMA AD - Triangle option, inverted triangle, omaplata, armbar.
Sparring, good dominted standup exchanges, tried to keep the fighting standing, when went to the floor maintained dominent position. Good days training.
Sleep - 11.00pm
12/10/2010
wake - 08.30
weight - 63.6kg
diet -
- Porridge, vitamin c, multivitamin, fish oils, green tea
- post workout anabolic halo
- mutant mass
- 3 pieces brown bread and 3 poached eggs, strawberries
- 2 chicken breasts, rice and vegetables
- ice cream
- post workout anabolic halo
- glass of milk
- vitamin c and cherry active
Training - Weights
1)Light row warm up 5 minutes
2)ATG Squats - 3 sets of 5, 70kg, 80kg, 80kg
3)Weighted overhand pull ups, 3 sets of 5, 20kg+bodyweight
4)Cleans 3 sets of 5, trying to get technique 30kg.
5)stretch off
Wrestling
- Hard warm up, 100 drills, pop under arm take the back.
- Wrestling best of 3 won 2-1, tried a throw and failed on the one I lost.
Good days traininig
Sleep - 10.45pm