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11-16-2007, 05:55 AM
| #11 (permalink) |
| Rank: Light Heavyweight Experience: 5-7 Years  Join Date: Mar 2005
Posts: 3,320
|  Thursdays workout: Hiit style jump rope, 30 sec on, 30 sec off, for 8 minutes BB overhead press: 65x15, 75x15, 85x15 Bent over BB row: 145x15x3 BB Shrugs: 135x15x3 BB curls: 65x8, 75x8 Overhead DB extensions: 35x8x2 Halos: 35x12x2 Notes: I was actually kinda light headed after the jump rope, the intensity was much higher then my usual run, I guess the tredmill has been holding me back. All lifts felt solid, even the overhead press thankgod. I will be adding in light deads to this workout next week, and light squats to tuesdays workout. I ordered a few supps yesterday, got 1000 fish oil caps, some sesamin, and some wms. I will start using those as soon as I get them, and I'm pushing my fish oil consumption up to around 15-18g a day. |
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11-26-2007, 06:39 AM
| #12 (permalink) |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005
Posts: 3,320
| I took off all of last week due to the holiday, and my complete lazyness. I have solidified my diet for now, and started this morning. Here is the break down: Weight: 250lbs Height: 71" Age: 25 BMR 2355 Moderately Active Maintenance Cals: 3650 Minus deficit (300): 3350 Macro break down (50/40/10) Protien: 368g Fats: 132g Carbs: 73g This will be broken into 8 meals a day, Monday through Saterday morning, then i will do a depleation workout on saterday morning, and begin my refeed that will last until sunday night. Suppliments: ON 100% whey Fish oil : 2g per meal (total 16g) Sesamin: 1g Per meal (total 8g) WMS: per and post workout Citruline: 3g pre and post Beta alanine: 900mg pre and post BCAA: 10g pre and post with whey I plan on doing this for two weeks, then reassessing my daily calorie needs, as I start to trim up, the maintcals will decrease, and I will adjust accordingly. If anyone has suggestions, please feel free to chime in. |
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11-27-2007, 06:35 AM
| #14 (permalink) |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005
Posts: 3,320
| ^^ yeah that shit is rough man, especially with my shoulder not being 100% yet. Last night I streched, and thats about it. I am tired as hell today, I feel a sinus headache coming on. I'll have to break out the sinus buster, thats gonna be fun. For those who dont know what Sinus Buster is, click the link, shit is awesome, but it feels like some one rubbed icey hott in your sinus cavity. |
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11-29-2007, 07:40 AM
| #16 (permalink) |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005
Posts: 3,320
| ^^ more like injecting it into your sinus ahahah, shit is killer. Should have posted this sooner Tuesdays Workout: Hiit Jump rope 5min 30/30 Flat BB bench: 135x15, 145x15, 155x15 Seat Row Mach: 180x15, 200x15, 220x12 Squat: 135x12, 155x10 Front/Side Raises: 25x15x 2 each movement BB curl: 105x8, 105x6 Tri push down: 70x8x2 *Notes: My cardio endurance is shit, I can barely breath with this sinus infection, but I am getting through. My wieghts are slowly increasing, although benching is still uncomfortable. Squats killed me, this is the first time I've done them since the injury, and my legs are sore as hell even from that little wieght. Diet has been on point this week, getting between 6 and 8 meals a day, and getting very close to my macros. I will wait till next week to hit the scale though. |
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11-30-2007, 06:28 AM
| #17 (permalink) |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005
Posts: 3,320
| thursday night workout: Hiit jump rope, six minutes SLDL: 135x15x3 seated db press: 50x15x3 pull downs: 130x12x2 db hammer curls: 35x8x2 over head tri ext: 30x10x2 *Notes: I added in the deads, and switched to seated shoulder press mainly because doing deads then standing bb press is too risky right now. I've done it in the past, and its killer. I think I need to seperate my cardio and lifting at this point, I'm freaking dead after most workouts. |
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12-03-2007, 10:41 AM
| #18 (permalink) |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005
Posts: 3,320
| Saterdays workout / Black Belt workout: From roughly noon to 4pm started with sparring, then a few hours of conditioning, including makiwari training and I always enjoy that. Post workout started the carb up festivities, I got in roughly 500g on saterday, and I'd say around 600g on sunday. *Notes: I'm freakin beat today, everything hurts, i'm brused from head to toe. I miss this shit so much, doing it just once a month sucks, my body simply wont get used to it with this frequency. I did have some problems with my shoulder durring the workout, so I had to back off a bit, and I had to replace some things we did with sit ups and the like. |
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12-03-2007, 12:58 PM
| #19 (permalink) | |
| Rank: Lightweight Experience: 5-7 Years  Join Date: Apr 2005 Location: 7th layer.. or DC.
Posts: 1,997
Country: 
Gender:  | Quote:
 yeah baby!!.. That is one thing I miss about Goju Ryu. That made my knuckles nice and calloused. | |
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12-04-2007, 06:45 AM
| #20 (permalink) |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005
Posts: 3,320
| Dave I didnt know you were a Go Ju practitioner, thats the style I started with when I was around 10yo. I have a sho-dan in it, but I really havent trained it since high school. both Go Ju schools I trained at closed  Well it appears like this log will be getting put on hold for the rest of the week. I just got a call from my brother, and my sister in law is in labor. I'm going to be an uncle today, so I'm heading out of town to be with my family. I'm so excited ... |
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