Strength Pursuing Journal
I have been lifting weights for about 2 months now. My weekly fitness regimen looks like this:
Day 1: Total Body Weight Training
Days 2 and 3: Kickboxing
Day 4: Total Body Weight Training
Days 5 and 6: Shadow Boxing for 5 three-minute rounds.
Day 7: Off Day
My weight training is always total body and I find supersets the most helpful. Here's my most routine:
Exercise 01: Pec Flies + Deadlift (superset)
-Set 01: 114 lbs (pec flies) + 125 lbs (deadlift)
-Set 02: 142 lbs + 144 lbs
-Set 03: 142 lbs + 164 lbs
-Set 04: 171 lbs + 184 lbs
-Set 05: 171 lbs + 204 lbs
-Set 06: 200 lbs + 214 lbs
-Set 07: 200 lbs + 224 lbs
Exercise 02: Barbell Squat
-Set 01: 100 lbs
-Set 02: 108 lbs
-Set 03: 113 lbs
-Set 04: 125 lbs
-Set 05: 133 lbs
-Set 06: 144 lbs
Exercise 03: Seated Press + Dumbbell Lat Raise (superset)
-Set 01: 50 lbs (seated p) + 2 lbs (dumbbells, obviously)
-Set 02: 63 lbs + 3 lbs
-Set 03: 75 lbs + 5 lbs
-Set 04: 88 lbs + 7.5 lbs
-Set 05: 100 lbs + 10 lbs
Exercise 04: Z-Bar/Straight Bar Curl + Kickbacks + Dips (no weight)
-Set 01: 30~35 lbs + 2 lbs + Dips
-Set 02: 40~45 lbs + 3 lbs + Dips
-Set 03: 55~60 lbs + 5 lbs + Dips
This usually takes about 1.5 to 2 hours to complete. What's amazing is how when I first started I could barely get a 100 pound loaded barbell off the floor, and now I'm routinely doing 200.
As a last minute detail, my body-type is like this: 5'10" or 5'11" and 155 to 160 pounds depending on how much I had to eat. I am mostly thin with a strong back and neck.
Looking forward to watch your progress!
(Thanks for the reply!)
This week's progress: Was able to do the deadlifts at 200-pounds easy. The problem is trying to get my squats to be in proportion with my upper-body lifts (bench press and deads). I might try front squats if I continue to have trouble lifting 150+ lbs above my head. I can squat heavy weights, no problem, but getting the heavy bar above shoulder height is a real challenge.
Other than that, kickboxing is getting easier. I don't need as much force thanks to the added muscle weight. My body's size hasn't changed much, but the power is substantial. I hope that the weights and sports training continue to work in harmony together. Until next time, fellow lifters and trainers. :WEIGHT~13:
This is really good stuff. I am impressed. Keep up the motivated hard work.
You need a squat rack ASAP!!!
(I agree about the squat rack part!)
Good news, though. Over the holidays, I was finally able to squat 150 pounds the normal way (above my head and everything). My deadlift has increased to 230 and I can now do an overhead press of about 108-110 pounds. My weight is settling more around 160, which should be good as long the gains are mostly fat-free weight.
Calorie-wise, I'm able to eat about 5,000 without barfing too much. I'll keep training accordingly and getting enough rest in between.
I'm at 3500 and I'm 210lb.
strengthen the muscles which have become dormant due to misuse or lack of use...!
On a related note, I've been able to improve my squat exercises by doing them first before all other exercises. Calorie consumption has also become easier thanks to a strategy I have:
During weeks where protein-abundant foods are low, I replace each gram of lost protein with a gram of carbs. (Proteins and Carbs are each worth 4 calories.) This doesn't mean that carbs are any substitution for high-quality protein, but the extra carbs do help me to maintain my current bodyweight. It's better than nothing if you are in the type of situation where food of a certain nutrient (or food in general) is in low supply in your home or area.
Kickboxing update: New routine --> 1-2 punch -> Takedown -> Mount + Punch, Punch, Elbow. Stand and repeat as either a warm-up or a cool-down.
As far as updates are concerned:
Squats are now:
Pec Flies + Deadlifts are still similar:
144 + 164 lbs
171 + 184 lbs
200 + 204 lbs
200 + 236 lbs (these are all supersets)
Shoulder Presses and Curls are still roughly the same.
Even without the squat rack, it seems I was able to imrpove, but it will still take some time before my leg exercises can move up to the 200 pound range. So until I get my hands on that squatting rack, I will just have to improve the old-fashioned way.
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