Just training, seeing where it takes me... New Pics Pg 66

 Hi all,
New year, new goals :) start page 3.
 
Me and 3 friends are currently doing a shape-up competiton between us, just to see who can get in the best condition and get the most changes in our body composition. 2 are trying to loose weight, and the other is trying to gain weight big time lol. Me, I am trying for a recomp/ lean bulk. This is just going to be on going competition I believe until we finish our apprenticeship in scotland (august 2011), which after that we will be moving back to home towns, and starting our on-the-job training.
 
Supplements I will be using are:
 
Myprotein Total Milk and Whey
Applied Nutriceuticals Neovar
Myprotein super omega caps
 
Diet is as follows:
 
Meal 1: 5 whole eggs + 1 piece of fruit + 2 MP super omega caps
 
Meal 2: 75g oats + 30g whey + 1 piece of fruit or 75g basmati rice + 1 tin tuna in brine + 1tbsp mayo + 1 piece of fruit
 
Meal 3: 4 slices wholemeal bread + 1 tin tuna in brine + 1 tbsp mayo + 1 piece of fruit
 
Meal 4: 75g couscous + toms/peppers/cucumber + 30g whey shake + 1 piece of fruit (could start buying chicken and cooking on the grill for this, instead of the protein shake)
 
Meal 5: 75g oats + 30g whey + 500ml skimmed milk + 10g peanut butter + 1 piece of fruit + 2 MP super omega caps
 
Meal 6: 250g cottage cheese/ quark + 25g brazil nuts
 
Training will also be as follows:
 
Squat Day Front Squat (5x5) KB Split Squat (5x5) Squat Jumps/ Lunge Jump (5x5)
Bench Press Day Incline BB Press (5x5) Weighted Dips (5x5) Single Arm KB Press (4x6) Plyometric Pushup (5x5)
Deadlift Day Single Leg Deadlifts (5x5) Weighted Chins (5x5) Weighted Inverted Rows (5x5)
Military Press Day Seated KB Press (5x5) KB Clean + Press (5x5) BB Push Press (3x3) KB Snatch (5x5)

Cardio will be 3 x SSCV per week (30-45mins) + 2 x HIIT per week (5 x 6 min rounds)

Should be a good read.  Any pics or stats forthcoming?

I currently dont have a camera to take some pics, but will be adding stats later on this evening.

Cheers for looking in.

MMA4life

Nice job mate, good luck, SUBBED!!!

You eating over maintenace mate? Looking to keep bf% down or what with cardio etc?

Hey ice,

Just trying to keep weight the same, with maybe a drop in BF%.

Day 1

AM

Squats :     50kg x 8
                  60kg x 6
                  70kg x 5
                  80kg x 5
                  80kg x 5

Bench:       50kg x 8
                  60kg x 6
                  65kg x 5
                  70kg x 4
                  70kg x 4

Pullups:     3 x 8 (underhand close)
                  2 x 6 (wide overhand)

PM

4 x 6 min intervals X-trainer (30secs slow, 30 secs fast, repeat)
1 x 6 min interval bike (same again)
 
Day 2
 
AM
 
Burpee intervals: 6 x 3 min rounds, 1 min rest between each round (30secs burpees, 30 secs heavy bag, repeat)
 
Rowing interval: (1 min row sprint + 30 secs pushups) repeat x 8
 
currently no sides (only been 2 days), hope for it to kick in the within the next week or so.

Ok cool mate, nice sessions.

Hope you don't mind me asking about this here, but I'm curious about MMA.

What gyms/clubs have the best rep in Scotland? I'm in Glasgow, My boxing trainer has close links with the griphouse in Cowcaddens and tells me nobody comes close to the  dinky ninja's  - I'm pretty sure he will be very bias but I know they have Paul McVeigh who has a decent up and coming rep  - but I didn't like their boxing coach up there much. The other main MMA gym here is the Battlefield fighters, not sure how their rep compares.

Have you heard of either? You had any MMA bouts yourself?

Cheers.

mystictal


Hope you don't mind me asking about this here, but I'm curious about MMA.

What gyms/clubs have the best rep in Scotland? I'm in Glasgow, My boxing trainer has close links with the griphouse in Cowcaddens and tells me nobody comes close to the  dinky ninja's  - I'm pretty sure he will be very bias but I know they have Paul McVeigh who has a decent up and coming rep  - but I didn't like their boxing coach up there much. The other main MMA gym here is the Battlefield fighters, not sure how their rep compares.

Have you heard of either? You had any MMA bouts yourself?

Cheers.

Hi Mystical,
 
Im sure that Rick Youngs Black Belt Academy in Edinburgh is supposed to have a good reputation, and like you say Dinky Ninjas. Not heard of Battlefiled Fighters before lol.  
 
Im currently in Edinburgh, but getting to Leith from where I am is a bit difficult lol. I have had bout 5-6 fights
 
MMA4life

Here are the 2 gyms incase you were curious.
Where the DN's are based: http://www.thegriphouse.co.uk/

And the battlefield/freestyle fighters 1:
http://www.battlefieldgym.co.uk/
Ah well they both charge the same to train and you've heard of the DN's, so that's that settled, thanks !

Plus dinky ninja's is a considerably cooler sounding name lol.

I like this journal, plenty of variety and intense training. I'll prob look to this journal for inspiration hen I get myself back into literal fighting shape. Thanks again.

Day 3
 
Had a day off today, back was giving me grief all day.
 
Day 4
 
AM
 
Deadlift:  60kg x 5 reps
               80kg x 5 reps
               100kg x 5 reps
               110kg x 3 reps x 2 sets These didnt feel to good today, may drop the weight slightly to work on form
 
OH Press (total weight):  27.5kg x 5 reps
                                        32.5kg x 5 reps
                                        37.5kg x 5 reps x 3 sets
 
Seated Row:  6plates + 15 x 5 reps
                      8plates + 15 x 5 reps
                      10plates + 15 x 5 reps x 3 sets This was on cybex cable machine with a knob you can to add weight from 5-15, and not to sure what the plates weigh?
 
PM
 
HIIT: Treadmill (highest incline (15) speed 6 30 secs, speed 12 30 secs repeat to total 6 mins)
         Arc-Trainer (inc 5 resistance 35, speed 150 strides/min 30 secs, speed 180+ strides/min 30 secs repeat to total 6 mins)
         Repeat both treadmill and arc-trainer to total 4 interval sets
 
Day 5
 
Barbell Complex
 
Clean + Press
Squats
Shoulder Press
Bent Over Row
Stiff Legged Deadlifts
Upright Row
OH Tricep Extension
Bicep Curl
 
15kg x 10 reps (warmup)
20kg x 10 reps
22.5kg x 8 reps
25kg x 6 reps (bicep 22.5kg)
25kg x 6 reps (bicep 22.5kg)
22.5kg x 8 reps (bicep 20kg)
20kg x 10 reps (bicep 17.5kg)
 
Pressups: 3 x 30 reps (different style every 10 reps)
Dips: 3 x 15 reps
Pullups: 3 x 8 reps
 
Ab work
 
Sides
 
Drinking at least 5-6 litres/day, but urine is still slightly coloured.
Got massive pump in forearms today doing circuit.

Day 6
AM

No Excuses Workout:

4 rounds, each round consists of burpees pullups squats pushups, no rest between each round.
round 1-60 secs per station
round 2 - 45 secs per station
round 3- 30 secs per station
round 4 - 15 secs per station

John = ( 20 Squat Jumps + 20 Pressups) x 4 rounds
Joey = (10 squats + 10 squat jumps) x 4 rounds
Nicky = (10 pressups + 10 squat thrusts) x 4 rounds

KB Swings:

10kg x 15 per arm
12.5kg x 15 per arm
15kg x 15 per arm
17.5kg x 10 per arm

KB Cleans:

15kg x 15 per arm
17.5kg x 15 per arm
20kg x 10 per arm

PM

SSCV: 15mins arc trainer (incline 5, resistance 40, speed 150)
           5mins bike was hurting me knees so stopped and went back to the arc-trainer
           5min arc trainer (incline 5, resistance 40, speed 150)

Day 7

Rest day today. Hamstrings till in bits, and woke up with a bit of a cold, so hopefully doesnt get too bad :S

MMA4life

Hey fella, some seriouse work going on in this thread right now so good job.
 
Loving the working sets your doing, Im gona have to pick up a few HIIT bits and pieces over the next few weeks.

Taz


Hey fella, some seriouse work going on in this thread right now so good job.
 
Loving the working sets your doing, Im gona have to pick up a few HIIT bits and pieces over the next few weeks.

Hey Taz, Cheers for dropping in.
 
Yeah, its all going well so far, but woke up yesterday morning feeling like a cold is coming on, so hopefully wont get too much worse.
 
HIIT is one of the things that make me gas so badly lol.

Day 8
AM

BB Bench Press
50kg x 5 reps
60kg x 5 reps
65kg x 5 reps
67.5kg x 3 reps x 2 sets

These were a struggle this morning, but hopefully nothing too major

BB Lunges
40kg x 5 reps per leg
45kg x 5 reps per leg
50kg x 5 reps per leg x 3 sets

Thought I would try these this morning instead of squats, and thoroughly enjoyed them

Pullups
3 x 8 Underhand Close Grip
2 x 6 Overhand Wide Grip

PM

HIIT: 6 mins Treadmill (Inc 15: speed 6.0 30 secs, speed 11.0 30 secs, repeat to total 6mins)
         6 mins Rower (Res 10: speed 2.05 mins 30 secs, speed 1.45mins 30 secs, repeat to total 6mins)
         6 mins Arc-Trainer (Inc 5, Res 35: speed 150rpm 30 secs, speed 180+rpm 30 secs, repeat to total 6mins)
         6 mins Treadmill (Inc 15: speed 6.0 30 secs, speed 11.0 30 secs, repeat to total 6mins)

Weight as of this morning: 71kg

If it gets too much worse drop the dose to say 60 mg ed and rest up for a few days before you crank it back up again.
 
Aye me to but HIIT is the only training bar sparing I found to help cope with fatigue from fighting so make sure you keep it in your training programme. Best thing to do is vary what you to keep it interesting and your body guessing.
 
Looks like a good session fella. Lunges are a must for strong legs which your gona need for MMA. Have you ever tried pistals:
 
http://www.bodybuilding.com/fun/legpower.htm
 
Do 3 sets of 10 on each leg and tell me what you think lol!!!

Taz


If it gets too much worse drop the dose to say 60 mg ed and rest up for a few days before you crank it back up again.
 
Aye me to but HIIT is the only training bar sparing I found to help cope with fatigue from fighting so make sure you keep it in your training programme. Best thing to do is vary what you to keep it interesting and your body guessing.
 
Looks like a good session fella. Lunges are a must for strong legs which your gona need for MMA. Have you ever tried pistals:
 
[link=http://www.bodybuilding.com/fun/legpower.htm%3C/a%3E%3C/font%3E%3C/font%3E%3C/font%3E]http://www.bodybuilding...3E%3C/font%3E%3C/font%3E[/link]
 
Do 3 sets of 10 on each leg and tell me what you think lol!!!

Ok Bud, sounds like a plan. Would 80mg ed be okay as they are 40mg capsules?
 
Ah, Single Leg Squats tried to do a couple before and they were such a crippler. May start adding them in during weight session on a Monday or when do bodyweight exercises.
 
MMA4life

Day 9
AM

Barbell Complex
 
Clean + Press
Squats
Shoulder Press
Bent Over Row
Stiff Legged Deadlifts
Upright Row
OH Tricep Extension
Bicep Curl
 
15kg x 10 reps (warmup)
20kg x 10 reps
22.5kg x 8 reps
25kg x 6 reps (bicep 22.5kg)
25kg x 6 reps (bicep 22.5kg)
22.5kg x 8 reps (bicep 20kg)
20kg x 10 reps (bicep 17.5kg)
 
Pressups: 3 x 30 reps (different style every 10 reps)
Pullups: Wide x 8, Close x 8, Wide x 6, Close x 6
 
PM
 
Burpee intervals: 6 x 3 min rounds, 1 min rest between each round (30secs burpees, 30 secs heavy bag, repeat)

Yes mate 80mg would be cool, just till you feel like your picking up again.

Lol I told you they are killer, but I saw the biggest growth spurt in my legs when I started to pick them up.

When you do your complex I take it you do not drop the bar and you do the whole thing in one continous movment? If so good effort I love them types of HIIT complex's.

How long do you leave it between sets?

I used to  give myself  like 1 min rest inbetween sets but lowered it to 30 secs.