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Cj-007 training log

3K views 20 replies 5 participants last post by  CJ_007 
#1 · (Edited)
Well this is my first blog so bare with me...
26
6'1
220

Comming off of a back injury so I'm going light for the first couple weeks....
Tuesday, 9/4
Diet:
Breakfast: 2 eggs scrambled, 2 pieces of wheat toast, a bannana, 1/2 glass of O.J

Lunch: 2 oat n honey bars, apple, fat free yogurt

Snack: orange, 10 almonds

Dinner: 2 pieces of fish, forgot about my greens :-(

Lifting: gym 5:30am-6:45am(1/2 hour b4 i lift i take nox-cg3)

Chest: bench 135 x's 12, 155 x's 10, 185 x's 5, 135 x's 15
fly machine: 4x's 12, weight, 110, 120, 140, 160
decline bench 3 x's 12 at 135 pds

Training: 1 hour of bjj, 1 hour of open matt.

More to come, this week I was on vaction monday so it's messing everything up. Next week with be straight up monday - friday.
 
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#4 ·
9/5

At the gym from 5:30 - 6:30, arms:
started out with 10 minutes of abs
Precher curls,
1x's 15 @ 50 pounds(not including bar)
1x's 12 @ 60 pounds
1 x's 10 @ 70 pounds

super set them with skull crushers, same weight and reps as precher curls

standing curls with 35 dumbbell 3 x's 10

Behind the head triceps
1 x's 12 @ 60 pd dumbbell
1 x's 12 @ 70
1 x's 10 @ 80

Finished with more abs 3 x's 20 declined abs using 8 pound medicane ball

Training: Got out of work late, no bjj, boxing 1 hour-no sparring tonight

Diet:
Breakfast:
1 container fat free yogurt
2 oat and honey bars
1 bannana
12 oz water

Snack: protien bar, 12 ounces of water

Lunch: 2 slices of wheat bread, 1/2 serving of pasta in meat sauce, more water

Snack: a handfull of grapes

Dinner: 2 medium pieces of chicken, greens, water

Iced back down for 10 minutes, did some light stretching and iced again for another 10 minutes

That's it for today:thumb02:
 
#5 ·
Cj-007 said:
any recomendations on what to replace it with? samething using
dumb bells maybe?
Well what are your goals? Flyes don't really relate to fighting or functional strength at all. But you should do dips instead
 
#6 ·
Strengthening any muscle for MMA will help. However, biceps are pretty freaking worthless. There is a lot of other muscle groups that are more important to train. If you goal is to look great at the beach awesome. If its to train for strength for MMA, then other exercises would be more appropriate. Some things that come to mind are squats, dead lifts, snatches, cleans, and military press. I know not a lot of your workout is posted yet and I apologies if the above are in your routine later on.
 
#7 · (Edited)
9-6
take nox-cge b4 i lift

Gym from 5:30-6:45-Shoulders
warmed up with 10 minutes of abs
Military press:
1 x's 15
1 x's 12
1 x's 10
1 x's 8

towel and weight punching drill
3 x's 15 w/ 20 dumbell in each hand

rear deltoid
1 x's 12
1 x's 12
1 x's 10
1 x's 8

Dont know what it's called but shoulder raises
( taking a cable from the ground with one hand and lifting it up without bending ur arm, works top of shoulder)

15 minutes of cardio cooldown

Worked late, no training tonight :-(

Diet:

Breakfast: 3 scrambled eggs, 2 pieces of wheat toast, 1 bannana, and 1/2 glass of O.J.

Snack: apple and honey/oat bar

Lunch: 2 cans of tunafish, lite mayo, eat them with 25 whole grain wheat crackers, 24 oz's of water

Snack: 20 almonds

Dinner: Left over chicken breast,greens, and water

Snack: buffalo style chicken tenders, water

To answer a question, Im lookin for fighting strength, I plan on going into the ameatur level within a year-18 months or so( must be a blue belt in bjj to fight outta my dojo and im a yellow right now) I'm also saying as a reminder that I'm comming off a 5 week back injury so Im going light for the first couple weeks. Any suggestions, remarks, or critisizm is welcomed. Thankx:thumb02: guys

Oh also I know I'm not getting enough cardio so starting next week I'm intergrating running stairs, jumping rope, and car pushing
 
#8 ·
If you're looking for strength you should ditch your Bodybuilding workout and do this basic 5x5 program. It's GREAT for developing functional strength that transitions into MMA very nicely. Here's a link to the program:
Eclipse Gym :: View topic - Bill Starr 5x5 Primer - How to create your own 5x5 program

The basic gist of the 5x5:
THE BILL STARR 5x5

Monday (Perform them in this order)

1) Bench Press

2) Squats

3) Dynamic rows

Wednesday (Perform them in this order)

1) Military Press

2) Deadlifts

3) Squats

4) Pull-ups

Friday (Perform them in this order)

1) Bench Press

2) Squat

3) Dynamic Rows
 
#10 ·
Cj-007 said:
While doing this workout routine, can you still workout on tuesday/thursday,like maybe cardio or abs? Or is it straigght up M/W/F?
Ya man you can mix it up how you like, you should read the whole link though, it's got a bunchh of information.
 
#11 ·
9-7

Gym from 5:45-6:45
Take nox-cg3 b4 I lift
Legs:
Squats: 3 x's 10, ass to ground
Leg press: 3 x's 10
Calf: 3 x's 15
Hamstring extensions: 3x's 10

NO abs or cardio, had to go to work early

Diet:
Breakfast: 3 eggs scrambled and 2 pieces of wheat toast, 1/2 glass of O.J.

Snack: apple, bannana, yogurt, water

Lunch: left over chicken breast, water

Snack, more chicken and pasta(mom made pasta, had to eat it)

Dinner: 3 slices of pizza

Trying a different workout routine starting Monday, as always comments/critisizm are welcomed:thumb02:
 
#12 ·
Cj-007 said:
9-7

Gym from 5:45-6:45
Take nox-cg3 b4 I lift
Legs:
Squats: 3 x's 10, ass to ground
Leg press: 3 x's 10
Calf: 3 x's 15
Hamstring extensions: 3x's 10

NO abs or cardio, had to go to work early

Diet:
Breakfast: 3 eggs scrambled and 2 pieces of wheat toast, 1/2 glass of O.J.

Snack: apple, bannana, yogurt, water

Lunch: left over chicken breast, water

Snack, more chicken and pasta(mom made pasta, had to eat it)

Dinner: 3 slices of pizza

Trying a different workout routine starting Monday, as always comments/critisizm are welcomed:thumb02:
ATG squats, nice!
 
#15 ·
9-10
Alarm didn't go off this morning, no lifting

Diet:
Fat free yogurt, apple, bannana, 2 oat and honey bar, 12oz water

Snack: handfull of almonds, protien bar, 12 oz water

Lunch: 2 turkey sandwichs, on wheat bread, no spread, 12 oz water

Dinner: 1 small chicken breast, brocoli , water

Snack: 1 Labatt Blue Lite :drink01:

Had to work late again( Im the GM of a computer repair store) so no training tonight.

In home workout to make up for no training tonight:

pushups 3 x's 25

Situps on stability ball, 150

Bas Ruten audio boxin work out, 3 3 minutes rounds

Tommorow back on track
 
#16 ·
9-11

Gym 5:30-6:30
I take nox-cg3 1/2 hour b4 I lift.

Today was a condition day.
Abs:
3 x's 20 in rotary chair
Hanging from bar and doing knee raises
3 x' 15
10 minutes of abs on stability ball

20 Minutes of Oliptical

Got home and took Cyto Sport Muscle Milk

Diet:

Breakfast: Bannana, 1/2 bowl special K ceral, skim milk, 2 slices of wheat toast.

Snack: Fat free yogurt, apple, 2 oat n honey bars, 12 oz of water

Lunch: 2 chicken breasts and water, I know I forgot my greens.

Snack: 1 piece of leftover chicken

Dinner: Veggies and fish

Snack: muscle Milk

Training:
45 minutes of bjj class
1 hour of open matt

Got home, another 10 minutes of abs on the stability ball.

That's all for 2night guys, be back on tommorow:thumb02:
 
#17 ·
9-12

Gym from 5:30-6:30, I take nox-cg3 b4 I lift
Military press:90 each arm @max

Squats-barley did them, I forgot my weight belt at home n Im comming off a back injury
10x's135 (normal, not atg ones)
4x5x185

Deadlifts: This was so bad, my back was buggin so bad I could do the bar, how fuckin sad:thumbsdown:

Dips: 5x's 5 20 second rest inbetween sets

I also tak cyto sport muscle milk as a post workout meal

My back hurts bad right now so Im going home to ice and stretch out, no training tonight.

Diet:

Breakfast:Bannanna, ff yogurt, 2 oat n honey bars, water, 20 almonds.

Snack: Protien Bar and 12 oz of water

Lunch: 2 pieces of fish

Snack:none

Dinner: tuna fish on wheat bread, brocoli and water

I'm thinking I prob need to do a lot of back strenghting exercises. I still can't believe I could only deadlift the bar. Till tommorow...:dunno:
 
#19 ·
9-13

Lift from 5:30-6:30, I take nox cg3 b4 I lift

Conditioning Day:
Obliques: 3x's 20
Hanging knee raises: 3x's 20
10 minutes of situp on the stability ball non stop

Oliptical for 20 minutes, lvl 15 total body

Diet:

Breakfast: 3 scrambled eggs, 2 pieces of wheat toast, 1 hash brown, 1 bowl of honey bunches of oats ceral, w/ skim milk

Snack:FF yogurt and honey n oat bar

Lunch: 2 turkey sandwiches on wheat, 1 apple and water

Snack: protien bar and water

Dinner: Buffalo style chicken tenders, lite ranch and 2 pieces of garlic toast, water

I was mad hungry today, I have no idea why, I normal only eat 15-1800 calories a day, today was 3000:dunno:

Training: 1/2 of sitting on my ass cuz i had to wait for someone to roll with
45 minutes of bjj,submitted someone 3 times, wasnt even tryin to cuz my back still hurts, he got pissed and asked if i was really injured:thumb02:
3 5 minute rounds of bag work on thai bag, no gloves or pads.

Thankx for the words of encouragment :thumbsup:
 
#20 ·
9-17

Took nox-cg3 b4 I went to gym
Lifted from 5:30-6:30

warmup: obliques 3 x's 20

Bench:
10 x's 135
5 x's 155
5 x's 165
5 x's 175
5 x's 185

Dips:
4x's 7
1x's 10

Pulls up: 5 x's 5- nice and slow ones too

Diet:

2 bannana's, 2 oat and honey bars, 1 fat free yogurt, water

no snack

Lunch: meal replacement bar

Snack: one small piece of turkey, 4 baby carrots

Dinner: one piece of pizza(had to eat it or i would of had to throw it out)
pasta with meat sauce( same as pizza)

Training: 1/2 rolling
1 hour mma class, just good stuff

Very busy at work, didnt have a chance to eat much today
I have slimmed down, yet I gained 4 pounds in the last 2 weeks, wtf,lol

See ya tommorow
 
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