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Old 02-27-2009, 05:55 PM   #1 (permalink)
ben0727945311
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Join Date: Feb 2009
Posts: 18
ben0727945311 has a little shameless behaviour in the pastben0727945311 has a little shameless behaviour in the past
Help with training

Well also my first post and was just wondering how i could change my routine haven't been training mma very long but did judo a number of years. i currently weigh 104 kg and i want to either cut down to 90 kg my fitness is not good not bad either just average i can last a whole rugby game playing all out is how i have measured it so far.

i used to be very into sport used to train rugby like 4 hours a day and still do energetic things for the rest of the day seeing as i didn't own a telly. i do have the motivation and determination i just find it hard to put in the time and not very good at designing plans.

i am on the road to quit smoking have gone from about a box a day to about 3 a week. and im hoping to cut it off totally as soon as i can.

my training so far is

monday
weights
crunches 4 sets of 50 reps
dumbbell presses 12.5 kg 3 sets of 25 reps
cable rows 26.5 kg resistance 3 sets of 25 reps
front pull downs 26.5 kg 3 sets of 25 reps
dumbbell curls 6-kg 3 sets of 25 reps

mma 1.5 hours

Tuesday

weights
crunches 4 sets of 50 reps
dumbbell presses 12.5 kg 3 sets of 25 reps
cable rows 26.5 kg resistance 3 sets of 25 reps
front pull downs 26.5 kg 3 sets of 25 reps
dumbbell curls 6-kg 3 sets of 25 reps

4 mile bike ride

wensday
weights
crunches 4 sets of 50 reps
dumbbell presses 12.5 kg 3 sets of 25 reps
cable rows 26.5 kg resistance 3 sets of 25 reps
front pull downs 26.5 kg 3 sets of 25 reps
dumbbell curls 6-kg 3 sets of 25 reps

mma 1.5 hours

thursday
weights
crunches 4 sets of 50 reps
dumbbell presses 12.5 kg 3 sets of 25 reps
cable rows 26.5 kg resistance 3 sets of 25 reps
front pull downs 26.5 kg 3 sets of 25 reps
dumbbell curls 6-kg 3 sets of 25 reps
4 mile bike ride

friday

weights
crunches 4 sets of 50 reps
dumbbell presses 12.5 kg 3 sets of 25 reps
cable rows 26.5 kg resistance 3 sets of 25 reps
front pull downs 26.5 kg 3 sets of 25 reps
dumbbell curls 6-kg 3 sets of 25 reps

4 mile bike ride

saturday/sunday either or depending on my plans for the weekend

weights
crunches 4 sets of 50 reps
dumbbell presses 12.5 kg 3 sets of 25 reps
cable rows 26.5 kg resistance 3 sets of 25 reps
front pull downs 26.5 kg 3 sets of 25 reps
dumbbell curls 6-kg 3 sets of 25 reps

i eat small meals every 3-4 hours
im 16
about 6 ft
dont do running but enjoy swimming and cycling
also wanna put some kickboxing into my training Tuesday and thursday and some judo on saturdays

but anyone please help me change my weight plan and where should i put some cardio into my plan can i do weights every day or is it worse that way.

i also want to add whey protein to my diet seeing that i dont get much protein in my diet at the moment.

much thanks
ben
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