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southpaw's Training Log

4K views 33 replies 7 participants last post by  southpaw447 
#1 ·
I've never done a training log before but I though I'd give it a go.

Stats

Height-5' 9"

Weight- 148lbs

Bodyfat- 9% (est)

-Nutrition Requirements-

4,500 + Calories per day
180-200gm Protein Per Day
-Moderate Fat
-Low Sugar
-High Amount of Complex (Good) Carbs

Training- My goals is to put on some size, and train for MMA Conditioning


Supplements

-Alive Multivitamin
-Glucosamine + Chondroitin Sulfate + MSM
-Fish Oil
-Focus Formula (DHA, Ginko Bilboa, DMAE, Gaba) **(alternative to taking Prescription Drugs for my severe ADHD)**

-ALA (Alpha Lipoic Acid)
-CoQ-10
-Chewable Vitamin C Tablets

-White Flood (Pre Workout Energy, Intensity)
-Purple Wraath (Intra Workout Amino Acids)
-IDS Waxi Maize
-Whey Protein


Yeah it sounds like a lot but It's really not.

Sometimes I may buy a RTD Isopure or VPX Zero Impact bar to meet my protein needs for the day which usually is 1-2gm of protein per pound of body weight.


Todays Workout

-40kg Kettlebell Swings- 3 sets of 12 reps

- Squats- 4 sets

135/12
185/10
225/8
275/4

Leg Press/ Calf Press - 270lbs - 2 sets/ 12 reps


- Power Clean Front Squat - 2 sets

115/8


**Shoulder Super Set** 2 sets

Clean & Press w/ 85lbs- 12 reps

Upright Row- 8 reps

- Seated Behind the head to front press with bare bar- 12 reps

-Standing Dumbbell Shoulder Raises- 10 reps each arm @ 20lbs


2 minute Break (Sip on some Purple Wraath:thumb02:)

35lbs Dumbbell Snatches-3 sets- 12 reps each arm

Olympic Bar Grip (Grip Strength) Straigh Bar- 2 sets with 115lbs 12 seconds each arm


Oblique Side Bends w/ 45lbs Plate- 6 sets of 16 reps each side

Hanging Leg Raises- 4 sets

Swiss Ball Crunches- 2 sets- 50 reps

Bicycle Crunches- 4 sets- 30 reps

Finish

1 Serving Waxi Maize
2 Scoop ON Whey Protein with Oatmeal & Banana
 
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#4 ·
Not feeling too sore today, My Obliques are sore more than anything and my Glutes are pretty wrecked as well.

Did my Tire Flipping this morning around 11.

I have a pretty long driveway (maybe 40-50 yards that has a steady hill)

I did Flips Down and and back once which totaled out to an esitmate 50 total flips.

Then Finished off with the sledgehammer 12 reps each side for 2 sets.

I'm totally spent right now. I'm taking a cold shower and then figure out what I'm going to do tonight
 
#7 ·
Good stuff Z.

Hope you achieve all the personal goals you've set for yourself.

What type of Whey are you currently cycling? Please tell me it's Optimum, cause if it isn't...you're BANNED.


P.S. - It's cool to post pics and shit, but can you make them a bit smaller from this point forward? Just so they don't stretch the page.....TANKS BUD!
 
#10 ·
Supp Stash




This is my usual Supplement Intake

Morning with Breakfast

1 1/2 Scoop of Whey.
2 Alive Multivitamin Tablets
1 Joint Support
2 Tablet Focus Formula

Pre Workout

1 1/2 Scoop White Flood
1 Vitamin C Tablet

Intra Workout

1 Scoop Purple Wraath

Post Workout

-1 Serving Waxi Maize
- 2 Scoops ON Whey Protein with Oatmeal & Banana (sometime I add Peanut Butter too)


Dinner-

1 Alive Multi Vitamin Tablet
1 Joint Support
1 CoQ-10
1 ALA
 
#12 ·
Today I did

15 minutes of Cardio on the tread mill. 5 minute intervals @ 8-10mph with 1 minutes break in between.

**Back Superset 1- 4 sets**

Weighted Pull Ups

10lbs @ 16 reps
25lbs @ 14
35lbs @ 12
45lbs @ 8

Medicine Balls Slams- 12 reps

V Grip Lat Pulldown

115lbs/16
135lbs/14
145lbs/ 12
160lbs/ 8

Hammer Curls- 20lbs / 8 reps


*Back Super Set 2 - 3 sets*

-Single Arm Dumbbell Row- 40lbs/ 12 reps

-Plate Rows 45lbs- 16 reps

-Plate Curls- 45lbs- 10 reps


Core Circuit- 2 sets

-Back Extensions 20 reps

-Swiss Ball Crunches- 50 reps

-Vacuums- 20 reps

-Incline Sit Ups wit 10lbs Plate- 40 reps


- Jump Rope 3 minutes

**Finish**
 
#17 ·
Hey, looking into your supplements, I've been taking that Body Fortress whey protein they sell at wal-mart for a few months now and its helped me bulk up a bit but I'm still not where I should be. I'm 180 right now and look like I should weigh 160ish, should I also get creatine by itself...?
 
#18 ·
this depends on a lot of things particularly when you are taking the protein.

You need to be drinking at least 3-4 shakes per day to see the results.

1 when you wake up to stop catabolism

1 in between a meals

1 after workout. Remember you need to be consuming at least your bodyweight in protein per day.

If you want to give creatine a go just get some Creatine Mono or SizeOn/
 
#20 ·
Hmmmm. 18g per serving doesn't sound right. Matter of fact there should even be that much creatine in Whey Shake.

Edit: hold on I just looked into it.

It says it has creatine mono in it but not how much. It says "Proprietary Blend" which mean god knows how much is in there. That just mean that all together all these ingredients add up to 18g.

http://www.drugstore.com/qxp160947_...100_premium_whey_protein_powder_chocolate.htm

My guess is the quantity of it is fairly standard (3-5g)

So you don't really need to get a creatine by itself. Because the recommended amount of creatine after a workout it 5-10g.

IMO, you should just get ON Whey and then get SizeOn or just Creatine Mono in Powder or Capsule. Because you really don't need all that creatine if you drinking those shakes 3-4 times a day.

As for the Casien. Muscle Milk used to be good because it has Micellar Casein in it, but they removed the Micellar Casein to avoid having to bump up the price because as you prob know Protein is going up in price.

I'd just get ON Casein Protein or go to Proteinfactory.com and order it custom from there.
 
#21 ·
Todays Workout

Started out with 15 minutes on the treadmill. 10 minutes @ 8-11mph. Finished the last 45 seconds with a 14mph Sprint.

Last 5 minutes I did between 8-10mph with a 15mph sprint in the last 30 seconds

-----

-Seated Military Press

-Warm -Up Set- Bare Bar- 20 reps

65/14
85/14
95/12
115/8
135/1

Shoulder Super Set- 2 sets

-Incline Dumbbell Shoulder Raises- 20lbs @ 10 reps
-Cable Machine Upright Row- 100lbs @ 8 Reps
-45lbs Plate Rotations
-15lbs Dumbbell Crucifix - 15 seconds


Arm Super Set- 5 Sets

Bare Bar/55/65/85/Bare Bar

-10 Clean and Press
-10 Curls
-10 Upright Row
-10 Skull Crusher

Bench Press

-Warmup 40 reps Bare Bar
-85/16
-95/14
-115/12
-135/12
-155/10
-175/2
-185/1
-Bench Throw 65/12



-Dumbbell Presses- 3 Sets

50/12
60/8
65/6
70/2

Plyo Push Ups- 2 Sets

16 Reps each side


**3 minute Rest Period**


Core/Ab Circuit

Swiss Ball Crunches- 100 reps total
Incline Sit Ups-80 reps total
Bicycle Crunches-40 reps total
Hitchhiker Crunches- 40 reps total



Finish
 
#23 ·
Not ATM.

I started doing BJJ a few years ago with Muay Thai. Did that stead for about 2 years or so

then stopped for a while.

Then just a few months ago I was training in an MMA class near my house. They let me train for free in exchange for cleaning the mats and doing shit jobs. At the time though I didn't have a job and I couldn't afford the gas to go up there every day.

So right now I'm just lifting. I'm probably going to get back into it when I have all my shit together and my job held down with a decent amount of hours
 
#25 ·
Brother is swoll as hell.. :D

Look into powerlifting and bodybuilding if you're interested, the power you have for your body weight is damn near incredible like wukka said. Your military/OH press 1RM is the same as mine and I happen to have fifteen pounds on you. Good work, man.
 
#27 ·
Today I did Legs. Oh Joy!!


-Squats-

Bare Bar Warm-up- 20 reps

-145/ 16
-145/ 14
-185/12
-225/8
-245/4
-275/4
-295/1 (Half Assed)

-Deadlift- (Palms Out)

145/12
155/10
185/8
225/6

-KettleBell Swing (80lbs) -3 sets/8 reps


Hack Squats


-90/14
-180/12
-180/10


Single Dumbell Jump Squats- 3 sets


75/10
85/8
90/4


Break- 5 minutes



Leg Press/ Calf Press Super Set-2 sets

180lbs

14 Leg Press
20 Calf Press
10 Leg Press

-Swiss Ball Crunches 100 reps


Finish

And thank God. I hate Legs
 
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