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**GMW** · 09-05-2007, 05:34 PM

Gonna give this a try. I keep a log of what I do anyways so I might as well record it here.
6'
175 lbs
12.8% body fat (as of 2 weeks ago)

2:15-2:45 am: I always warm up with some basketball. I play my friend 1 on 1 for about 20 minutes then we do free throws (as a means to record progress). 15/20 shots made.

2:50-3:05: Did a hard run, medium distance tried to keep up a semi-fast pace, 2.3 miles.

3:10 – 4: Weight lifting. We just do 2 sets of 15 followed by 1 set of 12 for each muscle.

4:05 – 4:20: Core at this point, 225 crunches – in sets of 75. Then we do this thing that I don’t know what it’s called lol. It’s like a crunch but you turn on the way up.

8 am: I just got a new muy thai bag so I did like an hour on it. I don’t have a set drill, I just throw combos, knees, kicks, whatever I feel like. . I do a bit of posting while doing this lol.

10 am: I hung a punch of baseballs by string and I use them for accuracy and avoidance. Works pretty well, there are better alternative if you have money but it’s alright

I do sit ups between posts if I feel like it. Pretty much anything I do at home I do other things at the same time.

**GMW** · 09-06-2007, 03:37 PM

Started with a run today at about
12:30 - 12:55: Basketball as usual, I lost 1 vs 1 but I got 15/20 free throws so I stayed at my best.

1 am - 1:04 am: 12 mph for 1/2 mile. I can call it a sprint but I was just slacking off on the running.

1:05 - 2 approx: Weight lifting, identical to yesterday.

2:05 - 2:25: Core again, 200 crunches in sets of 100. I was sore so I stretched after this as a short cool down.

I was in the sauna to long so I felt a bit sick but i got over it once I drank water.

At home I did some more sit ups (100), pulls (40 over 4 times) and push ups only 20.

I also got about an hour of bag work and acurracy training so overall an ok day.

**wukkadb** · 09-06-2007, 04:12 PM

Nice log GMW. How old are you? And what are your goals?

**GMW** · 09-06-2007, 04:31 PM

I'll update this as the day goes along.
Weight: 177 lbs, gain of 2.
Approx 12:30 - 2:15 am I went to the gym.
12:30 - 12:50: Started with a routine game of basketball. I won 21 - 17. Then I made 18/20 free throws. Sweet.

12:55- 1:40: Weight lifting, identical to previous days except this time we maxed bench press. I didn't really want to but everyone seems to use it as a measure of overall strength (at school, not amongst the educated) so my friend wanted too. I got 200. WAY more then I expected considering 2 months ago I was only doing like 160.

1:45 - 1:50: Crunches, about 200 in 1 set. I noticed some people boxing in the free room, there technique was so bad I wanted to help them =( but I felt out of place.

Ten minutes of sauna then I went home.

If im able to today Im gonna order some Optimum 100% Whey Protein and buy Fish Oil. I'm to sure why I'd use Fish oil but I know it decreases violence in prisons so might as well.

I'm done for the day, I got about 2 hours of bag work in, in about 15 miute intervals. I did some push ups, sit ups and pull ups. Not a whole lot of push ups and sit ups but I did do about 70 pull ups (again, not at once)

**GMW** · 09-07-2007, 06:20 AM

I'm 16. I don't have definite goals. I want to get in shape, I do enjoy working out, self defense was always a bonus but not really neccessary. In the future I would like to compete at the professional level but not make a career out of it. Low level shows only.

**GMW** · 09-08-2007, 02:06 PM

10:30-11:00 approx: I ate breakfast, fried eggs, toast and mashed potatoes, then I did 20 minutes of heavy bag work. I don't feel that tired which means my cardio is getting better.

I worked my hardest ever in the gym.
1:00 - 1:06: I ran a mile in 6 minutes.
1:10 - 2:00 50 minutes of hard weight lifting. Skipped shoulders and quads because I hurt my shin.
2:00-2:20: Did a pretty good amount of crunches. It wasn't the most I'd ever done but I think it was the most tired I have been from them. 200/ 2 sets.
2:20-2:40 sauna. I did my stretching in the sauna today. I'm gonna be able to do 180 degree splits within a month I think.

I did about 3 hours of bag work through out the day. Something about a UFC event coming up made me want to do more haha. I'm really noticing a significant increase in my power, especially with my low right kick.

Overall, it was a pretty good day. I did great in the gym, did a lot of bag work, not so much push ups, pull ups and sit ups.

**GMW** · 09-09-2007, 08:37 PM

I woke up at 11 today.
I ate breakfast – eggs, toast and mashed potatoes – then I did stretching. This was unusual for me to stretch as I wake up and I found I was considerably less flexible so it was a good idea I think. I felt great after about 3 minutes.

10:30 – 11:30 approx.: Did a lot of heavy bag work. I worked on combinations such as inside low kick, jab right followed by jab, hook, uppercut, and several others. After I did my combination work I just threw straight hits and kicks to work on power.

11:35- 11:50: 5 pull ups -> 15 push ups -> 50 sit ups, I did it 4 times.

At about 2 my brother came over. He doesn’t really grapple any more but I did a little bit with him today. He used to train at City boxing in San Diego with Dean Lister so he is a very good grappler. Although Brandon Vera was there he was not lucky enough to really train with him too extensively. I don’t grapple enough so I get rusty and he helped me tune up my technique. We only grappled for about 30 minutes so as expected I couldn’t get a whole lot done.

My parents are out and I have a friend coming over so I'm skipping the gym. I'll do some bag work tonight along with push ups, pull ups and a run.

**GMW** · 09-10-2007, 11:02 PM

Off day today. 10 minute run outside, push ups, pull ups, sit ups, and an hour of bag work. I still eat the same though

**wukkadb** · 09-11-2007, 03:13 AM

Quote:

Originally Posted by GMW

At about 2 my brother came over. He doesn’t really grapple any more but I did a little bit with him today. He used to train at City boxing in San Diego with Dean Lister so he is a very good grappler. Although Brandon Vera was there he was not lucky enough to really train with him too extensively. I don’t grapple enough so I get rusty and he helped me tune up my technique. We only grappled for about 30 minutes so as expected I couldn’t get a whole lot done.

I train at City Boxing