Aussie Bad Boy's Training Log!
 

About Myself

Last Update: 23rd February 2008.

Home: Melbourne, Victoria, Australia.
Age: 17
Height: 182cm (5'11"/ 6')
Weight: 72kg (159/ 160lbs)
Martial Art: Muay Thai
Other Sports: Basketball

This program is just something to try and keep me motivated with what i'm doing and to train harder and so forth. Anyone out there with handy tips or hints please feel free to post and if there is anything you would like to no feel free to ask.

Also i'm still at school which will be the reason for not alot of workouts and what not as year 12 is a big year. I walk to school everyday which is a 15 minutes up hill walk and i walk home 10 minutes down hill lol so thats just a little extra. So ENJOY and plz follow along and give me hints how to improve the training log :thumbsup:

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20th February 2008

WORKOUTS

7:00 - 7:30am - Workout #1 - Weights Routine.

The following is what i could get done in 30 minutes, i lose concentration easy and being half asleep i daydream a bit lol,

Dumbbell Bench Press - 10, 10
Dumbbell Flies - 10, 10
Overhead Tricep Extension - 6, 8, 8, 8
Pull Overs - 6, 8, 8, 8
Dips - 10, 10, 10, 10
Medicine Ball Presses - 25, 30

Ab Workout - 100 Reps

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DIET

Breakfast:
- 2 slices of Wholemeal Toast
- A special shake i like to make, similar to the Vanilla thrilla on this forum (can't member who made it sorry)

Snack #1:
- 1 Apple
- Tin of Tuna
- 1 Nutri- Grain Bar

Lunch:
- 2 Ham & Cheese Wholemeal Sandwitches.
- 1 Apple

Snack #2:
- 6 Biscuits
- 3 Weet- Bix w\ Low Fat Milk.

Dinner:
- 2 Chicken Parmas
- 1 Bowl of Chips
- 1 Bowl Of Salad
- 2 Slices of Cheesecake

(lol we went out for dinner)

Snack #3:
- 2 Biscuits

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Daily Weight 20/2/08:
Morning (Wake Up): 71kg (157lbs)
Night (Just before bed): 73kg (161lbs)

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Day Summary

I didn't do much today pritty lazy to be honest. Didn't eat the greatest but i love me deserts and biscuits lol. Hopefully tomorrow i will get a bit more done.

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UPCOMING BOUT
February 29th 2008:
- Muay Thai Bout
- 3, 2 Minute Rounds
- Weight Class: 69-72kg

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ENJOY... Comments welcome and stay tune for the rest of todays post and tomorrows post.

Nice man, it's always good to see people starting logs here. If you have any questions or anything feel free to ask! Keep up the good work

21st February 2008

WORKOUTS

7:00 - 7:30am - Workout #1 - Weights Routine.

Dumbbell Curls - 6, 8, 8, 8
Dumbbell Shoulder Press - 6, 8, 8, 8
Front Raises - 6, 8, 8
45 Degree Raises - 6, 8, 8
Lateral Raises - 6, 8, 8
Barbell Bicep Curls - 6, 8, 8, 8
Reverse Curls - 6, 8, 8

Ab Workout - 200 Reps And then to failure.
(Roughly 500 odd ended up doing)

7:30 - 9:20am - Workout #2 - Muay Thai.

- 5 Minutes Skipping
- Thai Pad Work
- Rope Work (Practising striking when being corned in corner or against ropes)
- Power punches
- 80 Hindu Push Ups
- 120 Ab Exercises

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DIET

Breakfast:
- 2 slices of Wholemeal Toast
- My Shake

Snack #1:
- 1 Apple
- 1 Nutri- Grain Bar

Lunch:
- 1 Big Ass ****in Chicken Wrap (weighed about 5kg lol)
This included Lettice, Chesse, Carrott, Chicken, & Mayo
- 1 Apple

Snack #2:
- 4 Biscuits
- 2 Weet- Bix w\ Low Fat Milk.
- 1 Meidum Sized Bowl of Nutri- Grain
lol i love my cerial!!!

Dinner:
- Potato, Chicken, Chesse Hotpot.
(Not the healthiest of foods lol its just pritty much covered in fat lol but very nice)

Snack #3:
- 2 Biscuits
- 1 Slice of Cheesecake

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Daily Weight 20/2/08:
Morning (Wake Up): 71kg (157lbs)
Night (Just before bed): 72.5kg (160lbs)

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Day Summary

Today pritty poor again lol. Muay Thai was a pritty slack one and have been pritty lazy school has really just worn me out lately and i haven't been doing any cardio or anything like that so hopefully i will start tomorrow.

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UPCOMING BOUT
February 29th 2008:
- Muay Thai Bout
- 3, 2 Minute Rounds
- Weight Class: 69-72kg

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Do you do any cardio at all?
Like sprints/runs?

Thats frkin awesome,I get to eat less and no snacks yet still sit at 85kg, What Height are you? I'm 6"3
I'm aiming for the <79bracket, but this last7kg is taking a long ass time to come off,I know its there to lose I'd say am still about12-13%bodyfat, it just aint coming off!!
I train everynight for at least2hours usually4hours,go running 2miles a day, cant really fit in anymore due to working 55hours a week,40 of them are sitting behind a desk,

Any tips guys?

Norm Day:
2mile run/sprints at 11am,(start work at 8),finish work at4,straight to Training 2hours MT,1.5hours BJJ,
Food;
Dont eat breakfast cant stomach it at that time in morning,bannana after run,tuna sandwich for lunch,some rice and chicken(No sh*t)after training about 9.30pm

Dont train Sat or Sun(work all day in my other job)
Occasional Sats but rarely

Stopped shakes cos it settled my weight, I was 98kg last Oct. Barely do weights other than conditioning class on a fri night...tips welcome...sorry for being off topic

22nd February 2008

WORKOUTS

6:20pm - 6:45pm - Workout #1 - 3 Round Circuit.

Round 1:
- 50 Squats
- 10 Squat Jumps
- 10 Tuck Jumps
- 20 Jumping Switch Lunges
Repeat 2 Times.

Rest 1: 100 Sit Ups

Round 2:
- 10 Burpees
- 10 Lat Pull Downs
- 8 Burpees
- 20 Power-Overs
- 7 Burpees
- 20 Medicine Ball Slams
Repeat 2 Times

Rest 2: 100 Sit Ups

Round 3:
- 12 Dumbbell Swings
- 12 Burpees
- 12 Medicine Ball Slams
- 12 Spiderman Push Ups.

I was forced to stop there as dinner was ready lol.

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DIET

Breakfast:
- 1 Large Bowl of Special K

Snack #1:
- 1 Tub Of 2 Minute Noodles
- 1 Nutri- Grain Bar

Lunch:
- 2 Chesse Sandwitches on Wholemeal bread
- 2 Apples

Snack #2:
- 1 Slice of Cheesecake lol
- 3 Biscuits

Dinner:
- ****IN LARGE MEAT LOVERS PIZZA!!!!
- Another slice of cheesecake
I'm just the diet king

Snack #3:
- 2 Biscuits

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Daily Weight 20/2/08:
Morning (Wake Up): 71kg (157lbs)
Night (Just before bed): 72.5kg (160lbs)

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Day Summary

Another pritty lazy ass day with not much happening and the diet still pritty shithouse. Hopefully i can improve next week and start fresh.

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UPCOMING BOUT
February 29th 2008:
- Muay Thai Bout
- 3, 2 Minute Rounds
- Weight Class: 69-72kg

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1. I do alot of cardio but lately school has just given me no time to lol, I usually do a 4km run 5/6 times a week plus a game of bball, and usually a couple circuits at home.

2. The first lot of weight you lose is the easiest. But when you wanna lose that extra 5kg or so it just doesn't go lol. I'm roughly 6-7% body fat now, at the end of last year it was 9.7% i think. So i've really shed alot of fat by eating right and just ****in training like a madman. Unfortunitly the last week i haven't been lol and you can tell by looking at previous workouts.

3. To answer your question i'm not sure. It could just come down to genetics. I have to have a weight gain shake packed with carbs to try and keep my weight on lol. So i stay around 70 - 73kg. I could prob drop to around 67/68kg if i wanted to but i want to put some muscle back on. I used to be 78/80kg last year around September when i was playing Aussie Rules. But yeh i'm not sure it may just simply come down to genetics ask maybe Ironman or Wukka, they would no more about it then me.

The #1 problem with weight gaining or losing is improper diet, so I'd focus on that first. Already I see a huge mistake in you not eating breakfast, especially since it's arguably the most important meal of the day. It looks like you're eating pretty healthy already, but I would just add in more vegetables. Also make sure you're drinking A LOT of water, and no soda whatsoever. I would also suggest cutting your carb intake by about 1/3, stop eating white bread/rice/pasta/etc, and don't eat any carbs past 6 PM. As far as cardio is concerned, focus on doing long distance running every couple days, mixing it up with some tabatha sprints/stairs. Tabatha sprints = sprint for 10 seconds, walk for 20, repeat. You can also do tabath runs where you run hard for 5 minutes, jog light for a minute, repeat. If you have any more questions feel free to PM me...

23rd February 2008

WORKOUTS

??? - ??? - Workout #1 - ???.

STILL TO COME

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DIET

Breakfast:
- 1 Large Bowl of Special K

Snack #1:
- 2 Biscuits

Lunch:
STILL TO COME

Snack #2:
STILL TO COME

Dinner:
STILL TO COME

Snack #3:
STILL TO COME

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Daily Weight 20/2/08:
Morning (Wake Up): 71kg (157lbs)
Night (Just before bed):

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Day Summary

STILL TO COME

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UPCOMING BOUT
February 29th 2008:
- Muay Thai Bout
- 3, 2 Minute Rounds
- Weight Class: 69-72kg

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