southpaw's Training Log - MMA Forum - UFC Forums - UFC Results - MMA Videos
Training Logs An area to document your training in a journal-format to help benefit others from your routines.

Reply
 
LinkBack Thread Tools Display Modes
post #1 of 34 (permalink) Old 07-04-2008, 12:45 AM Thread Starter
Banned
 
southpaw447's Avatar
 
Join Date: Mar 2007
Location: Pennsylvania
Posts: 6,585
                     
southpaw's Training Log

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)

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
southpaw447 is offline  
Sponsored Links
Advertisement
 
post #2 of 34 (permalink) Old 07-04-2008, 12:48 AM Thread Starter
Banned
 
southpaw447's Avatar
 
Join Date: Mar 2007
Location: Pennsylvania
Posts: 6,585
                     
Tomorrow is 4th of July. Gym will not be open so I will be doing Heavy Duty Tire Flippin' and Sledgehammerin' in the front yard
southpaw447 is offline  
post #3 of 34 (permalink) Old 07-04-2008, 08:11 AM
Banned
 
TheNegation's Avatar
 
Join Date: Jun 2007
Posts: 6,809
                     
Nice......

More people should have training logs.

I'll be keeping an eye on this.
TheNegation is offline  
post #4 of 34 (permalink) Old 07-04-2008, 05:41 PM Thread Starter
Banned
 
southpaw447's Avatar
 
Join Date: Mar 2007
Location: Pennsylvania
Posts: 6,585
                     
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
southpaw447 is offline  
post #5 of 34 (permalink) Old 07-04-2008, 05:42 PM Thread Starter
Banned
 
southpaw447's Avatar
 
Join Date: Mar 2007
Location: Pennsylvania
Posts: 6,585
                     
Also a side note. I'll be updating this log with some pics soon
southpaw447 is offline  
post #6 of 34 (permalink) Old 07-04-2008, 06:02 PM Thread Starter
Banned
 
southpaw447's Avatar
 
Join Date: Mar 2007
Location: Pennsylvania
Posts: 6,585
                     
Dinner Tonight

Grilled Chicken
Corn
Noodles with Garlic and Butter Sauce
1 Glass of MIlk (not pictured)

southpaw447 is offline  
post #7 of 34 (permalink) Old 07-04-2008, 06:05 PM
i've earned my stripes
 
Join Date: Jul 2006
Posts: 5,989
                     
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!

i'm a monster
i'm a maven
i know this world is changin'
never gave in
never gave up
i'm the only thing i'm afraid of
T.B. is offline  
post #8 of 34 (permalink) Old 07-04-2008, 06:06 PM Thread Starter
Banned
 
southpaw447's Avatar
 
Join Date: Mar 2007
Location: Pennsylvania
Posts: 6,585
                     
100% ON Whey Protein Isolate- Vanilla Ice Cream. What other Whey is there?


I'll post a picture of my supp stash a little later
southpaw447 is offline  
post #9 of 34 (permalink) Old 07-04-2008, 06:07 PM
Banned
 
TheNegation's Avatar
 
Join Date: Jun 2007
Posts: 6,809
                     
Holy shit with all those supplements. I don't even take Whey anymore.....
TheNegation is offline  
post #10 of 34 (permalink) Old 07-04-2008, 06:49 PM Thread Starter
Banned
 
southpaw447's Avatar
 
Join Date: Mar 2007
Location: Pennsylvania
Posts: 6,585
                     
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
southpaw447 is offline  
Reply

Quick Reply
Message:
Options

Register Now



In order to be able to post messages on the MMA Forum - UFC Forums - UFC Results - MMA Videos forums, you must first register.
Please enter your desired user name, your email address and other required details in the form below.

User Name:
Password
Please enter a password for your user account. Note that passwords are case-sensitive.

Password:


Confirm Password:
Email Address
Please enter a valid email address for yourself.

Email Address:
OR

Log-in









Human Verification

In order to verify that you are a human and not a spam bot, please enter the answer into the following box below based on the instructions contained in the graphic.




Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Show Printable Version Show Printable Version
Email this Page Email this Page
Display Modes
Linear Mode Linear Mode



Posting Rules  
You may post new threads
You may post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are On

 
For the best viewing experience please update your browser to Google Chrome