Dempsey Roll 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.

LinkBack Thread Tools Display Modes
post #1 of 1 (permalink) Old 01-15-2009, 05:20 PM Thread Starter
Dempsey Roll's Avatar
Join Date: Jun 2007
Location: in da gym, dawg.
Posts: 233
Dempsey Roll Training Log

As a bit of background: I had a knee injury a few months ago that kept me out of the gym. Now that it's healed enough for the doctor to give me an ok to start using it indirectly I've decided to start training again. In the past I've made some good gains during this time of year, so as of tomorrow I'll be starting my routine.

Age: 18
Height: 6'0

1.5x BW Bench
1.5x BW Squat
2x BW Deadlift
Sub 5 minute mile

Alternating A and B days, with one rest day between. When my knee gets better, I'll start including squats at the beginning of each B day.

A days:
Deadlifts 1x5 @ 285lbs (85% of max)
Bench 3x5 @ 145lbs
Dips 3xX, where X is to failure.

B days:
Bent rows 3x5 @ 145lbs
OH Press 3x5 @ 180lbs
Pullups 3xX, where X is to failure.

Haven't maxed on anything other than deadlifts in a long time, so we'll just assume that all lifts other than deadlifts are, for now, 80% of max. I'll be increasing the weight in all lifts by ~3% each workout.

Additionally, I'll be training at teh dojo throughout, and probably about a month from now I'll start running again.

As for nutrition - I won't be keeping to any kind of strict diet, and won't be using any supplements. I'll eat less 'bad' processed food, and try to include more protein in my diet. I'll probably also start using ~4 cups worth of chocolate milk as a post-workout drink.

Feel free to share any thoughts or criticisms.

"I don't want them to like me, because when I'm in the ring, punches fly to the face. It is not a tenderness time. I am not falling in love. And he knows that when the fight starts I am kicking faces."
- Wanderlei Silva
Dempsey Roll is offline  

Quick Reply

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


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

Email Address:


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