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-   -   Pepes training log (http://www.mmaforum.com/training-logs/51617-pepes-training-log.html)

Pepe 02-12-2009 03:42 AM

Pepes training log
 
So i decided for some motivation and whatnot to make a training log and to keep track of my progress.

today i made some decent progress, got a little ticked at the fact i thought my bar was 35lbs and it's 17.... but whatever.

i weight 172
have like a 20%bmi (it's bad i know)
SUPPLEMENTS-
in the morning i take fishoil a multivitamin and a glucosamine/chondratine pill

protein-ON 100% whey protein
creatine-ON pre-load creatine, and for post workout i take SIZEON
glutamine-usually with breakfast its just a little scoop with 4g
and i put oatmeal with my protein for excess calories and carbs


i go to a martial arts school do some grappling all around mma training

at home at night i lift,

my workout goes as follows
wide grip pullups-bw 6x3
neutral grip-bw 6x3
bentover rows with db-65lb each hand 8x3
elevated benchpress with 145lb 8,8,6 reps three sets
squats 175lb 8,8,10
deadlift 225 8,8,10
arnold press 45lb each hand 10,8,8
closegrip benchpress-100lb 8,8,8
chinups-6,6,6

any tips or just some words for motivation are much appreciated, i'm just a 17yr old dude trying to get stronger. part of the reason i'm doing this is because i think i'm weak for all the hardwork i've done and maybe this log will keep me pumped.

-GSP- 02-12-2009 12:26 PM

I hope you don't do that workout night after night consecutively. Try breaking it up if you can. Maybe go:

Day 1 -- Back (pull ups, rows, deadlifts, shrugs)
Day 2 -- Upper Body (chest, shoulders, tri's, bi's)
Day 3 -- Legs (quads, hamstrings, glutes, calves)

Otherwise it looks like a decent program that'll bring some strength gains your way. I imagine it would be hard to keep enough energy to push yourself through such a grueling workout like that.

Pepe 02-12-2009 02:04 PM

Quote:

Originally Posted by -GSP- (Post 810545)
I hope you don't do that workout night after night consecutively. Try breaking it up if you can. Maybe go:

Day 1 -- Back (pull ups, rows, deadlifts, shrugs)
Day 2 -- Upper Body (chest, shoulders, tri's, bi's)
Day 3 -- Legs (quads, hamstrings, glutes, calves)

Otherwise it looks like a decent program that'll bring some strength gains your way. I imagine it would be hard to keep enough energy to push yourself through such a grueling workout like that.

hmm i mean i would try some of those workouts, but i try to do compound excercises. and i would try to do that but i just don't know that many excercises for those areas, mainly because i use my basement and all i have is a barbell and adjustable dumbbells, i have no machines :[

but thanks for the advice i'll look in for some workouts to mix it up

Pepe 02-14-2009 02:52 PM

ok 2/13/09
same workout, but what i did is i added some weight because i found out my bar isn't 35lb it's 15, so i added the twenty pounds, so i boosted my deadlift to 245 for 8reps, then 7, then 7
then i added a quick set up uprightrows 2 sets and decline db benchpress.

and it was a good one, i'm still pretty sore and my arms look bigger than usual. just a quick question, is it better to drink creatine on nonworkout days for maximum gains? because i don't

also in my class did some stretching and some pad work, i helped out my girl friend on how to fake and keep her chin tucked guards up, now she can uppercut, hook and superman punch with good form.

-GSP- 02-15-2009 01:19 AM

I don't drink creatine when I don't work out but that's just me. Can't really tell you the difference in positives vs. negatives.

recon6991 02-15-2009 05:21 PM

Hey man, I am only 18 but I would say I'm reasonably strong, and if you really want to get stronger I would follow -GSP-s workout, stuff like that is how I got stronger. You don't need machines to do that, if you have a bar you can get in a solid workout, dumb bells are just a plus. Go on youtube and look up exercises.

Pepe 02-15-2009 05:34 PM

yeah like i want to but idk how i would scheduale it, would i lift more than 3 times a week? and like the amount of excercises i have to me are limited, like i can't do cleanpress since the ceiling where i lift is just a bit above my head...

like if you could give me an example i would for sure try it, i just like to stick to compound excercises and not only sticking to one muscle group, i have a paranoia that i'm not going to get as big.


what i was thinking of doing is doing full body lifts but trying to stick to one or two muscle groups. like i could do a day with squats and deadlifts but do stuff for chest and tris so something like

deadlifts, squats, bentover rows, close grip bench press, chin ups, skull crushers,decline benchpress, upright row

would that be good?

wukkadb 02-15-2009 05:48 PM

Do this:

Day One
-Deadlifts
-BORs
-Pull ups/Chin ups

Day Two
-Bench Press
-Weighted Dips
-OH Press/Incline Press
-Skull crushers

Day Three
-Squats
-Good Mornings
-Weighted lunges

recon6991 02-15-2009 06:53 PM

Quote:

Originally Posted by wukkadb (Post 813523)
Do this:

Day One
-Deadlifts
-BORs
-Pull ups/Chin ups

Day Two
-Bench Press
-Weighted Dips
-OH Press/Incline Press
-Skull crushers

Day Three
-Squats
-Good Mornings
-Weighted lunges


Since I dont think you can do the OH press, try seated military press, less core activation but still a good upper body press, or just do the incline. This is a great workout, do and I guarantee results.

Pepe 02-16-2009 05:45 PM

Quote:

Originally Posted by wukkadb (Post 813523)
Do this:

Day One
-Deadlifts
-BORs
-Pull ups/Chin ups

Day Two
-Bench Press
-Weighted Dips
-OH Press/Incline Press
-Skull crushers

Day Three
-Squats
-Good Mornings
-Weighted lunges

so i'm pretty much going to go with it but i'm going to add some other excercises just to keep the workout at about an hour

so its looking like

widegrippullupsx3
deadliftsx3
BORsx3
Squatsx3
Lungesx3
Benchx3
Dipsx3
Arnoldpress/seatedmilitary pressx3

does that sound good?
btw thanks -GSP-, recon, and wukka you guys are helping alot :]

the other workout i came up with was more upperbody with 2 lower body excercises

day 2 Neutralgrip pullupsx3
chinupsx3
squatsx3
sumodeadliftsx3
dipsx3
arnoldpressx3
skullcrusherx3
benchx3
seatedmilitarypressx3

2 other exercises i might do are the db pushpress and db snatch since i can take the dumbbells to this part of my house wehre i can do them

thanks for the help guys :]


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