mroutdoorsman

Forgot to post my log from TKD yesterday so going to start with that and then go over my MMA class which was all boxing today.

6/7 - TKD

1900-1915 - Warmup
100 x Jumping Jacks
25 x Pushups
30 x Leg Raises
30 x Leg Kicks

1916-1940 - Punching and Kicking Drills
Various mixtures of kick and punch combos

1941-2000 - Work on forms


6/8 - MMA Class [Boxing]

1800-1830 - Plyometric Cardio

First 15 minutes - 4 stations, 1 minute per station, 1 minute break between each circuit

Station 1 - Mountain Man Pullups
Station 2 - Box Jumps w/ 2 boxes going from high to low
Station 3 - Alternating Lunges
Station 4 - Plyometric Pushups

2.5 minute break

Final 15 minutes - 4 stations, 1 minute per station, 1 minute break between each circuit

Station 1 - Frog Jumps/Leaps
Station 2 - Kettlebell Shoulder Raises
Station 3 - Speed Roap/Jump Road
Station 4 - Star catchers/grabbers boxing exercise

2 minute break

1831-1900 - Boxing Drills w/ Focus Mitts
5 minutes per set of combos non stop and then swap with partner

1: Jab 2: Cross 3: Hook 4: Uppercut

A - 1-1-2
B - 1-1-2-3
C - 1-2-3-4
D - 1-1-2-1-4

1901-1930 - Boxing Circuit

3 minutes per station and 15 seconds break between stations (get water when needed)

Station 1 - Heavy Bag Hard Hitting
Station 2 - Shadow Boxing (Speed)
Station 3 - Focus Mitt Drills w/ Boxing Coach
Station 4 - Heavy Bag Speed Hitting (Nonstop)


Overall the boxing training was absolutely amazing. Our coach is a local police officer who is a Seattle area golden gloves winner and boxing coach. At the end of the class my hands were feeling like bricks!

Thursday should be more BJJ or possibly some Muay Thai

Before I go to bed I will post a food log for today also!

mroutdoorsman

Wake Up @ 1030

Protein Shake
1 scoop whey, 1 cup fat free yogurt, 1 tbsp flax seeds, 8 oz water

Go back to sleep for 1.5 hours and wake back up at 1200

-Chicken Breast Salad
Grilled Chicken Breast
Baby Spinach
Feta Cheese
Tomatoes
Sprouts
Mushrooms
Green Pepper
Onion
Cucumber
Side of Ancho Chipotle Dressing

-Americano - 6 shots of espresso and water

Snack @ 1500

-Protein Shake from Gym
Tripleberry (Blackberry, Raspberry, Blueberry)
Blueberries (extra)
Nonfat yogurt
1 scoop whey
Energy (B100)

Meal @ 1700
-Chicken Breast Pita
Whole Wheat Pita
Grilled Chicken Breast
Baby Spinach
Tomatoes
Sprouts
Mushrooms
Green Pepper
Onion
Cucumber
Feta Cheese
Hummus

Meal after MMA class @ 2000
-Turkey & Swiss Sammich from Starbucks
-Americano - 6 shots of espresso and water

Snack @ 2130 after epsom salt bath
-Chicken Breast

Before bed snack @ 2330
-Cottage Cheese w/ Flax Seeds

No idea why I ate so much today... gonna have to hit the cardio hard tomorrow to burn some of that off!!! Days like that makes trying to drop bodyfat below 10% difficult

mroutdoorsman

Cardio/Core Workout @ Gym

1600-1640
Treadmill Run
5 min. @ 5mph > 5 min. @ 6mph > 5 min. @ 7mph > 5 min. @ 8mph > 5 min. @ 9mph > 5 min. @ 10mph > 5 min cool down decreasing 1mph per 30 sec. > Sprint @ 10mph for 30 sec. > Done

5 minutes of rest

1645-1700
Core Body Workout

Go through stations until 15 minutes is up

A. Plank on Fists (2 minutes)
B. Cable Torso Twists (10 per side @ 27.5lbs)
C. Paloff Press & Hold [Weight/Time is per side] 2 minutes @ 25lbs
D. Heavy Bag Situps x 20 (Wrap legs around heavy bag as high as possible -> Extend self as low as possible so body becomes parallel with bag and sit up doing inverted sit ups...)

1701-1730
Heavy Bag Drills

Generic Boxing and Muay Thai drills w/ 10oz Heavy Bag Gloves

1731-1800
Core Workout Rnd. 2


Go through stations until 30 minutes is up and rest 1 minute between each circuit

A. Explosive Medicine Ball Twists x 100 (15lb ball)
B. Workout Ball Crunches w/ 35lb Plate on Chest x 50
C. Heavy Bag Lower Back + Abs @ 1 minute or to fail(Wrap legs around bag as before but hold 25lb plate to chest and keep upper body perpendicular to bag)
D. Medicine Ball Situps + Jab Cross x 50 each time you sit up with as much speed and force as possible while keeping good form



1900-2000
TKD

First 15 minutes was warm up exercises (Pushups, Kicks, Punches etc... as a formation with everyone in the class)

Mid 30 minutes was kicking drills w/ class

Last 15 minutes was to work on forms

mroutdoorsman

Wake up @ 1000

-Morning Shake
2 scoops whey
1 cup yogurt
1 tbsp flax seeds
1 tbsp black strap molasses
10 oz water

Breakfast food for lunch @ 1200

-Smoked Salmon Omelet
4 Eggs
1/2 Sharp Cheddar
6oz Smoked Salmon
Onions
Green Peppers
Spinach

-Americano - 6 shots of espresso and water

(Not sure what was exactly in the egg mixture at the place but may have been some milk also)

Snack @ 1500

-Smoked Salmon Jerky
-Leftover oven roasted potatoes

Pre-workout Shake @ 1550

-Protein Shake
1 scoop Whey
1 cup Yogurt
1 cup Fat Free Milk
1 Raw Egg
2 tbsp Black Strap Molasses
1 tbsp Clover Honey
4 oz Water

Post Workout Shake @ 1815
-Protein Shake from Gym
Tripleberry (Blackberry, Raspberry, Blueberry)
Blueberries (extra)
Nonfat Yogurt
1 scoop Whey
1 scoop MuscleMeds Carnivore (Beef Protein Isolate, Fruit Punch flavor)
6g L-Glutamine (4 1500mg tablets opened up)
4g BCAA

-Americano - 6 shots of espresso and water

Small Dinner @ 2100

1.5 Broiled Chicken Breasts
3 tbsp Cottage Cheese
Small Baby Spinach Salad

Before Bed Snack @ 2300
3 tbsp Cottage Cheese
Glass of Fat Free Milk (8 oz)

mroutdoorsman

Cardio - 1800-1830

4 stations, 1 minute per station, 30 seconds break between each circuit

Station 1 - Pullups
Station 2 - Box Dips
Station 3 - Rotating Box Jumps
Station 4 - Hops over kick shields (10 shields total)

Muay Thai Drills - 1831-1900

Free Grappling/BJJ - 1901-1930

During the grappling I took a pretty hard take down on my already bruised rib and aggravated the injury even more. It hurts pretty bad now and should prob schedule an appointment with the doctor! This sucks bad because I ended up canceling my strength day and prob wont go to sparring and grappling today just to recover. All this coupled with a cold for the ******* lose!

mroutdoorsman

0930-1045

Warmup Cardio - 0930-0940

Exercise Bike @ Medium Resistance for 10 minutes

Light Resistance Circuit - 0941-1000

1 minute per circuit station, weight used is 5lb dumbbells with a face pace and 23.5lbs on the cable punches

30 seconds rest between circuit

A: Alternating Front Deltoid Shoulder Raises
B: Lateral Shoulder Raises
C: Bent Over Rows
D: Arnold Curls
E: Alternating Front Deltoid Shoulder Raises (This time arms are held out in front and move no more than 5-6 inches)
F: Standing Overhead Tricep Extensions
G: Bosu Ball Sprawls
H: Cable Jabs/Punches (30 seconds per arm)

Light Barbell Circuit 1001-1030

15 reps per exercise, 2 sets total, rest between and after sets is 2 minutes on exercise bike

Weight:
Set 1 - 75lbs
Set 2 - 45lbs

A: Standing Rows
B: Bent Over Rows
C: Romanian Dead Lift
D: Squad + Shoulder Presses
E: Bent Over Underhand Row

Shoulders (Rotator Cuff) and Core - 1031-1045

Shoulder Internal/External Cable Rotations
A. 15 x 17.5lbs (Per Arm)
B. 15 x 17.5lbs (Per Arm)
C. 15 x 17.5lbs (Per Arm)

TRX Abs
A. Suspended Pike x 30
B. Suspended Knee Tucks x 30
C. Front Rollout x 30

Trainer left the gym...

Extra Workout - 1050-1130

Just did heavy bag standup drills during this time using 10oz bag gloves


Since I have a bruised rib I am going to skip martial arts classes this week but do cardio and blast my core in the evenings instead to let my rib recover and not risk aggravating the injury. I will post another log of my core and cardio workout after I am done. Looks like I will be doing cardio 5 days this week!

mroutdoorsman

Hit the cardio pretty hard today!

1230-1300

Treadmill Run
5 minutes @ 5mph > 5 minutes @ 7mph > 5 minutes @ 9mph

2 minute cooldown

Treadmill Hill Climb
15 minute run @ Difficulty 15 of 20 (Incline gradually changed from 5% -> 10% -> 5%)

5 minute cooldown

Core Body Domination + Semi Cardio - 1310-1340

Small core body circuit. Six stations, 1.5 minutes per station (3x per station)

Station A: Decline Bench Medicine Ball Sit-ups (15lb Medicine Ball)

Station B: Standing Explosive Torso Twists (35lb Plate)

Station C: Hanging Leg Raises

Station D: Heavy Bag Sit-ups

Station E: Cable Crunches (50lbs)

Station F: Mountain Climbers

1341-1500

Standup Heavy Bag Drills - Mix of Boxing, Muay Thai, and TKD
All hits with full power and 10oz gloves...

mroutdoorsman

So just got a email from a fight promoter and accepted a fight for July 24th against a 24 year old wrestler.

I have never fought a wrestler so it is time to get training to learn some good defense as most of my game is standup with some BJJ... Any training tips anyone?

mroutdoorsman

1100-1230

Yes I know that is about twice as long as it should of been but after the strength sets we decided to do some muscle endurance/cardio stuff as a small circuit...

1100-1105 - Warmup Cardio on Treadmill @ 6mph

1106-1200 - Heavy Sets

Incline Bench Press

Set 1 - 20 x 45lbs
Set 2 - 8 x 115lbs
Set 3 - Drop Set: 4 x 135lbs -> 5 x 115lbs -> 8 x 95lbs


Hammer Strength Leg Press

Set 1 - 25 x 101lbs
Set 2 - 12 x 381lbs
Set 3 - Drop Set: 6 x 381lbs -> 14 x 291lbs -> 12 x 201lbs


Hammer Strength Seated Dips

Set 1 - 20 x 54lbs
Set 2 - 12 x 189lbs
Set 3 - Drop Set: 8 x 189lbs -> 12 x 149lbs -> 5 x 99lbs


Partial Dead Lifts

Set 1 - 20 x 45lbs
Set 2 - 6 x 235lbs
Set 3 - Drop Set 5 x 235lbs -> 6 x 185lbs -> 6 x 135lbs


1201-1230 - Small Endurance Circuit (2 sets)

Station 1 - Plyometric Clap Pushups w/ Perfect Pushup x 12

Station 2 - Power Clean -> Military Press -> Front Squat @ 45lbs w/ reverse grip x 12

Station 3 - Decline Bench Situps + Pullup to Bar x 20

Station 4 - Bench Dips x 20 w/ 25lbs plate on lap (2nd set was a drop set with 2 x 25lbs plates and did 15 -> 15 -> 13 [To Failure]

The next 3 weeks leading up to the fight we are going to hit it super hard and push myself beyond my limits and then ease off for a week and take a light week of rest pre-fight. My cornerman/cutman is going to be my strength trainer which has some fight experience and is a good friend of mine. Really looking forward to it!

Also until my rib heals enough to train in grappling again I am just going to hit the heavy bag hard and do muay thai and boxing drills to refine my stand-up some more. I am hoping my rib feels good enough this next week to get back to the martial arts and mma classes.

mroutdoorsman

Forgot to add for 6/18 I went back to the gym at 1700-1830 and did some work on the heavy bag. I am also the next few weeks going to add Sat into my training just for more bag work and some shadow boxing/sparring to prep for my upcomming fight. Also this Monday i am returning martial arts as my rib is feeling better.

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