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KenShamrock
03-27-2002, 04:09 PM
My new High endurence training with weight training system is at the bottom.

KenShamrock
03-27-2002, 09:14 PM
Day 2 is my ENDURENCE drills

skip rope 4 rounds of 4 minute periods.
30sec rest
110 hill climbers
30sec rest
ROPE DRILLS....forward and back, then side to side
50sec rest
150 free squats
30 sec rest
2 minutes straight on heavy bag
50sec rest
30 leap frogs

dill all of them today, next endurence day going for 200 squats and 150 hill climbers.

almost passed out at end but otherwise felt good

KenShamrock
04-02-2002, 07:29 PM
Day3
Posting a photo. Posting new photo in 2 months.

KenShamrock
04-02-2002, 07:31 PM
Nother

heathj
04-02-2002, 07:37 PM
Lookin' good man. Keep it up.

KenShamrock
04-02-2002, 07:38 PM
THanx Bro

ericg
04-02-2002, 07:58 PM
Whats the enduance for?

What are your goals?

nice cuts btw

KenShamrock
04-02-2002, 08:36 PM
The reason im doing the endurence drills is because ken told me to do them. Im training to be a submission fighter.

They told me i need amazing endurence. I also want to increase my lean muscle mass slowly but steady.

ericg
04-03-2002, 06:58 AM
Cool man !!

SO what does your diet look like?

What kind of numbers are you eating?

Will you be posting your diet, would be nice to keep tabs on that, even if it isnt strict.

KenShamrock
04-03-2002, 09:35 AM
My old diet is at the top, but i got this new diet im trying out at the start of the week, Ill post it as soon as i get it ok.

KenShamrock
04-17-2002, 10:19 AM
So far my training. utilized the whole day.


MONDAY------
9am Run 5 miles
12:30 Plyometric training
1:30 Flex training (for flexability)
6:00pm--Chest, triceps,Delts

TUESDAY-------
10am Boxing
12:30 Abs
5:30 Endurence DRILLS.

WEDNESDAY------

KenShamrock
04-17-2002, 10:43 AM
MONDAY------
9am Run 5 miles
12:30 Plyometric training
6:00pm--Chest, triceps,Delts

TUESDAY-------
10am Boxing
12:30 Abs
3:00 Flex Training ( for flexability)
5:30 Endurence DRILLS.

WEDNESDAY----
9am Run 5 miles
12:00 Plyometric Training
6:00 Weight training. --LEGS

THRUSDAY-----
10am Boxing and kick boxing
1:00pm Flex training
5:30 Endurence Training

FRIDAY-----
Morning Jog--Not 5 miles
12:30 Plyometric Training--With abs
5:00 Weight train---Back, Lower back, Biceps

SATURDAY----
SEMI rest day.
5pm Endurence Drills

SUNDAY---COMPLETE REST

Have not figured hout my diet yet.

KenShamrock
04-17-2002, 03:54 PM
Like i said i have 2 months to figure out a perfect diet for my new training starting in 2 months. Any suggestions on a ratio, anything would help guys.

Thanx

KenShamrock
05-14-2002, 11:40 AM
Current diet.


7am--6 egg whites, Bowl of oatmeal and Flax oil
9am--1 can of tuna with salad and veggie.
10:45--Protein bar
12:30--2 cans of tuna with cottage cheese and flax oil
3:00--3 peices of chicken with cottage cheese and bowl of veggies
preworkout--40grams Protein, 80 grams carbs 600cal. SHake with Dextrose
Post workout--40g WHEY, 60carbs, 500cal. Shake/Dextrose
Dinner--8oz steak with veggies
snack--cheese string
before bed.. Nlarge2 shake.

kAiXuan
05-18-2002, 02:56 PM
you said you want to be a submission fighter, but in your routine all i see is boxing/kickboxing?