WS4SB III for MMA Size / Strength

[Reala]

MONDAY - Max-Effort Upper Body

10 Minute Ski Machine as Warm Up - 100 Calories running at 150bpm-170bpm

Focus
Ramp up to max 3-5 x Barbell Bench Press
5 x 40kg, 5 x 50kg, 5 x 50kg, 5 x 55kg, 5 x 60kg, 2.5 x 65kg, 3 x 63kg
2 Minutes Rest

Supplimentary
Flat DB Bench Press
15 x 12kg, 12 x 14kg
3-4 Minutes Rest

Superset Pull / Delts
Seated Cable Row
10 x 12kg, 10 x 10kg, 10 x 10kg, 10 x 10kg, (did additional set of 8kg)
Rear Delt Flyes
10 x 40kg, 10 x 45kg, 10 x 50kg, 10 x Standing 40kg
2 Minutes Rest

Traps
DB shrugs
12 x 20kg, 12 x 20kg, 10 x 20kg, 12 x 20kg, (did additional set of 10 x 18kg)
90 Seconds Rest

Elbow Flexor
Barbell curls
12 x 30kg, 12 x 30kg, 12 x 30kg, 12 x 30kg
90 Seconds Rest

Upper Back
3 x 10 Lat Pull Down @ 40kg
90 Seconds Rest



MONDAY - Mixed Martial Arts with Alex Owen

Warm Up
10 Minutes Elbows / Kicks on Heavy Bags
3 Sets of Ikki Shuffle Ladder Drills with Double Sprints and Rolls
4 Sets of Both In, Both Out Ladder Drills with Double Sprints and Rolls
5 Sets of Both In Ladder Drills with Double Sprints and Rolls

Submissions
Arm Bar Drills - Push up explosively, slide off out to the side and lock on the arm bar.
Arm Lock Drills - Roll off and as opponent goes to push you off lock the arm.
Arm Trap Following failed Arm Bar - As you go for arm bar you miss it, trap their arm and lock a bicep crush with your legs. This is also a good G&P position.

Take Down Drills
As Opponent Leg Kicks instantly take down
As Opponent Leg Kicks and Steps back, take down
As Opponent Jabs, Duck Under and take down

Sparring
5 x Long BJJ Rounds (4-5 Minutes each)
2 x Long Semi-Pro Rounds (4-5 Minutes each)

[Reala]

Monday Diet

08:00am - Rice Krispies Nutrigrain - 90cal
09:00am - Large Raison & Cinamen Bagel (Wholemeal) - 250cal
11:00am - Soy Protein Crisps & Orange - 150cal
14:00pm - Can of Tuna in Wholemeal Roll - 350cal
15:00pm - 75g Prunes - 100cal
16:00am - Large Raison & Cinamen Bagel (Wholemeal) - 250cal
16:30am - TRAINING until 18:00pm
18:00am - Protein Flapjack - 285cal
18:30pm - MMA Training until 20:15pm
20:00pm - Protein Flapjack - 285cal
22:00pm - Chicken Breast with Mixed Vegetables - 350cal
00:00pm - Chicken Breast - 150cal

Total Number of Calories: 2160

[slashkills]

Wow, impressive stuff. How long have you been training both mma and weightlifting?

[Reala]

This is my first programmed weight lifting routine :) However I've done a lot of weights for my training in forms of circuits... mainly kettlebells, pull ups, etc.

I have been doing MMA / Muaythai for about 3 or 4 years now, I'm a semi-professional title holder in the UK at Bantamweight but even at 63kg weight class I have come in way under before so trying to add a bit of mass and generally look healthier.

[Reala]

Tuesday - Dynamic-Effort Lower Body

10 Minute Ski Machine as Warm Up - 100 Calories running at 150bpm-170bpm

Jump training
7 x 3 Broad Jumps
2 x 2 Broad Jumps
3 x 1 Broad Jumps (10kg weighted Vest)

Unilateral exercise (w/ added ROM)
3 x 10 Added ROM Bulgarian Split Squats (Added Bench / 16kg)
Did both sides (so 6 sets total)

Hip extension exercise
3 x 8 Romanian deadlifts (70kg)

Weighted Abdominals
4 x 12 Plate Side Bends (25kg plate) - Did both sides (so 8 sets total)


Tuesday - MMA Training

Circuit - 3 x 5 Minutes with 1 minute Rest
1st Min - Takedowns (Shoot and Lift Opponent)
2nd Min - Sprawls (Alternate with Opponent)
3rd Min - Heavy Bag Punches
4th Min - Pumelling with Opponent
5th Min - Ground and Pound Bag

Sparring
7 x 3 Minutes BJJ Sparring (Alex, Ben, Dale, Matt, James, Alex, Mark)
2 x 4 Minutes MMA Sparring (Alex, Ben)

[Reala]

Tuesday Diet

08:00am - Rice Krispies Nutrigrain - 90cal
09:00am - Large Raison & Cinamen Bagel (Wholemeal) - 250cal
11:00am - 70g Chicken - 90cal
14:00pm - Can of Tuna in Wholemeal Roll - 350cal
15:00pm - 75g Prunes - 100cal
16:00pm - Large Raison & Cinamen Bagel (Wholemeal) - 250cal
16:13pm - TRAINING until 17:30pm
17:30pm - Protein Flapjack - 285cal
18:30pm - MMA Training until 19:15pm
22:00pm - Chicken Breast and 2 Fish Fingers with Mixed Vegetables - 450cal

Total Number of Calories: 1856

[Reala]

Soreness
* Upperback feeling very sore from the combination of wrestling and DL's / Bulgarian Squats / Lat Pull Downs / Seated Rows I presume...
* Core not too bad but feeling it a little in the upper abs and obliques.
* Arms feel fine, not done too much with them I guess.
* Legs don't feel too bad, the Bulgarian Squats were tougher than I thought though. Wrestling / Jumps didn't affect them too bad I guess.

Aims
* Bench Press my aim long term is 1.5bw (which is about 90kg-100kg) however short-term I'm just aiming to ramp up to 70kg.
* Going to upload a picture of my jumping later. I have never had very powerful legs but I'm going to set an aim of jumping 2 squares + 2 ladder rungs, I think that's a pretty reasonable but difficult goal. Currently I jump 2 Squares + 1.2 ladder rungs.

Here is a picture of the ladder I am attempting to jump. Basically I stand at the edge of one of the black squares and aim to clear both black squares + the two rungs. However I can't do it yet, I'm averaging about 2 squares, a rung and a little bit. But it was my first time trying and it's all about progression. I'll keep doing it for 4 weeks and see how much progress I make before switching exercises for a few weeks.

http://photos-h.ak.fbcdn.net/hphotos-ak-snc3/hs222.snc3/20955_234879779374_766789374_2939819_7119172_n.jpg

[Reala]

Wednesday Diet

08:00am - Rice Krispies Nutrigrain - 90cal
08:30am - Whey Protein Shake - 110 Calories
09:00am - Large Raison & Cinamen Bagel (Wholemeal) - 250cal
11:00am - 70g Chicken - 90cal
14:00pm - Can of Tuna in Wholemeal Roll - 350cal
14:30pm - Soya Bean Bites - 110cal
18:00pm - Chicken Breast and 2 Fish Fingers with Mixed Vegetables - 450cal
22:00pm - Can of Tuna - 110 Calories

Total Number of Calories: 1660

[Reala]

Thursday Diet

08:00am - Rice Krispies Nutrigrain - 90cal
08:30am - Whey Protein Shake - 110 Calories
09:00am - Large Raison & Cinamen Bagel (Wholemeal) - 250cal
11:00am - 70g Chicken - 90cal
14:00pm - Can of Tuna in Wholemeal Roll - 350cal
14:30pm - Rice Cakes - 110cal
18:00pm - Protein Flapjack - 280 Calories
20:30pm - Chicken Breast and 2 Fish Fingers with Mixed Vegetables - 450cal
22:00pm - Can of Tuna - 110 Calories

Total Number of Calories: 1940

[Reala]

THURSDAY - Repetition Upper Body


10 Minute Ski Machine as Warm Up - 100 Calories running at 150bpm-170bpm

Repetition Exercise
DB bench press
15 x 16kg,15 x 16kg, 15 x 18kg, 12 x 18kg
90 Seconds Rest

Vertical pulling / Rear delt superset
4 x 10 Lat Pulldowns / 4 x 10 Rear Delt Flyes
40kg Lat Pulldowns & 8kg Delt Flyes
90 Seconds Rest

Medial delts
4 x 10-12 DB Lateral Raises
8kg Dumbells
90 Seconds Rest

Traps / Arms superset
4 x 10 DB shrugs / Barbell curls
20kg DB's for Shrugs & 10 x Bar+25kg, 10 x Bar+20kg, 10 x Bar+20kg, 10 x Bar+20kg
90 Seconds Rest

[Reala]

Diet Research...

Apparently to build muscle I should be eating:

Between 130grams and 170grams of protein per a day.
This should be split across 6 meals with 24-29 grams in each.

Currently am eating from lean protein sources:
Protein Shake Morning - 25grams
Chicken Snack - 20grams
Tuna Lunch - 15grams
Protein Shake Training - 25grams
Tuna Bed - 15grams
Chicken - 20grams
Total: 120grams(ish)

So need to add a little bit more... hmmm.

[Reala]

FRIDAY -Max Lower Body

MAX-EFFORT LIFT
Ramp up to max 3-5 reps of Box Squats
5x50kg, 5x50kg, 5x70kg, 5x70kg, (No spot so switch to smith machine) 3x90kg, 2x90kg, 1x100kg

UNILATERAL MOVEMENT
3 x 10-12 Step Up (each leg)
First set with 16kg Dumbbells, second and third with barbell + 20kg plates.

HAMSTRING / POSTERIOR CHAIN MOVEMENT
Romanian Deadlifts
3 x 8 @ 80kg

MAX-EFFORT LIFT
Hack Squat Machine
5x180kg, 5x180kg, 5x180kg, 2x190kg, 1x200kg, (No spot so switch to smith machine) 3x90kg, 2x90kg, 1x100kg

FRIDAY - Thai Boxing

4 x 4 Minute Rounds on the Heavy Bag

Knee Circuit, split with 30 seconds rest (all constant, explosive and powerful)
200 Knees
100 Knees
50 Knees
25 Knees

[Reala]

Saturday - MMA Training

3 x Rope Circuit
10 x Lateral Jump Over Rope (Over and back count as 1 jump)
10 x Verticle Jump Over Rope (Over and back count as 1 jump)
10 x Jump Over Rope, Sprawl, Crawl under

3 x 5 Minute Rounds Circuit
1st Min - Pad Work (constant)
2nd Min - Pummelling
3rd Min - Leg Kick - Burpee
4th Min - Shoot then pick up
5th Min - Pad Work with Sprawls

2 x 4 Minutes Sparring
Alex
Dale

[NickAus]

More rest between sets, less overall volume and heavier weights will be best.

Use the Thai Boxing/MMA for your conditioning and weights to get you strong.

Just my 2 cents.

[NickAus]

I would also drop the side raises, you are already asking a lot of your shoulders.

[Reala]

MONDAY - Max-Effort Upper Body

10 Minute Ski Machine as Warm Up - 100 Calories running at 150bpm-170bpm

Focus
Ramp up to max 3-5 x Barbell Bench Press
10 x 40kg, 10 x 50kg, 5 x 60kg, 5 x 65kg, 5 x 60kg, 1.5 x 65kg
2 Minutes Rest

Supplimentary
Flat DB Bench Press
15 x 16kg, 13 x 18kg
3-4 Minutes Rest

Superset Pull / Delts
Rear Delt Flyes
10 x 8kg, 10 x 8kg, 10 x 8kg, 10 x 8
Seated Cable Row
10 x 45kg, 10 x 50kg, 12 x 40kg, 10 x 45kg
2 Minutes Rest

Traps
DB shrugs
12 x 20kg, 12 x 20kg, 15 x 20kg, 15 x 20kg
90 Seconds Rest

Elbow Flexor
Barbell curls
10 x 30kg, 10 x 35kg, 10 x 30kg, 10 x 30kg
90 Seconds Rest

Upper Back
Lat Pull Down
12 x 40kg, 10 x 45kg, 10 x 45kg, 8 x 50kg
90 Seconds Rest

[Reala]

Tuesday - Dynamic-Effort Lower Body

10 Minute Ski Machine as Warm Up - 100 Calories running at 150bpm-170bpm

Jump training
7 x 3 Broad Jumps
3 x 2 Broad Jumps (5kg Plate)
3 x 1 Broad Jumps (2x5kg Dumbbells)

Unilateral exercise (w/ added ROM)
Added ROM Bulgarian Split Squats (Added Bench for first two sets)
3 Sets Total; 8 x 14kg, 10 x 16kg, 8 x 14kg
Did both sides (so 6 sets total)

Hip extension exercise
Romanian deadlifts
12 x 70kg, 10 x 80kg, 9 x 90kg, 3 x 90kg

Weighted Abdominals
4 x 15 Plate Side Bends (20kg plate) - Did both sides (so 8 sets total)



Legs felt very sore when doing the Bulgarians... too much jump training before them I believe :(

[Reala]

Wednesday - Active Recovery

10 Minute Ski Machine - 120 Calories running at 160bpm-170bpm

[Reala]

THURSDAY - Repetition Upper Body

10 Minute Ski Machine as Warm Up - 120 Calories running at 160bpm-170bpm - Distance of 1KM

Repetition Exercise
DB bench press
21 x 16kg,16 x 16kg, 12 x 16kg
90 Seconds Rest

Vertical pulling / Rear delt superset
4 x 12, 12, 10, 8 Lat Pulldowns / 4 x 12, 10, 10, 8 Rear Delt Flyes
45kg Lat Pulldowns & 8kg Delt Flyes
90 Seconds Rest

Medial delts
4 x 11.5, 10, 8.5, 8 DB Lateral Raises
8kg Dumbells
90 Seconds Rest

Traps / Arms superset
3 x 12, 12, 12, 15 DB shrugs / 12, 12, 12, 13 Barbell curls
20kg DB's for Shrugs & 10 x Bar+20kg
90 Seconds Rest

Bench Press
3 x Max of 40kg Bench Press
25, 15, 10
90 Seconds Rest

[Reala]

Few recent pictures:

http://photos-e.ak.fbcdn.net/hphotos-ak-snc3/hs202.snc3/20955_249950504374_766789374_2998649_5964212_n.jpg

http://photos-h.ak.fbcdn.net/hphotos-ak-snc3/hs222.snc3/20955_246584199374_766789374_2988541_2601386_n.jpg

http://photos-f.ak.fbcdn.net/hphotos-ak-snc3/hs222.snc3/20955_246584204374_766789374_2988542_2389681_n.jpg

[Reala]

FRIDAY -Max Lower Body

MAX-EFFORT LIFT
Ramp up to max 3-5 reps of Smith Machine Squats - I know it's gay but there's no spot or box in the gym.
8x60kg, 8x60kg, 6x70kg, 5x90kg, 5x100kg, 5x110kg, 5x120kg, 5x130kg, 5x130kg
(Had to take a long pause between last couple reps!!!)

UNILATERAL MOVEMENT
3 x 12 Step Up (each leg)
First set with 30kg barbell, second and third set with 35kg barbell
(Technique was MUCH better than last week, feels stronger already.)

HAMSTRING / POSTERIOR CHAIN MOVEMENT
Romanian Deadlifts
4 x 10 @ 80kg
(Had to pause after 6 on the last set... More my hands than my back)

Weighted Abdominals
4 x 15, 15, 10, 10 Plate Side Bends (20kg, 20kg, 25kg, 25kg plate) - Did both sides (so 8 sets total)

MAX-EFFORT LIFT
Bench Press @ 75% Max
4 x 10, 10, 8, 8 @ 50kg

[Reala]

General Diet

07:00am - 2 Handfuls of cereal - (90 Calories) with Half a Can of Tuna (80 Calories)
Protein Serving

09:00am - Large Raison & Cinamen Bagel (Wholemeal) - (250 Calories) OR 50g of Porridge (250 Calories)

11:00am - 100g Chicken & piece of fruit - (150 Calories)
Protein Serving

14:00pm - Can of Tuna in Wholemeal Roll - (350 Calories)
Protein Serving

15:00pm - 75g Prunes or something equally sugary - (about 100 Calories)

16:30pm - TRAINING

18:00pm - Whey Protein & something sugary such as cereal bar (bout 250 Calories)
Protein Serving

20:00pm - Chicken Breast with Mixed Vegetables - (350 Calories)
Protein Serving

22:00pm - Chicken Breast - (150 Calories)
Protein Serving

Total of about 1800 calories (When you add in milk from tea, coffee, etc probably closer to 2000).

[Reala]

MONDAY - Max-Effort Upper Body

10 Minute Ski Machine as Warm Up - 100 Calories running at 150bpm-170bpm

Focus
Ramp up to max 3-5 x Barbell Bench Press
8 x 40kg, 8 x 50kg, 6 x 60kg, 5 x 62.5kg, 3 x 65kg, 3 x 62.5kg
2 Minutes Rest

Supplimentary
Flat DB Bench Press
17 x 16kg, 14 x 18kg, 11x18kg
3-4 Minutes Rest

Superset Pull / Delts
Rear Delt Flyes
12 x 8kg, 12 x 8kg, 10 x 8kg, 10 x 8
Seated Cable Row
12 x 50kg, 12 x 50kg, 12 x 50kg, 12 x 50kg
2 Minutes Rest

Traps
DB shrugs
17 x 20kg, 15 x 20kg, 15 x 20kg, 15 x 20kg
90 Seconds Rest

Elbow Flexor
Barbell curls
12 x 35kg, 12 x 35kg, 12 x 30kg, 12 x 30kg
90 Seconds Rest

Upper Back
Lat Pull Down
12 x 45kg, 12 x 45kg, 10 x 45kg, 8 x 50kg
90 Seconds Rest



MONDAY - Mixed Martial Arts with Alex Owen

Warm Up
2 x 3 Minutes jogging
2 x 3 Minutes Shadow Boxing
2 x 3 Minutes Bag Work

3 x 5 Minute Rounds Circuit
1st Min - Pummelling
2nd Min - BJJ/Ground Sparring
3rd Min - Leg Kick - Burpee
4th Min - Shoot then Pick Up
5th Min - Ground & Pound Bag

Sparring
4 Mins - 2 Minutes Wrestling / 2 Minutes Ground
4 Mins - 2 Minutes Wrestling / 2 Minutes Ground
3 Mins - Wrestling (George)
3 Mins - Wrestling (Adam)
3 Mins - Wrestling (Alex)
3 Mins - Wrestling (Dale)
3 Mins - Wrestling (James)
3 Mins - Wrestling (Josh)

Wrestling
Takedown 1 - Overhook opponents lead arm, control rear arm by grabbing wrist. Use your head in the side of their head to control them, rotate and whizzer them, gain side control.
Takedown 2 - Same as above but grab the lead leg and pull it into your chest, spin slightly out and pull opponent down with you.
Most important principle is that you want to get underneath your opponent. Whilst on top you are sprawled out and easy to takedown.

BJJ Techniques
Triangles - Overhook one arm, control the wrist of another, get shin under the arm, use a lazy leg on one side, other side kick side of the ear and go for submission.

BJJ Sparring
3 Mins - Josh
3 Mins - Dale
3 Mins - Alex
3 Mins - Alex

[Reala]

Tuesday - Dynamic-Effort Lower Body

Jump training
5 x 3 Broad Jumps
3 x 2 Broad Jumps (1 x 5kg Grip Plate)
3 x 1 Broad Jumps (2 x 5kg Dumbbells)

Unilateral exercise (w/ added ROM)
Added ROM Reverse Lunges (Added Bench)
3 Sets Total; 10 x 14kg
Did both sides (so 6 sets total)

Hip extension exercise
Romanian Deadlifts
12 x 80kg, 10 x 90kg, 10 x 90kg, 3 x 100kg

Weighted Abdominals
4 x 15 Plate Side Bends (25kg Dumbbell) - Did both sides (so 8 sets total)

[Reala]

WEDNESDAY - Repetition Upper Body

Repetition Exercise
DB bench press
25 x 16kg, 17 x 16kg, 14 x 16kg
90 Seconds Rest

Vertical pulling / Rear delt superset
4 x 12, 12, 12, 12 Lat Pulldowns / 4 x 12, 12, 12, 12 Rear Delt Flyes
45kg Lat Pulldowns & 8kg Delt Flyes
90 Seconds Rest

Medial delts
4 x 13, 13, 10, 10 DB Lateral Raises
8kg Dumbells
90 Seconds Rest

Traps / Arms superset
3 x 15, 15, 13, 15 DB shrugs / 13, 13, 12, 13 Barbell curls
22kg DB's for Shrugs & 10 x Bar+20kg
90 Seconds Rest

Bench Press
3 x Max of 40kg Bench Press
27, 15, 13
90 Seconds Rest

Weighted Abdominals
4 x 15 Plate Side Bends (20kg Plate) - Did both sides (so 8 sets total)
Pinch Gripped Plate for grip training

Wednesday - Mixed Martial Arts with Alex Owen

3 x 5 Minute Rounds Circuit (35 seconds rest)
1st Min - Heavy Bag
2nd Min - Pick Up & Sprawl
3rd Min - Ground & Pound Bag
4th Min - Sprints
5th Min - Pick Ups followed by Sprawl

Sparring - 3 times through
4 Mins - Spar Dale
4 Mins - Spar Alex
1 Mins - Light Stepper
3 Mins - Level 10 Stepper (DIFFICULT)

1 MINUTE REST

4 Mins - Spar Dale
4 Mins - Spar Alex
1 Mins - Light Stepper
3 Mins - Level 10 Stepper (DIFFICULT)

1 MINUTE REST

4 Mins - Spar Dale
4 Mins - Spar Alex
1 Mins - Light Stepper
3 Mins - Level 10 Stepper (DIFFICULT)

1 MINUTE REST

4 Mins - Spar Dale
4 Mins - Spar Alex

[Reala]

THURSDAY - Repetition Upper Body

3 x 3 - Bench Press (60kg)
3 x 12 - Shoulder Press
3 x 12 - Chest Press
3 x 12 - Bicep Curl
3 x 12 - Triceps Push Down
3 x 10 - Weighted Crunch

[Reala]

FRIDAY -Max Lower Body

MAX-EFFORT LIFT
Ramp up to max 5 reps of Smith Machine Squats
I know it's gay but there's no spot or box in the gym. Currently on 3rd pin down (just above belly button height)
Warm Up:5x80kg, 5x80kg, 5x100kg, 5x120kg,
Working: 5x140kg, 5x140kg, 5x140kg, 5x140kg, 5x140kg

UNILATERAL MOVEMENT
3 x 10, 10, 10 Step Up (each leg)
With 40kg barbell
(Technique was MUCH better than last week, last 2 reps very shaky.)

HAMSTRING / POSTERIOR CHAIN MOVEMENT
Romanian Deadlifts
10 x 92.5kg, 10 x 92.5kg, 10 x 87.5kg, 10 x 82.5kg
(Had to regrip after 8 on a couple times... More my hands than my back)

Weighted Abdominals
4 x 15, 15, 15, 15 Plate Side Bends
28kg Dumbbells - Did both sides (so 8 sets total)

MAX-EFFORT LIFT
Lat Pull Down
4 x 10, 10, 8, 8 @ 50kg, 50kg, 55kg, 55kg

MAX-EFFORT LIFT
Bicep Curls on EZ Bar
4 x 10, 10, 10, 10 @ 40kg

[Reala]

MONDAY - Max-Effort Upper Body

Focus
Ramp up to max 3-5 x Barbell Bench Press
8 x 50kg, 6 x 60kg, 6 x 60kg, 6 x 60kg, 4 x 62.5kg, 4 x 62.5kg, 4 x 62.5kg, 3 x 65kg, 3 x 65kg
2 Minutes Rest

Supplementary
Flat DB Bench Press
15 x 20kg, 10 x 20kg, 9 x 20kg
2 Minutes Rest (should have been 3-4 minutes)

Superset Pull / Delts
Seated Cable Row
10 x 55kg, 10 x 55kg, 10 x 55kg, 10 x 55kg
Rear Delt Flyes
10 x 12kg, 10 x 12kg, 10 x 10kg, 10 x 10kg
2 Minutes Rest

Traps
DB shrugs
15 x 28kg, 15 x 26kg, 15 x 25kg, 15 x 25kg
90 Seconds Rest

Elbow Flexor
Barbell curls
12 x 32.5kg, 12 x 35kg, 11 x 35kg, 7 x 35kg
90 Seconds Rest

Upper Back
4 x 10 Lat Pull Down @ 50kg, 55kg, 50kg, 50kg
90 Seconds Rest


MONDAY - Mixed Martial Arts with Alex Owen

Two Hour Technique / Sparring Session
10 Minutes Jogging
Submission Drills
Take Down Drills
Stand Up Drills
4 x 3 Minutes Sparring

[Reala]

Typical Diet this Week

Breakfast
Porridge Mixed with Strawberry Whey Protein - Calories: 310, Protein: 40g, Carb: 28g, Sugars: 0.24g, Fat: 3.5g
Total: Calories: 310, Protein: 40g, Carb: 28g, Sugars: 0.24g, Fat: 3.5g

Snack
Chicken - Calories: 97, Protein: 16.4g Carb: 3.8g, Fat: 1.8g
Orange - Calories: 40, Protein: 0.5g, Carb: 8g, Fat: 0.2
Nectarine - Calories: 36, Protein: 0.5g, Carb: 7.5g, Fat: 0.2
Total: Calories: 173, Protein: 17.4g, Carb: 19.3g, Fat: 2.2g

Lunch
Whole Meal Roll x 2 - Calories: 155, Protein: 6.8, Carb: 25.9. Fat: 2.7 (each)
Can of Tuna - Calories: 113, Protein: 27g, Carb: 0g, Fat: 0.5g
Total - Calories: 423, Protein: 40.6g, Carb: 51.8g, Fat: 5.9g

Before Training
1/2 Energy Bar: Calories: 130, Protein: 1.8g, Carb: 25g, Fat: 3g
Total - Calories: 130, Protein: 1.8g, Carb: 25g, Fat: 3g

Post Training
Protein Shake: Calories: 175, Protein: 35g, Carb: 2g, Fat: 1.5g
1/2 Energy Bar: Calories: 130, Protein: 1.8g, Carb: 25g, Fat: 3g
Total - Calories: 305, Protein: 36.8g, Carb: 27g, Fat: 4.5g

Dinner
Chicken & Vegetables with small amount of Pasta - Calories: 325, Protein: 31g, Carb: 39g, Sugar:13g, Fat: 5.2g
Total: Calories: 325, Protein: 31g, Carb: 39g, Sugar:13g, Fat: 5.2g

Before Bed
Protein Shake - Calories: 90, Protein: 18g, Carb: 1g, Fat: 0.7g
Total - Calories: 90, Protein: 18g, Carb: 1g, Fat: 0.7g

Total for the day
Calories: 1756
Protein: 185.6
Carb: 190.1
Fat: 25.1

[Reala]

Tuesday - Dynamic-Effort Lower Body

Jump training
5 x 3 Broad Jumps
3 x 2 Broad Jumps (1 x 5kg Grip Plate)
3 x 1 Broad Jumps (2 x 5kg Dumbbells)

Unilateral exercise (w/ added ROM)
Added ROM Reverse Lunges (Added Bench)
3 Sets Total; 10 x 16kg. 10 x 14kg, 10 x 14kg
Did both sides (so 6 sets total)

Hip extension exercise
Romanian Deadlifts
12 x 82.5kg, 10 x 92.5kg, 9 x 92.5kg, 4 x 100kg, 2 x 100kg, 12 x 80kg

Weighted Abdominals
4 x 13 Plate Side Bends (28kg Dumbbell) - Did both sides (so 8 sets total)

Tuesday - MMA With Alex Owen

Sparred pretty much 45 minutes straight BJJ / Grappling type stuff with Alex. Focusing on keeping base.

[Reala]

Working out Calories, Grams of Protein, Carbs, Fats, etc....

Very Basic Formula
30 to 35 kcal/kg/day for those involved in light to moderate activity 3-5 x a week
30 x 68 = and 35 x 38
Between 2040 and 2380



1/ Harris-Benedict formula
For MEN: BMR = 66 + [13.7 x weight (kg)] + [5 x height (cm)] - [6.76 x age (years)]
66 + 931.6 + 890 - 148.72 = 1738.88
1.5-1.6 = Moderately Active (Moderate exercise or sports 3-5 days a week)
Between 2608.32 and 2782.208

-----------------

2/Mifflin-St Jeor
For MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5
[9.99 x 68 ]+ [6.25 x 178] - [4.92 x 22] + 5
679.232 + 1112.5 - 108.24 + 5 = 1683.492

1.5-1.6 = Moderately Active (Moderate exercise or sports 3-5 days a week)
Between 2525.238 and 2693.5872

-----------------

3/Katch-McArdle
LBM = [total weight (kg) x (100 - bodyfat %)]/100
68kg x 92 / 100 = 1351.296

BMR = 370 + (21.6 x LBM)
1721.296

1.5-1.6 = Moderately Active (Moderate exercise or sports 3-5 days a week)
Between 2582 and 2754

Macronutrient Needs
Protein = 149.6 (BW in ibs) * 1.5 (224.2 grams) to 2 (299.8 grams)
Fat = 149.6 (BW in ibs) * 0.35 (52.36 grams) to 0.5 (74.8 grams)
Carbs = 2582 (Total calories) - [protein grams as above x 4] - [fat grams as above x 9]
2582 - 1199.2 - 471.24 = 911.56 Calories (227.89 grams)

Conclusion using highest protein, lowest fat and resulting carbs
2582 Calories
299.8 Protein
227.89 Carbs
52.36 Fats

[Reala]

WEDNESDAY - Repetition Upper Body

Repetition Exercise
DB bench press
29 x 18kg, 19/20 x 18kg, 13 x 18kg
2 Minutes Seconds Rest

Vertical pulling / Rear delt superset
4 x 10, 10, 10, 9 Lat Pulldowns / 4 x 10, 10, 10, 10 Rear Delt Flyes
50kg Lat Pulldowns & 10kg Delt Flyes
90 Seconds Rest

Medial delts
4 x 12, 11, 10, 9 DB Lateral Raises
8kg Dumbells
90 Seconds Rest

Traps / Arms superset
3 x 15, 15, 15, 15 DB shrugs / 12, 12, 12, 12 Barbell curls
25kg DB's for Shrugs & 10 x Bent Bar+25kg
90 Seconds Rest

Bench Press
3 x Max of 40kg Bench Press
29, 18, 14
90 Seconds Rest

Wednesday - Mixed Martial Arts with Alex Owen

10 Minute Jogging with various Jumps thrown in

30 Minutes Straight Sparring Alex
I was put unconscious or would have been longer, lol!!!!

3 x 5 Minute Rounds Circuit (35 seconds rest)
1st Min - Heavy Bag
2nd Min - Single Leg Take Downs
3rd Min - Leg Kicks & Sprawl
4th Min - 10kg Medicine Ball Slams
5th Min - Pummeling

Sparring - 3 times through
4 Mins - Spar George
4 Mins - Spar Alex
4 Mins - Light Dale
4 Mins - Spar George
4 Mins - Spar Alex

Ground & Pound Drills
1 Minute - Landing Shots from Mount
1 Minute - Defending Shots from within Mount

1 Minute - Landing Shots from Mount
1 Minute - Defending Shots from within Mount (Trying to roll out or tie up)

1 Minute - Landing Shots from Mount (Using Small Set Ups)
1 Minute - Defending Shots from within Mount (Grabbing Biceps)

1 Minute - Landing Shots from Mount
1 Minute - Defending Shots from within Mount

Technique Work
Did about an hour worth of slow and technical technique including:
Knee in hole of chest to Sweep
Gracie Flip (Put feet on hips, pull arms forward and throw overhead)
Arm/Chest Pull from Side Control (Nasty Choke)

[Reala]

FRIDAY -Max Lower Body

MAX-EFFORT LIFT
Ramp up to max 3-5 reps of Smith Machine Squats - I know it's gay but there's no spot or box in the gym.
Warm Up: 5x80kg, 5x80kg, 5x100kg, 5x120kg,
Working: 5x140kg, 5x140kg, 5x140kg, 5x140kg, 5x140kg

UNILATERAL MOVEMENT
3 x 10, 10, 10 Step Up (each leg)
40kg barbell
(Technique was MUCH better than last week, shaky legs last few reps)

HAMSTRING / POSTERIOR CHAIN MOVEMENT
Romanian Deadlifts
10 x 92.5kg, 10 x 92.5kg, 10 x 87.5kg, 10 x 82.5kg
(Had to pause after 6 on the last set... More my hands than my back)

Weighted Abdominals
4 x 15 Dumbbell Side Bends (28kg Dumbbell)
Did both sides (so 8 sets total)

MAX-EFFORT LIFT
Lat Pull Down
4 x 10, 10, 10, 8 @ 50kg

MAX-EFFORT LIFT
Bent Bar Barbell Curls
4 x 10 @ 40kg

[slashkills]

Lookin good in here! Do you have a fight comming up? Do you not feel like you making good gains on this routine?

couple things ive noticed are on your RE day before you did 3x3. I would stick to more 6+ reps for sets of 3+. you also called lat pulldowns a ME movement. They should be pretty heavy for sets of 10ish but ME generally means a heavy 1, 3, or 5rm on the first movement of the workout.

RE bench never did much for me while i was on westside. I would stick with the DE days for both upper and lower body. I think that may also help with your recovery.

[Reala]

MONDAY - Max-Effort Upper Body

Focus
Ramp up to max 3-5 x Barbell Bench Press
8 x 50kg, 6 x 60kg, 5 x 62.5kg, 4 x 65kg, 3 x 65kg, 3 x 62.5kg, 4 x 62.5kg
2 Minutes Rest

Supplementary
Flat DB Bench Press
18 x 20kg, 12 x 20kg, 12 x 20kg
2-3 Minutes Rest

Superset Pull / Delts
Seated Cable Row
10 x 55kg, 10 x 55kg, 10 x 55kg, 10 x 55kg
Rear Delt Flyes
10 x 12kg, 10 x 12kg, 10 x 12kg, 10 x 12kg
2 Minutes Rest

Traps
DB shrugs
15 x 28kg, 15 x 268kg, 15 x 28kg, 15 x 28kg
90 Seconds Rest

Elbow Flexor
Barbell curls
12 x 35kg, 12 x 35kg, 12 x 35kg, 10 x 35kg
90 Seconds Rest

Upper Back
4 x 11 Lat Pull Down @ 50kg
90 Seconds Rest

[Reala]

Tuesday - Dynamic-Effort Lower Body

Unilateral exercise (w/ added ROM)
Added ROM Reverse Lunges (Added Bench)
3 Sets Total; 10 x 16kg. 10 x 16kg, 10 x 16kg
Did both sides (so 6 sets total)

Hip extension exercise
Romanian Deadlifts
12 x 85kg, 10 x 95kg, 10 x 95kg (slight pause after 7), 6 x 100kg, 4 x 100kg, 12 x 80kg

Weighted Abdominals
4 x 15 Plate Side Bends (30kg Dumbbell) - Did both sides (so 8 sets total)

Tricep Exercise for Bench (Assistance)
3 x 10, 10, 6 Close Grip Bench Press (50kg Barbell)

[Reala]

WEDNESDAY - Repetition Upper Body

Repetition Exercise
DB bench press
23 x 20kg, 15 x 20kg, 13 x 20kg
3 Minutes Seconds Rest

Vertical pulling / Rear delt superset
4 x 10, 10, 12, 12 Lat Pulldowns / 4 x 10, 10, 10, 10 Rear Delt Flyes
50kg Lat Pulldowns & 14kg Delt Flyes
90 Seconds Rest

Medial delts
4 x 12, 12, 11, 10 DB Lateral Raises
8kg Dumbells
90 Seconds Rest

Traps / Arms superset
3 x 15, 15, 15, 15 DB shrugs / 10, 10, 10, 10 Barbell curls
28kg DB's for Shrugs & 10 x Bent Bar+27.5kg (37.5kg)
90 Seconds Rest

Bench Press
3 x Max of 40kg Bench Press
35, 21, 17
90 Seconds Rest

Wednesday - Mixed Martial Arts with Alex Owen

10 Minute Jogging with various Jumps thrown in

3 x 5 Minute Rounds Circuit (35 seconds rest)
1st Min - Heavy Bag
2nd Min - Single Leg Take Downs
3rd Min - Leg Kicks & Sprawl
4th Min - 70kg Bag Slams
5th Min - Pummeling

Sparring - Boxing
2 Mins - Alex
2 Mins - George
2 Mins - Lewis
2 Mins - Garett
2 Mins - Dale
2 Mins - A New Guy
2 Mins - Matt
2 Mins - Alex

Side Mount Escape/Hold Drills
1 Minute - Hold Opponent in Side Control
1 Minute - Try and escape from Side Control

1 Minute - Hold Opponent in Side Control
1 Minute - Try and escape from Side Control

1 Minute - Hold Opponent in Side Control
1 Minute - Try and escape from Side Control

Technique Work
Did about an hour worth of slow and technical technique including:

Sub: Shin Choke in mount to rolling GoGoPlata

Mount Escape: Elbow Escape - Left Elbow on inside of thigh, right hand on inside of thigh, left leg straight on the floor, right leg up on toes and based ready to explode. Push off your right leg onto your side and push with your arms. A gap will now be created because your arms and opposing tailbone would have pushed their legs apart.

Bridge & Roll: Knee opponent in the back to knock them forward, put your arms around their waist trapping one arm, bridge up and roll them over towards the trapped arm (they can't base).

Hip Elevator: Place your thumbs under your opponents hip bone. Thrust your hips up into the air and use your arms to hold them there before pushing up and rolling them over. Be careful not to get arm bared with this.

Sit Up Hook Sweep:

Knee in Sternum Guard Sweep:

Half Guard Sweep:

[Reala]

Friday - Thai Boxing

Warmup
10 Minute Jogging with various Jumps thrown in

Ground Work
15 Minutes BJJ Sparring
15 Minutes BJJ Technique

Technique
10 Minute Jab-Inside Leg Kick and Left Hook-Right Leg Kick
10 Minute Left Shin Block-Left Kick and Left Shin Block-Right Kick

Conditioning
5 x 3 Minute Heavy Bag Rounds (30 seconds rest)
5 x 1 Minute Knees

[Reala]

Saturday - grading

[Reala]

MONDAY - 5/3/1

Military Press
5 x 35kg
5 x 40kg
10 x 42.5kg

Military Press
10 x 30kg
10 x 30kg
10 x 30kg
10 x 30kg
10 x 30kg

Lat Pull Down
10 x 50kg
10 x 50kg
10 x 50kg
10 x 50kg
10 x 50kg

Pull Ups
7 Controlled

MONDAY - Mixed Martial Arts with Alex Owen


Warm Up
10 Minute Jogging with various Jumps thrown in
30 x Medicine Ball Push Ups (Explosive)
30 x Medicine Ball Slams & 30 x Burpess

30 Minutes Straight Sparring Alex
I was put unconscious or would have been longer, lol!!!!

3 x 5 Minute Rounds Circuit (35 seconds rest)
1st Min - Heavy Bag
2nd Min - Single Leg Take Downs
3rd Min - Leg Kicks & Sprawl
4th Min - 10kg Medicine Ball Slams
5th Min - Pummeling

PRO MMA Sparring
4 Mins - Spar Alex
4 Mins - Spar George
4 Mins - Spar Alex
4 Mins - Light Dale
4 Mins - Spar Josh
4 Mins - Pitts

SEMI-PRO MMA Sparring
4 Mins - Spar Alex
4 Mins - Spar Josh
4 Mins - Spar Alex
4 Mins - Light Josh

Ground & Pound Drills
1 Minute - Landing Shots from Mount
1 Minute - Defending Shots from within Mount

1 Minute - Landing Shots from Side Control
1 Minute - Defending Shots from within Side Control

1 Minute - Landing Shots from Guard
1 Minute - Defending Shots from within Guard

90 Seconds - Landing Shots from Mount
90Seconds - Defending Shots from within Mount

90 Seconds - Landing Shots from Side Control
90 Seconds - Defending Shots from within Side Control

90 Seconds - Landing Shots from Guard
90 Seconds - Defending Shots from within Guard

Technique Work
Controlling someone by using short / sharp punches
Taking the back from half guard

[Reala]

TUESDAY - 5/3/1

Deadlift
5 x 75kg
5 x 80kg
12 x 85kg

Deadlift
10 x 60kg
10 x 60kg
10 x 60kg
10 x 60kg
10 x 60kg

Lat Pull Down
10 x 50kg
10 x 50kg
10 x 50kg
10 x 50kg
10 x 50kg

Bag Work
5 x 3 Minute Rounds

[Reala]

WEDNESDAY - Mixed Martial Arts with Alex Owen

Warm Up
10 Minute Jogging with various Jumps thrown in

3 x 5 Minute Rounds Circuit (60 seconds rest)
1st Min - Pad Work
2nd Min - Pummelling
3rd Min - Pad Work
4th Min - Take Downs / Slams
5th Min - Pad Work with Sprawls

PRO MMA Sparring
4 Mins - Spar Alex
4 Mins - Spar Paul
4 Mins - Spar Alex
4 Mins - Light Paul
4 Mins - Spar Alex

Technique
Knee to break guard escape eventually landing in side control
Standing up in guard to escape eventually landing in side control
Take down a standing opponent from guard into mount

[Reala]

THURSDAY - 5/3/1

Bench Press
5 x 52.5kg
5 x 57.5kg
10 x 60kg

Bench Press
10 x 40kg
10 x 40kg
10 x 40kg
10 x 40kg
10 x 40kg

Dumbbell Row
10 x 20kg (each side)
10 x 22kg (each side)
10 x 25kg (each side)
10 x 25kg (each side)
10 x 25kg (each side)

[Reala]

FRIDAY - 5/3/1

Athletic Squat
5 x 40kg
5 x 50kg
5 x 60kg
5 x 65kg
5 x 70kg

Athletic Squat
10 x 40kg
10 x 40kg
10 x 40kg
10 x 40kg
10 x 40kg

Lat Pull Down
10 x 50kg
10 x 55kg
10 x 50kg
10 x 55kg
10 x 50kg

[Reala]

Monday

Starting Strength
3 x 5 Squats @ 65kg
2 x 5 Deadlift @ 100kg, 110kg
3 x 5 Bench Press @ 62.5kg
5 x 10 Lat Pull Down @ 50kg, 55kg, 50kg, 55kg, 50kg

MONDAY - Mixed Martial Arts with Alex Owen
2 Hours MMA Training

[Reala]

Tuesday - Mixed Martial Arts with Alex Owen

Warm Up
10 Minute Jogging with various Jumps thrown in
2 x 4 Mins Bag Work
Shadow Boxing

2 x 4 Stand Up Sparring
4 Mins - Spar Mark Goddard
4 Mins - Spar Mark Goddard

BJJ Sparring
4 Mins - Spar Alex
4 Mins - Spar Alex
4 Mins - Spar Alex
4 Mins - Spar Alex
4 Mins - Spar Alex

BJJ Sparring
4 Mins - Spar Mark Cox
4 Mins - Spar Dale
4 Mins - Spar Tom
4 Mins - Spar Matt Bell
4 Mins - Spar Matt Bell

[Reala]

WEDNESDAY

Starting Strength
3 x 5 Squats @ 70kg
3 x 5 Shoulder Press @ 52.5kg
5 x 3 Power Clean @ 60kg

Ski Machine
10 Minutes - 182 Calories, 1.07 KM, Resistance 7-10

WEDNESDAY - Mixed Martial Arts with Alex Owen

Stand Up
10 Minutes Shadow Boxing
2 x 4 Mins Bag Work
15 Minutes technique (Jab-Inside Leg Kick, Left Hook-Right Leg Kick)

4 x 4 Minute Rounds
1st Min - Alex
2nd Min - Mark Cox
3rd Min - Garrett
4th Min - Dale

Technique
Shoot and hold toes of lead leg, spin out to the side by stepping past with the right, wrap up the lead and rear leg then drive in for the take down.

As opponent jabs roll our towards your right shoulder, under the jab and place your head on their left side whilst hugging their left leg in tight. Drop your weight down and lift with your legs and hips (not your back), swing their legs and slam them down. It is better if you hit them hard so that they bend over your shoulder.

As opponent jabs you shoot and end up on the wrong side, as they go to giotine you, hols their wrist with your left hand and use your right hand to snake under their lead leg so that you can easily pivot their weight. Use your left arm to catch their weight and you will have them in a kind of bundled hold (like you would carry something heavy) you then want to slam them.

When in open guard try not to sit straight because it it easy to push you onto your back and smash you up. Instead try and sit up so that only the outside of your leg is on the ground (not your ass), that way if pushed down you can easily hold them close and avoid getting punched. It is also a lot easier to sweep them and use open guard here.

[Reala]

Starting Strength
3 x 5 Squats @ 75kg
1 x 5 Deadlift @ 102.5kg, 1 x 3 @ 112.5kg
3 x 5 Bench Press @ 65kg
4 x 10,10,10,6 (each side) One Arm Dumbbell Road @ 26kg, 28kg, 28kg, 32kg

[ThomasG]

Very impressive stuff in here. Careful with the RE Effort and burning out. I was doing RE effort until just recently and switched it for DE upper because I was burning out. Why so little cals? Especially with all your activity. Are you gaining muscle mass?

[Reala]

Monday - Starting Strength
3 x 5 Squats @ 77.5kg
3 x 5 Shoulder Press @ 55kg
5 x 3 Power Clean @ 62.5kg

Thursday - Starting Strength
3 x 5 Squats @ 80kg
1 x 5 Deadlift @ 105kg, 1 x 5 Deadlift @ 115kg, 1 x 5 Deadlift @ 120kg
3 x 5 Bench Press @ 67.5kg

[Reala]

Saturday - Starting Strength
3 x 5 Squats @ 82.5kg
3 x 5 Shoulder Press @ 57.5kg
5 x 3 Power Clean @ 65kg
3 x 6 One Arm Row @ 32kg (each arm)

[Reala]

Tuesday - Starting Strength

3 x 5 Squats @ 85kg
1 x 5 Deadlift @ 100kg, 1 x 5 Deadlift @ 115kg, 1 x 5 Deadlift @ 125kg
3 x 5 Bench Press @ 67.5kg , 3 x 3 Bench Press @ 70.0kg

[Reala]

Thursday
3 x 5,5,5 Squats @ 90kg
3 x 5,4,4 Shoulder Press @60kg
5 x 3,3,2,2,2 Power Clean @ 65kg

Friday
3 x 3 Minutes Bag Work
4 x 1 Minute Bag Work
5 x 30 seconds Bag Work

[Reala]

Save space for video

[Reala]

Switching up my diet for the last month as still putting on about half a pound a week and need to make 65.8kg in about a months time.

Breakfast: Porridge & Protein
Calories 127 - Protein 3.1g, Fat 2.3g, Sat Fat 0.4g, Carbs 23.5g, Sugars 6.9g.
Calories 98 - , Protein: 19.0g, Fat: 1.7g, Sat Fat 0, Carbs 1.8g, Sugar: 1.5g.

Snack: 100g Turkey & Apple
Calories: 128 - Protein 28.5g, Fat 3g, Sat Fat 0.6g, Carbs 0.0g, Sugars 0.0g.
Calories: 121 - Protein 1.48g, Fat 0.5g, Sat 0, Carbs 31g, Sugar 31g

Lunch: Sweet Potato & Protein Source (chicken, tuna, cottage cheese)
179 Calories, Protein 4g, Fat 0.5, Sat 0, Carbs 37g, Sugar 12g
150 Calories, Protein 32g, Fat 1g, Sat Fat 0g Carbs, Sugar 0g

Pre-Training: Banana or Breakfast Bar
Calories 140, Protein 1g, Carbs 26, Sugar 13g, Fat 3g, Sat Fat 0.5g

Post Training: Protein Shake
Calories 98 - , Protein: 19.0g, Fat: 1.7g, Sat Fat 0, Carbs 1.8g, Sugar: 1.5g.

Dinner: Chicken & Vegetables or Chicken and Noodles (Depends on intensity of workout).
350 Calories, 30g Protein, 30g Carbs, 15g Sugar, 5g Fat, 2.5g Sat Fat

Semi Skimmed Milk for Tea & Coffee (300ml)
Calories 150, 10g Protein, 15g Carbs, 12g sugar, Fat 4.5g, Sat Fat 0g

[Reala]

Monday - Push

Bench Press
5x50.0kg,
6x65.0kg,
6x67.5kg,
4x70.0kg

DB Military Press
7x18kg
5x20kg
6x20kg
6x20kg

Close Bench Press
4x60kg
4x60kg
5x60kg

Squat
5x70kg
5x90kg
4x90kg
8x80kg

Dips
8xBW
8xBW
8xBW

Tuesday - Pull

Explosive Bent Over Row
8x50kg
6x70kg
5x70kg
5x70kg

Deadlift
5x110kg
5x120kg
5x122.5kg

Lat Pull Down
7x65kg
8x65kg
5x70kg

Alternating Dumbbell Hang Curl
8x12kg (each arm)
6x16kg (each arm)
7x16kg (each arm)
6x18kg (each arm)

Double Dumbbell Shrug
8x28kg
8x32kg
7x36kg

Finish with 15 minutes on Ski Machine - 1.5km, 180 calories, Average BPM 165.