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ILL_Mitch
06-18-2005, 03:15 PM
Hello everybody, this is my jounral. My plan is to get as cut and as strong as possible, while gaining only 5 lbs. I am currently 145 ish. My goal is to bench 150lbs x 3, squat 200 lbs x 3, and Cable Row 100 x 5 by the end of the summer.

I kickbox, so I don't really wanna gain too much unnecessary mass, but I do want to get strong, and a bit bigger. I'm aiming for somewhere around 148-150 by Sept.

There's a pic of me kickboxing, front double bi, and my routine below:

KevinStarke
06-18-2005, 03:24 PM
Lookin good man, work hard and you'll definitelly get to where you wanna be.

Canadian Crippler
06-18-2005, 04:34 PM
I think you are better off putting quads on chest/tri/shoulder and hamstrings on back/bi. Doing legs last on a back/bi day is likely not sufficient enough for them. Gimme a message if you need help.

pinky8713
06-18-2005, 04:48 PM
You've gained some nice lean mass since i last saw those other pics of you. Nice job and good luck man.

How tall are ya?

Canadian Crippler
06-20-2005, 12:12 PM
hahahahahahahahaha that is the worst routine I have ever seen.

I've got some bad news scese...

debussy
06-20-2005, 04:55 PM
I agree with crippler. that routine is lacking. why are you training like a body builder if you want to be a fighter? you should go to drsquat.com and buy yourself an ebook on strength training.


http://www.drsquat.com/index.cfm?action=ebooks

ILL_Mitch
06-21-2005, 03:10 PM
debussy: well I wanna be big and strong, anything wrong with that?

Pinky: thanks man, I've been working.

Crippler: yea I agree, thanks for helping me change it man, mad props sucka.

Kevin Starke: thanks man, I'm dedicated so I think I can do this man, thanks for the encouragement

I started my new workout today, you can look at it below. Wherever you see stars next to days, that's a running day.


Weights

Back
Deadlift - 3x12 95 lbs, 12 x 115 lbs
Single Arm Bentover Rows - 4 x 12 30lbs, 2 x 40 lbs
Cable Rows - 12 x 60lbs, 12 x 70lbs, 12x80lbs

Biceps
Single Arm Curls - 4 x 12 20 lbs, 2 x 6 25 lbs

KevinStarke
06-22-2005, 08:52 AM
lookin good man, keep it up

ILL_Mitch
06-22-2005, 09:38 PM
Kevin: Thanks man, truth be told, my back was SORE AS HELL this morning man, cuz that was the first time I've ever done deadlifts (I'm not a deadlift virgin anymore at least).

Today was a pretty solid session, but I'd like to get that damn run in there. Oh well, I'll try/make sure for Friday.


Boxing

Padwork
3 Rounds - Jab Cross, Jab, Double Jabs

Bag Work
4 Rounds - Focused on keeping hands up while punching, and went all out for almost 30 second stretches.

Sparring
Continuous Light Sparring - Focused on lateral movement, keeping hands up, using the right hand.

KevinStarke
06-22-2005, 10:11 PM
Nice session man boxing is crazy good exercise

Nito
06-22-2005, 11:45 PM
kick boxing is cool dude, nice workout!

ILL_Mitch
06-24-2005, 04:42 PM
Nito: Yea man, kickboxing is easily my favourite sport; I love it man, maybe even more than lifting ;)

Kevin: Thanks, and although boxing is great exercise, it's a totally different kind than lifting; lifting is strictly anaerobic, while kickboxing combines the two. And surprisingly, kickboxing is 80% anaerobic, and 20% aerobic. So that means I gotta be lifting and running

I posted some pics, and a schedule

I was supposed do this session yesterday, and kickbox today, but something came up, so I just did this today:


Weights

Chest
DB Flat Press - 3 x 12 30 lbs's, 8 x 40 lbs's
DB Incline Flies - 2 x 12 30 lbs's, 12 x 35 lbs's

Tris
Tricep Dips - 3 x 10

Shoulders
Lying Rotator Cuff Extensions - 6 x 10 10lbs
Shoulder Press - 12 x 20 lbs's, 12 x 25 lbs's, 10 x 30 lbs's
DB Shrugs - 3 x 12 40lbs's

KevinStarke
06-24-2005, 07:21 PM
Lookin good man solid workout

Canadian Crippler
06-24-2005, 07:46 PM
Good work bro, time to step it up a notch on intensity. If you could do 12 reps with 35s on Incline, why do two sets of 30s first? But yea, good to know you're getting into it. You'll see results bro.

Canadian Crippler
06-24-2005, 07:47 PM
Just looked at the pics. Lookin bigger, especially chest.

ILL_Mitch
06-25-2005, 10:32 PM
Kevin: Thanks man

Crip: I've been working chest more, I'm trying to make it stronger and a little bigger for dem ladies :o

After this workout, as pathetic as it sounds, I think I'm going to be soooo sore tomorrow; I'm already sore now, I can hardly walk up and down the stairs.


Weights

Legs
Smith Squats - 12 x 105 lbs, 8 x 125 lbs, 8 x 125 lbs, 6 x 135
DB Lunges - 12 x 20 lbs's, 10 x 30 lbs's, 6 x 40 lbs's
Quad Extensions - 12 x 70 lbs, 8 x 95 lbs, 6 x 95 lbs
Hem Curls - 8 x 70 lbs, 8 x 70 lbs, 8 x 70 lbs
Calf Raises - 20 x 40 lbs, 20 x 40 lbs, 20 x 40 lbs, 20 x 40 lbs

pinky8713
06-25-2005, 10:48 PM
lookin' good man, lookin better every new set of pics i see you put up...nice workout too

Canadian Crippler
06-25-2005, 11:46 PM
The session looks great man, keep it up!

ILL_Mitch
06-26-2005, 07:23 AM
Pinky: Thanks man, I've been working, and just started to eat more

Crip: Thanks man, without you... I don't know what I'd do *sob* you keep me motivated man!!! WITHOUT YOU CALLING ME TELLING ME TO WORK OUT, AND KEEPING ME ON THE PHONE FOR HOURS AT A TIME, MY DAY WOULD SUCK! THANK YOU!

Today was a pretty horrible session, and I'd still like to get that damn run in there! I didn't get much done, that's all. And I don't feel as though I pushed myself today.


Kickboxing

Warm Up
10 Minutes Skipping

Shadow Boxing
3 Rounds - 3 Minutes each - Focused on combos (mainly 1-2)

Other
Attempted to hit the bag, then attempted abs, but I was in a rush, and said "screw it."

ILL_Mitch
06-27-2005, 10:36 PM
HOLY SH*T I CAN'T EVEN WALK MY LEGS ARE ON FIRE!!!!
I literally can't walk without being in pain

Canadian Crippler
06-27-2005, 10:41 PM
Hey bro why aren't you on MSN? Call.

ILL_Mitch
06-29-2005, 06:26 PM
Crip: I'm in Wyoming dawg, I'll be back on Thursday, I'll give you a call man, then we'll chizzle.

Yo, question: I found it very difficult to walk and I was in a lot of pain since Saturday. Today it's better, but yesterday I could hardly move! Is that normal? Will that not happen as badly if I keep doing Legs Workouts on a regular basis?

There was no barbell at the gym I worked out at, only DBs and a smith for 'free weights', which is why I didn't do any BB Deads.

Yesterday, I did the following:
(Tuesday, June 28, 2005)


Weights

DB Deads
12 x 45lbs's
12 x 45lbs's
10 x 50lbs's
10 x 50lbs's

Wide Grip Pullups
(Need to work on these :( )
BW x 5
BW x 3

Lat Pulldowns
12 x 75 lbs
10 x 87.5 lbs
8 x 100 lbs

DB Rows
2 x 12 x 30 lbs
2 x 12 x 35 lbs
2 x 10 x 40 lbs

Bent Over DB Flies
12 x 10 lbs's
10 x 15 lbs's
8 x 15 lbs's

DB Curls
2 x 25lbs x 12
2 x 25lbs x 10
2 x 25lbs x 8

KevinStarke
06-29-2005, 07:47 PM
Lookin great man, never cared for dumbell deads but then again i have the balance of an ostrich with one leg.

ILL_Mitch
07-01-2005, 07:06 PM
Lookin great man, never cared for dumbell deads but then again i have the balance of an ostrich with one leg.
Starke: Haha

I've been cutting down on the sports specific training for kickboxing/boxing because I am in a base period, meaning I'm trying to build up muscle and condition my body, while retaining my mad kickboxing skillz. I really should do kb and lifting 50/50 or at least 40/60, but alas... Yea I'm sick today so I'm cutting out kb and running today. Tomorrow hopefully I can get my leg (damn legs) routine in.


Weights

Flat DB Presses
15 x 35lbs's
12 x 40lbs's
10 x 40lbs's
8 x 40lbs's

Incline DB Flies
10 x 30lbs's
8 x 35lbs's
6 x 35lbs's

Tricep Dips
BW x 10
BW x 10
BW x 9

Standing Cable Triceps Pushdown
15 x 40 lbs
10 x 60 lbs
8 x 60 lbs

Lying Rotator Cuff Extension
12 x 10 lbs
8 x 15 lbs
6 x 15 lbs

DB Shrugs
12 x 40 lbs
12 x 40 lbs
12 x 40 lbs

Canadian Crippler
07-01-2005, 08:27 PM
Good stuff bro, keep it up! Might wanna work heavier, in the 3-6 rep range for some sets since you're looking for strength.