Everything I do

KratosX91 · 07-03-2009, 03:29 PM

Hey guys, I'm going to post my full training regimen and nutrition program exactly how I do it, and would really appreciate any criticism, of any kind, on all of it! Because I'm not a professional or anything with personal trainers, however I think my plan is good for now, but I can never be sure and would like to read some thoughts. I am 5 foot 9 inches, 145 pounds, 5% body fat, I have been training like this for 3 weeks and am going to have my first deload in another 3. You will see here that for the workouts all I wrote was "workouts" but farther down the page I have posted exactly what each workout contains. Here it is!

Monday: AM: Workout A
PM: Muay Thai

Tuesday: general MMA, Jiu-Jitsu

Wednesday: AM: Workout B
PM: Muay Thai

Thursday: general MMA, Jiu-Jitsu

Friday: AM: Workout C
PM: Boxing

Saturday: Jiu-Jitsu, sparring
Sunday: rest

Now, here are the "Workout A, B, and C"

Workout A
-Squats 5x5
-Bench press 5x5
-Power Clean 5x5
-weighted pull upsx5/weighted push upsx12, 3 sets
Finisher: Farmers Walk, 3 sets

Workout B
-Push press 5x5
-Deadlifts 5x5
-weighted chin upsx5/weighted dipsx12, 3 sets
-Sandbag shouldering, 3x6 (3 each shoulder)
-core circuit- 3x through: 5 rollouts, 30 Russian twists, 60 chinnies

Workout C
-BB rows 5x5
-weighted sprintsx2(there and back)/weighted squat jumpsx4, 4 sets with the jumps and then 3 more without the jumps
-rope climbx2/neck developerx8, 4 sets
-depth plyo pushupsx8/power-oversx8, 3 sets
-100 Sledgehammer swings

So those are the workouts A, B, and C. And that tells you pretty much how I train, here is my diet.

Meal 1: 6 egg omelet (4 whole, 2 whites) with roast beef mixed in, 1 piece protein toast with 1 tablespoon organic peanut butter, 1 pear

Meal 2: banana, whey shake w/ raw oats
workout
Meal 3: banana, whey shake w/ raw oats

Meal 4: 1 piece protein toast with 1 tablespoon organic peanut butter

Meal 5: 10 oz chicken breast, 1 sweet potato, 3 oz carrots

Meal 6: this is another preworkout meal and I would like for it to be around 300 or so calories, I was thinking a handful of nuts and another whey shake with raw oats? Any advice or help with this meal would be awesome!

Meal 7: moms dinner (good stuff)

Well there it is, my training, my nutrition, all of it! Tell mme what you think! Any criticism is appreciated and im still looking for any ideas on the "meal 6"! Thanks!

KratosX91 · 07-03-2009, 04:06 PM

oh and im 17 if that means anything.

KratosX91 · 07-07-2009, 04:09 PM

Hey and by the way, I failed to mention that also Im looking to fight at like 170 or so eventually (im in no rush) so how does my diet look to help with growing slowly?

Joe · 07-07-2009, 04:36 PM

WAY too much will fail hard on that for sure.

KratosX91 · 07-07-2009, 06:10 PM

Im 4 weeks in now and my lifts are still going up? Right around week 6 I see my lifts starting to fail I bet, so I'm going to deload. I have a pretty high work capacity and I think I can stick with this should I deload every 6 weeks or so. And I made the power cleans to a 7x3 set/rep scheme instead of 5x5.

Joe · 07-07-2009, 06:24 PM

I assure you -- newbie gains. You will not hit 170 with that workout. 5x5 is the last thing you need to be doing. At most I would only hit the weights two times a week with that schedule.

***iron addict*** · 07-07-2009, 09:18 PM

Have fun while you are a beginner. You may be in for a big surprise when the newbie gains go bye-bye and the sum total of your schedule crushes you. I train a lot of guys that do MMA. I will just say it isn't done that way.

IA

KratosX91 · 07-07-2009, 11:00 PM

but here's the thing. I've been weightlifting for 2 years. These can't be newbie gains? And there havent really been any gains, I started at a really low weight and just by next week or so will I be getting to my old PR's. So the weeks following that are where it should get interesting. And Iron Addict, im no client of yours or anything man but when you tell me "its not done that way" you got to atleast explain a little bit! And Joe- I really am only "hitting the weights" twice a week. The third day has only the Rows which aren't much weightlifting, or do you include bodyweight resistance too?

Let me get one thing straight- both of you are saying I'm training too much?

ehopkins932 · 07-07-2009, 11:07 PM

Quote:

Originally Posted by KratosX91

Let me get one thing straight- both of you are saying I'm training too much?

Look at Joe's first post.

What are your lifts at?

Joe · 07-08-2009, 11:52 AM

Quote:

Originally Posted by KratosX91

but here's the thing. I've been weightlifting for 2 years. These can't be newbie gains? And there havent really been any gains, I started at a really low weight and just by next week or so will I be getting to my old PR's. So the weeks following that are where it should get interesting. And Iron Addict, im no client of yours or anything man but when you tell me "its not done that way" you got to atleast explain a little bit! And Joe- I really am only "hitting the weights" twice a week. The third day has only the Rows which aren't much weightlifting, or do you include bodyweight resistance too?

Let me get one thing straight- both of you are saying I'm training too much?

What are your lifts exactly?

07-03-2009, 03:29 PM	#1
KratosX91 Member Join Date: May 2009 Location: California Posts: 59	Everything I do Hey guys, I'm going to post my full training regimen and nutrition program exactly how I do it, and would really appreciate any criticism, of any kind, on all of it! Because I'm not a professional or anything with personal trainers, however I think my plan is good for now, but I can never be sure and would like to read some thoughts. I am 5 foot 9 inches, 145 pounds, 5% body fat, I have been training like this for 3 weeks and am going to have my first deload in another 3. You will see here that for the workouts all I wrote was "workouts" but farther down the page I have posted exactly what each workout contains. Here it is! Monday: AM: Workout A PM: Muay Thai Tuesday: general MMA, Jiu-Jitsu Wednesday: AM: Workout B PM: Muay Thai Thursday: general MMA, Jiu-Jitsu Friday: AM: Workout C PM: Boxing Saturday: Jiu-Jitsu, sparring Sunday: rest Now, here are the "Workout A, B, and C" Workout A -Squats 5x5 -Bench press 5x5 -Power Clean 5x5 -weighted pull upsx5/weighted push upsx12, 3 sets Finisher: Farmers Walk, 3 sets Workout B -Push press 5x5 -Deadlifts 5x5 -weighted chin upsx5/weighted dipsx12, 3 sets -Sandbag shouldering, 3x6 (3 each shoulder) -core circuit- 3x through: 5 rollouts, 30 Russian twists, 60 chinnies Workout C -BB rows 5x5 -weighted sprintsx2(there and back)/weighted squat jumpsx4, 4 sets with the jumps and then 3 more without the jumps -rope climbx2/neck developerx8, 4 sets -depth plyo pushupsx8/power-oversx8, 3 sets -100 Sledgehammer swings So those are the workouts A, B, and C. And that tells you pretty much how I train, here is my diet. Meal 1: 6 egg omelet (4 whole, 2 whites) with roast beef mixed in, 1 piece protein toast with 1 tablespoon organic peanut butter, 1 pear Meal 2: banana, whey shake w/ raw oats workout Meal 3: banana, whey shake w/ raw oats Meal 4: 1 piece protein toast with 1 tablespoon organic peanut butter Meal 5: 10 oz chicken breast, 1 sweet potato, 3 oz carrots Meal 6: this is another preworkout meal and I would like for it to be around 300 or so calories, I was thinking a handful of nuts and another whey shake with raw oats? Any advice or help with this meal would be awesome! Meal 7: moms dinner (good stuff) Well there it is, my training, my nutrition, all of it! Tell mme what you think! Any criticism is appreciated and im still looking for any ideas on the "meal 6"! Thanks!

07-07-2009, 09:18 PM	#7
*iron addict* Voice of Reason Join Date: Jan 2004 Location: In Zen Posts: 22,132	Have fun while you are a beginner. You may be in for a big surprise when the newbie gains go bye-bye and the sum total of your schedule crushes you. I train a lot of guys that do MMA. I will just say it isn't done that way. IA __________________ For info about personal training consultations email me at ironaddict@ironaddicts.com "A human being is a part of a whole, called by us, universe, a part limited in time and space. He experiences himself, his thoughts and feelings as something separated from the rest... a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty." Albert Einstein __________________________________________________ _____ If you are NOT a paying client, a friend, or a staff member, do NOT PM or email me asking for advice. Please post your questions on the forums. I simply do not have time to answer everyone's questions.

07-07-2009, 11:00 PM	#8
KratosX91 Member Join Date: May 2009 Location: California Posts: 59	but here's the thing. I've been weightlifting for 2 years. These can't be newbie gains? And there havent really been any gains, I started at a really low weight and just by next week or so will I be getting to my old PR's. So the weeks following that are where it should get interesting. And Iron Addict, im no client of yours or anything man but when you tell me "its not done that way" you got to atleast explain a little bit! And Joe- I really am only "hitting the weights" twice a week. The third day has only the Rows which aren't much weightlifting, or do you include bodyweight resistance too? Let me get one thing straight- both of you are saying I'm training too much? Last edited by KratosX91; 07-07-2009 at 11:03 PM.

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07-03-2009, 04:06 PM	#2
KratosX91 Member Join Date: May 2009 Location: California Posts: 59	oh and im 17 if that means anything.

07-07-2009, 04:09 PM	#3
KratosX91 Member Join Date: May 2009 Location: California Posts: 59	Hey and by the way, I failed to mention that also Im looking to fight at like 170 or so eventually (im in no rush) so how does my diet look to help with growing slowly?

07-07-2009, 04:36 PM	#4
Joe Banned Join Date: Mar 2005 Location: Philadelphia, PA Posts: 8,759	WAY too much will fail hard on that for sure.

07-07-2009, 06:10 PM	#5
KratosX91 Member Join Date: May 2009 Location: California Posts: 59	Im 4 weeks in now and my lifts are still going up? Right around week 6 I see my lifts starting to fail I bet, so I'm going to deload. I have a pretty high work capacity and I think I can stick with this should I deload every 6 weeks or so. And I made the power cleans to a 7x3 set/rep scheme instead of 5x5.

07-07-2009, 06:24 PM	#6
Joe Banned Join Date: Mar 2005 Location: Philadelphia, PA Posts: 8,759	I assure you -- newbie gains. You will not hit 170 with that workout. 5x5 is the last thing you need to be doing. At most I would only hit the weights two times a week with that schedule.

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