- Joined
- Nov 17, 2016
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Wanted to start a log of my own in here as it feels like a great community.
Goals get in a fighting shape and learn to fight. Get some cardio and strength on the way.
I have been doing some dutch kick boxing, boxing and wrestling the past two years with lots off days in between due to my job. I have also been working the past year. My goal is to get in shape so I can do 1 amateur fight one day.
Height 175 sm.
Weight 87 kg.
Weight update:
01.02.2018 - 85,5 kg - my goal was to hit 85 by March, but it seems I can get closer to 83 actually.
07.02.2018 - weight update - 85,2 kg
13.02.2018 - weight update - 84.4 kg
19.02.2018 - weight update 84 kg
27.02.2018 - weight update 83.5 kg
06.03.2018 - weight update 83.5 kg
24.03.2018 - weigh update 82 kg
15.04.2018 - weight update 80 kg
New goals: I just recently separated from my fiance and it pains me, but in the process of being with her I kind of lost myself in personal and professional plan. So I am really trying to find myself and who I am. I have always loved to sports - soccer and fight sports. But I started enjoying lifting and running too.
My new goal is to find myself. And I have decided that fitness, conditioning and boxing will help me out in this path.
Short term:
I have been doing small general conditioning the past 2 months - November and December. January and February will be my burn out months. I want to work out as much as possible and create a habit of working out and pushing myself to do more and more.
My weekly plan looks like the following for the next 6 weeks until early March
- 2 times boxing classes
- 3 times Strength training - thanks Sano for the plan
- 2 times kind of conditioning work out with a couple of palls - we lift weights in a cross fit style
- run at least once per week, preferably twice or more
I plan to Schedule it:
Monday - boxing and Strength A
Tuesday - lifting with friends
Wednesday - Strength B
Thursday - boxing
Friday - lifting with friends
Saturday - Strength A
Sunday - running
I will try to put some running where ever is possible. Planning on doing short soccer sprints - 30-40 meters but not possible as long as it is snowing.
I plan to be 85 kg by March. - Goal completed - 83.5 kg on March 6th!
Mid Term: After March I will start working and still have no idea how my schedule will be, but I will stick to some BB program. I will try to hit 80 kg until June or July. I am going to train though. I want to make working out a way of life.
After I hit 80 I will try to build some muscle.
Updates 06.03.2018
I am going to pull a new hypertrophy and strength mixed program in the next 9 weeks approximately.
I also have not so much time for work outs so I am upping the intensity by a lot, while I will keep the weights low initially.
This is how the new program will look like:
Day 1
Squad - 3 warm up sets - 10,8,5 reps
4 Strength Sets - 4 reps
1 or 2 additional sets - 8-10 reps
DL - 3 warm up sets
4 Strenght Sets x 5 reps
Super Set 1:
1 leg exercise - lunges, BG squat, walking lunges - looking for 40-50 per leg
lat rises - 3-4 sets x 10-12 reps
Super Set 2:
hamstring curles - 3-4 sets x 10 reps
calves - 3-4 sets x 10 reps
Day 2
Bench - 3 warm up sets
4 Strenght Sets
1 or 2 additional sets - could be inclined or declined or both
Vertical Pull - 3-4 sets x 10 reps
Horizontal Pull - 3-4 sets x 10 reps
Super Set 1:
biceps curl 3-4 sets x 12-15
triceps work 3-4 sets x 12-15
Super set 2:
Shrugs - 3-4 sets x 10 reps
reverse flyes - 3-4 sets x 10 reps
Rest 1 day
Day 3
Squad - 3 warm up sets - 10,8,5 reps
4 Strength Sets - 4 reps
1 or 2 additional sets - 8-10 reps
Romanian DL -
3 sets x 10
OHP - 3 warm up sets - there is 2 days rest afterwards so plenty of time for recovery
4 Strenght Sets x 5 reps
1 or 2 additional sets - 8-10 reps
Super Set 1:
1 leg exercise - lunges, BG squat, walking lunges - looking for 40-50 per leg
lat rises - 3-4 sets x 10-12 reps
Super Set 2:
hamstring curles - 3-4 sets x 10 reps
calves - 3-4 sets x 10 reps
Day 4
Bench - 3 warm up sets
4 Strenght Sets
1 or 2 additional sets - could be inclined or declined or both
Vertical Pull - 3-4 sets x 10 reps
Horizontal Pull - 3-4 sets x 10 reps
Super Set 1:
biceps curl 3-4 sets x 12-15
triceps work 3-4 sets x 12-15
Super set 2:
Shrugs - 3-4 sets x 10 reps
reverse flyes - 3-4 sets x 10 reps
Rest 2 days
I will start to work with less sets in the beginning where I doubt about the number of sets and adjust to volume accordingly. Going to experiment a bit with the volume and intensity.
Possibly adding some boxing, soccer or running here and there, but I am really focused more on hypertrophy now for the next few weeks.
Weight Update: 83.5 kg seems like I havent lost weight this week, but I did not have time to manage my meals well. I will try to work on that one.
Goal weight by the end of the 9th weeks: 81 kg
Goal update: stick to this 9 week program! It is going to bust my ass with intensity, work, driving licence and etc.
Goals get in a fighting shape and learn to fight. Get some cardio and strength on the way.
I have been doing some dutch kick boxing, boxing and wrestling the past two years with lots off days in between due to my job. I have also been working the past year. My goal is to get in shape so I can do 1 amateur fight one day.
Height 175 sm.
Weight 87 kg.
Weight update:
01.02.2018 - 85,5 kg - my goal was to hit 85 by March, but it seems I can get closer to 83 actually.
07.02.2018 - weight update - 85,2 kg
13.02.2018 - weight update - 84.4 kg
19.02.2018 - weight update 84 kg
27.02.2018 - weight update 83.5 kg
06.03.2018 - weight update 83.5 kg
24.03.2018 - weigh update 82 kg
15.04.2018 - weight update 80 kg
New goals: I just recently separated from my fiance and it pains me, but in the process of being with her I kind of lost myself in personal and professional plan. So I am really trying to find myself and who I am. I have always loved to sports - soccer and fight sports. But I started enjoying lifting and running too.
My new goal is to find myself. And I have decided that fitness, conditioning and boxing will help me out in this path.
Short term:
I have been doing small general conditioning the past 2 months - November and December. January and February will be my burn out months. I want to work out as much as possible and create a habit of working out and pushing myself to do more and more.
My weekly plan looks like the following for the next 6 weeks until early March
- 2 times boxing classes
- 3 times Strength training - thanks Sano for the plan
- 2 times kind of conditioning work out with a couple of palls - we lift weights in a cross fit style
- run at least once per week, preferably twice or more
I plan to Schedule it:
Monday - boxing and Strength A
Tuesday - lifting with friends
Wednesday - Strength B
Thursday - boxing
Friday - lifting with friends
Saturday - Strength A
Sunday - running
I will try to put some running where ever is possible. Planning on doing short soccer sprints - 30-40 meters but not possible as long as it is snowing.
I plan to be 85 kg by March. - Goal completed - 83.5 kg on March 6th!
Mid Term: After March I will start working and still have no idea how my schedule will be, but I will stick to some BB program. I will try to hit 80 kg until June or July. I am going to train though. I want to make working out a way of life.
After I hit 80 I will try to build some muscle.
Updates 06.03.2018
I am going to pull a new hypertrophy and strength mixed program in the next 9 weeks approximately.
I also have not so much time for work outs so I am upping the intensity by a lot, while I will keep the weights low initially.
This is how the new program will look like:
Day 1
Squad - 3 warm up sets - 10,8,5 reps
4 Strength Sets - 4 reps
1 or 2 additional sets - 8-10 reps
DL - 3 warm up sets
4 Strenght Sets x 5 reps
Super Set 1:
1 leg exercise - lunges, BG squat, walking lunges - looking for 40-50 per leg
lat rises - 3-4 sets x 10-12 reps
Super Set 2:
hamstring curles - 3-4 sets x 10 reps
calves - 3-4 sets x 10 reps
Day 2
Bench - 3 warm up sets
4 Strenght Sets
1 or 2 additional sets - could be inclined or declined or both
Vertical Pull - 3-4 sets x 10 reps
Horizontal Pull - 3-4 sets x 10 reps
Super Set 1:
biceps curl 3-4 sets x 12-15
triceps work 3-4 sets x 12-15
Super set 2:
Shrugs - 3-4 sets x 10 reps
reverse flyes - 3-4 sets x 10 reps
Rest 1 day
Day 3
Squad - 3 warm up sets - 10,8,5 reps
4 Strength Sets - 4 reps
1 or 2 additional sets - 8-10 reps
Romanian DL -
3 sets x 10
OHP - 3 warm up sets - there is 2 days rest afterwards so plenty of time for recovery
4 Strenght Sets x 5 reps
1 or 2 additional sets - 8-10 reps
Super Set 1:
1 leg exercise - lunges, BG squat, walking lunges - looking for 40-50 per leg
lat rises - 3-4 sets x 10-12 reps
Super Set 2:
hamstring curles - 3-4 sets x 10 reps
calves - 3-4 sets x 10 reps
Day 4
Bench - 3 warm up sets
4 Strenght Sets
1 or 2 additional sets - could be inclined or declined or both
Vertical Pull - 3-4 sets x 10 reps
Horizontal Pull - 3-4 sets x 10 reps
Super Set 1:
biceps curl 3-4 sets x 12-15
triceps work 3-4 sets x 12-15
Super set 2:
Shrugs - 3-4 sets x 10 reps
reverse flyes - 3-4 sets x 10 reps
Rest 2 days
I will start to work with less sets in the beginning where I doubt about the number of sets and adjust to volume accordingly. Going to experiment a bit with the volume and intensity.
Possibly adding some boxing, soccer or running here and there, but I am really focused more on hypertrophy now for the next few weeks.
Weight Update: 83.5 kg seems like I havent lost weight this week, but I did not have time to manage my meals well. I will try to work on that one.
Goal weight by the end of the 9th weeks: 81 kg
Goal update: stick to this 9 week program! It is going to bust my ass with intensity, work, driving licence and etc.
Last edited: