Mighty's road to Almightiness!

MightyMX

White Belt
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Hello, sherdoggers!
I've been in and around martial arts for quite some time, having done 8 years of shotokan karate and a little bit of kickboxing. I recently started doing BJJ and got back into kickboxing. With all these, I've never been in good shape all my life so I decided to keep a log here. My short-term goal being to get some good conditioning.
I'm 173cm tall (around 5'6'') and weigh 83-84kg (185 lbs)

Currently, this is my program:
Monday: BJJ
Tuesday: Jogging (building aerobic cardio for now)
Wednesday: Strength training
Thursday: Kickboxing
Friday: BJJ
Saturday: Jogging
Sunday: rest.

For the jogging part, it's obvious I'm doing LISS, aiming for 1 hour of running each time.
Having only one day of strength training, I'll try to do a full body workout with 2 types alternating (one week deadlift, one week squats as main exercises).

My current max weights used were:
- squats: 90kg (198 lbs) for 2 sets of 5 reps
- deadlift: 105kg for 5 reps, 120 one rep max
- bench press: 60kg (132 lbs) for 2 sets of 5

For the 2 alternating workouts I'm thinking:
Week 1: 5x5 squats, pull ups (or working towards them), 5x5 bench press, bulgarian split squats, TRX rows.

Week 2: 5x5 deadlifts, 5x5 bench press, pull ups or TRX rows, dips.

Any suggestions/advices/help are/is welcome.
 
today's rain kept me away from jogging so I went to the gym:

deadlift: 5 reps x70kg (154 lbs), 5x70, 5x70, 5x70, 5x70
back extension: 6x5kg (11 lbs), 7x5, 6x5 (slow negative), 7x5, 6x5
bench press: 5x30kg (66 lbs), 5x40kg (88 lbs), 5x50 (110 lbs), 5x50, 5x50
trx rows: 6, 7, 8, 6, 7
dips: 5, 5, 5, 5
 
wednesday's (22nd march) workout:

squats: 5x60kg (132 lbs), 5x70 (154 lbs), 5x70, 5x70, 5x70.
scapula retractions: 10 reps, 10, 8, 10, 10
bench press: 5x40 (88 lbs), 5x40, 5x40, 5x45 (99lbs) - slowly negatives on the last set
bulgarian split squat: 5x20 (44lbs), 5x10, 5x20, 10x20, 6x20

also did some grip work.
 
28th march: light training for the 5k I signed up for

today (29th march):
deadlift: 5x80kg (176lbs), 5x80, 5x80, 5x80, 5x80
back extensions: 5x10kg (22lbs), 5x10, 5x5 (11lbs), 9x5 all sets with slow negatives
bench press: 5x40kg (88lbs), 5x50kg (110 lbs), 5x50, 5x50, 5x50 all sets with slow negatives
trx rows: 9, 10, 9, 7.
 
30th march: felt good and went for an active recovery, 50 minutes jogging and foam rolling
 
Welcome to the logs! Have fun with your training!
 
april 1st: 57 minutes jogging, feeling better and better.

Next saturday (april 9th) will be my first ever 5K.
 
felt kinda tired today so I did an easier workout.
4th april:
squats: 10x60kg, 10x60, 10x60, 7x60,
hanging scapula retraction: 10, 10, 8, 10, 10
bench press: 8x40kg, 8x40, 8x40, 8x40
bulgarian split squat: 5x20, 5x20, 5x20
 
9th april I took part in the 5k race. I finished the race in (most likely) under 40 minutes.

11th april, gym workout:
deadlift: 5x80kg (176 lbs), 5x80, 5x80, 5x80, 5x80
back extension: 7x5 (11 lbs), 7x5, 8x5, 7x5 (tried a set with a barbell to see the difference)
bench press: 5x40 (88 lbs), 5x50 (110 lbs), 5x60 (132 lbs), 5x50, 5x50
trx rows: 10, 7, 10,8, 9
+ grip work.
 
18th april, strength/endurance circuit training:
chin ups: 3, 3, 3, 3
push ups: 10, 10, 10, 10, 10
squats: 20, 20, 20, 20, 20
chair dips: 10, 10, 10, 10, 10
planks:30 sec, 30 s, 20 s, 20 s, 20 sec

after the 4th circuit, I replaced chin ups with
hanging scapula retraction: 5
 
25th april:
squats: 5x50kg, 5x70, 5x80, 5x80, 5x80
scapula retraction: 5, 7, 7, 7, 7, 5
bench press: 5x40kg, 5x60, 5x60, 5x65, 5x50
bulgarian split squat: 7x20kg, 7x20, 7x20, 7x20
dips: 5, 6, 7, 5, 5
plank: 4 sets of 30 seconds
v-ups (not exactly those): 15, 15, 15, 10
side plank: 3 sets of 30 seconds
 
NEW PR ALERT
I bought a lifting belt yesterday, so I had courage to go heavier with the deadlifts

deadlift: 5x60KG, 5x80, 5x100 (the PR), 5x90, 5x90
back extension: 8x5kg, 7x5, 8x5, 8x5 (slow negatives)
bench press: 5x40, 5x50, 5x60, 5x45
trx row: 10, 10, 10, 9, 10
incline dumbbell press: 10x10kg, 12x10, 13x10
seated shoulder external rotation: 10x2,5kg, 10x2,5
plank + side plank: 3 sets of 30 seconds

Effects: back sore as fuck, chest, leg + butt slightly
 
13th may, new squat PR:
squats: 5x60kg, 5x80, 5x100, 5x80, 5x80
scapula retractions: 6, 8, 6, 6, 6, 6
bench press: 5x40kg, 5x55, 5x55, 5x55, 5x55
bulgarian split squats: 7x20, 7x20, 7x20 (10kg dumbbells in each hand)
dips: 6, 9, 7, 7
planks: 3 sets of 30s
side plank: 2 sets of 30s

16 may: 50 minutes jogging
 
23 may, great jogging session. I got runtastic and I've got distance too: 8.6km in 57:06

25th may (today) new deadlift PR:
deadlift: 5x80kg, 3x120 (PR, video lower), 5x100, 5x80
back extension: 5x10, 6x10, 8x10, 7x10
bench press: 5x50, 5x60, 5x60, 5x70, 5x50
trx rows: 10, 10, 10, 8
dips: 8,7, 6, 6

video:
 
last few work outs:
back- pull ups: 5, 4, 4, 3
chin ups:3
eccentric neutral grip: 4, 6, 5,4
ring rows: 8, 10, 6
abs - plank: 3x30s
side plank: 3x30s

push workout
dips: 4, 4, 4, 4, 5, 5, 5, 5, 5, 5
negative dips: 5, 5, 5, 5
push ups: 10, 8, 6, 6 ,6 ,6
incline push ups: 10, 8, 6, 7, 7

and 2 jogging sessions of 30 minutes.
 
last 2 workouts:
back: pull ups: 5, 4, 3, 3,2
negative pull ups: 6, 10, 7, 5
horizontal row: 10, 7, 12, 10
plank: 3x30s
side plank: 3x30s

push
dips: 10 sets of 5 reps
negative dips: 7, 8, 8, 8, 8
push ups: 8, 9, 9, 9, 8, 8
incline push ups: 10, 10, 10, 8
 
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