05-17-2008, 03:54 AM
|
#1 |
| NPC Lightweight
Join Date: May 2008 Location: Manila, Philippines Posts: 11 Rep Power: 0 
|
Hi, I’m Sky! I’m a college sophomore, avid MMA student, day game adventurer and aspiring powerlifter, hailing from Manila in the sun drenched Philippine islands. I was browsing the internet for bodybuilding forums when I came across this one and decided that this was a kick-ass place to discuss, explore and gain reliable advice with regards to physical development. When I first started going to the gym, I was very weak and I couldn't even lift the Olympic bar, now I've improved and I can bench 150lbs. for 2 reps. It's still light for some of you here, I guess, so I'll work on that. I’m really happy to be here! 
Here are my stats:
Age:18
Weight:125lbs.
BMI (Estimate):20.2
Training experience:10.5 months
Diet:Bulking
ORM (Estimate):154lbs.
Training summary for next week:
Monday – Morning: Gym, Afternoon: MMA
Tuesday – Morning: Gym
Wednesday – Afternoon: MMA
Thursday – Morning: Gym
Friday – Morning: Gym, Afternoon: MMA
Here’s my program for the past 4 months of training:
January-April 2008
Supersets (4 X 10, 8, 6, 4)
3-4mins in between sets, 3x a week.
Day1 (M)
Bench press
Barbell row
Inclined press
Lat pulldown
Shoulder press
Side lateral
Day2 (W)
Squat
Deadlift
Leg curl
Lunges
Leg extension
Calf raise
Day3 (F)
Dips
Breachers
Pushdown
Hammer
Lying extension
Alternate curl
April-May 2008
Giant Sets
(4X15) 2-3min rest in between sets, 4x a week.
Cardio: 2km. jog/ 20-25mins.
Day1 (M, F)
Bench press
Barbell row
Shoulder press
Alternate curl
Reverse crunch
Inclined flyes
Behind pulldown
Side lateral
Dips
Inclined crunches
Day2 (T, TH)
Alternate lunges
Deadlift
Calf raise
Prone
Lateral on medicine ball
Squat
Leg extension
Leg curl
Pikes
May 2008
Pillar strength
30 sec. rest in between sets, 4x a week.
Cardio: 2km. jog/ 20-25mins.
Day1 (3X8)
One leg squat
One leg deadlift
Side step
One leg calf raise
One arm press on exercise ball
Lunge n row
Lunge n press
Push up on exercise ball
Day2 (3X15)
Leg raise with exercise ball
Reverse crunches
Trunk twist
Touch toes
Prone on exercise ball (30 sec.)
Lateral on exercise ball (30 sec.)
Hips extension
Hips abduction
Wrist curl
Rotator cuff (3X20)
Sample of current diet:
Meal #1 7:00AM
70g Quaker instant oatmeal
2 slices white loaf bread
4 tbsp. peanut butter
40g Enervon HP diluted in water (Not whey) (9.0g protein per 40g)
Meal #2 10:30AM
1 cup white rice
1 cup beef/ chicken strips
1 cup powdered orange juice
Meal #3 12:00PM
2 cups white rice
1 cup beef/chicken strips or 1 serving Yakisoba or 1 serving Tofu with soy sauce
1 can tuna in water (46g protein)
1 cup powdered orange juice or water
Meal #4 3:30PM
3-4 slices white loaf bread or 70g Quaker instant oatmeal
6-8 tbsp. peanut butter (If white bread)
40g Enervon HP
Meal #5 7:00PM
3 cups white rice
2-3 cups lean meat
1-2 slices white bread
1-2 tbsp. peanut butter
Meal #6 9:00PM
50g Ensure chocolate meal replacement drink with 35g Quaker instant oatmeal
½-1 cup full cream milk
Supplementary (In between meals):
Less grease peanuts (3.5g fat, 2g protein)
Pictures:
I'll be posting pictures here after I've posted more than 15 times.
Given my ectomorph body type, genes and food intake, I guess I’m one of the lightest and least muscularly developed here. Hehe. More room for improvement, then!
I have questions with regards to my MMA training, though. Perhaps I’m doing too much cardio and fat-burning activities which prevent me from bulking a lot? I didn’t attend my MMA sessions this week to bulk up and also due to my hectic school schedule and I have gained around 5lbs. but perhaps I will go down to 120lbs. again?
Goal:
My main goal for lifting is to be able to reach the 225lbs. mark for 4 reps.
|
|
|
|
