Hey all, it's time to start tracking this shit properly so i can start making proper progress.
I'm kinda going back to basics with my gym work cos i've started MMA this week. My spilts gonna look like this:
Monday: MMA
Tuesday: chest, shoulders & arms
Wednesday:rest
Thursday: MMA
Friday: legs & back
I'd love if i could rest properly for the weekend but unfortunately i work in a hotel bar part time, late nights & hard ass busy work. I'm gonna do my best to not let my diet deteriate to much over the weekends anymore by bringing a shake & some sandwichs for a 4 in the morning end of work feed.
This week so far:
Monday 23.4.07
Started MMA today. Its a 1 hour session. I thought it would take alot more out of me than it did. They do a good solid warm up which i'm really happy about cos i did damage to my lower back a few years ago in karate cos of cold rooms & shit warm ups(stretching & kicking high cold is a bitch). I've 6 weeks of beginner classes to get through. Its seems like its mostly ground work. I'll post more info when i figure more about it. But so far i like it, got the heart rate up anyway.
Wednesday 25.4.07
(This session will be Tuesday's from next week on....& all weight in kgs btw)
Warm up: 5 min cycle, 2 sets 20 push ups & stretched from head to toe.
Chest:
Bench Press: (reps x weight)
12 x 50
8 x 60
6 x 65
6 x 60
Incline DB press
10 x 20 (i.e. 20kg db in each hand)
7 x 22.5
6 x 22.5
6 x 20
Shoulders:
Seated DB press:
6 x 18
6 x 18
*These were going bad cos i felt a bit weaker after chest so i switched to barbell presses & lowered the weight slightly
Seated Barbell presses:
12 x 27kg(weight plus bar)
8 x 32
8 x 32
* that felt alot better, good burn.
Alternating lateral raises:
10 x 8 (i.e 10 reps & 8kg each hand, alternating one side with the other obviously)
10 x 10
8 x 12
8 x 10, 6 x 8, 6 x 6 triple dropset, that was fucking good thing!!!
Bi's & Tri's:
I did a bi's/tri's superset x 3 times.
Standing Ez bar 21's(bottom half, top half, full reps), Weight = 22kg including bar. Then with little to no rest:
Lying incline ez bar tricep extensions(love this excerise, worked out 12 reps each set). Same weight.
This is a lot less than i'd do for arms normally. It actually felt way better though, good pump rather than total annihilation, which could go to explain why my arms are a lacking bodypart. Next time i might add in 1 more superset combination(as opposed to 3 usually) & see how i respond.
Workout = 75 minutes
Phew thats a long post. I hope to post each day individually from now on. Looking forward to friday when ill be a little less embaressed about the numbers!
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"Our myths are steeped in blood and tragedy and the grim acceptance of fate. The difference between these myths and the lessons they teach us and the modern day are virtually non existant. A man's life, decided by the warmongers, by the blade of a knife, a bullet from a gun or a bomb is no different from the warmongers and warriors of legend. We write our own legends today, here and now, yet always with blood."
A.A. Nemtheanga | 
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