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hiit and fasted cardio even if its 2-3 times a week have made a big difference for me
Bgbay mma + supplement log
- Thread starter bgbay
- Start date
I made a plan I'm going to start forcin my ass out of bed evry Mon-Wed-Fri mornings and doing it. Then I can do my workout at lunch ttime, hopefully this works. Starting KDROL MONDAY for 25 days, can't wait (25 days cause I am hoping to fly away on the 26th) and wil lbe taking my PCT away with me 
Monday January 24 = 2010
Weight 203lbs
Started my Katanadrol today, 5 caps spread out, taking 1 every 3 hours.
Volume day
Squat
5X 225
5X 225
5X 225
5X 225
5X 225
These felt great, I think I will def be able to go up another 10 lbs come Friday
Bench
5X 195
5X 195
5X 195
5X 195
5X 195
Bench was ok, felt a little sore during the last few. Def need a spotter just to gimme that confidence but no one really available at the gym when I go
Deadlift
3 X 315
I did 3X 275 first,t hen said fuck it and tried 3 plates a side and got 3 off.
TOnight I went back and did some arms, felt some energy so I just did Bi's and superset with tri's. Followed by 10 minutes of sprints. Treadmil kept fucking up is why I didn't do more.
Overall I feel good, powerful.
Weight 203lbs
Started my Katanadrol today, 5 caps spread out, taking 1 every 3 hours.
Volume day
Squat
5X 225
5X 225
5X 225
5X 225
5X 225
These felt great, I think I will def be able to go up another 10 lbs come Friday
Bench
5X 195
5X 195
5X 195
5X 195
5X 195
Bench was ok, felt a little sore during the last few. Def need a spotter just to gimme that confidence but no one really available at the gym when I go
Deadlift
3 X 315
I did 3X 275 first,t hen said fuck it and tried 3 plates a side and got 3 off.
TOnight I went back and did some arms, felt some energy so I just did Bi's and superset with tri's. Followed by 10 minutes of sprints. Treadmil kept fucking up is why I didn't do more.
Overall I feel good, powerful.
This cycle is just gonna keep getting better for ya bro!
Wednesday, January 26 - 2011
Woke up and did some morning cardio, just did 20 minutes at intervals. 3.5mph walk, 8.0-11.0mph sprints for 30-45 seconds. Did this for 15 minutes out of the 20, 1 minute warm up, 4 minute cool down.
Didn't make it to the gym, had a lot going on with work and I just couldn't get there, it was recovery day so I did some squats at home with a 40lb weight vest on, push ups and a few ohp with light free weights I had for a shoulder injury, they are like 8lbs or something. Just did them really slow and focused
Had MMA class last night, great workout and I was hitting fuckin hard. I could really feel the power generating from the feet right to my hands when I was throwing punches, my shoulders were a bit sore from throwing so many but thats a work, my gas tank felt great!
Today there is snow everywhere so if the gym isn't open I'll prob just do some heavybag rounds at home, some burpees, etc. nothing too hard but just something to get the heart pumping.
I am def noticing a bit of a difference in my physique, starting to see more lines and look more etched. It's def enough to keep me motivated on down days like this.
Woke up and did some morning cardio, just did 20 minutes at intervals. 3.5mph walk, 8.0-11.0mph sprints for 30-45 seconds. Did this for 15 minutes out of the 20, 1 minute warm up, 4 minute cool down.
Didn't make it to the gym, had a lot going on with work and I just couldn't get there, it was recovery day so I did some squats at home with a 40lb weight vest on, push ups and a few ohp with light free weights I had for a shoulder injury, they are like 8lbs or something. Just did them really slow and focused
Had MMA class last night, great workout and I was hitting fuckin hard. I could really feel the power generating from the feet right to my hands when I was throwing punches, my shoulders were a bit sore from throwing so many but thats a work, my gas tank felt great!
Today there is snow everywhere so if the gym isn't open I'll prob just do some heavybag rounds at home, some burpees, etc. nothing too hard but just something to get the heart pumping.
I am def noticing a bit of a difference in my physique, starting to see more lines and look more etched. It's def enough to keep me motivated on down days like this.
Friday, January 28th
Woke up this morning, did 20 minutes on the treadmil, 2 mins at 3.5mph and 2mins at 6.0mph. My legs have been bothering me lately, feeling really weak and not recovering well. I'm getting lots of rest, well at least i am in bed for at least 8-9 hours and am eating 5-6 meals a day. Not sure what it is, i sit a lot during the day, sitting at my office desk or driving around...going to hit the gym up later today for intensity day.
Woke up this morning, did 20 minutes on the treadmil, 2 mins at 3.5mph and 2mins at 6.0mph. My legs have been bothering me lately, feeling really weak and not recovering well. I'm getting lots of rest, well at least i am in bed for at least 8-9 hours and am eating 5-6 meals a day. Not sure what it is, i sit a lot during the day, sitting at my office desk or driving around...going to hit the gym up later today for intensity day.
maybe try a pre w/o bro??
maybe alittle glutamine post workout maybe n2kts pre workout
Friday, January 28 2011
Today I didnt do the full Texas Method workout as described, mainly because conme Monday I am going to give Wendlers 5//3/1 a go because I think it will be more effective for my MMA training. Texas Method is meant mostly just to be done on it's own and I think the massive amount of squats are hurting my mma game in that my legs are never fully recovered. So Monday or Tuesday I start Wendlers!!
Squats
5X 225
5X 225
5X 225
Standing Overhead Press
5X 125
5X 125
5X 125
Pulls
5X BW
5X BW
5X BW
Incline Curls
10 X 20
10 X20
8 X 20
Then I did a bit of abs.. and I spend about 15 minutes oin the bike
Today I didnt do the full Texas Method workout as described, mainly because conme Monday I am going to give Wendlers 5//3/1 a go because I think it will be more effective for my MMA training. Texas Method is meant mostly just to be done on it's own and I think the massive amount of squats are hurting my mma game in that my legs are never fully recovered. So Monday or Tuesday I start Wendlers!!
Squats
5X 225
5X 225
5X 225
Standing Overhead Press
5X 125
5X 125
5X 125
Pulls
5X BW
5X BW
5X BW
Incline Curls
10 X 20
10 X20
8 X 20
Then I did a bit of abs.. and I spend about 15 minutes oin the bike
My new plan!!
Ok I'm going to keep with the supplements and stuff I spoke of, but I am changing my workout route. I am going to do Wendlers 5/3/1 T NATION | How to Build Pure Strength
I am going to do it exactly as laid out there. 3 days a week, so week one with be Workout ABC, Week 2, DAB, Week 3 CDA and so on.
I'm thinking on running this workout Tues/Thurs/Sat. This way I do my MMA Tues, Wed, Thurs, Sat and I have Sunday and MOnday as two FULL recovery days.
Ok I'm going to keep with the supplements and stuff I spoke of, but I am changing my workout route. I am going to do Wendlers 5/3/1 T NATION | How to Build Pure Strength
I am going to do it exactly as laid out there. 3 days a week, so week one with be Workout ABC, Week 2, DAB, Week 3 CDA and so on.
I'm thinking on running this workout Tues/Thurs/Sat. This way I do my MMA Tues, Wed, Thurs, Sat and I have Sunday and MOnday as two FULL recovery days.
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