mythil Posted July 14, 2013 Share Posted July 14, 2013 I'm going to move my details from my old threat to this one as I've only just found this part, I've been ignoring it for a bit. Current workout as of 15'th July MondayPecs Incline Barbell Bench Press 15, 8, 8, 6 60-90 secPecs Flat Barbell Bench Press 15, 8, 8, 6 60-90 secPecs Dip 15, 8, 8, 6 60-90 secPecs Barbell Pullover 15, 8, 8, 6 60-90 secRunning: 20 minutes TuesdayQuads Barbell Squats 15, 8, 8, 6 60-90 secQuads Front Barbell Squat 15, 8, 8, 6 60-90 secQuads Sumo Deadlift 15, 8, 8, 6 60-90 secHamstrings Barbell Stiff-Legged Deadlift 15, 8, 8, 6 60-90 secRunning 20 minutes ThursdayDelts Barbell Military Press 15, 8, 8, 6 60-90 secDelts Barbell Upright Row 15, 8, 8, 6 60-90 secDelts Barbell Clean and Press 15, 8, 8, 6 60-90 secRunning: 20 minutes FridayLats Pull-up 15, 8, 8, 6 60-90 secLats Bent-Over Barbell Row 15, 8, 8, 6 60-90 secLower Back Barbell Deadlift 15, 8, 8, 6 60-90 secRunning: 20 minutes Other Activities Wednesday: Kendo - One hour thirty minutesThursday: Wing Chun - One hour private trainingSaturday: Kendo - Two hours intense practice Current Diet Breakfast: Replacement Milk with frozen fruit, sometimes toast too Snack: Vegetable Smoothie Lunch: Quinoa Chili or similar dish with hummus and wrapsorVegetables WrapsorRice and vegetable dish Snack: Fruit Dinner: Stir fry orSteamed vegetables and protein sourceorLarge salad with protein source Link to comment Share on other sites More sharing options...
C.O. Posted July 17, 2013 Share Posted July 17, 2013 Wow nice! That is very detailed! Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 20, 2013 Share Posted July 20, 2013 Great detail Alex, nutrition looks good as does the training. Keep at it buddy MF. Link to comment Share on other sites More sharing options...
mythil Posted September 22, 2013 Author Share Posted September 22, 2013 Just an update as I am changing stuff around, don't want to do the same thing over and over again. I'm using the 5/3/1 program (again) with the body weight exercises. So it would go like this. Monday: (Bar)Squat (Bodyweight)One leg squat or lunge: 5x15Sit ups: 5x15 Tuesday: (Bar)Bench (Bodyweight)Chinups: 5x15Pushups: 5x15 Thursday:(Bar) Deadlift (Bodyweight)GHR (Glute ham raise): 5x15Hanging Knee Lifts: 5x15 Friday:(Bar)Shoulder Press (Bodyweight)Chinups: 5x15Dips: 5x15 Usual martial arts training stays as is, I'll get some jogging in there too if I am not too exhausted. Link to comment Share on other sites More sharing options...
mythil Posted January 7, 2014 Author Share Posted January 7, 2014 Well I'm currently working off Christmas, or I will be as soon as I get over the flu my other half gave me. So this is what I'll be doing. Up hill walking on a treadmill. I will be putting 14k in the distance and see how far I can make it each day (I can't really run at the moment as my lungs are recovering and my legs are healing though they aren't badly damaged at all, I just can't "pound the track" with them so uphill fast walking is the best option). Twice a week I will be lifting hard and heavy on a 5x5 compound only lifts. That means squats, deads, shoulder press, chest press. I'm also thinking of trying intermittent fasting but I'm 50/50 on the information presented so I'll give it a try and if it isn't doing anything or if it's having an adverse effect I'll stop. Link to comment Share on other sites More sharing options...
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