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#321064 - 02/08/07 02:12 PM My Training Log
Al_Fernz Offline
Member

Registered: 01/15/06
Posts: 342
Loc: Ireland
Intro:

Hello, long time lurker here! My story really starts off about a year ago when I first took up MA. I googled some strenghening forums in relation to martial arts and hey presto I found this great forum. For this time I really looked at the advice other people were getting and tried to build my knowledge of weight-training and strenghening. Anywho for a while I decided to avoid the "big" exercises and just get a chin-up bar and do basic exercises e.g push-ups, sit-ups and bodyweight lunges.

The Work-out:

Alas, recently I decided to take the plunge and buy a barbell, bench and some heavier weights. Anyways heres the work-out I devised for myself (in order):

Squats,
Bench-Press,
Military Press,
Weighted Chin-up,

You will see the rep and set range in my log. P.S bear in mind Im a complete newbie to the game so my lifts are pretty pathetic, don't be too harsh! Im hoping to do the routine twice a week as a supplement to my 3 times MA training. I've also thought of changing a few exercises just to keep me fresh i.e upright row instead of military press but all these exercises are my favorites and I don't think Im neglecting any bodyparts.

My MA:

I do semi-contact kickboxing or sport-karate as people in the US know it. In the last year I have improved a lot and am hoping my strenghening routine will add to my development.

Aims and goals:

I want it all! Haha, sorry if im being too general here guys but I want to improve my speed and power for fighting and also look good for the ladies (who doesn't). I hope my
routine is a fair reflection of this.

Age: 22
Height: 6ft
Weight: 73kg

So OK critics get ready with your pot-shots! Any advice/criticism/Cord analogies are welcome!

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#321065 - 02/08/07 02:18 PM Re: My Training Log [Re: Al_Fernz]
Al_Fernz Offline
Member

Registered: 01/15/06
Posts: 342
Loc: Ireland
Day 1: 4/2/07
Start: 12:10
End: 12:55

Squat:
55kgs * 12
60 * 12
65 *10,*10,*8

Military Press:
40kg * 12, * 8, *3
35kg *11, *11

Bench Press:
50kg *12, *10, *8, *8
55kg *8

Weighted Pull-up:
20kg *12,*12,*12,*12,*12

Comments:
First work out and it felt good!

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#321066 - 02/08/07 06:06 PM Re: My Training Log [Re: Al_Fernz]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Squats, Bench-Press, Military Press and Weighted Chin-ups ... I can't say anything bad about these, great exercises that pretty much hit everything you need to.

These will give you what you are looking for for strength and looks, no problem. For speed make sure you are lifting explosively while still with good form, technique and control. Lower slightly slower to get the benefit of the lowering of the weight. Rinse and repeat. Also to become faster look at ploymetrics or H.I.I.T. (High Intensity Interval Training). The combination of this will get you your goals. And later you may wish to implement some isolated lifting to enhance the looks of muscles such as biceps/triceps and calves ... but don't worry about them so much as this point.

Hey, and don't worry about what others may think of how much you are lifting, you are lifting for yourself and you have just started. Always best to start out with smaller weights and then build into them, even if you can lift more. Let your body gradually adjust to the changes which will give you a better chance of sticking with it. Too many people go gung-ho and realize just how difficult it is and find it hard to keep up to and thus quit. Small with gradual increases, building up steam with time and effort ... that wins the race.

Good luck to you and keep up the good work.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#321067 - 02/08/07 06:12 PM Re: My Training Log [Re: Al_Fernz]
Al_Fernz Offline
Member

Registered: 01/15/06
Posts: 342
Loc: Ireland
Day 2:7/2/07
Start: 10:30
End: 11:30

Squat: 65kg *12,*10,*10, *8
67.5kg *8

Bench: 50kg *12,*12,*10
55kg *3
52.5kg *6

Military Press: 35kg *12, *10, *10
37.5kg *5, *4.5

Weighted Pull-up: 20kg *12
25kg *10, *10, *7, *8

Comments:
Got a bit ahead of myself on the bench! I realise it will be a slow progress to get this up seeing as I've never done the exercise before. Weighted pull-up much harder(better for me!) with the extra 5 kilos.

Aside:
In training I've noticed my legs already fell stronger and my kicks are faster and higher then ever (gotta luv triple roundhouses and machine gun kicking!) maybe its the squats are maybe it's physcological but I'm loving it!

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#321068 - 02/09/07 05:43 PM Re: My Training Log [Re: Al_Fernz]
Al_Fernz Offline
Member

Registered: 01/15/06
Posts: 342
Loc: Ireland
Day 3: 9/2/07
Start: 11:05
End: 11:55

Squat:
65kg *12
70kg *8,*8,*6,*8

Bench Press:
52.5kg *10,*10,*8,*6
50kg *6

Military Press:
37.5kg *5,*2
35kg *7,*8,*10

Weighted Chin-up
20kg *12
25kg *8,*8,*8,*7.5

Comments:
A bit tired from training but once I finished my warm-up all was forgotten. Went up slighly on the squat. Took a lot out of me and my bench and military press were affected. Anyways a good workout.

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#321069 - 02/12/07 06:49 PM Re: My Training Log [Re: Al_Fernz]
Al_Fernz Offline
Member

Registered: 01/15/06
Posts: 342
Loc: Ireland
Had a tournament yesterday (1st gold -75kgs novice, 2nd silver -75kgs brown and black belt sparring, boo-yah!) and I've decided to take a week off training because I have a little niggle in my hamstring that I want to go away. So anyways I want to still lift. Would it be of any benefit to me to do my routine without the squat?

I realise that Squats should be the most important exercise but I want this niggle to go away. Basically its a small strain I've had for the last two months. I've continued training because once I warm up it goes.

Any thoughts/advice please?

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#321070 - 02/17/07 12:56 PM Re: My Training Log [Re: Al_Fernz]
Al_Fernz Offline
Member

Registered: 01/15/06
Posts: 342
Loc: Ireland
Actually, had serious problems this week with that strain. Wasn't able to train all week if I wanted to. Eventually went to the physio yesterday and she confirmed that I had a groin strain. I got some exercises to do and have to ice the area every 10 minutes. Today it feels much better so I decided to work out, without the Squats just so my leg gets a bit more rest.

19/02/2007
Start: 11:30
End: 12:25

Rehabilitation excercises(boring!)

Bench: 57.25kg *8,*8,*8,*7.5

Seated Military Press: 40kg *3
37.5kg *6,*5,*2
35kg *6

Weighted Chin-up: 25kg *10,*10,*9,*10,*10

Comments:
God I miss that squat. Working-out was kind of refreshing without it, so I really need to start doing it again!

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#321071 - 02/17/07 01:29 PM Re: My Training Log [Re: Al_Fernz]
MattJ Offline
Free Rhinoplasty!
Prolific

Registered: 11/25/04
Posts: 15634
Loc: York PA. USA
Lucky you if you miss squats!

I hate doing them, but as we all know, they are one of the "foundation" moves for strengthening.

Sorry to hear about your injury. Take it easy and let it heal.
_________________________
"In case you ever wondered what it's like to be knocked out, it's like waking up from a nightmare only to discover it wasn't a dream." -Forrest Griffin

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#321072 - 02/17/07 04:33 PM Re: My Training Log [Re: Al_Fernz]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Having injuries and missing working out, I hear you as most have. Take care and make sure you heal well enough so that you don't have reoccuring problems.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#321073 - 02/21/07 07:25 AM Re: My Training Log [Re: Dereck]
Al_Fernz Offline
Member

Registered: 01/15/06
Posts: 342
Loc: Ireland
Day 5: 21/2/07
Start: 10:10
End: 11:00

Phsyio work

Bench Press:
60kg *6,*7,*8
57.5kg *8,*5

Military Press:
37.5kg *8,*6,*5
35kg *7,*4

Weighted Pull-up(wide grip,palms out)
15kg *10,*10,*9

Weighted Chin-up(narrow-grip,palms in)
25kg, *8,*8,*8,*9

Weighted cruch
20kg,*20,*20,*20

Comments:
Recovery seems to be going well enough. Slowly but surely. My leg feels much better, but I'll wait for the physio to give me the go ahead before going back to training and squating (God I miss both of these). Workout feels a little bland without the squats. No real attack on the CNS, gotta miss that! Anyway happy enough with the work-out. Benched 60kg for the first time, and found it easier in the second and 3rd sets. However, I could't lift it off the bar for the 4th set. What happened there?

Anyways appreciate all the feedback so far lads .

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