I've been trying off and on for a little over a year now to lose fat and build strength, but frankly have been half assing it and continuing to eat like shit up until the beginning of this month. (New Year's Resolutioners; fuck me right?)

At 5'10" and 175 pounds I'm not really "fat", but I am what you may call doughy, and I'm tired of being doughy. As such I've been picking up the pace and and determined to stay consistent in positive eating and staying active other than just my Ice hockey once a week. Here's the plan:



Monday:   Chest and back day in the morning before work. 2 mile run after work

Tuesday:  Extra ice time with full gear because I have much to work on as far as hockey goes

Wednesday:    Legs and Abs/Core/whatever-the-trendy-term-is-these-days day. 2 mile run after work

Thursday:  2 mile run after, in the coming weeks I may add extra ice time

Friday: Arms and shoulders day in the morning before work. 2 mile run after work

Saturday:  2 mile run, body weight workout of push-ups/pull-ups

Sunday:  Game-day


I'll likely add swimming into the mix at some point, but right now I'm just trying to make this a habit first.


How much do you all work out during the week? Any suggestions for the weight lifting muscle group splits?

Monday Squats, HIIT thrusters.
Tuesday  Chest, mile run for time.
Thursday 5k
Friday Deads, HIIT deads.
Saturday Shoulder Press.


I do accessories with all lifts.

Somewhat average week below. This was last week, each week is a little different but similar to this:


Monday

   - Clean + Front Squat + Jerk - 3RM
   - Snatch Deadlift + High-Hang Snatch + Snatch - 75% x (1+1+1) x 5
   - Halting Clean Deadlift (upper thigh) + Finish - 103%x3x5
   - Back Squat - 80%x6, 85%x1,  80%x6, 88%x1, 80%x6, 90%x1

Week 3 of 12


--------------------------
Tuesday

   - Snatch Deadlift + Snatch - 75% x (2+1) x 5
   - Power Clean + Front Squat + Push Jerk - 3RM
   - OHS - 3RM
   - Snatch Push Press - 75%x5x5

3 sets; no rest:  

10 KB Swings

10 Reverse Crunches


--------------------------
Wednesday

   - Snatch - 2RM
   - Clean Deadlift + High-Hang Clean + Clean - 75% x (1+1+1) x 5
   - Halting Snatch Deadlift + Finish - 103%x3x5
   - Front Squat - 80%x3, 85%x1, 80%x3, 88%x1, 80%x3, 91%x1
   - Muscle Snatch - 5x3 (medium weight)



--------------------------
Thursday

   - Front Squat + Jerk - (2+1) RM
   - Snatch High-Pull + Hang Snatch - 75% x (1+1) x 5
   - Power Clean - 2RM
   - Jump Squat - 85%x2x5

3 sets; no rest:  

10 DB Press

10 DB Bent Row


--------------------------
Friday
Rest Day



--------------------------
Saturday April 12 2014

   - Snatch - 70%x2, 75%x2, 80%x1, 85%x1, HS; 90%x2x2 (% of HS)
   - Clean & Jerk - 70% x (2+1), 75% x (2+1), 80%x1, 85%x1, HS; 90% x (2+1) x 2 (% of HS)
   - Back Squat - 83%x4, 88%x1, 83%x4, 91%x1, 83%x4, 93%x1
   - Push Press - 75%x5x5



--------------------------
Sunday
Rest Day  

Monday

treadmill 5 minutes

5 sets Dead Lift

3 sets OHP

3 sets pullups

3 sets OHP

3 sets pullups

treadmill 10-15 minutes



Monday night

Fencing 3 hours



Tuesday (home)

2-3 sets single leg glute bridges

2-3 sets weighted back extensions

2-3 sets reverse hyper extensions

2-3 sets planks

2-3 sets hanging leg raises

2-3 sets weighted side bends



Wednesday

5 minutes treadmill

3 sets dumbbell bench

3 sets dumbbell bent row

3 sets dips

3 sets seated cable rows

2 sets reverse fly

2 sets shrugs

treadmill 10-15 minutes



Thursday

2 hours Karate



Friday

treadmill 5 minutes

5 sets squats

5 sets glute ham raise

3 sets RDL

3 sets pull through

2 sets hip work

3 sets weighted back extensions

treadmill 10-15 minutes



Saturday (home)

2-3 sets single leg glute bridges

2-3 sets weighted back extensions

2-3 sets reverse hyper extensions

2-3 sets planks

2-3 sets hanging leg raises

2-3 sets weighted side bends

3 sets curls

3 sets overhead tricep ext



Sunday

Fencing 3 hours

I'm currently in rehab mode coming back from a Type 1 AC Separation. My work schedule rotates. I spend 24hrs running a truck in Hell then have 72hrs off.

Day
1. Work ambulance in "District 9"
2. Recover
3. Deads and squats
4. Upper body - transitioning to freeweights again

The cycle repeats.

"10/5/3" by Kyle Pierce aka LSUS Program

In the 3's phase currently

Monday -- Legs -- squats, leg press sled, leg extensions, leg curls, calf raises
Tuesday -- Chest  -- bench, incline bench, decline bench, flies, cables
Weds -- Back -- cable rows, dumbbell rows, wide grip lat pull down, narrow grip lat pull down, back extension machine
Thurs -- Shoulders -- dumbbell shrugs, dumbbell press, lateral raises, cable delt raises
Fri -- Bis/Tris -- barbell curls, incline dumbbell curls, cable curls, isolation curls, skullcrushers, dumbbell lifts, pulldowns, overhead pulls

I try to do a minimum of 20min of cardio each day, with a goal of 120min cardio per week. I mix it up between the elliptical and treadmill, steady state cardio and HIIT, depending on how tired/sore I am.

I also do abs throughout the week, usually do 2 or 3 exercises every other day.

I cycle the main lifts I do too, so like next week I may use dumbbells instead of barbells for bench and incline, or front lateral raises instead of side, etc..

PPL, off, PPL, off, repeat.














 

Basically a bare bones SS since August with some accessory work.  It's nice and simple, usually takes an hour or less and I work just about every muscle in my body.  I'm morbidly obese but am leaning out quite a bit.  For now I'm adding about 15lbs per exercise a week, on average.  Except OHP, I'm lucky if I can add 5lbs/week.

Some of you guys are rocking it harder than I am. My weekly schedule currently:

Mon: Weight/HIIT with trainer in morning. Indoor rock climb evening.
Tue: 5 mile hike with ~950ft elevation change within second and third mile carrying 40lb ruck in morning. 2 mile run in evening.
Wed: Weight/HIIT with trainer in morning. Indoor rock climb evening.
Thurs: 5 mile hike with ~950ft elevation change within second and third mile carrying 40lb ruck in morning. 2 mile run in evening. Soon I will be added range time on Thursday nights with guys from work.
Friday: Weight/HIIT with trainer in morning.
Sat: Long ruck (40lb ruck) with a minimum of 8 miles. Fairly flat though unfortunately.
Sun: Indoor rock climbing although I may move this to Friday night due to crowds and use Sunday as full rest day.

So after Friday morning I am generally taking it easy. Hardest part for me is ensuring I am intaking enough calories. If I do not my evening activities suffer and I run out of steam fast.

As a FYI my friends and I are planning some hikes this year that are 5+ days carrying everything you need. So I reached back to my old army experiences and began ruck training. I can definitely feel the difference now (and see it when others are smoked but I am not). It helps that I am training with a ruck that weighs twice what my actual event ruck does.

I keep thinking I need to add a more formal weight training regimen in. I am getting squats and presses in etc but no deadlifts.

You guys workout a ton. Id rather eat and throw, than run and puke.




























































 

So am I but I feel great, and the doc says Im at a good healthy weight. He said if you chose you can drop some weight, but that is your choice.

 




 

This week so far:
Monday -
OHP 5/3/1 (1+ was 150lbs, and I managed to squeeze 4 reps)
Band Assist Chins 5x8
NGBP 105X5, 120x5, 135x10 (should have been 5, but it felt good )
Band Pull-aparts 3x10
Dips, band assist 3x10
Facepulls 3x10

Tuesday
Fire Training/meeting

Wednesday
Dead 5/3/1
Front Squat 3x5
Leg Curls 3x10
Good Morning 3x10
Abs 4x10 (mix of roller, spartans) 1min bike between sets.

Friday
Bench Press 5/3/1
Band Assist Chin 5x8
Incline Bench 3x5
Krocs 3x10
DB press 3x10
Facepull 3x10

I have lots of options for Conditioning after...Prowler, tire flips, sledgehammer, battleropes, etc...But I've been skipping those most of the time

Damn. I've met some tall people, but I don't think I've met anyone literally a foot taller than I am.

My powerlifting schedule
(often changes bc of life)

Sunday - Squats
-Squat or squat variant (Safety bar, bands, chains, etc)
-pause squat
-GHR

Wednesday - Bench (lite)
-Swiss Bar Becnh
-Rows
-Chins
-Band work for shoulders
-Biceps

Thursday - Deadlifts
-Deads
-Deads w chain
-Reverse Hyper

Saturday - Bench
-Bench
-Swiss bar bench
-Chins
-Band work for shoulders

I do push pull supersets, I run the same exercises for 12 weeks, 2 weeks of body weight recovery and then start over with a new set of exercises.


Monday : chest, shoulders, and tri's

Tuesday: Intervals (duration is # of sets done in 1 hour) (sometimes I break these up into Tabata sprints if I am pushed for time, and I push myself till I puke to make up for it...)

Weds. : legs and ab's

Thursday: recovery leg run (3 miles 8 minute mile)

Friday: back and bi's

Saturday: even week pyramid run 1-5-1 (1 minute hard, 1 minute easy, 2 minute hard, 2 minute easy and so on)
                 odd week I run 7 miles as fast as I possibly can
Sunday: day off usually walk the dog a few miles and a pace that the Boxer thinks we are running...

Average week during this cycle:

Monday
Snatch balance
Overhead squats
Chain back squats
Metcon (Involving various movements, may involve movement from above and HSPU work)

Tuesday
3 position squat clean Every 90 sec until complete
Some sort of single leg work (Front rack lunges, pistols, weighted stepups)
Metcon (involving power movements of above, HSPU and single leg work

Wednesday
Deadlift
weighted chinups
Metcon involving above movements; DU's ect

Thursday
split jerks
Bench press
metcon

Friday
Squat snatches
metcon
Muscleup work; ring dips
If at box, additional strength work and a second metcon, if able

While the perks do outweigh the cons. My maxes and overall strength come much slower than everyone elses. Though I can lift halhalf the weight and still out throw a entire field. The leverage is the perk. My back does hurt a lot as do the knees.

 

I thought my workout was brutal.

Sunday I stripped, sanded, did bodywork, and primered a firewall and frame. Monday I used a roto ho and weeded my rocks.  Tuesday I changed a wheel, tire, and transmission on a heavy piece of equipment.  Wednesday I moved some sheets of steel, tubing, welded them, and then installed them.  

Yeah, that is real cross fit. I didn't have to pay a membership for it or deal with any lunk heads.

Leg day. I'm a hockey player, so I tailored today with suggestions towards that end of stable mobility and balance with strength as opposed to raw force and then mixed in some core work.

3 x 5 fire hydrants with 3 second hold for each leg
3 x 5 goblet squats with a 10 second hold when low and a 30 pound weight
3 x 5 side lunges with a 30 pound weight
3 x 5 one legged raised lunges with 20 pounds in each hound
3 x 10 hip abductor machine at 130 pounds with a 3 second hold each rep

3 x 10 second glute bridge into 10 second one leg glute bridge into 10 second opposite leg glute bridge
3 x 10 second scissors into 10 seconds of alternate scissors with legs crossing over each other into 5 bottoms up

Tomorrow my legs will most likely feel like spaghetti


For reference as to what the fuck I'm talking about for legs


I'll have to actuallly work out a plan for chest/back and arms/shoulder day. It's a hell of a lot easier when you KNOW what you're going to do ahead of time.

One session squats and bench heavy with upper accessories.

M: Squats, Bench press, incline press
Tu: Deadlifts, rows, pullups
W: Squats, OHP, straight leg deads (if im feeling it)
Th: Cleans, bench press, flyes
F: Squats, tri's, bi's

Putting the focus on the big 3, with OHP added as well.

ever think of joining a gym related to combat sports?

boxing, muay thai, jiu jitsu, mma, etc

Every morning I perform the Eight Brocade followed by 30 minutes of Zhan Zhuang. Monday, morning exercise and evening three hours of Judo. Tues, Morning exercise, afternoon 30 minutes Tai Chi ,resistance bands 150 Uchi Komi and 6 rounds of Tabata with a 45 lb KB. Wed, morning routine and evening three hours of Judo. Thurs, morning routine and afternoon same as Tuesday. Friday, morning routine afternoon 1 hour Tai Chi. Saturday, morning routine afternoon 30 min. Tai Chi and go to a push hands class. Sunday, morning routine and sit on my ass. I would do more but I am pushing 60.

Been doing this.  I like it, workouts are less than an hour and are tough if you push it to failure like called for.  



Dorian Yates HIT

I took Kajukenbo for about 3 years during highschool. Shit's a blast, incredibly useful, and great conditioning.

Monday- Basketall 1-1.5hrs depending on how many show up. If no basketball - See Tuesday
Tuesday- Full body workout (30-40mins) + 30mins (minimum) cardio
Wednesday - See Monday
Thursday - See Tuesday
Friday - See Monday
Saturday - Medium Full Body workout with some pool time

Diet - Paleo with emphasis on high protein

I did a basic 5-day split while I was rehabilitating my knee last year. Look at bodybuilding.com for a couple of routines. Now, I am trying to cut body fat, so very low carbs. Basically I eat lean meats, eggs and veggies for meals.

I had to look up Kajukenbo, never heard of that before. Looks pretty cool.

The reason I mention is because I too wanted to join a gym and get in good shape but I also wanted to learn a skill at the same time.

Also if your going to pay a business a certain amount of your funds you should really get the most out of it.

For instance after 5 years at a regular gym you should be in great shape.

After 5 years at an MMA gym or Boxing gym or whatever you'll not only be in great shape but you'll be highly skilled.

We have people who train for only 1-2 years in our gym before venturing into amateur MMA fights or amateur kickboxing matches.

Kajukenbo is fucking vicious, it was made to stop bar-fights immediately. It's a lot of fun, but all the instructors here teach the newer fancier competition style of Kajukenbo. I learned the harder, uglier, more practical style that was intended more for punishing an attacker than for winning competitions. Makes it hard to want to go back.

I've thought about an MMA or boxing gym a bit. Could be a fun way to get back into combat sports.

yeah it looks like a lot of attacks to the throat area, look like serious shit there

which i find funny because we do the same thing in jiu jitsu only difference is im choking you not hitting you

Normally
Saturday: 5/3/1 squat, DL (standard or sumo) for reps, leg work
Sunday: 5/3/1 bench, OHP or incline bp for reps, chest work, tri's
Tuesday: 5/3/1 DL, squat or front sq for reps, back work, bi's
Thursday: 5/3/1 OHP, incline or bench for reps, shoulder work

by "for reps" I mean 3-5 sets of 6-12 depending on the week

This semester, due to an extra two nights in class, work M-F 0630-1600 and Sat 1900-0700 - Class M,W,TH, F 1800-2200:
Sat: Pyramid squats (WU, 10, 8, 6, 4, 4, 4, 6, 8, 10 - or similar), some other sort of leg work
Sun: Bench (same format as above), OHP, chest and/or shoulder work
Tues: Heavy DL, other back work

How so?

The martial art was developed for ending street fights and bar fights ASAP with as much violence of action as possible.

From a self defense stand point: it's simple and it's very affective.

For me it also helped with my sense of balance and learning how to affectively use my body in a physical altercation.

Yeah, it looks like it would be useful......for someone who makes a practice of getting into bar fights.

Personally, I've found it far more effective and efficient to just avoid getting into bar fights...

That's always the first course of action

The big thing with Kajukenbo is that taking the core of it and changing it to your needs is encouraged. There are four main "branches" of Kajukenbo. In the video it looks mostly like the original "old style."

Different schools emphasize different things, and people take what they will from the schools. My school did a lot of focus on self defense techniques, dodging and general striking. I took as much grappling as I could from it and did less of the dodging but emphasized on hard blocks compared to most. That combined with general striking, I was much more direct than the rest of the students.

Not that I'm some fucking macho bad-ass by any means, the point is just to note how different it can be from one school to another and one student to another.

Old school training, people beat the fuck out of each other fight-club style. Most of the modern school's in my area are a bit more... gentle. They're aimed at younger crowds and tournaments, and less of self defense and effectiveness. The school I went to changed into that, which is why I left.

Belt tests I would get my fucking ass kicked by three or four guys a good bit bigger than me, was expected to have physical strength and stamina, and still be able to perform my forms, self defenses and do well in sparring/grappling. Instructor liked to change the rules mid-test when you werent expecting. So you'd go from upright sparring one guy in a controlled manner, to suddenly its two guys with foam clubs, one with a rubber knife and one guy just using his hands.

It was entertaining and useful, I miss it. I wish I could find a school that taught "The Old Way."

I'm on week five of the Master workout in Bob Paris' book "Flawless"