Outside of sponsored supplement logs, I haven't kept a really detailed comprehensive training log in quite some time. I've decided that it's time to fix that. Before I get on the training/diet/supplements, I want to include a personal update. I have only had a handful of MMA sessions since I was supposed to have my last fight; not due to health, but scheduling conflicts. I am looking to get back into the cage at some point in the summer, but nothing is in the works at this moment.
Split
Monday-Cardio, Upper-Vertical Flexion/Extension, Core
Tuesday-Conditioning
Wednesday-Cardio, Lower-Push/Pull, Core
Thursday-Conditioning
Friday-Cardio (maybe), Upper-Horizontal Flexion/Extension, Core
Supplements
Xtend-4 scoops post-training
SuperCarb-25 post-training
WMS-80g post-training
2nd Gear-1 cap/day
Testofen-750mg divided into morning/night
Fish Oil-10g
RPM-4 caps ~45 pre-training
Diet
A couple of quick comments; my diet is based off of 2 main principles: blood pH and minimal gluten. I try to eat only 2 sources of complex carbs which are red potatoes and basmati rice (I know I use WMS, but the PRAL is almost neutral)
Meal 1-4 eggs (2 whole, 2 whites), 6 oz turkey sausage, 10 oz red potatoes, 1 serving of fruit (either apples, pineapple, or raisins), Testofen
Meal 2-45g protein blend, 5g fish oil
Meal 3-8 oz chicken, 1 can green beans (3.5 servings produce)
Meal 4-Part 1: Xtend/SC/WMS drink; Part 2-4 eggs (2 whole, 2 whites), 6 stripes center cut bacon, 1 serving of fruit
Meal 5-2 scoops 100% ON Casein, 5g fish oil, Testofen, 2nd Gear
Macros: ~70-75g fat, 200g carbs, 215g protein (plus 15g BCAA)= ~2350 kcals
Alas, here is my secret to keeping mass up and gaining strength: balls-out cheat days of Saturday and Sunday. My breakfast is the same, but all other meals are fair game. I always hit ~200g of protein, but I am sure that I boost kcal intake to ~4500-5000 on these days. For the most part, the sources are clean and I seldom drink anymore; however, I do have a huge affinity for pizza and this is when I can no longer resist.
4/13-Cardio/Upper PF/E, Core
Fasted Morning Cardio
20 minutes (HR in 150-165 range)
Lifts
Neutral F/E
Dips/Chins-BW+45x8, 2xBW+70x6/BWx8, 2xBW+25
60 sec rest between sets; 20 secs to adjust weight on belt
Compound F/E
Wide Upright Rows-105x10, 115x10, 125x10
Seated DB Press-2x60x10 (tightness in my right delt)
Isolated F/E
Pressdowns/Hammer Curls-3x160x12/3x50x10
Core
Cross-body Trunk Rotations-3x60x12
DC Stretches
Split
Monday-Cardio, Upper-Vertical Flexion/Extension, Core
Tuesday-Conditioning
Wednesday-Cardio, Lower-Push/Pull, Core
Thursday-Conditioning
Friday-Cardio (maybe), Upper-Horizontal Flexion/Extension, Core
Supplements
Xtend-4 scoops post-training
SuperCarb-25 post-training
WMS-80g post-training
2nd Gear-1 cap/day
Testofen-750mg divided into morning/night
Fish Oil-10g
RPM-4 caps ~45 pre-training
Diet
A couple of quick comments; my diet is based off of 2 main principles: blood pH and minimal gluten. I try to eat only 2 sources of complex carbs which are red potatoes and basmati rice (I know I use WMS, but the PRAL is almost neutral)
Meal 1-4 eggs (2 whole, 2 whites), 6 oz turkey sausage, 10 oz red potatoes, 1 serving of fruit (either apples, pineapple, or raisins), Testofen
Meal 2-45g protein blend, 5g fish oil
Meal 3-8 oz chicken, 1 can green beans (3.5 servings produce)
Meal 4-Part 1: Xtend/SC/WMS drink; Part 2-4 eggs (2 whole, 2 whites), 6 stripes center cut bacon, 1 serving of fruit
Meal 5-2 scoops 100% ON Casein, 5g fish oil, Testofen, 2nd Gear
Macros: ~70-75g fat, 200g carbs, 215g protein (plus 15g BCAA)= ~2350 kcals
Alas, here is my secret to keeping mass up and gaining strength: balls-out cheat days of Saturday and Sunday. My breakfast is the same, but all other meals are fair game. I always hit ~200g of protein, but I am sure that I boost kcal intake to ~4500-5000 on these days. For the most part, the sources are clean and I seldom drink anymore; however, I do have a huge affinity for pizza and this is when I can no longer resist.
4/13-Cardio/Upper PF/E, Core
Fasted Morning Cardio
20 minutes (HR in 150-165 range)
Lifts
Neutral F/E
Dips/Chins-BW+45x8, 2xBW+70x6/BWx8, 2xBW+25
60 sec rest between sets; 20 secs to adjust weight on belt
Compound F/E
Wide Upright Rows-105x10, 115x10, 125x10
Seated DB Press-2x60x10 (tightness in my right delt)
Isolated F/E
Pressdowns/Hammer Curls-3x160x12/3x50x10
Core
Cross-body Trunk Rotations-3x60x12
DC Stretches