My training/supps leading to 155

Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
Since my ISP has been a little shaky lately, I decided to use some of my time to develop a well though-out diet, training, and supplementation program for the next 6 weeks.

Today is day 1 and I will be updating my lifts, cardio/conditioning, and my diet everyday.

Here is basically my breakdown:

Starting Stats
Wt (LBM)
BF%

Flat BP-185x5
Dips-BW+70x5
BB Rows-275x12
Pull-Ups-BW+10x5
DB Rows-110x10
Military Press-
Cleans-185x6
DB Snatch-

Goals
Wt (LBM)
BF%
Flat BP-195x5
Dips-BW+80x5
BB Rows-295x12
Pull-Ups-BW+25x5
DB Rows-120x10
Military Press-
Cleans-195x6
DB Snatch-

Schedule

Mon-Max Chest, Back, Biceps, Cardio/MMA
Tues-Lower Body/BJJ
Wed-Cardio/MMA
Thurs-Dynamic Chest, Back/BJJ
Fri-Cardio
Sat-Triceps, Delts, Traps/Cardio


Supplements

EvoPro-1.5 scoops/day
RPM-4 caps before lifting
BCAA-20-30g/day
IGF-2-10-12 caps/day
b-AT-3 squirts/day
 
Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
I had a monster training day today. I was a little fatigued throughout the day and almost didn't train, but then I asked myself,"What would Wanderlei Do?" I did my mac chest, back, and biceps WO today followed by a 5 mile run. My numbers were:

Flat BP-185x3
BB Rows- 245x12x3 (my lower back was tender and I didn't want to push my luck)
Incline DB-60x10, 60x8, 60x6; I need to work on my muscluar endurance
DB Rows (DC Style)-110x10+5
Hammer Curls/Facepulls-50x8/90x12, 55x5+5+4 (PR)/90x12

DC Stretches for Chest, Back, and Biceps.

I had a phenomenal pump today and some crazy focus and intensity. My strength was surprisingly good and I am really looking forward to how much progress I will make over the next 6 weeks. I weighed myself today and I was at 180, but I was holding some crazy water from Sunday. After my fight, I went out and celebrated and I got my Goose on a little too much, so I spent yesterday recovering.

Initial Impressions: IGF-2 KTFO'd me this morning, great pump, vascularity, endurance.
 
Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
Today was dynamic legs

Dynamic Squats-3x185x5
Reverse Lunges-3x125x5
Unilateral Squats-40'sx3x5
Weighted Hypers-BW+25x3x15
Comments-kinda hazy/unfocused, possibly from overcast weather;good pump in thighs and lower back;decent strength, but low energy

I am going to do cardio later today and I will update after that.
 
Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
From the "At least it didn't happen last week" department, I rolled my right ankle again while I was doing cardio. I need to take some extra magnesium and double-up on my Osteo-C so this damn thing will finally heal up. I probably should also buy a new pair of running shows since I am certain that I am past the 250 mile mark. Also, having flat feet does not help this out either. Hopefully, I will be able to continue with my training by Thursday.
 
Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
I forgot to add in my diet for the past two days.

Mondays-170P/350C/70F (1g/lb, 2.0g/lb, .4g/lb)
Projected Kcal Intake-2710 (25/52/23)
Actual Kcal Intake-185/358/65=2757 (27/53/20)

Meal 1- 3 eggs (1 yolk), 2 oz TX grillers, 1C oats, 1 oz honey
30/80/12-548 8g fiber Actual Kcal-516

Meal 2- 4 FF Hot Dogs w/ Turkey Chilli
45/114/7-699 20g fiber Actual Kcal-619

Meal 3-EvoPro w/ .5C oats and banana
30/60/6-414 6g fiber Actual Kcal-390

Meal 4-Turkey, Bacon, and Cheese Sandwich w/ Yogurt
25/50/15-435 4g fiber Actual Kcal-419

Meal 5- Same as meal 2 w/ 2 oz cheese
55/110/25-885 18g fiber Actual Kcal-813

Tuesdays- 220P/175C/90F (1.25g/lb, 1g/lb, .5g/lb)
Projected Kcal Intake-2390 (37/29/34)
Actual Kcal Intake-220/174/51=2035 (43/34/23)

Meal 1- 3 eggs (1 yolk), 2 oz turkey, .5C oats, banana
30/60/10-450 6g fiber Actual Kcal-426
Meal 2- 4 oz chicken, large salad
35/5/5-205 3g fiber Actual Kcal-193
Meal 3- 1.5 scoops EvoPro, banana, banana nut muffin
40/80/8-552 4g fiber Actual Kcal-520
Meal 4- 3 eggs (1 yolk), 2 oz chicken, 2 slices whole-grain bread, grape jelly, spinach
30/40/9-352 5g fiber Actual Kcal-332
Meal 5- 6 oz chicken, large salad
45/5/5-245 3g fiber Actual Kcal-233
Meal 6- 1.5 scoops EvoPro, 1oz Sunflower seeds
40/5/14-306 1g fiber Actual Kcal-302
 
Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
I was supposed to train yesterday, but I decided to rest my ankle.

Diet

Wednesdays- 260P/130C/90F(1.5g/lb,.75g/lb,.5g/lb)
Projected Kcal Intake--2370 (44/22/34)
Actual Kcal Intake-225/128/70=2042 (44/25/31)

Meal 1- 4 eggs (2 yolks), 5 strips bacon, 2 slices toast, banana
30/60/14-486 6g fiber Actual Kcal-462
Meal 2- 4 eggs (2 yolks), 3 oz turkey. Tomatoes, mushrooms
35/10/12-288 3g fiber Actual Kcal-276
Meal 3- 8 oz beef, 1C beans, 1C green beans
50/30/7-383 11g fiber Actual Kcal-339
Meal 4- 4 eggs (2 yolks), 5 strips bacon
30/0/14-246 0g fiber Actual Kcal-246
Meal 5- 4 eggs (1 yolk), 1 scoop EvoPro, .5C oats, .25C raisins
45/50/8-452 6g fiber Actual Kcal-428
Meal 6- 1 can tuna, 1 avocado, tomatoes
35/8/15-307 4g fiber Actual Kcal-291
 
Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
Todays training was phenomonal, although I went hypo during cardio.

11/8-Dynamic Chest, Back

Dips/Pull-Up-5xBWx5/3
DB Snatch-3x55x8
T-Bar Rows-1x3+25x10, 1x3+35x10, 1+4x8
Ab Circuit- Trunk Rotations/Weighted Crunches-3x60x12/3x110x30
Rear Flys/Crossovers-3x45x12/3x60x12
Cardio-6 miles in 44 minutes, but went hypo

Comments-insane sweating/energy; great focus, intensity, strength, pump, vascularity, mind-muscle connection;loving the IGF2 so far; hypo during cardio; high DOMS in thighs/glutes
 
3clipseGT

3clipseGT

On my grind
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
Hey bro i def will be following this log.. Im making the switch from bodybuilder to mma style and hoping to eventualy fight as well. As i know you are big with this stuff ill be watching this log for even more insight, how to's, and info so to speak from what you do n so forth!

Keep it up bro n congrats on ur win this passed sat! :squat:
 
Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
Hey bro i def will be following this log.. Im making the switch from bodybuilder to mma style and hoping to eventualy fight as well. As i know you are big with this stuff ill be watching this log for even more insight, how to's, and info so to speak from what you do n so forth!

Keep it up bro n congrats on ur win this passed sat! :squat:
Thank you. Feel free to ask any questions about training, technique, whatever.
 
3clipseGT

3clipseGT

On my grind
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
Thank you. Feel free to ask any questions about training, technique, whatever.
Alright man i really appreciate it. The whole endurance has been my biggest down fall so far. haha But its slowly getting there. Also the fact that i need to be shredded, my trainer wants me to lose around 20 lbs. :blink: haha but yea man im definately following!
 
Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
Alright man i really appreciate it. The whole endurance has been my biggest down fall so far. haha But its slowly getting there. Also the fact that i need to be shredded, my trainer wants me to lose around 20 lbs. :blink: haha but yea man im definately following!
What weight are you looking to get to? When I started training, I was 195, but I usually cruise between 170-175 now. My strength is about the same, but my cardio is light years better.
 
3clipseGT

3clipseGT

On my grind
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
What weight are you looking to get to? When I started training, I was 195, but I usually cruise between 170-175 now. My strength is about the same, but my cardio is light years better.
Exactly what you did. Im sitting around 195 right now and id say about 13% bf ( total guess). He wants me to be in the 170-175 range. Obviously as a new fighter i have no fights coming up so i have time. But thats about where he wants me to be.
 
Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
Exactly what you did. Im sitting around 195 right now and id say about 13% bf ( total guess). He wants me to be in the 170-175 range. Obviously as a new fighter i have no fights coming up so i have time. But thats about where he wants me to be.
SO, you would fight at WW? You would only need to get to the 180-182 range and then cut weight.
 
3clipseGT

3clipseGT

On my grind
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
SO, you would fight at WW? You would only need to get to the 180-182 range and then cut weight.

Yea very true. Just trying to get down to that weight. lol Whats the WW stand for?
 
3clipseGT

3clipseGT

On my grind
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
I thought so but i didnt know if 170-175 would be considered welter weight or not. He just wants me to be more agile since he says im "bulky". When he says im bulky it sounds like im fat but really im not. hahah... But ill do what he says and get down as close as possible until its time to really cut weight. I appreciate all the help bro.
 
Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
Alright, I weighed myself today and I was at 173 after breakfast. If all goes well, I will be about 169 or so when this run is done. This week and next are going to be slightly higher calorically, but only about 150-200 per day. Sort of like eating for active recovery and to regain some strength.
 
asianbabe

asianbabe

Well-known member
Awards
1
  • Established
What exactly happened when you got hypo from the run? Just a major case of dizziness or worse?
 
Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
What exactly happened when you got hypo from the run? Just a major case of dizziness or worse?
I was dizzy, incoherent, and nearly fainted. It was most likely from a lack of glucose due to the nutrient repartitioning from the stack I am running. It is partially my fault because I did not have an adequate source of carbs before or during my WO.
 
asianbabe

asianbabe

Well-known member
Awards
1
  • Established
Hah.. That'll teach you to remember to eat next time
 
asianbabe

asianbabe

Well-known member
Awards
1
  • Established
You know, I do faintly (no pun) recall that feeling, happened a few times when I used to practice karate, possibly a combo of heat, lack of food and high intensity that made me just want to pass out, they'd take me outside for a while, and if I didn't feel better they'd throw my legs up so I could get some more blood into my head? At the time I had no idea what hypoglycaemia was though.. not a nice feeling, and kinda makes you feel like a wuss too, hah :/
 
Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
My cardio has just gotten to a level where I am still fairly comfortable even when my HR is in the 160-165 range. I finally bought a HR monitor a couple of days ago and my HR got up to 196, which is 1 beat away from my MHR. I am pretty sure that was the reason for my hypo incident. I was undergoing glucoeneogenesis and I couldn't get enough glucose in my system fast enough. It happens on a fairly frequent basis while I am training because the RPM gives me such a great rush.
 
Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
I had a solid, but not spectacular training day. I will post my lifts tomorrow, but I am cruising at about 173 right now. Cardio is great and I am going to start my MMA training on Monday.
 
Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
CG-BP-1x155x5
Military Press-1x135x5
BB Shrugs-1x185, 2x195x12
Tricep Pushdowns-2x170x12
Side Laterals-3x40x10

My right shoulder was a little cranky, so I didn't push too hard on the lifts.
 
Alexander

Alexander

Well-known member
Awards
1
  • Established
I will be following, and possibly asking annoying questions along the way. BTW, you look like a complete badass in your avatar!
 
Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
I will be following, and possibly asking annoying questions along the way. BTW, you look like a complete badass in your avatar!
I figured I would bring back Wandy, but with a slightly different pose.

I am need to figure out how to re-size one of the pictures from my fight so I can put it as my avi.
 
Alexander

Alexander

Well-known member
Awards
1
  • Established
I figured I would bring back Wandy, but with a slightly different pose.

I am need to figure out how to re-size one of the pictures from my fight so I can put it as my avi.
I was hoping someone would tell me off for not knowing it was Wandy, but if they could put 2 and 2 together my sig would ruin that.

A pic of you huh, I expect you to look like a 175# axe murderer. I've seen your fight vids of course, but can't tell what you look like at all from those. BTw, when are you gonna post your sub via strikes victory vid?
 
Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
I was hoping someone would tell me off for not knowing it was Wandy, but if they could put 2 and 2 together my sig would ruin that.

A pic of you huh, I expect you to look like a 175# axe murderer. I've seen your fight vids of course, but can't tell what you look like at all from those. BTw, when are you gonna post your sub via strikes victory vid?
As soon as I get it, I will put it up.
 
Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
Today was a fantastic WO.

Dips-1xBW+60x5
Pull-Ups-2xBW+10x5, 4+2
Flat DB Press-1x60x12, 2x65x10, 8
Seated Cable Rows-1x150x12, 2x180x10
BB Curls/Rear Flys-3x85x10/3x45x12
Comments-great pump, vascularity, and focus; right shoulder slightly unstable; good contractions; solid strength; look slightly leaner

Cardio- 6 miles in 37:30, but took a different route that was less uphill. Started to gas out towards the end, but I also went straight from lifting to cardio.
 
grila jujitsu

grila jujitsu

Well-known member
Awards
1
  • Established
looking great rodja! hey where do you train for mma by the way ? im going to american kickboxing academy! got to love dave!
 
Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
looking great rodja! hey where do you train for mma by the way ? im going to american kickboxing academy! got to love dave!
Lucky bastard...I would love to train at AKA and not just to train with Camarillo. I train at Solidarity MMA in San Marcos, TX, but I should be switching camps within the next 6 months if everything goes according to plan.
 
Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
Are you recording BF too? In your first post it is missing, but you've got those macros nailed downed pretty strictly.
I have been meaning to get around to taking my BF%, but I have been lazy getting the reading. I only did the macro breakdown for a few days because it is too much of a pain in the ass to record every kcal. I have a rough estimate on how much to eat everyday, but I am going to tinker with the diet depending on my weight and how I am feeling.
 
grila jujitsu

grila jujitsu

Well-known member
Awards
1
  • Established
Lucky bastard...I would love to train at AKA and not just to train with Camarillo. I train at Solidarity MMA in San Marcos, TX, but I should be switching camps within the next 6 months if everything goes according to plan.
nice what camp you going too?
 
grila jujitsu

grila jujitsu

Well-known member
Awards
1
  • Established
bro you should go ! train with couture and his team! bro you will be on the big screen soon!
 
Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
i know what you mean!
1 more freaking semester and I will be finished. Then I will get my CSCS, move to Vegas, establish my PTing there, and continue my MMA training. Perhaps I can the the S&C coach at a major MMA camp???
 
grila jujitsu

grila jujitsu

Well-known member
Awards
1
  • Established
1 more freaking semester and I will be finished. Then I will get my CSCS, move to Vegas, establish my PTing there, and continue my MMA training. Perhaps I can the the S&C coach at a major MMA camp???
anything is possible if you put your mind to it! plus you know more about that then anyone!
 
Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
anything is possible if you put your mind to it! plus you know more about that then anyone!
I can definitely say that my Exercise and Sports Science background gives a huge advantage in training. Sadly, like most sports, my fellow MMAers do not have a solid grasp on training, diet, and supplementation.
 
Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
I forgot to add that I starting using SesaThin today at 1.25mL, 3x/day with fatty meals.
 
Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
Todays lifts/training:

Deadlifts-1x315x5
Uni-LP-3x2 platesx10
Hypers-3xBWx15
Woodchoppers/weighted Crunches-3x60x10/3x110x30

BJJ for an hour, which is the first time I have seriously hit the mat in over a month. I forgot how much I miss getting my roll on.
 

Similar threads


Top