In an attempt to find a nice amalgam of both strength and conditioning, I'm starting a new log to track my progress. I finished my Cynostane log with some nice gains in both strength and LBM, but it the time has come to stop neglecting my cardio and conditioning.
I used to be a conditioning monster-I could get through 5, 5-minute rounds of conditioning drills and still have plenty left in the tank and could spar for days. However, since my fight in July '08, I have not been nearly as diligent as I once was. This is partly due to grad school, but it also due to a mismanagement of my time.
So, the time has begun to get my head out of my ass and back into the game. Also, I have no aspirations of competing in the near future, but I'd like to get back in there by this time next year.
Tue-Upper F/E, BJJ
Fri-Lower F/E, Flexibility
Sun-Horizontal F/E, Cardio
I'll elaborate on the weight-training aspect as it happens. The idea is to train specific planes of motion as opposed to just muscle groups. I've begun the process of transitioning into this routine this week and I am going to ease myself into it over the next 2-3 weeks (depending on recovery).
I'll also be tracking macros and any additions to my supplements.
2-3 AP per day (dependning on carb intake)
2.4-3.2g of 1-C per day
5.4g of SuperSap per day
2 scoops VasoCharge pre-WO
25g BCAA (10g pre/15g post)
70g WMS post-WO
1 B-50 cap
1 tsp Potassium Gluconate
The ATD is for PCT use from Cyno, which was incredibly mild, and will be tapered starting 10/21 to 25mg.
Current diet is ~240g protein, 275g carbs on training days/180g non-training, 80g fat. I do a refeed on either Saturday or Sunday, depending on need, to keep stored full, increase metabolic rate, and avoid insanity. I've used this type of eating routine previously and it worked very, very well in terms of sparing LBM and consistent fat loss.
Let the madness begin...