No Excuses, Just Results: Rodja's Log

[Rodja]

I have had a very high and low semester. I'll spare the details, but my training, which was going so well, hit a major wall for about a month. In the time since then, I've regained my strength and have added some extra mass, but it's time to clean up the diet. I'm going back to my old principles of carbs only at breakfast, pre-lifting, and post-lifting. I've officially signed up for my thesis starting in the summer (not looking forward to that, BTW), so I will be busier than normal in the next few months.

Right now my goals, are essentially a recomp. I'm sitting ~200 lbs, but with far too much fat for my liking along with less than stellar, for me, CV conditioning. So, here's what I've mapped out:

Monday: Delts/Triceps, MMA
Tuesday: Legs/Core
Wednesday: MMA (cardio may be done in the afternoon here)
Thursday: Chest/Biceps, light cardio
Friday: Conditioning (X-Training drills)
Saturday: Back
Sunday: OFF

I'll elaborate as the log continues, but it's pretty straightforward. I don't like to overly complicate things.

Diet notes:
My diet, as it has been for several years, is PRAL based (Google it if unfamiliar). I seldom eat wheat or oats and I mainly stick to rice, potatoes, WMS, and fruit for carb sources. I shoot for 80-120g of carbs per meal when I eat them and the rest of my meals are just protein and fats. If you want more details, then ask.

Supplements:
Right now, I'm using only a few things and they are mainly for overall health as opposed to aesthetic supplements. I'll be adding in some other things along the way and they will be noted.

1000mg Sesamin
1200mg Krill Oil
1080mg EPA/720mg DHA
2 caps GlycoBol
2 Servings Essentials + Joint Repair
35-50g of BCAAs
60g WMS

It's showtime...

[HereToStudy]

A log by Rodja?

In.

[Rodja]

Glad to have you aboard.

4/5: Delts/Triceps
HS Uni Shoulder Press: 100x12, 110x8, 125x5
CG: 185x5, 195x4
Overhead DB Ex/Seated Side Laterals: 90x12/40x12, 100x8/45x10, 105x6/45x10
Pressdowns/Facepulls: 175x12/145x15, 190x10/175x15, 190x10/190x15
Front Raises: 30x10, 35x8

DC Stretches

Fantastic session. One of the best ones that I've had in recent memory. Painful pump, great strength, and awesome M-M connection. This is one of my areas of focus as I have struggled to gain size on my delts. However, as my focus has returned to strength gains, the mass has also started to increase (duh). I've only recently started doing front raises and they've really helped to loosen the fascia and strength the biceps tendon at the origin. The only negative was that my right hand is slightly bruised and it affected my grip on the CG, but that'll heal eventually.

MMA

3, 4-minute rounds

Nothing too spectacular to report from this. My cardio is still miles away from where I'd like it, but it's a work in progress. I managed to avoid taking any big shots and have started to reincorporate HKs into my game again. I landed a few of them, but I pulled back on them as to not KO my sparring partners. My right hand is a tad cranky today and I'm going to ice it off and on, particularly the thumb as this is almost chronically injured.

[MAxximal]

A log by Rodja?

In.

A log by Rodja?

I`m in too!

[Rodja]

4/6: Legs/Core/Flexibility

Squats: 185x6, 205x5
SLDL: 225x8, 245x8, 275x6
Uni LP: 300x12, 390x10, 440x8
Standing Leg Curls/Seated Calf Raises: 50x12/100x15, 50x12/100x15, 50x12/100x15

DC Stretches

Flexibility/Core

I'm slowly working my way back into real leg training. I haven't seriously trained them in years because of MMA and most of my weight is in my thighs/glutes. As a result, the weight feels weird on my lower back and I am not "conditioned" to squatting. I'm doing ATG style on them and plan on adding 5-10 lbs to the bar every week as I slowly progress and allow my body to adapt.

[MAxximal]

4/6: Legs/Core/Flexibility

Squats: 185x6, 205x5
SLDL: 225x8, 245x8, 275x6
Uni LP: 300x12, 390x10, 440x8
Standing Leg Curls/Seated Calf Raises: 50x12/100x15, 50x12/100x15, 50x12/100x15

DC Stretches

Flexibility/Core

I'm slowly working my way back into real leg training. I haven't seriously trained them in years because of MMA and most of my weight is in my thighs/glutes. As a result, the weight feels weird on my lower back and I am not "conditioned" to squatting. I'm doing ATG style on them and plan on adding 5-10 lbs to the bar every week as I slowly progress and allow my body to adapt.

damn man

[TheDarkHalf]

I'm in. Looking forward to learning!

[Rodja]

damn man

Which part?

[Rodja]

Also, if anyone wants any additional information on anything, just ask.

[MAxximal]

Which part?

lol

simply sweet!

[HereToStudy]

Also, if anyone wants any additional information on anything, just ask.

Sure, even if off topic?
Im sure you have probably covered this somewhere, but how long you been involved in MMA? Any tips for someone who might look to do it simply for fun?

[Rodja]

Sure, even if off topic?
Im sure you have probably covered this somewhere, but how long you been involved in MMA? Any tips for someone who might look to do it simply for fun?

I've been formally training for 4 years. Doing it for "fun" takes a bit of a different mindset as there is a certain amount of violence involved in it; not everyone is game for getting hit in the face. That doesn't mean every round is 100% intensity, but it takes a bit to accept the nature of getting hit. There are many people that do it for fun or as a hobby. The main difference is who you train with: if you spar with pros or those aspiring to be pros, make sure they understand to keep it around 50-60%.

[HereToStudy]

Thanks, one more...

What martial art styles do you concentrate on the most?

[Rodja]

Thanks, one more...

What martial art styles do you concentrate on the most?

Wrestling, BJJ, Muay Thai, western Boxing, and, lately, some Shotokan Karate.

[bmcjames]

subbed

also
sent you a OT pm

-James

[Rodja]

4/8: Chest/Biceps

Flat BP: 185x3, 190x3
HS Incline Press: 100x10, 110x8, 115x6
Dips: BW+45x10, BW+45x10, BW+45x10
Cambered Curls: 95x8, 105x6, 105x6-drop-75x8
HS Preacher Curls: 100x15, 125x10, 135x6-drop-80x12
Flat Flys: 50x10, 50x10, 50x10
Low Crossovers: 40x12, 40x12
Crossover Curls/Crossovers: 40x12/70x12, 40x12/70x12-drop-40x12

DC Stretches

This was a very odd session. I was absolutely mentally fried from a 2 hour test that I took immediately before this and it was much harder and more rigorous than anticipated. It actually was the first time I did not finish a test in my life. I really tried to get into the groove for this session, but I never really hit my stride. Yet, strangely enough, I managed to have some solid numbers and a great pump by the end of the session. When I got home, I had my BCAA/WMS drink and then made some fajitas. After a horribly hellacious day, I deserved a treat.

[Rodja]

4/10: Back

Neutral Chins: BWx10, BW+10x6, BW+25x3+2
BB Rows: 245x12, 275x8, 295x8
Uni D-Handle Lat Pulls*: 100x10, 100x10
HS Rows: 190x12, 215x8, 235x6
Wide-Grip Cable Rows/Straigh Arm Pull w/Rope: 200x8/115x12, 200x8/115x8

DC Stretches

*
I started with a neutral grip and supinated as I pulled the handle to my chest. This puts less stress on the shoulders and allows for a deeper stretch.

Another odd session in the sense that I never found my mental stride, yet had really good numbers and a great pump. I also got distracted by the ticker on ESPN showing the UFC results and the huge upset got me wondering how the hell did that happen? I did have some really hard contractions on the BB and HS Rows and am starting to hit my stride again on this lifts after a little trouble feeling them.

[Rodja]

4/12: Delts/Triceps/Traps

HS Shoulder Press: 110x8, 125x6, 130x4
CG: 185x8, 195x5, 205x3
Overhead DB Ex/Seated Laterals: 90x12/45x10, 100x10/45x10, 110x6 (PR)/45x10
Pressdowns/Rear Flys: 175x12/45x12, 190x12/45x12, 190x12/45x12
Front Raises: 30x10, 35x8
Hang Pulls: 135x8, 185x6, 195x5
Smith Shrugs: 315x12, 365x12, 405x10

DC Stretches

I felt absolutely wonderful today. My mind and body were both sharp and I tore through this session. Amazing pump, great strength, and painful contraction from the beginning. I never got tired and kept going and going until I started to get hungry. Vascularity is starting to rise as my body adjusts to this new scheme with a rise in strength. I could have gone heavier on several lifts, but I focused on a slow eccentric portion instead to cause some extra microtrauma and to add TUT.

I've also added in Lipoderm-U and Napalm in an AM/PM rotation. I find that using these helps me to keep me focused and eating clean. Today is leg day, but I haven't decided what I'm going to do just yet.

[Rodja]

4/13: Legs/Core

Deadlifts: 365x3, 385x2, 395x1
Squats: 185x5, 205x5, 225x3
Uni LP: 300x10, 390x10, 480x8
Walking DB Lunges (weight per DB): 65x12, 65x12, 65x12, 65x12
Kneeling Leg Curls/Seated Calf Raises: 70x12/100x15, 70x12/100x15, 70x12/100x15
Uni Leg Ex: 70x12, 70x12
Hanging Leg Raises/Planks: BWx15/30s, BWx15/30s

DC Stretches
Foam Roll

Very, very long and productive session. My lower back is finally getting back into shaoe and my strength is climbing with every session. I definitely had more in me on deads, but didn't want to risk it and my thumbs are really bothering me right now. Massive pump and I was extremely dizzy after my second set of walking lunges. As of now (and it's only been about 18 hours), I'm not too sore. Only my glutes are tender, but there is plenty of time to let the inflammation and blood settle. Oh, joy...

[TheDarkHalf]

Why throw the deads in on the leg day? Could have done something like BB hack squats....targets the quad and still gets you that deadlift action. Nice numbers on it though....what kind of a warm-up did you do for that?