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Welcome.
Gonna use a weekly format.
Aims are kickboxing, cardio, strength and what I call functional training. So overal athleticism and skills.
Weight 116 kg 255 Pounds
Height 6 foot 182/183 cm
Lifting Numbers are in POUNDS and Kilos.
First Week
06.01 to 14.01.
Day 5 of the previous week (06.01)
Workout
Tried out maxes
Light warm ups, what I call joint rolling, as in circular moves of all my joints and a few brisk quick walks in the gym area. 1-2 warm up sets before most excercises
Squat 185 p x 5
DL 185 p x 10
BP 225 p x 7
OP 155 p x 1
Bag work 2 x 3 minutes and 1 x 7 minutes.
Workout duration 1.15 h
Diet
1 whole baked salmon with skin, 2 small packages ramen noodles. Seasoning : dried garlic, peper, Salt, Soy Sauce.
1 piece of whole grain wrap bread + small tbs peanut butter and a bit honey.
Ca 450 g baked fries and ca 150-200 g minced beef with 3 eggs mixed into it, fried in coconut milk. 100 g dried mango. Half 1L bottle full fat milk (3.8% fat).
The fries are frozen, bio and contain just potatoe and 4% oil.
After gym : other half of the milk bottle with 1 scoop whey and 5 g creatine and some cinamon.
0.5 L bottle Kefir. 1 Bannana.
+ 2 smaller black cofees with artifical sweetener 1 tab. 1 double esspresso with 2 small milk creams, unsweatened.
Lots of water troughout the day and the calorie free cola flavored water at the gym which probably has a little added vitamins in it
Sleep : I think I slept 9 hours the night leading up today.
Day 6 (07.01)
Training - None
Recovery - Sleep ca 9 h and inactive day.
Diet
8 Pieces chicken wings and lots natural fries, both baked.
Bell Pepper salad, 1 small green red yellow pepper, olive oil, vinegar, salt, pepper
1 L bottle milk
Large plate whole grain pasta with cheese, broccoli and eggs
1 Kefir
+ 1 Coffe, unsweatened
Medium amount of water
Day 7 (07.01)
Diet
1 Apple
4 whole grain wraps, cheese, humus, ca 60 g chocolate stuff, 0.2 l Apple juice
1 Apple, 1 coffe with a little milk
1 Protein Bar
Evening Training
1 Salmon and broccoli fried in coconut milk and coconut fat, 2 whole grain wraps, seasoned with tumeric, soy sauce and a drip of honey
1 tbs peanut butter
Workout 1:20 h
Warm up threadmill 10 min, 109 heartrate
Bag training
1 x 10 min
3 x 3
1 set 132 pounds tire flips, cca 15-20 flips
12 hanging pull ups (like inverted rows) + 12 hanging Push ups + 12 BW squats. So 1 set of 36 (done consecutive)
2 x 8 24 kg Ketbell squat into swing into OP movement
1 x 1 minute rows
7 Dips
Recovery : 6.5 h of lower quality sleep
Comment : Lower energy levels due to not so good sleep and low coffeine consumption. Workout 40% of max capacity. Content with having it done.
Gonna use a weekly format.
Aims are kickboxing, cardio, strength and what I call functional training. So overal athleticism and skills.
Weight 116 kg 255 Pounds
Height 6 foot 182/183 cm
Lifting Numbers are in POUNDS and Kilos.
First Week
06.01 to 14.01.
Day 5 of the previous week (06.01)
Workout
Tried out maxes
Light warm ups, what I call joint rolling, as in circular moves of all my joints and a few brisk quick walks in the gym area. 1-2 warm up sets before most excercises
Squat 185 p x 5
DL 185 p x 10
BP 225 p x 7
OP 155 p x 1
Bag work 2 x 3 minutes and 1 x 7 minutes.
Workout duration 1.15 h
Diet
1 whole baked salmon with skin, 2 small packages ramen noodles. Seasoning : dried garlic, peper, Salt, Soy Sauce.
1 piece of whole grain wrap bread + small tbs peanut butter and a bit honey.
Ca 450 g baked fries and ca 150-200 g minced beef with 3 eggs mixed into it, fried in coconut milk. 100 g dried mango. Half 1L bottle full fat milk (3.8% fat).
The fries are frozen, bio and contain just potatoe and 4% oil.
After gym : other half of the milk bottle with 1 scoop whey and 5 g creatine and some cinamon.
0.5 L bottle Kefir. 1 Bannana.
+ 2 smaller black cofees with artifical sweetener 1 tab. 1 double esspresso with 2 small milk creams, unsweatened.
Lots of water troughout the day and the calorie free cola flavored water at the gym which probably has a little added vitamins in it
Sleep : I think I slept 9 hours the night leading up today.
Day 6 (07.01)
Training - None
Recovery - Sleep ca 9 h and inactive day.
Diet
8 Pieces chicken wings and lots natural fries, both baked.
Bell Pepper salad, 1 small green red yellow pepper, olive oil, vinegar, salt, pepper
1 L bottle milk
Large plate whole grain pasta with cheese, broccoli and eggs
1 Kefir
+ 1 Coffe, unsweatened
Medium amount of water
Day 7 (07.01)
Diet
1 Apple
4 whole grain wraps, cheese, humus, ca 60 g chocolate stuff, 0.2 l Apple juice
1 Apple, 1 coffe with a little milk
1 Protein Bar
Evening Training
1 Salmon and broccoli fried in coconut milk and coconut fat, 2 whole grain wraps, seasoned with tumeric, soy sauce and a drip of honey
1 tbs peanut butter
Workout 1:20 h
Warm up threadmill 10 min, 109 heartrate
Bag training
1 x 10 min
3 x 3
1 set 132 pounds tire flips, cca 15-20 flips
12 hanging pull ups (like inverted rows) + 12 hanging Push ups + 12 BW squats. So 1 set of 36 (done consecutive)
2 x 8 24 kg Ketbell squat into swing into OP movement
1 x 1 minute rows
7 Dips
Recovery : 6.5 h of lower quality sleep
Comment : Lower energy levels due to not so good sleep and low coffeine consumption. Workout 40% of max capacity. Content with having it done.
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