AttackFormation
Master Don Juan
It's time for Attack Formation's training log. It'll track my performances in strength training and martial arts (thaiboxing, submission wrestling and combining the two in MMA).
Nutrition
Milk, oats, blueberries, whey protein powder, spinach, broccoli, sea food mix, eggs, garlic, green tea, lemons, tomatoes, beans, fish, cow, full corn grains and various seasoning of course. I've always been decently lean and long ago desensitised myself to "junk" whether it's pastries/candy/fast food/whatever, I don't even want it.
Weekly schedule
Monday: Pull + legs
Tuesday: Push + abs & thaiboxing
Wednesday: Pull & submission wrestling
Thursday: Legs & thaiboxing
Friday: Push + abs
Saturday: (On a case-to-case basis of being free and physiologically able that day, probably lighter intensity and higher reps) Pull + legs
Sunday: (On a case-to-case basis of being free and physiologically able that day, probably lighter intensity and higher reps) Push + abs
- Weekends may contain trips to the dojo and/or competitions for martial arts
Exercises
Pull: T-bar row, pullup, forearm & biceps curl, seated row
Legs and hips: Front squat, good morning, one leg calf press, leg raise, one leg press
Push: Pushup with scapula protractions, shoulder press, pullover, lateral raises
Abdominals: Turtle with scapula protractions (weighted plank - but I like the name "turtle" more )
This selection covers everything.
Current goals
- Keep up a consistent martial arts routine
- Make a sparring partner ✓
- Increase muscle mass and athletic performance with new focus and the fact that I will actually be training my lower body now
- Master flying movements, especially flying knees and kicks
- Master blink-of-an-eye transition from "flying" forward and/or grabbing to in various ways power-slamming the sh!t out of the opponent
Nutrition
Milk, oats, blueberries, whey protein powder, spinach, broccoli, sea food mix, eggs, garlic, green tea, lemons, tomatoes, beans, fish, cow, full corn grains and various seasoning of course. I've always been decently lean and long ago desensitised myself to "junk" whether it's pastries/candy/fast food/whatever, I don't even want it.
Weekly schedule
Monday: Pull + legs
Tuesday: Push + abs & thaiboxing
Wednesday: Pull & submission wrestling
Thursday: Legs & thaiboxing
Friday: Push + abs
Saturday: (On a case-to-case basis of being free and physiologically able that day, probably lighter intensity and higher reps) Pull + legs
Sunday: (On a case-to-case basis of being free and physiologically able that day, probably lighter intensity and higher reps) Push + abs
- Weekends may contain trips to the dojo and/or competitions for martial arts
Exercises
Pull: T-bar row, pullup, forearm & biceps curl, seated row
Legs and hips: Front squat, good morning, one leg calf press, leg raise, one leg press
Push: Pushup with scapula protractions, shoulder press, pullover, lateral raises
Abdominals: Turtle with scapula protractions (weighted plank - but I like the name "turtle" more )
This selection covers everything.
Current goals
- Keep up a consistent martial arts routine
- Make a sparring partner ✓
- Increase muscle mass and athletic performance with new focus and the fact that I will actually be training my lower body now
- Master flying movements, especially flying knees and kicks
- Master blink-of-an-eye transition from "flying" forward and/or grabbing to in various ways power-slamming the sh!t out of the opponent
Last edited: