Mythil (Alex) training blog

[mythil]

I'm going to move my details from my old threat to this one as I've only just found this part, I've been ignoring it for a bit.

Current workout as of 15'th July

Monday
Pecs Incline Barbell Bench Press
15, 8, 8, 6 60-90 sec
Pecs Flat Barbell Bench Press
15, 8, 8, 6 60-90 sec
Pecs Dip
15, 8, 8, 6 60-90 sec
Pecs Barbell Pullover
15, 8, 8, 6 60-90 sec
Running: 20 minutes

Tuesday
Quads Barbell Squats
15, 8, 8, 6 60-90 sec
Quads Front Barbell Squat
15, 8, 8, 6 60-90 sec
Quads Sumo Deadlift
15, 8, 8, 6 60-90 sec
Hamstrings Barbell Stiff-Legged Deadlift
15, 8, 8, 6 60-90 sec
Running 20 minutes


Thursday
Delts Barbell Military Press
15, 8, 8, 6 60-90 sec
Delts Barbell Upright Row
15, 8, 8, 6 60-90 sec
Delts Barbell Clean and Press
15, 8, 8, 6 60-90 sec
Running: 20 minutes

Friday
Lats Pull-up
15, 8, 8, 6 60-90 sec
Lats Bent-Over Barbell Row
15, 8, 8, 6 60-90 sec
Lower Back Barbell Deadlift
15, 8, 8, 6 60-90 sec
Running: 20 minutes

Other Activities

Wednesday: Kendo - One hour thirty minutes
Thursday: Wing Chun - One hour private training
Saturday: Kendo - Two hours intense practice

Current Diet

Breakfast:

Replacement Milk with frozen fruit, sometimes toast too

Snack:

Vegetable Smoothie

Lunch:

Quinoa Chili or similar dish with hummus and wraps
or
Vegetables Wraps
or
Rice and vegetable dish

Snack:

Fruit

Dinner:

Stir fry
or
Steamed vegetables and protein source
or
Large salad with protein source

[C.O.]

Wow nice! That is very detailed!

[Mini Forklift Ⓥ]

Great detail Alex, nutrition looks good as does the training. Keep at it buddy MF.

[mythil]

Just an update as I am changing stuff around, don't want to do the same thing over and over again.

I'm using the 5/3/1 program (again) with the body weight exercises. So it would go like this.

Monday:
(Bar)
Squat

(Bodyweight)
One leg squat or lunge: 5x15
Sit ups: 5x15

Tuesday:
(Bar)
Bench

(Bodyweight)
Chinups: 5x15
Pushups: 5x15

Thursday:
(Bar)
Deadlift

(Bodyweight)
GHR (Glute ham raise): 5x15
Hanging Knee Lifts: 5x15

Friday:
(Bar)
Shoulder Press

(Bodyweight)
Chinups: 5x15
Dips: 5x15

Usual martial arts training stays as is, I'll get some jogging in there too if I am not too exhausted.

[mythil]

Well I'm currently working off Christmas, or I will be as soon as I get over the flu my other half gave me. So this is what I'll be doing.

Up hill walking on a treadmill. I will be putting 14k in the distance and see how far I can make it each day (I can't really run at the moment as my lungs are recovering and my legs are healing though they aren't badly damaged at all, I just can't "pound the track" with them so uphill fast walking is the best option).

Twice a week I will be lifting hard and heavy on a 5x5 compound only lifts. That means squats, deads, shoulder press, chest press.

I'm also thinking of trying intermittent fasting but I'm 50/50 on the information presented so I'll give it a try and if it isn't doing anything or if it's having an adverse effect I'll stop.