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Mythil (Alex) training blog


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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

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  • 2 months later...

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.

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  • 3 months later...

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.

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