View Full Version : Blake and his Training Journal

The Golden Bear
01-22-2003, 01:11 AM
Ok, its been a year since i have lifted weights. Im worried about how much i have lost.

Tmr i will do sets of 15 to get my body back in the groove. Hopefully i will be happy.

Looks like im going to lifts 3 days a week. I alredy do BJJ 3-5 times a week.

The way i see it is that i can lift 3 days and roll for the other 4 days. This way i can give 100 percent each time.

Now i need to find out what days im going what lifts. Gimme a hand people, i want to see how u guys would make a 3 day a week program. thanks dudes.

01-22-2003, 01:49 AM
After the lay off, I would probably do a routine of major movements for a few weeks to get your body back into the weight game again. Bench, squat, deadlift, clean, chin and upright row. All the basics. Do this for about 6 weeks, that should be long enough to shock your muscles back into growth. After that, you could start a 3 day split similar to this.
Day 1:
Chest and triceps
Day 2:
Legs and biceps
Day 3:
Back and Shoulders

day 3 is a *****, but if 3 days is the max, then back and shoulders will compliment each other pretty well, a lot of tie ins get worked there.

Hope that helped a bit

The Jake
01-22-2003, 02:56 AM
Seldom pretty much summed up what I'd do.

Can't go wrong with the core exercises.

- The Jake

Kempo Chris
01-22-2003, 02:39 PM
u gotta do some cardio

The Golden Bear
01-22-2003, 04:00 PM
I dont belive in cardio... 4 hours of BJJ and 2 hours of GrecoRoman/Takedown is good for right now.

Kempo Chris
01-22-2003, 04:13 PM
r u planning on competing in anything?

The Golden Bear
01-22-2003, 06:52 PM
nah, not now. If i fight i will start running.

The Golden Bear
01-22-2003, 06:59 PM
Ok Litfed.

Did 3x15:
Leg Press
Leg Extention
Lat Pulls - front and back

Im sore. Friday im going to add some leg curls, Tricep pulls, some curls, military press.

The Golden Bear
01-22-2003, 08:24 PM
Goin to BJJ class. Legs are sore, but this will help.

01-23-2003, 01:04 AM
I agree with the cardio comment, normal cardio bores **** out of me, I need to be doing something to actually anjoy it. I hate running for example, but can run for hours at rugby when there is a purpose.

The Golden Bear
01-23-2003, 03:29 AM
Yea, If i was to get involved with fighting.. which coulf happent this year, i will have to step up the cardio.

BJJ class was good. No one was my size, but thats ok. We worked some sweeps.

The Golden Bear
01-23-2003, 08:44 PM
Well go BJJ and GrecoRoman/Takedown class tonite. Cya when i get back.

The Golden Bear
01-24-2003, 02:50 AM
Well only had BJJ class. Got worked by the purple belt. agian.

Tmr Lifting.

Lat Pulls
Tricep pushdowns
Leg Press
Leg Ext
Leg Curls

01-28-2003, 05:13 PM
you are a true soldier in class.... when i think i am tipping over.... you are still standing.

keep up the good work blake :)

The Golden Bear
02-03-2003, 10:00 PM
thanks Adam. Sorry i been busy with school to roll. this week i will be ok to get to BJJ.

I have been outa town. No much working out right now. Will lift tmr nite.

The Golden Bear
02-05-2003, 02:02 AM
had BJJ tonite.. beat some little guys. We had a few new guys who knew what they were doing and thats cool, cuz they big like me.

The Golden Bear
02-12-2003, 09:55 PM
1 bjj class a week.. school sucks.

But at least i tapped out a profighter last night... then i thew up.

The Golden Bear
02-14-2003, 07:07 PM
Is it bad to roll then get a headache so bad that it makes you puke? i think so...