Diet/training log

[RodgerThat]

Just going to shoot my .02 in here but I think your day should start with a barbell and the majority of the time you should be with that barbell. You want to remain lighter for your bjj correct? Focus in compounds mainly and your strength will skyrocket helping you in you bjj being lb for lb stronger

 

[Enjoyachoke]

Just going to shoot my .02 in here but I think your day should start with a barbell and the majority of the time you should be with that barbell. You want to remain lighter for your bjj correct? Focus in compounds mainly and your strength will skyrocket helping you in you bjj being lb for lb stronger

Give me the whole dollar! I will take the advice to the gym. Thanks for stopping by.

 

[Enjoyachoke]

Hmm doing some research, any particular compounds I would benefit from most?

 

[RodgerThat]

Hmm doing some research, any particular compounds I would benefit from most?

The usual suspects for all: squat, bench, deadlift, powerclean and push press or OHP. Powercleans will help a lot for explosive power and then the others will make you generally stronger and better.

 

[Enjoyachoke]

Thank you sir I'll look up proper technique after walking dead

 

[Do3Gs]

Looks like a detailed and thought out log. You also seem positive and responsive to advice and criticism, thats a great thing. Best of "luck" on meeting your goal, keep pushing forward.

 

[Do3Gs]

Also, if you haven't already, make sure to post some of that food porn in OGH's foodie thread and look around there for other ideas.

 

[Enjoyachoke]

Haha that thread makes me salivate. Yeah I'm on a sick salad kick I'll post some.

Thank you.

 

[Enjoyachoke]

I have not had time to fully work compounds into my routine however I'm in the process of designing it. Today I stuck with the regular.

I have upped cal to about 2500 past 2 days.

SHOULDERS / ABS:



6 am so tired :*(

 

[Perrin Aybara]

Just going to shoot my .02 in here but I think your day should start with a barbell and the majority of the time you should be with that barbell. You want to remain lighter for your bjj correct? Focus in compounds mainly and your strength will skyrocket helping you in you bjj being lb for lb stronger

The usual suspects for all: squat, bench, deadlift, powerclean and push press or OHP. Powercleans will help a lot for explosive power and then the others will make you generally stronger and better.

I second this, compound movements with a barbell is what you need to improve athletic performance. Think about it, how are cable rows and lateral raises going to make you better at your sport? Now think about how having a 405 squat and 275 power clean would be beneficial in a match. You want explosive power and strength, training the body as a whole system, not isolating individual muscles for hypertrophy.

 

[Enjoyachoke]

Makes a lot of sense! I have them written down on my frig and I'm gonna give a few a shot tomorrow morning.

I went to the gym today way early, then worked 9-5, laid a ton of floor, crashed hard around 2pm. I cannot be tired at work. I binged real hard as I feel all this work/physical activity is somewhat unhealthy on the calories I'm consuming. Today I fortunately had a weight gainer in my car. Got home ate a whole sleeve of breakfast sausage, a shit ton of asparagus, 4 tablespoons of natural pb. Now I'm on my way to go wrestle. My fitness pal has me at about 4500 calories for today. Did I use poor discipline or is this the correct response? I don't see myself gaining weight cause of today. Thought?

Hoping it would be a healthy refuel for all this work. I'm at competition weight. I consider 142lb and below " at weight" cause its just water.

 

[Enjoyachoke]

I've decided to up calories a lot as I'm having huge energy issues. As long as my weight is staying the same or close to the same we are all good.

I WILL BE COMING BACK TO THE GYM TO DRY RUN MY COMPOUND ROUTINE TONIGHT. I will post to see what you think. As for now I went in and did the usual, my body was way sore, even the muscles I was about to work out.

Last night I spent 2-3 hours rolling and idk what it was but everyone wanted to go 100% so the cardio was intense, I was drench from head to toe and my gi was so wet that people's grips were slipping right off. The extra food turned out to be great.

TRI / BICEP / CALF:

 

[Enjoyachoke]

Do we like kettle bells here? My bjj gym does 4x kettle bell classes a week, should I be getting on that?

 

[RodgerThat]

Go nuts but kettle bells can't hurt for your goals. Kettle bells are multi joint movements, any multi joint will help you with more functional strength for your rolling and tumbling about

 

[Enjoyachoke]

Excellent what's your thoughts on 3 -3.5k cal daily?

 

[RodgerThat]

Excellent what's your thoughts on 3 -3.5k cal daily?

Eat for your goals if you want to maintain your current weight eat at maintenance but 3.5k might be surplus for your size I think

 

[Enjoyachoke]

I did some compounds last night. Went to wrestle for a few hours, then hit the gym. Only 30 mins was left before they closed but I did deadlifts and squats. I had never done before so I took my time on technique and hunted for the correct weight.

Headed to the gym now to get in my legs this morning. I'm late for work but I deserve this. My arms are so swollen I cannot fully straighten them.

Got my Monson choke down real good last night and drilled my x guard at 100% for a few minutes. Was really tired.

 

[Enjoyachoke]

Update

 

[Enjoyachoke]

LEGS / FOREARM:

Someone was on squats and I figured I did some last night.



Looking and feeling good. Preachers killed my arms!

 

[Enjoyachoke]

Current compound routine

Deadlift
Squats
Pull ups
Weighted dips
Powercleans
Chin ups

Should I be max weights or looking to get the right weight for about 5 reps 5 sets. Bench will be included in my regular chest routine.