bro, I think you're using way too light poundages especially on the DL. Kahit inaaral mo pa lang yung form based on your BW and height you could start with 100lbs on your first attempt. You could even DL more than you BW after a few sets. Try it
Sir @badass_vinch, tama kayo sobrang gaan nga nung deadlift. pero sabi nga nung trainer, more on proper form muna daw kami. Pero yung sa Cleans at Thrusters hirap na ko kahit sa Oly bar pa lang po. Kaso prob lang po is wala pang mabibigat na plates sila. Yan pa lang po available plates. tsaka sabi po, after makuha ko na daw po yung form, gagawing circuit na rin po namin kasi yan. DL, Cleans, Thrusters, then Pull Ups daw po. Pero yun nga po, di ko na enjoy Deadlift. although feel ko di pa rin perfect yung form ko. hehe.
No offense to the trainer but I think he should assess the fitness level of his trainees. Cookie cutter approach doesn't work well with people who have above average goals. I agree with learning proper form but like I said you can learn the form using 100lbs. That way you're learning and establishing a good base at the same time. Cleans are harder to master so I understand that. I bet MMA/boxing instructor nagtuturo sayo or Crossfit box yang napasukan mo.
Yes sir @badass_vinch Juijitsu practioner yung nag-iinstruct sakin. And aminado naman sya na di naman daw lalaki katawan ko dun sa pinagawa nya. More on explosiveness daw po yung madedevelop ko dun. Kinda parang crossfit box nga po yung setup nya, pero kahit sila di sila ganon ka pabor sa crossfit. Kaya di nila inoofer yung crossfit training. Circuit training and Muay Thai and offer nila, depende sa day. Pero sabi naman po kahapon, on going naman na daw po yung plan to buy new plates. Sana nga meron na by 50s or mas mabigat pa para pampalakas.
Iba ang training program ng MMA fighter / Muay Thai fighter kumpara sa bodybuilder
Kung ang gusto mo ay ripped body, build more muscle mass then cut excess body fat. Get strong in compound exercises like pull ups, dips, squat, deadlift, chest press, overhead pressing and rows.
Ang daming non-sense dyan sa current training program mo kung ang usapan ay muscle building
Sir @nrg500 Mas ideal po ba ang bulking muna then saka mag cut? Kasi ang plan ko po kasi sa ngayon eh cut for 3 months then saka ako magbubulk (going heavy buhat sa bakal gym). Pero next next week sasamahan ko na rin po ng muay thai training hehe. Ano po yung sa tingin nyo ang mga non-sense sa training ko po at dapat iwasan?
1 set of:
Squat (Oly Bar + 5kgx2)
Medicine Ball Slam (20 lbs)
Russian Twist (20 lbs)
Alternating Lunge Jumps
Ladders (Ickey Shuffle + Single Leg Stuffle)
Tire Flip with Drag
2 sets of:
Squat (Oly Bar + 10kgx2)
Medicine Ball Slam (20 lbs)
Russian Twist (20 lbs)
Alternating Lunge Jumps
Ladders (Ickey Shuffle + Single Leg Stuffle)
Tire Flip with Drag
Core workout (3 sets/40 secs):
Plank
Side Planks
Russian Twist (20 lbs)
Plate pullover bent leg crunch (10 kgs)
Leg Raises
Circuit Training (3 sets / 40 secs each / 1 min rest after sets)
Tire Flip with Drag
Deep Squat (Oly Bar)
Pivoting Medicine Ball Slam (20 lbs)
Plate Rotation to Wood Chop (5 kgs)
Weighted Alternating Lunge (14 lbs x2)
In and Out Agility Ladder Drill
Note: Eto yung araw na pakiramdam ko eh napagod ako ng husto. kaya wala na nagawa after the circuit. :P
Supplements Taken:
2 BCAA capsules (60 mins before workout)
5g Creatine (60 mins before workout)
2 BCAA capsules (20 mins after workout)
Circuit Training (3 sets/ 30 secs / 1 min rest after sets)
2 sets of:
Pull Ups (BW)
Front Squat (Oly Bar Only)
Dumbbell Backward Lunges (20 lbs each)
Explosive Medicine Ball Slam (20 lbs)
Dumbbell Sit Up Snatch (20 lbs)
Speed Rope
1 set of:
Pull Ups (BW)
Front Squat (Oly Bar + 5 kg x 2)
Dumbbell Backward Lunges (20 lbs each)
Explosive Medicine Ball Slam (20 lbs)
Dumbbell Sit Up Snatch (20 lbs)
Speed Rope
Hardening:
Inside Left Leg Kick (12 reps)
Inside Right Leg Kick (12 reps)
Outside Left Leg Kick (12 reps)
Outside Right Leg Kick (12 reps)
Body Kick-Left Side (12 reps)
Body Kick-Right Side (12 reps)
Push Kick to abdominals (12 reps)
Supplements Taken:
2 BCAA capsules (20 mins before workout)
2 BCAA capsules ( 20 mins after workout)
5g Creatine (3 hrs after workout)
Circuit Training (3 sets/ 30 secs / 30 secs rest after sets)
1 set of:
Pull Up Hold (BW+3sec hold)
Deep Squat (Oly Bar+ 5 kg x2)
Dumbbell Alternating Lunges (20 lbs each)
Explosive Medicine Ball Slam (20 lbs) - as fast as I can
Dumbbell Sit Up Snatch (20 lbs)
Speed Rope
2 sets of:
Pull Up Hold (BW+3 sec hold)
Deep Squat (Oly Bar+ 10 kg x2)
Dumbbell Alternating Lunges (20 lbs each)
Explosive Medicine Ball Slam (20 lbs) - as fast as I can
Dumbbell Sit Up Snatch (20 lbs)
Speed Rope
Upper body circuit workout:
2 sets / 35 lbs / 10 reps / No rest in between / 2 mins rest after set)
Overhead Plate Press
Overhead Plate Tricep Extension
Plate Halo
Plate Wood Chops (10 reps on each side)
Shoulder Plate Pulls
Supplements Taken:
2 BCAA capsules (30 mins before workout)
5g Creatine (30 mins before workout)
2 BCAA capsules ( 20 mins after workout)
Combinations while walking forward: (2 mins per routine)
Jab-Straight
Jab-Straight-Hook
Alternate Knee Strike
Alternate Push Kick
Cross Elbow-Elbow Slash
Muay Thai Circuit: (2 mins per routine / 3 sets / No rest in between / 1 min rest after sets)
-Jab-Straight-Hook-Right Leg Kick+Uppercut-Hook-Straight-Left Leg Kick (Heavy Bag)
-Elbow Strikes+Knee Strikes (Heavy Bag)
-Uppercuts (Wall Bag)
-Tire Jumps
-Jab-Straight-Hook (Teardrop Heavy Bag)
Pad Works (2 mins / 2 sets)
Supplements Taken:
2 capsules BCAA (30 mins before workout)
2 capsules BCAA (20 mins after workout)
5g creatine (2 hrs after workout)
Muay Thai Circuit: (2 mins per routine / 3 sets / No rest in between / 1 min rest after sets)
-Jab-Straight-Hook-Right Leg Kick+Uppercut-Hook-Straight-Left Leg Kick (Heavy Bag)
-Elbow Strikes+Knee Strikes (Heavy Bag)
-Uppercuts (Wall Bag)
-Tire Jumps
-Jab-Straight-Hook (Teardrop Heavy Bag)
Sparring (2 mins / 3 rounds) = Perstaym! Best feeling ever!
Core Workout (3 sets / 40 secs per routine / No rest in between routine / 30 secs rest per set)
-Bicycles
-Flutter Kicks
-Scissor
-Pull Over Bent Legs
-Scissors
Upper Body Workout ( 3 sets / 35 lbs / 10 reps / No rest in between)
-Overhead Plate Press
-Overhead Plate Tricep Extension
-Plate Halo - 10 reps per direction
-45 Degrees Overhead Plate Press - I forgot to log this routine from the previous journal entries
-Plate Wood Chops -10 reps on each side
-Shoulder Plate Pulls
Supplements Taken:
2 capsules BCAA (30 mins before workout)
5g creatine (30 mins before workout)
2 capsules BCAA (15 mins after workout)
Muay Thai Circuit: (2 mins per routine / 3 sets / No rest in between / 1 min rest after sets)
-Jab-Straight-Hook-Right Leg Kick+Uppercut-Hook-Straight-Left Leg Kick (Heavy Bag)
-Elbow Strikes+Knee Strikes (Heavy Bag)
-Uppercuts (Wall Bag)
-Tire Jumps
-Jab-Straight-Hook (Teardrop Heavy Bag)
Shadow Boxing ( 2 rounds / 3 mins)
Pad works (3 rounds / 3 mins)
Core Workout (3 sets / 40 secs per routine / No rest in between)
-Bicycles
-Toe Reach
-Russian Twist
-Bent Leg Crunch
Supplements Taken:
2 BCAA capsules (30 mins before workout)
2 BCAA capsules (20 mins after workout)
5g Creatine (9 hrs after workout)
Shadow box
Shoulder roll
Step back
Step back again
.... then run!!!
or just hug the punching bag.
Mala Mayweather LOL
Hahaha.. Boss @badass_vinch meron nagtra train din ng muay thai, na ang ginagawa nyang stance eh ala Mayweather, nung wednesday nung nakipag spar, ayun tinamaan ng overhand punch, sapul sa panga, halos mangiyak ngiyak. Buti di na KO. hehe..
Circuit Training (3 sets / 30 sec each routine / 40 sec rest per routine) Need to perform the exercises as fast as possible
Agility ladder High Knee Sprint
Jumping Jacks
Tire Run
Elbow bent Mountain Climbers
Cross body Mountain Climbers
Sprint then Sprawl
Note: akala ko madali kasi may pahinga in between, pero hirap pala or sadyang mahina ako that time, yung kabog ng dibdib ko ay parang kabog ng dibdib ng isang umiibig XD
Heavy Bag Drill ( 3 sets / 1 minute rest after sets)
20 rapid punches
20 rapid leg kicks (10 per each side)
20 rapid knee strikes (10 per each side)
18 rapid punches
18 rapid leg kicks (9 per each side)
18 rapid knee strikes (9 per each side)
16 rapid punches
16 rapid leg kicks (8 per each side)
16 rapid knee strikes (8 per each side)
.
.
.and so on till
8 power punches
8 power leg kicks (4 per each side)
8 power knee strikes ( 4 per each side)
4 power punches
4 power leg kicks (2 per each side)
4 power knee strikes ( 2 per each side)
2 power punches
2 power leg kicks (2 per each side)
2 power knee strikes (2 per each side)
Shadow Boxing (3 rounds / 3 mins)
Pad works ( 3 rounds / 3 mins)
Core workout:
Floor wipers (10 reps / 2 sets / minimal rest in between)
Leg raises (20 reps / 2 sets / minimal rest in between)
Side Crunches ( 50 reps per side)
Crunches (50 reps)
Muay Thai Circuit: (2 mins per routine / 3 sets / No rest in between / 1 min rest after sets)
1A: Jab-Straight-Hook-Right Leg Kick+Uppercut-Hook-Straight-Left Leg Kick (Heavy Bag)
1B: Elbow Strikes+Knee Strikes (Heavy Bag)
1C: Uppercuts (Wall Bag)
1D: Tire Jumps
1E: Jab-Straight-Hook+2x Jab-Straight (Teardrop Heavy Bag)
Shadow Boxing (2 mins per round / 3 rounds / 1 min rest per rounds)
Sparring with the trainer (2 mins per round / 3 rounds / 1 min rest per rounds)
Note to self: Need to loosen up, too stiff
Heavy Bags: (around 50 reps per leg / indefinite rest in between ) - just to practice proper kicking.
Right Leg Kicks
Left Leg Kicks
Supplements Taken:
2 capsules of BCAA (30 mins before workout)
2 capsules of BCAA (20 mins after workout)
5 grams creatine (1 hour after workout)
Bro saan ka sa Laguna? Mukhang magMMA fighter ka bro ah
Sir @Aestechniques San Pedro po. Taga Laguna rin ba kayo? Di po ako MMA fighter. kakasimula ko pa lang po mag-aral ng Muay Thai. Pag ok ok na siguro ako sa Muay Thai saka ako mag jiujitsu.
Comments
Warm-up: 10 mins
Stability workout:
Set 1:
Stability Ball Push Up: 40 secs
Single leg Box Step Up + 10lbs dumbbells : 40 secs
Single leg Dumbbell Row (10 lbs): 40 secs
Shoulder Press Lunge (10 lbs): 40 secs
L-Sit: 40 secs
Tire Run: 40 secs
Set 2:
Stability Ball Push Up: 40 secs
Single leg Box Step Up + 12lbs dumbbells : 40 secs
Single leg Dumbbell Row (12 lbs): 40 secs
Shoulder Press Lunge (12 lbs): 40 secs
L-Sit: 40 secs
Tire Run: 40 secs
Set 3:
Set 1:
Stability Ball Push Up: 40 secs
Single leg Box Step Up + 15lbs dumbbells : 40 secs
Single leg Dumbbell Row (15 lbs): 40 secs
Shoulder Press Lunge (15 lbs): 40 secs
L-Sit: 40 secs
Tire Run: 40 secs
2 sets of:
Overhead Plate Press (10kgs) - 10 reps
Overhead Plate Tricep Extension (10kgs) - 10 reps
Plate Halo (10 kgs) - 10 reps
Plate Wood Chops (10 kgs) - 10 reps on each side
Shoulder Plate Pulls (10 kgs) - 10 reps
Plate pullover bent leg crunch (10 kgs) - 40 secs
Toe reach crunch (10 kgs) - 40 secs
Russian twist (10 kgs) - 40 secs
Leg raise - 40 secs
Toes to bar - 40 secs
Supplements Taken:
2 BCAA capsules (40 mins before workout)
1 scoop whey protein shake (during workout)
1 scoop whey protein shake (post workout)
2 BCCA capsules (post workout)
Sir @nrg500 Mas ideal po ba ang bulking muna then saka mag cut? Kasi ang plan ko po kasi sa ngayon eh cut for 3 months then saka ako magbubulk (going heavy buhat sa bakal gym). Pero next next week sasamahan ko na rin po ng muay thai training hehe. Ano po yung sa tingin nyo ang mga non-sense sa training ko po at dapat iwasan?
Thanks po!
Magpalakas ka muna para madagdagan ang muscle mass. Palitan mo na ang training program mo
Warm Up: 10 mins
First Circuit:
(3 Sets - 30 secs - 1 min rest after circuit set)
2 sets of:
Kettlebell Swing (12kg)
Dumbbell Burpees (15lbs)
Sit-Up Snatch (5kg)
Box Step Up
Cross Body Mountain Climbers
Superman
Lunge Bicep Curls (12 lbs)
Spiderman Push Ups
1 set of:
Kettlebell Swing (14kg)
Dumbbell Burpees (20lbs)
Sit-Up Snatch (5kg)
Box Step Up
Cross Body Mountain Climbers
Superman
Lunge Bicep Curls (14 lbs)
Spiderman Push Ups
2nd Circuit
(3 sets - No rest in between circuit sets)
Dumbbell Lateral raise-Dumbbell Front Raise-Dumbbell Upright Row (5 reps/20lbs)
Dumbbell Lateral raise-Dumbbell Front Raise-Dumbbell Upright Row (3 reps/15 lbs)
Dumbbell Lateral Raise-Dumbbell Front Raise-Dumbbell Upright Row (1 rep/25 lbs)
3rd Circuit
(3 sets - 2 mins rest after circuit sets)
2 sets of:
Overhead Plate Press (10 reps/10kg)
Overhead Plate Tricep Extension (10 reps/10kg)
Plate Halo (10 reps/10kg)
Plate Wood Chops (10 reps on each side/10kg)
Shoulder Plate Pulls (10 reps/10kg)
1 set of:
Overhead Plate Press (5 reps/35lbs)
Overhead Plate Tricep Extension (5 reps/35lbs)
Plate Halo (5 reps/35lbs)
Plate Wood Chops (5 reps/35lbs)
Shoulder Plate Pulls (5 reps/35lbs)
Supplements Taken:
2 BCAA capsules (60 mins before workout)
5g Creatine (60 mins before workout)
2 BCAA capsules (20 mins after workout)
Warm Up: 6 mins
Circuit Training (40 secs)
1 set of:
Squat (Oly Bar + 5kgx2)
Medicine Ball Slam (20 lbs)
Russian Twist (20 lbs)
Alternating Lunge Jumps
Ladders (Ickey Shuffle + Single Leg Stuffle)
Tire Flip with Drag
2 sets of:
Squat (Oly Bar + 10kgx2)
Medicine Ball Slam (20 lbs)
Russian Twist (20 lbs)
Alternating Lunge Jumps
Ladders (Ickey Shuffle + Single Leg Stuffle)
Tire Flip with Drag
Core workout (3 sets/40 secs):
Plank
Side Planks
Russian Twist (20 lbs)
Plate pullover bent leg crunch (10 kgs)
Leg Raises
Wide Grip Pullups (12/10/8)
Tricep Dips (10/10/10)
3 sets of:
Overhead Plate Press (35lbs) -5 reps
Overhead Plate Tricep Extension (35lbs) - 5 reps
Plate Halo (35 lbs) - 5 reps
Plate Wood Chops (35 lbs) - 5 reps on each side
Shoulder Plate Pulls (35 lbs) - 5 reps
Supplements Taken:
2 BCAA capsules (60 mins before workout)
5g Creatine (60 mins before workout)
2 BCAA capsules (20 mins after workout)
Warm Up: 6-7 mins
Muay Thai Training:
Shadow Boxing (3 mins/3 sets)
Heavy Bags ( 3 mins / 3 sets)
Pad work with Trainer (3 mins / 3 sets)
(3 sets - No rest in between circuit sets)
Dumbbell Lateral raise-Dumbbell Front Raise-Dumbbell Upright Row (5 reps/20lbs)
Dumbbell Lateral raise-Dumbbell Front Raise-Dumbbell Upright Row (3 reps/15 lbs)
Dumbbell Lateral Raise-Dumbbell Front Raise-Dumbbell Upright Row (1 rep/25 lbs)
Core Workout (3 sets / 15 reps each)
Weighted Crunches (10kgs) - Reverse Crunches - 60 secs rest
Hanging Leg Raises - Hanging knee Raises
Supplements Taken:
2 BCAA capsules (40 mins before workout)
5g Creatine (40 mins before workout)
2 BCAA capsules (20 mins after workout)
Warm Up: 6-7 mins
Circuit Training (3 sets / 40 secs each / 1 min rest after sets)
Tire Flip with Drag
Deep Squat (Oly Bar)
Pivoting Medicine Ball Slam (20 lbs)
Plate Rotation to Wood Chop (5 kgs)
Weighted Alternating Lunge (14 lbs x2)
In and Out Agility Ladder Drill
Note: Eto yung araw na pakiramdam ko eh napagod ako ng husto. kaya wala na nagawa after the circuit. :P
Supplements Taken:
2 BCAA capsules (60 mins before workout)
5g Creatine (60 mins before workout)
2 BCAA capsules (20 mins after workout)
Warm Up: 6-7 mins
Muay Thai Training:
Shadow Boxing (3 mins/3 sets)
Heavy Bags ( 3 mins / 3 sets)
Pad work with Trainer (3 mins / 2 sets)
Core Workout (3 sets / 40 secs each / 1 min rest after sets)
Plank
Side Plank with Hip Dips
L Sit
Russian Twist
Pullover Bent Leg Crunches
Supplements Taken:
2 BCAA capsules (40 mins before workout)
5g Creatine (40 mins before workout)
2 BCAA capsules (10 mins after workout)
Warm Up: 6-7 mins
Circuit Training (3 sets/ 30 secs / 1 min rest after sets)
2 sets of:
Pull Ups (BW)
Front Squat (Oly Bar Only)
Dumbbell Backward Lunges (20 lbs each)
Explosive Medicine Ball Slam (20 lbs)
Dumbbell Sit Up Snatch (20 lbs)
Speed Rope
1 set of:
Pull Ups (BW)
Front Squat (Oly Bar + 5 kg x 2)
Dumbbell Backward Lunges (20 lbs each)
Explosive Medicine Ball Slam (20 lbs)
Dumbbell Sit Up Snatch (20 lbs)
Speed Rope
Core Workout: (4 sets / 12 reps / 30 secs rest between sets)
Weighted Crunches (20 lbs) - Reverse Crunches
Hanging Leg Raise - Hanging Knee Raise
Supplements Taken:
2 BCAA capsules (30 mins before workout)
5g Creatine (30 mins before workout)
2 BCAA capsules ( 20 mins after workout)
Warm Up: 7 mins
Muay Thai Training:
Muay Thai Circuit (3 sets / 1 min / 1 min rest after set)
Knees to Heavy Bag
Push Kick to Wall Bag
Tire Jump
Rapid Punches
Heavy Back Alternate Kicks
Technique Drills with Partner (3 mins)
1st Drill:
Jab-Straight-Hook-Leg Kick(R)
2nd Drill:
Jab-Straight-Hook-Leg Kick(R)-Block
3rd Drill:
Jab-Straight-Hook-Leg Kick(R)-Block-Straight-Hook-Jab-Leg Kick(L)
Pad works (3mins / 3 sets)
Hardening:
Inside Left Leg Kick (12 reps)
Inside Right Leg Kick (12 reps)
Outside Left Leg Kick (12 reps)
Outside Right Leg Kick (12 reps)
Body Kick-Left Side (12 reps)
Body Kick-Right Side (12 reps)
Push Kick to abdominals (12 reps)
Supplements Taken:
2 BCAA capsules (20 mins before workout)
2 BCAA capsules ( 20 mins after workout)
5g Creatine (3 hrs after workout)
Circuit Training (3 sets/ 30 secs / 30 secs rest after sets)
1 set of:
Pull Up Hold (BW+3sec hold)
Deep Squat (Oly Bar+ 5 kg x2)
Dumbbell Alternating Lunges (20 lbs each)
Explosive Medicine Ball Slam (20 lbs) - as fast as I can
Dumbbell Sit Up Snatch (20 lbs)
Speed Rope
2 sets of:
Pull Up Hold (BW+3 sec hold)
Deep Squat (Oly Bar+ 10 kg x2)
Dumbbell Alternating Lunges (20 lbs each)
Explosive Medicine Ball Slam (20 lbs) - as fast as I can
Dumbbell Sit Up Snatch (20 lbs)
Speed Rope
Upper body circuit workout:
2 sets / 35 lbs / 10 reps / No rest in between / 2 mins rest after set)
Overhead Plate Press
Overhead Plate Tricep Extension
Plate Halo
Plate Wood Chops (10 reps on each side)
Shoulder Plate Pulls
Supplements Taken:
2 BCAA capsules (30 mins before workout)
5g Creatine (30 mins before workout)
2 BCAA capsules ( 20 mins after workout)
Warm Up: 8 mins
Heavy Bags (2 mins / 3 sets)
Combinations while walking forward: (2 mins per routine)
Jab-Straight
Jab-Straight-Hook
Alternate Knee Strike
Alternate Push Kick
Cross Elbow-Elbow Slash
Muay Thai Circuit: (2 mins per routine / 3 sets / No rest in between / 1 min rest after sets)
-Jab-Straight-Hook-Right Leg Kick+Uppercut-Hook-Straight-Left Leg Kick (Heavy Bag)
-Elbow Strikes+Knee Strikes (Heavy Bag)
-Uppercuts (Wall Bag)
-Tire Jumps
-Jab-Straight-Hook (Teardrop Heavy Bag)
Pad Works (2 mins / 2 sets)
Supplements Taken:
2 capsules BCAA (30 mins before workout)
2 capsules BCAA (20 mins after workout)
5g creatine (2 hrs after workout)
Warm Up: 7 minutes
Muay Thai Circuit: (2 mins per routine / 3 sets / No rest in between / 1 min rest after sets)
-Jab-Straight-Hook-Right Leg Kick+Uppercut-Hook-Straight-Left Leg Kick (Heavy Bag)
-Elbow Strikes+Knee Strikes (Heavy Bag)
-Uppercuts (Wall Bag)
-Tire Jumps
-Jab-Straight-Hook (Teardrop Heavy Bag)
Sparring (2 mins / 3 rounds) = Perstaym! Best feeling ever!
Core Workout (3 sets / 40 secs per routine / No rest in between routine / 30 secs rest per set)
-Bicycles
-Flutter Kicks
-Scissor
-Pull Over Bent Legs
-Scissors
Upper Body Workout ( 3 sets / 35 lbs / 10 reps / No rest in between)
-Overhead Plate Press
-Overhead Plate Tricep Extension
-Plate Halo - 10 reps per direction
-45 Degrees Overhead Plate Press - I forgot to log this routine from the previous journal entries
-Plate Wood Chops -10 reps on each side
-Shoulder Plate Pulls
Supplements Taken:
2 capsules BCAA (30 mins before workout)
5g creatine (30 mins before workout)
2 capsules BCAA (15 mins after workout)
Salamat sa sasagot.
Warm Up: 7 minutes
Muay Thai Circuit: (2 mins per routine / 3 sets / No rest in between / 1 min rest after sets)
-Jab-Straight-Hook-Right Leg Kick+Uppercut-Hook-Straight-Left Leg Kick (Heavy Bag)
-Elbow Strikes+Knee Strikes (Heavy Bag)
-Uppercuts (Wall Bag)
-Tire Jumps
-Jab-Straight-Hook (Teardrop Heavy Bag)
Shadow Boxing ( 2 rounds / 3 mins)
Pad works (3 rounds / 3 mins)
Core Workout (3 sets / 40 secs per routine / No rest in between)
-Bicycles
-Toe Reach
-Russian Twist
-Bent Leg Crunch
Supplements Taken:
2 BCAA capsules (30 mins before workout)
2 BCAA capsules (20 mins after workout)
5g Creatine (9 hrs after workout)
para kong nag babasa ng combo menu ng tekken LOL :biggrin: :biggrin: :biggrin:
Shoulder roll
Step back
Step back again
.... then run!!!
or just hug the punching bag.
Mala Mayweather LOL
Hahaha.. Boss @badass_vinch meron nagtra train din ng muay thai, na ang ginagawa nyang stance eh ala Mayweather, nung wednesday nung nakipag spar, ayun tinamaan ng overhand punch, sapul sa panga, halos mangiyak ngiyak. Buti di na KO. hehe..
Warm up: 6 mins
Circuit Training (3 sets / 30 sec each routine / 40 sec rest per routine) Need to perform the exercises as fast as possible
Agility ladder High Knee Sprint
Jumping Jacks
Tire Run
Elbow bent Mountain Climbers
Cross body Mountain Climbers
Sprint then Sprawl
Note: akala ko madali kasi may pahinga in between, pero hirap pala or sadyang mahina ako that time, yung kabog ng dibdib ko ay parang kabog ng dibdib ng isang umiibig XD
Core Workout (3 sets)
1A: Gym Ball Crunch (15 reps / 30 sec rest)
1B: Gym Ball Rollout ((15 reps / 60 sec rest)
2A: Hanging twisting knee raise (12 reps / 30 sec rest)
2B: Hanging medicine ball knee raise (12 reps / 60 sec rest)
Shoulder circuit: (3 sets / no rests in between)
1A: Dumbbell Lateral Raise : (16 lbs / 5 reps)
1B: Dumbbell Front Raise: (16 lbs / 5 reps)
1C: Dumbbell Upright Row: (16lbs / 5 reps)
1D: Dumbbell Lateral Raise : (14 lbs / 3 reps)
1E: Dumbbell Front Raise: (14 lbs / 3 reps)
1F: Dumbbell Upright Row: (14lbs / 3 reps)
1G: Dumbbell Lateral Raise : (20 lbs / 1 rep)
1H: Dumbbell Front Raise: (20 lbs / 1 rep)
1I: Dumbbell Upright Row: (20lbs / 1 reps)
Supplement Taken:
2 capsules BCAA (30 mins before workout)
5g creatine (30 mins before workout)
2 capsules BCAA (20 mins after workout)
Warm up: 15 mins
Muay Thai Training
Heavy Bag Drill ( 3 sets / 1 minute rest after sets)
20 rapid punches
20 rapid leg kicks (10 per each side)
20 rapid knee strikes (10 per each side)
18 rapid punches
18 rapid leg kicks (9 per each side)
18 rapid knee strikes (9 per each side)
16 rapid punches
16 rapid leg kicks (8 per each side)
16 rapid knee strikes (8 per each side)
.
.
.and so on till
8 power punches
8 power leg kicks (4 per each side)
8 power knee strikes ( 4 per each side)
4 power punches
4 power leg kicks (2 per each side)
4 power knee strikes ( 2 per each side)
2 power punches
2 power leg kicks (2 per each side)
2 power knee strikes (2 per each side)
Shadow Boxing (3 rounds / 3 mins)
Pad works ( 3 rounds / 3 mins)
Core workout:
Floor wipers (10 reps / 2 sets / minimal rest in between)
Leg raises (20 reps / 2 sets / minimal rest in between)
Side Crunches ( 50 reps per side)
Crunches (50 reps)
Upper body circuit: (3 sets / 35 lbs / 10 reps
Overhead Plate Press
Overhead Plate Tricep Extension
Plate Halo (10 reps per direction)
45 Degrees Overhead Plate Press
Plate Wood Chops (10 reps per side)
Shoulder Plate Pulls
Supplement Taken:
2 capsules BCAA (20 mins before workout)
5g creatine (20 mins before workout)
2 capsules BCAA (20 mins after workout)
HUWAW!!! oo nga! astig!! woot woot!
Warm Up: 6 mins
Circuit Training: (30 secs each / 3 sets / no rest in between / 1 min rest after set)
Gym Ball Push ups
Kettlebell Goblet Squats (16lbs?) =to be confirmed tomorrow
Slam ball (20 lbs)
Backward Lunges (16 lbs x 2)
Medicine Ball Russian Twist (20 lbs)
Toe Touch Crunch
Core workout: (3 sets)
1A: Gym ball crunches and twist (15 reps / 30 sec rest)
2A: Gym Ball twisting jackknife (12 reps / 60 sec rest)
1B: Toes to Bar (8 reps / 0 sec rest)
2B: Hanging Leg Raise (10 reps / 60 sec rest)
Shoulder Circuit: (3 sets / No rest in between)
1A: Dumbbell Lateral Raise : (18 lbs / 5 reps)
1B: Dumbbell Front Raise: (18 lbs / 5 reps)
1C: Dumbbell Upright Row: (18lbs / 5 reps)
1D: Dumbbell Lateral Raise : (16 lbs / 3 reps)
1E: Dumbbell Front Raise: (16 lbs / 3 reps)
1F: Dumbbell Upright Row: (16lbs / 3 reps)
1G: Dumbbell Lateral Raise : (20 lbs / 1 rep)
1H: Dumbbell Front Raise: (20 lbs / 1 rep)
1I: Dumbbell Upright Row: (20lbs / 1 reps)
Supplements Taken:
2 capsules BCAA (40 mins before workout)
2 capsules BCAA (30 mins after workout)
5 g Creatine (40 mins after workout)
Warm Up: 7 mins
Muay Thai Circuit: (2 mins per routine / 3 sets / No rest in between / 1 min rest after sets)
1A: Jab-Straight-Hook-Right Leg Kick+Uppercut-Hook-Straight-Left Leg Kick (Heavy Bag)
1B: Elbow Strikes+Knee Strikes (Heavy Bag)
1C: Uppercuts (Wall Bag)
1D: Tire Jumps
1E: Jab-Straight-Hook+2x Jab-Straight (Teardrop Heavy Bag)
Shadow Boxing (2 mins per round / 3 rounds / 1 min rest per rounds)
Sparring with the trainer (2 mins per round / 3 rounds / 1 min rest per rounds)
Note to self: Need to loosen up, too stiff
Heavy Bags: (around 50 reps per leg / indefinite rest in between ) - just to practice proper kicking.
Right Leg Kicks
Left Leg Kicks
Supplements Taken:
2 capsules of BCAA (30 mins before workout)
2 capsules of BCAA (20 mins after workout)
5 grams creatine (1 hour after workout)
Bro, Breathe, Relax, Breathe Relax. wag ka masyado maeexite :biggrin:
Sir @Aestechniques San Pedro po. Taga Laguna rin ba kayo? Di po ako MMA fighter. kakasimula ko pa lang po mag-aral ng Muay Thai. Pag ok ok na siguro ako sa Muay Thai saka ako mag jiujitsu.