Craig's Training Log

[southcraig]

My first post here and my name is Craig. I am located in NW Arkansas.


I am not completing in MMA or other sports. I run a local Western Martial Arts training group which we are training in Western Boxing, Western Wrestling and other Western Martial Arts. Four months ago, I have just myself gym membership so I can get back in shape again. My training goal is lose the fat, gain some lean muscle, get more stronger and be more explosive. I have a library on fitness training and 3rd edition of Starting Strength book is the latest addition to my library.


Height 6 FT
Weight 190 LBS
Age 48




11/8/11

Bench Press

125 Lbs One set of 5 reps

135 Lbs 18 sets of 4,4 3,4,5,3,4,3,4,3,2,3,2,3,2,2,2,1 reps

Assisted Pull-ups, Pin #6, 45 Lbs
10 sets of 3 reps

Weight Toss, Grip Work

One 2 Minutes round of 15 Lbs Kettlebell
One 2 Minutes rounds of 20 Lbs Kettlebell


11/09/11

Dead Lift 225 Lbs

20 Sets of 3,3,3,3,2,2,2,2,2,2,2,2,2,2,2,2,2,2,2,5 Reps

11/11/11

Did Cardio Workout today, i was going for an hour of cardio workout today. After spending an hour of my cardio workout I have do another hour. So I did 2 hours of my cardio workout while keeping my heart rate between 130 BPM and 150 BPM.

Did some jogging, jump rope work, bag work, 3 rounds of 10 minutes on rowing machine, and about 20 sets of 25 reps of kettlebell swings with 35 Lbs kettlebell.

My average heart beat was about 140 BPM,
One minute recovery BPM after 2 hours of cadio work out was 127 BPM.
Two minutes recovery BPM was 114 BPM.

One side note I never did huff and puff or gas out on my breathing. My breathing was normal little on the heavy side.

I will do the cadio work out only once a week or at least one cardio workout every two weeks.

11/15/11

Bench Press 135 Lbs

30 Set of 3,3 3,3,3,3,3,3,3,3,3,3,3,3,3,3,3,3,3,3,3,3,3,3,3,3,2, 2,2,2 Reps.


11/17/11

Box Squats

185 Lbs 1 set of 1 rep.

175 lbs 10 sets of 2 reps.

Seated Calf Raises

100 Lbs 5 sets of 5 reps.

120 lbs 5 sets of 5 reps.

Dead Lift

185 Lbs 1 set of 5 reps.


11/18/11

I have decided to add some warm up for out Western Martial Arts training group as a bonus to get some of my training time in.

Depth Jumps 3 Sets of 5 Reps.

Depth Push-Ups 3 Sets of 5 Reps.

Triple Jumps 2 Sets of One Reps.

Medicine Ball Throws 3 Set of 5 Reps.

In the future I plan some using explosive work out as part of our warm up in our training group.

11/20/11

Dead Lift 225Lbs

10 Sets of 5 Reps.

Will go up to 245 Lbs in my next Dead Lift work out.


11/22/11
Speed Brench
45 Lbs 2 Reps
65 Lbs 2 Reps
85 Lbs 9 Sets of 2 Reps
95 Lbs 4 Sets of 2 Reps

High Pull 9 Set of 4,4,4,4,4,4,3,2,2

11/28/11

Bench Press
135 Lbs 20 Sets of 2,2,2,3,3,3,3,4,4,4,4,4,4,4,4,4,4,5 Reps

12/1/11

60 Min of Cardio

Jogging, Rowing Machine, Jump Rope, Kettlebell Swings and Bag Work

Keeping Heart Rate between 130 BPM to 150 BPM.

12/7/11

Speed Bench
45 Lbs 2 Reps
55 Lbs 2 Reps
65 Lbs 2 Reps
75 Lbs 2 Reps
105 Lbs 10 Sets of 2 Reps

High Pull
95 Lbs
5 Sets of 2 Reps

Power Cleans
95 Lbs
4 sets of 2 Reps

Push Press
95 Lbs
5 Sets of 3 Rep.

Jump Box Squats
45 Lbs

10 Sets of 2 Reps

Jump Rope, Light Jogging, Stretching, and Bag Work.

12/09/11

Box Squat

45 Lbs 1 Rep
135 Lbs 1 Rep
155 Lbs 1 Rep

175 Lbs 5 Sets of 2 Reps

My form started to fall apart on the last reps due due to insufficient recovery from previous night workout. So I have dropped the poundage to 165 Lbs.

165 Lbs 5 sets of 2 Reps.

Bench Press

135 Lbs

10 Sets of 5 Reps.

12/10/11

Dead Lift

135 Lbs 1 Rep
225 Lbs 1 Rep

245 Lbs 13 Sets of 2,2,2,2,3,4,4,4,3,3,2,2,2 Reps

Used my heart rate monitor to determine rest time. At the end of my set, My heart rate get up to 115 to 120 BPM. When my heart rate get down to 75 BPM, I start another set.


12/13/11

Came down with a virus this week so I only trained today.

Box Squat 175 Lbs 5 Sets of 2 Reps

Press 85 Lbs 5 Sets of 5 Reps

Dead Lift 255 Lbs 5 Sets of 5,3,3,5,5 Reps

Bench Press 145 Lbs 5 Sets of 4,4,4,4,5 Reps

[Keith Friedman]

Hey Craig,

Welcome Aboard! Looks like you're working hard.

Western Martial Arts. Good phrase! It gives them the respect they deserve.

[southcraig]

Hey Craig,

Welcome Aboard! Looks like you're working hard.

Western Martial Arts. Good phrase! It gives them the respect they deserve.

Thanks Keith.

Dead Lift is my all around favorite lift because it will make a man out of you.