Mister T's Training Log

[Mister T]

Before I begin, here's some background info:

______________________________________________________________
Age: 18
Height: 5'10
Weight: 190

Experience:

Shotokan Karate for 8 Years
Muay Thai for 1 Year and counting
______________________________________________________________

My goals:


Improve my cardio/stamina.
Do some weight training so that I can bulk up to 210.
Continue improving and building upon my Muay Thai skills to the point that I can compete against other Muay Thai Fighters and, eventually, make the transition into boxing.
After considering my goals and my current time schedule (right now I just started my Sophomore year in college so time is kinda tight), I've come up with the following regimen that will hopefully help me improve my cardio, build muscle mass, and make me a better fighter.


I'll start to outline my regimen on my next post.

[Mister T]

Goal 1: Improving Cardio


To make my cardio better, I'm gonna do interval training on the elliptical machine.

Basically, I run for 10 rounds at maximum incline (30 degrees uphill) and maximum resistance (Level 15). During that 10 rounds, I emulate the course of a boxing match (including the rest periods) by running at different RPMs (Revolutions per Minute).

A normal Interval Training on the Elliptical Machine looks like this:

Minute #1: Rest (Run at 30 RPMs)
Minute #2: 1st Minute of Round 1 (Run at 40 RPMs)
Minute #3: 2nd Minute of Round 1 - (Run at 50 RPMs)
Minute #4: 3rd Minute of Round 1 - (Run at 40 RPMs)
Minute #5: Rest (aka end of round1) - (Run at 30 RPMs)
*repeat until all 10 rounds are done (takes approximately 40 minutes)*

I remember reading somewhere that doing interval training (i.e going from 30 to 40 to 50 to 40 to 30 RPMs) is the best way to create a similar situation that your heart goes through during a boxing match.

I'll outline my weightlifting regimen in my next post.

[Mister T]

Goal 2: Bulking Up

I'm trying to bulk up to 210 (i.e. put on 20 lbs of muscle) so that its harder for my opponents to whip me around in the Thai Clinch.


I'll outline my Muay Thai schedule in my next post.

[Mister T]

Goal 3: Making My Muay Thai / Boxing Debut

I'm trying to train for, compete in, and win my first Muay Thai fight by the end of my Spring Semester of college.

With that being said, here are some of the things that I need to improve on:


Counter Punching
Leg/Shin Conditioning
Clinching

Now that I've put all my goals in finite terms, I'm gonna compile a weekly schedule and post daily updates to keep track of whether or not I'm on track.

[Mister T]

Since college just started again I'm gonna wait a week or two before diving into my new workout routine so that I can get used to all my college classes, etc.

With that in mind, here's my weekly workout schedule for the week of Sept 12th:

Monday, Sept 13th:


10 Rounds of Interval Training.
Chest Exercises for my Major and Clavicular Pecs.

Tuesday, Sept 14th:


Muay Thai Class.

Wednesday, Sept 15th:


10 Rounds of Interval Training.
Shoulder Exercises for my Anterior, Posterior, and Lateral Deltoids.

Thursday, Sept 16th:


10 Rounds of Interval Training.
Leg Exercises for my Quadriceps and Hamstrings.

Friday, Sept 17th:


10 Rounds of Interval Training.
Arm Exercises for my Biceps and Triceps.

Saturday, Sept 18th:


Muay Thai Class.
10 Rounds of Interval Training.
Abdomen Exercises for my Serratus Anterior, Abs, and Obliques.

Now that I've got everything planned out, I just gotta get ready to do work. Hopefully, I won't suffer any minor injuries in sparring/class that will prevent me from sticking to this regimen.

I'll post daily updates so that I can keep track of what I accomplished and if i missed anything.

[Mister T]

Monday September 13, 2010:

- No Strength Training.

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 10 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,612 Revolutions
Carbs Burned: 156 Carbs
Calories Burned: 897 Calories

[Mister T]

Tuesday September 14, 2010:

- Muay Thai Class:

30 Minutes of Strength/Conditioning consisting of jumping rope, shadowboxing, push-ups, sit-ups, squats, and wall-runs.
30 Minutes of Partner Drills consisting mainly of countering the jab.
First drill that was practiced was: Overhand right over the jab, left uppercut, right downward elbow.
Second drill was: Slip left, left uppercut, right downward elbow, left knee to body, left kick to liver.
30 Minutes of Sparring with multiple rotating partners.
15 Minutes of additional "cool down" Strength/Conditioning at the end of class (this portion is especially brutal, especially when done at the end of class).

Notes: Kinda disappointed that we didn't do any mitt work, heavy bag combos, or clinch work today. Hopefully I'll get a chance to work on it on Saturday...

[Mister T]

Wednesday September 15, 2010:

- No Strength Training.

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 09 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,670 Revolutions
Carbs Burned: 161 Carbs
Calories Burned: 924.1 Calories

[Mister T]

Thursday September 16, 2010:

- No Strength Training.

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 08 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,674 Revolutions
Carbs Burned: 162 Carbs
Calories Burned: 926.2 Calories

[Mister T]

Friday September 17, 2010:

- No Strength Training.

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 09 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,691 Revolutions
Carbs Burned: 163 Carbs
Calories Burned: 933.7 Calories

Notes: I've been neglecting the weight training portion of my goals. I keep trying to tell myself to do it but one thing or another keeps making me procrastinate and ignore it. All bullshit aside, I'm gonna hit the weights next week for sure.

[Mister T]

Saturday September 18, 2010:

- Muay Thai Class:

10 Minutes of Strength/Conditioning.
60 Minutes of Partner Drills consisting of pad work. The first combination worked on was Jab, Cross, Right Body Kick. The second combination was catch partner's right body kick, counter with a right cross, throw right body kick.
20 Minutes of sparring with focus on "boxing to the body". Basically, our coach made us work with our partner doing boxing only to our partner's body.

[Mister T]

Workout schedule for the week of Sept 19th:

Sunday, Sept 19th:



Off day

Monday, Sept 20th:

10 Rounds of Interval Training.
Chest Exercises for my Major and Clavicular pecs.

Tuesday, Sept 21st:


Muay Thai Class.

Wednesday, Sept 22nd:


10 Rounds of Interval Training.
Shoulder Exercises for my Anterior, Posterior, and Lateral Deltoids.

Thursday, Sept 23rd:


10 Rounds of Interval Training.
Leg Exercises for my Quadriceps and Hamstrings.

Friday, Sept 24th:


10 Rounds of Interval Training.
Arm Exercises for my Biceps and Triceps.

Saturday, Sept 25th:


Muay Thai Class.
Back Exercises for my General Back, Lats, and Traps.
Abdomen Exercises for my Serratus Anterior, Abs, and Obliques.

Notes: I just found out that the elliptical that i have also has an odometer function which can display the distance travelled. I'll start posting that statistic as well so that I can keep track of how I'm doing.

[Mister T]

Sunday September 19, 2010:

- No Training

Monday September 20, 2010:

- Strength Training:

Bench Press - 3 Sets of 20 Reps [50 lbs]
Incline Bench Press - 3 Sets of 20 Reps [50 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 00 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,656 Revolutions
Carbs Burned: 160 Carbs
Calories Burned: 916.7 Calories

Notes: Since this was the first time in several months that I did any weight training, I took it easy and only used a total of 50 lbs (45 lbs for the bar and 5 lbs in extra weights) for my exercises.
Next week I'm gonna increase it to 100 lbs.

[Mister T]

Tuesday September 21, 2010:

- Muay Thai Class:

20 Minutes of Strength/Conditioning.
60 Minutes of Partner Drills. Today we focused on how to counter an opponent's front kick, rear front kick, left body kick, and right body kick.
Front Kick Counter: Sweep with left hand, counter with right cross, left uppercut.
Rear Kick Counter: Sweep with right hand, left hook to body, right elbow to forehead.
Left Body Kick Counter (1): Check opponent's kick with right leg, left hook to body, right elbow to forehead.
Left Body Kick Counter (2): Anticipate opponent's kick, step 45 degrees forward with left leg + simultaneously right low kick to the back of opponent's thigh.
Left Body Kick Counter (3): Cross-Check opponent's kick with left leg, right cross, left uppercut, right elbow to forehead.
Left Body Kick Counter (4): Step left + simultaneously catch opponent's kick, strong jab.
Left Body Kick Counter (5): Step left + simultaneously catch opponent's kick, right low kick to the back of opponent's thigh.
Right Body Kick Counter (1): Check opponent's kick with left leg, right cross, left uppercut, right elbow to forehead.
Right Body Kick Counter (2): Anticipate opponent's kick, step 45 degrees forward with right leg + simultaneously left low kick to opponent's thigh.
Right Body Kick Counter (3): Step right + simultaneously catch opponent's kick, right cross.
Right Body Kick Counter (4): Step right + simultaneously catch opponent's kick, left low kick to the back of opponent's thigh.
20 Minutes of additional "cool down" Strength/Conditioning at the end of class.

Notes: Definitely a good class today. Hard workout and learned some great techniques.

[Mister T]

Wednesday September 22, 2010:

- Strength Training:

Upright Row - 3 Sets of 10 Reps [75 lbs total]
Rear Delt Row - 3 Sets of 10 Reps [75 lbs total]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 18 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,700 Revolutions
Carbs Burned: 164 Carbs
Calories Burned: 939.5 Calories
Odometer: 17 x 100 ????????? :?

Notes: The Odometer reading on the elliptical says 17 x 100. I have no idea what the fuck that means. Is that 1700 feet, meters, miles, kilometers, etc? I'll have to find out tomorrow......

[PugilistStudent]

17x100 also equals the number of revolutions you did (1700). Im not an expert on ellipticals but maybe keep an eye on that next time and see if it matches up again. If so then its just another way to express the revolutions.

[Mister T]

17x100 also equals the number of revolutions you did (1700). Im not an expert on ellipticals but maybe keep an eye on that next time and see if it matches up again. If so then its just another way to express the revolutions.

yea, I think ur right. I checked it again today and it matched the number of revolutions that I have...
I was kinda hopin to find out how many miles/km that I had ran but, oh well.

[Mister T]

Thursday September 23, 2010:

- Strength Training:

Leg Raises - 1 Set of 50 Reps [100 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 11 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,671 Revolutions
Carbs Burned: 161 Carbs
Calories Burned: 925.0 Calories

[Mister T]

Friday September 24, 2010:

- Strength Training:

Curls - 5 Sets of 20 Reps [just the bar]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 10 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,651 Revolutions
Carbs Burned: 160 Carbs
Calories Burned: 916.1 Calories

[Mister T]

Saturday September 25, 2010:

- Muay Thai Class:

10 Minutes of Strength/Conditioning.
40 Minutes of Partner Drills (mitt work, pad work, combinations, slipping, bobbing and weaving, footwork, etc).
10 Minutes of additional "cool down" Strength/Conditioning at the end of class.

Notes: The head coach was out of town for the weekend so one of the other coaches took the lead. He's a shitty teacher (but he's one hell of a fighter tho) so class was kinda meh. Didn't get a chance to do clinchwork or sparring and he ended class like 30 minutes early (wtf?). Hopefully the head coach will be able to teach next tuesday.

Also, I probably won't be able to do the weight training I originally wanted to do. I got a call from my old high school friends and made plans to go out tonight. I'll try to do it tomorrow instead.

[Mister T]

Workout schedule for the week of Sept 26th:

Sunday, Sept 26th:


Off day

Monday, Sept 27th:

10 Rounds of Interval Training.
Back Exercises for my General Back, Lats, and Traps.

Tuesday, Sept 28th:


Muay Thai Class

Wednesday, Sept 29th:


10 Rounds of Interval Training.
Chest Exercises for my Major and Clavicular Pecs.

Thursday, Sept 30th:


10 Rounds of Interval Training.
Abdomen Exercises for my Serratus Anterior, Abs, and Obliques.

Friday, Oct 1st:


10 Rounds of Interval Training.
Leg Exercises for my Quadriceps and Hamstrings.

Saturday, Oct 2nd:


Muay Thai Class
10 Rounds of Interval Training.
Arm Exercises for my Biceps and Triceps.
Shoulder Exercises for my Anterior, Posterior, and Lateral Deltoids.

Notes: I updated the weight training schedule in Post #3. After doing my old weight training schedule I realized that it was inefficient and so I switched it up a bit.

[Mister T]

Sunday September 26, 2010:

- No Training.

Monday September 27, 2010:

- Strength Training:


Deadlifts - 3 Sets of 10 Reps [170 lbs]
Shrugs - 3 Sets of 10 Reps [90 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 05 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,620 Revolutions
Carbs Burned: 157 Carbs
Calories Burned: 900.7 Calories

[Mister T]

Tuesday September 28, 2010:

- Muay Thai Class:

10 Minutes of Strength/Conditioning
10 Minutes of Shadowboxing (approximately 3 rounds).
40 Minutes of Partner Drills (worked on counters. Dealing with front kick, rear kick, roundhouse body kicks).
30 Minutes of Sparring.

Notes: The head coach came back. He picked up where we left off last Tuesday and worked some more on the same counters (listed on Sept 21st post).

Sparring went really well. Sparred with a big dude with excellent power and at least 50 pounds on me. Dude has really heavy leg kicks (when I first sparred with him a couple months ago, he leg kicked me so hard I couldn't walk for days). Today, on the other hand, I managed to check a lot of his leg kicks and, even when he successfully kicked me, my legs didn't feel as much pain as I originally did months ago. Plus, I noticed that my jab had gotten much stronger. Every time my partner tried to throw combinations at me, I was able to shut him down with a strong jab to the solar plexus. Also, despite being at least 50 lbs heavier than me, I managed to hold my own in the clinch and even managed to do damage by whippin him around and delivering clinch knees to his midsection.

Felt really happy about that cuz that means that I'm getting better at clinchwork, my leg conditioning has improved, and my jab has gotten better too.

[Mister T]

Wednesday September 29, 2010:

- Strength Training:


Bench Press - 2 Sets of 50 Reps [just the bar]
Incline Bench Press - 2 Sets of 50 Reps [just the bar]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 06 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,677 Revolutions
Carbs Burned: 162 Carbs
Calories Burned: 928.0 Calories

[Mister T]

Thursday September 30, 2010:

- Strength Training:

Olympic Bar Core Rotations - 2 Sets of 50 Reps [30 lbs]
Crunches with 45 lb plate - 2 Sets of 50 Reps [45 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 08 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,563 Revolutions
Carbs Burned: 153 Carbs
Calories Burned: 874.3 Calories

[Mister T]

Friday October 1, 2010:

- Strength Training:

Leg Raises - 3 Sets of 30 Reps [125 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 10 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,625 Revolutions
Carbs Burned: 158 Carbs
Calories Burned: 903.4 Calories

[Mister T]

Saturday October 2, 2010:

- Muay Thai Class was cancelled.

[Mister T]

Workout schedule for the week of Oct 3rd:

Sunday, Oct 3rd:

Off day

Monday, Oct 4th:

10 Rounds of Interval Training.
Back Exercises for my General Back, Lats, and Traps.

Tuesday, Oct 5th:

Muay Thai Class

Wednesday, Oct 6th:

10 Rounds of Interval Training.
Chest Exercises for my Major and Clavicular Pecs.

Thursday, Oct 7th:

10 Rounds of Interval Training.
Abdomen Exercises for my Serratus Anterior, Abs, and Obliques.

Friday, Oct 8th:

10 Rounds of Interval Training.
Leg Exercises for my Quadriceps and Hamstrings.

Saturday, Oct 9th:

Muay Thai Class
10 Rounds of Interval Training.
Arm Exercises for my Biceps and Triceps.
Shoulder Exercises for my Anterior, Posterior, and Lateral Deltoids.

[Mister T]

Sunday October 3, 2010:

- No Training.

Monday October 4, 2010:

- Strength Training:

Deadlifts - 2 Sets of 10 Reps [200 lbs]
Shrugs - 2 Sets of 50 Reps [90 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 13 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,508 Revolutions
Carbs Burned: 148 Carbs
Calories Burned: 848.2 Calories

[Mister T]

Tuesday October 5, 2010:

- Had to skip Muay Thai class. Had a religious event I had to attend.

[Mister T]

Wednesday October 6, 2010:

- Decided to skip training and go study for my upcoming exam instead. Had to spend the entire day cramming.

[Mister T]

Thursday October 7, 2010:

- Strength Training:

Olympic Bar Core Rotations - 2 Sets of 50 Reps [30 lbs]
Crunches with 45 lb plate - 2 Sets of 50 Reps [45 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 08 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,590 Revolutions
Carbs Burned: 155 Carbs
Calories Burned: 886.9 Calories

[Mister T]

Friday October 8, 2010:

- Strength Training:

Leg Raises - 3 Sets of 30 Reps [125 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 09 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,712 Revolutions
Carbs Burned: 165 Carbs
Calories Burned: 994.5 Calories

[Kevin_Wright]

October 6, 2010:


- Decided to skip training and go study for my upcoming exam instead. Had to spend the entire day cramming.
Yeah I hate it when school gets in the way of my boxing

[Mister T]

Yeah I hate it when school gets in the way of my boxing


Yea, me too. It totally throws me off my routine and makes me feel like I'm slacking. Nice avatar, btw.

[Mister T]

Saturday October 9, 2010:

- Muay Thai Class:

10 Minutes of Jumping Rope.
40 Minutes of Pad Work (worked on kicking combinations on the Thai Pads. Mostly concentrated on low kicks, switch kicks, and teep kicks).
30 Minutes of Counter Striking Drills (mostly focused on countering an opponent's low kicks and teep kicks).
10 Minutes of Cool Down Strength/Conditioning (worked upper abs, middle abs, and lower abs).

[Mister T]

Workout schedule for the week of Oct 10th:

Sunday, Oct 10th:


10 Rounds of Interval Training.
Shoulder Exercises for my Anterior, Posterior, and Lateral Deltoids.

Monday, Oct 11th:

10 Rounds of Interval Training.
Back Exercises for my General Back, Lats, and Traps.

Tuesday, Oct 12th:

Muay Thai Class

Wednesday, Oct 13th:

10 Rounds of Interval Training.
Chest Exercises for my Major and Clavicular Pecs.

Thursday, Oct 14th:

10 Rounds of Interval Training.
Abdomen Exercises for my Abs and Obliques.

Friday, Oct 15th:

10 Rounds of Interval Training.
Leg Exercises for my Quadriceps and Hamstrings.

Saturday, Oct 16th:

Muay Thai Class
10 Rounds of Interval Training.
Arm Exercises for my Biceps and Triceps.

[Mister T]

Sunday October 10, 2010:

- Strength Training:

Upright Row - 3 Sets of 25 Reps [just the bar]
Rear Delt Row - 3 Sets of 25 Reps [just the bar]
Millitary Presses - 3 Sets of 25 Reps [just the bar]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 06 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,716 Revolutions
Carbs Burned: 165 Carbs
Calories Burned: 945.9 Calories

[Mister T]

Monday October 11, 2010:

- Strength Training:


Deadlifts - 2 Sets of 10 Reps [200 lbs]
Shrugs - 2 Sets of 50 Reps [90 lbs]
Bent Over Barbell Rows - 1 Set of 25 Reps [just the bar]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 04 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,700 Revolutions
Carbs Burned: 164 Carbs
Calories Burned: 938.0 Calories

[Mister T]

Tuesday October 12, 2010:

- Muay Thai Class:

10 Minutes of Warm Up Conditioning exercises.
20 Rounds of Sparring. Went at around 80% power. We weren't allowed to elbow to the face but we were allowed to do everything else (hit to the head, low kicks, clinch and knees, etc). Rotated sparring partners each round. Overall, it was a good session but I'm not entirely happy with my performance. Looking back on it, I think I could've been a bit more aggressive and should've tried to incorporate some of the counters that we worked on in class the past couple of weeks. Anyways, I was able to use this time to work on conditioning my shins and legs to my opponent's leg kicks (my left shin is fucking bruised as hell).
10 Minutes of Cool Down Conditioning exercises.

[Kevin_Wright]

20 rounds? That is absolutely insane.

[Mister T]

20 rounds? That is absolutely insane.

Yea, we do this type of session at least once a month and it's absolutely gruelling. Even though we get 3 min breaks after every 5 rounds, it definitely takes a toll on the body. By the time we get to the later rounds, each round mostly consists of clinch+knees, lots of body hooks, and alot of neck-wrestling.
The positive side of this is that it helps improve all aspects of the Muay Thai game. In the early rounds we're told to work on combinations. In the middle rounds we get to focus more on kicks and counter striking. And in the later rounds we get to work on clinchwork.

The traditional Muay Thai fighters in Thailand do this type of sparring all the time. Its really one of the best ways to condition a fighter's shins so that they learn to properly absorb blows from leg kicks.

I'm just glad that it only happens once a month.

[Mister T]

Wednesday October 13, 2010:

- Strength Training:

Bench Press - 2 Sets of 50 Reps [just the bar]
Incline Bench Press - 2 Sets of 50 Reps [just the bar]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 17 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,756 Revolutions
Carbs Burned: 169 Carbs
Calories Burned: 966.2 Calories

[ShamrockNapalm]

October 12, 2010:



- Muay Thai Class:

10 Minutes of Warm Up Conditioning exercises.
20 Rounds of Sparring. Went at around 80% power. We weren't allowed to elbow to the face but we were allowed to do everything else (hit to the head, low kicks, clinch and knees, etc). Rotated sparring partners each round. Overall, it was a good session but I'm not entirely happy with my performance. Looking back on it, I think I could've been a bit more aggressive and should've tried to incorporate some of the counters that we worked on in class the past couple of weeks. Anyways, I was able to use this time to work on conditioning my shins and legs to my opponent's leg kicks (my left shin is fucking bruised as hell).
10 Minutes of Cool Down Conditioning exercises.



:yikes Damn, 20 rounds that's crazy. I'm lucky if I get 5 in one day.

[Mister T]

:yikes Damn, 20 rounds that's crazy. I'm lucky if I get 5 in one day.

yeah, lol, I usually do around 3 rounds. This was just a once in a while exercise our coach likes to do.

On a side note, I woke up today and my shins were finally back to their normal color (thank god). I wish I had taken a pic of how they looked after I was done on Tuesday (looked blue/black. couldnt walk right for the past day or two). :-(

[Mister T]

Thursday October 14, 2010:

- Strength Training:

Olympic Bar Core Rotations - 2 Sets of 50 Reps [45 lbs]
Crunches with 45 lb plate - 2 Sets of 50 Reps [45 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 14 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,761 Revolutions
Carbs Burned: 169 Carbs
Calories Burned: 968.1 Calories

Notes: I think I've reached a point of comfortability with my current routine that I can now take it up a notch. Starting next week, I'm thinkin of increasing the number of rounds I do for my interval training and increasing the number of weights while decreasing the number of reps for my weight training.

[Mister T]

Friday October 15, 2010:

- Strength Training:

Leg Raises - 2 Sets of 50 Reps [125 lbs]

- No Interval Training.

[Mister T]

Saturday October 16, 2010:

- Muay Thai Class:

3 Rounds of Jumping Rope
3 Rounds of Strength/Conditioning (consisting of pushups, situps, squats).
Spent the rest of the class working on clinch techniques. Getting the Thai Clinch, obtaining the "crucifix" position, went over trips, sweeps, etc. Got together with partners and spent the class just clinching and kneeing each other.

Notes: Came home and my neck was hurting like hell (couldn't even move my head side to side). Its happened before (usually when we work on clinching). Right now I think its just a sprained neck and it usually takes a day or two to go way. Put some ointment on back of neck and hopefully the pain will go away by Monday.

[Mister T]

Workout schedule for the week of Oct 17th:

Sunday, Oct 17th:


Off Day. Probably won't train unless my neck stops hurting. Hopefully it'll be fine by Monday

Monday, Oct 18th:

10 Rounds of Interval Training.
Back Exercises for my General Back, Lats, and Traps.

Tuesday, Oct 19th:

Muay Thai Class

Wednesday, Oct 20th:

10 Rounds of Interval Training.
Chest Exercises for my Major and Clavicular Pecs.

Thursday, Oct 21st:

Can't train. Got an Exam from 9PM to 11PM (yea, it sucks :mad:).

Friday, Oct 22nd:

10 Rounds of Interval Training.
Leg Exercises for my Quadriceps and Hamstrings.

Saturday, Oct 23rd:

Muay Thai Class
10 Rounds of Interval Training.
Arm Exercises for my Biceps and Triceps.

[Mister T]

Sunday October 17, 2010 - Thursday October 21, 2010:

- No Training

Friday October 22, 2010:

- Strength Training:

Leg Raises - 2 Sets of 50 Reps [125 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 16 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,735 Revolutions
Carbs Burned: 167 Carbs
Calories Burned: 955.9 Calories

Notes: I basically didn't workout at all this week. My neck was still bothering me on Monday and Tuesday so I didn't do shit (didn't wanna make it worse). On Wednesday I had an Exam so I spent the time studying. And on Thursday I had another Exam so couldn't work out then either.

[Mister T]

Saturday October 23, 2010:

- Muay Thai Class:

1 Round of Jumping Rope
Circuit Training. We had seven stations set up. For the first stage, we did each station for 30 seconds, with a 10 second break in between each station. For the second stage, we did each station for 45 seconds, with a 15 second break in between each station. For the final stage, we did each station for a minute, with a 15 second break in between each station. The stations were:

Station 1: Squat Thrusts
Station 2: Squats (with 40 lb Kettlebell)
Station 3: Stair Steppers (with 10 lb ball)
Station 4: Work the Thai Pads with the coach
Station 5: Jump Rope (at high pace)
Station 6: Push Ups
Station 7: Russian Twists (with 6 lb ball)


For the rest of the class we did pads/mit work, followed by a little bit of clinch work, and ended class with 3 rounds of sparring.

Notes: Probably not gonna do the interval and weight training that I had originally planned. It's saturday night and I got plans.

[Mister T]

Sunday October 24, 2010 - Friday October 29, 2010:

- No Training.

Saturday October 30, 2010:

- Muay Thai Class:

Worked on Strength/Conditioning and a shitload of combinations and mit/pad work (too many to write down).

Notes: Haven't done any training in the past 6-7 days. Some shit was goin on in my life and had to get it sorted out first.

[Mister T]

Workout schedule for the week of Oct 31st:

Sunday, Oct 31st:


Off Day.

Monday, Nov 1st:

No training. Have an exam that I gotta study for.

Tuesday, Nov 2nd:

Muay Thai Class.

Wednesday, Nov 3rd:

10 Rounds of Interval Training.
Chest Exercises for my Major and Clavicular Pecs.

Thursday, Nov 4th:

10 Rounds of Interval Training.
Abdomen Exercises for my Abs and Obliques.

Friday, Nov 5th:

Off Day.

Saturday, Nov 6th:

Muay Thai Class.

[Mister T]

Sunday October 31, 2010:

- No Training

Monday November 1, 2010:

- No Training.

[Mister T]

Tuesday November 2, 2010:

- Muay Thai Class:

3 Rounds of Shadowboxing interspersed with 3 Rounds of Strength/Conditioning.
Worked on slipping the jab with partners. One person would throw the jab while the other would practice slipping it and landing counters.
Finished up the class with work on the thai pads.

Notes: I still need to work on slipping punches. Usually I tend to catch or cuff my opponent's punch and then counter (ie I'll catch my opponent's jab with my right hand and simultaneously deliver my own jab to his face). Slipping punches just seems more awkward for me. I'm hoping that, with more practice, I'll get more comfortable with it.

[Mister T]

Wednesday November 3, 2010:

- Strength Training:

Incline Bench Press - 5 Sets of 5 Reps [100 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 03 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,724 Revolutions
Carbs Burned: 166 Carbs
Calories Burned: 950.1 Calories

[Mister T]

Thursday November 4, 2010:

- Strength Training:

Olympic Bar Core Rotations - 3 Sets of 20 Reps [50 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 09 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,574 Revolutions
Carbs Burned: 153 Carbs
Calories Burned: 879.9 Calories

[Mister T]

Friday November 5, 2010:

- Off Day

[Mister T]

Saturday November 6, 2010:

- Muay Thai Class:

3 Rounds of Jumping Rope interspersed with 3 Rounds of Strength/Conditioning.
Worked the Thai pads. Different combinations.
Finished up with some sparring.

Notes: Good news. The gym is starting to offer Muay Thai classes on Thursday as well starting on Nov 18th. I'm gonna starting attended that too so I'll be able to go train 3 times a week.

[Mister T]

Workout schedule for the week of Nov 7th:

Sunday, Nov 7th:


Off Day.

Monday, Nov 8th:

No Training.

Tuesday, Nov 9th:

Muay Thai Class.

Wednesday, Nov 10th:

10 Rounds of Interval Training.
Chest Exercises for my Major and Clavicular Pecs.
Back Exercises for my Traps.

Thursday, Nov 11th:

No Training.

Friday, Nov 12th:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my Lats.
Leg Exercises for my Quadriceps.

Saturday, Nov 13th:

Muay Thai Class

[Mister T]

Sunday November 7, 2010 - Friday November 12, 2010:
- No Training

Saturday November 13, 2010:

- Muay Thai Class:

1 Round of Shadowboxing
1 Round of Strength/Conditioning
Pad Work and Mit Work. Finished up with sparring.

[Mister T]

Workout schedule for the week of Nov 14th:

Sunday, Nov 14th:

Off Day.

Monday, Nov 15th:

10 Rounds of Interval Training.
Chest Exercises for my Major and Clavicular Pecs.
Back Exercises for my Traps.

Tuesday, Nov 16th:

Muay Thai Class.

Wednesday, Nov 17th:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my Lats.
Leg Exercises for my Quadriceps.

Thursday, Nov 18th:

Muay Thai Class.

Friday, Nov 19th:

10 Rounds of Interval Training.
Chest Exercises for my Major and Clavicular Pecs.
Back Exercises for my Traps.

Saturday, Nov 20th:

Muay Thai Class.

[Mister T]

Sunday November 14, 2010:

- No Training.

Monday November 15, 2010:

- No Strength Training.

- Interval Training:


Run Time: 21 Minutes 17 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 875 Revolutions
Carbs Burned: 84.8 Carbs
Calories Burned: 848.9 Calories

[Mister T]

Workout schedule for the week of Nov 21st:

Sunday, Nov 21st:

Off Day.

Monday, Nov 22nd:

No Training.

Tuesday, Nov 23rd:

Muay Thai Class.

Wednesday, Nov 24th:

10 Rounds of Interval Training.
Chest Exercises for my Major and Clavicular Pecs.
Back Exercises for my Traps.

Thursday, Nov 25th:

No Training. (Thanksgiving)

Friday, Nov 26th:

10 Rounds of Interval Training.

Saturday, Nov 27th:

10 Rounds of Interval Training.
Chest Exercises for my Major and Clavicular Pecs.
Back Exercises for my Traps.

[Mister T]

Tuesday November 16, 2010 - Monday November 22, 2010:

- No Training

Tuesday November 23, 2010:

- Muay Thai Class:



2 Rounds of Jogging around the school
1 Round of Strength/Conditioning
2 Rounds of Jogging around the school
1 Round of Strength/Conditioning
Finished the Warm-Up with 50 V-Sits
For the rest of the class, my instructor had me work on Clinchwork with a guy who was taller, and stronger than me. Considering that he had about 40 lbs on me, I was happy that I was able to hold my own. He managed to out-muscle me and keep me in the thai clinch, but I was able to deal damage to his ribs by angling my body and delivering knees to the left side of his ribs. In other words, I could hit him, but he couldn't hit me, despite weighing more than me.


Notes: I've really been slacking the past couple of weeks. I plan on putting an end to that. No more bs. Time to get back on track.

[Mister T]

Wednesday November 24, 2010:

- No Strength Training.

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 14 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1618 Revolutions
Carbs Burned: 157 Carbs
Calories Burned: 900.3 Calories

Notes: Didn't do any weight training today. My back, traps, and arms were still too sore from the thai clinch work from Tuesday.

[Mister T]

Thursday November 25, 2010:

- No Training (Thanksgiving).

Friday November 26, 2010:

- No Strength Training.

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 07 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,669 Revolutions
Carbs Burned: 161 Carbs
Calories Burned: 924.4 Calories

[Mister T]

Workout schedule for the week of Nov 28th:

Sunday, Nov 28th:

Off Day.

Monday, Nov 29th:

10 Rounds of Interval Training.
Chest Exercises for my Clavicular Pecs.
Back Exercises for my Traps.

Tuesday, Nov 30th:

Muay Thai Class.

Wednesday, Dec 1st:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my Lats.
Leg Exercises for my Quadriceps.

Thursday, Dec 2nd:

Muay Thai Class.

Friday, Dec 3rd:

10 Rounds of Interval Training.
Chest Exercises for my Clavicular Pecs.
Back Exercises for my Traps.

Saturday, Dec 4th:



Muay Thai Class.

[Mister T]

Saturday November 27, 2010 - Sunday November 28, 2010:

- No Training.

Monday November 29, 2010:

- Strength Training:

Incline Bench Press - 5 Sets of 5 Reps [100 lbs]
Shrugs - 2 Sets of 250 Reps [90 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 28 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,650 Revolutions
Carbs Burned: 160 Carbs
Calories Burned: 916.1 Calories

[Mister T]

Tuesday November 30, 2010:

- Muay Thai Class

[Mister T]

Wednesday December 1, 2010:

- Strength Training:

Leg Raises - 3 Sets of 30 Reps [125 lbs]
Olympic Bar Core Rotations - 3 Sets of 30 Reps [45 lbs]
Bent Over Barbell Rows - 5 Sets of 5 Reps [100 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 43 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,648 Revolutions
Carbs Burned: 160 Carbs
Calories Burned: 916.1 Calories

[Mister T]

Thursday December 2, 2010:

- Strength Training:

Incline Bench Press - 5 Sets of 5 Reps [100 lbs]
Shrugs - 1 Set of 250 Reps [90 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 17 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,700 Revolutions
Carbs Burned: 164 Carbs
Calories Burned: 939.0 Calories


Notes: I was originally supposed to go to the new Thursday Muay Thai classes that my gym started up, but I heard that it's being run by this pro fighter that goes to our gym. The dude is a nice guy and he's got solid skills, but, to be honest, he sucks as a coach. So I just decided to continue with the regular workout that I usually do on Thursdays instead.

[Mister T]

Friday December 3, 2010:

- Strength Training:

Leg Raises - 3 Sets of 30 Reps [125 lbs]
Olympic Bar Core Rotations - 3 Sets of 30 Reps [45 lbs]
Deadlifts - 2 Sets of 5 Reps [200 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 09 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,651 Revolutions
Carbs Burned: 160 Carbs
Calories Burned: 914.5 Calories

[Mister T]

Saturday December 4, 2010:

- No Training (Overslept and missed Thai Class :patsch).

[Mister T]

Workout schedule for the week of Dec 5th:

Sunday, Dec 5th:

Off Day.

Monday, Dec 6th:

10 Rounds of Interval Training.
Chest Exercises for my Clavicular Pecs.
Back Exercises for my Traps.

Tuesday, Dec 7th:

Muay Thai Class.

Wednesday, Dec 8th:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my General Back.
Leg Exercises for my Quadriceps.

Thursday, Dec 9th:

10 Rounds of Interval Training.
Chest Exercises for my Clavicular Pecs.
Back Exercises for my Traps.

Friday, Dec 10th:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my General Back.
Leg Exercises for my Quadriceps.

Saturday, Dec 11th:



Muay Thai Class.

[Mister T]

Sunday December 5, 2010:

- Off Day.

Monday December 6, 2010:

- Strength Training:

Incline Bench Press - 5 Sets of 5 Reps [115 lbs]
Shrugs - 2 Sets of 150 Reps [90 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 10 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,679 Revolutions
Carbs Burned: 162 Carbs
Calories Burned: 928.7 Calories

[Mister T]

Tuesday December 7, 2010:

- Muay Thai Class:


One 5 minute Round of Jumping Rope.
Pad Drills.
Did lower-body sparring (i.e. you and your partner can only throw low kicks. Its great for conditioning the shins) for 3 rounds.
Full Body Sparring for 4 rounds.

[Mister T]

Wednesday December 8, 2010:

- Strength Training:


Olympic Bar Core Rotations - 3 Sets of 30 Reps [45 lbs]
Deadlifts - 5 Sets of 5 Reps [200 lbs]
Leg Raises - 3 Sets of 30 Reps [125 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 10 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,655 Revolutions
Carbs Burned: 160 Carbs
Calories Burned: 917.5 Calories

[Mister T]

Thursday December 9, 2010:

- Strength Training:

Incline Bench Press - 5 Sets of 5 Reps [115 lbs]
Shrugs - 2 Sets of 150 Reps [90 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 24 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,648 Revolutions
Carbs Burned: 159 Carbs
Calories Burned: 913.9 Calories

[Mister T]

Friday December 10, 2010:

- Strength Training:


Olympic Bar Core Rotations - 3 Sets of 30 Reps [45 lbs]
Deadlifts - 5 Sets of 5 Reps [200 lbs]
Leg Raises - 3 Sets of 30 Reps [125 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 12 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,640 Revolutions
Carbs Burned: 159 Carbs
Calories Burned: 908.8 Calories

[Mister T]

Workout schedule for the week of Jan 2nd:

Sunday, Jan 2nd:

Off Day.

Monday, Jan 3rd:

10 Rounds of Interval Training.
Chest Exercises for my Clavicular Pecs.
Back Exercises for my Traps.

Tuesday, Jan 4th:

Muay Thai Class.

Wednesday, Jan 5th:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my Lats.
Leg Exercises for my Quadriceps.

Thursday, Jan 6th:

10 Rounds of Interval Training.
Chest Exercises for my Clavicular Pecs.
Back Exercises for my Traps.

Friday, Jan 7th:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my General Back.
Leg Exercises for my Quadriceps.

Saturday, Jan 8th:

Muay Thai Class.

[Mister T]

Saturday December 11, 2010 - Sunday January 2, 2011:

- No Training. With finals, a cold/fever, and the holidays, I got sidetracked.

Monday January 3, 2011:

- Strength Training:

Incline Bench Press - 5 Sets of 5 Reps [115 lbs]
Shrugs - 2 Sets of 150 Reps [90 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 09 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,612 Revolutions
Carbs Burned: 157 Carbs
Calories Burned: 897.8 Calories

[Mister T]

Tuesday January 4, 2011:

- Muay Thai Class.

Notes: Sad news. The main coach is leaving and heading off to Cali cause of his job obligations (today was his last day teaching class). The other coaches aren't as good and I don't really have a connection with them like I do with the main coach. Dude taught me everything about MT. It's gonna suck without him :twisted:.

[Mister T]

Wednesday January 5, 2011:

- Strength Training:


Olympic Bar Core Rotations - 3 Sets of 30 Reps [45 lbs]
Deadlifts - 5 Sets of 5 Reps [205 lbs]
Leg Raises - 3 Sets of 30 Reps [125 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 11 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,618 Revolutions
Carbs Burned: 157 Carbs
Calories Burned: 899.3 Calories

[Mister T]

Thursday January 6, 2011:

- Strength Training:

Incline Bench Press - 5 Sets of 5 Reps [135 lbs]
Shrugs - 2 Sets of 150 Reps [90 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 37 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,711 Revolutions
Carbs Burned: 165 Carbs
Calories Burned: 945.5 Calories

[Mister T]

Friday January 7, 2011:

- Strength Training:


Olympic Bar Core Rotations - 3 Sets of 30 Reps [45 lbs]
Deadlifts - 5 Sets of 5 Reps [205 lbs]
Leg Raises - 3 Sets of 30 Reps [125 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 13 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,670 Revolutions
Carbs Burned: 161 Carbs
Calories Burned: 924.4 Calories

[Mister T]

Saturday January 8, 2011:

- Muay Thai Class.

[Mister T]

Workout schedule for the week of Jan 9th:

Sunday, Jan 9th:

Off Day.

Monday, Jan 10th:

10 Rounds of Interval Training.
Chest Exercises for my Clavicular Pecs.
Back Exercises for my Traps.
Arm Exercises for my Biceps.

Tuesday, Jan 11th:

Muay Thai Class.

Wednesday, Jan 12th:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my Lats.
Leg Exercises for my Quadriceps.

Thursday, Jan 13th:

10 Rounds of Interval Training.
Chest Exercises for my Clavicular Pecs.
Back Exercises for my Traps.
Shoulder Exercises for my Anterior, Lateral, and Posterior Deltoids.

Friday, Jan 14th:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my General Back.
Leg Exercises for my Quadriceps.

Saturday, Jan 15th:

Muay Thai Class.

[Mister T]

Sunday January 9, 2011:

- No Training.

Monday January 10, 2011:

- Strength Training:

Incline Bench Press - 5 Sets of 5 Reps [135 lbs]
Shrugs - 2 Sets of 150 Reps [90 lbs]
Curls - 3 Sets of 30 Reps

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 13 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,700 Revolutions
Carbs Burned: 164 Carbs
Calories Burned: 938.9 Calories

[Mister T]

Tuesday January 11, 2011:

- Muay Thai Class.

Notes: I hate the new coach's way of teaching :fire. Thankfully its only a trial period and will only last until they get a better coach.

[Mister T]

Wednesday January 5, 2011:

- Strength Training:


Olympic Bar Core Rotations - 3 Sets of 30 Reps [45 lbs]
Deadlifts - 5 Sets of 5 Reps [205 lbs]
Leg Raises - 3 Sets of 30 Reps [125 lbs]

- 10 Rounds of Interval Training:

Notes: The power went out two minutes before I finished my interval training and I couldn't get the workout stat figures.

[eze]

Keep it up.

[Mister T]

I'm trying man. Its been 4+ months so far and, with the exception of a couple days here and there, I'm happy to say that I've been pretty consistant so far. :)

[Mister T]

Thursday January 13, 2011:

- Strength Training:

Incline Bench Press - 5 Sets of 5 Reps [135 lbs]
Shrugs - 2 Sets of 150 Reps [90 lbs]
Military Presses - 3 Sets of 30 Reps
Upright Rows - 3 Sets of 30 Reps
Rear Delt Rows - 3 Sets of 30 Reps

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 33 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,700 Revolutions
Carbs Burned: 164 Carbs
Calories Burned: 939.2 Calories

[eze]

I'm trying man. Its been 4+ months so far and, with the exception of a couple days here and there, I'm happy to say that I've been pretty consistant so far. :)



Good shit.

How are the results so far?

[Mister T]

Good shit.

How are the results so far?

I gained about 2-3 pounds of muscle, managed to shave off some of the excess body fat that I had, and my upper body looks more toned than it did before.

When I first started, I was about 190 lbs with approx 18% body fat.
Now, I'm about 186 lbs but with only approx 14% body fat.

But the most noticeable result is that my stamina has improved by wide margin. I can go 10 rounds in sparring without gassing or taking a break. The interval training that I do on the elliptical really helped.

[Mister T]

Friday January 14, 2011:

- Strength Training:


Olympic Bar Core Rotations - 3 Sets of 30 Reps [45 lbs]
Deadlifts - 5 Sets of 5 Reps [205 lbs]
Leg Raises - 3 Sets of 30 Reps [125 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 13 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,706 Revolutions
Carbs Burned: 164 Carbs
Calories Burned: 941.3 Calories

[Mister T]

Saturday January 8, 2011:

- Muay Thai Class.

[Mister T]

Workout schedule for the week of Jan 16th:

Sunday, Jan 16th:

Off Day.

Monday, Jan 17th:

10 Rounds of Interval Training.
Chest Exercises for my Clavicular Pecs.
Back Exercises for my Traps.
Arm Exercises for my Biceps.

Tuesday, Jan 18th:

Muay Thai Class.

Wednesday, Jan 19th:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my Lats.
Leg Exercises for my Quadriceps.

Thursday, Jan 20th:

10 Rounds of Interval Training.
Chest Exercises for my Clavicular Pecs.
Back Exercises for my Traps.
Shoulder Exercises for my Anterior, Lateral, and Posterior Deltoids.

Friday, Jan 21st:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my General Back.
Leg Exercises for my Quadriceps.

Saturday, Jan 22nd:

Muay Thai Class.

[Mister T]

Sunday January 16, 2011:

- No Training.

Monday January 17, 2011:

- Strength Training:

Incline Bench Press - 5 Sets of 5 Reps [135 lbs]
Shrugs - 2 Sets of 150 Reps [90 lbs]
Curls - 3 Sets of 30 Reps

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 27 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,700 Revolutions
Carbs Burned: 164 Carbs
Calories Burned: 938.9 Calories

[Mister T]

Tuesday January 18, 2011:

- Muay Thai Class.

[Mister T]

Wednesday January 19, 2011:

- Strength Training:


Olympic Bar Core Rotations - 3 Sets of 30 Reps [45 lbs]
Deadlifts - 5 Sets of 5 Reps [205 lbs]
Leg Raises - 3 Sets of 30 Reps [125 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 15 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,700 Revolutions
Carbs Burned: 164 Carbs
Calories Burned: 938.4 Calories

[Mister T]

Thursday January 20, 2011:

- Strength Training:

Incline Bench Press - 5 Sets of 5 Reps [135 lbs]
Shrugs - 2 Sets of 150 Reps [90 lbs]
Military Presses - 3 Sets of 30 Reps
Upright Rows - 3 Sets of 30 Reps
Rear Delt Rows - 3 Sets of 30 Reps

- 10 Rounds of Interval Training:


Run Time: 39 Minutes 39 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,703 Revolutions
Carbs Burned: 164 Carbs
Calories Burned: 938.4 Calories

[Mister T]

Friday January 21, 2011:

No Training.

Saturday January 22, 2011:

- Muay Thai Class.

[Mister T]

Workout schedule for the week of Jan 23rd:

Sunday, Jan 23rd:

Off Day.

Monday, Jan 24th:

10 Rounds of Interval Training.
Chest Exercises for my Clavicular Pecs.
Back Exercises for my Traps.
Arm Exercises for my Biceps.

Tuesday, Jan 25th:

Muay Thai Class.

Wednesday, Jan 26th:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my Lats.
Leg Exercises for my Quadriceps.

Thursday, Jan 27th:

10 Rounds of Interval Training.
Chest Exercises for my Clavicular Pecs.
Back Exercises for my Traps.
Shoulder Exercises for my Anterior, Lateral, and Posterior Deltoids.

Friday, Jan 28th:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my General Back.
Leg Exercises for my Quadriceps.

Saturday, Jan 29th:

Muay Thai Class.

[Mister T]

Sunday January 23, 2011:

- No Training.

Monday January 24, 2011:

- Strength Training:

Incline Bench Press - 5 Sets of 5 Reps [135 lbs]
Shrugs - 6 Sets of 50 Reps [90 lbs]
Curls - 3 Sets of 10 Reps [65 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 08 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,720 Revolutions
Carbs Burned: 165 Carbs
Calories Burned: 948.2 Calories

[Mister T]

Tuesday January 25, 2011:

- Muay Thai Class.

[Mister T]

Wednesday January 26, 2011:

- Strength Training:


Olympic Bar Core Rotations - 3 Sets of 30 Reps [45 lbs]
Deadlifts - 5 Sets of 5 Reps [205 lbs]
Leg Raises - 3 Sets of 30 Reps [125 lbs]

- 10 Rounds of Interval Training:


Run Time: 39 Minutes 54 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,700 Revolutions
Carbs Burned: 164 Carbs
Calories Burned: 937.8 Calories

[Mister T]

Thursday January 27, 2011:

- Strength Training:

Incline Bench Press - 5 Sets of 5 Reps [135 lbs]
Shrugs - 3 Sets of 50 Reps [90 lbs]
Reverse Shrugs - 3 Sets of 50 Reps [90 lbs]
Military Presses - 3 Sets of 30 Reps
Upright Rows - 3 Sets of 30 Reps
Rear Delt Rows - 3 Sets of 30 Reps

- 6 Rounds of Interval Training:


Run Time: 25 Minutes 10 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,072 Revolutions
Carbs Burned: 103 Carbs
Calories Burned: 591.6 Calories


Notes: Only had time to do 6 rounds of interval training (as opposed to the usual 10). I snowed 10+ inches last night and I had a whole driveway to shovel. Come to think of it, the shoveling itself was a workout.

[Mister T]

Friday January 28, 2011:

- Strength Training:


Olympic Bar Core Rotations - 3 Sets of 30 Reps [45 lbs]
Deadlifts - 5 Sets of 5 Reps [205 lbs]
Leg Raises - 3 Sets of 30 Reps [125 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 10 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,700 Revolutions
Carbs Burned: 164 Carbs
Calories Burned: 938.6 Calories

[Mister T]

Saturday January 29, 2011:

- No Training. Skipped Muay Thai class.

[Mister T]

Workout schedule for the week of Jan 30th:

Sunday, Jan 30th:

Off Day.

Monday, Jan 31st:

10 Rounds of Interval Training.
Chest Exercises for my Clavicular Pecs.
Back Exercises for my Traps.
Arm Exercises for my Biceps.

Tuesday, Feb 1st:

Muay Thai Class.

Wednesday, Feb 2nd:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my Lats.
Leg Exercises for my Quadriceps.

Thursday, Feb 3rd:

10 Rounds of Interval Training.
Chest Exercises for my Clavicular Pecs.
Back Exercises for my Traps.
Shoulder Exercises for my Anterior, Lateral, and Posterior Deltoids.

Friday, Feb 4th:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my General Back.
Leg Exercises for my Quadriceps.

Saturday, Feb 5th:

Muay Thai Class.

[Mister T]

Sunday January 30, 2011:

- No Training.

Monday January 31, 2011:

- Strength Training:

Incline Bench Press - 5 Sets of 5 Reps [135 lbs]
Shrugs - 3 Sets of 50 Reps [90 lbs]
Reverse Shrugs - 3 Sets of 50 Reps [90 lbs]
Curls - 3 Sets of 30 Reps

- 10 Rounds of Interval Training:


Run Time: 39 Minutes 50 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,700 Revolutions
Carbs Burned: 164 Carbs
Calories Burned: 937.3 Calories

[Mister T]

Tuesday February 1, 2011:

- Muay Thai Class.

[Mister T]

Wednesday February 2, 2011 - Friday February 4, 2011:

- No Training

Saturday February 5, 2011:

- Muay Thai class.

[Mister T]

Workout schedule for the week of Feb 6th:

Sunday, Feb 6th:

Off Day.

Monday, Feb 7th:

10 Rounds of Interval Training.
Chest Exercises for my Clavicular Pecs.
Back Exercises for my Traps.
Arm Exercises for my Biceps.

Tuesday, Feb 8th:

Muay Thai Class.

Wednesday, Feb 9th:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my Lats.
Leg Exercises for my Quadriceps.

Thursday, Feb 10th:

10 Rounds of Interval Training.
Chest Exercises for my Clavicular Pecs.
Back Exercises for my Traps.
Shoulder Exercises for my Anterior, Lateral, and Posterior Deltoids.

Friday, Feb 11th:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my General Back.
Leg Exercises for my Quadriceps.

Saturday, Feb 12th:

Muay Thai Class.

[Mister T]

Sunday February 6, 2011:

- No Training.

Monday February 7, 2011:

- Strength Training:

Incline Bench Press - 5 Sets of 5 Reps [135 lbs]
Shrugs - 3 Sets of 50 Reps [90 lbs]
Reverse Shrugs - 3 Sets of 50 Reps [90 lbs]
Curls - 3 Sets of 30 Reps

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 05 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,684 Revolutions
Carbs Burned: 162 Carbs
Calories Burned: 930.6 Calories

[Mister T]

Tuesday February 8, 2011:

- No training.

Wednesday February 9, 2011:

- Strength Training:


Olympic Bar Core Rotations - 3 Sets of 30 Reps [45 lbs]
Deadlifts - 1 Set of 3 Reps [255 lbs]
Leg Raises - 3 Sets of 30 Reps [125 lbs]

- 10 Rounds of Interval Training:


Run Time: 39 Minutes 01 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,700 Revolutions
Carbs Burned: 163 Carbs
Calories Burned: 934.9 Calories

[Mister T]

Thursday February 10, 2011:

- Strength Training:

Incline Bench Press - 5 Sets of 1 Rep [160 lbs]
Shrugs - 5 Sets of 30 Reps [90 lbs]
Military Presses - 3 Sets of 30 Reps
Upright Rows - 3 Sets of 30 Reps
Rear Delt Rows - 3 Sets of 30 Reps

- 10 Rounds of Interval Training:


Run Time: 39 Minutes 25 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,701 Revolutions
Carbs Burned: 163 Carbs
Calories Burned: 936.5 Calories

[Mister T]

Friday February 11, 2011:

- No Training.

Saturday February 12, 2011:

- Muay Thai class.

[Mister T]

Workout schedule for the week of Feb 13th:

Sunday, Feb 13th:

Off Day.

Monday, Feb 14th:

10 Rounds of Interval Training.
Chest Exercises for my Clavicular Pecs.
Back Exercises for my Traps.
Arm Exercises for my Biceps.

Tuesday, Feb 15th:

Muay Thai Class.

Wednesday, Feb 16th:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my Lats.
Leg Exercises for my Quadriceps.

Thursday, Feb 17th:

Muay Thai Class.

Friday, Feb 18th:

10 Rounds of Interval Training.
Chest Exercises for my Clavicular Pecs.
Back Exercises for my Traps.
Arm Exercises for my Biceps.

Saturday, Feb 19th:

Muay Thai Class.

[Mister T]

Sunday February 13, 2011:

- No Training.

Monday February 14, 2011:

- Strength Training:

Incline Bench Press - 5 Sets of 1 Rep [160 lbs]
Upright Rows - 3 Sets of 30 Reps
Curls - 3 Sets of 30 Reps


- 10 Rounds of Interval Training:


Run Time: 39 Minutes 42 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,700 Revolutions
Carbs Burned: 163 Carbs
Calories Burned: 937.1 Calories

[Mister T]

Tuesday February 15, 2011:

- Muay Thai Class.

Notes: Sparring didn't go too well today. I've had a lot on my plate recently (new job, school work, etc) and haven't been keeping up with my MT training like I originally used to. As a result, I sparred today and felt really rusty. I was sluggish, slow, no upper body movement. Got completely picked apart by a tall jabber. Came home feelin like shit.

The upside to this is that it's re-ignited the fire in me. Frankly speaking, I can't wait to get back in there on Saturday or next Tuesday and get back at that tall SOB.

[Mister T]

Wednesday February 16, 2011:

- Strength Training:


Olympic Bar Core Rotations - 3 Sets of 30 Reps [45 lbs]
Deadlifts - 3 Sets of 5 Reps [205 lbs]
Leg Raises - 3 Sets of 30 Reps [125 lbs]

- No Interval Training.

[Mister T]

Thursday February 17, 2011 - Friday February 18, 2011:

- No Training.

Saturday February 19, 2011:

- Muay Thai class.

[Mister T]

Workout schedule for the week of Feb 20th:

Sunday, Feb 20th:

Off Day.

Monday, Feb 21st:

10 Rounds of Interval Training.
Chest Exercises for my Clavicular Pecs.
Back Exercises for my Traps.
Arm Exercises for my Biceps.

Tuesday, Feb 22nd:

Muay Thai Class.

Wednesday, Feb 23rd:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my Lats.
Leg Exercises for my Quadriceps.

Thursday, Feb 24th:

10 Rounds of Interval Training.
Chest Exercises for my Clavicular Pecs.
Back Exercises for my Traps.
Arm Exercises for my Biceps.

Friday, Feb 25th:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my Lats.
Leg Exercises for my Quadriceps.

Saturday, Feb 26th:

Muay Thai Class.

[Mister T]

Sunday February 20, 2011:

- No Training.

Monday February 21, 2011:

- Strength Training:

Incline Bench Press - 2 Sets of 5 Reps [160 lbs]
Upright Rows - 3 Sets of 30 Reps
Preacher Curls - 3 Sets of 10 Reps

- 10 Rounds of Interval Training:


Run Time: 39 Minutes 20 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,704 Revolutions
Carbs Burned: 164 Carbs
Calories Burned: 938.1 Calories

[Mister T]

Tuesday February 22, 2011:

- Muay Thai Class.

Notes:
Had a much better time sparring today (as compared to last week).
Still need to work on moving my head off the center-line after I punch and need to work on creating angles of attack.
Also, gotta get more practice dealing with taller opponents and their jabs.

[Mister T]

Wednesday February 23, 2011:

- Strength Training:


Olympic Bar Core Rotations - 3 Sets of 30 Reps [45 lbs]
Deadlifts - 3 Set of 5 Reps [205 lbs]
Leg Raises - 3 Sets of 30 Reps [125 lbs]

- 10 Rounds of Interval Training:


Run Time: 39 Minutes 53 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,700 Revolutions
Carbs Burned: 164 Carbs
Calories Burned: 937.6 Calories

[Mister T]

Thursday February 24, 2011:

- Strength Training:

Incline Bench Press - 3 Sets of 5 Reps [135 lbs]
Upright Rows - 3 Sets of 30 Reps
Curls - 3 Sets of 10 Reps

- No Interval Training.

[Mister T]

Friday February 25, 2011 - Saturday February 26, 2011:

- No Training.

[Mister T]

Workout schedule for the week of Feb 27th:

Sunday, Feb 27th:

Off Day.

Monday, Feb 28th:

10 Rounds of Interval Training.
Chest Exercises for my Clavicular Pecs.
Back Exercises for my Traps.
Arm Exercises for my Biceps.

Tuesday, Mar 1st:

Muay Thai Class.

Wednesday, Mar 2nd:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my Lats.
Leg Exercises for my Quadriceps.

Thursday, Mar 3rd:

10 Rounds of Interval Training.
Chest Exercises for my Clavicular Pecs.
Back Exercises for my Traps.
Arm Exercises for my Biceps.

Friday, Mar 4th:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my Lats.
Leg Exercises for my Quadriceps.

Saturday, Mar 5th:

Muay Thai Class.

[Mister T]

Sunday February 27, 2011:

- No Training.

Monday February 28, 2011:

- Strength Training:

Incline Bench Press - 3 Sets of 5 Reps [135 lbs]
Upright Rows - 3 Sets of 30 Reps
Curls - 3 Sets of 10 Reps

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 00 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,683 Revolutions
Carbs Burned: 162 Carbs
Calories Burned: 929.3 Calories

[Mister T]

Tuesday March 1, 2011:

- No Training.

Wednesday March 2, 2011:

- Strength Training:


Olympic Bar Core Rotations - 3 Sets of 30 Reps [45 lbs]
Deadlifts - 3 Set of 5 Reps [205 lbs]
Deadlifts - 1 Set of 5 Reps [255 lbs]
Leg Raises - 3 Sets of 30 Reps [125 lbs]

- 10 Rounds of Interval Training:


Run Time: 39 Minutes 15 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,700 Revolutions
Carbs Burned: 163 Carbs
Calories Burned: 935.3 Calories

[Mister T]

Thursday March 3, 2011:

- Strength Training:

Incline Bench Press - 3 Sets of 5 Reps [145 lbs]
Upright Rows - 3 Sets of 30 Reps
Curls - 3 Sets of 10 Reps

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 12 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,672 Revolutions
Carbs Burned: 161 Carbs
Calories Burned: 924.4 Calories

[Mister T]

Friday March 4, 2011:

- No Training.

Saturday March 5, 2011:

- Muay Thai class.

[Mister T]

Workout schedule for the week of Mar 6th:

Sunday, Mar 6th:

Off Day.

Monday, Mar 7th:

10 Rounds of Interval Training.
Chest Exercises for my Clavicular Pecs.
Back Exercises for my Traps.
Arm Exercises for my Biceps.

Tuesday, Mar 8th:

Muay Thai Class.

Wednesday, Mar 9th:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my Lats.
Leg Exercises for my Quadriceps.

Thursday, Mar 10th:

10 Rounds of Interval Training.
Chest Exercises for my Clavicular Pecs.
Back Exercises for my Traps.
Arm Exercises for my Biceps.

Friday, Mar 11th:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my Lats.
Leg Exercises for my Quadriceps.

Saturday, Mar 12th:

Muay Thai Class.

[Mister T]

Sunday March 6, 2011:

- No Training.

Monday March 7, 2011:

- Strength Training:

Incline Bench Press - 3 Sets of 5 Reps [145 lbs]
Upright Rows - 3 Sets of 30 Reps
Curls - 3 Sets of 10 Reps

- 10 Rounds of Interval Training:


Run Time: 39 Minutes 38 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,700 Revolutions
Carbs Burned: 163 Carbs
Calories Burned: 936.7 Calories

[Mister T]

Tuesday March 8, 2011 - Saturday March 12, 2011:

- No Training. Midterms week. Had to catch up on studying. Plus, I was sick.

[Mister T]

Workout schedule for the week of Mar 13th:

Sunday, Mar 13th:

Off Day.

Monday, Mar 14th:

10 Rounds of Interval Training.
Chest Exercises for my Clavicular Pecs.
Back Exercises for my Traps.
Arm Exercises for my Biceps.

Tuesday, Mar 15th:

Muay Thai Class.

Wednesday, Mar 16th:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my Lats.
Leg Exercises for my Quadriceps.

Thursday, Mar 17th:

10 Rounds of Interval Training.
Chest Exercises for my Clavicular Pecs.
Back Exercises for my Traps.
Arm Exercises for my Biceps.

Friday, Mar 18th:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my Lats.
Leg Exercises for my Quadriceps.

Saturday, Mar 19th:

Muay Thai Class.

[Mister T]

Sunday March 13, 2011:

- No Training.

Monday March 14, 2011:

- Strength Training:

Incline Bench Press - 3 Sets of 5 Reps [145 lbs]
Upright Rows - 3 Sets of 30 Reps
Curls - 3 Sets of 10 Reps

- 5 Rounds of Interval Training:


Run Time: 20 Minutes 25 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 850 Revolutions
Carbs Burned: 82.2 Carbs
Calories Burned: 470.1 Calories

[Mister T]

Tuesday March 15, 2011:

- No Training.

Wednesday March 16, 2011:

- Strength Training:


Olympic Bar Core Rotations - 3 Sets of 30 Reps [45 lbs]
Deadlifts - 3 Set of 5 Reps [205 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 03 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,700 Revolutions
Carbs Burned: 164 Carbs
Calories Burned: 937.9 Calories

[Mister T]

Thursday March 17, 2011:

- Strength Training:

Incline Bench Press - 3 Sets of 5 Reps [155 lbs]
Upright Rows - 3 Sets of 30 Reps
Curls - 3 Sets of 10 Reps

- 10 Rounds of Interval Training:


Run Time: 39 Minutes 13 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,700 Revolutions
Carbs Burned: 163 Carbs
Calories Burned: 936.1 Calories

[Mister T]

Friday March 18, 2011:

- Strength Training:


Olympic Bar Core Rotations - 3 Sets of 30 Reps [45 lbs]
Deadlifts - 3 Set of 5 Reps [205 lbs]

- 10 Rounds of Interval Training:


Run Time: 39 Minutes 27 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,700 Revolutions
Carbs Burned: 163 Carbs
Calories Burned: 936.1 Calories



Saturday March 19, 2011:

- No Training.

[Mister T]

Workout schedule for the week of Mar 20th:

Sunday, Mar 20th:

Off Day.

Monday, Mar 21st:

10 Rounds of Interval Training.
Chest Exercises for my Clavicular Pecs.
Back Exercises for my Traps.
Arm Exercises for my Biceps.

Tuesday, Mar 22nd:

Muay Thai Class.

Wednesday, Mar 23rd:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my Lats.
Leg Exercises for my Quadriceps.

Thursday, Mar 24th:

10 Rounds of Interval Training.
Chest Exercises for my Clavicular Pecs.
Back Exercises for my Traps.
Arm Exercises for my Biceps.

Friday, Mar 25th:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my Lats.
Leg Exercises for my Quadriceps.

Saturday, Mar 26th:

Muay Thai Class.

[Mister T]

Sunday March 20, 2011:

- No Training.

Monday March 21, 2011:

- Strength Training:

Incline Bench Press - 3 Sets of 5 Reps [155 lbs]
Upright Rows - 3 Sets of 30 Reps
Curls - 3 Sets of 10 Reps

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 04 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1700 Revolutions
Carbs Burned: 164 Carbs
Calories Burned: 939.2 Calories

[Mister T]

Tuesday March 22, 2011:

- No Training.

Wednesday March 23, 2011:

- Strength Training:


Olympic Bar Core Rotations - 3 Sets of 30 Reps [45 lbs]
Deadlifts - 3 Set of 5 Reps [205 lbs]

- 10 Rounds of Interval Training:


Run Time: 39 Minutes 42 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,700 Revolutions
Carbs Burned: 164 Carbs
Calories Burned: 937.1 Calories

[Mister T]

Thursday March 24, 2011:

- Strength Training:

Incline Bench Press - 3 Sets of 5 Reps [155 lbs]
Upright Rows - 3 Sets of 30 Reps
Curls - 3 Sets of 10 Reps

- 10 Rounds of Interval Training:


Run Time: 39 Minutes 02 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,700 Revolutions
Carbs Burned: 163 Carbs
Calories Burned: 935.0 Calories

[Mister T]

Friday March 25, 2011:

- Strength Training:


Olympic Bar Core Rotations - 3 Sets of 30 Reps [90 lbs]
Deadlifts - 3 Set of 5 Reps [205 lbs]

- No Interval Training

Saturday March 26, 2011:

- No Training. Dojo was closed.

[Mister T]

Sunday March 27, 2011 - Friday April 1, 2011:

- No Training. Exam week. FML.

Saturday April 2, 2011:

- Muay Thai Class.

[Mister T]

Workout schedule for the week of Apr 3rd:

Sunday, Apr 3rd:

Off Day.

Monday, Apr 4th:

Off Day.

Tuesday, Apr 5th:

Muay Thai Class.

Wednesday, Apr 6th:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my Lats.
Leg Exercises for my Quadriceps.

Thursday, Apr 7th:

10 Rounds of Interval Training.
Chest Exercises for my Clavicular Pecs.
Back Exercises for my Traps.
Arm Exercises for my Biceps.

Friday, Apr 8th:

10 Rounds of Interval Training.
Abdomen Exercises for my Obliques.
Back Exercises for my Lats.
Leg Exercises for my Quadriceps.

Saturday, Apr 9th:

Muay Thai Class.

[Mister T]

Sunday April 3, 2011 - Monday April 4, 2011:

- No Training. Had one last exam to prepare for.

Tuesday April 5, 2011:

- Muay Thai Class.

[Mister T]

Wednesday April 6, 2011:

- Strength Training:


Olympic Bar Core Rotations - 3 Sets of 30 Reps [90 lbs]
Deadlifts - 3 Set of 5 Reps [205 lbs]

- 10 Rounds of Interval Training:


Run Time: 39 Minutes 35 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,700 Revolutions
Carbs Burned: 163 Carbs
Calories Burned: 936.3 Calories

[Mister T]

Thursday April 7, 2011:

- Strength Training:

Incline Bench Press - 3 Sets of 5 Reps [155 lbs]
Upright Rows - 3 Sets of 30 Reps
Curls - 3 Sets of 10 Reps

- 10 Rounds of Interval Training:


Run Time: 39 Minutes 44 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,700 Revolutions
Carbs Burned: 164 Carbs
Calories Burned: 937.6 Calories

[Mister T]

Friday April 8, 2011:

- Strength Training:


Olympic Bar Core Rotations - 3 Sets of 30 Reps [90 lbs]
Deadlifts - 3 Set of 5 Reps [205 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 14 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,700 Revolutions
Carbs Burned: 164 Carbs
Calories Burned: 938.6 Calories


Saturday April 9, 2011:

- No Training.

[Mister T]

Sunday April 10, 2011:

- No Training.

Monday April 11, 2011:

- Strength Training:

Incline Bench Press - 3 Sets of 5 Reps [155 lbs]
Upright Rows - 3 Sets of 30 Reps
Curls - 3 Sets of 10 Reps

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 15 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,600 Revolutions
Carbs Burned: 155 Carbs
Calories Burned: 891.0 Calories

[Mister T]

Tuesday April 12, 2011:

- Strength Training:

Incline Bench Press - 3 Sets of 5 Reps [165 lbs]
Upright Rows - 3 Sets of 30 Reps
Curls - 3 Sets of 10 Reps

- No Interval Training


Notes: Couldn't make it to Muay Thai Class today. Did strength training instead.

[Mister T]

Wednesday April 13, 2011:

- Strength Training:


Olympic Bar Core Rotations - 3 Sets of 30 Reps [90 lbs]
Deadlifts - 3 Set of 5 Reps [205 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 03 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,701 Revolutions
Carbs Burned: 164 Carbs
Calories Burned: 938.5 Calories

[Mister T]

Thursday April 14, 2011:

- Strength Training:

Incline Bench Press - 3 Sets of 3 Reps [165 lbs]
Upright Rows - 3 Sets of 10 Reps [70 lbs]
Curls - 3 Sets of 10 Reps [70 lbs]

- 10 Rounds of Interval Training:


Run Time: 39 Minutes 38 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,700 Revolutions
Carbs Burned: 164 Carbs
Calories Burned: 937.4 Calories

[Mister T]

Friday April 15 - Sunday April 17, 2011:

- No Training.

Monday April 18, 2011:

- Strength Training:

Incline Bench Press - 3 Sets of 3 Reps [165 lbs]
Upright Rows - 3 Sets of 10 Reps [70 lbs]
Curls - 3 Sets of 10 Reps [70 lbs]

- No Interval Training.

[Mister T]

Tuesday April 19, 2011:

- No Training.

Wednesday April 20, 2011:

- Strength Training:


Olympic Bar Core Rotations - 3 Sets of 30 Reps [90 lbs]
Deadlifts - 3 Set of 5 Reps [225 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 13 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,660 Revolutions
Carbs Burned: 160 Carbs
Calories Burned: 919.4 Calories

[Mister T]

Thursday April 21, 2011:

- Strength Training:

Incline Bench Press - 3 Sets of 3 Reps [170 lbs]
Upright Rows - 3 Sets of 10 Reps [70 lbs]
Curls - 3 Sets of 10 Reps [70 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 06 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,700 Revolutions
Carbs Burned: 164 Carbs
Calories Burned: 938.1 Calories

[Mister T]

Friday April 22, 2011:

- Strength Training:

Incline Bench Press - 3 Sets of 3 Reps [170 lbs]
Upright Rows - 3 Sets of 10 Reps [70 lbs]
Curls - 3 Sets of 10 Reps [70 lbs]
Olympic Bar Core Rotations - 3 Sets of 30 Reps [90 lbs]
Deadlifts - 3 Set of 5 Reps [225 lbs]

- No Interval Training.

[Mister T]

Saturday April 23 - Sunday April 24, 2011:

- No Training.

Monday April 25, 2011:

- Strength Training:


Leg Raises - 3 Sets of 30 Reps [125 lbs]
Incline Bench Press - 3 Sets of 3 Reps [170 lbs]
Olympic Bar Core Rotations - 3 Sets of 30 Reps [90 lbs]
Deadlifts - 3 Sets of 5 Reps [225 lbs]

- 5 Rounds of Interval Training:


Run Time: 20 Minutes 12 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 826 Revolutions
Carbs Burned: 80.1 Carbs
Calories Burned: 458.1 Calories

[Mister T]

Tuesday April 26, 2011:

- No Training.

Wednesday April 27, 2011:

- Strength Training:


Incline Bench Press - 3 Sets of 3 Reps [170 lbs]
Olympic Bar Core Rotations - 3 Sets of 30 Reps [90 lbs]
Deadlifts - 3 Sets of 5 Reps [225 lbs]

- No Interval Training.

[Mister T]

Thursday April 28, 2011 - Tuesday May 10, 2011:

- No Training.

Wednesday May 11, 2011:

- Strength Training:


Incline Bench Press - 3 Sets of 3 Reps [170 lbs]
Olympic Bar Core Rotations - 3 Sets of 30 Reps [90 lbs]
Deadlifts - 3 Sets of 3 Reps [225 lbs]
Upright Rows - 3 Sets of 10 Reps [70 lbs]
Curls - 3 Sets of 10 Reps [70 lbs]

- No Interval Training.

[Mister T]

Thursday May 12, 2011:

- Strength Training:


Incline Bench Press - 3 Sets of 3 Reps [170 lbs]
Olympic Bar Core Rotations - 3 Sets of 30 Reps [90 lbs]
Deadlifts - 3 Sets of 3 Reps [225 lbs]
Upright Rows - 3 Sets of 10 Reps [70 lbs]
Curls - 3 Sets of 10 Reps [70 lbs]

- No Interval Training.

[Mister T]

Friday May 13, 2011:

- Strength Training:


Incline Bench Press - 3 Sets of 5 Reps [170 lbs]
Olympic Bar Core Rotations - 3 Sets of 30 Reps [90 lbs]
Deadlifts - 3 Sets of 5 Reps [225 lbs]
Upright Rows - 3 Sets of 10 Reps [70 lbs]
Curls - 3 Sets of 10 Reps [70 lbs]

- No Interval Training.

[Jake_Lamotta]

hi mate, in your strength training why don't you do any chin ups/pull ups, dips, squats or any type of shoulder press?

[Mister T]

Saturday May 14, 2011:

- Muay Thai Class.


hi mate, in your strength training why don't you do any chin ups/pull ups, dips, squats or any type of shoulder press?

Our coach usually has us do pull ups, squats, inverted situps, etc in the beginning and end of our Muay Thai class. Basically, he has a circuit set up for us and we do these types of exercises as our warm-up / cool-down.
I used to mention that in my earlier posts, but then I got lazy, lol.

[Mister T]

Sunday May 15, 2011:

- No Training.

Monday May 16, 2011:

- Strength Training:


Incline Bench Press - 5 Sets of 3 Reps [170 lbs]
Olympic Bar Core Rotations - 3 Sets of 15 Reps [90 lbs]
Deadlifts - 5 Sets of 3 Reps [225 lbs]
Upright Rows - 3 Sets of 10 Reps [70 lbs]
Curls - 3 Sets of 10 Reps [70 lbs]

- 5 Rounds of Interval Training:


Run Time: 20 Minutes 12 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 804 Revolutions
Carbs Burned: 78.4 Carbs
Calories Burned: 448.0 Calories

[Mister T]

Tuesday May 17, 2011:

- No Training.

Wednesday May 18, 2011:

- Strength Training:


Incline Bench Press - 5 Sets of 3 Reps [170 lbs]
Olympic Bar Core Rotations - 3 Sets of 15 Reps [90 lbs]
Deadlifts - 5 Sets of 3 Reps [225 lbs]
Upright Rows - 3 Sets of 10 Reps [70 lbs]
Curls - 3 Sets of 10 Reps [70 lbs]

- 5 Rounds of Interval Training:


Run Time: 22 Minutes 23 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 914 Revolutions
Carbs Burned: 88.7 Carbs
Calories Burned: 507.0 Calories

Thursday May 19, 2011:

- Strength Training:


Incline Bench Press - 5 Sets of 3 Reps [170 lbs]
Olympic Bar Core Rotations - 3 Sets of 15 Reps [90 lbs]
Deadlifts - 5 Sets of 3 Reps [225 lbs]
Upright Rows - 3 Sets of 10 Reps [70 lbs]
Curls - 3 Sets of 10 Reps [70 lbs]

- No Interval Training.

Friday May 20, 2011:

- No Training.

[Mister T]

Saturday May 21, 2011 - Sunday May 22,2011:

- No Training.

Monday May 23, 2011:

- Strength Training:


Incline Bench Press - 5 Sets of 3 Reps [170 lbs]
Olympic Bar Core Rotations - 3 Sets of 15 Reps [90 lbs]
Deadlifts - 5 Sets of 3 Reps [225 lbs]
Upright Rows - 3 Sets of 10 Reps [70 lbs]
Curls - 3 Sets of 10 Reps [70 lbs]

- 10 Rounds of Interval Training:



Run Time: 40 Minutes 10 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,555 Revolutions
Carbs Burned: 152 Carbs
Calories Burned: 869.9 Calories

[Mister T]

Tuesday May 24, 2011:

- Muay Thai Class.

Wednesday May 25, 2011:

- Strength Training:


Incline Bench Press - 5 Sets of 3 Reps [180 lbs]
Olympic Bar Core Rotations - 3 Sets of 15 Reps [90 lbs]
Deadlifts - 5 Sets of 3 Reps [250 lbs]
Upright Rows - 3 Sets of 10 Reps [80 lbs]
Curls - 3 Sets of 10 Reps [80 lbs]

- 3 Rounds of Interval Training:


Run Time: 12 Minutes 09 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 445 Revolutions
Carbs Burned: 43.9 Carbs
Calories Burned: 251.3 Calories

[Mister T]

Thursday May 26, 2011:

- Strength Training:


Incline Bench Press - 5 Sets of 3 Reps [180 lbs]
Olympic Bar Core Rotations - 3 Sets of 15 Reps [90 lbs]
Deadlifts - 5 Sets of 3 Reps [250 lbs]
Upright Rows - 3 Sets of 10 Reps [80 lbs]
Curls - 3 Sets of 10 Reps [80 lbs]

- No Interval Training.

Friday May 27, 2011:

- Strength Training:


Incline Bench Press - 5 Sets of 3 Reps [180 lbs]
Olympic Bar Core Rotations - 3 Sets of 15 Reps [90 lbs]
Deadlifts - 5 Sets of 3 Reps [250 lbs]
Upright Rows - 3 Sets of 10 Reps [80 lbs]
Curls - 3 Sets of 10 Reps [80 lbs]

- No Interval Training.

Saturday May 28, 2011 - Monday May 30, 2011:

- No Training.

Tuesday May 31, 2011:

- Muay Thai Class.

Wednesday June 1, 2011 - Sunday June 5, 2011:

- No Training.

Monday June 6, 2011:

- Strength Training:


Incline Bench Press - 5 Sets of 3 Reps [180 lbs]
Olympic Bar Core Rotations - 3 Sets of 15 Reps [90 lbs]
Deadlifts - 1 Sets of 3 Reps [255 lbs]

- No Interval Training.

[Mister T]

Tuesday June 7, 2011 - Friday June 17, 2011:

- No Training.

Saturday June 18, 2011:

- Muay Thai Class.

[Mister T]

Sunday June 19, 2011:

- No Training.

Monday June 20, 2011:

- Strength Training:


Incline Bench Press - 3 Sets of 3 Reps [180 lbs]
Olympic Bar Core Rotations - 3 Sets of 15 Reps [90 lbs]
Deadlifts - 3 Sets of 3 Reps [250 lbs]
Upright Rows - 3 Sets of 5 Reps [90 lbs]
Curls - 3 Sets of 5 Reps [90 lbs]

- 5 Rounds of Interval Training:


Run Time: 20 Minutes 15 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 785 Revolutions
Carbs Burned: 76.8 Carbs
Calories Burned: 439.2 Calories

Tuesday June 21, 2011:

- Strength Training:


Incline Bench Press - 3 Sets of 3 Reps [180 lbs]
Olympic Bar Core Rotations - 3 Sets of 15 Reps [90 lbs]
Deadlifts - 3 Sets of 3 Reps [250 lbs]
Upright Rows - 3 Sets of 5 Reps [90 lbs]
Curls - 3 Sets of 5 Reps [90 lbs]

- 5 Rounds of Interval Training:


Run Time: 20 Minutes 31 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 800 Revolutions
Carbs Burned: 78.2 Carbs
Calories Burned: 446.9 Calories

[Mister T]

Wednesday June 22, 2011:

- Strength Training:


Incline Bench Press - 5 Sets of 3 Reps [180 lbs]
Olympic Bar Core Rotations - 3 Sets of 15 Reps [90 lbs]
Upright Rows - 3 Sets of 5 Reps [90 lbs]
Curls - 3 Sets of 5 Reps [90 lbs]

- 3 Rounds of Interval Training:


Run Time: 12 Minutes 17 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 418 Revolutions
Carbs Burned: 41.8 Carbs
Calories Burned: 239.0 Calories

[Mister T]

Thursday June 23, 2011:

- Strength Training:


Incline Bench Press - 5 Sets of 3 Reps [180 lbs]
Olympic Bar Core Rotations - 3 Sets of 15 Reps [90 lbs]
Upright Rows - 3 Sets of 5 Reps [90 lbs]
Curls - 3 Sets of 5 Reps [90 lbs]

- 3 Rounds of Interval Training:


Run Time: 12 Minutes 12 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 409 Revolutions
Carbs Burned: 41.2 Carbs
Calories Burned: 235.6 Calories


Friday June 24, 2011:

- Strength Training:


Incline Bench Press - 5 Sets of 3 Reps [180 lbs]
Upright Rows - 3 Sets of 5 Reps [90 lbs]
Curls - 3 Sets of 5 Reps [90 lbs]

- No Interval Training.

[Mister T]

Saturday June 25, 2011 - Sunday June 26, 2011:

- No Training.

Monday June 27, 2011:

- Strength Training:


Incline Bench Press - 5 Sets of 3 Reps [180 lbs]
Olympic Bar Core Rotations - 3 Sets of 15 Reps [90 lbs]
Upright Rows - 3 Sets of 5 Reps [90 lbs]
Curls - 3 Sets of 5 Reps [90 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 12 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,607 Revolutions
Carbs Burned: 156 Carbs
Calories Burned: 894.6 Calories

Tuesday June 28, 2011:

- Strength Training:


Incline Bench Press - 5 Sets of 3 Reps [180 lbs]
Olympic Bar Core Rotations - 3 Sets of 15 Reps [90 lbs]
Upright Rows - 3 Sets of 5 Reps [90 lbs]
Curls - 3 Sets of 5 Reps [90 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 09 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,662 Revolutions
Carbs Burned: 160 Carbs
Calories Burned: 919.4 Calories

[Mister T]

Wednesday June 29, 2011:

- Strength Training:


Incline Bench Press - 5 Sets of 3 Reps [180 lbs]
Upright Rows - 3 Sets of 5 Reps [90 lbs]
Curls - 3 Sets of 5 Reps [90 lbs]

- No Interval Training.

Thursday June 30, 2011:

- Strength Training:


Leg Raises - 3 Sets of 15 Reps [125 lbs]
Incline Bench Press - 5 Sets of 3 Reps [180 lbs]
Olympic Bar Core Rotations - 3 Sets of 15 Reps [90 lbs]
Deadlifts - 1 Set of 3 Reps [255 lbs]
Upright Rows - 3 Sets of 5 Reps [90 lbs]
Curls - 3 Sets of 5 Reps [90 lbs]

- No Interval Training

[Mister T]

Friday July 1, 2011:

- Strength Training:


Leg Raises - 3 Sets of 15 Reps [125 lbs]
Incline Bench Press - 5 Sets of 3 Reps [180 lbs]
Olympic Bar Core Rotations - 3 Sets of 15 Reps [90 lbs]
Deadlifts - 1 Set of 3 Reps [255 lbs]
Upright Rows - 3 Sets of 5 Reps [90 lbs]
Curls - 3 Sets of 5 Reps [90 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 10 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,681 Revolutions
Carbs Burned: 162 Carbs
Calories Burned: 929.0 Calories


Saturday July 2, 2011:

- No Training.

Sunday July 3, 2011:

- Strength Training:


Leg Raises - 3 Sets of 15 Reps [125 lbs]
Incline Bench Press - 5 Sets of 3 Reps [180 lbs]
Olympic Bar Core Rotations - 3 Sets of 15 Reps [90 lbs]
Deadlifts - 1 Set of 3 Reps [255 lbs]
Upright Rows - 3 Sets of 5 Reps [90 lbs]
Curls - 3 Sets of 5 Reps [90 lbs]

- 3 Rounds of Interval Training:


Run Time: 12 Minutes 19 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 457 Revolutions
Carbs Burned: 44.9 Carbs
Calories Burned: 256.8 Calories

Monday July 4, 2011:

- No Training.

Tuesday July 5, 2011:

- Strength Training:


Leg Raises - 3 Sets of 15 Reps [125 lbs]
Incline Bench Press - 5 Sets of 3 Reps [180 lbs]
Olympic Bar Core Rotations - 3 Sets of 15 Reps [90 lbs]
Deadlifts - 1 Set of 3 Reps [255 lbs]
Upright Rows - 3 Sets of 5 Reps [90 lbs]
Curls - 3 Sets of 5 Reps [90 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 09 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,677 Revolutions
Carbs Burned: 162 Carbs
Calories Burned: 927.4 Calories

[Mister T]

Wednesday July 6, 2011:

- Strength Training:


Leg Raises - 3 Sets of 15 Reps [125 lbs]
Incline Bench Press - 5 Sets of 3 Reps [180 lbs]
Olympic Bar Core Rotations - 3 Sets of 15 Reps [90 lbs]
Deadlifts - 1 Set of 3 Reps [255 lbs]
Upright Rows - 3 Sets of 5 Reps [90 lbs]
Curls - 3 Sets of 5 Reps [90 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 14 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,647 Revolutions
Carbs Burned: 159 Carbs
Calories Burned: 913.3 Calories

[Mister T]

Thursday July 7, 2011:

- Strength Training:


Leg Raises - 3 Sets of 15 Reps [125 lbs]
Incline Bench Press - 5 Sets of 3 Reps [180 lbs]
Olympic Bar Core Rotations - 3 Sets of 15 Reps [90 lbs]
Deadlifts - 1 Set of 3 Reps [255 lbs]
Upright Rows - 3 Sets of 5 Reps [90 lbs]
Curls - 3 Sets of 5 Reps [90 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 12 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,670 Revolutions
Carbs Burned: 161 Carbs
Calories Burned: 923.5 Calories

[Mister T]

Friday July 8, 2011:

- Strength Training:


Leg Raises - 3 Sets of 15 Reps [125 lbs]
Incline Bench Press - 5 Sets of 3 Reps [180 lbs]
Olympic Bar Core Rotations - 3 Sets of 15 Reps [90 lbs]
Deadlifts - 1 Set of 3 Reps [255 lbs]
Upright Rows - 3 Sets of 5 Reps [90 lbs]
Curls - 3 Sets of 5 Reps [90 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 11 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,678 Revolutions
Carbs Burned: 162 Carbs
Calories Burned: 927.9 Calories

Saturday July 9, 2011:

- No Training.

Sunday July 10, 2011:

- Strength Training:


Leg Raises - 3 Sets of 15 Reps [125 lbs]
Incline Bench Press - 5 Sets of 3 Reps [180 lbs]
Olympic Bar Core Rotations - 3 Sets of 15 Reps [90 lbs]
Deadlifts - 1 Set of 3 Reps [255 lbs]
Upright Rows - 3 Sets of 5 Reps [90 lbs]
Curls - 3 Sets of 5 Reps [90 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 09 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,700 Revolutions
Carbs Burned: 164 Carbs
Calories Burned: 938.4 Calories

Monday July 11, 2011:

- Strength Training:


Leg Raises - 3 Sets of 15 Reps [125 lbs]
Incline Bench Press - 5 Sets of 3 Reps [180 lbs]
Olympic Bar Core Rotations - 3 Sets of 15 Reps [90 lbs]
Deadlifts - 1 Set of 3 Reps [255 lbs]
Upright Rows - 3 Sets of 5 Reps [90 lbs]
Curls - 3 Sets of 5 Reps [90 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 10 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,663 Revolutions
Carbs Burned: 161 Carbs
Calories Burned: 921.5 Calories

[Mister T]

Tuesday July 12, 2011:

- No Training.

Wednesday July 13, 2011:

- Strength Training:


Incline Bench Press - 10 Sets of 1 Reps [200 lbs]

Thursday July 14, 2011:

- Strength Training:


Incline Bench Press - 2 Sets of 3 Reps [200 lbs]

Friday July 15, 2011 - Sunday July 17, 2011:

- No Training.

Monday July 18, 2011:

- Strength Training:


Incline Bench Press - 1 Sets of 5 Reps [200 lbs]

Tuesday July 19, 2011:

- No Training.

Wednesday July 20, 2011:

- Strength Training:


Incline Bench Press - 5 Sets of 3 Reps [200 lbs]

- 3 Rounds of Shadowboxing

- 5 Rounds of Interval Training:


Run Time: 20 Minutes 12 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 818 Revolutions
Carbs Burned: 79.4 Carbs
Calories Burned: 454.0 Calories

[Mister T]

Thursday July 21, 2011:

- Strength Training:


Incline Bench Press - 2 Sets of 3 Reps [200 lbs]

- 2 Rounds of Interval Training:


Run Time: 8 Minutes 19 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 290 Revolutions
Carbs Burned: 28.8 Carbs
Calories Burned: 165.1 Calories

Friday July 22, 2011:

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 14 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,713 Revolutions
Carbs Burned: 165 Carbs
Calories Burned: 945.4 Calories

Saturday July 23, 2011:

- Muay Thai Class.

Sunday July 24, 2011 - Monday July 25, 2011:

- No Training.

Tuesday July 26, 2011:

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 15 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,728 Revolutions
Carbs Burned: 166 Carbs
Calories Burned: 952.5 Calories

Wednesday July 27, 2011:

- No Training.

Thursday July 28, 2011:

- Strength Training:


Incline Bench Press - 2 Sets of 3 Reps [200 lbs]

- 10 Rounds of Interval Training:


Run Time: 39 Minutes 58 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,704 Revolutions
Carbs Burned: 164 Carbs
Calories Burned: 940.4 Calories

Friday July 29, 2011:

- Strength Training:


Incline Bench Press - 1 Sets of 5 Reps [200 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 11 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,734 Revolutions
Carbs Burned: 167 Carbs
Calories Burned: 955.2 Calories

Saturday July 30, 2011:

- Muay Thai Class.

[Mister T]

Sunday July 31, 2011 - Monday August 1, 2011:

- No Training.

Tuesday August 2, 2011:

- 3 Rounds of Shadowboxing

- 5 Rounds of Interval Training:


Run Time: 20 Minutes 13 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 800 Revolutions
Carbs Burned: 77.9 Carbs
Calories Burned: 445.6 Calories

Wednesday August 3, 2011:

- Strength Training:


Incline Bench Press - 1 Sets of 5 Reps [200 lbs]
Upright Rows - 3 Sets of 5 Reps [90 lbs]
Curls - 3 Sets of 5 Reps [90 lbs]

- 10 Rounds of Interval Training:


Run Time: 39 Minutes 58 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,700 Revolutions
Carbs Burned: 164 Carbs
Calories Burned: 938.3 Calories

[Mister T]

Thursday August 4, 2011 - Sunday August 7, 2011:

- No Training.

Monday August 8, 2011:

- Strength Training:


Incline Bench Press - 2 Sets of 3 Reps [200 lbs]
Upright Rows - 3 Sets of 5 Reps [90 lbs]
Curls - 3 Sets of 5 Reps [90 lbs]

- 5 Rounds of Interval Training:


Run Time: 20 Minutes 48 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 875 Revolutions
Carbs Burned: 84.5 Carbs
Calories Burned: 483.4 Calories

Tuesday August 9, 2011:

- No Training.

Wednesday August 10, 2011:

- Strength Training:


Incline Bench Press - 1 Sets of 5 Reps [200 lbs]
Deadlifts - 1 Set of 5 Reps [255 lbs]
Upright Rows - 3 Sets of 5 Reps [90 lbs]
Curls - 3 Sets of 5 Reps [90 lbs]

[Mister T]

Thursday August 11, 2011:

- Strength Training:


Incline Bench Press - 1 Sets of 5 Reps [200 lbs]
Deadlifts - 1 Set of 5 Reps [255 lbs]
Upright Rows - 2 Sets of 10 Reps [90 lbs]
Curls - 2 Sets of 10 Reps [90 lbs]

Friday August 12, 2011 - Sunday August 14, 2011:

- No Training.

Monday August 15, 2011:

- Strength Training:


Incline Bench Press - 2 Sets of 3 Reps [200 lbs]
Olympic Bar Core Rotations - 3 Sets of 15 Reps [90 lbs]
Deadlifts - 1 Set of 5 Reps [255 lbs]
Upright Rows - 2 Sets of 10 Reps [90 lbs]
Curls - 2 Sets of 10 Reps [90 lbs]

- 5 Rounds of Interval Training:


Run Time: 20 Minutes 11 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 856 Revolutions
Carbs Burned: 82.7 Carbs
Calories Burned: 472.6 Calories

[Mister T]

Tuesday August 16, 2011:

- Strength Training:


Incline Bench Press - 2 Sets of 3 Reps [200 lbs]
Olympic Bar Core Rotations - 3 Sets of 15 Reps [90 lbs]
Deadlifts - 2 Set of 5 Reps [205 lbs]
Upright Rows - 2 Sets of 10 Reps [90 lbs]
Curls - 2 Sets of 10 Reps [90 lbs]

Wednesday August 17, 2011:

- No Training.

Thursday August 18, 2011:

- Strength Training:


Incline Bench Press - 4 Sets of 3 Reps [200 lbs]
Olympic Bar Core Rotations - 3 Sets of 15 Reps [90 lbs]
Deadlifts - 2 Set of 5 Reps [205 lbs]
Upright Rows - 2 Sets of 10 Reps [90 lbs]
Curls - 2 Sets of 10 Reps [90 lbs]

- 3 Rounds of Interval Training:


Run Time: 12 Minutes 12 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 453 Revolutions
Carbs Burned: 44.5 Carbs
Calories Burned: 254.8 Calories

[Mister T]

Friday August 19, 2011 - Sunday August 21, 2011:

- No Training.

Monday August 22, 2011:

- Strength Training:


Incline Bench Press - 4 Sets of 3 Reps [200 lbs]
Olympic Bar Core Rotations - 3 Sets of 15 Reps [90 lbs]
Deadlifts - 2 Set of 5 Reps [205 lbs]
Upright Rows - 2 Sets of 10 Reps [90 lbs]
Curls - 2 Sets of 10 Reps [90 lbs]

- 5 Rounds of Interval Training:


Run Time: 20 Minutes 16 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 840 Revolutions
Carbs Burned: 81.3 Carbs
Calories Burned: 465 Calories

Tuesday August 23, 2011 - Monday August 29, 2011:

- No Training.

Tuesday August 30, 2011:

- 5 Rounds of Interval Training:


Run Time: 21 Minutes 41 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 907 Revolutions
Carbs Burned: 87.8 Carbs
Calories Burned: 502.1 Calories

[Mister T]

Wednesday August 31, 2011 - Thursday September 1, 2011:

- No Training.

Today its been exactly one year since I first started keeping this log. Looking back on it, I definitely managed to accomplish some of my goals and still am working on the others. My cardio is ALOT better. No longer do I put my hands on my knees and pant like an asthmatic after 3 rounds of sparring. I can go 5-8 rounds easy and still have enough energy to do some interval training on the treadmill afterwards. As for my second goal (bulking up to 210), I currently weigh 195 lb and think I'd much rather stay around that level but just cut down on body fat. I feel alot more stronger and haven't been getting manhandled in the clinch like I used to a year ago. My third goal was to compete in a Muay Thai bout and then transition to boxing. However, I'd now much rather just transition to boxing rather than spend anymore time on my MT. I've finally found a legit boxing gym that's near enough for me to go to and I plan on checking it out and signing up ASAP.

Overall, this past year's been pretty constructive. As I go through the pages, I kinda wish I hadn't skipped so many training days. Sometimes missing them was a necessity (on account of prior engagements) and other times I just didn't have enough motivation. Regardless, I'll try not to miss out on training any more for this year.

[ShamrockNapalm]

Nice work man. Good luck in achieving the rest of your goals.

[Mister T]

Nice work man. Good luck in achieving the rest of your goals.

Thanks brother! Love the av, btw. :thumbsup

Friday September 2, 2011 - Monday September 5, 2011:

- No Training.

Tuesday September 6, 2011:

- Strength Training:


Incline Bench Press - 4 Sets of 3 Reps [200 lbs]
Upright Rows - 2 Sets of 10 Reps [90 lbs]
Curls - 2 Sets of 10 Reps [90 lbs]

- 5 Rounds of Interval Training:


Run Time: 20 Minutes 14 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 733 Revolutions
Carbs Burned: 72.4 Carbs
Calories Burned: 414.1 Calories

Wednesday September 7, 2011:

- Strength Training:


Incline Bench Press - 4 Sets of 3 Reps [200 lbs]
Upright Rows - 2 Sets of 10 Reps [90 lbs]
Curls - 2 Sets of 10 Reps [90 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 08 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,652 Revolutions
Carbs Burned: 160 Carbs
Calories Burned: 914.9 Calories

[Juxhin]

wow nice :) and goodjob on the one year log.. must have been nice looking back at all ur training.. recently started working on mine and hoping to get same results

[Mister T]

wow nice :) and goodjob on the one year log.. must have been nice looking back at all ur training.. recently started working on mine and hoping to get same results

Thanks man. Good luck with your training! :thumbsup

[Mister T]

Alright, its been a long ass time since I last posted. I've been slacking, working out every now and then. I completely stopped training Muay Thai due to work, exams, internship searching, and other shit.

For starters, here's a small log from my iPhone of my workouts for the last couple months:


Thursday September 8th
4x3 icb

Tuesday September 13th
4x3 icb
2x10 up rows
2x10 curls

Wednesday September 14th
2x3 icb

Thursday September 15th
4x3 icb
2x10 up rows
2x10 curls
5 Rounds Interval Training

Monday September 26th
4x3 icb
2 Rounds Interval Training

Tuesday September 27th
4x3 icb
2x10 up rows
2x10 curls
5 Rounds Interval Training

Wednesday September 28th
4x3 icb
5 Rounds Interval Training

Thursday September 29th
4x3 icb
2x10 up rows
2x10 curls
5 Rounds Interval Training

Friday September 30th
4x3 icb
2x10 up rows
2x10 curls
5 Rounds Interval Training

Monday October 10th
4x3 icb
5 Rounds Interval Training

Tuesday October 11th
4x3 icb

Wednesday October 12th
4x3 icb
5 Rounds Interval Training

Monday October 31st
10 Rounds Interval Training

Tuesday November 1st
4x3 icb
5 Rounds Interval Training

Wednesday November 2nd
4x3 icb
5 Rounds Interval Training

Thursday November 3rd
2x10 Up Rows
2x10 Curls

Wednesday November 9th
4x3 icb
5 Rounds Interval Training

Thursday November 10th
5 Rounds Interval Training

Monday November 14th???

Tuesday November 15th
5 Rounds Interval Training

Wednesday November 16th
5 Rounds Interval Training

Thursday November 17th
5 Rounds Interval Training

Monday November 21st
5 Rounds Interval Training

Tuesday November 22nd
5 Rounds Interval Training

Wednesday November 23rd
5 Rounds Interval Training

Tuesday November 29th
10 Rounds Interval Training

Wednesday November 30th
10 Rounds Interval Training

Thursday December 1st
10 Rounds Interval Training

Wednesday December 14th
2 Rounds Interval Training

Thursday December 15th
3x3 icb
5 Rounds Interval Training

Friday December 16th
3x3 icb
1x10 up rows
1x10 Curls

Wednesday December 21st
3x3 icb
2x10 up rows
2x10 curls
5 Rounds Interval Training

Thursday December 22nd
3x3 icb

Tuesday December 27th
3x3 icb
5 Rounds Interval Training

Wednesday December 28th
3x3 icb
2x10 up rows
2x10 curls

Monday January 2nd
3x3 icb
1x5 dl (250 or 255)
5 Rounds Interval Training

Wednesday January 4th
3x3 icb (200 lbs)
3x3 dl (225 lbs)
4x5 up rows (90)
4x5 curls (90)

Monday January 9th
3x3 icb (200 lbs)
3x3 dl (225 lbs)
4x5 up rows (90)
4x5 curls (90)
5 Rounds Interval Training (no pics)

Thursday January 12th
3x3 icb (200 lbs)
3x3 dl (225 lbs)
2x10 up rows (90)
2x10 curls (90)

Monday January 23rd
3x3 icb (200 lbs)
5 Rounds Interval Training

Tuesday January 24th
3x3 icb (200 lbs)
5 Rounds Interval Training

Wednesday January 25th
3x3 icb (200 lbs)
5 Rounds Interval Training

Monday February 13th
3x3 icb (200 lbs)
5 Rounds Interval Training

Wednesday February 15th
3x3 icb (200 lbs)
5 Rounds Interval Training

Thursday February 16th
5 Rounds Interval Training

I'm hoping to get back into the my workout routine and hopefully get back into boxing and muay thai training over the next couple weeks.

[Mister T]

Monday February 27, 2012:

- 5 Rounds of Interval Training:


Run Time: 20 Minutes 49 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 725 Revolutions
Carbs Burned: 72.0 Carbs
Calories Burned: 411.7 Calories

Tuesday February 28, 2012:

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 13 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,505 Revolutions
Carbs Burned: 148 Carbs
Calories Burned: 846.6 Calories

Wednesday February 29, 2012:

- Strength Training:


Incline Bench Press - 3 Sets of 3 Reps [200 lbs]

- 5 Rounds of Interval Training:


Run Time: 20 Minutes 09 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 785 Revolutions
Carbs Burned: 76.8 Carbs
Calories Burned: 438.9 Calories

[Mister T]

Thursday March 1, 2012:

- Strength Training:


Upright Rows - 3 Sets of 5 Reps [90 lbs]
Curls - 3 Sets of 5 Reps [90 lbs]

- 5 Rounds of Interval Training:


Run Time: 20 Minutes 16 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 728 Revolutions
Carbs Burned: 72 Carbs
Calories Burned: 411.9 Calories

[pichuchu]

Carbs Burned: 72 Carbs
Calories Burned: 411.9 Calories
How in gods name do you know how much carbs you burn??

[Mister T]

How in gods name do you know how much carbs you burn??

It's the number listed on the elliptical/treadmill machine. I doubt its 100% accurate, but I just use it as a relative gauge.

Tuesday March 13, 2012:

- Strength Training:


Incline Bench Press - 3 Sets of 3 Reps [200 lbs]



Couldn't use the treadmill fully today. Ran for about 8 minutes and then the power went out so I had to stop.

[Mister T]

Wednesday March 14, 2012:

- Strength Training:


Incline Bench Press - 3 Sets of 5 Reps [200 lbs]

- 5 Rounds of Interval Training:


Run Time: 19 Minutes 32 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 717 Revolutions
Carbs Burned: 70.8 Carbs
Calories Burned: 405.1 Calories

[Mister T]

Friday March 16, 2012:

- Strength Training:


Incline Bench Press - 3 Sets of 3 Reps [200 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 19 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,556 Revolutions
Carbs Burned: 152 Carbs
Calories Burned: 871.3 Calories

[Mister T]

Monday March 19, 2012:

- 10 Rounds of Interval Training:


Run Time: 41 Minutes 04 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,600 Revolutions
Carbs Burned: 156 Carbs
Calories Burned: 895.1 Calories



Tried a different interval setting today. 30 second intervals instead of the usual 1 minute ones.

[Mister T]

Tuesday March 20, 2012:

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 19 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,600 Revolutions
Carbs Burned: 156 Carbs
Calories Burned: 892.6 Calories

Tried the new interval again today. Definitely more extensive than the earlier interval I was using.

[Mister T]

Wednesday March 21, 2012:

- Strength Training:


Incline Bench Press - 3 Sets of 3 Reps [200 lbs]

- 5 Rounds of Interval Training:


Run Time: 20 Minutes 12 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 770 Revolutions
Carbs Burned: 75.5 Carbs
Calories Burned: 431.8 Calories

Thursday March 22, 2012:

- Strength Training:



Incline Bench Press - 3 Sets of 3 Reps [200 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 47 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,606 Revolutions
Carbs Burned: 156 Carbs
Calories Burned: 897.0 Calories

[Mister T]

Friday March 23, 2012:

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 13 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,275 Revolutions
Carbs Burned: 129 Carbs
Calories Burned: 738.1 Calories

Monday March 26, 2012:

- Strength Training:


Incline Bench Press - 3 Sets of 3 Reps [200 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 10 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,611 Revolutions
Carbs Burned: 156 Carbs
Calories Burned: 896.7 Calories

[Mister T]

Tuesday March 27, 2012:

- Strength Training:


Incline Bench Press - 3 Sets of 3 Reps [200 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 21 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,600 Revolutions
Carbs Burned: 156 Carbs
Calories Burned: 891.8 Calories

Wednesday March 28, 2012:

- Strength Training:



Upright Rows - 3 Sets of 5 Reps [100 lbs]
Curls - 3 Sets of 5 Reps [100 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 18 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,612 Revolutions
Carbs Burned: 157 Carbs
Calories Burned: 897.2 Calories

[Mister T]

Thursday March 29, 2012:

- Strength Training:


Incline Bench Press - 3 Sets of 3 Reps [200 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 06 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,600 Revolutions
Carbs Burned: 155 Carbs
Calories Burned: 891.2 Calories

[Fredd]

How do you feel benching on consecutive days?
Surely it isn't very smart.

[Mister T]

Friday March 30, 2012:

- Strength Training:


Upright Rows - 3 Sets of 5 Reps [100 lbs]
Curls - 3 Sets of 5 Reps [100 lbs]

- 5 Rounds of Interval Training:


Run Time: 20 Minutes 21 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 720 Revolutions
Carbs Burned: 71.3 Carbs
Calories Burned: 407.4 Calories

Monday April 2, 2012:

- Strength Training:


Incline Bench Press - 3 Sets of 3 Reps [200 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 35 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,601 Revolutions
Carbs Burned: 156 Carbs
Calories Burned: 892.7 Calories

How do you feel benching on consecutive days?
Surely it isn't very smart.

I know it isn't useful in terms of actual muscle building but I do it just to avoid inactivity. My real bench max is around 320 lbs. But, since I don't have a spotter in my house (I usually work out in the basement) I only lift 200 lbs for 3x3. It's more or less like a warm-up as opposed to a legit exercise. Truth be told, I really need to get my ass to a real gym as opposed to working out on my brother's old equipment but between Uni and my internship, can't find teh time. :-(

[Mister T]

Tuesday April 3, 2012:

- Strength Training:


Shrugs - 3 Sets of 15 Reps [90 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 32 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,600 Revolutions
Carbs Burned: 156 Carbs
Calories Burned: 892.8 Calories

Wednesday April 4, 2012:

- Strength Training:


Deadlift - 1 Sets of 3 Reps [260 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 18 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,419 Revolutions
Carbs Burned: 140 Carbs
Calories Burned: 805.0 Calories

[Mister T]

Thursday April 5, 2012:

- Strength Training:


Upright Rows - 3 Sets of 5 Reps [100 lbs]
Curls - 3 Sets of 5 Reps [100 lbs]

- 5 Rounds of Interval Training:


Run Time: 40 Minutes 21 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,525 Revolutions
Carbs Burned: 149 Carbs
Calories Burned: 856 Calories

Monday April 16, 2012:

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 15 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,469 Revolutions
Carbs Burned: 144 Carbs
Calories Burned: 823.3 Calories

Tuesday April 17, 2012:

- 5 Rounds of Interval Training:


Run Time: 19 Minutes 12 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 676 Revolutions
Carbs Burned: 67.1 Carbs
Calories Burned: 383.6 Calories

Wednesday April 18, 2012:

- Strength Training:


Incline Bench Press - 3 Sets of 3 Reps [200 lbs]

- 10 Rounds of Interval Training:


Run Time: 40 Minutes 17 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 1,572 Revolutions
Carbs Burned: 153 Carbs
Calories Burned: 877.5 Calories

[Mister T]

Thursday April 19, 2012:

- Strength Training:


Deadlift - 1 Sets of 5 Reps [250 lbs]

- 5 Rounds of Interval Training:


Run Time: 22 Minutes 38 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 718 Revolutions
Carbs Burned: 70.9 Carbs
Calories Burned: 46.4 Calories

Friday April 20, 2012:

- Strength Training:


Upright Rows - 3 Sets of 5 Reps [100 lbs]
Curls - 3 Sets of 5 Reps [100 lbs]

- 5 Rounds of Interval Training:


Run Time: 20 Minutes 18 Seconds
Inclination: 30 Degrees
Resistance: Maximum (Level 15)
Revolutions: 670 Revolutions
Carbs Burned: 67.2 Carbs
Calories Burned: 384 Calories