[Naos]

Tues - BJJ & MMA: 1h 45m

BJJ - Few rolls and worked on mount escapes.

MMA - Bit of sparring, condtioning (bag tabatas, throwing medicine ball tabatas) and technical stuff.

Wed Weight: 82.9kg! - haven't been under 83kg since I was 22. 4kg to go!

[circleskane]

this website is so fantastic... just found this thread and am amazed at the potential it holds!! very interested here to see peoples fitness logs, i am going to boot myself up the arse now and this thread has inspired me, thanks best of luck with the training

[Naos]

Fair play Circleskane, there's some great training logs on here

Hanelys is very good, very detailed and most importantly, consistent!

Wed: Striking

1.5 hours of Technique, few spars + conditioning.

[Naos]

Thursday: 4.3km Rockyesque Run: 36mins

4.3km run and within that I hit the 'Popes Cross'.

15 x sprints up the steps followed by 10 pressups at the top.

[Naos]

Friday: Gym

Deadlift
Romanian Deadlift
Bent Over Row
Front Squat
Military Press
Chin ups (8 reps)

All (bar chins) with 40kg. 6 reps each x 5 set circuit.

Sat: MMA

2 hours: Conditioning, sparring, padwork, sparring.

Lots of grappling work done by me on Sat, was pretty shattered. Body feeling it all Sunday and a little today, mobility working tonight I reckon!

[Naos]

Sun & Mon: Rest

Tues: MMA 1h 15mins

Little bit of mobility work beforehand.

Sparring, Pad work, conditioning (medicine ball throws, pressup tabatas, squat stuff etc).

Felt and still feel absolutely wrecked, going to have to eat more during the day I think.

[Naos]

WED + Thurs: MMA

Mon 25th: BJJ

Few rolls, worked escape from guard and followed up with conditioning tabata.

Tues morn 26th: 7.1km 41m 55s

AVG KM: 5m 53s

Woke up this morning and went for a run. Haven't ran in a while, wanted to just do 30 mins but ended up getting a little lost Not my fastest run but I was happy enough that I dragged my ass outta bed.

[Naos]

Tues Eve: Striking + Conditioning: 1h 20m

3 x Shadowboxing rounds for warm up
2 x Spars

Kick pad rounds + Thai Knee rounds

2 x Conditioning "Tabata" circuits (30sec on 15sec off): Included weighed burpees, bagwork, mountain climbers, planche etc.

Wednesday Weight: 83.4kg

[Naos]

Mon: Lunchtime Gym

Deadlift
Romanian Deadlift
Bent Over Row
Front Squat
Military Press
Chin ups (7 reps)

All (bar chins) with 40kg. 6 reps each x 3 set circuit.

Mon Eve: BJJ 90mins

Tues: MMA Sparring

Wed: Lunchtime Gym

Deadlift
Romanian Deadlift
Bent Over Row
Front Squat
Military Press
Chin ups (7 reps)

All (bar chins) with 40kg. 6 reps each x 4 set circuit.

Wed Weight: 84.5kg - Not bad as was away the weekend and ripped it up on food front

[Naos]

Wed Eve MMA

5 spars I think and then my elbows gave up on me :S

[Naos]

Rested elbows all week - nightmare.

Mon Gym

Deadlift
Romanian Deadlift
Bent Over Row
Front Squat
Military Press
Chin ups with 10kg DB (5 reps)

All (bar chins) with 40kg. 6 reps each x 3 set circuit.

Tues MMA: 80 mins
Spars + conditioning circuits.

Totally lost my wind after the first 10 minutes, no idea what was up and couldn't breathe properly for the rest of the class.

[Naos]

Wed Lunchtime: Gym

Clean & Press: 1 x 5 x 50kg | 3 x 5 x 40kg
Renegade Rows: 4 x 5 x 12kg (Push up inbetween each row)
Chins: 4 x 5 x 10kg
Side bends: 4 x 8 x 28kg

Wed Eve: MMA

Sparring.. ****ty day elbows again blew on me. Not fun.

[Naos]

Thurs BJJ: 45 mins

Escapes from close guard and then 1.5 rolls.

First roll was fine, second had to stop as my elbow just, well, stopped working.

Going to just run/sprints now for the next week (heading on hols on Thursday) as want to give my elbow a good two weeks rest.

[Naos]

Friday Sprints:

8 x Hill sprints up at Magazine Fort (Phoenix Park)

[Naos]

Was away on holiday, fun times

Back training + dieting as of this Monday.

Monday: MMA striking - 1h 10m
Tues: MMA Striking - 1h 30m

Weight [1st Aug]: 85kg

Weights prety good considering the gluttony on holidays. Plan to head away in about 7/8 weeks time and aim to be at 79/80 going away.