The primary goal: Learn MMA to kick the ass of anyone threatening myself, my family, or my country. Secondary goal… maybe get shredded for a physique body building competition? Trying to bulk up for the first ever time, and as a new vegan too! We will see how this goes.
I’m going up in weight for this hefty challenge, and starting a dance class. Why? Physique body builder competitors have to do a 1 minute pose/dance routine.
I work out in three day sets, to not only allow myself to increase intensity, but to maintain the appropriate balance of progressive fatigue and recovery.
Day 1 BIKE 22 miles RUN 3 w/ intervals
Day 2 WEIGHT 1 and Muay Thai Class
Day 3 BIKE 22 miles RUN 3 w/ intervals
Day 4 REST w/ 20-30 minutes stretch/foam roll
Day 5 WEIGHT 2 with Belly dancing
Day 6 RUN 6 miles
Day 7 WEIGHT 1
Day 8 REST w/ 20-30 minutes stretch/foam roll
Weight days are designed to hopefully only take me 60 minutes max. I’m going to alternate, so that if I did WEIGHT 1 the previous weight day, I’ll be doing WEIGHT 2 the next. The classes and biking get switched around a little, depending on work, flight load, and duty days. However, I want to work up to having the one Muay Thai, and one belly dance class a week.
Weight Day 1:
Handstands and Backbends
Back extension and oblique work
Weighted Lunges 3X10
Deadlifts and Squats 3X10
Chin ups, working up to 3X10
Upright Barbell Row 3X10
Cable Cross Overs 2X10
Calf Raises 2X10
Inner Thigh Work
Weight Day 2 (heavy weight day):
Handstands and Backbends (abbreviated set)
Plache work, v sits, lower ab work
Deep Squats 3X4
Romanian Dead lifts 3X4
Wide Grip Pull Ups
Standing military press
Bicep Curls with easy curl bar 2X10
Tricep pull downs 2X10