• Every day is active and so there are NO complete rest days.
• Eat 5 portions of fruit/veg per day.
• Eat a single multi-vitamin every other day.
• Eat at least 1 high concentration source of vitamin C a day.
• Tea is allowed – even encouraged.
• No high sugar drinks.
• Limit chocolate (aka: candy) to the weekends if at all.
• No alcohol unless its been 2 weeks since the last drink and then only moderate consumption.
• Learn something new about the body each day.

So those are my golden rules – now I’m off out to get multi vitamins.

Today has been a long painful journey.  After the 30 min Bas Rutten workout yesterday I’ve barely been able to move without pain.

I looked up the symptoms of overtraining on Wikipedia and found:

• Persistent muscle soreness (Delayed onset muscle soreness)
• Persistent fatigue
• Elevated resting heart rate
• Increased susceptibility to infections
• Increased incidence of injuries
• Irritability
• Depression
• Loss of motivation
• Insomnia
• Decreased appetite
• Decreased libido
• Weight loss
• Sleep deprivation
• Breakdown

Those in bold I’ve got but I’m gonna hold off making the decision until after tomorrow (rest day).  I reckon I’m just being a pussy – be fine after tomorrow…I hope.

In order to counteract this I reduced my Day 11 Explosive Strength workout to be slightly lighter and I’ve eaten more protein-rich foods today: Boiled egg, Chicken salad sandwich, chicken curry, banana, chocolate (high protein chocolate I swear! )

Anyway – back to what we’re here for: My Programme!

Having done 5 days of workouts so far; testing my limits, fitting around my existing schedule, seeing what fits, I can feel a programme forming from the fog of unknowing.

I’m going to do a 6-day split with a single day dedicated to complete rest and one day dedicated to just core and isometrics.  This programme will likely change and morph as I’m going through it and its for precisely that reason that I want to get something down here and now so I don’t go off course!

One sec – Before I begin I wanted to say that I couldn’t have put this programme together without Ross Enamait’s books. I’d spent literally hours looking for programmes, workouts, etc. I’d even contemplated steroids as a quick fix. Looked on every forum, blog, website known to man but it was only having seen repeated recommendations for Ross’ stuff that I visited his site. Eventually I was persuaded to buy the three books – Infinite Intensity, Never Gymless and Full Throttle Conditioning. Eureka moment!! They had everything – absolutely bloody everything! It showed just what was possible and shed light on so many untruths and bullshit out there. It was like having my eyes opened. This blog is mainly so I can track my progress – its not to give people a programme because as Ross say’s everyone is different with different needs. So I’d recommend getting his books and making your own program.

Anyway – enough of that. Onto my new programme and some extra notes!

One thing I was very conscious of when reading Never Gymless (not read all of II yet) was all the areas people miss.  You never think of the hamstrings, neck, forearm, calf, back, etc.  Or at least I didn’t!!  So what I wanted to do in all of this is add mini-workouts that hit some of these key areas if they weren’t being caught as part of the main set above.  I’ve put those into the extra columns and thoguht I’d give an explanation here:

Forearms (2x per split)

I love my forearm killer (aka: wrist roller).  It just FEELS so damn effective.  The burn from it is immense and just 3 sets ruins me.  I’m going to enjoy pushing this one hard.

• Forearm Killer: 2 reps x 3 sets
• Wrist Twists: 8 reps x 3 sets

Fingers/Hand/Wrist (2x per split)

Very important for grip strength which there’s a lot of in ju jutsu!

• Gripper Thing: Hold to failure x 3 for each hand (continue trying to hold for longer periods over time)
• Knuckle Pushups: 10 reps x 3 sets (low reps because I already do a lot of similar strength work and here I’m concentrating on my wrists and hands – not the tri!)

Neck (2x per split)

One of these will be isometric (day 3) and the other using a resistance band.  I reckon neck exercises are pretty damn important for my ju jutsu training.  Weak necks = easily choked/strangled + poor break falling.

Calf (gets enough)

This is another body part I enjoy working on simply because they can burn like hell but it feels damn good when they do.  This won’t be getting any extra work for now as I put them through their paces during explosive, ICT, EIT and strength.  In fact there’s not many days they have off.

Upper Back

Still thinking how and where I can do this but it does get some work when I do pullups on the strength day (2).