Matt Hughes: allenamento

Two parts: one when training in Hillsboro and one when training in Granite City: Hillsboro: 6:00 AM – run for 30-45 minutes (Monday, Wednesday, Friday) 6:45 AM – eat breakfast, take son to school, work on farm, miscellaneous errands 10:00 AM – eat a snack, good carbs and protein (NO SUGAR) 12:30 PM – eat lunch (usually a chicken breast sandwich and salad) 4:00 PM – lift weights, no more than 1 hr: Nutritox Supplement Schedule: Pre Run – 10grams of Whey protein, 1 scoop FREE, 3 Heart Beat Complete Breakfast – 2 Athletic Multi Vitamin, 2 Joint Renew Lunch – 2 Athletic Multi Vitamin Pre Workout – 10grams of Whey protein, 1 scoop FREE, 3 Heart Beat Complete Post Workout – Protein Drink*, 1 scoop FREE, 2 Athletic Multi Vitamin, 2 Joint Renew Monday – chest (I hate chest workouts and if I don’t start the week with chest I won’t do it) Tuesday – back Wednesday – might take the day off (lift saturday if I do), maybe arms Thursday – shoulders (always separate shoulders and chest as much as possible because they are both push muscles) Friday – arms Saturday – legs Sets: 1st: 15 reps 2nd: 10-12 reps 3rd: no more than 6 4th: 10-12 reps 4 exercises per body part 5:00 PM – 30 minute run on treadmill, start at 6 mph and every five minutes go up 1/2 mile per hour 5:30 PM – stretch for 15-20 minutes after workouts take Cytosport Musclemilk (my post-workout meal) Granite City: 6:00 AM – run for 30-45 minutes (Monday, Wednesday, Friday) 6:45 AM – eat breakfast 8:30 AM – arrive at the gym 8:30-9:30 AM – lift for 1 hour 9:30 AM – work on light technique like grappling or hit pads, run on treadmill or go outside and run sprints 12:00 PM – eat lunch and take afternoon off 3:00 or 3:30 PM – have a snack 6:30 PM – practice Nutritox Supplement Schedule: Pre Run – 10grams Whey protein, 1 scoop FREE, 3 Heart Beat Complete Breakfast – 2 Athletic Multi Vitamin, 2 Joint Renew During Workout – 1 scoop FREE in water Post Workout – Protein Drink*, 1 scoop FREE, 2 Athletic Multi Vitamin Pre Practice – 10grams Whey protein, 1 scoop FREE, 3 Heart Beat Complete Post Practice – Protein Drink*, 1 Scoop FREE, 2Athletic Multi Vitamin, 2 Joint Renew Monday – sparring with takedowns Tuesday – grappling Wednesday – sparring (punches and kicks with 16 oz gloves and headgear) Thursday – grappling Friday – no practice (might go into gym to get a run in) After workout I take Cytosport Muscle Milk.