Here's my weight training routine.
Monday - Arms (GVT)
10x10 Barbell Curl (use 60% of your 1RM)
10x10 Dips
3x10-12 Reverse Wrist Curls
3x10-12 Wrist Curls
at the moment im doing a 6 week cycle of german volume training for my arms, if it gets me good results, i'll start applying it to other areas, will let you all know
Tuesday - Chest
4x 4-6 DB flat bench/BB flat bench (alternate every week)
4x 4-6 DB incline bench
2x 4-failure -Chest dips
2x 10-15 Cable crossovers
Wed - Shoulders
(Decided not to do any front lateral isolation, since they get worked enough with Millitary & bench press)
4x4-6 Arnold Press / Barbell Millitary Press (I alternate every week)
4x4-6 Side Lateral Raises
4x6-8 Rear Lateral Raises
4x 10-15 Shrugs (used to do it in a low rep range, minor results, trying increased rep range)
Thur - Legs
4x4-6 Squats
4x 13-15 Standing Calf raises
4x6-8 Leg extensions
4x6-8 Hamstring curl
Friday - Back
4x as many as you can Pullups
4x As Man as you can - close grip chins, palms facing you
4x 4-6 Deadlifts
4x 6-8 barbell rows
4x 6-8 Close-grip Tbar Row (alternate every week)
note, at the moment I don't have a dip belt (it broke and i have to get a new one), so I have to do my pullups/chinups in high rep ranges (i dont like to use the cable pulldown machine)
Most of my rep ranges are low for strength training purposes, except for muscle groups where there isn't a big range of motion involved in the exercises (i.e. calves, flexors, extensors, traps)
edit - also this is somewhat of a high volume routine, my body seems to respond better to it then low volume training, your body may be different. if that's the case, do less sets.
For most of my exercises, I bring up the weight in 1 second, lower it in 4 seconds (so every rep takes 5 secs)
Abs every second day. I like to alternate between 4 sets of 25 machine crunches, and 4 sets of 50 reverse crunches. I do them all very slowly.
My muay thai training is like 10 minutes of warm ups / stretching, 15 mins of shadowboxing, the rest just sparring.
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Diet, it's pretty simple. I don't have a set routine, I pretty much change it all the time based on what I have in my fridge, but I always try to eat clean:
1.) giant breakfast - oatmeal, poached eggs, whole wheat bread with some butter on it, some fruit, glass of milk, glass of juice, my vitamin supplements.
then go work out
2.) immediatly afterwards - 1 500ml bottle of grape juice & creatine, then 1 500ml bottle of milk +3 scoops whey (in total, it's like 100g carbs, 100g+ protein)
3.) my next meal is usually 2-3 chicken breasts (I buy them in bulk at priceclub / costco), or if I get sick of chicken, I'll eat some steak or salmon.
4.) then before muay thai, have 2 meal replacement shakes.
5.) After muay thai, supplement with another post workout 500ml milk + 3 scoops of whey shake.
6.) some high protein / low carb / no fat beef jerky. it's like 34g of protein, like 6g of carbs, and 0g of fat. costs like $4 at shoppers drug mart here in canada.
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edit - i stretch all the time. in the morning, before lifting, after lifting, before muay thai, before sleep.
