ABCbodybuilding (
-   Online Training Journal (
-   -   The Ninja Bodybuilder (

William Ustav 04-22-2014 07:04 PM

The Ninja Bodybuilder
Some ten years ago I was focusing all of my attention and free time on bodybuilding. I was never big, but I enjoyed bulking and even more I enjoyed crazy and intense workout sessions. In 2005 I started practicing classical Japanese martial arts, and as the months and years went on my priorities shifted and I had no time for building muscle. In 2007 I met the man who a few years later, after I had shown enough dedication, took me as his student. He is one of very few people in the world who is a direct disciple in the lineage from Japan, and that is where he currently lives.

I am 100% dedicated to my martial art practice, but I have felt a longing to get back into the gym all this time. But alas, there was no time - because any time I could spend lifting weights, I could use for perfecting my sword technique or kicking.

Last year I got my own dojo (training hall), and it's in the same building where I live. Jackpot. And here's a bonus - I made one room into a gym. Still a work in progress, but it has free weights and a bench. What more could one need?

So now I have, since last week, began a bulk that I hope to record faithfully here. For old times' sake :D But I will also write about the martial arts that I practice, which is very different from what most people are used to. So I hope that this journal will be an interesting read for at least someone else than myself :p

All right! Let's get to it! Or, to quote Ronnie Coleman - "Yeah buddy!"

William Ustav 04-22-2014 07:17 PM

1 Attachment(s)
Here's the gym itself:
Attachment 52

Commander 04-22-2014 07:17 PM

I will be following!

William Ustav 04-22-2014 07:18 PM

Thanks Commander!!!

William Ustav 04-22-2014 07:20 PM

1 Attachment(s)
Here's the Dojo:
Attachment 53

William Ustav 04-22-2014 08:26 PM

Biceps / Forearms
Tonights session consisted of roughly an hour of solo practice - bojutsu (six foot staff), tojutsu (sword), iaijutsu (drawing the sword), and unarmed fighting.

Here's a video that I made with my teacher that explains more about the martial art that is widely known as ninjutsu, that I am practicing:

Then I went on to the gym for a nice Biceps / Forearms workout. Nothing too fancy, but it was still intense:

Barbell Curls, 3 sets (12, 10, 6 reps)
Incline dumbbell curls, 3 sets (10,8,8), supersetted with Hammer Curls (8,8,8)
Concentration curls, 3 sets (8,8,8 - the last two reps on each were negative reps)
Alternating dumbbell curls, 3 sets (10,8,6)
Reverse barbell curls, 3 sets (12,8,10)
Behind the back barbell wrist curls, 3 sets (32, 20, 15), supersetted with Reverse barbell wrist curls (20,20,20).

A good workout!

William Ustav 04-25-2014 09:14 PM

All right, it's been a couple of days since I updated. Wednesday night I was working so I chose a rest day - a rare one, since I did not do any martial arts practice either. Though I did work on my flexibility routine in the morning.

Thursday (yesterday) I did Chest and Triceps, focusing on Bench Press and Incline Bench Press, and supersetting Dumbbell flyes with Dumbbell bench presses after that. For triceps I did close grip bench presses and French presses. After that I had a session in the dojo where we mostly practiced a very basic, but at the same time the most complicated, throw. I pulled a muscle in my lower back here - I have no idea how- and it hurt all night and most of today.

Tonight my back was better, almost cured, so I did a nice Back/Shoulders/Traps routine. For back I did wide grip chins and barbell rows. Shoulders started off with Upright presses supersetted with Military Presses, followed by Arnold presses, strip sets of dumbbell laterals, and finally dumbbell shrugs, also with strip sets.

Body feels good! Nice to be back pumping weights.

JoeKingPT 04-26-2014 05:22 PM

Hey Will, what is your workout split? How many days/week? It might work well for you if you did a 3-day split separating it into PUSH, PULL and LEGS. That always worked for me when I didn't have the time to split up each individual muscle group.

All times are GMT. The time now is 04:38 PM.

Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2015, Jelsoft Enterprises Ltd.