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Old 10-22-2009, 12:51 PM   #1 (permalink)
Bedrock
MMA Fanatic
 
Join Date: Oct 2009
Location: Akron
Posts: 13
Bedrock has a little shameless behaviour in the past
Bedrock's Training Log

Age: 18
Height: 5'8"
Weight: 180

Monday: Maximal-Effort Day

Superset 1 - 3 sets
Bench press - 10 reps
Decline Pushups - 10 reps
One Arm Dumbbell Presses - 10 each arm
Barbell Rows - 10 reps

Superset 2 - 3 sets
Box Squat - 10
Dumbbell Lunges - 12 (6 forward, 6 backwards)
Romanian Deadlift - 10
Glute Ham Raises - 10

Superset 3 - 3 sets
Hyperextensions - 10
Bicycle Crunches - 20
Plank - As Long As Possible
Swiss Ball Crunches - 10

Superset 4 - 3 sets
Dumbbell Presses - 10
Punch Press - 10 each arm
Military Presses - 10
Barbell Curls - 10
Skull Crushers - 10

Tuesday: Conditioning

Sprints - sprint the straightaway of a track for 10-15 seconds and walk or lightly jog the curves.

Circuits - 3-5 sets
Prisoner Squats - 50
HIndu Pushups - 25
Mountain Climbers - 60 Seconds
Reverse Pushups - 60 Seconds
Side outs - 60 Seconds

Wednesday: Dynamic-Effort Day
Exercise - Sets - Reps

Hang Snatch - 4 - 3
Hang Clean - 5 - 2
Box Jumps - 3- 5
Depth Jumps - 4 - 3
Jump Squat - 3 - 10
Medicine Ball Chest Pass - 3 - 10
Medicine Ball Side Throw - 3 - 5
One Arm Dumbbell Snatch - 4 - 6
Plyo-Pushups - 3 - 10

Thursday: Conditioning

Repeat Tuesdays regimen but change the circuit up

Friday: Repeated Effort/Strongman Training

Stairs of Hercules - 1 - 15 (up and down 4 full flights is 1 rep)
Tire Flips - 3 - 8
Chin ups - 3 - Max
Farmers Walk - 2 - 200 yards
Push ups - 3 - Max
__________________
~Bedrock
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