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post #125 of (permalink) Old 08-16-2010, 09:52 PM Thread Starter
mroutdoorsman
'Man of Stone'
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Join Date: May 2010
Location: Oak Harbor, WA
Posts: 430
                     
8/16 - Core & Legs

1000-1045 - Core

1A - Swiss Ball Crunches
a. 50 x 25lbs
b. 50 x 35lbs
c. 50 x 35lbs

1B - Side Bends
a. 12 x 60lbs
b. 12 x 70lbs
c. 12 x 70lbs

1C - Lying Leg Raises
a. 20 x Bodyweight
b. 20 x Bodyweight
c. 20 x Bodyweight

2A - Good Mornings
a. 15 x 105lbs
b. 15 x 105lbs
c. 15 x 105lbs

2B - Swiss Ball Hyperextensions
a. 30 x 35lbs
b. 30 x 35lbs

2C - Russian Twists on Bosu Ball
a. 100 x 35lbs
b. 100 x 35lbs
c. 100 x 35lbs

3A - Heavy Bag Situps
a. 10 x Bodyweight
b. 10 x Bodyweight
c. 8 x Bodyweight

3B - Bicycle Crunches
a. 50 x Bodyweight
b. 50 x Bodyweight
c. 50 x Bodyweight

3C - Swiss Ball Side Crunches
a. 20 x Bodyweight
b. 20 x Bodyweight
c. 20 x Bodyweight

1600-1630 - Legs

1 - Hammer Strength V-Squat (Deep as possible)
a. 12 x 145lbs
b. 12 x 145lbs
c. 145lbs @ 3:20 straight at a [2 (Down) - 0 (Bottom) - 1 (Up) - 0(Top)] pace

After that my legs already felt like JELLO.

2 - Hammer Strength Leg Extension

Legs turned inner, middle and outer every 10

a. 30 x 107lbs
b. 30 x 107lbs

3 - Life Fitness Seated Leg Curls
a. 12 x 185lbs
b. 12 x 185lbs
c. 14 x 185lbs (To Fail)


"A pint of sweat, saves a gallon of blood." - General George Patton
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