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post #1 of 1 (permalink) Old 08-24-2011, 09:28 PM Thread Starter
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Join Date: Aug 2011
Location: Santa Rosa, CA
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Future MMA fighter. The Road to the cage. Week 2

Hello MMAFORUM. I am checking in for the week. Last week was a really good week on the road to the cage. I gained 3 pounds. Not a whopping gain but I am light lifting last week and this week I was only expecting a maybe two lb gain. I weighed in at 131.2 first thing in the morning and completely empty. I am shooting for a goal of 134 by next Tuesday. Then the big gains should start coming. I had a really good week of workouts however I did not manage to find time to lift for my legs which is a big mistake. But I will have them done this week. I decided that since there isn't a lot of news this week training wise ( my stand up and ground training hasn't improved due to me only lifting for these to weeks to prepare my body to be sore so I don't get too sore.) I will post what I lifted for each of my routines last week. And at the end of each week I will post my weights again to show improvements. And I know that these weights are pretty light. But I am starting at 128 so It's to be expected.

I do most of my lifting work outs with a three set 12 then 10 then 8 rep method. All of my extensions (up phase) are explosive and my negative phase is let down slowly as possible. I am also sure to circuit my workouts and only do each muscle group one time a week. I do biceps and abs together one day, chest and triceps together another day, then there is back day and leg day.

Biceps/Abs day
Resistance Curls. 100, 110, 120
Leg lifts. (Pausing at the top as long as I can) 25 reps
Supinating curls. 30, 35, 40 (each hand)
Decline bench Crunches 25 lbs on my head 25 reps
Full Range Curls. 90, 100, 110
Oblique decline bench crunches. 25 lbs on my head 10 reps each side

Chest/Triceps day
Dumb bell press. 50, 55, 60 (each hand)
Tricep Rope pull down. 100, 110, 120
Incline dumb bell press. 45, 50, 55 (each hand)(failed to complete the 55s)
Tricep extensions, 20, 30, 40 (each hand) (had to spot myself on 40s)
Chest fly stretches 25 lbs 1 minute
Behind head Tri Ext. 35, 40, 45

Back Day.
Lat pull down. 100, 110, 120
Trunk Lift 35 lbs on head 15- 20 reps
Hammer pull (machine) 90, 105, 115 (each hand)
Lat resistance push down 100, 110, 120 (failed to complete 120s)
Side bends 25 lbs 20-25 reps
Upper back Rows 140, 150, 160
Lower back Rows 140, 150, 160
Wide grip Pull up bar hang (Stretch_ 1 minute

And that's the lifting I did last week. I notice a lot of muscle growth and definition changes this week. However I didn't do any cardio so next week will be interesting. I am excited and highly motivated to continue this journey. Hopefully you are all enjoying this too.

Remember I am always up for advice and discussions. If anyone ever wants to give advice I know I have a lot to learn. But if anyone ever needs advice I am open to that too. As I gain up to 155-160ish to fight and gain skills and knowledge I want to help pass it to all of you as well. Anyways. I wish the best to all of you and I am off to more business. Thanks for reading. Take it easy and keep your dreams alive!
Stephan Tripp is offline  

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