Mixed Martial Arts Forum banner

My training and conditioning

15K views 161 replies 13 participants last post by  mroutdoorsman 
#1 ·
Day 1 (Monday): Circuit and Explosive Training

45 Minutes - 1.5 minute break between circuits and 30 seconds at each station
  1. Chest Presses @ 35lbs[Per Arm] (Hammer Strength Machine)
  2. Explosive Hack Squat @ 180lbs [Go down low and burst up and jump off of the platform] (Hammer Strength)
  3. Jump Squats w/ 10lb Medicine Ball
  4. Standing Cable Rows @ 50lbs
  5. Plank Dumbbell Rows @ 30lbs
  6. Shoulder Presses @ 20lbs (Hammer Strength)
  7. Bosu Ball Kickbacks [Start standing and then drop forward with the ball into a plank position and kick both feet back and then under you and burst up and repeat)

Day 2 (Tuesday): Boxing and Kick Boxing Training
Small circuit including standup Muay Thai bag, Heavy Bag, Mat with heavy bag on the ground and box for box jumps

No set time limit but just basic fight training and conditioning

Day 3 (Wed): Strength Training

Day 4 (Thursday): Sparring and BJJ

Day 5 (Friday): Variation of Day 1 [Will post details soon]

Overall this is what I have been doing for the past month and love it so far. On the weekend days I will often go hiking or running for a little more cardio conditioning
 
See less See more
#127 ·
Better yet Outdoorsman, lets just put Halloway's mouth where his balls are and pit you against him in the truest of tests inside of a cage.

If you want to bash on people Halloway you need to be a man about it as you do.
 
#139 ·
8/19 - Leg Day #2

1 - Hammer Strength V-Squat (Deep as possible)
a. 12 x 145lbs
b. 12 x 145lbs
c. 145lbs for 3' 40" [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. 17 x 185lbs (To Fail)
 
#140 · (Edited)
8/20 - Split Upper Body Part 1

1200-1300 - Full Back

1 - Partial Dead Lifts
  • 10 x 135lbs
  • 3 x 185lbs
  • 3 x 235lbs
  • 3 x 285lbs
  • 3 x 305lbs
  • 3 x 325lbs
  • 3 x 345lbs
  • 1 x 365lbs [New PR]

2A - Plate Bent Over Rows
  • 15 x 25lbs
  • 15 x 35lbs
  • 15 x 45lbs

2B - Upside Down Lateral Pull Ups
  • 10 x Bodyweight
  • 10 x Bodyweight
  • 10 x Bodyweight

3 - Pull Ups
  • 15 x Bodyweight
  • 18 x Bodyweight
  • 13 x Bodyweight

4 - Under Hand Power Cleans
  • 10 x 65lbs
  • 10 x 95lbs
  • 10 x 95lbs
  • 10 x 95lbs

Part 2 for the rest of my upper body will be around 1800-1900 PST. Well that is when I will get it posted!
 
#141 ·
8/20 - Split Upper Body Part 2

1600-1700

1 - Incline Dumbbell Chest Press
  • 15 x 35lbs
  • 15 x 45lbs
  • 13 x 60lbs (New PR for weight)
2 - Slight Decline Bench Press
  • 10 x 95lbs
  • 3 x 135lbs
  • 3 x 145lbs
  • 3 x 155lbs
  • 3 x 165lbs

3 - Hammer Strength Shoulder Press (Per Arm)
  • 4 x 90lbs + 2 assisted
  • 2 x 95lbs + 4 assisted (New weight PR)

4A - Seated Cable Chest Press/Fly [5-0-5-0 timing]
  • 15 x 17.5lbs
  • 12 x 22.5lbs
  • 10 x 25lbs
4B - Hammer Strength Seated Dips
  • 12 x 90lbs
  • 10 x 90lbs

5A - Cable Crossovers (Per Arm)
  • 15 x 12.5lbs
  • 15 x 12.5lbs
  • 15 x 12.5lbs

5B - Overhead Cable Tricep Extensions
  • 10 x 32.5lbs
  • 10 x 32.5lbs
  • 10 x 32.5lbs

Three new weight PRs in the same day! Was an amazing day of lifting and seeing awesome strength gains. I am really enjoying this cycle of strength training and change of pace compared to previous months. Keeping my cardio and endurance to one day a week right now is a bit difficult but its enough to maintain my level of cardio right now. I am down to 6.5% BF and weight is up to a steady 176 which means in 1 month I have gained nearly 10lbs of muscle or somewhere around there which is amazing!
 
#144 · (Edited)
8/24 - Biceps, Shoulders & Legs

1600-1730

1A - Standing Hammer Curls
  • 15 x 25lbs
  • 15 x 30lbs
  • 10 x 40lbs
1B - Standing Cable Curls
  • 12 x 62.5lbs
  • 12 x 62.5lbs
  • 12 x 62.5lbs

2 - Hammer Strength Shoulder Press (Per Arm)
  • 3 x 90lbs
  • 3 x 95lbs
  • 3 x 100lbs
  • 3 x 105lbs
  • 2 x 110lbs

3 - Hammer Strength Shoulder Lateral Raise (Per Arm)
  • 10 x 25lbs
  • 10 x 25lbs
  • 10 x 25lbs
4 - Hammer Strength V-Squat
  • 12 x 145lbs
  • 12 x 145lbs
  • 4 min. 0 sec. @ 145lbs

5 - Hammer Strength Leg Extension
  • 30 x 180lbs
  • 30 x 180lbs

6 - Hammer Strength Single Leg Curl (Per Leg)
  • 11 x 100lbs
  • 12 x 100lbs
  • 8 x 100lbs

I forgot to do legs yesterday so had to add it to my normal first day of biceps and shoulders... The squats at 4 min now are insane. I stepped off of the machine and could barely make it to the leg extensions. I cant imagine it when I make it to 5+ minutes...
 
#145 ·
Trainer wouldn't let me work legs again today so we are pushing legs to tomorrow and then my split upper body workout to Saturday... I still wanted to go ahead with the insane squats today but oh well. It is true my legs are still recovering and healing from Tuesday.
 
  • Like
Reactions: Killz
#148 · (Edited)
Day of PRs!

Well to start things off damn I was feeling strong like a beast today! Got crazy PRs and gains that aren't normal this close to my previous PRs. :thumbsup::thumbsup::thumbsup:

The workout was short, heavy and to the point. Overall I am loving ramping as I am able to get gains I never have before.

* = PR

1 - Decline Bench Press
  • 6 x 95lbs
  • 3 x 115lbs
  • 3 x 135lbs
  • 3 x 155lbs
  • 3 x 175lbs *
  • 3 x 185lbs *
  • 1 x 195lbs *

2 - Incline Dumbbell Press (Per Side)
  • 6 x 40lbs
  • 3 x 45lbs
  • 3 x 50lbs
  • 3 x 55lbs
  • 3 x 60lbs *
  • 3 x 65lbs *
  • 3 x 70lbs *
  • 2 x 75lbs *

3 - Standing Cable Flies (Per Side)
  • 10 x 22.5lbs [Slow, 5-0-5-0]
  • 10 x 32.5lbs [Slow, 5-0-5-0]
  • 8 x 37.5lbs
  • 8 x 42.5lbs *
  • 6 x 47.5lbs *

4A - Hammer Strength Lateral Front Pulldown (Per Side)
  • 4 x 90lbs
  • 4 x 90lbs
  • 4 x 90lbs
  • 6 x 70lbs

4B - Hammer Strength Iso-Lateral High Row (Per Side)
  • 6 x 90lbs
  • 6 x 90lbs
  • 6 x 115lbs *
  • 3 x 135lbs *
 
#149 ·
9/2 - Leg Day

Swapped my leg days around a bit this week... Trainer wasn't available to time me for my normal routine so I just went heavy and did crazy heavy triple sets.

1A - Hammer Strength V-Squat
  • 10 x 504lbs
  • 10 x 504lbs
  • 10 x 504lbs
  • 10 x 504lbs
  • 10 x 504lbs

1B - Hammer Strength Leg Extensions
  • 15 x 180lbs
  • 15 x 180lbs
  • 15 x 180lbs
  • 15 x 180lbs
  • 15 x 180lbs

1C - Hammer Strength Single Leg Curls (Per Leg)
  • 8 x 90lbs
  • 8 x 90lbs
  • 8 x 90lbs
  • 8 x 90lbs
  • 8 x 90lbs

2 - Calves on Hammer Strength Leg Press
  • 21 x 500lbs
  • 21 x 500lbs
  • 21 x 500lbs

Quick, dirty and effective!
 
#150 ·
Hey man congrats on the PRs. Is there a reason you are doing decline presses? It is a fairly worthless exercise in terms of practicality and aesthetics. If you are doing it for practicality, just stick to flat bb bench. If for looks, give dips a shot. But instead of just going up and down, lean as far forward as you can and then do a dip. It'll hurt.
 
#152 ·
9/3 - Upper Body

Something came up and had to cancel my early all back session so we did a semi combination session today at 1630.

I got a new PR for power cleans today too!

** = PR

Warmup Treadmill Run

Time: 18:01
Distance: 1.87mi
Elevation Climb: 219ft (2.5% incline)
Average Speed: 6.25mph/9:36 pace

1 - Perfect Pushup Clap Pushups
  • 15 x Bodyweight (No Clap Warmup)
  • 15 x Bodyweight
  • 10 x Bodyweight

2 - Power Cleans
  • 10 x 45lbs
  • 10 x 45lbs
  • 2 x 135lbs **
  • 8 x 115lbs
  • 14 x 95lbs

3 - Hammer Strength Incline Press (Pitch & Catch)
  • 15 x 50lbs
  • 10 x 70lbs
  • 6 x 90lbs

4 - Tug of War vs Trainer
-3 sets @ ~3 minutes per set full strength
This was absolutely brutal and a lot of fun!

5A - One Handed Angled Dumbbell Lateral Raises (Per Arm)
*No Rest Between Sets
  • 15 x 15lbs
  • 10 x 15lbs
  • 5 x 15lbs

5B - Heavy Dumbbell Shoulder Shrugs/Swings
55lbs @ 1 minute

6 - Skull Crushers
  • 15 x 35lbs
  • 10 x 55lbs
  • 8 x 85lbs -> 4 x 55lbs -> 28 x 55lbs [Close Grip Bench Press]

7 - Forced Negative Bicep Curls
  • 20 x 35lbs
  • 10 x 55lbs
  • 13 x 55lbs
 
#153 ·
9/7 - Chest & Back

** = PR

1 - Decline Bench Press
  • 6 x 115lbs
  • 3 x 135lbs
  • 3 x 155lbs
  • 3 x 175lbs
  • 3 x 185lbs
  • 3 x 195lbs
  • 2 x 200lbs **

2 - Incline Dumbbell Press (Per Side)
  • 6 x 45lbs
  • 3 x 50lbs
  • 3 x 55lbs
  • 3 x 60lbs
  • 3 x 65lbs
  • 3 x 70lbs
  • 3 x 75lbs
  • 1 x 80lbs **

3A - Seated Cable Lat Pulldown [Wide Bar]
  • 12 x 100lbs
  • 6 x 130lbs
  • 10 x 115lbs

3B - Standing Tug of War Cable Row
  • 8 x 97.5lbs [Low]
  • 8 x 97.5lbs [Mid]
  • 8 x 72.5lbs [High]

Going to do biceps, triceps and shoulders later this evening around 1730 to complete the full upper body split for today.
 
#154 ·
Nice work on the squats man.

I am curious what are the v-squats.

I am wrong in believing the leg presses are hip press.

If the hip press is the same that is sick! I can do 275-pound presses right now and can only do 3 of them.
 
#156 ·
9/10 - Split Upper Body: Part 1 of 2

Another PR Day!!!! PR marked as **. I am soooooo happy that I broke the magical 400 number for deadlifts! It looked so awesome with 4 plates on each end of that barbell.

1 - Partial Deadlifts
  • 6 x 135
  • 3 x 225
  • 3 x 275
  • 3 x 325
  • 3 x 385
  • 2 x 405 **

2 - Situp -> Pullup
  • 30 x Bodyweight
  • 20 x Bodyweight
  • 15 x Bodyweight

3A - Preacher Curls
  • 8 x 75lbs
  • 8 x 75lbs

3B - Curl Machine
  • 15 x 50lbs
  • 15 x 50lbs

4 - "The Rack" Drop Set w/ Straight Bars
  • 90lbs -> 70lbs -> 50lbs -> 30lbs -> 20lbs
  • 70lbs -> 50lbs -> 30lbs -> 20lbs
5 - Barbell Curls w/ Chains
  • 20 x Bar+Chains
  • 20 x Bar+Chains

Will finish out the upper body at 1545-1645 this evening... Also next week moving to a new split and training schedule.

Monday: Legs - BJJ/Muay Thai
Tuesday: Rest/Cardio - Open Mat/Heavy Bag
Wednesday: Core - Open Mat/Sparring
Thursday: Rest/Cardio - BJJ/Muay Thai
Friday: Chest/Back Split
Saturday: Arms/Shoulders Split
Sunday: Rest
 
#157 ·
9/10 - Split Upper Body: Part 2 of 2

1 - Hammer Strength Decline Chest Press
Reps x Per Side[Total]
  • 6 x 90lbs [180]
  • 3 x 140lbs [280]
  • 3 x 180lbs [360]
  • 3 x 200lbs [400] **
  • 3 x 220lbs [440] **
  • 3 x 230lbs [460] **
  • 3 x 250lbs [500] **
  • 3 x 270lbs [540] **

2 - Bosu Ball Jumping Pushups
  • 15 x Bodyweight + Bosu
  • 6 x Bodyweight + Bosu -> 10 Normal x Bodyweight

3A - Cable Rear Deltoid Cross
  • 25 x 5lbs
  • 15 x 7.5lbs
  • 15 x 7.5lbs -> 12 x 5lbs -> 22 x 2.5lbs

3B - Hammer Strength Shoulder Press
  • 15 x 90lbs
  • 10 x 140lbs
  • 10 x 150lbs

3C - Standing Dumbbell Later Raises
  • 8 x 15lbs
  • 10 x 10lbs
  • 10 x 10lbs

4 - Seated Overhead Cable Tricep Extensions
  • 15 x 27.5lbs
  • 12 x 32.5lbs
  • Drop Set from 32.5lbs down to 2.5lbs dropping each plate = LOTS

5 - Wide Bar Cable Tricep Extensions (Pushing Down)
  • 15 x 37.5lbs
  • 15 x 37.5lbs

6 - Hammer Strength Seated Dips
  • 15 x 90lbs
  • 15 x 90lbs
  • 15 x 90lbs


Overall my chest and shoulders are SHOT! Yay for lots of new PR today :) Still on the uphill of great strength gains.
 
#158 ·
I have returned! Even though I don't have enough time to fight train right now but still hitting the gym as hard as ever. Being a full time student again has sapped me of free time :(

Leg Day - To the EXTREME

Warmup:
2 miles @ 6mph

1. Hammer Strength Leg Presses (Deep)
9 x 10 @ 250lbs
1 x @ 350lbs -> 325lbs -> 300lbs ->...-> 50lbs (Dropset)

2A. Hammer Strength Leg Extensions
2 x 12 @ 140lbs
1 x Dropset starting at 200lbs to 50lbs

2B. Hammer Strength Leg Curls
2 x 12 @ 60lbs (Per Leg)
1 x Dropset starting at 90lbs (Per Leg)

3. Calves on Life Fitness Leg Press
3 x 21 @ 150lbs

Cardio...

3 miles @ 6.5mph
 
#160 ·
Free weights have their purpose and it all depends on what you are doing. For something like GVT machines get the same impact and are a lot safer. I have done 10x10 back squats in the past but it is REALLY difficult to achieve the same level of training.

I use free weights almost religiously for chest, back, shoulders, and arms but legs being able to get really high weight levels without causing damage to your spine etc... can be very difficult.
 
This is an older thread, you may not receive a response, and could be reviving an old thread. Please consider creating a new thread.
Top