Explosive Hack Squat @ 180lbs [Go down low and burst up and jump off of the platform] (Hammer Strength)
Jump Squats w/ 10lb Medicine Ball
Standing Cable Rows @ 50lbs
Plank Dumbbell Rows @ 30lbs
Shoulder Presses @ 20lbs (Hammer Strength)
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
You have no idea how much I wish I could! 3 glorious rounds of payback... Not that it would last 3 rounds. I would knock his ass out faster than he could ever apologize for being such an asshole.
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!
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...
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.
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)
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.
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.
Declines for some reason feel more comfortable on my left shoulder... I still have slight stability and range of motion issues in it after the bankart reconstruction I had.
Its close to a hack squat but honestly this machine is designed 100x better. Its somewhat close to a barbell back squat but easier on the knees and back when going really heavy.
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
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
Hey man. Lookin' good with some wicked high weights there. I'm wondering though, do you use machines over free weights by preferance? If so, how would you say the two compare?
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.
Just wish I had the time to fight train still... School is a vampire of free time.
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