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wukka's Log

53K views 748 replies 41 participants last post by  wukkadb 
#1 · (Edited)
Updated: 05.14.09

-Age: 20, 21 on 06.07
-Weight: 165-170 pounds
-Goals: Get stronger, lose some BF
-Routine:

Monday
-Deadlift
-OH Press
-RDL
-Abs

Tuesday
-Cardio
-Chins
-Plyos

Wednesday
-Bench
-BOR
-Dips
-CG Bench

Thursday
-Cardio
-Chins
-Plyos

Friday
-OH Squat
-Back Squat
-Front Squat
-Abs

Saturday+Sunday
-Drink and smoke a lot
 
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#2 · (Edited)
Tuesday March 20th

[6-7ish] Weight Training: Back/Shoulders

Deadlifts on Smith (3 sets of 10)
Bent Over Rows on T-Machine (3 sets of 10)
Lat Pull Downs Underhand Grip (3 sets of 10)
Shrugs on Smith (3 sets of 15, 10, 10)

Shoulder Press on Smith (3 sets of 10)
Upright Rows on Smith (3 sets of 10)
Reverse Pec Dec Flyes for Delts (3 sets of 10)

[7ish-8] Bag Work

1 set of 20 of left jab, left jab, right hand, left hook
1 set of 20 of left jab, left jab, right straight body shot, left body shot, left hook
1 set of 20 of left jab, right hand, left body shot, right body shot
1 set of 20 of left jab, left jab, right hand, left body shot, left hook
1 set of 20 of each above but SOUTHPAW

10 right and 10 left knees to bag (belly heighth)
10 right and 10 left knees to bag (rib location)
10 right and 10 left knees to bag (as high as I can)

1 set of 10 of left jab, right hand, left body shot, right knee, left knee
1 set of 10 of left jab, right hand, left body shot, right elbow
 
#4 ·
Sorry I went on vacation soo here we go:

Tuesday March 27

[4-5] Weight Training: Legs

3 sets x 10 squats on smith (ass to the ground every time)
3 sets x 15 seated calf raises (hold each one for 5 seconds, i use low weight high reps because of big calves)
3 sets x 10 leg press (knees to chest every time)
3 sets x 10 hamstring curls
3 sets x 10 front squats on smith (ass to ground every time)

[5-530] Bag Work

1 set of 20 left jab, left jab, right hand, left hook, right hand
1 set of 20 left jab, right hand, left body shot, left hook, right hand
1 set of 20 left jab, right hand, left body shot, right body shot
1 set of 20 left jab, right hand, left body shot, right uppercut
1 set of 25 left right left right
1 set of 20 of each but SOUTHPAW

Shadowboxing with weights(3 lbs):

15 left jabs, 15 right hand, 15 left body shots, 15 left hook, 15 right body shots then 15 of each from southpaw

After that I finished up with a bunch of kicking drills on a bag working from both southpaw and regular

Then sparred body shots only with training partner for 3 2-minutes rounds
 
#8 · (Edited)
March 28th

Weight Training: Chest/Abs

Flat Bench Press 3 sets x 10
Incline Bench Press 3 sets x 10
Pec Dec Flye 3 sets x 10

Roman chair leg lifts 3 sets x 15
Hanging knee leg raises 3 sets x 10
Oblique/hip flexor exercise on cable 3 sets x 10
Cable crunches 3 sets x 10
Lying leg raises 3 sets x 25

Boxing mitts work:

Roughly 2 hours of working combinations with mits, switching back and forth between my partner. We emphasized a lot of attention on technique, keeping hands up, footwork, bobbing and weaving, looking at punches, etc.

Kickboxing:

About 15 minutes of practicing leg kicks, both inside and out, and from southpaw as well. Practiced kicking with lead foot as well. Then sparred with shin guards on for about 30 minutes practicing on leg kicks as well as checking them.
 
#9 ·
March 29th

Today I had no training partner and was feeling a bit lazy and under the weather so forgive my weak ass training day

Weight Training: Biceps/Triceps/Forearms

Barbell Curls 3 sets x 10
One Arm Preacher Curls 3 sets x 10
High Cable Bicep Curl (both arms) 3 sets x 10

Seated Weighted Bench Dips (45 on lap) 3 sets x 10
Overhead tricep extensions with 45 3 sets x 10
Reverse Grip Tricep Pulldown on Cable 3 sets x 10

Wrist Curls on Cable 2 sets x 20
Wrist Forearm Machine Thing 2 sets x 10 (holding for 10 seconds after each set, using 45+25)

Killing the nerves in my shin:
50 right kicks and 50 left kicks to heavy bag, I try to do 10 at a time starting with 10 slower ones and working faster and faster each time. I try to not move my back foot as well and only rely on pivoting/balance.

Cardio: Treadmill
5 minute hard run at speed 7.5, did this 3 times with 30 second break inbetween each run

Today was weak I appologise but like I said, my training partner bailed on me and I wasn't feeling too good.
 
#11 ·
Monday April 2nd

Weight Training: Back/Shoulders

Deadlifts with barbell 3 sets x 10
Rows on T-row machine 3 sets x 10
Underhand lat pulldowns 3 sets x 10
Shrugs 3 sets x 10
Seated cable rows 3 sets x 10

Seated shoulder press on smith 3 sets x 10
Upright rows on smith 3 sets x 10
Reverse pec-dec flyes 3 sets x 10

Takedowns/Takedown Defense/Grappling

20 shoots to partner followed by 20 sprawls. Then worked 1 minute rounds of take downs with a 3 person rotation (one person going twice always). We did this so each person went 6 times. Then, we did takedowns and finished it on the ground. We did this so each person went against each other two times a piece. After this we worked on some BJJ technique for approximately 30-40 minutes. All in all, lasted close to 2 hours.

Bag Work

1 set of 20 of left jab, right hand, left hook
1 set of 20 of left jab, right hand, left body shot, left hook, sidestep right hand
1 set of 20 of left jab, right hand, right knee, left knee, right inside elbow
1 set of 25 of left jab, right hand, left jab, right hand
Same thing but SOUTHPAW

1 set of 25 right knees, 25 left knees, 25 high right side knees, 25 high left side knees, 25 inside right elbows, 25 inside left elbows

Weighted Punches (2 lbs)

15 left jabs, 15 right hands, 15 left body shots, 15 left hooks, 15 right uppercut (from orthodox)
15 right jabs, 15 left jabs, 15 right body shots, 15 right hooks, 15 left uppercut (from sothpaw)
 
#12 ·
Tuesday April 3rd

Weight Training: Legs

Squats on Smith 3 sets x 10 (ass to ground)
Seated calf raises 3 sets x 20
Leg Press 3 sets x 10 (knees to chest)
Hamstring Curls 3 sets x 10
Hack Squats on Smith 3 sets x 10
Weighted Lunges 3 sets x 10

That's all I did today as far as the gym is concerned, me and my training partner went to the beach after and I guess did some physical activity down there, as well as some BJJ and rolling around in the sand for like 30 minutes. Some adult came over and stopped us and told us "it isn't worth it," he obviously was a confused man. Tourists at the beach, lemme tell ya
 
#13 ·
Thursday April 5th

Weight Training: Chest and Abs

Heavy flat bench press 3 sets x 7,7,6
Heavy incline bench press 3 sets x 5,5,3
Heavy pec-dec flye 3 sets x 7,7,7
Cable flyes 3 sets x 10

Hanging leg raises 3 sets x 15,15,10
Hanging knee raises 3 sets x 10
Cable crunches 3 sets x 20
Oblique/hip flexor exercise on cable 3 sets x 10

Grappling/Takedowns

Rotation between 4 people of 3 minute rounds with takedowns then finishing on the ground. Each person went against each other one time.

Kickboxing work

15 right outside leg kicks, 15 right inside leg kicks, 15 left outside leg kicks, 15 left inside leg kicks

Then we did 4 2-minute rounds of sparring with leg kicks only using the MT shin pads. We also did takedowns on our last 2-minute round but were tired and didn't shoot too often.

Bag Work

1 set 20 of left jab, right cross, left hook, right straight body shit
1 set 20 of left hook, right hand, left body shot, right hand
1 set 20 of left jab, right hand, left body shot, left hook
1 set 20 of left jab, right hand, left body shot, right uppercut, right knee, right uppercut
1 set 20 of each but SOUTHPAW

Focus Mitts

About an hour of mitt work with me and partner. Worked on speed as well as takedown defense and how to punch/knee on someone trying to take you down. Did roughly 5-6 combos of about 15-20 reps for each person.

Then did 2 3-minute rounds of body shots only with gloves on.
 
#14 · (Edited)
Friday April 6th

Weight Training: Biceps/Triceps

Heavy standing barbell curl 3 sets x 7
Heavy one armed preacher dumbell curl 3 sets x 7,7,5
Heavy incline hammer curls 3 sets x 7

Heavy weighted seated bench dips 1 set x 10 with 2 45's on lap, 2 sets x 7 with 45,45,25 on lap
Heavy seated overhead tricep extensions 3 sets x 7,7,6
Heavy cable pushdowns 3 sets x 7,7,5

Wrist/Grip Machine 1 set x 20 with 45 then hold for 60 seconds

Muay Thai Kicking Pad Work

Outside leg kick from orthodox for 2 minutes, last 30 seconds pivoting off one foot. 30 second break. Outside leg kick from southpaw for 2 minutes, last 30 seconds pivoting off one foot. 30 second break. Inside leg kicks from orthodox for 2 minutes. 30 second break. Inside leg kick from southpaw for 2 minutes.

Muay Thai Pad Work

3 minutes of left, right, left, right, left kick, right kick. 30 second break. 3 minutes of left kick, right kick, (clinch) right knee, left knee.

Cardio

3 minutes on treadmill running at speed 7.5
One minute break
3 minutes of 20 pushups, 20 crunches, 20 jumping squats, heavy bag pull back and forth, heavy bag flip back and forth
One minute break
3 minutes on treadmill running at speed 7.5
One minute break
3 minutes of 20 pushups, 20 crunches, 20 jumping squats, heavy back pull back and forth, heavy bag flip back and forth
 
#15 · (Edited)
Monday April 9th

Weight Training: Back/Shoulders/Traps

Heavy deadlifts on smith 3 sets x 7,7,6
Heavy bent over rows 3 sets x 7,6,6
Back extensions with 45 3 sets x 7,7,7
Seated cable rows 3 sets x 10,7,7 (last 2 sets=highest weight)
Shrugs on smith 3 sets x 10

Heavy seated shoulder press on smith 3 sets x 7,7,6
Heavy upright rows on smith 3 sets x 7,7,6
Heavy reverse pec-dec flyes 3 sets x 7,5,5

Leg kicks/Takedowns Sparring

Me and partner (both wearing shinguards) did 5 3-minute rounds of leg kicks and takedowns. 1st round he went for takedowns, 2nd I did, 3rd he did, 4th I did, and 5th we both did. We both were kicking (leg kicks only) also. Practiced on takedown defense, takedowns, leg kicks, and checking kicks. 1 minute rest in between each round.

Muay Thai Pad Work

Outside leg kick from orthodox for 2 minutes, last 30 seconds pivoting off one foot. 30 second break. Outside leg kick from southpaw for 2 minutes, last 30 seconds pivoting off one foot. 30 second break. Inside leg kicks from southpaw for 2 minutes. 30 second break. Inside leg kick from orthodox for 2 minutes. *Note* If I'm orthodox my partner also stands orthodox and vice-verca

Heavy Bag + weighted punches

25 reps of left jab, right hand from orthodox, then from southpaw(right jab, left hand)
25 reps of left hook, right hand from orthodox, then from southpaw(right hook, left hand)
25 reps of left jab, right hand, left hook, then from southpaw (right jab, left hand, right hook)
25 right kicks to heavy bag, 25 left kicks to heavy bag (kept weights in hand and kept close to face)
 
#16 ·
Tuesday April 10th

I didn't get to go to the gym today and my partner had to do stuff so I did a little conditioning/cardio exercise at home:

Cardio/Conditiong

Since I don't have a stop watch or a timer really and I was alone, I just put on a CD and I did each action for the whole song then did the next for the next song, etc.

Song 1 - Jump Rope, focus on keep moving whole time
Song 2 - Shadow boxing (3 lbs), focused on keeping hands up and moving the WHOLE time
Song 3 - 10 push ups, 20 jump squats, 20 sit-ups, 15 decline push ups, 20 jump squats, 20 sit ups, 10 push ups (did this as many times as I could)
Song 4 - GnP practice on Heavy bag. Did 15 punches/knees/elbows from every position. Then practiced rolling with the bag and bucking it over.
Song 5 - REST/DRINK WATER
Song 6 - Same as song 1
Song 7 - Same as song 2
Song 8 - Same as song 3
Song 9 - same as song 4


I probably won't do anything for the rest of the day except maybe some boxing technique on the heavy bag.
 
#17 ·
Wednesday April 11th

Weight Training: legs

Squats on smith 3 sets x 7
Seated calf raises 2 sets x 15
Leg Press 3 sets x 7,7,6
Hacksquats on smith 3 sets x 7,7,7
Barbell lunges 3 sets x 8

BJJ

5 3 minute rounds of rolling. Switch partners after each time. Started from knees or from guard.

Circuit Work

Had 3 stations set up, one station was rolling, one was soft sparring with MMA gloves, one was condition. Did each one two times for 3 minutes with 30 second breaks inbetween.

Focus Mitts

5 3-minute rounds with 30 second break inbetween.
Round 1 - left jab, left jab right hand
Round 2 - left hook, right cross
Round 3 - left jab, right hand, left hook, right hand left hand rght hand (fast)
Round 4 - left jab, right hand, duck punch, right uppercut
Round 5 - MT clinch, 10 right knees, 10 left knees, and so on

Kinda hard to specify everything I did cuz I was working with a small group of people today but this is pretty accurate. Today was my last day of "bodybuilding" and starting next week probably I'm going to be strength training splitting my WT into Presses, Pushes, and Squats and going for a 5x5 routine.
 
#20 ·
EastPhilly said:
Mosh it up
fo sheeze.

Friday April 13th

Resistance Training: Abs/Hip Flexors

Cable Hip Abudctions 2 sets x 10(each leg)
Captains Chair legraises 3 sets x 15
MT Knees with cables 2 sets x 15(each knee)
Hanging knee raises 3 sets x 10
Weighted cable crunches 2 sets x 15
Oblique twists on chair with 35 2 sets x 20(10 left 10 right)
Cable "treechops" 3 sets x 10 (both sides)
2 sets x 10 reps on grip machines (75 lbs, 100 lbs)

Brazilian JiuJitsu

Me and my partner did 18 2-minute rounds with 30 second breaks inbetween. We each went 3 times from guard, 3 times from oppononents guard, 3 times from side mount, 3 times in opponents side mount, 3 times from mount, 3 times in opponents mount. When submission or position was gained we started over in position we were training. Very good workout overall. We really worked on getting better position, maintaining position, trapping arms, and establishing a strong base.

Heavy Bag Work

1 set 15 of left jab, right straight, left body shot, left hook, sidestep, right hand
1 set 15 of left hook, right straight, left body shot
1 set 15 of left jab, right straight to body, sidestep, right uppercut, right elbow
1 set 15 of left, right, left, right, left body shot, right knee, left knee
1 set 15 of all above but SOUTHPAW

and thats my day
 
#21 ·
Monday April 16th

Ok I didn't go to the gym today soo I had to work out at home which was a bust but I still got some decent shit done.

Strength Training: Press Day

I usually would do bench and incline but I don't have a bench so that's why they are not included.

Fast Pushups:
25

Overhead Barbell Press:
75x2x7
85x1x10
105x2x7
115x1x2

Overhead Tricep Extensions:
75x2x8
85x1x8

Seated Weighted Bench Dips:
50x2x10 (50 on lap)
60x2x8

Dumbell Snatches(1st time):
45x2x7(7 for each arm)

Fast knuckle pushups:
20

Jump Rope

I skipped rope for about 3-4 minutes without stopping unless I got my foot caught. Its amazing how much I have improved at jump rope in only a matter of a week. I really got the hang of it and can do it without much effort.

Bag Work

1 set x 15 of left jab, right hand (then did it southpaw)
1 set x 15 of left hook, right hand, left body shot
1 set x 25 punch-out drill

I then got some 3-lb weights and did:
1 set of 20 left jabs, 10 moving to the left, 10 moving to the right
1 set of 20 right jabs, 10 moving to the left, 10 moving to the right
1 set of 20 1-2's, 10 moving to left, 10 moving to right
1 set of 20 1-2's(southpaw), 10 to left, 10 to right

Then I did 30 pushups and that's it. Not that crazy today. I really wanted to do some BJJ and kickboxing today but didn't get to go the gym. Tomorrow=better anyways.

I also split up my training routine a little different, kinda goes like this:

Day 1 - Press Day
Day 2 - Abs/conditioning
Day 3 - Squat Day
Day 4 - Abs/conditioning
Day 5 - Pull day

I also plan on continuing to do BJJ/MT/Boxing/Wrestling 2-4 times a week, but haven't really decided what specific days to do them or to even set specific days for them. Any advice would be helpful, thanks
 
#22 · (Edited)
Tuesday April 17th

Abs/Core Training

Cable Hip Abductions 2x12(each leg)
Captains chair leg raises 3x15,12,10
Muay Thai Knees on Cable 2x15(each knee)
Hanging knee raises 3x10
Gripper machine 100x2x12
Cable "treechops" 3x10(each side)
Cable crunches 1x35

Conditioning

Speed bag - 3 minutes
30 second break
Kicks to heavy bag (5 right, 5 left, etc) - 3 minutes
30 second break
Left jab, right hand, right kick to heavy bag - 3 minutes
30 second break
Jumprope - 3 minute
30 second break
Speed bag - 3 minutes
30 second break
Kicks to heavy bag - 3 minutes

[5 minute break]

Treadmill run (speed 8.0) - 3 minutes
1 min break
Burpees - 3 minutes (these ****ing killed me)

[3 minute break]

Jumprope - 2 minutes
30 sec break
Medicine ball throwdowns - 2 minutes
30 sec break
Jumprope - 2 minutes
30 sec break
Medicine ball throwdowns - 2 minutes
30 sec break
Jumprope - 2 minutes
30 sec break
Medicine ball throwdowns - 2 minutes

I'm pretty sure that's it, I may have missed one thing or another, idono. However, my conditioning is getting really better, the burpees were rough though. I'm going to start doing them 2 times a week from now on.
 
#23 ·
Wednesday April 18th
Weight: 150.5 lbs

I didn't get to work any technique or MMA today cuz my training partner is being a complete ***** and there was no BJJ guys at the gym when I was there, sigh.

Strength Training: Squats

Barbell Squat:
95x1x15
145x1x8
155x1x6
165x1x6
175x1x6
195x1x4(5th one was shitty and weak so I didn't count it)

Overhead Squats: (1st time ever doing these)
75x2x10
85x1x8

Hack Squats:
95x1x12
145x2x8

Lunges:
70x1x8(8 each leg, 35 db in each hand)
45x1x10(lateral lunges)

Front Squats:
95x1x8
I was having some trouble with form and what not on Front Squats so Ima look up some shit on that and make sure I do them more/better next time.
 
#24 ·
Thursday April 19th
Weight: 151 lbs

Since I didn't get to do BP on monday, I did some light BP today.
95x1x10
125x1x10
135x1x6
145x1x4
my bench is weak as **** and i went light but w/e, **** it

Abs/Core

Hip Abductors on cable:
2x10(each leg)

Captains chair leg raises:
3x12

Gripper Machine:
100x1x10
125x1x10

Hanging Knee Raises:
3x10

Knees on cable:
2x10(each knee)

Lumberjacks(?) on cable:
3 sets x 10(each side)

Russian twists:
45x1x10(each side)

Weighted cable crunches:
2x20

Farmers walk + weight pinch:
35x1x40 steps
45x1x30 steps

Conditioing

Circuit #1:
3 minute run on treadmill (8.0)
30 sec break
3 minute jumprope
30 second break
3 minute run on treadmill (7.5)
30 sec break
3 min jumprope
3 minute run on treadmill (7.0)
30 sec break
3 min jumprope

Circuit #2:
3 minutes medicine ball throw-down
30 sec break
10 burpees, 20 pushups (as many times as possible)

*My circuit 2 got ****ing ruined because some asshole Boxing coach came up and unplugged my ****ing timer because it was "distracting" his sparring (downstairs). I ****ing flipped out on him and was all pissed off so I decided to leave. I went and talked to a real trainer there and complained about this ****** and he said he'll take care of it. I was ****ing livid after this and can't believe that mother****er would come UPSTAIRS and UNPLUG without asking my ****ing timer while I'm in the middle of a circuit. Either way I was pretty tired and I ate a hotdog like an hour before working out so I wasn't feeling too keen anyways.
 
#25 · (Edited)
Monday April 23rd
Weight: 154 (420 weekend + ufc 70, that was expected)

Strength Training: Pull day

Deadlifts:
135x1x10
185x1x8
215x1x6
235x1x4
285x1x2 (PR)

Deadlifts were ****ing awesome today and I threw up almost 2x my bodyweight, pretty excited about that

Pull-ups(wide grip):
BWx2x6,5

Lever incline row:
70x3x8,6,6

Reverse cable curls:
2x12,10

Gripper machine:
135x2x8,6

After this training I went and did some BJJ with a buddy at my gym for about 20-30 minutes. We rolled the whole time but he was showing me shit throughout it/
 
#26 ·
Tuesday April 24th

So I didn't hit up the gym today but I still worked out.


Cardio: swimming

Went swimming from 4-4:30. I didn't straight up swim laps the entire time but I swam around and did a good 12-15 laps altogether.

Ab Work

Like 2 hours later I decided to work out abs and do more cardio here's what I did (at home):

Weighted crunches:
25x3x25

1-arm side bends:
25(pinch)x2x15(each side)

Saxon bends:
25x2x15(each side)

Lying Leg raises:
1x50

Hanging knee raise on rops:
2x5

Weighted throwdown (similar to medicine ball throwdown but with a 25 lb plate):
25x2x15

Conditioning

1 minute jump rope
15 burpees
1 minute jump rope
10 burpees
1 minute jump rope
5 burpees
[5 minute wait]
repeat
 
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