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post #151 of 749 (permalink) Old 01-09-2008, 03:00 AM
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Well have fun with that then. This contest could take a while.
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post #152 of 749 (permalink) Old 01-09-2008, 03:16 AM Thread Starter
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Well have fun with that then. This contest could take a while.
For sure. I'm hoping to be there by June so we'll see!




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The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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post #153 of 749 (permalink) Old 01-09-2008, 07:38 PM
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Woah, over a plate increase in 2 lifts in 6 months? Big dreams dog.
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post #154 of 749 (permalink) Old 01-09-2008, 07:49 PM Thread Starter
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Woah, over a plate increase in 2 lifts in 6 months? Big dreams dog.
Lol it'd actually be less than a plate for each lift. My squat PR is 225 and my deadlift PR is 325, idk if I could do that right now, but easily in this month.




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The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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post #155 of 749 (permalink) Old 01-10-2008, 10:20 PM Thread Starter
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01/10/08

Strict OH Press
91x1x3
101x1x3
101x1x3
106x1x3
106x1x3

Cleans(hook grip)
90x1x5
100x1x5
100x1x5

DE Push Press
70x1x10
80x1x10
80x1x10

Dips
BWx5x5

Sledgehammer Swings
4x10(10 left, 10 right, so 80 swings altogether)

Decline Situps
20poundsx1x15
30lbsx1x15

Weight: 163




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The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.

Last edited by wukkadb; 01-14-2008 at 12:41 AM.
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post #156 of 749 (permalink) Old 01-11-2008, 07:26 PM Thread Starter
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01/11/08

Deadlifts
220x1x5(Double overhand)
231x1x5(over-under)
251x1x3(" ")
261x1x3(" ")
270x1x3(" ")

Bent Over Rows
120x1x5
130x1x5
130x1x5

Flat Bench
130x1x8
130x1x8
130x1x8

GoodMornings!
70x1x6
80x1x6
80x1x6

Weight: 164.




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The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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post #157 of 749 (permalink) Old 01-11-2008, 10:23 PM
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hey wuk, heres the shoulder and core work out i did today. try it out if you want, alot of good things for fighters. see what ya think

no pauses between exercises, but between sets (roughly a minute, then 2 to 3 minutes between routine change)


First of four exercises 4 sets
straight arm side raises using a 25 ib resist band (big thick rubber tube with handles, harder than it sounds) 10 using each foot as a fulcrum for the first 3 sets then 8 each arm on the 4th

straight arm push outs (like throwing a punch but with a pull down machine set to roughly shoulder hight. 15 each arm set 1 (20 ibs), then 12 set 2 (30 ibs), then 10 set 3 (40 ibs), then 8 on set four (40 ibs)

the third exercise is front raises using a 15 ib dumb bell in each hand 10 reps all four sets

at the end of the fourth set do 20ibx20 straight arm push outs per arm

the nest routine is as follows (3 exercises, 3 sets

using as high weight as possible, millitary press, 8 to 10 times, this is interchangible with hand stand push ups

shrugs using a moderate weight 12 reps all 3 sets, doing a calf raise at the end of every rep.

military using the same 25ib resistance band, go for 10 reps on each foot, but you probably wont get them so bump down as needed (often ending with 6 and 6)

at the end of the third set a quick 10 pull ups, 10 pull downs using heavy (like 120 or more) weight, then 10 rows using the same weight.

now to the core work

2 sets

start with doing 5 super leg raises (ok using a leg raise machine, where you support your weight on elbows and fore arms. raise your knees to your chest, down raise knees to each said, then raise you feet up for a normal leg raise then each foot individually. thats 1)

from there do a set of twelve high angle curl ups (using like a sit up or decline bench. hold 35 or more ibs. on the last rep do 10 twists.

from there get on the ground and do what i call a power crunch. all your weight on your butt, feet in the air legs bent, hands on the ground by your butt, back and head up, bring your knees to your chest and out, do 30

then using a 15ib medicine ball do 8, figure eights

then 30 crunches

20 leg raises

25 crunch machine crunches using 120 ibs

side raises (think leg raise but instead start with your legs out 90 degrees to one side and bringing them up and over to the other side and back. thats 1, do 15 to 20

30 seconds on elbows and toes

40ibs in each hand while standing bring one hand down by your knee then to the other side, for one, do 20

do 10 squat thrusts (like a sprawl or up down)

10 straight arm pull downs (standing arms parallel to the floor, pull down using 50 or sound ibs, keep the arms straight and flexing the abs)

two sets of that, at the end of the second set, if you have a training partner race to 100 crunches. if not just do them on your own

take a two to three minute break.

then run a mile in under 8 minutes

thats the work out...

this should all be attempted first then if successful do it with a 20 ib weight vest on. tight to make it harder to breath. i do it with the vest start to finish.

after words a good protein shake with alot of whey isolate (like 50grams) is perfect.

also go set your shower to as cold as you can possibly get it, and let it run over each shoulder, your chest and your back for 10 to 30 seconds each (this is my practical solution to an ice bath)


give it a shot if you want, i like it alot, and dont think i could find a much better core/shoudler work out for fighting.

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Enjoy a choke!
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post #158 of 749 (permalink) Old 01-14-2008, 12:39 AM Thread Starter
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01/13/08

1 Mile Run
-Constant jog for the first 2.5 laps, walked the rest of the 3rd lap, then constant jog through the 4th lap.
-Light stretching after the run




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Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
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post #159 of 749 (permalink) Old 01-14-2008, 01:46 AM
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Quote:
Originally Posted by wallysworld191 View Post
hey wuk, heres the shoulder and core work out i did today. try it out if you want, alot of good things for fighters. see what ya think

no pauses between exercises, but between sets (roughly a minute, then 2 to 3 minutes between routine change)


First of four exercises 4 sets
straight arm side raises using a 25 ib resist band (big thick rubber tube with handles, harder than it sounds) 10 using each foot as a fulcrum for the first 3 sets then 8 each arm on the 4th

straight arm push outs (like throwing a punch but with a pull down machine set to roughly shoulder hight. 15 each arm set 1 (20 ibs), then 12 set 2 (30 ibs), then 10 set 3 (40 ibs), then 8 on set four (40 ibs)

the third exercise is front raises using a 15 ib dumb bell in each hand 10 reps all four sets

at the end of the fourth set do 20ibx20 straight arm push outs per arm

the nest routine is as follows (3 exercises, 3 sets

using as high weight as possible, millitary press, 8 to 10 times, this is interchangible with hand stand push ups

shrugs using a moderate weight 12 reps all 3 sets, doing a calf raise at the end of every rep.

military using the same 25ib resistance band, go for 10 reps on each foot, but you probably wont get them so bump down as needed (often ending with 6 and 6)

at the end of the third set a quick 10 pull ups, 10 pull downs using heavy (like 120 or more) weight, then 10 rows using the same weight.

now to the core work

2 sets

start with doing 5 super leg raises (ok using a leg raise machine, where you support your weight on elbows and fore arms. raise your knees to your chest, down raise knees to each said, then raise you feet up for a normal leg raise then each foot individually. thats 1)

from there do a set of twelve high angle curl ups (using like a sit up or decline bench. hold 35 or more ibs. on the last rep do 10 twists.

from there get on the ground and do what i call a power crunch. all your weight on your butt, feet in the air legs bent, hands on the ground by your butt, back and head up, bring your knees to your chest and out, do 30

then using a 15ib medicine ball do 8, figure eights

then 30 crunches

20 leg raises

25 crunch machine crunches using 120 ibs

side raises (think leg raise but instead start with your legs out 90 degrees to one side and bringing them up and over to the other side and back. thats 1, do 15 to 20

30 seconds on elbows and toes

40ibs in each hand while standing bring one hand down by your knee then to the other side, for one, do 20

do 10 squat thrusts (like a sprawl or up down)

10 straight arm pull downs (standing arms parallel to the floor, pull down using 50 or sound ibs, keep the arms straight and flexing the abs)

two sets of that, at the end of the second set, if you have a training partner race to 100 crunches. if not just do them on your own

take a two to three minute break.

then run a mile in under 8 minutes

thats the work out...

this should all be attempted first then if successful do it with a 20 ib weight vest on. tight to make it harder to breath. i do it with the vest start to finish.

after words a good protein shake with alot of whey isolate (like 50grams) is perfect.

also go set your shower to as cold as you can possibly get it, and let it run over each shoulder, your chest and your back for 10 to 30 seconds each (this is my practical solution to an ice bath)


give it a shot if you want, i like it alot, and dont think i could find a much better core/shoudler work out for fighting.
I get to be mean because I don't know you, but that workout isn't something that really focuses on a specific goal IMO.

It's a mix between hypertrophy (size. BAD FOR FIGHTERS) muscular endurance, and all around nonsense, and you'd be better suited finding something with less volume and more intensity, if you want to improve your "fighting" strength.

You should look into Infinite Intensity by Ross Enamait, or Starting Strength by Mark Rippetoe, they are both good for athletic/combat sports movements and workouts.
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post #160 of 749 (permalink) Old 01-14-2008, 01:50 AM
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TG, are you converting from Kg to #, or do you just use VERY specific weights?
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