Went swimming for a good 30-40 minutes before heading to the gym. Probably did a good 25-30 laps all together, and did 4-5 using only my upper body.
Thoughts on swimming: you get a really good exercise from it, its fun, and it's good for endurance. My good friend has a pool and I'm gonna try to swim 2-3 times a week from now on.
Strength; pull days
Deadlifts:
135x1x10
225x1x5
265x1x4(hands died after this)
295x1x2(pr+10 last week)
325x1x0(got it up like 6-8 inches, pretty pathetic)
225x1x5
Weighted Cable Crunches:
3x20,15,12(went up in weight each time)
Cardio
Bicycle machine;
3 miles on sprint setting(1;30 regular, 30 second sprint)
kept RPM over 90 for regular and over 120 for sprint
[got off bike drank some water, then back on]
3 miles on hill setting
this took just over 10 minutes
[got off bike drank some water]
2 minute run on treadmill (speed=8.5)
Then a couple minutes later I jumped in the pool for a good 20-30 minutes and ended up doing about 15-20 laps altogether.
thoughts; my bench is very weak. i don't care too much but i'm thinking of taking chest off of my press day and doing a chest day on saturday/sunday, we'll see.
Dips;
BWx3x10,10,8
OH Press:
65x2x8,6
45x1x10
thoughts; idk why but my shoulders were friedd for this exercise. this gives me another reason to not want to bench on my press day.
skullcrushers;
65x3x8
incline dumbell press;
35'sx1x10
PecDec fly;
2x10
After that I did some boxing work as well as 60 kicks to the heavy bag(30 left 30 right) and a little bit of grip work but my hands are sore
Bicycle for 3 miles on level 7 "Hill" setting (~10;38 sec)
minute rest
6 side shuffle laps around pool, 15 pushups directly after
minute rest
3 minute run on treadmill, speed=7.0 elevation=4.0
30 sec rest
1 minute run on treadmill, speed=9.0
minute or so rest
Bicycle for 7 minutes on level 4 "Cardio" setting
captain chair knee raises:
BWx1x25(these were ****ing killer)
Saxon bends:
25x2x30(15 each side)
Russian decline twists:
25x2x20(10 each side)
Plank holds:
(left side)1 set x 60sec
(right side)1 set x 60sec
(regular)1set x 60sec
Weighted cable crunches;
90x1x15
110x2x10
cardio
2 minute jump rope
11 min bike ride level 4 'cardio' setting (~3.15 miles)
[about a minute break]
1 mile run on treadmill (~8;28)
cooldown: one minute fast jumprope
Didnt do anything today, maybe tomorrow but i have a really bad callous on my hand and it hurts to grip anything :/ I jump roped today for 15 minutes nonstop though.
Thoughts: Today was a pathetic day. My bench is so weak its ridiculous, and my OHP always is lower when I bench before. I'm going to completely drop bench from my press day and just bench at home or on off days.
Today I did 4-5 ab exercises with a couple sets of 15-25 reps for each one, then I did some cardio (treadmill, bike, jump rope). I weighed in at 151 today as well
Bench Press:
125x1x10(this was tough)
95x1x10(this was tough too)
I did some tricep overhead extensions too but I had a lot of failed sets, my triceps were burned out. I'm gonna start doing some close-grip bench presses from now on. I also rolled a good 10-15 rounds with my brother today
Today I did a bunch of ab work, then did some cardio. All in all, pretty decent day. I haven't done cardio in over a week so it went better than I thought. Can't wait to dead lift tomorrow
June 7th-My Birthday! So, I turned 19 today and it was a pretty good day. Took a piss test for a new job and I straight up used synthetic urine, hopefully I passed
June 7th-My Birthday! So, I turned 19 today and it was a pretty good day. Took a piss test for a new job and I straight up used synthetic urine, hopefully I passed
What is synthetic urine? Like a Wizzinator? or something?
Work outs looking good!
How long have you tried MMA?
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