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Old 04-03-2007, 12:00 AM   #11 (permalink)
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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)
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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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Old 04-03-2007, 10:12 PM   #12 (permalink)
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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
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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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Old 04-05-2007, 10:39 PM   #13 (permalink)
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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.
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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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Old 04-06-2007, 09:00 PM   #14 (permalink)
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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
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What a stud

Quote:
Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.

Last edited by wukkadb : 04-06-2007 at 09:35 PM.
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Old 04-09-2007, 09:55 PM   #15 (permalink)
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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)
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What a stud

Quote:
Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.

Last edited by wukkadb : 04-09-2007 at 10:41 PM.
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Old 04-10-2007, 07:31 PM   #16 (permalink)
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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.
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Quote:
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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Old 04-11-2007, 10:59 PM   #17 (permalink)
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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.
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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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Old 04-13-2007, 03:52 AM   #18 (permalink)
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Didn't train today, my right shoulder and legs were verrry sore. I went to a show tonight though and was messing shit up in the mosh pit, got a good cardio workout
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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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Old 04-13-2007, 04:25 PM   #19 (permalink)
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EastPhilly has a little shameless behaviour in the past
Mosh it up
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Old 04-13-2007, 10:03 PM   #20 (permalink)
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Quote:
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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
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Quote:
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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