wukkadb

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

__________________

Check out my training log: wukka's Training Log

wukkadb

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.

__________________

Check out my training log: wukka's Training Log

wukkadb

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.

__________________

Check out my training log: wukka's Training Log

wukkadb

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.

__________________

Check out my training log: wukka's Training Log

wukkadb

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/

__________________

Check out my training log: wukka's Training Log

wukkadb

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

wukkadb

Wed April 25th

Today was a shitty day, I broke my tooth this morning and had to get it fixed and dealt with other shit so ya.

Strength training: Push day

Overhead BB Press:
85x1x10
95x1x8
105x1x7
115x1x4
95x1x8

Overhead Tricep Extensions:
75x2x10

One armed incline DB Press:
45x1x6(each arm)

Dips:
BWx2x8

Pushups:
2x25

Rope pull-ups:
BWx1x10

Also did some weight pinching and shit yaa

wukkadb

Thursday April 26

ABS/CORE

Weighted crunches:
25x3x25

One-arm side-bends(pinching weight):
25x2x15(each side)

Saxon bends:
25x2x15(each side)

Leg raises:
1x50

Plank holds:
BWx2x60 seconds

Weighted throwdown:
25x2x15

Cardioo

1 min jump rope
1 min shadowboxing (3 lbs)
1 min jump rope
1 min shadowboxing
1 min jump rope
1 min shadowboxing
1 min jump rope
1 min shadowboxing

Then I did as many burpees as I could in a minute, which was 26.

wukkadb

Friday April 27th

Squat day

Full bb squat:
115x1x10
165x1x8
185x1x4
165x1x6

Front squat:
45x1x10
115x1x8
These felt really weird and iDk why Im so shitty at them I need to work on them

DB Snatches:
45x2x10(each arm)

OH Squats:
45x1x10
95x1x6

Walking lunges:
BWx1x10(each leg)

wukkadb

Monday April 30th
Weight: 153


Cardio; Swimming

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

Pullups:
BWx1x5(wide grip)
BWx1x8(underhand grip/chinup)
BWx1x5(wide grip)

BOR(Bent Over Row):
95x2x8,6
My lower back was hurting doing these, idk if it was from deadlifts, bad form, or a combo.

BB Curls:
60x1x8
Haven't done curls in forever they felt weird,

Reverse BB curls:
40x1x12

Gripper Machine:
110x2x10

Thoughts: today was a good day. i really look forward to my pull day. ima work some focus mitts after dinner as well, maybe some bjj with my brother.