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
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)
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.
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.
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.
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/
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
wukka's Log
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