Thread Tools

Display Modes

**wukkadb** · 05-01-2007, 08:57 PM

Tuesday May 1st

Abs/cOre

Leg raises on Captains chair:
3x15,10,10

Hip abductors:
1x10(each leg)

Decline sit-ups:
3x20

Hanging knee raises(wide grip):
2x8

Plank holds:
2x60sec

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.

**wukkadb** · 05-02-2007, 09:17 PM

Wednesday May 2nd

Today was a really shitty day,not gonna lie

Press Day

Bench Press;
105x1x5
115x1x5
125x1x5
135x1x5
145x1x3

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

**wukkadb** · 05-03-2007, 06:38 PM

Thursday May 3rd

ABs/core

Weighted decline situps;
25x3x15

Hanging leg raises(capn chair);
BWx3x10

Decline russian twists;
25x2x20

Side-bends (pinching 25-lb plate);
25x2x15(each side)

Saxon bends;
25x2x30(15 each side)

Plank holds;
BWx2x60sec

Weighted ab crunches;
3x20,20,30

Weighted Throwdowns;
25x2x20

CARDIO

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

**wukkadb** · 05-07-2007, 09:44 PM

Monday May 7th

Squat Day

ATG Squats;
115x1x15
115x1x10
115x1x5

OH Squats;
95x2x10

DB Snatches;
45x1x20(10 each arm)
45x1x16(8 each arm)

Front Squats:
75x1x20

Rope bullups;
BWx1x8

Thoughts; today was a good day. pushing myself after a long weekend of binge drinking feels good. gonna do some bjj later today,

**wukkadb** · 05-09-2007, 09:16 PM

Wednesday May 9th
Weight; 156.5 (highest it's been since I started training)

Strength training; pull day

Deadlifts:
185x1x6
235x1x5
285x1x2(was having trouble with grip :/)
285x1x2(barely got 2nd one up, once again grip problems)

Pullups(widegrip):
BWx3x7

BOR:
95x2x8

One arm dumbell BOR:
40x1x10(each arm)

Cable wrist curls:
2x10,8(weight up 2nd set)

Gripper machine:
115x1x10,15 second hold
115x1x30 second hold

I also did some bag work as well as some other stuff.
Cooldown; 7 minute run

**wukkadb** · 05-10-2007, 09:02 PM

thursday may 10
weight: 155

abs

decline weighted situps;
25x3x30

captain chair leg raises;
BWx1x20

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

**wukkadb** · 05-12-2007, 12:05 AM

Friday May 11th

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.

**wukkadb** · 05-13-2007, 04:08 PM

Sunday May 12th

Mini cardio sesh:

15 burpees, 20 knuckle pushups, 20 crunches, one min fast jumprope
[30 second rest]
15 burpees, 20 pushups, 20 crunches, one min fast jumprope

**wukkadb** · 05-14-2007, 11:02 PM

May 14th-Press Day
Weight;153

Flat DB Bench:
40'sx1x12
50'sx1x8

Flat BB Bench:
135x1x7

OH Press:
95x1x6
65x1x10
65x1x6

Dips:
BWx1x12
BW+15x1x8

OH Tricep Extensions:
85x1x10
105x1x6

OH Press:
65x1x12

PecDec Flyes:
80x1x12

DB Holds:
70x1x60 sec
70x1x30 sec

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.