wukkadb

Fri July 27

Shadow Boxing with 5lb DB's:
1x15 jab
1x15 right cross
1x15 left hook
1x15 uppercut
I also did this southpaw, so 4x15 southpaw

Heavy Bag:
Same as shadow boxing, 8x15
1x20 1-2 both southpaw and orthodox
Then did some other random combos

Rafter Holds:
1x30sec

Then did some ab work and push ups

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wukkadb

July 31

Deadlifts:
135x5
225x5
275x3
275x3
325x1
325x0

Pullups:
BWx8
BWx8

Bent Over Rows:
75x1x12
125x1x5
165x1x5(using leg drive)

Then did a bunch of bag work

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wukkadb

August 2 - Cardio

Started off with some bleacher over by my highschool, me and my friend both did 10 sets of sprints up and down the bleachers. We then took a couple minutes break and did a little circuit with heavy bag pulls and weighted crunches. After that, we did some plyometrics. We ended it off with some wheelbarrow pushes with 75 lbs of weight in the wheelbarrow. I also puked my brains out after the wheelbarrow pushes. I then cooled down with some light jump rope after puking. All in all, good day.

Thoughts on today: I really need to focus on my cardio

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wukkadb

August 3rd- Press Day

Flat Bench Press:
120x1x8
150x1x4
150x1x4
140x1x5

DIps:
BWx2x8

Push Press:
120x1x5
120x1x5

CloseGrip BP:
120x1x7
120x1x4(closer grip)
130x1x2.5(3rd rep failed, almost crushed my chest)

Decline Situps:
25LBSx2x20

Saxon Side Bends:
25x2x10(10 each side)

SledgeHammer:
4x10 swings(20 right, 20 left, switch every 5) with 12 lb head on sledgehammer

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wukkadb

Tuesday August 7th?8th?

I went down to the track and ran a mile, was a pretty slow mile, and I was way dead after(damn my cardio sucks). After like a 5 minute break, I did some plyometrics over on the bleachers. I was just onto my last high jump and I swung my arms before jumping and BAM, hit my hand against the corner of one of the benches so ******* hard, cutting/crushing up my hand. My hand is all bruised and swollen now, but I don't think it's broken. ****

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wukkadb

Wednesday August 8th

10:00AM: Went down to the track and ran a mile. Gonna do squats later, I'll update then

12:30: Squat Day

Back Squat[ATG]:
120x1x8
170x1x5
180x1x5
180x1x3
130x1x5
I really wasn't feeling my back squats today, I was focusing on really going ATG and my form and seemed to be psyching myself out. Ugh

Front Squat:
120x1x5
130x1x5
135x1x3
145x1x3(PR)
155x1x2(PR)
165x1x1(PR)

Then I did a bunch of slegdehammer work, some Romanian Deadlifts, and some various ab work

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wukkadb

Found a new work out I'm gonna be trying in a while, just wanted to put it down here so I don't forget about it. I'll probably be switching over to it in another couple months, after I add 30-60 lbs on all of my big lifts(bench, squat, deadlift):

Week 1:
Day 1:
Speed DL 5 x 3
1 handed BB snatch 4 x 2
1 handed BB row 4 x 6

Day 2:
Clean and Press 8 x 3
DE Push Press 3 x 10
Dips 5 x 5

Day 3:
ATG front squats 5 x 5
OH BB squats 5 x 3
Neider press to full contact twist 5 x 4 (4 each side of each lift)

Week 2:
Day 1:
BOR 4 x 6
Good morning 5 x 5
Saxon side bends 4 x 10

Day 2:
Clean and Press 8 x 2
1 handed DB push press 3 x 6
DE bench 5 x 3

Day 3:
Back Squats 5 x 5
SLDL 4 x 10
Hanging pikes 5 x 5

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wukkadb

Mon August 13

10 AM - Morning Conditioning

5 pullups, 5 chins
30 second break
4 pullups, 4 chins
30 second break
3 pullups, 3 chins
30 second break
2 pullups, 2 chins
15 sec break
1 pullup, 1 chin

Then I jogged a lap around the track(1/4 mile), then did 4x155' sprints. I rested about 30sec-1min between each sprint. I sprinted at 100% like it was a 100yr dash as well, these left me incredibly tired. My cardio is still shitty!

5:45PM - Strength Training/Pull Day

Deadlifts:
164x1x5(DoubleOverHand)
214x1x5(DOH)
236x1x5(DOH)
286x1x3(3rd one barely locked out, but I got it)
286x1x2(totally could of done 3, but I split open a HUGE ******* blister in my hand and it started bleeding and shit, hurts really bad , Im gonna put on a glove and continue my workout :/

Dynamic Rows:
120x1x8
144x1x5
165x1x5
185x1x5

Hammer Curls:
20lbsx1x15(each side)







I'm also gonna start making this my nutrition log as well:

Meal #1
1 strawberry fat free yogurt
Bagel with cream cheese
8 oz of fruit punch
1 banana
Meal #2
6 inch ham/turkey sub on wheat bread w/ swiss cheese
Diet Pepsi
Meal #3
8 oz milk
3 teaspoons peanut butter
1 scoop casein protein+
1 breadstick from pat and oscars
PreWorkOut
1 scoop XTend in water
PostWorkout
2 scoops XTend in water
1 scoop Whey Protein in 8 oz milk
Meal #4
12 oz chicken breast
Small serving salad with veggies/etc in it
Meal #5
Small serving of noodles
Some shrimp and scallops
About 4 oz of thai chicken
Snacks
1 fudgescicle(mmm)
20-25 peanut M+M's
8-9 handfuls of sunflower seeds

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Shogun_Is_Champ

Any reason you don't want to put on mass? Is this training for MMA?

wukkadb

Yes this is for MMA and I want to be able to fight at either 145 or 155, and walk around at around 160. I don't really care to gain mass because I want to stay below this weight. I also think that working out for mass and working out for strength purposes are much different things.

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