Cj-007

Well this is my first blog so bare with me...
26
6'1
220

Comming off of a back injury so I'm going light for the first couple weeks....
Tuesday, 9/4
Diet:
Breakfast: 2 eggs scrambled, 2 pieces of wheat toast, a bannana, 1/2 glass of O.J

Lunch: 2 oat n honey bars, apple, fat free yogurt

Snack: orange, 10 almonds

Dinner: 2 pieces of fish, forgot about my greens :-(

Lifting: gym 5:30am-6:45am(1/2 hour b4 i lift i take nox-cg3)

Chest: bench 135 x's 12, 155 x's 10, 185 x's 5, 135 x's 15
fly machine: 4x's 12, weight, 110, 120, 140, 160
decline bench 3 x's 12 at 135 pds

Training: 1 hour of bjj, 1 hour of open matt.

More to come, this week I was on vaction monday so it's messing everything up. Next week with be straight up monday - friday.

wukkadb

Nice, I'd ditch those flyes though for sure

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Cj-007

any recomendations on what to replace it with? samething using
dumb bells maybe?

Cj-007

9/5

At the gym from 5:30 - 6:30, arms:
started out with 10 minutes of abs
Precher curls,
1x's 15 @ 50 pounds(not including bar)
1x's 12 @ 60 pounds
1 x's 10 @ 70 pounds

super set them with skull crushers, same weight and reps as precher curls

standing curls with 35 dumbbell 3 x's 10

Behind the head triceps
1 x's 12 @ 60 pd dumbbell
1 x's 12 @ 70
1 x's 10 @ 80

Finished with more abs 3 x's 20 declined abs using 8 pound medicane ball

Training: Got out of work late, no bjj, boxing 1 hour-no sparring tonight

Diet:
Breakfast:
1 container fat free yogurt
2 oat and honey bars
1 bannana
12 oz water

Snack: protien bar, 12 ounces of water

Lunch: 2 slices of wheat bread, 1/2 serving of pasta in meat sauce, more water

Snack: a handfull of grapes

Dinner: 2 medium pieces of chicken, greens, water

Iced back down for 10 minutes, did some light stretching and iced again for another 10 minutes

That's it for today

wukkadb

Well what are your goals? Flyes don't really relate to fighting or functional strength at all. But you should do dips instead

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biodarwin

Strengthening any muscle for MMA will help. However, biceps are pretty freaking worthless. There is a lot of other muscle groups that are more important to train. If you goal is to look great at the beach awesome. If its to train for strength for MMA, then other exercises would be more appropriate. Some things that come to mind are squats, dead lifts, snatches, cleans, and military press. I know not a lot of your workout is posted yet and I apologies if the above are in your routine later on.

Cj-007

9-6
take nox-cge b4 i lift

Gym from 5:30-6:45-Shoulders
warmed up with 10 minutes of abs
Military press:
1 x's 15
1 x's 12
1 x's 10
1 x's 8

towel and weight punching drill
3 x's 15 w/ 20 dumbell in each hand

rear deltoid
1 x's 12
1 x's 12
1 x's 10
1 x's 8

Dont know what it's called but shoulder raises
( taking a cable from the ground with one hand and lifting it up without bending ur arm, works top of shoulder)

15 minutes of cardio cooldown

Worked late, no training tonight :-(

Diet:

Breakfast: 3 scrambled eggs, 2 pieces of wheat toast, 1 bannana, and 1/2 glass of O.J.

Snack: apple and honey/oat bar

Lunch: 2 cans of tunafish, lite mayo, eat them with 25 whole grain wheat crackers, 24 oz's of water

Snack: 20 almonds

Dinner: Left over chicken breast,greens, and water

Snack: buffalo style chicken tenders, water

To answer a question, Im lookin for fighting strength, I plan on going into the ameatur level within a year-18 months or so( must be a blue belt in bjj to fight outta my dojo and im a yellow right now) I'm also saying as a reminder that I'm comming off a 5 week back injury so Im going light for the first couple weeks. Any suggestions, remarks, or critisizm is welcomed. Thankx guys

Oh also I know I'm not getting enough cardio so starting next week I'm intergrating running stairs, jumping rope, and car pushing

wukkadb

If you're looking for strength you should ditch your Bodybuilding workout and do this basic 5x5 program. It's GREAT for developing functional strength that transitions into MMA very nicely. Here's a link to the program:
Eclipse Gym :: View topic - Bill Starr 5x5 Primer - How to create your own 5x5 program

The basic gist of the 5x5:
THE BILL STARR 5x5

Monday (Perform them in this order)

1) Bench Press

2) Squats

3) Dynamic rows

Wednesday (Perform them in this order)

1) Military Press

2) Deadlifts

3) Squats

4) Pull-ups

Friday (Perform them in this order)

1) Bench Press

2) Squat

3) Dynamic Rows

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Cj-007

While doing this workout routine, can you still workout on tuesday/thursday,like maybe cardio or abs? Or is it straigght up M/W/F?

wukkadb

Ya man you can mix it up how you like, you should read the whole link though, it's got a bunchh of information.

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