illmatic

Wow, haven't updated in awhile. Still lazy. Started running a bit more, and changed my routine back to the GSP Endurance Complexes, starting today.

Workout A
Squats 5,2 @295lbs
Bench Press 5,3 @195lbs
Deadlift 5 @335lbs
Dips 8@b/w+30lbs
Chinup 8@b/w+8lbs


Jogging 6 laps, 2 walked


Workout A
Squats 5,3@295lbs
Deadlift 3@335lbs
Bench 3@190lbs


Jogging 6 laps, 1.5 walked, 3 sets of 10 pushup burpees


Jogging 7 laps, 2 walked, 4 sets of 10 pushup burpees


GSP Leg Day Barbell Complex:
Repeat cycle 3 times, rest 90 seconds Barbell Weight:50lbs

Deadlifts 5,5,5
Stiff Leg Deadlifts: 5,5,5
Cleans 5,5,5
Front Squats 5,5,5
Push Press( to put weight behind head) 1,1,1
Squats: 5,5,5
Good Mornings 5,5,5
Single Leg Bodyweight Squats 1 set to failure on each leg 15,9,8
Jumping Lunges: 1 set to failure 5,4,4@b/w
Jump Squats: 1 set to failure 5,4,4@b/w



Weight is 216lbs, 12.1% b/f

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luger0

If the numbers you're posting is something of the nature of lazy I'd love to be in your shoes.

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Throughout life there are bumps along the way some may be painful...others not...who gives a damn in the end you'll still die

illmatic

MEGA Soreness from the first day back on GSP workout, luckily I didn't need my legs for much today.

Upper Body Pull Cycle:
Repeat cycle 3 times, rest 90 seconds between
High Pull: 5,5,5@110lbs
Chin ups: 8,3,2@b/w
Overhead Cable Pulls: 30,30,30@30lbs
Barbell Rows 11,9,6@110lbs
DB Curls 7,5,4@40lb db's

Abs Cycle:
Repeat cycle 2 times, rest 90 seconds between

Hanging Knee Raises: 12,12,12
Medicine Ball Stir The Pot: 12,12,12
Cable Crunch 15,15,15@80

Had to change up a few things to make it work in a crowded weight room.

215lbs 12.2% b/f

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illmatic

I'm strong but I'm way out of fight shape.

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illmatic

Upper Body Push Cycle:
Repeat cycle 3 times, rest 90 seconds (every bodyweight excer. done to failure)
Warmup Military Press 12@bar

Military Press 6,6,6@80lbs
DB Bench W/ Dropset 6,6,6@60lbs 8@40lbs 20@20lbs single handed
Lateral Flys 12,12,12@20lbs
Skullcrushers 8,8,8@45lbs
Pushups 15,10,6
Rear Dips 7,7,7
Dips 2,2,1
Pushups 6,5,3
Rear Dips 3,5,6
Dips 1,1,1

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DeAndre

Very informative. Do you have training programs for sparring? Does not matter if it's live or with a submission master grappling dummy as long as it's a quality session. Hopefully you could post some training programs soon. Thanks for this one. I'm out of shape so I might wanna modify this a little bit. Lighten things up. Cheers!

illmatic

I don't understand the question. Do you mean a program with different positional sparring?

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illmatic

Went to Mamba MMA under Kultar Gill to try out the gym. Kajan was guest teaching the first class and showed us some techniques he picked up at his recent trip to Tri-Star. Some attacks on turtle and follow ups if they try to stand up. Then Kultar did muay thai, and we just worked light technique on pads. Kultar wants me going very very light and just focusing on technique for a month. So I'll do that and lay off the weights.

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DeAndre

Exactly, like for me I like to spend about 30% of my sparring time focusing on strikes and then 80% on ground. Is there anything you could suggest? and would it be fine if I use my master grappling dummy in working with my ground game?

illmatic

30% + 80% = 110%? You can't spar with a grappling dummy. In fact I don't think you understand the concept of sparring. Sparring is a simulated fight and it happens any where and everywhere. Oh, and you need another human being. Hope this helps.

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