Alright I tried to keep progress in a notebook but I kept losing it, so I hope I stick with this to see my progress and benefit from any suggestions. My workout now is more of a strength/power workout then a bodybuilding one. Im preparing for my senior wrestling season, and then Marine Corps boot camp in June.
I workout with my recruiter three times a week, and its usually a lot of running, pull ups, sit ups, and lots of other plyometric fun.
I run 3 miles a morning on the other days, try to keep it under 24 minutes
Im 6'1" and stay between 190 and 210 pounds. Probably ~15% body fat.
Supplements-
Fish oil
Flax seed oil
glutamine
glucosamine
Animal Pak
Protein (ON Whey)
Have taken creatine and NO stuff before but I currently do not
Thanks fellas. I'm loving this new gym, tires are a blast, they have sleds too, I cant wait to get on those. GSP, I think you may be right, but I also have not been benching a lot lately, so it may just be getting weaker. Anyways I kind of like being able to squat more then I bench!
Man, you're in some good ass shape. You have a great overall strength base, but you're no slouch when it comes to the endurance aspect either. I'm jealous!
Seems like you haven't deadlifted in a while though, any particular reason?
Thanks man I appreciate it. Yea I havent pulled in a long time, he just hasnt added it to the program, but to be honest I havent missed them either. The tire does the same thing, not just as quickly. I do need to ask about that or just start doing them on my own.
Haha yea thats what I mean. I knew it didnt sound right. Thanks for the kind words guys. I really am started to love squatting, its fun especially at Golds Gym, because I only know one or two other guys who squat so it gets a lot of funny looks.
Did more of a BB style workout today, with some snatches thrown in
Dynamic Warm up
HS iso lateral row
starting weight is 12 lbs
102x10
195x5
282x2x5
332x2x5
372x5
BORs from the floor
135x3x5
185x5
DB Rows
90x3x10
100x8-personal best for me
lat pull down
145x3x10
pulley low row
200x3x8
snatches
95x3
135x3
155x3
175x1 failed on the second, had to bail out from under it, it was very loud coming down
cross body hammer curls
+
normal curls
40x10/25x10
50x10/25x10
55x2x10/25x2x10
plate raises
45x2x20 - another personal best
did 10 minutes on the rowing machine
core work
plank
side plank (both)
reverse crunches
weighted crunches
bosu ball pushups
superman
all for minute, did it twice, wanted 3 but I was whipped
Its the hammer strength row where you are seated and there are two handles to pull towards you. In a lot of tapes on ESPN where they show football players working out they show them doing it, if you saw the thing they did on Tim Tebow lifting he was doing it with like 5 plates a side. Most people I see using it do very little range of motion and throw their body back to get the weight up, I like to do very manageable weight. Its probably my favorite machine I really feel it.
Thanks about the snatches, snatches and squats are starting to really grow on me. When kids ask what I bench I ask what they squat now! feels great too.
Thanks about the snatches, snatches and squats are starting to really grow on me. When kids ask what I bench I ask what they squat now! feels great too.
Had a Marine function today, pulled a humvee along the straight away on a high school track. won that event, not sure of the time i was booking it though. then had the 30 lb ammo can press, banged out 125 in 2 minutes time. my city won the event and i got a "motivational" award. going to do some proper lifting in a little bit.
I really like the strongman stuff, and today was my first experience with that sort of thing, and it was a blast, so thats certainly something I would enjoy, I'm just not really sure what the future holds for me seeing as how this time next year I could be in Afghanistan. But I would really like to do some sort of strength sport in the future.
did a random work out tonight
clean grip front squats
135x10
225x3x5
275x3
tough as hell on my wrists
OH Squats
barx10
95x3x6
-felt great, nice and slow, really focused on keeping my core tight and breathing
EZ bar curls
55x2x8
105x3x6
115x2x5
Box Jumps
1' 2' 3' 4' boxes line up and jumped them in order, focused on landing quietly but keeping my speed up, went through them 5 times.
Today met with the trainer, put 3 plates on a sled.
I did 500 yards walking forwards with it
500 backwards with it
500 rowing it to me
500 chest pressing it away from me
500 pulling through with it
and then 10 one hundred yard springs with it
It did not take to long but I'm not sure I've ever been that sore. My chest and core and quads were all toast.
Right now I'm about 211, I'm going low carb for a month to drop some weight before I ship to bootcamp. Meeting with the trainer in the morning, Ill post up what I do. My legs are still sore today...
Did a little circuit of
inchworm-1 minute -its like a walking mountain climber
BW squats 1 minute
suitcase-30 seconds -like a crunch but you bring your legs up and touch toes
reverse superman-1 minute
x2
then did
5 suicides (sprints) on like a 50 foot area with 25 lb weight vest
then did
agility drills- 4 low hurdles in a box around me, jumped each one once (from inside to outside back inside) 2 around each one was 1 set, did 4
floor press max
got up to like 345 i think
db incline
70 x 3 sets to failure, i got around 20 each time
No, it is something I have worked with my trainer on, so I get low with my arms up and then unrack it, I try to go ATG but my hip flexibility is utter shit so they are probably a few inches above ATG but below parallel. Yea I love them too, well it is love hate, but they always torch my traps and forearms a lot too. I would love to be able to OH squat my BW someday.
Did strict press with the trainer and set a all time PR on deads
Bunch of warming up stuff and activation before hand
Press
95x6
115x6
135x6
155x6
175x6
195x6
205x4 (failed on the 5th)
SUMO deads
135x3
225x3
315x3
405x2
455x1! Most weight I've ever moved. Felt awesome, my whole back and glutes and legs are absolutely torched. It was a really tough lift, took probably about 10-15 seconds to get up but it was f*cking awesome. Used chalk on it.
My trainer has straps so he said next time in ~a month or so when I max again we will use them if my grip fails.
I hope everyone is well.
This is an older thread, you may not receive a response, and could be reviving an old thread. Please consider creating a new thread.
Related Threads
?
?
?
?
?
Mixed Martial Arts Forum
1.9M posts
52.9K members
Since 2006
A mixed martial art forum community dedicated to the different arts of MMA. Come talk about UFC results, Bellator matches, The Ultimate Fighter and more!