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Old 07-29-2010, 07:15 PM   #91 (permalink)
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7/27 - Bodyweight Core & BJJ

1000-1100

Bodyweight Core Workout (Circuit)
Complete circuit a total of 3 times with 60 seconds of rest between each circuit.

1 - Crunches
a. 50 x Bodyweight
b. 50 x Bodyweight
c. 50 x Bodyweight

2 - Swiss Ball Hyper-extensions
a. 30 x Bodyweight
b. 30 x Bodyweight
c. 30 x Bodyweight

3 - Good Mornings
a. 50 x Bodyweight
b. 50 x Bodyweight
c. 50 x Bodyweight

4 - Russian Twists
a. 50 x Bodyweight
b. 50 x Bodyweight
c. 50 x Bodyweight

5 - Bicycle Crunches
a. 50 x Bodyweight
b. 50 x Bodyweight
c. 50 x Bodyweight

6 - Side Bends (Per Side)
a. 50 x Bodyweight
b. 50 x Bodyweight
c. 50 x Bodyweight

Cardio - Treadmill Run

Warm-up: 5 minutes @ 5mph; 1% incline
Interval A: 1 min. @ 5mph -> 1 min. @ 6mph -> 1 min. @ 7mph -> 1 min. @ 8mph -> 1 min. @ 9mph
Interval B: 1 min. @ 6mph -> 1 min. @ 9mph -> 1 min. @ 7mph -> 1 min. @ 9mph -> 1 min. @ 9mph -> 1 min. @ 8mph -> 1 min. @ 9mph -> 1 min. @ 6mph -> 1 min. @ 5mph -> 1 min. @ 4mph

1900-2100 - BJJ

Just casually rolled for two hours
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Old 07-29-2010, 07:25 PM   #92 (permalink)
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7/28 - Hardcore Core Workout

1200-1300

Completed 3 times and took about 5 minutes rest between each circuit.... I could for sure feel it in my core!

1 - Swiss Ball Crunches
a. 30 x 25lbs
b. 20 x 35lbs
c. 20 x 35lbs

2 - Side Bends (Per Side)
a. 15 x 55lbs
b. 15 x 55lbs
c. 15 x 55lbs

3 - Leg Raises
a. 20 x 20lbs
b. 20 x 20lbs
c. 20 x 20lbs

4 - Good Mornings
a. 12 x 105lbs
b. 50 x 105lbs
c. 50 x 105lbs

5 - Hanging Leg Raises
a. 12 x 15lbs
b. 12 x 15lbs
c. 12 x 15lbs

6 - Swiss Ball Hyper-extensions
a. 20 x 35lbs
b. 20 x 35lbs
c. 20 x 35lbs

7 - Russian Twists w/ Medicine Ball
a. 15 x 15lbs
b. 15 x 15lbs
c. 15 x 15lbs

8 - Heavy Bag Situps
a. 10 x Bodyweight
b. 10 x Bodyweight
c. 10 x Bodyweight

9 - Bicycle Crunches
a. 30 x Bodyweight
b. 30 x Bodyweight
c. 30 x Bodyweight

10 - Swiss Ball Side Crunches
a. 20 x Bodyweight
b. 20 x Bodyweight
c. 20 x Bodyweight
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Old 07-29-2010, 07:37 PM   #93 (permalink)
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7/29 - Strength Day (Legs)

1300-1400

1A - Dumbbell Jump Squats
a. 25 x 50lbs
b. 15 x 90lbs
c. 15 x 90lbs
d. 15 x 90lbs

1B - Smith Box Squats (Low as possible)
a. 20 x 135lbs
b. 10 x 225lbs
c. 10 x 225lbs
d. 10 x 225lbs

1C - Leg Curls
a. 30 x 150lbs
b. 15 x 180lbs
c. 15 x 180lbs
d. 15 x 180lbs

2 - Hammer Strength Leg Press
a. 20 x 190lbs
b. 12 x 430lbs
c. 12 x 430lbs
d. 8 x 460lbs

3A - Hammer Strength V-Squat Jump Squats
a. 15 x 234lbs
b. 15 x 234lbs
c. 10 x 284lbs

3B - Lunge Squats (Per Leg)
a. 10 x 90lbs
b. 10 x 90lbs
c. 10 x 90lbs

3C - Leg Extensions (These SUCK!)

b. 50 x 70lbs
c. 50 x 70lbs

Might roll or spar tonight also but not sure yet... Overall this leg day rocked and I am sure I am going to feel it tomorrow!
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Old 07-31-2010, 08:08 PM   #94 (permalink)
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7/30 - Strength Training [Split Upper Body]

1000-1100

1. Partial Dead Lifts
a. 25 x 95lbs
b. 25 x 185lbs
c. 12 x 275lbs
d. 6 x 315lbs

2. Pull Ups
a. 20 x Bodyweight
b. 15 x Bodyweight
c. 10 x Bodyweight

3A. Seated Row
a. 15 x 100lbs
b. 16 x 110lbs

3B. Lateral Pull Up
a. 15 x Bodyweight
b. 15 x Bodyweight

3C. Cable Crossover
a. 15 x 15lbs
b. 15 x 15lbs

4A. Barbell Curl
a. 20 x 55lbs
c. 15 x 55lbs

4B. Hammer Curls
a. 10 x 20lbs
b. 8 x 20lbs + 5 assisted


1630-1730

Pre-Exhaust

1A. Incline Dumbbell Flies
a. 15 x 70lbs
b. 15 x 100lbs
c. 15 x 130lbs

1B. Incline Dumbbell Press
a. 10 x 45lbs
b. 15 x 50lbs
c. 8 x 55lbs + 2 assisted

2. Cable Flies(Weight Per Side)
a. 20 x 27.5lbs
b. 12 x 32.5lbs
c. 10 x 37.5lbs

3A. Dumbbell Flies
a. 15 x 20lbs
b. 15 x 20lbs
c. 15 x 25lbs

3B. Decline Barbell Chest Press
a. 12 x 95lbs
b. 12 x 95lbs
c. 8 x 115lbs + 4 assisted

4. Bench Dips(Drop Sets)
a. 10 x 50lbs > 6 x 25lbs > 2 x Bodyweight
b. 10 x 50lbs > 6 x 25lbs > 1 x Bodyweight
c. 7 x 60lbs > 4 x 35lbs > 3 x 25lbs > 1 x Bodyweight

5. Cable Overhead Triceps
a. 15 x 27.5lbs
b. 10 x 32.5lbs

And I must say holy **** this was a tough day... First time ever doing a split upper body day but LOVED it. My strength trainer says in 2 months I should gain a ton of strength and ~10lbs of muscle training like this. In 6 weeks he says the results should be VERY noticeable which will be awesome. I will post some before and after pictures to compare. It will be awesome being able to cut 10-15lbs of water weight for my next fight!
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Old 08-06-2010, 12:18 AM   #95 (permalink)
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8/5 - Strength Leg Day

1700-1800

1A - Life Fitness Leg Press (Jumping/Explosive)
a. 12 x 150lbs
b. 12 x 150lbs
c. 12 x 150lbs
d. 12 x 150lbs

1B - Hammer Strength Leg Press
a. 8 x 400lbs
b. 8 x 400lbs
c. 8 x 400lbs
d. 8 x 400lbs

1C - Life Fitness Leg Curls
a. 12 x 200lbs
b. 12 x 200lbs
c. 12 x 200lbs
d. 12 x 200lbs

2A - 1-Leg Dumbbell Bench Squats
a. 10 x 100lbs
b. 10 x 100lbs
c. 10 x 100lbs
d. 10 x 100lbs

2B - Hammer Strength V-Squat
a. 12 x 320lbs (Deep)
b. 12 x 320lbs (Deep)
c. 12 x 320lbs (Deep)
d. 8 x 504lbs (Shallow)
e. 8 x 504lbs (Shallow)

2C - Hammer Strength Single Leg Curls (Per Leg)
a. 10 x 80lbs
b. 10 x 80lbs
c. 10 x 80lbs
d. 10 x 80lbs

2D - Life Fitness Leg Extensions
a. ------
b. 50 x 100lbs
c. 50 x 100lbs
d. 50 x 100lbs
e. 50 x 100lbs

For some reason this didn't feel as brutal as normal...
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Old 08-06-2010, 12:19 AM   #96 (permalink)
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Oh also forgot to mention that I skipped my core day due to an injured rib that has yet to heal and didn't get my endurance day written down but will try and piece it together this week and post it. Tomorrow is a split upper body day again and am looking forward to it for sure!
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Old 08-06-2010, 09:39 PM   #97 (permalink)
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8/6 - Split Upper Body Strength Training

1000-1100

1A - Deadlift
a. 8 x 275lbs
b. 8 x 275lbs
c. 8 x 275lbs

1B - Hammer Strength Seated Row (Per arm)
a. 6 x 115lbs
b. 6 x 115lbs
c. 6 x 115lbs

2 - Power Cleans
a. 5 x 105lbs
b. 5 x 105lbs
c. 4 x 115lbs

3A - Hammer Strength Iso-Lateral Front Lat Pulldown (Per arm)
a. 8 x 60lbs
b. 8 x 60lbs
c. 8 x 60lbs

3B - Tug of War Cable Row
a. 12 x 105lbs
b. 12 x 105lbs
c. 12 x 105lbs

3C - Life Fitness Reverse Fly
a. 12 x 70lbs
b. 12 x 70lbs
c. 12 x 70lbs

1530-1630

1A - Pitch and Catch Barbell Bench Press
a. 10 x 45lbs
b. 10 x 65lbs
c. 10 x 85lbs
d. 3 x 105lbs

1B - Seated Cable Shoulder Press (Per arm)
a. 15 x 17.5lbs
b. 15 x 22.5lbs
c. 15 x 25lbs

1C - Close Grip Bench Press
a. 15 x 45lbs
b. 15 x 65lbs
c. 15 x 85lbs

2A - Cable Incline Bench Press (Per arm)
a. 15 x 25lbs
b. 12 x 35lbs
c. 4 x 37.5lbs

2B - Upright Barbell Skull Crushers
a. 10 x 55lbs
b. 10 x 55lbs
c. 10 x 55lbs

3 - Decline Hammer Strength Chest Press
a. 4 x 180lbs + 3 assisted
b. 3 x 180lbs + 3 assisted

4A - Life Fitness Fly (Hold for 4 seconds per rep when hands are together)
a. 10 x 100lbs
b. 10 x 100lbs
c. 6 x 100lbs

4B - Cable Seated Overhead Tricep Extensions
a. 15 x 37.5lbs
b. 15 x 37.5lbs
c. 15 x 37.5lbs

4C - Standing Cable Bicep Curls
a. 15 x 42.5lbs
b. 15 x 42.5lbs
c. 15 x 42.5lbs

My back and arms and shoulders are fried and beyond done! Damn this is a great feeling.
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Old 08-09-2010, 08:51 PM   #98 (permalink)
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8/9 - Core, Stand Up & BJJ

1400-1630

1 - Treadmill Run
a. 30 minute run, 7mph, 10% incline... Kicked my ass!

2A - Bicycle Crunches
a. 50 x Bodyweight
b. 50 x Bodyweight
c. 50 x Bodyweight
d. 50 x Bodyweight

2B - Russian Twists w/ 15lb Medicine Ball (Per Side)
a. 50 x 15lbs
b. 50 x 15lbs
c. 50 x 15lbs
d. 50 x 15lbs

2C - Decline Bench Situps
a. 50 x Bodyweight
b. 50 x Bodyweight
c. 50 x Bodyweight
d. 50 x Bodyweight

2D - Cable Wood Choppers High>Low
a. 30 x 50lbs
b. 30 x 50lbs
c. 30 x 50lbs
d. 30 x 50lbs

2E - Bosu Ball + Medicine Ball Plank
a. 3 minutes
b. 3 minutes
c. 3 minutes
d. 3 minutes

2F - Cable Crunch
a. 15 x 75lbs
b. 15 x 75lbs
c. 15 x 75lbs
d. 15 x 75lbs

2G - Dumbbell Side Bends (Per Side)
a. 12 x 70lbs
b. 12 x 70lbs
c. 12 x 70lbs
d. 12 x 70lbs

2H - Good Mornings
a. 30 x 45lbs
b. 30 x 45lbs
c. 30 x 45lbs
d. 30 x 45lbs

3 - Muay Thai Heavy Bag Drills
a. Worked on Jabs, Crosses, Clinch Knees & Elbows mostly and then leg kicks...

I was pretty worn out after all of that and in about an hour I am heading to BJJ for a few hours!
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Old 08-13-2010, 05:21 PM   #99 (permalink)
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8/12 - Leg Insanity

1830-1900 - Yes its only 30 minutes...

1 - Hammer Strength V-Squat (Deep as possible)
a. 12 x 145lbs
b. 12 x 145lbs
c. 145lbs for 3 minutes straight at a [2 (Down) - 0 (Bottom) - 1 (Up) - 0(Top)] pace

After that my legs already felt like JELLO.

2 - Hammer Strength Leg Extension

Legs turned inner, middle and outer every 10

a. 30 x 107lbs
b. 30 x 107lbs

3 - Life Fitness Seated Leg Curls
a. 12 x 170lbs
b. 12 x 170lbs
c. 23 x 170lbs (To Fail)

Done... I felt massive devastation in my legs after that was done and really feeling it today. I never though ~20 minutes would do so much. I am going to be doing this twice a week and each session I am increasing the time 30 seconds for the work set of squats. So in about 6 more weeks I should be over 8 minutes of squatting straight. The weight will not change as there is no need. I thank T-Nation for this brilliant leg workout.
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Old 08-13-2010, 09:08 PM   #100 (permalink)
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8/13 - Split Upper Body Strength

1000-1100 > Back

1 - Cable Close Grip Pulldown (BRUTAL!)
a. 12 x 60lbs
b. 12 x 70lbs
c. 70lbs x 3 minutes

2 - Partial Deadlifts
a. 4 x 45lbs (Warmup)
b. 4 x 95lbs (Warmup)
c. 3 x 185lbs
d. 3 x 235lbs
e. 3 x 285lbs
d. 3 x 335lbs
e. 3 x 355lbs

3 - Seated Cable Rows
a. 12 x 170lbs
b. 12 x 170lbs
c. 19 x 170lbs

1530-1630 > Chest, Triceps, Biceps, a little bit of Shoulders

1A - Bosu Ball + Medicine Ball Pushups
a. 20 x Bodyweight
b. 20 x Bodyweight
c. 15 x Bodyweight

1B - Hammer Strength Decline Chest Press
a. 12 x 90lbs
b. 8 x 180lbs
c. 6 x 180lbs + 2 assisted

1C - High Cable Flies (Per Side)
a. 15 x 17.5lbs
b. 15 x 27.5lbs
c. 10 x 32.5lbs

2A - Incline Dumbbell Chest Press
a. 10 x 45lbs
b. 8 x 50lbs
c. 11 x 50lbs

2B - Curl Bar Skull Crushers
a. 20 x 45lbs
b. 20 x 45lbs
c. 15 x 45lbs

2C - Curl Bar Barbell Curls
a. 20 x 45lbs
b. 20 x 45lbs
c. 20 x 45lbs

3A - Life Fitness Bench Press
a. 7 x 85lbs + 2 assisted
b. 6 x 85lbs + 3 assisted

3B - Cable Tricep Pulldowns
a. 15 x 32.5lbs
b. 10 x 32.5lbs

3C - Cable Bicep Curls
a. 15 x 32.5lbs
b. 20 x 32.5lbs
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