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Everyone post a week of there training.
Here is my training for last week.
Squat, Bench Press, Bent Over Rows, and Dips
Run 3 Miles (Personal best 22:57)
Swim 1 Mile or Run 3 Miles
Run 3 Miles
Deadlifts, Cleans To Push Press, Over Head Press, Chin Ups, and Pull Ups
Run 3 Miles
Swim 1 mile
Just want to see everyone else's training. Maybe gain some more input/advice to ad to mine.
this has been my week so far monday: carry and install 60 sheets of drywall, tuesday: deliver 80 sheets of drywall carried up 4 flights of stairs, wendsday: gut house and install 80 sheets of drywall lol.
I don't train much anymore since i quit boxing, but damn my job keeps me in great shape. man all that running you are doing is giving me cramps. j/k
I dont really know the specifics, but I do compound movements and unilateral almost everyday I train, try do explosives as well. Lots of cleans, jerks, rows, snatches, and squats and presses. I run between 9-21 miles a week, 3 miles a morning if i do run.
I gotta do this backwards:
Today: Upper body
One arm military press 4 sets with 40lbs for 15 reps/supersetted with alternating one arm curls 4 x 15 w/ 30lbs. W/ a burnout set on Mil. press
One arm incline press- 3 x 10, 60 lbs /ss w/ one arm lateral raises 3 x 15, 25 lbs. w/ burnout set on incline
Machine row(one arm alternating) 4 x 10, 180 lbs./ss w/ bosu ball reverse flyes with band 4 x 15
narrow grip lat pulldown 3 x 10, 165 lbs/ss w/ 20 push-ups/ss w/ dumbell shrugs 3 x 10, 65 lbs.
low back raises- 3 x 15, w/ 25 lbs.
overhead triceps press(1- arm) 3 x 10, 40 lbs. (first time I've done this one in a long time)
Wrist curls and reverse curl series(1- arm)- no rest 3 sets of 15 reps- 20 lbs for rev wr. curls/ 30 lbs. for rev. curls
Abs- hanging knee raise 3x 25/ss w/ bosu obliques twist/one side at a time 3 x 20 per side/ss w/ 3 x 1 minute plank holds on bosu ball
incline cable flyes 4 x 20, w/ 50 lbs.
Abs series: hanging obl knee raises/ss w/ optiball obl(s) and crunches 15 per/ floor plank 1 minute hold with alternating foot off the floor for 15 secs
Swimming- 30 laps
Running 4 miles
Decline abs w/ 10 lbs- alternating obl with crunches 20 per for 3 sets
machine bike- 30 mintues
Easy cardio day- 30 min EFX/ 30 min bike/ 30 min EFX- not pushing hard on the resistance( I did abs but forgot which ones)
Sat. Lower body
Plyometrics- 4 x - 1 minute jump rope/45 sec box jumps/ 45 sec toe taps on box/ 45 sec lateral jump
Squats(smith mach)- light day for reps- 185 x 20 x 2, 205 x 15 x 2, 225 x 12 x 3
lunges- w/ 35 lbs dumbbells- up and back the floor is 1 for 3 sets
leg press- 450 x 12, 540 x 8 x 3
Calf press off lg pr mach- 120 lbs/ alternating toe positions- 3 x 25/ w/ burnout on last set
Hamstring curl- 4 x 10, l20 lbs
cable knee raises(w/ ankle attachment)- 3 x 20, 70 lbs.
seated calf raises 3 x 20, 90 lbs w/ burnout @ 45 lbs
gay butt things( it's machine where you put your leg on the pad and go backwards) 3 x 20, 145 lbs.
seated hamstring curls 3 x 20, 110 lbs.
crab walk with resistance bands 3 sets of up and back
Swim- 30 laps preceded by abs
I about 90-96% sure on the weights and reps but I don't write anything down and I use a old bodybuilding technic called "instinctive training" for my weight days- basically I have a general idea of what I want to do but don't stick to it always, depends on if the gym is crowded, I'm sore, etc.
I train for triathlons- first one in 11 weeks, so I do less weight w/os and when I do it will be massive supersetting with low weight/high rep and my run/bike/swim w/o will increase with two-a-days and then combo w/o closer to the event.
Incline Bench Press 4/8-12
Incline Close Grip Bench Press 3/8-10
Incline Dumbbell Press 4/12
Cable Flyes 3/12-15
superset w/ Decline Push Ups 3/12-20
-Pull Ups 3/15 + 1 Warmup Set
-Deadlifts 4/10 + 1 Warmup Set
-Bent Over Rows 4/12
-Lat Pulldowns 4/12
-Close Grip Lat Pulldowns 3/12
superset w/ Face Pulls
-Flat Bench Press 4/12
-Flat Dumbbell Press 4/12
-Chest Press Machine 3/15
-Cable Crossovers 3/15
-Leg Presses 4/12
-Leg Curls 3/15
-Calf Raises 4/15
Friday- Shoulders + Light Chest
-Behind the Neck Shoulder Press 4/12
-Arnold Presses 4/12
-Side Laterals 4/12
-Front Raises 3/12
-Incline Bench Press 3/15
-Cable Flyes 2/20
-Rear Delt Crossovers- 3/15
Close Grip Bench Press- 3/12
Skull Crushers- 4/12
Tricep Pushdowns- 3/12
Barbell Curls- 4/12
Alternating Dumbbell Curls 4/12
Preacher Curls 3/8-12
Chin Ups Super Set with Dips- 1/Failure
I do abs every other day
AM: Swim 60mins
PM: Bike 60mins
AM: Weights (full body)
PM: Run 60mins (hill repeats)
AM: Swim 60mins
PM: Run 60mins (track workout)
AM: Weights (full body, extra core)
PM: Bike 120mins
AM: Swim 60mins
PM: Bike 60mins
AM: Run (long, 120mins)
AM: Ride 180mins (with local road racing team.
Next week - recumbant exercise bike every day. I broke my collar bone last night!! ARRG!!
Looking good everyone. Keep em coming. Also, the people that have listed so far, do you guys train MMA?
I don't. I'm a triathlete/cyclist, but i find some mma methods cross over and vice versa....so i read in here from time to time.
Lately ive been maining this schedual pretty well.
I think i might be able to fight in a couple month if i keep this up
2mile run before work
after work 1hr Muay Thai and 1hr MMA practice usually topped off
with a 30 minute sparring session with my buddy we try to make it half striking and half ground.
2 mile run
Muay Thai 1hr MMa 1hr
Weight room (Full body)
Wrestling practice 2hrs
no run day
Muay Thau 1hr
swim about 1.5k
2 mile run
2 hour mma class
Bjj day, Study video tapes for about 2 hours, do an hour of yoga
then go to bjj drop in class for 2 hours
Recovery day, chill out, have a BBQ, go to the pool, watch a movei ect.
So i can start fresh on monday.
I try to add a variety so i get good at everything and dont get bored
Monday: Get up, take a shower, go to work, get home, drink 5-7 beers, Play call Of Duty.
Tuesday:Get up, take a shower, go to work, get home, drink 5-7 beers, Play call Of Duty.
Wednesday:Get up, take a shower, go to work, get home, drink 5-7 beers, Play call Of Duty.
Thrusday:Get up, take a shower, go to work, get home, drink 5-7 beers, Play call Of Duty.
Friday:Get up, take a shower, go to work, get home, drink 5-7 beers, Play call Of Duty.
Saturday:Get up, drink 12-15 beers, Play call Of Duty.
Sunday:Get up, drink 5-7 beers, Play call Of Duty.
This tough schedule helps me keep my girlish figure.
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