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 Post Posted: Wed Jul 30, 2008 4:26 pm 

Joined: Tue May 27, 2008 6:06 pm
Posts: 540
been slacking since sun. Trying to get my house ready for sale. MMa got canceled yesterday got in a 30 min yoga and some foam roller work more recovery than high intensity. since mon I've been doing gtg pushups(10) and gtg pullups (3) roughly 4x daily just easing back . Today I did 25min on a treadmill running 2 min intervals at 8.9 mph with a 1 incline. This gave me a 150 bpm hr which is 80% of my max. Afterwords I walked over to the chinup bar and did 3 pullups chest to bar with a ton of strength. I get my x ray results tomorrow. hopefully all is well . Been doing rehab xers for my shoulder all week.


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 Post Posted: Mon Aug 04, 2008 1:06 pm 

Joined: Tue May 27, 2008 6:06 pm
Posts: 540
Thurs and fri did mma 1 hr and 15 min Thurs was 3 rounds cond 3rounds heavy bag and mits 3 more rounds cond and then about 20 min flexibility and strength work . I thought I was gonna die. fri did take down , escape and submission drills. Then rolled for 26 straight min with a 2 stripe bluebelt. ( I'm a 1 stripe white) . Wore his ass out he could'nt submit me.
Today making a come back to the upper body stuff.
Did joint mobility routine
Then warmup.
10/1,9/2,8/3...3/8,2/9,1/10
body weight squats and burpees
time 6 min 29 sec
then
superset
5x5 deadlift 3 pullups ended at 235 for dead's
then superset
1x10,1x8,1x5 flat bench press ended at 155
3xfail plyo pushups
/then 3x5 ghd
then superset
10 back extensions
10 weighted sidebends with 45lb plate
x3
then superset
5 rollouts from knees
10 v-ups

finisher hiit
5 2min sprints on treadmill 9.3 mph with 1.0 incline
tried to keep rest at 1min but was more like 2min by last 2 sprints


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 Post subject:
 Post Posted: Thu Aug 07, 2008 7:35 am 

Joined: Tue May 27, 2008 6:06 pm
Posts: 540
Tues mma, worked escapes and takedowns, rolled about 10 min.

wed, hiit, 5 2min intervals 9.4 mph/ then 20-25 min yoga/bridging
did gtg pullups, 3 and gtg cg pushups 7

today mma


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 Post subject:
 Post Posted: Fri Aug 08, 2008 1:14 pm 

Joined: Tue May 27, 2008 6:06 pm
Posts: 540
fri
w/u joint mobility
3 x 4 1arm db snatches each side 45lb
4 x 5 1arm db claean and pushpress 50lb

Backsquats 5x5 end 190

ghr 4x5

pullups 4x5

burpees descending sets for time 10 to 1 8:50

decline situps w/med ball supersetted / w russian twists to failure 3 sets

3x 45 sec plank

3x 45 sec bridging.


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 Post subject:
 Post Posted: Sun Aug 10, 2008 11:27 am 

Joined: Tue May 27, 2008 6:06 pm
Posts: 540
Weekends are active rest
Sat 2.5 mi run

sun 30 min yrg


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 Post subject:
 Post Posted: Mon Aug 11, 2008 11:43 pm 

Joined: Tue May 27, 2008 6:06 pm
Posts: 540
Chiro appt in morning . had to do a quickie on my lunch break
10x10 couplet
pushups and squats
only rest was after set 5 walked to front of shop to fill up my water bottle.


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 Post subject:
 Post Posted: Tue Aug 12, 2008 10:54 pm 

Joined: Tue May 27, 2008 6:06 pm
Posts: 540
45 min yrg did gtg pullups all day 3 reps


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 Post subject:
 Post Posted: Thu Aug 14, 2008 10:48 pm 

Joined: Tue May 27, 2008 6:06 pm
Posts: 540
wed.

5x5 deadlift end 245
1x6 dips
3x3 weighted dips 25lb
1x5 dips

altn chins and pullups 5 sets last 2 sets were 4 reps

row 5 500m sprints minimum rest


thurs

5 2min intervals on treadmill

3x15 back extensions
decline russian twists w/ 4kg med ball to failure

decline situps w/ med ball to failure

finished w/ 3x 20 getups
then about 15min of yoga.


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 Post subject:
 Post Posted: Sun Aug 17, 2008 9:04 am 

Joined: Tue May 27, 2008 6:06 pm
Posts: 540
FRi
1 arm db snatches 4x4 @45lb's
2 arm db oh press end @ 55lbs 5x5

back squat 5x5 end @195
stiff leg dl 3x5 end 155

weighted pullups 20 total reps w/25lb
done 2 reps w/ min rest in between

burpees descending 10 to 1, 7min:14 sec
Took over a min off of last weeks time of 8:50 think it was more technique than anything else. gonna add an 11 rep set next week pretty much laying low all weekend . lotta overtime at work. I'm beat.


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 Post subject:
 Post Posted: Wed Aug 20, 2008 11:42 am 

Joined: Tue May 27, 2008 6:06 pm
Posts: 540
Mon
deadlifts 5x5 ended at 265
weighted dips w/ 25lb 25 reps done in 3's and 2's
weighted chins 25 reps w/25lb's done mostly in 2 rep sets

kneeling rollouts 3x5
v-ups 3x10
supermans 3x10
bridging 3x 59 sec w/ 1min rest

tues mma rolled a straight 1 hr w/ only couple stoppages

today1hr yrg. was gonna do hiit but I'm smoked from yesterday.


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