12/1/10

Rest Day

12/2/10

1000m Row
Dumbbell Press - 10x90 10x90 10x100 7x110
High to low Crossover - 10x35 10x40 10x45
Low to high Crossover - 10x35 10x40 10x45
Chest Press - 10x110 10x110 10x140 7x160
Lat Rows - 10x90 10x110 10x140 10x180
Lat Raises - 10x10 10x12.5 10x12.5 10x15
Pull-downs - 10x110 10x110 10x140 10x140
Kettlebell Swings - 25 Swings, 30 Swings, 35 Swings
All preformed with 30lb bell.

12/3/10

800m Warm-up

10 Clapping Push-up
10 Jumping Squat (BW)
10 Stiff Legged Deadlift @ 50% BW (75lbs)
x5

800m Cool down

12/3/10
....continued

Incline Bench Press - 10x105 10x105 10x115 8x125 5x135
Reverse Flys - 10x15 10x15 10x20 10x20
300 Jump Rope
Shoulder Press - 10x65 8x75 6x85
Dumbbell Curl - 10x25 10x30 10x30 10x35
Reverse Grip Barbell Curl - 10x40 10x40 10x50

All went well except for shoulder press....

12/4/10

I went to my friends mma gym today for a circuit. It was epic! Each exercise was performed under time with 30sec rest after each exercise. For round 3 it was just as much as you could get done for the bear complex and leg blasters in the 60 seconds. That was definitely better than my normal conditioning stuff.

Round 1 - 30sec each exercise
Round 2 - 90sec each exercise

Kettlebell Swings - 35lb
Deadlift to Clean to Press - Bar
Fireman Plank
Flying Burpees
Sledge Hammer Swings
Row Machine

Round 3 - 60sec each exercise

Ring Hold
Frog Leaps
Bear Complex - 5 Bent Rows, 5 Cleans, 5 Press, 5 Front Squat, 5 Back Squat, 5 Push-ups
Leg Blaster - 20 BW squats, 20 Lunges, 20 Jumping Lunges, 10 Jumping Squats

Round 4
Four man mile. We finished in 6:10. I did my 1/4 mile in 1:30.

Submission Wrestling
I won 2 and lost 3.

12/5/10 - Rest Day
12/6/10 - Rest Day

I don't like taking more than one rest day at a time. I felt as though I was betraying part of myself by not training in any way.


12/7/10

Countdown

10 Chin-ups, 10 push-ups, 10 BW squats
9 Chin-ups, 9 push-ups, 9 BW squats
etc.
.
.
2 Chin-ups, 2 push-ups, 2 BW squats
1 Chin-up, 1 push-up, 1 BW squat

Leg Blaster x1

12/8/10

Woke up this morning and I wanted to do a little bit of BW leg stuff so....

Morning

4 rounds
25 BW Squats
10 Lunges
10 Jumping Lunges
50 Calf Bounces
50 Mountain Climbers

Night

1 minute armjammer machine
3 sets of 20 Push-ups

Bench Press - 10x115 10x125 7x145 1x165 6x135
Wrist Curls - (Front 10x30, Back 10x50) x4
Preacher Curls - 10x60 10x70 10x70 8x85
Chin-ups - 3 sets of 8

12/9/10

Rest Day

12/10/10

Half mile run
Squats - 10x135 8x155 6x175 5x185
Standing Calf Raises - 20x135 20x155 20x185 20x205
Pull-ups, Raised Foot Push-ups (8 pull-ups, 15 push-ups)x3
Weighted Lunges - 10x40 10x50 10x60
Deadlift - 10x135 8x185 1x255 1x295 1x315
Leg Lifts - 3 sets of 20
Kneeling Rollouts - 2 sets of 10
Stair-master - 5 mins

12/11/10

Rest Day

12/12/10

5 rounds

8 Chin-ups
15 Bench Dips
20 Push-ups
45 second Plank
60 second rest

12/13/10

Rest day: I didn't go to the gym or do any kind of conditioning but I moved and carried a lot of boxes and furniture at work so I got a workout from that a little. Not conventional but it worked.

12/14/10

5 rounds

5 Close-grip Pull-ups
10 Push-ups
5 Chin-ups
10 Bench dips

With 60 seconds rest at the end of each round I finished in just over 10 minutes.

Fastest Round: 59 seconds
Slowest Round: 78 seconds

12/15/10

Half-mile Warm up
Leg Press - 8x275 8x315 6x365 5x405
Seated Calf Raises - 15x75 12x100 12x125 10x150

Intervals
Leg Curl - 10x110
Leg Extension - 10x100
LC - 10x120
LE - 10x120
LC - 10x140
LE - 10x140

Weighted Back Extension - 3 sets holding a 25lb plate
Weighted Decline Sit-ups - 2 sets holding a 25lb plate to my chest

12/16/10

1000m Row
Decline Bench Press - 10x125 10x135 7x155 4x165 1x185
BD Flys - 10x25 10x25 10x30 8x35
Reverse Flys - 10x15 10x15 10x20 10x25
Shrugs - 10x135 10x155 10x175
Shoulder Press - 10x55 10x70 8x85 5x95

(6 Pull-ups, 10x25 Hammer Curl) x3