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 Post subject: Bader "The People's Warrior" Shehab MMA & Strength workout
 Post Posted: Sat Aug 02, 2008 8:23 am 
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Joined: Sun Jul 13, 2008 6:45 am
Posts: 1750
Location: Rabat, Morocco
Hi my name is Bader A. Shehab... from Morocco...And I will be starting my log here today...so here's just a few extra info you might wanna know about!

Height: 5'10 (178 cm)
Walks around at: 186 lbs (84.5 kg)
Fights at: 166-169 lb (76-78 kg)
Weightclass: Welterweights
Amm. MMA rec: 2-0
Association: Sitan Gym Rabat


Additional routines besides, ofcourse, weights, are swimming, kickboxing/muay thai, grappeling, MMA. HIIT cadio (e.g. stairs running, running backwards, and rope skipping)

Ok...Ready to explode? Aright...lets explode :D

4 am, woke up, ussual morning road work, 40-minute run. Rest 5 minutes, and 4 sets of stairs run (10-story building.) at 5:15 am, shower and went to dream land. woke up at 9 am, ate.

at 11 am went to the gym, today was a striking (muay thai) day. Warm-up rope skipping & shadow boxing for 10 minutes. Then ussuall mitt work, focus pads: 5, 5 minute rounds. Then sparring (I ussually dont do sparring today but wanted to do it anyways i had extra energy): 3, 5 minute rounds. Heavy bag: 5, 5 minute rounds (with the watchfull eye of my uncle, correcting my every combo.)

at 7 pm, some more striking. Speed bag drills, and some conditioning. finished with high energy rope skipping: 5 minutes.

_________________
Name: Bader "The People's Warrior" Shehab
Height / Weight: 5'10 / 169lbs
Association: Sitan Gym Rabat
Style: Dutch Kickboxing / Savaté / San Shou / Viet Vo Dao
Training Log | Facebook


Last edited by Savaté_MMA58 on Sat Jul 07, 2012 9:38 am, edited 8 times in total.

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 Post subject: Tactical JAVOREK
 Post Posted: Sun Aug 03, 2008 2:39 pm 
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Joined: Sun Jul 13, 2008 6:45 am
Posts: 1750
Location: Rabat, Morocco
woke up at 5:30 am. had my 52-lb dumbbell ready for the following circuit. Early morning strength workout, focused on explosive strength.

db Upright Rows x 5 each side
db Snatches (hip) x 5 each side
db Swings x 5 each side
db Bent over rows x 5 each side
db Goodmornings x 5 each side


around 4:30 pm went for some grappeling, about 1 hour 30 minutes. Then did some neck movements: neck bridges, partner holding towell, and stretching. Did some legs too:

Air Squats 1 set to fatigue
Weighted pistols 3x5
Smith machine squats 3x5

That was it for second day logbook, keep up with me for some more ;) Ohh, tomorow 300 Workout :D

_________________
Name: Bader "The People's Warrior" Shehab
Height / Weight: 5'10 / 169lbs
Association: Sitan Gym Rabat
Style: Dutch Kickboxing / Savaté / San Shou / Viet Vo Dao
Training Log | Facebook


Last edited by Savaté_MMA58 on Sat Aug 16, 2008 8:59 am, edited 1 time in total.

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 Post subject:
 Post Posted: Tue Aug 05, 2008 1:16 am 
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Joined: Sun Jul 13, 2008 6:45 am
Posts: 1750
Location: Rabat, Morocco
Yesterday's

Third day: woke up at 5:10 am, jogged for 30 minutes only because of sore legs. Then did 4 sets of 40 meter sprints. felt good after that road-work.

woke up again at 11 am and decided to hit the gym at 1 pm. Today was dedicated to conditioning and planned to do a 300 rep workout. In a 300 rep workout, you'd perform 10 exerscises with minimum rest in between (10-20 secs) and succesfully finish 30 reps for each exercise, I do five pulling exercises, and five pushing exercise:

Bent-over db lateral Rows x 15 per side
Bent-over db Rows x 15 per side
Weighted pull-ups x 2 x 15
Bar-bell upright Rows x 30
db Snatches (hip) x 15 per side
Spiderman Pushups x 30 reps
Bare crawls x 15 feet round trip
Med ball slams x 30 reps
Burpees x 30 reps
Jumping Jacks x 30 reps

finis

That was it for the day, I was sore for the rest of the night, my entire body hurting...was a great workout overall...Feedback is welcomed and appreciated thanks all, ;)

_________________
Name: Bader "The People's Warrior" Shehab
Height / Weight: 5'10 / 169lbs
Association: Sitan Gym Rabat
Style: Dutch Kickboxing / Savaté / San Shou / Viet Vo Dao
Training Log | Facebook


Last edited by Savaté_MMA58 on Wed Aug 06, 2008 2:17 pm, edited 2 times in total.

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 Post subject:
 Post Posted: Wed Aug 06, 2008 2:13 am 
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Joined: Sun Jul 13, 2008 6:45 am
Posts: 1750
Location: Rabat, Morocco
got up at 4 am after having a nightmare. Stretched and Prepared a 40-lb dumb bell and a 30 pound weight belt for a 300 workout, more like a 600 workout because the circuit is repeated 2 times. 10 exercises, each succesfully repeated at 30 reps, rest 10-15 secs between:

Bent-over Rows: 15 per side
Lateral Rows: 15 per side
Upright Rows: 15 per side
Reverse Bicep Curls: 15 per side
db Swings: 30 reps
Weighted pistols: 15 per side
Spiderman Push-ups: 30 reps
Belt-Orbits*: 15 per lap
Bare Crawls: 30 feet across
Burpees (without jump): 30 reps

x 2 Reps: 600

* Hold the end of the heavy belt at a sledge hammer starting position, and revolve it around your neck in a controlled manner. Form: Don't swing your hips, or the belt. Chin up, keep back straight.

finished at 4:40 am, had a quick meal, and went back to dream land again.

woke up at 11 am really sore, went for a light recovery swim.

And at 5 pm went to my uncle's place (roof top) to train some MMA. Today the local gym is doing aerobics for bitches so I dont train there on Wednesdays...Started with rope skip warm up, followed 3, 6 minute rounds of shadow boxing/kicking. pad work, focus mitts: 5, 5 minute rounds. Heavy bag: 5, 5 minute rounds. Ground n' Pound dummy: 3, 5 minute rounds. Cool down, stretch. Grappeling skills, submission wrestling. 6, 6 minute rounds. After that did some conditioning: cable sprints, cable sprawls, and some med ball drills. did some Abs. Overall workout lasted 3 hours or so.

finis.

Was a great workout day :) pretty hard, but was aright felt pretty good, although having some pain in my left ankle, should be okay for tomorow :D

_________________
Name: Bader "The People's Warrior" Shehab
Height / Weight: 5'10 / 169lbs
Association: Sitan Gym Rabat
Style: Dutch Kickboxing / Savaté / San Shou / Viet Vo Dao
Training Log | Facebook


Last edited by Savaté_MMA58 on Sun Aug 10, 2008 2:07 am, edited 1 time in total.

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 Post subject: intense
 Post Posted: Thu Aug 07, 2008 2:26 am 

Joined: Thu Jun 26, 2008 3:57 pm
Posts: 73
hey thx for reply definenately be checking your log for ideas.
your obviously still fighting i'm just ticking over at the moment and helping train the young kids.

your log suggests your super fit at the moment would like to get myself back in that league to, although not fighting anymore kind of holds you back a bit especially the early morning runs.
anyway back on it today will post thursday log later nice one mate. :D


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 Post subject: Re: intense
 Post Posted: Fri Aug 08, 2008 4:31 pm 
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Joined: Sun Jul 13, 2008 6:45 am
Posts: 1750
Location: Rabat, Morocco
jack wrote:
hey thx for reply definenately be checking your log for ideas.
your obviously still fighting i'm just ticking over at the moment and helping train the young kids.

your log suggests your super fit at the moment would like to get myself back in that league to, although not fighting anymore kind of holds you back a bit especially the early morning runs.
anyway back on it today will post thursday log later nice one mate. :D


thanks to ya m8 ;)

Anyways I haven't posted in a couple of days I have been very busy...so here it is yesterday which was Thursday I did something very light for the evening but went on a high energy swimming at around 5 am. It consisted of the following. (btw it is done at the ocean not in a swimming pool):

- 3 sets of Free stroke (round trip) keep stroking away from shore untill reach furthest point, rest 10-20 seconds. Return. Rest 1 minute - 2 minutes. Repeat.

- 3 sets of Back stroke (round trip). Rest 10-20 seconds between return journeys. Rest 1 - 2 minutes between sets.

-2 sets of butterfly, reach to furthest point, no return journey. 2 sets of breast stroke, reach to furthest point, no round trip. Finish it with stretching and an efficient cool down. Finis

Overall the workout lasted from 5:06 am - 6:32 am.


And at around 4:30 pm did some abs, thats about it. I did Javoreks abs circuit. Finis.

Day was great and was fine.

And today, Friday, was a rest day :) Untill tomorow I start again :D

_________________
Name: Bader "The People's Warrior" Shehab
Height / Weight: 5'10 / 169lbs
Association: Sitan Gym Rabat
Style: Dutch Kickboxing / Savaté / San Shou / Viet Vo Dao
Training Log | Facebook


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 Post subject:
 Post Posted: Fri Aug 08, 2008 9:21 pm 
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Joined: Thu Dec 06, 2007 7:04 pm
Posts: 2549
Location: Victoria, BC
meow

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M/24/6'/190+/-#
"What you get by achieving your goals is not as important as what you become by achieving your goals."


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 Post subject:
 Post Posted: Sat Aug 09, 2008 11:48 am 
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Joined: Sun Jul 13, 2008 6:45 am
Posts: 1750
Location: Rabat, Morocco
ross_idolizer wrote:
meow


lol!

Anyways today was also a rest today since I sustained some injuries (not too serious) from grappeling so I could not get into action today. Aright...so read me later now ;) see ya :D

_________________
Name: Bader "The People's Warrior" Shehab
Height / Weight: 5'10 / 169lbs
Association: Sitan Gym Rabat
Style: Dutch Kickboxing / Savaté / San Shou / Viet Vo Dao
Training Log | Facebook


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 Post subject:
 Post Posted: Sat Aug 09, 2008 12:48 pm 
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Joined: Thu Mar 20, 2008 4:56 pm
Posts: 202
Location: London
Hey man just want to say, nice training log, you seem to be a very dedicated fighter :D

Keep on trainin' hard!


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 Post subject:
 Post Posted: Sun Aug 10, 2008 3:29 am 

Joined: Thu Jun 26, 2008 3:57 pm
Posts: 73
swimming is not something i do alot of though may start including a bit some time. not in the ocean though the nearest to me is the north sea and i don't put my feet in that let alone any other part of my body :lol:

keep it up anyway catch you later jack.


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