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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: SpeedDemon on May 24, 2008, 03:32:05 PM
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I have been half assing it for too long now and telling myself it was ok.
no one warned me how hard it is to stay motivated about your own workouts once you start working at a gym.
I'm starting a log on here cause I need some accountability, some criticism and the occasional smack on the back of the head.
Off to the gym
here comes day one
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5 min jumprope
box jumps 2x5 @ 43"
1x5 @ 45"
Balance ball squats 3x15
Squats 5 @ 175
5 @ 185
5 @ 205
BOSU Lunges 3x7 each leg
DB DSLDL 7 @ 140
7 @ 160
7 @ 180
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10 min jumprope
towel pull ups 5x5
DB rows 3x7 @ 50
DB Hammer curls 3x7 @ 35
Horizontal Row 3x7 @ 160
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5 min jumprope
DB Military Press 1x8 @ 30
4x10 @ 35
Lateral Raises 5x12 @ 15
DB Shrugs 3x15 @ 60
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when i was a trainer I always used the logic, hey im here already so i might as well do my workout. keep it up consistancy is key!!!
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yeah that is what I try to do but the "I'm already here so I might as well work out" attitude doesn't really lend itself to intensity
you are totally right though, consistency is key. any workout is better than no workout, except on rest days of course
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yeah that is what I try to do but the "I'm already here so I might as well work out" attitude doesn't really lend itself to intensity
you are totally right though, consistency is key. any workout is better than no workout, except on rest days of course
very true about the intensity, i usually dont have a problem with it after i get going except on those days when i didnt get enough sleep.
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for the record, that's pretty good on the box jumps. i used to do those a lot, until i raked my shin missing the box and quite literally started tearing up in the eyes.
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I know what you mean magoo. I try to stick to the most difficult hight I know I can hit and I only move up when I'm really confident.
Haha, well I guess that is true with any lift but I'm more likely to go for broke on a squat or a bench where a rack or a spotter can help you out
I'm really focusing on power production for my wrestling right now, thats why I mix in ball squats and bosu lunges too. I need that stability to put the power from my legs to use in a live situation.
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1 minute each, no rest
Table Tops
Crunches
Leg Lifts
Table Tops
Crunches w/ legs straight out
Flutter Kicks
Table Tops
5 minutes jump rope
2x3 minutes shadow boxing
3x2:30 rounds MMA
2:30 starting with a single leg
The training focus wasn't one me today we were rotating in every half round on my training partner who has a fight on the first. Still, I felt really good today even though my grip is still a little sore from sunday.
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What are you training for? I see some MMA stuff mentioned, are you a fighter?
Jason
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Yeah, I just got done with school so I can go back to two a days and start getting ready for my next fight mid summer
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I had a client so I missed jiu-jitsu today
jumped in with a couple of guys after the class and rolled for about 20 minutes
lifting tonight
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Squats 1x7 @ 185
4x5 @ 205
DB Snatch 2x5 @ 60
2x5 @ 65
Single leg Dead Lift 6x15 (3 sets each leg)
my right foot was bugging me so I avoided any jumps or impacts today.
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jerks 1x5 @ 115
1X5 @ 135
1X5 @ 115
bench 1x8 @ 135
4x5 @ 185
rev. flys 3x8 @ 80
flys 3x8 @ 180
push ups 3 sets to failure
my wrist was hurting so I cut the weight and the sets on the jerks and bench. I used those perfect push up handles and they made my wrists feel waaaay better.
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Towel pull ups 7x5
Bar curls 3x7 @ 75
super setted w/
DB curls 3x10 @ 20's
Ran out of time and couldnt do rows. probably fine since I'm doing cleans tomorrow anyways
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your workouts seem INCREDIBLY brief. have you been on this protocol very long?
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I keep it pretty short. 4 or 5 exercises and about 25 to 30 total reps of each so like 5x5 or 3x10
all the lifts i do are in addition to wrestling, jiu jitsu and kickboxing. If I do too much I can slip into over training really quickly
I also have trouble keeping up my intensity for much longer than that. I am starting to build some momentum and it is getting easier now
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I keep it pretty short. 4 or 5 exercises and about 25 to 30 total reps of each so like 5x5 or 3x10
all the lifts i do are in addition to wrestling, jiu jitsu and kickboxing. If I do too much I can slip into over training really quickly
I also have trouble keeping up my intensity for much longer than that. I am starting to build some momentum and it is getting easier now
ahhhh. well that makes more sense. if you're doing that kinda shit, then trying to pull off big-time weight sessions would just be suicidal. how long you been doing the MMA stuff?
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yesterday
Bench 1x5 @ 135
1x5 @ 175
2x5 @ 185
1x20@ 135
dips 5x10
cable crossovers 3x8 @ ??
foam push ups 3x20
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foam pushup? Explain please.
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We have got these balls that are made out of basically the same stuff as a foam roller. larger than a soft ball but smaller than a volley ball. I grip one with each hand and do push ups. they are unstable and the foam absorbs some of your force so it make the push ups harder. It feels better on my wrist than regular push ups too.
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todays work out was kind lame. My boss made me work out with him and do his work out... he cant work out alone, he need motivators
30 sec. each of "perfect" push ups, rest, pull ups, rest, kettle bell swings, rest
we did that five times through then
1 min each of Sledge hammering a tire, rest, kettle bell press, rest, hang cleans, rest
five times through
"perfect" push ups are those spinning handles you seen on infomercials at two in the morning
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i thought that work out was bull shit but my traps are killing me today.
Oh and to answer some of the earlier questions. I've been wrestling for about 9 or 10 years, kickboxing for a little over 4 years and doing jiu jitsu on and off for the last three.
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9 x 2min. rounds boxing w/ 30 seconds rest and a fresh partner rotating in every round
Legs press 3x15 w/ 8 plates
super setted with 5 jump tucks
Leg extensions 3x8 @ 150
super setted w/
Leg curls 3x8 @ 120
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Smack down bench 3x5 @ 155 w/3sec stalemate
med ball press 3x10 @ 12
DB Incline 1x12 @ 60
1x10 @ 65
1x8 @ 75
Cable crosses 3X20 @ ??
Triceps extensions 4x20 @ ??
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TUESDAY
hang cleans 5x5 @ 135
towel grip pull ups 5x5
bent over row 3x10 @ 115
into shrugs 3x15 @ 115
Curls 5 sets: bar, DB hammer, cable, DB, cable w/ rope
Hang cleans were real light. I always clean from the floor and get under the weight, hang cleans felt like cheating. Normally I would just do cleans but my training partner insisted we do hang cleans insted. I feel way more trap involvement but I don't get that complete fatigue I get from full cleans.
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TUESDAY
hang cleans 5x5 @ 135
towel grip pull ups 5x5
bent over row 3x10 @ 115
into shrugs 3x15 @ 115
Curls 5 sets: bar, DB hammer, cable, DB, cable w/ rope
Hang cleans were real light. I always clean from the floor and get under the weight, hang cleans felt like cheating. Normally I would just do cleans but my training partner insisted we do hang cleans insted. I feel way more trap involvement but I don't get that complete fatigue I get from full cleans.
Good layout.
Alternating Power cleans and hang cleans has its benefits. i promise you as your hang clean poundages go up, your power clean will go up more. Be explosive!
Good luck!
8)
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THURSDAY
BW Squats 2x20
Front Squats 1x10 @ 45
1x5 @ 145
4x5 @ 195
super setted w/ 5 jump tucks per set
DB Snatches 2x5 @ 60
2x5 @ 70
Had to stop here cause my training partner was late and my next client showed up before we finished training
10 standing long jumps
2 round shadow boxing
1 minute tick tocks
8 rounds focus mits
3x1 minute table tops
I might go to the gym in a little and bang out the DB Deads that I had to skip this morning... we'll see
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FRIDAY
Push ups 25
Bench 1x5 @ 135
4x5 @185
Med Ball press 3x10 @ 25lbs
Incline bench 3x10 @ 60,65,70
Cable Cross 2x20 @ 125
1x17 @ 125
skull crushers 3x10 @ 75
close grip bench rep out after every set
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Good layout.
Alternating Power cleans and hang cleans has its benefits. i promise you as your hang clean poundages go up, your power clean will go up more. Be explosive!
Good luck!
8)
so long as your coordination is good, definitely. frankly i find hang cleans easier, but then i've always sucked at technique. :P
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Monday
Hang Cleans
1x10 @ 95
5x5 @ 155
Towel grip pull ups
5x5
Bent over row/ into shrugs
3x10/15 @ 95
BB Curl
1x10 @ 65
1x8 @ 65
DB Hammers
1x10 @ 30
1x7 @ 30
Cable with rope handle
2x10 @ 80
I did my curls as two sets of three exercises straight from one to the next, resting after cable
This guy that is a strength and conditioning coach was watching me hang clean today and was really hammering me about my technique. I couldn't get his way down. I feel cheated out of my cleans again today.
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Wednesday
Squat
1x20 @ bw
1x10 @ bw
1x10 @ 135
5x5 @ 185
DB SLDL
1x7 @ 70's
2x7 @ 80's
Leg Extentions
2x10 @ 150
1x14 @ 150
7 jump tucks between every set of leg extensions
except for the first set and the last two reps of the last set the 185 flew like there was nothing on my back. it felt good
My hamstrings were really tight still from hang cleans and i didn't quite get full range of motion out of my deads
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Thursday
High/Low Cable Chops
3x15
alternated w/
Feet together ball Crunches
3x25 w/ 25 plate extended
Low/High Cable Chops
3x15
alternated w/
Push up position alternately raising opposite hand and foot (anybody know the name for those??)
3x20
Med. Ball Slams
3x20 @ 12lbs
alternated w/
12lbs sledge hammering a tractor tire
3x 1:00
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Friday
Bench
1x20 @ 45
1x10 @ 45
1x10 @ 135
5x5 @ 185
Med. Ball Press
5x10 @ 25
DB Incline
1x8 @ 60
2x8 @ 70
Cable flys
1x12 @ 125
1x8 @ 155
1x10 @ 125
Skull crushers/close grip bench
3x10 @ 65
left anterior delt was bugging me. really had to focus on using the chest and not getting help from that shoulder
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Sunday
10 min. jump rope
Hang Cleans
1x5 @ 105
5x5 @ 155
Towel grip pull ups
5x7
Bent over row/ to shrug
3x10/15 @ 105
BB curls
3x10 @ 65
drop set
3x10 @ 45
one hand rope curls
2x8 @ 40
The hang cleans finally clicked today. I really focused for my last set and exploded through every rep, it was easier than my first set. 155 is still shy of my body weight but it is the weight i fight at so i'm still pretty stoked on that.
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damn man way to do work! Solid routine and impressive workouts for sure! What are your goals in all this anyway?
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My goals??
I'm trying to get stronger and more explosive. I was dealt a good genetic hand and I have endurance in spades without really having to do and endurance training other than what I get from just grappling and kick boxing. The problem I have is I'm 6 foot fighting at 155lbs and all the guys I fight are so much more muscled and compact. My height does have a lot of advantages but a guy that weighs the same as me but is six inches shorter is usually going to be a lot stronger and have better leverage.
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I guess power is really the focus of what I'm going for.
In my sport you have to work really hard to get opportunities and advantages. when I get the chance I want to be able to fully exploit them.
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TUESDAY
10 minutes jump rope
BW Squats
1x20
2x10
1x5
Front Squats
1x5 @ 105
5x5 @ 165
in between working sets I did 5 jump tucks for height
DB Snatches
1x10 @ 60
2x10 @ 70
5 with one hand then 5 with the other
Skips for height
side shuffle bounds
bounds for height
bounds for distance
Heel to toe walk (walking calf raises)
Farmers walk 48kg
felt horrible before my workout. I spent all weekend up in the mountains at 6500 feet. Hiking and scrambling boulders and what not with a 35lbs pack in that thin air really took it out of me. My legs felt so heavy this morning I was dreading training. to my surprise once I started working out I felt great. the squats went up fast and my back position stayed perfect. I felt like if I wanted to I could have thrown that 70db through the ceiling during my snatches too. I think my body is finally starting to get up to speed.
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Havent been on line in a while, I've got some catching up to do
Thursday
TRX Suspension trainer seminar
These guys came into the gym and worked us out on this suspension trainer they developed. Its basically just straps hanging from the squat rack that have adjustable length hand and foot holds. some of the stuff seemed really good peripheral exercises and good for stabilization but a lot of it was just for show.
Friday: Rest
Saturday: Sand sprints, hill repeats, Med ball up-downs
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Sunday: kickboxing and grappling only. no lifting
Monday:
Hang cleans
1x10 @ 75
1x5 @ 105
4x5 @ 155
1x4 @ 75 ( i barely missed five twice, it was my grip that was holding me back)
Towel grip pull ups
3x7
1x5 ( fingers cramped up and i couldn't finish the set)
1x7
Bent over row/into shrugs
3x10/15 @ 105 (my grip was just barley lasting through the shrugs)
BB curl
2x10
1x8 dropped 20lbs then got 8 more
one hand cable curls
3x10 each arm (had some help with a couple)
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Tuesday:
morning
kick boxing
high/low chops
3x15 @ 95 each side
super setted with
Push up position opposite hand and foot raises
3x20
horizontal chops
3x15 @ 80 each side
super setted with
stability ball crunches
3x25 @ 25 plate
table tops
3 x 2:00
night
Light chest workout just to see how my shoulder handled it. Now I think its more deltoid than pec that is hurt.
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Wednesday
20 minutes jump rope
3 rounds shadow boxing w/ level changes and some jump squats
Front squats
1x10 @ no weight
1x5 @ bar
5x5 @ 169 (combination of standard and metric plates)
5 jump tucks for height after each of the working sets
DB Snatch
1x10 @ 60
2x10 @ 70
Single leg SDL
3x15 each leg