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Author Topic: SpeedDemons Log: Hard Work Pays Off  (Read 5754 times)
SpeedDemon
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Hard work pays off


« on: May 24, 2008, 03:32:05 PM »

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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SpeedDemon
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Hard work pays off


« Reply #1 on: May 24, 2008, 05:24:36 PM »

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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SpeedDemon
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Hard work pays off


« Reply #2 on: May 25, 2008, 05:07:36 PM »


10 min jumprope

towel pull ups 5x5

DB rows 3x7 @ 50

DB Hammer curls 3x7 @ 35

Horizontal Row 3x7 @ 160
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SpeedDemon
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Hard work pays off


« Reply #3 on: May 26, 2008, 07:57:34 PM »


5 min jumprope

DB Military Press 1x8 @ 30
                       4x10 @ 35

Lateral Raises 5x12 @ 15

DB Shrugs 3x15 @ 60
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tonymctones
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« Reply #4 on: May 26, 2008, 08:15:38 PM »

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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SpeedDemon
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Hard work pays off


« Reply #5 on: May 26, 2008, 09:39:31 PM »

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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tonymctones
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« Reply #6 on: May 26, 2008, 09:54:46 PM »

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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MisterMagoo
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And now, what joy will I have left to live for?


« Reply #7 on: May 27, 2008, 09:03:03 AM »

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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SpeedDemon
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Hard work pays off


« Reply #8 on: May 27, 2008, 07:31:25 PM »

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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SpeedDemon
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Hard work pays off


« Reply #9 on: May 27, 2008, 07:38:34 PM »

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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BFP
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« Reply #10 on: May 27, 2008, 08:04:42 PM »

What are you training for?  I see some MMA stuff mentioned, are you a fighter?

Jason
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SpeedDemon
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Hard work pays off


« Reply #11 on: May 28, 2008, 01:58:18 PM »

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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SpeedDemon
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Hard work pays off


« Reply #12 on: May 28, 2008, 02:01:20 PM »

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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SpeedDemon
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Hard work pays off


« Reply #13 on: May 29, 2008, 02:18:54 PM »


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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SpeedDemon
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Hard work pays off


« Reply #14 on: June 01, 2008, 04:20:59 PM »


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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SpeedDemon
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Hard work pays off


« Reply #15 on: June 02, 2008, 08:40:20 PM »

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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MisterMagoo
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« Reply #16 on: June 02, 2008, 10:00:48 PM »

your workouts seem INCREDIBLY brief. have you been on this protocol very long?
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SpeedDemon
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Hard work pays off


« Reply #17 on: June 03, 2008, 11:18:23 AM »

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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MisterMagoo
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And now, what joy will I have left to live for?


« Reply #18 on: June 03, 2008, 12:26:37 PM »

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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SpeedDemon
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Hard work pays off


« Reply #19 on: June 05, 2008, 11:06:17 AM »

yesterday

Bench 1x5 @ 135
         1x5 @ 175
         2x5 @ 185
         1x20@ 135

dips 5x10

cable crossovers 3x8 @ ??

foam push ups 3x20
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MisterMagoo
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And now, what joy will I have left to live for?


« Reply #20 on: June 05, 2008, 11:38:42 AM »

foam pushup? Explain please.
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SpeedDemon
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Hard work pays off


« Reply #21 on: June 05, 2008, 03:05:06 PM »

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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SpeedDemon
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Hard work pays off


« Reply #22 on: June 05, 2008, 03:12:59 PM »

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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SpeedDemon
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Hard work pays off


« Reply #23 on: June 06, 2008, 05:19:21 PM »

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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SpeedDemon
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Hard work pays off


« Reply #24 on: June 08, 2008, 06:21:11 PM »

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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