01/20/2006
 

Friday's Workout

WORKOUT:

A2G Squats: 5x5 [1x5] @ 285, 295, 305, 315, 325lbs :D
Incline Bench: 5x5 @ 215lbs
JS Rows: 5x5 @ 190lbs
Dips: 2x8 @ Body Weight + 110lbs :cool:


A2G Squats: The weight is going up. The last set was shaky but I got it up.

Incline Bench: really tried working the flex on this one. Don't know how I'll do on increasing the weight. We'll see.

JS Rows: I'm getting real strong on rows I love it.

Dips: I thought I would be able to hit 2x10 on this but I just couldn't get pass 8 (actually it was 7.5 reps with one real slow negative since I couldn't get the 8th rep. I think of it as punishment)


SUPPLEMENTS
Nothing to report.

DIET
Went out for sushi at this place I frequent. It was a great post workout meal :D
Tonight I'm going out and partying it up. First I'm going to a real nice Mexican restaurant and I will be eating a lot. I love Mexican food, plus from the MMA training I've been burning sooo many calories that I think I need to up my carbs anyway.

OVERVIEW
I'm very happy with everything BUT bench. :mad: I just have to keep plugging away, it just gets frustrating sometimes. But I look at my squat numbers and seeing that my deadlift numbers, without using wrist straps, increase, makes me feel better.

same here bro... same here... 275 lbs deadlifts @ 5 reps, 220 lbs squats @ 3 reps and a puny 195 lbs bench press @ 2 reps...

but, i'm sure you'll improve... all the best...

01/23/2006
 

Monday's Workout

WORKOUT:

A2G Squats: 5x5 @ 305lbs.
Flat Bench: 5x5 @ 255lbs.
JS Rows: 5x5 [1x5] @ 165, 175, 185, 195, 205lbs
Ez Curl Bar Skullcrushers: 3x8 @ 95
180 Dumbbell Rotate: 2x10, 1x8(failure) @ 12lbs


A2G Squats: I was soo pumped at the gym, it was awesome. I think because I had a real good day at work and finish everything.

Flat Bench: I just got the last rep of the last set on this, I needed a spotter. I think I hit my wall. Now it's time to break it down. :cool:

JS Rows: Today I thought I would give Dumbbell Snatches a try and it was cool. I really liked it. I think I might start doing these more regularly. Did 2 sets of 8 @ 45, 65. As for the Rows I don't think I've ever gone this heavy so I think this is a new record for me. :D

Ez Curl Bar Skullcrushers: Nothing special.

180 Dumbbell Rotate: Tried going with more reps and went to failure on the last set.

SUPPLEMENTS
Nothing to report.

DIET
going very well.

OVERVIEW
I can't wait to deload. I don't think my hip flexors can handle any more.

01/25/2006
 

Wednesday's Workout

WORKOUT:

Front A2G Squats: 5x5 @ 225bs
Standing Military Press: 5x5 @ 150lbs
Weighted Pull Ups: 5x5 @ Body Weight + 10lbs
Deadlifts: 5x5 @ 300lbs
Incline Curls: 2x8 @ 45lbs


Front A2G Squats: MY LEGS ARE KILLING ME. I had to take off 25% from my squat on Monday instead of 20%. I just couldn't do it because of MMA practice. I got beat up bad the other night and was just real sore.

Standing Military Press: I did Dumbbell Snatches as a warm up and It was awesome. The motion, I felt, was one of the best Ideas for a warm-up because it works back, trap and shoulder. which works well since I have to do the Press and Deadlifts. Warmed up 2x8 @ 55, 65lbs. I think the weight was a little heavy so next time I'm going down 5lbs. For the Press I Cleaned it once and then repped out 5. felt great.

Weighted Pull Ups: Felt good on this, but my forearms were screaming at me. Probably from the snatches and cleans.

Deadlifts: Didn't get a chance to get chalk but that is going to change this Friday. My legs and forearms did not like me on this. I was in immense pain. It felt like my legs and forearms were on fire and I couldn't lift anything but I did. I don't know how to articulate it. It was just weird. The last set I had to use wrist straps. :o

Incline Curls: By now I just wanted to die. Did all the curls but took 2 mins rest in-between

SUPPLEMENTS
Nothing to report.

DIET
Nothing to report.

OVERVIEW
I hurt everywhere. I can't wait to deload. One more day. :D

MMA last night
 

Ok last night was brutal as hell. 1 hour of Thai boxing and 2 hours of grappling. I was good up until grappling. I now figured out what that weird feeling in my forearms is. It's from punching bags and pads for 1 hr. strait. We were doing drills in grappling on how to pick people up and do slams, and after doing deadlifts the other day and the fact that my grip was gone, I was hurting. The guy I was using was about 190lbs and he was doing circles around me I just couldn't get my hands on him and when I did my grip would give out.

I did however get a guillotine choke on him and it was deep, but I just couldn't hold it. Any other day he would have been tapping, but not today. All the other guys I went up against were ok. mostly my game plan was stall for a couple of seconds and then explode and see if I can get a move.

I learn a lot last night, mostly about how to conserve energy and wait for the right moment and try to not expel so much energy for a prolong period of time so I can stay in the fight longer.

On the up side I kept getting complements on how strong I was and how I was able to throw people off of me and get position on them. so that felt good.:D

As for tonight's workout, I don't think I'm going to do it tonight. I have bruises all over my arms and since this is my last workout before I start deloading I want to be strong for it and hit good numbers. So I'm going to do my workout on Saturday morning.

See ya guys then.

all the best dude...

i like your description of mma... since i'm judo green belt, i find it enjoyable... :)

take care...

Sounds like fun, Dave. I know you forearms are just tired now, but maybe at some point you can do some special grip work just for that purpose?

Well from my wrist injuries it's been a long process but I'm still working on it. I trying to do it now by not using wrist wraps for deadlifts and do specific forearm movements and it's seems to be working. I just have to get use to the wrist impact that happens when throwing a punch at bags again.. Last night was just very taxing and it was definitely needed. It's good to have someone there to push you past your limit. I think by the time I start my upper/lower training it will be better. hopefully :o

hi dave...

i don wanna sound like a critique, but it would be nice if you posted descriptions of your MMA days as well.... it sounds more fun than weightlifting...! :D

oh... all the best with the progress... :D

take care..

you know, that's a real good Idea. I will describe this Tuesday.

thanks for the input.