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Saturday's Workout
Which is no different from normal Fridays I just needed another days rest.

WORKOUT:

A2G Squats: 5x5 [1x5] @ 295, 305, 315, 325, 335lbs
Incline Bench: 5x5 @ 225lbs
JS Rows: 5x5 @ 200lbs
Dips: 2x8 @ Body Weight + 100lbs :cool:


A2G Squats: The weight is going up. I feel great on this. The last 2 reps on the last set I had to stop and take a two breath break so I could finish strong and without a spotter. :cool:

Incline Bench: Well the weight did go up and I felt good.

JS Rows: getting better at this one and my weight still goes up. can't wait till my Intensity phase of 3x3's

Dips: My forearms started to feel weird again. So I didn't try to go for more weight or reps.


SUPPLEMENTS
Nothing to report.

DIET
Fell off the wagon on Saturday and half of Sunday. had to go out of town in the middle of the day and it was becoming increasingly hard to get my hands on food at my gf's relatives house.

OVERVIEW
I'm going to look into why my forearms are acting up like they do. Deload here I come.

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ya... i'm kinda wondering what's happening too... hope its not serious...

anyways... great going and all the best deloading..

Well, there is a thing that's like shin splints in your arms. Has something to do with the lining around the bone getting inflamed. This has been the case sometimes with people who have forearm pain during or after workouts. Nothing serious and ibuprofen, etc helps (and time) Just a thought.

The reason I mention it is it seems to me like punching the heavy bag could be exactly the kind of thing that could bring this on.

I talked to some other people and they say the same thing and I started to think about the punching bag workouts that we do and it all adds up. I guess I'm just going to have to work through it. thanks for the look out.

Monday's Deload Workout

WORKOUT:

A2G Squats: 3x3 @ 305lbs.
Flat Bench: 3x3 @ 255lbs.
JS Rows: 3x3 [1x3] @ 185, 195, 205lbs
Ez Curl Bar Skullcrushers: 1x10 @ 90
DB Hammer Curls: 1x10 @ 40lbs


A2G Squats: Felt sooooo good and light.

Flat Bench: Another one that was easier

JS Rows: Did a warm up set of Dumbbell Snatches 2x8 @ 45, 55lbs. Just working form. the Rows were very easy and I realy wanted to put more weight on but I know that the weight will be there next week and I must stay the course.

Ez Curl Bar Skullcrushers: Nothing special.

DB Hammer Curls: Since I'm only doing 1 set for Tri's I figured I put in some Bi's and do that for the next two workouts for deloading.

SUPPLEMENTS
Nothing to report.

DIET
going very well.

OVERVIEW
I really needed this. I can't wait to start the 3x3 section of the program. Then I'm off to Upper/Lower split with OVT parts in it. I'm working on how this is going to look and will be posting something up soon for some feed back.

Well, then it may be a good idea to go ahead and start taking some ibuprofen for a little while.

MMA Workout

So today I was stuck at work for longer than I wanted and was real tired. I almost didn't go, but I said Fuck it I need to stick it out. And boy did I pay for it.

this is the link to my schools schedule:
http://www.novamma.com/schedule.htm

Normally I go Tuesdays, Thursdays and one of the weekends for the whole day so that’s at max 3 hours or so of MMA a day. For today I was only able to make the Brazilian Jiu jitsu class and it was brutal. It was only me, two of the regular guys and the main teacher/ coach. So we went over basics for most of the class. It was just what I needed too.:cool:

The basics we went over was getting out of the side mount, which is on guy is on his back and the other guy is chest to chest, perpendicular to the guy on his back. we did that for about 30 mins with varying techniques.

After that we did 15 mins of "scenario grappling" which was trying to get out of the person's guard. we rotated amongst the four of us.

then 15 mins of all out grappling. 1 five minute round with your partner, submit as many times as you can. I had the pleasure to warm up with the guys that were my level. I threw them around alot and it was fun but very tiring. Then I went up against the main teacher and he was hard as hell. every time I would try and bridge and throw him he would base out, (put his arms out to prevent the flip) and just work me over. the last move he got me in was a reverse choke/ guillotine of some sort and he rolled on top of me. I tapped out and then almost threw up. it was rough. I have burses all over my Bi's.:( but I know I'm going to sleep good tonight.

Next time I'm going to the Thursday class and doing all grappling. I'll let you know how that went. then what I might do is go on Sat. and do some Thai kickboxing so I can tell you guys how that is.

^^^

thanks for the info...

man... u really make me wanna go back to judo class and finish my black belt...!!!

all the best though and keep up the good work...

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Wednesday's Deload Workout

WORKOUT:

Standing Military Press: 3x3 @ 150lbs
Weighted Pull Ups: 3x3 @ Body Weight + 10lbs
Deadlifts: 3x3 @ 300lbs
Dumbbell Overhead Extensions: 1x10 @ 40lbs
Dumbbell Curls: 1x10 @ 40lbs


Standing Military Press: I did Barbell Snatches as a warm up this time and it was a lot harder the Dumbbell ones. I only used the bar and did 2 sets of 10. For the Press I Cleaned it once and then repped out 3.

Weighted Pull Ups: Nothing to report.

Deadlifts: This felt good.

Dumbbell Overhead Extensions: Cake

Dumbbell Curls: Cake

SUPPLEMENTS
Nothing to report.

DIET
Nothing to report.

OVERVIEW
Can't wait to start up some intensity.