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Lookin good dave. your squat numbers continue to impress me. I dont know how you do that an actually walk the next day, let alone MMA training.

congrats on the comp once again ... looks like your pretty good at man hugging huh

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

Thanks man, Yeah I don't know how I can keep this up either. Next week I'm upping the amount of days I go to MMA practice from 3 days a week to 4-5 days a week. I might have to lower the sets on all the movements I've upped them on, squats, bench, pulldowns. But I'm not going to do that until it really starts to affect me. If my body cant adjust to the new stress, on a cutting diet, I will most definitely move something around.

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Yesterday is History, Tomorrow a Mystery, Today is a Gift, Thats why it's called the Present.

MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW

BULKING: My 5X5 Journal

CUTTING: My CKD Max-OT Journal, My HST Cutting Journal

Friday's Workout

WORKOUT:

AM Cardio: 25 minute jog.

A2G Squats: 3x8 @ 275lbs.
DB Lunges: 1x8 @ 45lbs.
Stiff Leg Deads: 1x8 @ 185lbs.
Inc. BB Press: 3x8 @ 205lbs.
Cable Flies: 2x8 @ 35lbs.
JS Rows: 2x8 @ 185lbs.
Pulldowns: 2x8 @ 115lbs.
Close Grip Pulldowns : 1x8 @ 110lbs.
Arnold Press: 1x8 @ 50lbs.
DB Side Raises: 1x8 @ 35lbs.
Rear Delt Raises: 1x8 @ 30lbs.
Skulls EZ Curl Bar: 1x8 @ 90lbs.
Tri Press Down: 1x8 @ 120lbs.
DB Curls: 1x8 @ 50lbs.
Reverse EZ Curls: 1x8 @ 80lbs.
Seated Calf Raises: 4x8 @ 210lbs.
Shrugs: 3x8 @ 305lbs.


OVERVIEW
Was feeling better today but squat and bench are starting to get very difficult. I'm going to be doing MMA and lifting on the same day starting Monday. We shall see if I can keep my numbers.

Monday's Workout

WORKOUT:

PM Cardio: MMA 3 hours.

A2G Squats: 3x8 @ 285lbs.
DB Lunges: 1x8 @ 50lbs.
Stiff Leg Deads: 1x8 @ 190lbs.
Inc. BB Press: 3x8 @ 215lbs.
Cable Flies: 2x8 @ 40lbs.
JS Rows: 2x8 @ 195lbs.
Pulldowns: 2x8 @ 120lbs.
Close Grip Pulldowns : 1x8 @ 115lbs.
Arnold Press: 1x8 @ 55lbs.
DB Side Raises: 1x8 @ 40lbs.
Rear Delt Raises: 1x8 @ 35lbs.
Skulls EZ Curl Bar: 1x8 @ 95lbs.
Tri Press Down: 1x8 @ 125lbs.
DB Curls: 1x8 @ 55lbs.
Reverse EZ Curls: 1x8 @ 85lbs.
Seated Calf Raises: 4x8 @ 220lbs.
Shrugs: 3x8 @ 315lbs.


OVERVIEW
Man did I pay for working out and going to MMA. I was so burnt out after Muay Thai class I could barely do Gi and by the time No-Gi class rolled around, no pun intended, I was dead. Slept like a baby last night but am I sore today. The think that kills me the most are the kicking drills, they take everything out of me. I'm going to try and stick to the sets but I don't think I can keep with the weight progression. I might take off a set of squats and bench. Also, I've been looking at the HST site and for 10's they only have in the program sets of 2 anyway. so I think I might be doing a little too much. Plus, I'm cutting so I'm not taking hight enough cals. to help with recovery. We'll see how the next couple of days pan out.

Thursday's Workout

WORKOUT:


A2G Squats: 2x8 @ 295lbs.
DB Lunges: 1x8 @ 55lbs.
Stiff Leg Deads: 1x8 @ 205lbs.
Inc. BB Press: 2x8 @ 220lbs.
Cable Flies: 2x8 @ 45lbs.
JS Rows: 2x8 @ 205lbs.
Pulldowns: 2x8 @ 125lbs.
Close Grip Pulldowns : 1x8 @ 120lbs.
Arnold Press: 1x8 @ 55lbs.
DB Side Raises: 1x8 @ 40lbs.
Rear Delt Raises: 1x8 @ 35lbs.
Skulls EZ Curl Bar: 1x8 @ 100lbs.
Tri Press Down: 1x8 @ 130lbs.
DB Curls: 1x8 @ 55lbs.
Reverse EZ Curls: 1x8 @ 90lbs.
Seated Calf Raises: 4x8 @ 230lbs.
Shrugs: 3x8 @ 325lbs.


OVERVIEW
Felt like crap yesterday and after work today I just couldn't get the energy to go to MMA even after taking some sets out. I goofed up on stiff leg but I was still able to do it with good form. I have one more workout and then I'm going to do one more go at 15's and 12's then it's bulking time.

Monday's Workout

WORKOUT:

A2G Squats: 2x15 @ 180lbs.
DB Lunges: 1x15 @ 30lbs.
Stiff Leg Deads: 1x15 @ 125lbs.
Inc. BB Press: 2x15 @ 135lbs.
Cable Flies: 2x15 @ 20lbs.
JS Rows: 2x15 @ 115lbs.
Pulldowns: 1x15 @ 80lbs.
Close Grip Pulldowns : 1x15 @ 75lbs.
Arnold Press: 1x15 @ 30lbs.
DB Side Raises: 1x15 @ 20lbs.
Rear Delt Raises: 1x15 @ 20lbs.
Skulls EZ Curl Bar: 1x15 @ 60lbs.
Tri Press Down: 1x15 @ 85lbs.
DB Curls: 1x15 @ 30lbs.
Reverse EZ Curls: 1x15 @ 55lbs.
Seated Calf Raises: 4x15 @ 140lbs.
Shrugs: 3x15 @ 210lbs.
Abs: 3x25 Crunches


OVERVIEW
Man ramping up the reps was not fun. The workout felt good, I was just exhausted from the rep range. I also just realized I stopped posting my ab work so I'll make sure to keep that up to date.

Wednesday's Workout

WORKOUT:

PM Cardio: 3 hours MMA.

A2G Squats: 2x15 @ 190lbs.
DB Lunges: 1x15 @ 30lbs.
Stiff Leg Deads: 1x15 @ 130lbs.
Inc. BB Press: 2x15 @ 145lbs.
Cable Flies: 2x15 @ 25lbs.
JS Rows: 2x15 @ 125lbs.
Pulldowns: 1x15 @ 85lbs.
Close Grip Pulldowns : 1x15 @ 80lbs.
Arnold Press: 1x15 @ 35lbs.
DB Side Raises: 1x15 @ 20lbs.
Rear Delt Raises: 1x15 @ 20lbs.
Skulls EZ Curl Bar: 1x15 @ 65lbs.
Tri Press Down: 1x15 @ 90lbs.
DB Curls: 1x15 @ 30lbs.
Reverse EZ Curls: 1x15 @ 60lbs.
Seated Calf Raises: 4x15 @ 150lbs.
Shrugs: 3x15 @ 220lbs.
Abs: 3x25 Leg Raises


OVERVIEW
MMA and working out on the same day is rough. Everything is going according to plan. My calves are killing me from working out and then doing Muay Thai and having to be on the balls of the feel for about 1 hour.

Friday's Workout

WORKOUT:

AM Cardio: 20 minute Jog.

A2G Squats: 2x15 @ 200lbs.
DB Lunges: 1x15 @ 35lbs.
Stiff Leg Deads: 1x15 @ 135lbs.
Inc. BB Press: 2x15 @ 155lbs.
Cable Flies: 2x15 @ 25lbs.
JS Rows: 2x15 @ 135lbs.
Pulldowns: 1x15 @ 90lbs.
Close Grip Pulldowns : 1x15 @ 85lbs.
Arnold Press: 1x15 @ 35lbs.
DB Side Raises: 1x15 @ 20lbs.
Rear Delt Raises: 1x15 @ 20lbs.
Skulls EZ Curl Bar: 1x15 @ 70lbs.
Tri Press Down: 1x15 @ 95lbs.
DB Curls: 1x15 @ 35lbs.
Reverse EZ Curls: 1x15 @ 65lbs.
Seated Calf Raises: 4x15 @ 160lbs.
Shrugs: 3x15 @ 230lbs.
Abs: 3x25 Leg Raises


OVERVIEW
Everything went according to plan. I'm getting a little bored of HST and I don't know If I want to finish off the month on 12's. I'm getting very anxious about putting on some weight and trying a DC workout. And after that working on Strength Endurance training, which I would love to do a journal for.
Not only that I'm going to Vegas soon and all that food just waiting to be eaten, I just don't know if I should continue to cut. Decisions, decisions.

No workout today. My girlfriend wanted to take me out to dinner and I had a bad day at work so I'll make up for it on Wednesday.

I feel you on the HST boredom factor, especially when doing it for soooo long. If you ARE interested in DC Training, I can help. As I've already given Hrdgain, I'll email you the spreadsheet I used when doing it and a megaton of info regarding the training. When I say megaton, I mean 59 pages I've collected over the years.

In my opinion, I prefer nothing short of an upper/lower split. It's really easy to rotate in and out rest/pausing, statics, O-Lifts, Powerlifting-specific movements, Tempo contrasts, ect all wrapped up in a nice undulating fashion. I'm just throwing that out there because I really don't care for anything "name brand". I think I sent you my take on DFHT a short while ago. It's a superior template to go off of.

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