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Old 04-22-2010, 05:27 PM   #11
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Originally Posted by MMA Max View Post
Captain's Log Star Date 4222010 We arrived at the Klingon Weight Station and proceeded to break some PR's .
TOOOOo funny

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My friend was over so we pulled out the knife trainers and we went over 20 mins of in close knife work, I chalk that up as cardio as well.
Haha your buddy came over and you decided to simulate a knife fight? What happened to people just hanging out haha

Legs and delt numbers are looking bueno
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Old 04-22-2010, 05:27 PM   #12
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@ Kman - Thank man, They are going up! I am trying to hit 400 squat at-least by Summer and hopefully a 400+ Dead Lift and I will be happy, Then from there I can move on, However, I am now working on my standing Press and that's a bitch but I broke a PR today but my wrist felt like ass after I cleaned the weight.
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Old 04-22-2010, 05:30 PM   #13
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@ OTK - He was here using my gear that I just bought - New Bench and weight and he is a student of mine in the Close Quarters Knife class I teach, So I needed a tad more cardio just to break a tad of a sweat and we went at it.
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Old 04-23-2010, 03:23 PM   #14
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Captain's Log Star Date " Supplemental" 4222011 After a late night "Meeting" With Aztec Warrior Woman from the planet Mexicana, We came across romulin weight station and trained Back/Legs/Abs With them

Back/Legs/Abs

1) Dead Lift - Grrr Time for mega Volume and get this back strong as a ox and get to my 400 mark! I have been pussy footing around far to long

5 Sets - Heavy, Low Volume
280x2/2
300x2/2
350x1 PR I with the recommendation of my friend wore a mouth piece because I have never lifted anything this heavy in Dead Lift form and boy, I grunted and gnashed to get this up. I know some of Ľou lift cars but from my other deads Ľou can see this was pretty heavy for me. I felt like I could have done one more set, but I think that was just my ego talking

5 Sets- Mod-High Volume
205x6
205x6
235x6/x6/x5

2) Pull Up Station- Close Grip NON Stop
1x25

3) A complex I think I just made up today and if so I officially name it "THE MUSCLE AND BRAWN Complex" it kicked my ass.
Loaded the 45lb bar with two 45's = 135 total
a) Dead Lift - 3 sets x10 - After One Set, Flipped that onto my back and
b) Squat - DEEP - 135 @ 3 sets for - 10/8/8

4) Pull Up Station - Close Grip NON Stop
1x10

5) Bent Over BB Rows - Though these in don't know why, Felt like my back needed more hate
100x3x10

6) Crunches - 3 x 100

7) Weighed V-up with 25lb plate - 3 x 20

Working my legs so much this week I have already noticed a difference in my leg power and their endurance.
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Old 04-23-2010, 04:36 PM   #15
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Nice work Max. Maybe I should adopt this style for a few months, I would like to drop a few pounds. This w/o would whoop my a$$! A buddy of mine has a MMA school, he's been wanting me to come in and be a training dummy for his guys, make 'em work technique.
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Old 04-23-2010, 04:52 PM   #16
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Old 04-23-2010, 05:17 PM   #17
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@ Gaspers - Go for it man, I am using the template to boost up my strength and it has been working so far, I also noticed the muscle seems to be stacking on. For the template it focuses on The big movements IN RED for 5 sets heavy 5 sets with mod-light and the ones not in red follow a 5 work set that's up to the lifter to decide how he wants to roll, You can go heavy or 2 sets heavy, 3 sets light or whatever, Then it's up to you to fill in Isolation Work, If you don't need the isolation work, then you don't need it. The system also revolves around working my legs from 2-3 times a week but if I work the Complex "The Bear" Then I will be only working my legs twice in that week.

I know I worked Dead's 13 total sets today, That was cause I wanted to try Deads then bust squats in that complex

1) BB PRess
2) Over Head Press
3) Shrugs
4) Incline Press
5) Close Grip Press
6) Ezcurls
7) Squats
8) Dead Lifts
9) B.T.N. Press
10) A Complex - The Bear, The New Muscle and Brawn, Etc - 1 week on, 1 week off

Isolations Work * Just a Sample* Sets should range 3-4 with light to mod weight
1) Pull Ups
2) DB Curls
3) Skull Crushers
4) Forward Dips
5) Leg Extensions
And so on

Cardio follow a 2 by 2 system - example - Jump Rope/Mountain Climbers, Shadow boxing/Box Jumps, Heavy bag work/Jumping Jacks but should never exceed a total of 2 groups and 4 working


Took a pic of my Post work out meal after all that back work

1) 2 Lean Turkey Patties
2) 1 Potato
3) 1 egg white, 1 whole egg
4) Spinach
5) Ass loads of water
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Old 04-23-2010, 05:20 PM   #18
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Yes! Muscle and Brawn complex. Congrats on that deadlift PR Max.
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Old 04-23-2010, 05:22 PM   #19
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Old 04-23-2010, 05:29 PM   #20
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@BTB - It's official from where I have search, There is no Complex that I can find that uses Dead Lifts/Squats as a complex- So try it folk's " Muscle and Brawn Complex - Dead Lifts -10 , Squats - 10 repeat! I didn't make 10 in the squats cause I was BEAT, But I will next time

GLWANNABE - STAR TREK FOR EVER!!!
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