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-   -   MMA Max's-Vikings,Romans,Barbarians Oh My!Training Log (http://www.muscleandbrawn.com/forum/showthread.php?t=2993)

MMA Max 04-21-2010 05:30 PM

MMA Max's-Vikings,Romans,Barbarians Oh My!Training Log
 
I needed to start a New log to thin thing's out. My other log got really bogged down and I got lost, So I am starting a new one.

The system I have worked up is a pretty simple guide line. There will be a main Focus group and then a break away to mix thing up, but only slightly.

Monday's will be
Chest/Triceps/Legs

Core Work -
1) Flat BB Press
2) Incline BB Press
3) Close Grip BB Press
4) Forward Leaning Dips

Break Away Work - Flat DB Press, DB Flyes, Pec Dec, Skull Crushers - May not be needed

Tuesday will be
Biceps/Forearms/Abs

Core Work -
1) Ezcurls
2) Close Grip Curls
3) Pin Wheels
4) Sit Ups

Break Away Work - Barbell Curls, Hammer Curls - May Not Be Needed


Wednesday will be
Legs/Calves

Core Work
1) Squats
2) Leg Extensions
3) Leg Curls
4) Standing Calves Raise

Break Away Work - Lunges,Flat Leg Press, Hack Squat - May not be needed

Thursdays will be
Shoulders/Traps/Cardio

Core Work -
1) Standing Over Head Military Press
2) B.T.N. Press
3) BB Shrugs

Break Away Work - The Bear - Will Be NEEDED - 1 week on, 1 Week Off. The Week I do the Bear, I will only be Squatting on Monday

Friday will be
Back/Legs/Abs

Core Work
1) Dead Lifts
2) Pull Ups
3) Squatting
4) Bent Over BB Row ??? Possible, Depends how I feel

Break Away Work - NONE


Cardio Style Complex and System
Choose two from the following, Mix into a complex and form two sets of Complexes - Additional - Cardio may be added at anytime but Complex should be worked out to benifit muscle isolation. Example - Back/Abs - 1) Keg toss(Back)/Hip twisters( Abs) , 2) Power Divers( Back)/Mountain Climbers( Abs) - Get it?

1) Jumping Jacks 9) Sayoc Flow
2) Jump Rope 10) Dog Brothers Power Shots on Tire
3) Mountain Climbers 11) Gorilla Cardio
4) Hip Twisters 12) box Jumps
5) Shadow Boxing 13) Foot hops
6) Heavy Bag Work 14) Sledge Hammers
7) Ground Fighting Work 15) Keg toss
8) Free Style Wrestling 16) Power Divers

Sample -
1) Jumping Jacks - 3 x 100 Count
2) sayoc target Flow to human body - 3 x 100 count

Next Round
1) Jump Rope - 3 x 100 sec count
2) Box Jumps - 3 x 50

I wanna take a moment to thank OTK for suggestions, Answering questions and adding his two cents in via text message. :march::toilet:

I will be working this for 2-3 months and I will be joining a group of cavemen to do a crazy ass style of training.

The Diet

Fuk Loads of Protein
Fuk loads of Food
Fuk Loads of Supps

BendtheBar 04-21-2010 05:40 PM

Looks Good Max. Hit it hard - I know you will.

Shaolinkiwi 04-21-2010 06:11 PM

Crom is watching

http://ageofconan.files.wordpress.co...onan.jpg?w=450

strkout35 04-21-2010 07:09 PM

nice man, i thought you were loving the weighted dips, where'd they go?

onetiredkris 04-21-2010 07:09 PM

yes sir max!! via manly text messages of course

Layout looks good big doggie

MMA Max 04-21-2010 10:47 PM

@ strkout35- I forgot to place them in there so I pulled a edit and added them back in but they are Alternate work instead of every day staple.

Wednesday - Legs/Calves

Quick Notes - This was the second time this week I worked my legs and number went up, I am looking as a goal to break a 400lbs Squat

1) Squats
Warm up 135 x 12

225x12
281x8
308x8
321x5/5
335x5/5
345x3/3 PR
Burn Out Set - 255x10

2) Standing Calves Raise
290x12/10/10/11/9

3) Leg Extensions
160x5/5/5/5/5 PR

4) Leg Curls
80x10/10/10

sneezingstardust 04-22-2010 03:35 PM

In for another epic log :D SFW buddy!


P.S. Awesome shquattin' :cool:

MMA Max 04-22-2010 05:13 PM

Captain's Log Star Date 4222010 We arrived at the Klingon Weight Station and proceeded to break some PR's

Shoulders/Traps = High Volume

1) Over Head Standing BB Press
Warm Up 50 x 12/12

Working

100x6/x6
110x5
130x2/x2 PR
135x1/x1 and a half LoL - PR
100x6/6/6

2) B.T.N.Press
80x5
100x5/x5/x6/x3/x5
50x6/x5

3) BB Shrugs - Took me awhile to find my heavy marks, Now I know and knowing is half the battle - GGGG III JOOOOE!
135x10/x12/x12/x12
145x10
150x10
185x6/x6
200x5/x5

Cardio
Jumping Jacks - 3 x 100 count
Jump Rope - 5 x 100 count

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.

kman025 04-22-2010 05:18 PM

nice squats from the other day

MMA Max 04-22-2010 05:25 PM

I had to also edit my intro to the log, It made no sense to me, now it makes sense.


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