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Old 02-01-2010, 02:05 PM   #21
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Default Feb 1st 2010

Thanks guys! Man those decline push up with weight vest on the Olympic rings was hell! I woke up this morning and my chest feels swollen. Feels like I never worked it out before!

I would like to make a note. I know maybe the weight on the Ezcurls and DB rotations may not seem like alot but it gets my arms swollen because I feel the movement and use perfect form. I also tend to get my Biceps torn up on back day. Doing several various grips of pull up and big movements like the BB rows does the bicep talking for me.

But as for today it was Legs/Calves/Abs ( I must mention that I try to do as much leg work as I can but my knees took a pounding when I was over seas so I keep it cool.)

Legs/Calves/Abs/Light Cardio

1) Deep Weight Vest Body Squat till ass almost touches floor
100lbs in the vest first 3 sets rep to 20
Last set 125 rep to 20

2) Squats
200x10
220 x 9
230 x 9
240 x 8
260 x 8

I can go higher but I keep it legit after I do those deep body squats.

3) Weight Vest Lunges - Vest set at 50lbs
3x12/12/12

4) Standing BB Calf Raise
110lbs on the BB @ 4 sets x20/15/15/14

Next week I will be hitting donkey raises and a Set of drop squat Calf Raises

5) Sit Ups - 3 x 30

6) Ab Roll Wheel
4 x 10

7) Jump Rope
5 x 100 sec count
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Last edited by MMA Max; 02-01-2010 at 02:10 PM.
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Old 02-01-2010, 02:21 PM   #22
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Awesome Leg work.. Yeah, the military wants nice strong men and women to join just so they can break, throw them aside and recruit more. By brother has had two lower lumbar fused together, thanks to the USMC.
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Old 02-03-2010, 07:18 PM   #23
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Default Feb 3rd 2010

Took a day off and hit it hard. Had a awesome time pushing. My shoulders feel nice and blasted and my triceps feel just awesome! I am gonna include how I have been eating today and will finish. All my meals are already prepared and ready to go down the hatch

Feb 3rd 2010

Shoulders/Triceps

Started off with the Overhead BB press. Kinda a mod. GVT routine but more mixed in power with some rep downs. It made me puff up something bad ass

1) Over Head BB Press
Warm Ups - 2 x 50lbs x 10/10

Working
100x8
105x5
110x5
115x4
120x3
Rep Downs
50lbsx20/15/12 This really helps shovel blood into the muscle and felt a sick pump

2) Around The Worlds /Mod. No tricep extention
25lbs plate
3 sets - 10 rotations to the left, 10 to the right and 10 front laterals

3) DB Side Laterals
20lbsx12/12/12

4) DB Shrugs - Warm Ups Various Placement Front, Behind the back, Side
20lbsx20/20/20

5) BB Shrugs
150x12
160x12
200x12

6) Flat SkullCrushers
60x8
50x12/12/10/10


Now for the Food

1) Wake Up - 25 gram Protein Shake, 3 slices of Deli turkey Meat (12 grams protein), 3 large egg whites and 1 large whole egg-( 15 grams protein), 1 large water and 2 cups coffee - total - 52 grams protein.

2) Post Work Out - 25 gram protein shake, Peanut Butter and Jelly samach, 1 large whole egg, large water

3) 1 chicken Leg, 1 Chicken Thigh, 1 Bottle water, 1 cup brown rice

4) Peanut Butter and Jelly Samach, 1 Can of Tuna, 1 large water

5) 1 large Chicken breast, 1 Chicken Wing, 1 cup brown rice, small cup carrots, 1 orange, 1 large water, 1 cup green tea

6) Throw some Peanut butter down the hatch, followed by some water and hit the sack and get that 8 hours in. Tomorrow is Back/Abs
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Old 02-03-2010, 07:28 PM   #24
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Keep crushing it Big M.
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Old 02-03-2010, 08:19 PM   #25
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Nice. Great WO and diet day, keep it up

Bro its 5 oclock, going to sleep already? hardcore
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Old 02-03-2010, 09:49 PM   #26
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Thanks guys!

@OTC - No lol! I was just saying that was everything in advance. I had my meals and plan for the night already drawn up and food preped


Edit - Update - Just finished last meal..Follwed with a orange and I am having green tea
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Last edited by MMA Max; 02-04-2010 at 12:10 AM.
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Old 02-04-2010, 02:16 PM   #27
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Default Thursday Feb 4th Back/Abs/Str Cardio

Just got done with my morning workout and it was a blast. I have to mention this thought, I felt like my Bent Over BB Rows sucked , but I am able to do heavy DB bent rows. I am thinking about switch the heavy set of DB Rows first with 70-100lbs DB and then rep down with Bent Over BB Rows.

Anyways here is the workout

Thursday Feb 4th Back/Abs/Str Cardio

1) Pull Ups Wide Hammer Grip - 4/4/5/
2) Pull Ups Standard Grip -5/5/5/6/6/3
3) Pull Ups Close Hammer Grip -5/6/5/5/5/3
4) Bent Over BB Row
120x12
140x8
150x8/6
110x10
100x12/12

5) Bent Over Single DB Rows
65x12/12/12

6) Stiff Leg Dead Lift
Warm Up - 50x12
Working
70x12
90x10
100x8

I can do more reps and higher numbers but I like my lower back and I try and build it and it harder with deadlifts, Plus I grapple alot and that works my lower back something fierce!


Strength/Power Circut Set

1) Sledge Hammer with 20lb Sledge Hammer 3 x 1 min rounds
2) Sit Ups with 25lb plate - 1x15/1x20/1x10
3) Sit Ups Fast Body Weight - 2 x 20

1 round of Sledge then one round of Weighted Sit ups.

Looking forward to the weekend off. Now I am off to school and tonight I will be doing Shoot drills, Take downs and some ground and pound at my school woot! Theres nothing like sitting on someone and pounding some know into their head ahahah
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Old 02-04-2010, 02:27 PM   #28
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Looks hardcore for sure. BTW, I always feel like my barbell rows suck. It's one exercise I never feel in the groove with.
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Old 02-06-2010, 07:23 PM   #29
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I thought I would post up my diet for today since it is a day off. Today is not over but the meals are planned out and ready to go

Friday -

1) Large Water, 25 Gram Protein Shake, 1 cup Oats, 3 egg white 1 Whole egg and 3 slices of Deli turkey meat

2) Chicken Alfrado( Lots of Chicken Breast Chunks in it) , Large Water

3) 5 Slices of Deli Turkey Meat( 20 grams of Protein Right There) and Green tea with Hunny, Lage Water,Oh and a slice of Cheese,

4) Hamburger Patty, Brown Rice, Large Water

5) Going to the Movies with the Girl and hitting the two for 20.00 dollars at chiles WOOT! I am getting the Steak with the veggies and the red mash potatoes and a large water!

Anyways..Thats the diet on the day off today!
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Old 02-07-2010, 08:19 PM   #30
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Default Sunday Feb 7, 2010

Today was just beyond awesome. Its sunday so we worked Chest,Biceps and Forearms and then we though in alittle fight cardio to get the blood pumping. Most of the MMA , Punching stuff will be on Thursday with shoulders and Triceps but we just wanted to warm me up for whats to come..Plus shred it up alittle bit.

Sunday Feb 07 2010

Chest/Biceps/Forearms/ Fight Cardio

1) Incline BB Press - 4 sets
208x10
210x10
215x9 ( 9 rep assisted)
225x8 ( 8th Rep assisted)

2) Decline Push Ups With Weight Vest On Olympic Rings Vest was Set now at 75lbs
4x10/10/8/8

3) Flat DB Press
60x12/10
65x9
70x8

4)Flat BB Press Light
100x12/10/11

5) Incline DB Flyes ( Never done these before and they felt AWESOME)
20x12
25x12
30x11

6) Ez Curls
50x12/8/8/8

7) Close Grip Curls
50x8/8/8

8) Wrist Curls up and Inward - 4x15 both ways

Break-

Fight Cardio

Shadow Boxing - 2 min

Punches Burn Outs as Hard as I could hit a Hanging Heavy Bag 2 x 20 punches each arm each set followed by Jump Rope at 100 sec each set

Ground And Pound on Floor Dummy- worked position for heart rate and dropped punches as hard as I could throw the for 30 left and 30 right for 2 sets then jump up after each set and got into Mountain Climber Position for 15 count in Army Cadence

Shoot Drills - 2 x 1 min round of shoots each round followed by jump rope at 100 secs

Nice little intro and got the heart rate up and shredded some fat.

My str. Numbers are going up so I am totally excited
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