iamdwalrus
06-27-2008, 12:45 PM
Stats:
27 years old, 5`6, 180 lbs. My goals are to get stronger without putting on too much mass, improve my cardio, and improve my technique. My main focus is on compound movements, grappling, and heavy lifting. My philosophy is technique+strength=the win. Feel free to add any comments, questions, etc. Also, the first couple pages are me doing some bodybuilding shit workout, but as you can see I change it up later on.
Updated Routine -
Day One: Press
Strict OH Press/Push Press
CG Bench
DB Floor Press
Weighted Dips
DB Flyes
Day Three: Deads
Power cleans
Deadlifts/Deadlift variation
BOR's
DE Bench
Hammer curls
Day Four: Squat
Front squat
ME Bench
GM's
Rdls off 3" Box
GHRs
Goals for 2008:
-405 deadlift
-315 squat
-255 bench
-205 push press
-Under 7 minute mile
-100 burpee challenge in under 9 minutes
-Weight: 155-165
Also going to be throwing in some grip work and random shit as well, and I'm going to try and start doing some cardio every other morning or something, we'll see how that goes.
[6-7ish] Weight Training: Back/Shoulders
Deadlifts on Smith (3 sets of 10)
Bent Over Rows on T-Machine (3 sets of 10)
Lat Pull Downs Underhand Grip (3 sets of 10)
Shrugs on Smith (3 sets of 15, 10, 10)
Shoulder Press on Smith (3 sets of 10)
Upright Rows on Smith (3 sets of 10)
Reverse Pec Dec Flyes for Delts (3 sets of 10)
[7ish-8] Bag Work
1 set of 20 of left jab, left jab, right hand, left hook
1 set of 20 of left jab, left jab, right straight body shot, left body shot, left hook
1 set of 20 of left jab, right hand, left body shot, right body shot
1 set of 20 of left jab, left jab, right hand, left body shot, left hook
1 set of 20 of each above but SOUTHPAW
10 right and 10 left knees to bag (belly heighth)
10 right and 10 left knees to bag (rib location)
10 right and 10 left knees to bag (as high as I can)
1 set of 10 of left jab, right hand, left body shot, right knee, left knee
1 set of 10 of left jab, right hand, left body shot, right elbow.
[4-5] Weight Training: Legs
3 sets x 10 squats on smith (ass to the ground every time)
3 sets x 15 seated calf raises (hold each one for 5 seconds, i use low weight high reps because of big calves)
3 sets x 10 leg press (knees to chest every time)
3 sets x 10 hamstring curls
3 sets x 10 front squats on smith (ass to ground every time)
[5-530] Bag Work
1 set of 20 left jab, left jab, right hand, left hook, right hand
1 set of 20 left jab, right hand, left body shot, left hook, right hand
1 set of 20 left jab, right hand, left body shot, right body shot
1 set of 20 left jab, right hand, left body shot, right uppercut
1 set of 25 left right left right
1 set of 20 of each but SOUTHPAW
Shadowboxing with weights(3 lbs):
15 left jabs, 15 right hand, 15 left body shots, 15 left hook, 15 right body shots then 15 of each from southpaw
After that I finished up with a bunch of kicking drills on a bag working from both southpaw and regular
Then sparred body shots only with training partner for 3 2-minutes rounds.
Weight Training: Chest/Abs
Flat Bench Press 3 sets x 10
Incline Bench Press 3 sets x 10
Pec Dec Flye 3 sets x 10
Roman chair leg lifts 3 sets x 15
Hanging knee leg raises 3 sets x 10
Oblique/hip flexor exercise on cable 3 sets x 10
Cable crunches 3 sets x 10
Lying leg raises 3 sets x 25
Boxing mitts work:
Roughly 2 hours of working combinations with mits, switching back and forth between my partner. We emphasized a lot of attention on technique, keeping hands up, footwork, bobbing and weaving, looking at punches, etc.
Kickboxing:
About 15 minutes of practicing leg kicks, both inside and out, and from southpaw as well. Practiced kicking with lead foot as well. Then sparred with shin guards on for about 30 minutes practicing on leg kicks as well as checking them.
Weight Training: Biceps/Triceps/Forearms
Barbell Curls 3 sets x 10
One Arm Preacher Curls 3 sets x 10
High Cable Bicep Curl (both arms) 3 sets x 10
Seated Weighted Bench Dips (45 on lap) 3 sets x 10
Overhead tricep extensions with 45 3 sets x 10
Reverse Grip Tricep Pulldown on Cable 3 sets x 10
Wrist Curls on Cable 2 sets x 20
Wrist Forearm Machine Thing 2 sets x 10 (holding for 10 seconds after each set, using 45+25)
Killing the nerves in my shin:
50 right kicks and 50 left kicks to heavy bag, I try to do 10 at a time starting with 10 slower ones and working faster and faster each time. I try to not move my back foot as well and only rely on pivoting/balance.
Cardio: Treadmill
5 minute hard run at speed 7.5, did this 3 times with 30 second break inbetween each run.
Grappling/Takedowns
Rotation between 4 people of 3 minute rounds with takedowns then finishing on the ground. Each person went against each other one time.
Kickboxing work
15 right outside leg kicks, 15 right inside leg kicks, 15 left outside leg kicks, 15 left inside leg kicks
Then we did 4 2-minute rounds of sparring with leg kicks only using the MT shin pads. We also did takedowns on our last 2-minute round but were tired and didn't shoot too often.
Bag Work
1 set 20 of left jab, right cross, left hook, right straight body shit
1 set 20 of left hook, right hand, left body shot, right hand
1 set 20 of left jab, right hand, left body shot, left hook
1 set 20 of left jab, right hand, left body shot, right uppercut, right knee, right uppercut
1 set 20 of each but SOUTHPAW
Focus Mitts
About an hour of mitt work with me and partner. Worked on speed as well as takedown defense and how to punch/knee on someone trying to take you down. Did roughly 5-6 combos of about 15-20 reps for each person.
Then did 2 3-minute rounds of body shots only with gloves on.
Cardio/Conditiong
Since I don't have a stop watch or a timer really and I was alone, I just put on a CD and I did each action for the whole song then did the next for the next song, etc.
Song 1 - Jump Rope, focus on keep moving whole time
Song 2 - Shadow boxing (3 lbs), focused on keeping hands up and moving the WHOLE time
Song 3 - 10 push ups, 20 jump squats, 20 sit-ups, 15 decline push ups, 20 jump squats, 20 sit ups, 10 push ups (did this as many times as I could)
Song 4 - GnP practice on Heavy bag. Did 15 punches/knees/elbows from every position. Then practiced rolling with the bag and bucking it over.
Song 5 - REST/DRINK WATER
Song 6 - Same as song 1
Song 7 - Same as song 2
Song 8 - Same as song 3
Song 9 - same as song 4
well, I'll add more when I get the chance.
27 years old, 5`6, 180 lbs. My goals are to get stronger without putting on too much mass, improve my cardio, and improve my technique. My main focus is on compound movements, grappling, and heavy lifting. My philosophy is technique+strength=the win. Feel free to add any comments, questions, etc. Also, the first couple pages are me doing some bodybuilding shit workout, but as you can see I change it up later on.
Updated Routine -
Day One: Press
Strict OH Press/Push Press
CG Bench
DB Floor Press
Weighted Dips
DB Flyes
Day Three: Deads
Power cleans
Deadlifts/Deadlift variation
BOR's
DE Bench
Hammer curls
Day Four: Squat
Front squat
ME Bench
GM's
Rdls off 3" Box
GHRs
Goals for 2008:
-405 deadlift
-315 squat
-255 bench
-205 push press
-Under 7 minute mile
-100 burpee challenge in under 9 minutes
-Weight: 155-165
Also going to be throwing in some grip work and random shit as well, and I'm going to try and start doing some cardio every other morning or something, we'll see how that goes.
[6-7ish] Weight Training: Back/Shoulders
Deadlifts on Smith (3 sets of 10)
Bent Over Rows on T-Machine (3 sets of 10)
Lat Pull Downs Underhand Grip (3 sets of 10)
Shrugs on Smith (3 sets of 15, 10, 10)
Shoulder Press on Smith (3 sets of 10)
Upright Rows on Smith (3 sets of 10)
Reverse Pec Dec Flyes for Delts (3 sets of 10)
[7ish-8] Bag Work
1 set of 20 of left jab, left jab, right hand, left hook
1 set of 20 of left jab, left jab, right straight body shot, left body shot, left hook
1 set of 20 of left jab, right hand, left body shot, right body shot
1 set of 20 of left jab, left jab, right hand, left body shot, left hook
1 set of 20 of each above but SOUTHPAW
10 right and 10 left knees to bag (belly heighth)
10 right and 10 left knees to bag (rib location)
10 right and 10 left knees to bag (as high as I can)
1 set of 10 of left jab, right hand, left body shot, right knee, left knee
1 set of 10 of left jab, right hand, left body shot, right elbow.
[4-5] Weight Training: Legs
3 sets x 10 squats on smith (ass to the ground every time)
3 sets x 15 seated calf raises (hold each one for 5 seconds, i use low weight high reps because of big calves)
3 sets x 10 leg press (knees to chest every time)
3 sets x 10 hamstring curls
3 sets x 10 front squats on smith (ass to ground every time)
[5-530] Bag Work
1 set of 20 left jab, left jab, right hand, left hook, right hand
1 set of 20 left jab, right hand, left body shot, left hook, right hand
1 set of 20 left jab, right hand, left body shot, right body shot
1 set of 20 left jab, right hand, left body shot, right uppercut
1 set of 25 left right left right
1 set of 20 of each but SOUTHPAW
Shadowboxing with weights(3 lbs):
15 left jabs, 15 right hand, 15 left body shots, 15 left hook, 15 right body shots then 15 of each from southpaw
After that I finished up with a bunch of kicking drills on a bag working from both southpaw and regular
Then sparred body shots only with training partner for 3 2-minutes rounds.
Weight Training: Chest/Abs
Flat Bench Press 3 sets x 10
Incline Bench Press 3 sets x 10
Pec Dec Flye 3 sets x 10
Roman chair leg lifts 3 sets x 15
Hanging knee leg raises 3 sets x 10
Oblique/hip flexor exercise on cable 3 sets x 10
Cable crunches 3 sets x 10
Lying leg raises 3 sets x 25
Boxing mitts work:
Roughly 2 hours of working combinations with mits, switching back and forth between my partner. We emphasized a lot of attention on technique, keeping hands up, footwork, bobbing and weaving, looking at punches, etc.
Kickboxing:
About 15 minutes of practicing leg kicks, both inside and out, and from southpaw as well. Practiced kicking with lead foot as well. Then sparred with shin guards on for about 30 minutes practicing on leg kicks as well as checking them.
Weight Training: Biceps/Triceps/Forearms
Barbell Curls 3 sets x 10
One Arm Preacher Curls 3 sets x 10
High Cable Bicep Curl (both arms) 3 sets x 10
Seated Weighted Bench Dips (45 on lap) 3 sets x 10
Overhead tricep extensions with 45 3 sets x 10
Reverse Grip Tricep Pulldown on Cable 3 sets x 10
Wrist Curls on Cable 2 sets x 20
Wrist Forearm Machine Thing 2 sets x 10 (holding for 10 seconds after each set, using 45+25)
Killing the nerves in my shin:
50 right kicks and 50 left kicks to heavy bag, I try to do 10 at a time starting with 10 slower ones and working faster and faster each time. I try to not move my back foot as well and only rely on pivoting/balance.
Cardio: Treadmill
5 minute hard run at speed 7.5, did this 3 times with 30 second break inbetween each run.
Grappling/Takedowns
Rotation between 4 people of 3 minute rounds with takedowns then finishing on the ground. Each person went against each other one time.
Kickboxing work
15 right outside leg kicks, 15 right inside leg kicks, 15 left outside leg kicks, 15 left inside leg kicks
Then we did 4 2-minute rounds of sparring with leg kicks only using the MT shin pads. We also did takedowns on our last 2-minute round but were tired and didn't shoot too often.
Bag Work
1 set 20 of left jab, right cross, left hook, right straight body shit
1 set 20 of left hook, right hand, left body shot, right hand
1 set 20 of left jab, right hand, left body shot, left hook
1 set 20 of left jab, right hand, left body shot, right uppercut, right knee, right uppercut
1 set 20 of each but SOUTHPAW
Focus Mitts
About an hour of mitt work with me and partner. Worked on speed as well as takedown defense and how to punch/knee on someone trying to take you down. Did roughly 5-6 combos of about 15-20 reps for each person.
Then did 2 3-minute rounds of body shots only with gloves on.
Cardio/Conditiong
Since I don't have a stop watch or a timer really and I was alone, I just put on a CD and I did each action for the whole song then did the next for the next song, etc.
Song 1 - Jump Rope, focus on keep moving whole time
Song 2 - Shadow boxing (3 lbs), focused on keeping hands up and moving the WHOLE time
Song 3 - 10 push ups, 20 jump squats, 20 sit-ups, 15 decline push ups, 20 jump squats, 20 sit ups, 10 push ups (did this as many times as I could)
Song 4 - GnP practice on Heavy bag. Did 15 punches/knees/elbows from every position. Then practiced rolling with the bag and bucking it over.
Song 5 - REST/DRINK WATER
Song 6 - Same as song 1
Song 7 - Same as song 2
Song 8 - Same as song 3
Song 9 - same as song 4
well, I'll add more when I get the chance.