5/3/1 and Grappling 4 fun Log

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  1. Yeah, GoodFight in Philly. I did it last year.

  2. Nice dude. Hope you get to fight then, good luck.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  3. Thanks man. If I do I'll post up links. At least if I win. Haha.

    Monday 7/8/13
    Rotator cuff
    DE bench 20x45 added minis 3x45 3x65 3x85 4x3x103 mid 4x3x103 regular 1x123 1x143
    Military 8x45 5x85 3x105 3x125 1x135 11x139
    Croc's 8x60 4x12,12,15,18x81.75
    Treadmill @9.3mph@3%
    1) log 3x5,3,3x145
    Fatz DB rows 3x6,6,7x47.5's
    2) skulls 3x6x105
    BB curls 3x6x95
    3) dips 3x10,11,11x10.5
    Inverts 3x10,11,11x10.5
    GHR sit-ups 3x10,10,12x5
    4) 20/20's 5:[email protected]@5%

    Okay workout considering. Only thing way off was the log and it was because my back is still jacked. Run and BJJ tomorrow and DL? Wednesday. I'll know for sure on Wednesday if I'm competing or not.

  4. Sean, if you're interested. From last year.


  5. Quote Originally Posted by Mr.Sinister View Post
    Sean, if you're interested. From last year.

    Good **** man!
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  6. Tuesday 7/9/13

    3:00 warmup
    7:[email protected]@5%
    7:[email protected]@5%

    45 minutes triangle finishes
    Positional rolling 10 minutes.

    Looks like no tournament this weekend. My back is maybe 60% tops.

  7. Trying to work this back injury out. It is not going well.

    Thursday 7/11/13
    45 hypers 3x20,30,40xBW
    PVC roller
    GM's 3x20,30,40xGreen
    PVC roller
    GM's SSB 1x50x65

    Wife dug her elbows into the spot on my back. Hurt like crazy. Hoping this thing lets up soon. Really causing me problems.

  8. Finally got to workout.

    Tuesday 7/16/13
    Hips, rotator cuff
    DE box Squats SSB 8x65 2x65+60 2x115+60
    DL 1/2" 5x135 5x185 3x235 1x255 5x270 8x185
    GHR'S 4x8xSingle micro
    1) SSB squats 3x7,9,10x155
    Ab strap 3x10x90
    2) DB cleans 3x3,4,5x60
    Band rotations 3x10xMini
    3) stiff GM's 3x15xGreen
    Burpee's 3x5

    Finally back was good enough to workout. It was mediocre at best. Shut it down way early on DL's as I could feel it straining. Hopefully this is the corner on it though. Heading to the beach tomorrow so I'll be doing some BB pump workouts for the next 10 days and some light treadmill work.
    Since I missed this tournament I looked for another one in September. Found one in Jersey but they want like $145 for two divisions. No way. There is supposed to be a NAGA in PA September 24th although they haven't confirmed a location yet. This is the one I'm gonna shoot for. May be my only competition this year. Old age and injuries are catching up to me.

  9. At the beach.

    Friday 7/19/13
    Rotator cuff
    Bench 20x45 8x95 8x115 5x135 5x155 3x175 13x185 1x205 1x215
    Chins 3x10xBW
    1) bench 5x10x135
    Fatz pulldowns 5x10x150
    2) laterals 3 sets
    DB press 3 sets
    3) skulls 10x85 10x65 20x45
    4) 20/20's 10:00@6-12mph @5%

    Well, tried worlds gym and it was another crome and fitness palace. I saw some 'trainer' with UFC Thai pads putting a woman through the dumbest workout in history with the worst possible form. I know it's a workout and she'll never fight or anything, but for gods sakes teacher her a stance at least. What is this world coming to?

  10. Monday 7/22/13

    Leg extensions 5x15
    Leg curls 5x15
    Leg press 3x20
    Squats 1x8 then I have up. ****ty bars and no chalk.
    45 hypers 3x20x25
    20/20's 10:00@ 6-10mph

    The worst 'gym' I've ever had the misfortune to workout in. Some tool had the squat rack for 15 minutes talking to some lady. I'd like to have hammered him right in the leg. Then he finally did 2x8x185 of what can best be described as 1/4 squats.

  11. Tuesday 7/23/13

    Rotator cuff
    DE bench 20x45 3x95 3x115 8x3x135
    Military machine 5 sets
    Croc's 8x60's 2x15x80's 15x85's 15x90's
    Dips 3x 15x25 15x35
    DB curls 2x10x45's 2x8x50's
    Shrugs 1 sets.

    No military bench and the only 'rack' was being used by some tool doing 'hang snatch' with 85 lbs. then a guy DL in it for an hour.

  12. Thursday 7/25/13

    DL 5x135 5x185 5x235 3x265 5x285 2x305
    Leg curls 2x10
    Extensions 2x15
    45 hypers 2x15 1x10

    Last workout at this ****ty gym. I DL with the worst bar I've ever had in my hands.
    On a positive note I saw a woman there in the most incredible shape I have ever seen for a woman her age. I'd say 55-60 ish and she had a body that *****ed any fitness competitor I've ever seen. There were like 3-4 over 50 women who were in great shape, not as hot but great shape. The over 50 men however all looked like turds.

  13. Sunday 7/28/13

    Rotator cuff, neck
    Bench 20x45 8x95 8x115 3x135 3x155 1x175 1x195 5x202.5 2x213
    Pull downs 8x70 8x140 4x12,13,13,13x176.5
    Treadmill 7mph@3%
    1) bench 3x6,8,9x168
    Fats pull downs 3x7,8,8x156
    2) laterals 3x12,13,15x30's
    Wind chime press 3x8x67.5
    3) 10-counts 3x4x50's
    DB Shrugs 3x13x50's
    Hanging abs 3x10,10,8xBW
    4) 20/20's 1:00@10mph@5%

    Triceps and rotator cuff

    Back in the home gym. Feels good. Little bit of a tough workout. Getting back into the groove.
    Going to dump the windchime press. It's just too hard on my shoulder Jim going to go with fat presses, maybe with the bands, maybe standing. Not sure yet.

  14. Monday 7/29/13

    SSB Squats 8x65 8x115 5x155 5x185 3x205 3x225 12x237.5 2x250
    Lever Bar 8x2.5 3x15x4
    SSB GM's 4x10,11,12,13x115
    Treadmill 7mph@3%
    1) reverse hyper 3x10x113.5
    Standing abs 3x12,15,15x62.5+mini
    2) bag flips 3x6,6,8x100
    Land mines 3x8x50
    3) 45 hyper 3x15x10
    Sprawls 3x8
    4) 20/20's 1:40@10mph@5%

    Not bad for a first heavy squat in 27 days. Feeling decent. Back on the meal plan since being home from vacation. Taking another 3-4 weeks then I think I'm going to hit another SARM's run. Osta and GW only. I'm done with S-4. It gives me too many sides.

  15. Tuesday 7/30/13

    BJJ 1 hour drilling. Mostly crucifix.
    Live 1x5:00

  16. Wednesday 7/31/13

    Rotator cuff
    DE bench 20x45 added minis 3x45 3x65 3x85 4x3x103.5 close 4x3x103.5 regular
    Military 8x45 5x85 3x105 3x125 1x140 7x146.5 10x115.5
    CS rows 8x60's 4x12,13,15,18x82
    Treadmill 7.1mph@3%
    1) log press 3x3x145
    Fat DB rows 3x6,7,7x47.5
    2) close grip bench 3x6,7,8x135
    BB curls 3x6,6,7x95
    3) dips 3x11x10.75
    Inverts 3x11x10.75
    GHR Sit-ups 3x11,12,13x5
    4) 10/20 2:20@10mph@5%

  17. Tuesday 8/1/13

    BJJ live
    Probably 12 rounds of 4:00

  18. Friday 8/3/13

    DE Box SSB squats 8x65 3x65+60 3x115+60
    DL 1/2" 5x135 5x185 3x235 1x265 14x285 3x300
    GHR's 4x8,8,8,10xSingle micro
    Treadmill 7.1mph@3%
    1) SSB squats 3x7,10,10x157.5
    Lying leg raises 3x20xBW
    2) DB Snatch 3x5x48
    Rotations 3x10xMini
    3) stiff GM's 3x15xGreen
    Sprawls 3x8,8,10xBW
    4) 20/20's 2:30@10mph@5%

    Pretty good workout. Feeling good. Weighed out last night at 189.2.

  19. Sunday 8/4/13

    Rotator cuff, neck
    Bench 20x45 8x95 8x115 5x135 3x155 2x175 13x181.5
    Pulldowns 8x90 8x140 4x13x176.5
    Treadmill 7.2mph@3%
    1) DB Bench 4x10x60's
    Fatz pull downs 4x8x156.25
    2) laterals 3x13,14,15x31.25's
    Military 3x6x65+Minis
    3) 10-counts 3x4,4,5x50's
    DB shrugs 3x13x50's
    Hanging abs 3x10,10,9xBW
    4) 20/20's 2:30@10mph@5%

    Triceps and rotator cuff. Good first full workout back.

  20. Monday 8/5/13

    SSB Squats 8x65 8x115 5x155 5x195 2x225
    15x234 1x275 8x180
    Stiff DL 4x12x135
    Treadmill 7.2mph @3%
    1) reverse hypers 3x10x114
    Standing abs 3x15x65+Mini
    2) log cleans 3x4x146
    Land mines 3x8x50.25
    3) 45 hypers 3x16x10
    Sprawls 3x8,10,10xBW
    4) 20/20's 3:00@10mph@5%

    Pretty good workout despite my foot. I stepped on a nail and put it about 3/4" through my foot. Was good for squats, hurt like hell for the circuit. Hopefully it's good to go. I had planned on starting conditioning tomorrow for a September tournament.

  21. Tuesday 8/6/13

    BJJ. Drilling basics 1 hour.
    Live 2x5:00

    Wednesday 8/7/13
    Rotator cuff
    DE Bench 20x45 3x45+54 3x85+54 3x105+54
    4x3x120+54 mid 4x3x120+54 regular
    Military 8x45 5x85 5x105 3x125 14x131.5 12x100.5
    CS Rows 8x205 4c13,13,14,15x263.5
    Treadmill 7.3mph@3%
    1) log 3x3,3,4x145
    CS rows fatz 3x8x216.5
    2) reverse band bench 4x6,6,8,8x185
    DB Curls 4x6x46.25's
    3) dips 3x11,12,13x11
    Inverts 3x11,12,12x11
    GHR sit-ups 3x13x5
    4) 20/20's 3:10@10mph@5%

    Not bad. Log has been a bitch lately though, for some reason.

  22. 8/8/13

    Warmup 3:00
    6:[email protected]@5%

  23. Thursday 8/8/13

    BJJ live about 10-12 rounds of 5:00

    Friday 8/9/13
    DE Box SSB 8x65 added light bands 2x65 2x115 8x2x133.5+light bands
    DL (1" mats) 5x135 5x185 2x235 18x261.5 2x307.5
    GHR 4x8,8,10,10xSingle micro
    Treadmill 7.3mph@3%
    1) DL (3"mats) 3x5x202.5
    Leg raises 3x15x2.5
    2) DB Cleans 3x4,4,5x60.5
    Band rotations 3x10xMini
    3) stiff leg GM's 3x15xGreen
    Sprawls 3x10
    4) 20/20's 3:40@10mph@5%

    Pretty good workout. Body feels good and things are moving along. Got a tournament in sight. NAGA September 28th. Somewhere near Philly.

  24. Saturday 8/10/13

    No Gi drilling 1 hour. All ankle locks. It's been a long time since I hit them.

    Monday 8/12/13
    Rotator cuff, neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 1x185 11x192.5 2x213.5
    Pull downs 8x70 8x140 4x13,13,13,14x177
    Treadmill 7.4mph@3%
    1) bench 4x6,6,6,8x168.5
    Fatz pull downs 4x8x156.5
    2) laterals 3x14,14,15x31.25's
    Military 3x6,6,7x66+Minis
    3) 10-counts 3x4,5,5x50's
    DB Shrugs 3x14x50's
    Hanging abs 3x10xBW
    4) 20/20's 3:50@10mph@5%

    Good workout. Hot as hell.

  25. Tuesday 8/13/13

    SSB Squats 8x65 8x115 5x155 5x195 3x235 15x247.5 2x275 8x192.5
    SLDL 3x13x137.5
    Lever bar 8x2.5 3x15x4.25
    Treadmill 7.4mph@3%
    1) reverse hypers 3x10x115
    Standing Abs 3x16x65+mini
    2) bag flips 3x6,8,8x100
    Land mines 3x8x50.5
    3) 45 hypers 3x17x10
    Sprawls 3x10
    4) 20/20's 4:20@10mph@5%

    Pretty decent squat. Noticed I'm drifting forward a tad when grinding out the last few reps on squats. Something I'll have to address.

  26. Tuesday 8/13/13

    BJJ drilling. About an hour.
    Live 1x5:00. Ran out of time.

    Wednesday 8/14/13
    Warmup 3:00
    6:[email protected]@5%
    6:[email protected]@5%
    6:[email protected]@5%

    Little too easy. Going up double next one. OHP tomorrow and live rolling.


    Just because I like it.

  27. Thursday 8/15/13

    Rotator cuff
    DE Bench 20x45 3x45+60 3x85+60 3x105+60
    4x3x120+60 mid 4x3x120+60 regular
    Military 8x45 5x85 5x105 3x125 1x135 12x140 12x108.5
    CS rows 8x205 4x13,13,14,14x265
    Treadmill 7.5mph@3%
    1) log 3x4x145
    CS Rows fatz 3x8,9,9x217
    2) reverse green bench 4x6,8,8,9x185.5
    DB curls 4x7x46.25's
    3) dips 3x13,13,15x11.25
    Inverts 3x12x11.25
    GHR sit-ups 3x14x5
    4) 20/20's 4:25@10mph@5%

    Not bad.

  28. Thursday 4/15/13
    BJJ Live 8x5:00 rounds

    Tough workout

    Friday 8/16/13
    DE Box 8x65 added light bands 2x65 2x115 8x2x135+Light bands
    DL (1" mats) 5x135 5x185 3x235 2x265 17x277 3x307.5
    GHR 4x8,9,10,10xSingle Micro
    Treadmill 7.5mph@3%
    1) SSB Squats 3x5x175
    Leg Raises 3x20x3
    2) DB Snatch 3x5x48.5
    Band Rotations 3x10xMini
    3) SLGM's 3x15xGreen
    Sprawls 3x10
    4) 20/20's 4:30@10mph@5%

    Workouts going very well.

  29. Saturday 8/17/14

    No Gi drilling about an hour.
    Live 4x5:00

    Sunday 8/18/13
    Rotator cuff and neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 1x195 6x203 2x213.5
    Pull downs 8x90 8x140 4x10x180
    Treadmill 7.6mph@3%
    1) DB bench 4x10x60's
    Fatz pull downs 4x8x156.76
    2) lateral raises 3x14,14,15x31.25's
    Fatz military 3x6,7,7x66.5+Minis
    3) 10-counts 3x5,6,6x50's
    DB Shrugs 3x15x50's
    Ab raises 3x10xBW
    4) 20/20's 5:00@10mph@5%

    Triceps and rotator cuff.

  30. Monday 8/19/13

    SSB squats 8x65 8x135 5x185 3x225 1x245 11x261.5 3x275 8x206.5
    SLDL 4x14x140
    Lever bar 8x2.5 3x12,15,15x4.5
    Treadmill 7.7mph@3%
    1) reverse hypers 3x10x115.5
    Standing abs 3x10x75+Mini
    2) log cleans 3x4,5,5x147
    Land mines 3x8x51
    3) 45 hypers 3x18x10
    Sprawls 3x10
    4) 20/20's 5:00@10mph5%

    Pretty decent. I would have liked another rep or two on squats, but it was still an improvement over last cycle. Ordered Osta today and starting GW as soon as the Osta arrives.


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