5/3/1 and Grappling 4 fun Log

Page 9 of 22 First ... 4789101114 ... Last
  1. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Thursday 6/7/12
    Gi live 9x5:00

    Off till Monday. Have a party to go to tonight. SARM's arrived on wednesday. I am starting them on Monday. I'm not a BB type but I might post up some before shots just for ****s and giggles. I need to get bodyfat done Tuesday. I'd like to compare before and after numbers. Also BW was 179.4 post practice yesterday and strength is still going up, slowly and steadily. I got a tournament set for July 7th in Philly. The good fight.

  2. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Sunday 6/10/12
    Rotator cuff
    Bench 2x20x45 8x95 5x115 5x135 3x150 17x159 2x187 3x187
    Chins 6x5,5,5,11,13,15xBW
    Treadmill circuit @7.2mph@2.5%
    1) Bench 3x9,14,14x142
    Fatz Pulldowns 3x11,15,15x110
    2) seated laterals 3x12,13,13x30's
    Db shrugs 3x8,12,15x70's
    3) 10-countz 3x3,4,5x40's
    4) sprints 7@8.2mph@2.5%

    Band pushdowns 3x36xMini
    Face pulls complex 3x6xMini

    Good workout. Took a PWO and had a little bit of placebo going since I started my SARM's run today. 25 Osta and 50 S-4. I had heard it was foul tasting, but wholly ****. It tastes like the south bound end of a north bound mule.
  3. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Monday 6/11/12
    Treadmill
    Warmup 1x3:00. Straight runs at no incline
    6:00@6.5mph
    5:00@7.0mph
    4:00@7.5mph
    Rope 1x3:00

    Tuesday 6/12/12
    Hip circles, rotator cuff, dislocates
    Squats 2x8x45 8x115 5x135 5x185 3x225 14x242.5 2x1,1x285
    SSB GM's 8x95 3x10,10,12x130
    Lever bar 2x5x5 3x7,11,18x6.25
    Treadmill circuit @7.2mph@2.5%
    1) reverse Hypers 3x10x93
    Ab wheel 3x8,10,10x14 chains
    2) bag flips 3x8,9,9x110 bag
    Twists 3x22x25
    3) SSB Squats 3x10,10,11x130
    4) sprints 7@8.2mph@2.5%

    Cooked. Good workout. Gi tonight which is going to be difficult as blown as my legs feel.
    Going to do runs the next two days and then OHP on Friday.
    •   
       

  4. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Wednesday 6/13/13
    Treadmill
    Warmup 1x3:00
    6:00@6.6mph
    5:30@7.1mph
    5:00@7.6mph

    Thursday 6/14/12
    Rotator Cuff
    DE Bench 2x20x45 3x45+minis 3x65+minis 3x85+minis 8x3x91+minis
    Military 8x45 5x45+minis 5x65+minis 3x75+minis 3x85+minis 15x91.5+minis
    Croc Rows 8x50 4x12,15,15,16x71.5
    Treadmill Circuit @7.3mph@2.5%
    1) Log Press 3x5,5,6x120
    Fatz DB Rows 3x12,13,14x35's
    2) Skull Crushers 3x12,14,15x78.5
    Fatz BB Curls 3x6,6,9x80.5
    3) Dips 3x16,19,20xBW
    Inverted Rows 3x12,14,14xBW
    4) Sprints 7@8.3mph@2.5%

    Gi Live 7@5:00
    No-Gi Live 2@5:00

    I am cooked. Sore tired and just worn out. Ready for an easy day tomorrow. Light treadmill work and some drilling tomorrow night. Tough day Saturday, lots of live and then a cheat day on the diet for fathers day. Weighed out at 179.8LBS.
  5. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Saturday 6/16/12

    No Gi drilling about 45 minutes
    No Gi live 6x5:00

    Hip circles, swings
    DE box squats 2x8x45 2x45+lights 2x85+lights 2x105+lights 8x2x124+lights
    DL (1.5" mats) 5x135 5x185 3x235 3x255 16x275
    Step ups 2x8,8x50's 6x55's
    Treadmill circuit @7.3mph@2.5%
    1) GHR 3x6,10,13xBW
    Ab strap 3x10x82.75
    2) Sum DL 1.5" 3x5x187
    Landmines 3x6,6,8 45.25
    3) box jumps 3x8x7chains
    4) sprints 7@8.3mph@2.5

    Felt really good. SARM's are kicking in I think. Felt good, conditioning good and I had hardly eaten anything. Weight is slowly going down and strength is still going up. Weighed out today at 179.8 after a good sized meal last night.
  6. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Monday 6/17/12
    Rotator cuff
    Bench 2x20x45 8x95 5x115 3x135 3x155 15x168.5 2x3,3x187
    Chins 6x5,5,5,12,15,15xBW 1x5x7
    Treadmill circuit@7.5mph@2.5%
    1) bench 3x10,14,15x142.5
    Fatz Pulldowns 3x12,15,15x112
    2) seated laterals 3x14,16,18x30's
    DB Shrugs 3x8,13,15x70's
    3) 10-counts 3x4,5,6x40's
    4) sprints 7@8.5mph@2.5%

    Mini band pushdowns 3x37
    Mini face pull complex 3x6

    Feeling pretty good. I'm assuming it's the S-4 kicking in as the Osta is supposed to take about two weeks to kick. Run and BJJ tomorrow. Squats put off until Thursday, the daughter has a doctors appointment in Pittsburgh on Wednesday.
  7. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Tuesday 6/19/12
    Treadmill workout
    1x3:00 warmup
    6:00@6.8mph
    6:00@7.3mph
    6:00@7.8mph

    Gi practice
    Drilling 1:15
  8. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Wednesday6/20/12
    Treadmill workout
    Warmup 1x3:00
    5:30@6.9mph-:30@7.5mph
    5:15@7.4mph-:45@8.0mph
    5:00@7.9mph-1:00@8.5mph
  9. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Thursday 6/21/12
    Hip circles, hip swings, dislocates
    Squats 2x8x45 8x115 5x135 5x185 3x225 14x256.5 2x1,2x285
    SSB GM's 8x105 3x11,12,15x131
    Treadmill circuit @7.6mph @2.5%
    1) reverse Hypers 3x10x95
    Ab wheel 3x10x14 chains
    2) log cleans 3x4,5,5x128
    Twists 3x24x25
    3) SSB squats 3x6x140
    4) sprints 7@8.6mph@2.5%

    Gi live 4x5:00
    No Gi live 4x5:00

    Very good workouts. Bodyweight was down to 177.4 and weight training numbers are steadily going up.
  10. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Friday 6/22/12
    Rotator cuff
    DE bench 2x20x45 3x45+minis added here 3x65 3x85 8x3x91.5+minis
    Military 8x45 5x45+minis 5x65 3x80 3x90 13x97+minis
    Crocs 8x50 4x13,15,15,17x72
    Treadmill circuit @7.7mph @2.5%
    1) log press 3x5,5,6x120.5
    Fat DB rows 3x8x40's
    2) skull crushers 3x8x85
    Fatz BB curls 3x6,6,10x81
    3) dips 3x17,20,20xBW
    Inverted rows 3x12,15,15xBW
    4) sprints 7@8.7mph@2.5%

    Gi drilling 1 hour.

    Was really burned out and tired. Feeling the effects of working in near 100 degree weather. Job is done though and I can pick up my PCT from need2. Tomorrow is a good hard rolling session and then a glorious cheat day on the diet and sitting by the pool. Final push will be on starting Monday. Feeling good about this tournament.
  11. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Saturday 6/23/12
    No Gi drilling 1 hour
    No Gi live 4x5:00

    Sunday 6/24/12
    Treadmill
    1x3:00 warmup
    5:15@7.0mph-:45@7.5mph
    5:00@7.5mph-1:00@8.0mph
    4:30@8.0mph-1:30@8.5mph
  12. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Monday 6/25/12
    Hip Circles, Swings, Dislocates
    DE Box Squats 2x8x45 added light bands 2x45 2x95 2x115 8x2x125+lights
    DL (1.5" mats) 5x135 5x185 3x235 3x265 15x290.5
    Step-ups 3x6x55's
    Treadmill Circuit @7.8mph@2.5%
    1) GHR 3x6,11,14xBW hands down
    Banded Abs 2x15,20xlight wrapped once 1x20xlight wrapped twice
    2) Axle Cleans 3x3,4,4x118
    Landmines 3x6,8,8x45.5
    3) Box Jumps 3x5x14 chains
    4) Sprints 7@8.8mph@2.5%

    Good workout. Just started the banded abs on the GHR. I like them, but I'll have to tinker with the resistance to get it right. Also I decided to up me calories a bit. My weight is where it needs to be for this tournament, so I'm going to maintenance calories.
  13. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Tuesday 6/26/12
    Treadmill workout
    1x3:00 warmup
    5:00@7.1mph-1:00@7.5mph
    4:30@7.6mph-1:30@8.0mph
    4:00@8.1mph-2:00@8.5mph

    Gi workout
    Drilling about 1 hour
    Bad Position rolling about 20 minutes
  14. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Wednesday 6/27/12
    Rotator cuff
    Bench 2x20x45 8x95 5x115 5x135 3x155 3x170 13 x178 2x3,4x187
    Chins 6x5,5,5,14,15,15xBW 1x8x8
    Treadmill circuit @8.0mph@2.5%
    1) bench 3x10,15,14x143
    Fatz Pulldowns 3x10x120
    2) Seated Laterals 3x13,15,15x31.25's
    DB shrugs 3x8,14,15x70's
    3) 10-countz fatz 3x6x40's
    4) Sprints 7@9.0mph@2.5%
  15. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Thursday 6/28/12
    Treadmill
    Warmup 1x3:00
    4:45@7.2mph-1:15@7.5mph
    4:15@7.7mph-1:45@8.0mph
    3:45@8.2mph-2:15@8.5mph

    No Gi drilling about 30 minutes
    Gi live 6x5:00

    Very tough rolling tonight. No lower level guys tonight so it was all go. Weighed out at 176.8. Squats tomorrow and some easy drilling tomorrow night.
  16. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Friday 6/29/12
    Hip circles, swings, dislocates
    Squats 2x8x45 8x115 5x135 5x185 3x225 2x255 10x271
    SSB GM's 8x105 3x10,10,12x135
    Fat lever bar 2x5x5 3x7,12,19x6.25
    Treadmill circuit @8.0mph@2.5%
    1) reverse Hypers 3x10x96
    Ab strap 3x10x84
    2) bag flips 3x9,9,10x110 bag
    Band rotations 3x8xMini
    3) squats 3x6,6,7x141
    4) sprints 7@9.0mph@2.5%

    Very tough workout. It's a combination of dieting and getting close to overtraining I think. Also the fact that it was 95 degrees in the gym didn't help either. My form broke down a fair bit on squats. After this tournament I've got a good month of eating and charging up the batteries. I'm looking at a NAGA in early September if this tournament goes well.
  17. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Saturday 6/30/12

    No Gi drilling 45 minutes
    No Gi live 8x5:00

    Monday 7/2/12
    Rotator cuff
    DE bench 3x20x45 added minis 3x45 3x65 3x85 8x3x92+minis
    Military 8x45 added minis 5x45 5x65 5x85 3x95 11x102.5
    Croc rows 8x50 4x14,15,15,18x72.5. Straps on last set
    Treadmill circuit @8.0mph@2.5%
    1) log press 3x6x121
    Fatz DB rows 3x9x40's
    2) skulls 3x9x86
    Fatz BB curls 3x6,7,10x81.5
    3) dips 3x10x7
    Inverted rows 3x8x7
    4) sprints 7@9.0mph@2.5%

    Feeling pretty good after a few days rest. Registration for tournament complete. Blue belt executive 175lbs ( the make you go executive if you are white or blue) and advanced no Gi open 175lbs. Hopefully they won't give me a hard time with being in blue for Gi and purple/advanced for no Gi. I'd do purple Gi but I don't think they'd let me with only a white belt. Besides I've got a lot of wrestling and no Gi experience. DL and rolling tomorrow, run on Wednesday and another roll on Thursday and then it's make weight time which should be über easy this time. Looking forward to putting on some pounds and gaining some strength. I'm stalling out a bit with the cutting.
  18. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Tuesday 7/3/12

    Gi Drilling 1 hour
    Gi live (Pretty light) 4x4:00

    Wednesday 7/4/12
    Hi circles, Swings, Dislocates
    DE Squats 2x8x45 added light bands 2x45 2x95 2x115 8x2x126+light bands
    DL (1 1/2" mats) 5x135 5x185 3x235 2x285 12x306.5 2x1,1x322.5
    Step-ups 3x6,6,7x55.5's
    Treadmill circuit @8.0 mph @2.5%
    1) GHR 3x6,13,15xBW hands down
    Ab Wheel 3x6,6,10x15
    2) Sumo DL 3x5x188 1 1/2" mats
    Twists 3x26x25
    3) Box Jumps 3x5,5,6x14
    4) Sprints 7@9.0mph@2.5%

    Pretty solid for a last workout. Conditioning is good and strength has stayed up even through the weight cut.

    For the cycle

    Exercise Max by formula
    Bench 255
    Squats 361
    Military 140
    DL 429
  19. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Thursday 7/5/12

    Gi live 9x5:00

    That was it. Final cut tomorrow and tournament on Saturday. I'll give a report and post up video links next week.
  20. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Tournament report

    Well it was a bit of a mediocre day. I had 7 guys in my division which turned out to be a problem, believe it or not. First match was a squirmy guy who was pretty strong, probably about 30ish. Pulled guard and had a few sweeps and passes. I also gave up 2 passes trying to hit different submissions. Won 9-5. Felt a little gassed for some reason. Second match had a shorter, sticky kid. Shot a single and passed to the side. Up 5-0. Sat in side and worked the collar for a few chokes. It couldn't get anything set. Eventually I wore him down and isolated an arm and tapped him with a V-arm. Last match kid was really tough, especially with spider guard. I pulled guard and he pushed a knee through. When I stuffed it I could fell him getting ready to back step so I waited for it. He did and I hooked the leg and popped up for the sweep. I was working double under passes when I has an opportunity for a standing pass but I knew I was t go an pick up the under hook. I hit it with a guillotine in mind and landed with the guillotine tight. He jumped to his back to escape and I climbed on top, but somehow it go loose. All I got was an advantage for some reason even though I ended up in side. Things stated going downhill from here. I felt pretty spent. Not dead, just not fresh like I usually do. He got back to guard and I got a head and arm caught on a stupid hip shift because I relaxed and tried to slow down and assess myself. Triangle. Some on pretty quick and I tapped. I had hurt my neck in the semi's and wasn't taking any chances. So another final match where I was winning and got tapped. I was pretty dissappointed. On thing that really hurt was the kid in the finals had only one match before me and it was with a 17 year old kid who he worked for a few minutes then was off the mat. I think if I was fresh I would have had a better than fair shot at beating him.
    I am going to start working some new passes. I don't know what but I have to up my passing game. I feel great on my feet and on bottom. I can dictate where the fight occurs with my wrestling and I haven't found anybody I can't sweep yet. My passes are good but I think they are too predictable right now. As a rule if I pass I win if I don't I loose. That seems to be my
  21. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Quote Originally Posted by Mr.Sinister
    Tournament report

    Well it was a bit of a mediocre day. I had 7 guys in my division which turned out to be a problem, believe it or not. First match was a squirmy guy who was pretty strong, probably about 30ish. Pulled guard and had a few sweeps and passes. I also gave up 2 passes trying to hit different submissions. Won 9-5. Felt a little gassed for some reason. Second match had a shorter, sticky kid. Shot a single and passed to the side. Up 5-0. Sat in side and worked the collar for a few chokes. It couldn't get anything set. Eventually I wore him down and isolated an arm and tapped him with a V-arm. Last match kid was really tough, especially with spider guard. I pulled guard and he pushed a knee through. When I stuffed it I could fell him getting ready to back step so I waited for it. He did and I hooked the leg and popped up for the sweep. I was working double under passes when I has an opportunity for a standing pass but I knew I was t go an pick up the under hook. I hit it with a guillotine in mind and landed with the guillotine tight. He jumped to his back to escape and I climbed on top, but somehow it go loose. All I got was an advantage for some reason even though I ended up in side. Things stated going downhill from here. I felt pretty spent. Not dead, just not fresh like I usually do. He got back to guard and I got a head and arm caught on a stupid hip shift because I relaxed and tried to slow down and assess myself. Triangle. Some on pretty quick and I tapped. I had hurt my neck in the semi's and wasn't taking any chances. So another final match where I was winning and got tapped. I was pretty dissappointed. On thing that really hurt was the kid in the finals had only one match before me and it was with a 17 year old kid who he worked for a few minutes then was off the mat. I think if I was fresh I would have had a better than fair shot at beating him.
    I am going to start working some new passes. I don't know what but I have to up my passing game. I feel great on my feet and on bottom. I can dictate where the fight occurs with my wrestling and I haven't found anybody I can't sweep yet. My passes are good but I think they are too predictable right now. As a rule if I pass I win if I don't I loose. That seems to be my
    Sorry for all the typo's. I'm on my phone and it's pissing me off.
  22. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    General rule. I'm off for a few days then back at it. I'm also off the strict diet until I'm back from vacation July 28th. I'll get some videos posted later in the week when they get downloaded.
  23. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Tuesday 7/10/12
    Rotator cuff, neck strap 2x20x10 both ways
    Bench 2x20x45 8x95 5x115 5x135 3x150 17x161.5 2x2,3x190
    Chins 6x5,5,5,13,14,14xBW 1x7x8.5
    Treadmill circuit @6.0mph@2.5%
    1) bench 3x6,6,8x147.5
    Fatz Pulldowns 3x10,10,11x121
    2) standing laterals 3x13,15,15x35's
    Gi low pulley 3x12x70
    3) 10-countz 3x6x40's
    4) sprints 4@9.0mph@2.5%

    Band pushdowns 3x37xMini

    Decent for first back.
  24. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Thursday 7/12/12
    Hip circles, swings, dislocates
    Abductions 3x17xdouble mini
    Squats. 2x8x45. 8x115 5x135 5x185 5x225 15x245 2x1x287.5
    Fatz lever bar 2x5x5 3x8,12,20x6.25
    Stiff leg DL 8x135 3x9,13,15x186.5
    Treadmill circuit @6.0mph@2.5%
    1) reverse hypers 3x10x98
    Standing abs 3x15xGreen
    2) log cleans 3x3x135
    Landmines 3x8x45.75
    3) pause squats 3x3x142 3-counts
    4) sprints 5@9.0mph@2.5%

    Not bad. Tried the pause squats and I'm going to stick with them. I'm going to try and up them to 5 second pauses gradually over the next few weeks. Levers felt better and form was better. The extra calories are helping already.
  25. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Monday 7/16/12
    Rotator cuff
    Neck strap 2x22x10 up and down
    DE bench 2x20x45 added 60 in chains 3x45 3x65 3x95 8x3x108.5
    Military 5x45 added minis 5x45 5x65 5x85 16x92.5+minis
    CS rows (palms facing) 10x225 4x15,15,15,18x241
    Treadmill circuit 6.0mph@2.5%
    1) log press 3x4x125
    CS fatz rows 3x10x195
    2) reverse band bench 3x8,11,14x166. Mid grip
    Fatz DB curls 3x6,6,7x38.75's
    3) dips 3x10,10,15xBW
    Inverted rows 3x8,8,11xBW
    4) sprints 6@9.0mph@2.5%

    Not a bad workout. I'm not pushing anything too hard. This was supposed to be yesterday but I had some stuff going on. Tomorrow is DL and then I'm taking off for 10 days at the beach. I'll get some workouts in down there. Probably just 5/3/1 movement and 1 assistance, then I'll do some of the machines for fun and that will be it. Bodyweight was up to 183.5 on Saturday. Not too bad for a week off the diet wagon. I'll come back from the beach at 195 minimum. I always blow up when I'm on vacation. All the salty seafood and beer.
  26. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Tuesday 7/17/12
    Hip circles, swings, dislocates, abduction, hip flexors
    DE Squats 2x8x45 added lights 2x45 2x95 2x115 8x2x127+light
    DL 2" mats 5x135 5x185 5x235 2x265 15x276.5
    One leg squats 3x8,10,10x32.5
    Treadmill circuit @6.0mph@2.5%
    1) GHR 3x7,14,15xBW
    Ab strap 3x10x83.25
    2) axle cleans 3 3,4,4x118.5
    Rotations 3x8xMini
    3) Box Jumps 3x5,6,6x14
    4) sprints 7@9.0mph@2.5%
  27. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Friday 7/20/12
    Rotator cuff, neck strap 2x25x10 both ways
    Bench 2x20x45 8x95 5x115 5x135 3x155 16x171 2x3,4x190
    Chins 4x5,15,15,15xBW
    Laterals 3x10x40's
    Dips 3x20xBW
    Row/Pulldowns machine 3x12x235
    Sprints up to 7@9.0mph@2.5%

    Chrome and fitness palace. It was awful. No chalk allowed. Should be interesting squatting, Sunday or Monday. I think if I want my bench to start moving again, I am going to have to stop super setting it with chins. It's too hard on the shoulder.
  28. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Sunday 7/22/12
    Hip circles, abductions, hip flexors, dislocates
    Squats 2x8x45 8x115 5x135 5x185 3x225 3x245 13x260
    SLDL 5x145 3x8,8,10x195
    Leg extensions 3x20
    Leg curls 3x20
    Sprints worked up to 7@9.0mph@2.5%

    Spilled my chalk all over my bag and the floor. Made a hell of a mess, but nobody seemed to notice. Overall pretty good for vacation.
  29. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Tuesday 7/23/12
    Rotator cuff, neck strap
    Bench 2x20x45 3x95 8x3x115 straight weight
    Low pulley rows 4x15
    Split jerks 5x95 5x115 3x5x135
    Underhand chins 3x10
    DB curls 2x8x45's 1x8x50's
    Dips 3x15x25
    Sprints worked up to 7@9.0mph@2.5%

    Had planned on DL today but doing the boardwalk instead. My membership expires today and I'm not paying $20 for one workout so I'll DL at home Sunday or Monday.
  30. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Monday 7/30/12
    Rotator cuff, neck strap
    Bench 2x20x45 8x95 5x115 5x135 3x155 3x170 13x180.5 2x4x190
    Chins 4x5,15,15,15xBW 1x5x9
    Treadmill circuit @6.0mph@2.5%
    1) bench 3x6,6,12x147.5
    Fatz Pulldowns 3x8,8,9x125
    2) standing laterals 3x14,14,15x35's
    Gi low pulley 3x12x75
    3) 10-countz 3x3x41.25's
    4) sprints 2@9.0mph@2.5%
  31. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Tuesday 7/31/12
    Gi drilling 1:15

    Wednesday 8/1/12
    Hip circles, swings, dislocates, abductions, hip flexors.
    Squats 2x8x45 8x115 5x135 5x185 3x225 3x255 10x273.5
    SLDL 8x135 3x8,9,12x195.5
    Lever bar 5x5 3x8x6.5
    Treadmill circuit @6.0mph@2.5%
    1) reverse Hypers 3x10x98
    Ab wheel 3x6,7,10x14
    2) bag flips 3x8x110
    Twists 3x28x25
    3) pause squats 3x3,3,4x145
    4) sprints 3@9.0mph@2.5%

    Getting back into the swing. Bodyweight at 190 last night, say goodbye to the abs.
  32. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Friday 8/3/12
    Rotator cuff, Neck Strap 2x12x15
    DE Bench 2x20x45 3x45+60 3x65+60 3x95+60 8x3x110+60
    Military 8x45 5x45+minis 5x65+minis 3x85+minis 12x103.5+minis
    CS Rows Palms facing 10x225 4x15x245
    Treadmill Circuit @6.1mph@2.5%
    1) log press 3x4,5,5x125.5
    CS Rows Fatz 3x10x196
    2) Reverse band mid press 3x9,15,15x166.5
    Fatz Curls 3x6,6,8x38.75's
    3) Dips 3x10x,11,18x7.25
    Inverted rows 3x8,9,14x7.25
    4) Sprints 3 1/2@9.0mph@2.5%

    I have some video of last workouts squats, but I can't figure out how to post it???
  33. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Monday 8/6/12
    Hip circles, Dislocates, abductions, hip circles
    De Squats 2x8x45 2x45+light 2x95+light 8x2x128
    DL 2" mats 5x135 5x185 3x235 3x285 6x310
    One leg squats 3x7,8,9x35
    treadmill circuit @6.0mph@2.5%
    1) GHR 3x8,15,15XBW Hands Down
    Ab Strap 3x10x83.5
    2) Sumo DL 1.5" mats 3x5x195
    Band Rotations 3x8xmini
    3) Box Squats 3x6x14
    4) Sprints 4@9.0mph@2.5%

    Standing calves 4 sets

    Not a great day. Tweaked my back some. I was way off on what I wanted to get on DL. This was the first bad day I've had in a while so I'm not too worried about it.

    Results and new numbers.

    Bench 259 up 4, Squats 365 up 3, Military 145 up 5, DL 372 down 57.

    Numbers for next cycle
    Bench 192
    Squats 290
    Military 111
    DL 327.5 off 2" mats
  34. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    8/10/12
    Rotator cuff, neck strap
    Bench 2x20x45 8x95 5x115 5x135 5x150 18x163.5 5 minutes 2x3,4x192
    Chins 5xBW 4x6,6,6,8x7
    Treadmill circuit @6.1mph@2.5%
    1) DB bench 3x12,13,15x40's
    Fatz Pulldowns 3x10x125.5
    2) seated laterals 3x15x31.25's
    Strap rows 3x12x80
    3) 10-counts 3x3,3,4x41.25's
    4) sprints 4@6.1mph@2.5%

    Strap pushdowns 3x11x40.25

    Not bad considering I'm now sick. As soon as may back is feeling good I get sick.
  35. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Monday 8/13/12
    Hip complex warmup, dislocates
    Squats 2x8x45 8x115 5x135 5x185 3x225 10x246.5
    SSB GM's 8x105 3x10,10,13x135.5
    Treadmill circuit @6.1@2.5%
    1) Reverse Hypers 3x10x100
    Standing abs 3x15xGreen
    2) log Cleans 3x3,3,4x135.5
    Twists 3x30x25
    3) Pause squats 3x3x147.5
    4) Sprints 2@9.0mph@2.5%

    Standing calves 4 sets
    Band GM's 3 sets
  36. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Wednesday 8/15/12
    Rotator cuff, neck strap
    DE bench 2x20x45 added minis 3x65 3x85 8x3x93
    Military 8x45 Added minis 5x45 5x65 5x85 18x95
    CS Rows palms down 10x225 4x12,13,14,15x260
    Treadmill circuit @6.2mph@2.5%
    1) log press 3x5x126.5
    CS fatz rows 3x10x205
    2) 4 board mid grip 3x10,10,11x145
    Fatz BB curls 3x6,8,8x82
    3) dips 3x11,13,19x7.5
    Inverted rows 3x9,10,15x7.5
    4) sprints 2.5@9.0mph@2.5%

    Not bad at all. Weight is up a bit more than I'd like, 195, but I'll worry about that come the end of the month. Thinking about trying out that TB-500 stuff. If it really worked on healing joints and connective tissue it would be well worth the money. It actually doesn't look that expensive in the long run if I could get away with 2ml a week. Hell I spend close to $100 a year on glucosamine and chondroitin. After loading this would be about $150 and it is supposed to work much, much better. I'll have to research some more.
  37. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Thursday 8/16/12
    Gi live 6x5:00

    Didn't go too hard.

    Friday 8/17/12
    Hip complex, dislocates
    DE squats 2x8x45 added lights 2x45 2x95 2x115 8x2x129
    DL floor 5x135 5x185 3x235 3x265 13x280.5
    Lunges 3x6,6,7x48's
    Treadmill circuit @6.2mph@2.5%
    1) GHR 3x6,6,7xBW. Hands up under chin from now on
    Ab wheel 3x6,8,10x14
    2) axle cleans 3x4x120
    Landmines 3x8x46
    3) box jumps 3x6x14
    4) sprints 3@9.0mph@2.5%

    Calves 4 sets
    Band GM's 3sets

    Saturday 8/18/12
    Gi seminar with our blackbelts from the home school. 3 hours.

    Joints are really hurting. Knees are sore, hips are really sore and tight, and my feet hurt as well. Time to take off about 8-10 pounds. I think that will make me feel much better. Also I need to just get back into grappling shape again. It's the usual routine for me after taking it easy over the last half of summer.
  38. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Monday 8/20/12
    Rotator cuff, neck strap
    Bench 2x20x45 8x95 5x115 5x135 5x155 17x173 2x4,5x192
    Chins 5xBW 4x6,6,8,9x7.25
    Treadmill circuit @6.3mph@2.5%
    1) bench 3x8,9,10x148
    Fatz Pulldowns 3x10x126
    2) Seated Laterals 3x12x32.5's
    Strap rows 3x10x90
    3) 10- countz 3x3,4,4x41.25's
    4) sprints 3@9.0mph@2.5%

    Strap pushdowns 3x12x40.5
  39. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Wednesday 8/22/12
    Hip complex, dislocates
    Squats 2x8x45 8x115 5x135 5x185 3x225 3x245 11x261 2x1x290
    SSB GM's 8x105 3x11,12,13x136
    Treadmill circuit 6.3mph@2.5%
    1) reverse Hypers 3x10x101
    Ab wheels 3x10x83.75
    2) bag flips 3x4,4,6x120
    Band rotations 3x8x Mini
    3) SSB box squats 3x3x155
    4) sprints 3.5@9.0mph@2.5%

    Pretty decent workout. Having some tendinitis issues with my hip/thigh, up right at the joint. Took out pause squats and I'm hoping this helps.
  40. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,039
    Rep Power
    9519
    Level
    24
    Lv. Percent
    85.76%
    Achievements Posting Pro

    Thursday 8/23/12
    Gi Live 6x6:00

    Friday 8/24/12
    Rotator cuff, Neck Strap
    DE Bench 2x20x45 added mini's 3x45 3x65 3x85 8x3x94+mini's
    Military 8x45 added Mini's 5x45 5x65 3x85 17x100+mini's
    CS Rows Palms down 10x225 4x13,14,15,15x261
    Treadmill Circuit @6.4 mph@2.5%
    1) log press 3x5,5,6x127
    CS rows Fatz 3x10x205.5
    2) 4 Board mid-grip 3x10,10,11x146.5
    Fatz BB curls 3x6,8,9x82.5
    3) Dips 3x12,14,20x7.75
    Inverted Rows 3x10,10,15x7,75
    4) Sprints 3 1/2 @9.0mph @2.5%


    I have some severe tendonitis going on in my hips. Any suggestions welcome.
  

  
 

Similar Forum Threads

  1. Greatest Grappling Match Ever (MMA)
    By VolcomX311 in forum MMA
    Replies: 11
    Last Post: 11-18-2010, 08:14 AM
  2. P-slin for MMA and Grappling?
    By JudgementDay in forum Supplements
    Replies: 14
    Last Post: 05-14-2009, 01:14 PM
  3. supplementing for grappling
    By choke5050 in forum MMA
    Replies: 18
    Last Post: 03-27-2007, 06:54 PM
  4. what to eat and take before grappling match
    By dontsurfonmytur in forum MMA
    Replies: 8
    Last Post: 12-20-2006, 07:31 PM
  5. First Grappling contest in over 3 years
    By ironviking in forum General Chat
    Replies: 4
    Last Post: 07-08-2005, 11:28 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in