Rodja's XF/DCP Experience

2/23-Delts, Traps, Triceps, Abs

Standing BB Press-125x10, 135x8, 145x6
CG-BP-185x6, 195x4
Overhead Cambered Extensions/Side Laterals-3x95x10/35x10, 2x40x8
Pressdowns/DB Shrugs-3x170(13)x12/2x100x10
Cable Laterals/Side Bends-3x30x12/3xBWx15
Crunches/Leg Lifts w/ Hip Thrust/Planks-2x50/2x15/2x30 sec

DC Stretches

Cardio
3.5 mile run
 
That is a very well structured day... good job. You're previous day's conditioning looks like a quick trip to the city of puke.

How long of rest periods are you incorporating in regards to the weight training?
 
Ubiquitous said:
That is a very well structured day... good job. You're previous day's conditioning looks like a quick trip to the city of puke.

How long of rest periods are you incorporating in regards to the weight training?
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For the main compound lifts, MP and CG-BP for today, I usually have between 2-3 minutes of rest. I a trying to build some strength there, but the rest of the lifts are generally around 60 seconds. My problem is that my cardio recovers much faster than my muscles, so I feel like I am slacking.

I was surprised at my level of conditioning yesterday, especially since I have pretty much cut my cardio/sparring by about 50% for various reasons. I feel like I could easily get to "fighting" shape within 6 weeks of training.
 
Shouldn't be too much longer before we get your bottle of DCP to you. Still waiting on production to ship it to us!
 
Steveoph said:
Can't wait to see your log get going rodja. I'm waiting on the XFactor too. I reloaded on all my basics from NP, just waiting for the shipping . Should be here before the X Factor I think.
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I am extremely ready to get this going, especially since I am going to be doing a lean bulker with it. I haven't tried to put on a decent amount of LBM since the summer.
 
2/25-Chest, Back
Underhand BB Rows-225x10, 245x10, 275x10
Flat BP-2x185x5
Wide-Grip Pulldowns-165x10, 2x180x8
Incline DB Press-2x75x7
Cable Rows/Dips-2x205x10/2xBW+45x10
Incline Flys-35x12, 40x10

DC Stretches

30 mins sparring
 
2/26-Conditioning

I usually train legs on this day, but the hammies told me otherwise. However, I still got in a great conditioning session

2, 3-minutes rounds of shadow boxing (warm-up)

3, 5-minutes rounds of:
30 sec burpee
30 sec jumping jacks
60 sec double- leg shots
60 sec sprawl into knee-ups
60 sec shadow boxing
60 sec GnP drills

My shirt was drenched by the end of this (HEAT and RPM is off the hook).
 
Very nice. I'm subbed and good luck bro. You should be getting that DCP shortly.
 
Rodja said:
2/26-Conditioning

I usually train legs on this day, but the hammies told me otherwise. However, I still got in a great conditioning session

2, 3-minutes rounds of shadow boxing (warm-up)

3, 5-minutes rounds of:
30 sec burpee
30 sec jumping jacks
60 sec double- leg shots
60 sec sprawl into knee-ups
60 sec shadow boxing
60 sec GnP drills

My shirt was drenched by the end of this (HEAT and RPM is off the hook).
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Great conditioning routines
 
I forgot to add that the Napalm provides such a nice cooling sensation, especially when I start to sweat it out while training. It's not as painful as Cap, but still present.
 
2/28-Chest, Back, Biceps
Underhand BB Rows-225x12, 275x10, 285x8
Pull-Ups-3xBWx6 (30 secs rest)
Dynamic BP-6x135x3 (15 secs rest)
Incline DB Press/DB Curls-2x60x12/35x12, 40x10
Facepulls-2x130x10
BB Curls-105x6+4+3
HS Preacher Curls-70x10, 70x10, drop, 45x10
Crunches/Leg Lifts w/ Hip Thrust-2x50/2x20

Cardio
20 mins elliptical (280.8 kcals)

I, obviously, felt great during this WO; great focus, pump, cardio, aggressions, and I was seating lift a fat kid on meth.
 
3/1-Delts, Traps, Triceps

MP-135x8, 145x6
Smith CG-BP-205x6, 215x6
Lying DB Extensions/Side Laterals-3x30x10/35x10, 2x40x8
Pressdowns/DB Shrugs-150x12, 165x12, 180x10/3x100x10
Smith Wide-Grip Upright Rows-95x12, 105x12

DC Stretches

I felt so sluggish today because I barely slept and had a decent amount of beers last night. I picked up some momentum as the WO progressed and I had some decent strength numbers as well.
 
3/3-Chest, Back, Biceps
Incline BP-165x6, 175x4
BB Rows-225x10, 275x12
DB Press-70x10, 75x8, 80x5
Pull-Ups-3xBWx8
HS Incline Press-2 platesx8
Cable Rows-195x8
Flat Flys-40x12
HS Reverse Pull-Down-2platesx10
DB Curls-2x40x10
Arnold Concentration Curls-30x10

DC Stretches

Long-ass WO, but strength and energy were very high (RPM+HEAT+Enviga). Great mind-muscle contractions and a higher emphasis on TUT during lifts.

That being said, I am putting all MMA training on an indefinite hiatus due to school and injuries. Luckily, I can still lift my upper-body, which needs way more work than my thighs, but my hamstrings have not recovered as quickly as I anticipated.
 
VolcomX311 said:
Man, you must of really tweaked your hamstrings. That's been quit the re-occurring theme here.
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I don't have anywhere near my usual ROM and I can't do anything explosive off of them. It's really frustrating because I was making some great progress in my stand-up game, but I can't throw kicks or shoot-in, so I am very limited in my game, ATM. I hope they will be healed by the end of the month; hell, it's already been almost 4 weeks since I hurt them originally and I haven't had any significant improvement.
 
Rodja said:
I don't have anywhere near my usual ROM and I can't do anything explosive off of them. It's really frustrating because I was making some great progress in my stand-up game, but I can't throw kicks or shoot-in, so I am very limited in my game, ATM. I hope they will be healed by the end of the month; hell, it's already been almost 4 weeks since I hurt them originally and I haven't had any significant improvement.
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Sorry to hear that. There are few things in life more annoying then physically limiting injuries.

I had a slip disc at L3, w/pinched sciatic nerve a few years ago, so I know all about the drag of physically limiting injuries.

Hope you heal up sooner then later.
 
Before I post my numbers for today, I need to update my goals. As fate would have it, I have been offered a fight on May 3rd in south TX; naturally, I accepted. So, this lof is now going to a fight prep log. I am fighting at WW, even though I am only at 175 or so right now, because cutting 20 lbs just isn't going to happen.

3/6-Chest, Back, Biceps
BB Rows-295x8+6+5
Flat BP-6x135x3 (15 sec rest)
Reverse Grip HS Pulldowns-2 plates+25x8+6+4
Dips-3xBWx12 (30 sec rest)
Rear Flys-45x12
BB Curls-95x10

DC Stretches

My left shin is pretty much healed, even though there is a little nerve damage, but my hams are still cranky. I don't think I am going to have many HK's in my arsenal this time, which sucks because I wanted to CC someone.
 
VolcomX311 said:
Good luck with that. First question on my mind is, how's the hammy's coming along?
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Doing better (my ROM has increased), but not 100%. I honestly don't expect them to be healed by fight time, but I can adjust because I can still shoot for a TD and throw low/body kicks without pain.
 
3/8-Triceps, Delts
SM Close-Grip BP-195x8, 205x6
HS Shoulder Press-(2 plates)x10, (2plates+10)x6
Lying Extensions/Side Laterals- 2x95x10, 2x40x10
Pressdowns/Facepulls-2x180x12, 2x110x15
SM Wide Upright Rows- 105x12, 115x12
Weighted Abs

DC Stretches

3/10-Chest, Back
Dips-2xBW+70x6
Pull-Ups- 3xBWx8
Flat DB Press-2x75x8
Underhand Rows-225x10 (stopped due to pinch in subscapularis)
Incline HS Press-2plates+10x8

DC Stretches

5, 5-minute sparring rounds
 
great log soo far rodja, quick question on your chest day you did 6 sets of 135 for 3 reps 15 seconds rest, just out of curiousity whats the purpose of that?? im curious cause it looks like it would do something interesting!
 
king1033 said:
great log soo far rodja, quick question on your chest day you did 6 sets of 135 for 3 reps 15 seconds rest, just out of curiousity whats the purpose of that?? im curious cause it looks like it would do something interesting!
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It's for power. It is a concept that I took from Westside training; the goal is to complete the reps in ~3 seconds.
 
Log is looking great bro! DCP should be there anyday buddy.

:squat:
 
Rodja said:
It's for power. It is a concept that I took from Westside training; the goal is to complete the reps in ~3 seconds.
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i incorporated the 135x6 for 3 reps but it took me around 5 seconds to complete the set i didnt know i was suppose to go fast but i did the rest for 15 seconds before the next set the last set i only got 2 reps it was a ***** to do!!!

sorry for hyjacking i just wanting to thank you for presenting this new technique to me
 
king1033 said:
i incorporated the 135x6 for 3 reps but it took me around 5 seconds to complete the set i didnt know i was suppose to go fast but i did the rest for 15 seconds before the next set the last set i only got 2 reps it was a ***** to do!!!

sorry for hyjacking i just wanting to thank you for presenting this new technique to me
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No prob; logs are supposed to help others learn.

Trauma, the DCP arrived today.
 
2/12-Cardio, Sparring

5-mile run

MMA sparring with takedowns and grappling

Today's training was horrible. I had to stop twice while running on my normal hill route. Then, to top it off, a takedown went horribly wrong and my training partner did a knee-through pass right on my balls.
 
Rodja said:
2/12-Cardio, Sparring

5-mile run

MMA sparring with takedowns and grappling

Today's training was horrible. I had to stop twice while running on my normal hill route. Then, to top it off, a takedown went horribly wrong and my training partner did a knee-through pass right on my balls.
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Hahaha, sorry but I had to laugh about the ball pass. Why did you have to stop, your hammies?
 
Rodja said:
2/12-Cardio, Sparring

5-mile run

MMA sparring with takedowns and grappling

Today's training was horrible. I had to stop twice while running on my normal hill route. Then, to top it off, a takedown went horribly wrong and my training partner did a knee-through pass right on my balls.
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Damn :blink:......that's never good bro. Don't let the day effect you, your log looks solid man. Tomorrow is a new day to kick some azz!! :)
 
Rodja said:
No, my cardio was not where I though it was. And there is nothing funny about p*ssing blood...:stick:
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OMG, sorry to hear that. I hope you don't unload a bloody load onto that chick that thinks you're violent:blink: I thought cardio would be one of the last things that would be an issue for you, especially after that gassing session in your first pro fight:twisted: Seriously though, sounds like a horrible day, brush that off with the quickness.
 
Alexander said:
OMG, sorry to hear that. I hope you don't unload a bloody load onto that chick that thinks you're violent:blink: I thought cardio would be one of the last things that would be an issue for you, especially after that gassing session in your first pro fight:twisted: Seriously though, sounds like a horrible day, brush that off with the quickness.
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That burns, Alex. I am a little concerned about my conditioning now, but I am going to hit it harder than I have before, especially now that I can be in a kcal excess for this fight. I hope to get to about 180 before cut-down from 175.
 
Rodja said:
That burns, Alex. I am a little concerned about my conditioning now, but I am going to hit it harder than I have before, especially now that I can be in a kcal excess for this fight. I hope to get to about 180 before cut-down from 175.
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Nice semi-pun, on the "that burns". That's a good way to look at it. Only cutting 5 pounds the day of is great, but if it's a rematch that guy was pretty heavy wasn't he? I guess not gassing should be a bigger concern than size. Either way I think you smash that dude. What are the chances of the rematch?
 
Alexander said:
Nice semi-pun, on the "that burns". That's a good way to look at it. Only cutting 5 pounds the day of is great, but if it's a rematch that guy was pretty heavy wasn't he? I guess not gassing should be a bigger concern than size. Either way I think you smash that dude. What are the chances of the rematch?
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He couldn't have been more than low 80's. Still awaiting word on the rematch. I am already stronger and more powerful than I was the first time around.
 
Rodja said:
He couldn't have been more than low 80's. Still awaiting word on the rematch. I am already stronger and more powerful than I was the first time around.
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Yeah, he was kind of tall for WW, but not very muscular. You should really take care of him somewhat easily. You seem to be better at everything than him. Honestly, he just fought a smarter fight, probably not even really intentionally. You were just spending so much energy, but not inflicting the damage that you could have. He stuck around and pounded you when you got tired. I bet you were pissed, since you really weren't hurt?
 
Alexander said:
Yeah, he was kind of tall for WW, but not very muscular. You should really take care of him somewhat easily. You seem to be better at everything than him. Honestly, he just fought a smarter fight, probably not even really intentionally. You were just spending so much energy, but not inflicting the damage that you could have. He stuck around and pounded you when you got tired. I bet you were pissed, since you really weren't hurt?
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I was pissed at myself for not prepping properly, but I learned so much from that fight. I am know such a conditioning Nazi and I have learned how to combine all the elements of training much better.
 
Rodja said:
I was pissed at myself for not prepping properly, but I learned so much from that fight. I am know such a conditioning Nazi and I have learned how to combine all the elements of training much better.
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Right on. I really hope you get the rematch. I hope you get the notice soon, as I bet the rematch would crank up your training just that much more.
 
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