Lets get this sh!t rolling
- Thread starter Rodja
- Start date
Rodja
Board Sponsor
Another tard trying to start an e-war...
Rodja
Board Sponsor
1/27-Chest/Back, Cardio
Dips-BW+90x6, BW+100x5
BB Rows-295x10, 315x8
Flat Flys-55x12, 2x55x10
Lat Pulldowns-180x10, 2x200x6 (PR)
HS Incline Press-2x100x8
Cable Rows-2x200x10 (PR)
Flat DB Press-2x65x12 (60 sec rest)
Pullovers-70x10
15 minutes cardio
I had a great pump from this session, but I have got to start eating more carbs at breakfast because I am starting to go slightly hypo during my sessions. Strength was excellent and my M-M connection was also great. I slightly tweaked my right shoulder during pullovers, but it is nothing too bad; I just didn't want to risk injury while I was already very fatigued. I was sweating my ass off from the very beginning and the aggression from the RPM and AX has kicked in full-force. I am approaching this as more of a recomp in the same fashion as I did last year with a clean diet and increased cardio, but I am also seeking to gain strength across the board on my lifts. My diet is a slight (~200 kcals) caloric surplus, but I eat clean on all but 3 meals throuughout the week (out of ~50).
Dips-BW+90x6, BW+100x5
BB Rows-295x10, 315x8
Flat Flys-55x12, 2x55x10
Lat Pulldowns-180x10, 2x200x6 (PR)
HS Incline Press-2x100x8
Cable Rows-2x200x10 (PR)
Flat DB Press-2x65x12 (60 sec rest)
Pullovers-70x10
15 minutes cardio
I had a great pump from this session, but I have got to start eating more carbs at breakfast because I am starting to go slightly hypo during my sessions. Strength was excellent and my M-M connection was also great. I slightly tweaked my right shoulder during pullovers, but it is nothing too bad; I just didn't want to risk injury while I was already very fatigued. I was sweating my ass off from the very beginning and the aggression from the RPM and AX has kicked in full-force. I am approaching this as more of a recomp in the same fashion as I did last year with a clean diet and increased cardio, but I am also seeking to gain strength across the board on my lifts. My diet is a slight (~200 kcals) caloric surplus, but I eat clean on all but 3 meals throuughout the week (out of ~50).
Rodja
Board Sponsor
1/28-Legs
Squats-3x185x3 (15 seconds rest)
SLDL-3x135x10 (20 sec rest)
Unilateral LP-2x330x8 (30 sec rest)
Walking DB Lunges-2x55x12 (30 rest)
1/29-Cardio/BJJ
I worked on my technique primarily and have been trying to expand my mount game. I worked a triangle from mount, but switched to an armbar (my left leg was under the head) by taking my right foot to my left hip and holding it down with my right arm while I isolated the arm with my left arm. Not easy to pull off, but I am trying to implement my flexibility into my BJJ more. I also worked my guard and got a kimura from the bottom on a purple belt.
The main reason I am working on my guard is because I have a fight on 2/27 in Austin, TX at 170. My opponent is a former Iowa wrestler, so I am expecting him to try to take it to the mat quickly. Unlike every other fight I have had, I will be not be looking for a takedown and will instead go to sprawl-and-brawl gamplan. I am going to use my reach and my lead kick to his lead leg to through him off his game until I set up my left straight and will fire that only when I see the opening.
Squats-3x185x3 (15 seconds rest)
SLDL-3x135x10 (20 sec rest)
Unilateral LP-2x330x8 (30 sec rest)
Walking DB Lunges-2x55x12 (30 rest)
1/29-Cardio/BJJ
I worked on my technique primarily and have been trying to expand my mount game. I worked a triangle from mount, but switched to an armbar (my left leg was under the head) by taking my right foot to my left hip and holding it down with my right arm while I isolated the arm with my left arm. Not easy to pull off, but I am trying to implement my flexibility into my BJJ more. I also worked my guard and got a kimura from the bottom on a purple belt.
The main reason I am working on my guard is because I have a fight on 2/27 in Austin, TX at 170. My opponent is a former Iowa wrestler, so I am expecting him to try to take it to the mat quickly. Unlike every other fight I have had, I will be not be looking for a takedown and will instead go to sprawl-and-brawl gamplan. I am going to use my reach and my lead kick to his lead leg to through him off his game until I set up my left straight and will fire that only when I see the opening.
Rodja
Board Sponsor
1/30-Arms/Delts
Overhead Press-135x12, 155x8
Close-Grip-225x10, 245x8
Seated Side Laterals-2x45x10
Overhead Extensions/Cambered Curls-2x85x8/2x95x10
Hammer Curls-3x50x10
Pressdowns/Facepulls-2x190x10/2x160x15
HS Preacher Curls-90x12, 105x8
Hypers/Hanging Leg Raises-3xBW+25x15/3xBWx15
DC Stretches
I had a great training session today, but with one huge drawback: I re-aggravated my erectors on my right side. When I awoke this morning, my back was so stiff that I could barely rotate my trunk. This is very frustrating because I was stating to get my cardio back to a decent level (comfortably training with HR @~160). I had been slightly hypocaloric this week, so I had a huge cheat day yesterday after my training was done to refuel my tanks (I probably ate about 6000 kcals). My glycogen levels are back up this morning and I am going to stretch and do minor rehab on my back this weekend.
Overhead Press-135x12, 155x8
Close-Grip-225x10, 245x8
Seated Side Laterals-2x45x10
Overhead Extensions/Cambered Curls-2x85x8/2x95x10
Hammer Curls-3x50x10
Pressdowns/Facepulls-2x190x10/2x160x15
HS Preacher Curls-90x12, 105x8
Hypers/Hanging Leg Raises-3xBW+25x15/3xBWx15
DC Stretches
I had a great training session today, but with one huge drawback: I re-aggravated my erectors on my right side. When I awoke this morning, my back was so stiff that I could barely rotate my trunk. This is very frustrating because I was stating to get my cardio back to a decent level (comfortably training with HR @~160). I had been slightly hypocaloric this week, so I had a huge cheat day yesterday after my training was done to refuel my tanks (I probably ate about 6000 kcals). My glycogen levels are back up this morning and I am going to stretch and do minor rehab on my back this weekend.
Rodja
Board Sponsor
Really behind on my updates, but here is a synopsis of the past week:
1. I have staying/living at friends' places the past week (had a huge fight with my old roommate about his c*nt of an ex that is always over)
2. I have still been training regularly and eating well throughout this period of flux
3. Footwork is finally back; my focus has been on exploding into my 1 & 2 then setting up either a 3 or a RLK.
4. Been working my guard more heavily than usual and am focusing on leglocks; every wrestler is susceptible to leglocks.
5. Cardio is up to a solid 2 rounds and about 90-120 seconds of a third round. I am still 3 weeks out, so I have a little time to get that higher.
6. Strength is up at the gym and have switched to 1-2 working sets (6-7 for large muscles, 4 for small muscles) to keep my LBM levels high without overly stressing my CNS.
7. Weight is in the 186 range, which is completely normal for me and makes for a comfortable cut.
8. Missed a few days of the AX, but started it again on Wednesday night.
1. I have staying/living at friends' places the past week (had a huge fight with my old roommate about his c*nt of an ex that is always over)
2. I have still been training regularly and eating well throughout this period of flux
3. Footwork is finally back; my focus has been on exploding into my 1 & 2 then setting up either a 3 or a RLK.
4. Been working my guard more heavily than usual and am focusing on leglocks; every wrestler is susceptible to leglocks.
5. Cardio is up to a solid 2 rounds and about 90-120 seconds of a third round. I am still 3 weeks out, so I have a little time to get that higher.
6. Strength is up at the gym and have switched to 1-2 working sets (6-7 for large muscles, 4 for small muscles) to keep my LBM levels high without overly stressing my CNS.
7. Weight is in the 186 range, which is completely normal for me and makes for a comfortable cut.
8. Missed a few days of the AX, but started it again on Wednesday night.
mrchance33
New member
Good luck and do your best!