As promised, here are the updates for the last few days. I've been out of town working, but i finally got home at a decent time and can type it all out on the desktop. (its a b*tch for me on the app)
This week's workouts are basically a repeat of last week's. The weight and reps are in a good range for me and to prevent any possible injury I decided not to up the weight nor the reps for this week. That decision had a lot to do with the MMA training every night. I put myself through a ton of abuse during that because i will go to jiu jitsu class, then stay for kickboxing and the mixed class. (Approx 3.5 hrs total) The bruising all over makes me super sore for that next morning's workout. Great cardio though! being as it is great cardio, I have eliminated the cardio segment of my morning workouts (i'm trying to heed some previous advice about doing too much).
Monday looked like this:
• Decline Bench 75% x 5
• 75% x 5
• 85% x 5
• 85% x 3
• 95% x 3+
• Biceps Cable [rope hammer grip]
• 70lbs x 40
• 80lbs x40
• 110lbsx40
• 130lbs x 25 +
• Triceps (pull downs-rope grip,over-head extensions, nose breakers)
• 70lbs x 40
• 80lbs x40
• 110lbsx40
• 130lbs x 25 +
• Chest (Dumbbell flies, Dumbbell incline, half moons)
• 55lbs x 20 (Weight reflects incline. Weight for flies/ 30lbs-45lbs)
• 55 lbs x 20
• 60lbs x 20
• 65 x 12
Tuesday:
• Deadlift
• 75% x 8 (Superset abs)
• 75% x 8
• 85% x 5
• 85% x 5
• 95% x 3+
• Traps (shrugs & cable shrugs, farm walk)
• 135lbs x20 (Super-set side extensions with a 45 plate & Viking pulls).
• 185lb x12
• 225lbs x 8+
• 225lbs x 8+
• 225lbs x 8+
• Upper Back ( incline rev. flies, weighted rows w/curved bar -chest height-Pull-ups w/assist)
• 135lbs x15
• 135 lbs x10
• 135 lbs x10
• 140lbs x 8+
• 140lbs x 8+
• Bent over rows (single arm)
• 55lbs x 12 (Super-set with hang cleans. 65%,75%,75%,80%,80%)
• 65lbs x 10
• 65lbs x 10
• 65lbs x 10
• 70lbs x 10+
Tuesday Evening:
one hour jiu jitsu
one hour fifteen minutes of kickboxing
one hour fifteen minutes of Mixed
Wednesday:
• overhead press
• 75% x 8
• 75% x 5
• 75% x 5
• 85% x 3
• 95% x 1+
• Traps (shrugs and cable shrugs)135lbs x15
• 135lbs x15
• 135lbs x15
• 185lb x12
• 205lbs x 8+
• Shoulders (cable pulls, neck, face, overhead)
• 60lbs x15
• 60lbs x15
• 650lbs x15
• 70 lbs x10
• 70lbs x 8+
• Triceps (Pull downs-rev & fwrd/over-head extensions-ceiling & straight. Rope grip)
• 70lbs x 40
• 80lbs x40
• 110lbsx40
• 130lbs x 25 +
****some of this weight was reduced because the night before I got a few wicked bruises on my biceps and shoulders. They were seriously sore yesterday. Ice and heat rotating after workout.
Wednesday Evening:
One hour BJJ
One hour Boxing
One hour fifteen minutes no-gi BJJ
Today so far:
• Parallel Squats
• 75% x 8
• 75% x 5
• 75% x 5
• 85% x 3
• 95% x 1+
• Leg press
• 12
• 12
• 12
• 10
• 10
• Step ups weighted
• 135 x 12
• 135 x 12
• 135 x 12
• 135lbs x 10
• 135lbs x 10+
• Leg extensions-same set up as leg curls.
• Leg curls
• X20
• X20
• X15
• X10
• Calf raises
• x15 (Superset abs)
• x15
• x15
• x10
• x 8+
**** I think I may skip the Muythai tonight. My legs are tired! lol
Once again I apologize for such a late update.