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Unread 11-24-2012, 12:56 PM   #1681
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4 mii run, 1000 crunches, 25 pullups
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Unread 11-24-2012, 05:39 PM   #1682
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From Friday.

Squat:

5x225lbs
5x225lbs
5x225lbs

Overhead Press:
5x 98lbs
5x 98lbs
3x 98lbs

Leg Press:
10x265lbs
10x265lbs
10x265lbs
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Unread 11-26-2012, 08:26 PM   #1683
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From Today: Chest

1st day coming back from being sick, had 103 fever, did not eat Sun/Mon/Tues of last week, barely was able to enjoy Thanksgiving but still had my limits on it. Since I am coming back from the flu I limited myself to only working with about 65% of my max, not wanting to push it too hard. All this week will be relatively light work to get the groove back in motion.

Incline Dumbell Press

3 warm up sets of 12 reps 35,50,60lbs dumbells
6 sets of 5 reps 75lbs Dumbells

Flat Dumbell Press

5 sets of 10 80lbs. dumbells

Cable Crossovers

5 sets of 10 reps, 50lbs a side

Really wanted to focus on the squeeze here, light weight but very effective in the pause.

Push ups

4 sets of 20 to finish.
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Unread 11-27-2012, 01:48 PM   #1684
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Had a fantastic leg workout yesterday. Normally, I do a standard leg workout, I mean I like variety in my workouts, but let's face it, when it comes to leg day, you pretty much don't have a choice lol. I normally flip flop every week between regular barbell squats and front squats, but decided to do leg press, which I do once every 4-6 weeks. It's actually kinda turned into a make shift measuring stick for my progress.

Leg Extensions 2 warm up sets, 180@14, 180@14, 185@14*, 190@14*
*rest pause I flip flop between doing extensions before and after squats, doing them first is known as pre-exhaustive training, helps engage your quadriceps more, plus it warms up your knees for squats

Leg Press 445@20, 535@20, 625@20*, 645@10 <--this last set is 50 pounds over my last log, and a new personal best, I stopped, but think i had a few more reps in me, a good sign

Glute-Ham Raises, (Normally RDL's or Good Mornings), BW @ 10, 9, 8. I highly suggest these. They work well...your glutes and hamstrings REAL well.

Lying Leg Curls, (100@10, 80@12, 70@14, 40@10) because of those G-H Raises, I knew the weight I could do would be lower, so I just decided to do reverse pyramid. The last set I did super, super slow.

I like to do calves on a different day, just because I'm shaky at this point, and feel it's better to work them with non-exhausted supporting muscles.

A good leg workout is one I feel the next day every time I get up from my desk...and that is the case today
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Unread 11-27-2012, 08:40 PM   #1685
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Today was leg day! Took it easy due to illness last week, I never am quite up to par 1st week back. So I worked around my 70% max today with legs. Warmed up with 4 sets of leg extensions due to the cold weather, wanted to get the knee joints ready for squatting.

warm up leg extensions
15x75lbs
15x105
15x150
15x180

Squats
15x135
12x185
8x225
3x275
3x315
4 sets of 3x345

Leg Press
10x400
10x490
4 sets 10x600

Lying Hamstring curls
6 sets of 12 at 40,55,70,85x3

Normally I do hamstrings on another day to really focus on beating them up but had to kill time, someone was on the leg extension.

Back to Leg Extension to finish with holds
5 sets at 150 for 12-15 reps doing holds for 5-10 seconds each randomly throughout with long holds on the last rep til my legs are shaking.

This is a very light routine except maybe squats, I could have gone up but decided to side with caution due to being at a diminished capacity.
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Unread 11-28-2012, 08:07 AM   #1686
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Early workout today, lots on the agenda to do. So decided to hit weights early. Shoulders has been an issue for me due to recurring problems due to previous work related and mma training related injuries. So my weights on them are not as high as the rest of my lifts.

Shoulder Day

Upright Cable Row

sets of 15 on 30,40,50,60, and 3 sets on 70lbs.

Dumbell Shoulder Press

12X20LBS
12X30LBS
10X40LBS
8X50LBS
3 SETS OF 8 ON 60LBS

Side Raises (here is where my injuries tend to heat up so I am rehabbing here)
10 rep sets on 10,15 and 3 sets on 20lbs

Dumbell Shrugs

sets of 10 on 45,60,75 and 2 sets of the 100s

Cardio will be tonight, 30 mins on the stairmaster and some light ab work.
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Unread 11-28-2012, 09:49 PM   #1687
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Sokar - MMA Training? What kind of stuff do you do for it? Did someone teach you or are you self-taught?
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Unread 11-28-2012, 10:54 PM   #1688
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5 mi run, 500 crunches, 10 pullups
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Unread 11-29-2012, 08:48 PM   #1689
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Slapthefatcat, I have trained for about 10 years in mixed martial arts, focusing manly on kickboxing for which I have taught for the last 6 years. I do have some experience in BJJ as well but the stand up game is what I prefer. I trained with instructors from Houston to Dallas working on various aspects of the game experiencing many modern and traditional training methods. As to whats involved it is a lot of pad work, sparring and partner drills to build trained response but also to allow you to think of your feet and react quickly. It is my preferred form of cardio as it is both aerobic and anaerobic.

Today was Arm Days

Dumbell Curls

warmup with sets of 20 on 15,25,35lbs

working sets

3 sets of 15 of 45lbs
3 sets of 12 of 55lbs

Spider Curls with EZ bar

4 sets of 12 at 55lbs

Cable curls-straight bar

sets of 15 at 60,80,100, 3 sets at 120

Triceps Pulldowns with rope attachment

2 sets at 60lbs 15 reps
2 sets at 80lbs. 15 reps

Skull Crushers with EZ bar

65lbs 4 sets of 12

Close Grip Bench

3 sets to failure with 65lbs EZ bar, very little rest between sets.

Had to cut it short there due to clients, no cardio today allowing the knee to rest after a good leg day and some brutal time on the stairmaster. Doing back in the morning and cardio at night tomorrow.

Had to cut it short due to clients but wanted to mainly focus on biceps today, my triceps are already further along.
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Unread 11-30-2012, 03:22 AM   #1690
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YRG Fat Burner and Red Hot Core, back to back.

I'm still a bit woozy LOL
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Unread 12-01-2012, 04:26 AM   #1691
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Been sick for the past week, so tried to cram two missed workouts into one. Had to drop all my weights, couldn't even pull my working deadlift for one rep.

Deadlift
60kg x8
100kg x5
110kg x 3

Good morning
40kg x10
50kg x10
50kg x10

Bent over row
20kg x 10
20kg x10
20kg x8

Side Lat raises
10kg x 10
7.5kg x10
7.5 kg x10

OHP

43.5 x 5
43.5 x 5
43.5 x 3
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Unread 12-01-2012, 05:45 AM   #1692
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Sorry was busy yesterday, but I did back on Friday. Started out with deadlift...

Deadlift- No straps on these lifts, normally I do use straps once I get over 225, but I had forgot mine at home. So today I got my grip training in lol. I did remember my belt though.

12x135
10x185
8x225
3x275 This ends the warm up...
2 sets of 2 at 315 I did 2 sets because the 1st did not feel right form wise and did not want to go up further in weight until I locked it in. Fortunately a fellow trainer was watching me at this point and corrected me. Hey we all need that outside view sometimes lol.

2x335
And 5 sets at 355 for 2 reps each.

I did not want to go any further in weight, form was locked and good, but I was going for as many sets as I could get. I took longer rests between each set approximately 2 minutes. Once you get higher in the weight of deadlift you start to get that queezy feeling because your overloading your central nervous system. As long as you breathe though, ya won't pass out... like this guy lol http://www.youtube.com/watch?v=k8RcDb_wZfQ

Lat Pull Down

10x60
10x90
10x120
4 sets at 150

I normally work at a higher weight here but still shaking off the illness of last week and deadlift was super taxing on me.

One arm Dumbell Row

8X60
8X70
3 sets of 6-8 on 80

These showed me just how wasted I was, normally I do the 100s no problem but today I was just spent by the time I reached them.

In the evening I returned for 30 minutes of cardio on the treadmill, a mix of running and walking at a high set incline. My goal in my cardio is to get in and get out, burn some fat but not go overboard as I am tying to bulk. And so while I want to do fat burning cardio I do not want to burn all the calories needed for me to gain size. I finished with some kick drills on the heavy bag.

This morning(Saturday) I will we doing a make up cardio day, I had to skip a session during the week so I will have to do it this morning. More than likely it will be stairmaster to still work legs and glutes while burning fat.

Arbite, what did you come down with? I had the flu, I practically did not eat for 3 days last week so this week I have been slow going. It seems everyone is coming down with something. When you do your good mornings, are you working with just the bar? Or are you in a squat rack with a catch set up? I have never been a fan of them but I do them begrudgingly. When I do them, I make sure to set the catch bars in the squat rack just for a safety at the right height for me.
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Unread 12-01-2012, 09:56 PM   #1693
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10 minutes treadmill. 0.6 mi.
10 minutes recumbent bike. 3.6 mi.
5 minutes rowing. 1k m.
10 minutes treadmill. 0.56 mi.
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Unread 12-02-2012, 01:31 PM   #1694
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ran 3 miles in 27 minutes
25 regular squats with 40 lbs
25 wide squats with 20 lbs
50 hip rises with 20 lbs.
I am also going to try to walk for an hour today.
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Unread 12-03-2012, 01:19 PM   #1695
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I don't see many guys do good mornings at my workout time at least, but I do them occasionally, with just the bar. I see them as something to exchange for RDL's for some variety.

Arbite and Sokar, I think everyone has that kind of off day, coming back from being ill or just for no apparent bloody reason *shakes fist*. You build up a head of steam and then boom benched for whatever reason. My worst one, was a couple years ago when I worked part-time retail, around the holidays I couldn't get to the gym for almost two weeks!

Looking forward to this week, had some fantastic workouts last week and hoping to keep it up!

~Em1nAI
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