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smaller, slower, weaker

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24

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    #32
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    Tues 16/08

    Mma striking 1.5hrs

    Need to work on endurance big time!


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    #33
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    Wed 17/08

    Cat 3 hurricane

    Treadmill at 10mph 10% grade 18 sec plus 1 min bag work for 9 sets

    Tis hard work, should hav prob started wit cat 2 but its all abs between treadmill sprints which I hate


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    #34
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    Thurs 18/08

    Sub wrestling 1hr

    Mma striking 1.5 hr


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    #35
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    friday 19/08

    rest day


    sat 20/08

    couldn't make it to any classes but made it to the gym to lift instead

    forgot to take workout from TFW so just did this

    Cb bench top set 5 x 120

    Db bench 3 x 10

    pulldowns 3 x 8

    facepulls 3 x 15

    shoulder complex 3 x 10

    pushdowns 3 x 10

    hammer curls 3 x 10

    abs 3 x10

    seated calf raises 3 x 10

    total lack of lower body training the past couple of weeks, left knee was a bit dodgey from a wrestling class but grand now i think


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    #36
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    tues 23/08

    Gym

    Deadlift workout upto 180 x 5

    leg press worked upto 300 x 10

    incline bench 3 x 5 x 100

    pulldowns stack by 10,8,6

    felt sh*t before this from the weekends gargle session, but was lot better after it :)

    plan for the week:

    wednesday: bjj

    thursday: sub wrestling/mma striking

    friday: lift at lunch break (squat and bench)

    sat: bjj or sub wrestling


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    #37
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    wed 24/08

    Bjj 1hr


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    #38
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    thurs 25/08

    Sub Westling 1 hr, worked takedowns from double-under then 3 x 3 mins rounds

    mma stand up 1.5hr, worked on counters by switchin stance then 3 x 3 rounds


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    #39
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    fri 26/08

    bench 127.5 x 6

    DB bench 106 lbs 3 x 10

    seated row 3 x 10

    pushdown/facepull supperset 4 x 10-15


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    #40
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    Sat 29/08

    3 x 5 heavy bag


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    #41
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    Tues 30/08

    Squat 140 x 5

    Leg press 3 x 10

    Leg curls 3 x 15

    3 x 3 mins heavy bag


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    #42
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    Thurs 01/09

    Incline bench 90 x 15

    Db bench 3 x 8-10

    Chins 3 x 8

    facepulls 3 x 15

    Hammer curls 3 x 10

    Treadmill Sprint 30 sec on 30 off x 10


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    #43
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    Sat 3/09

    Deadlift double overhand 180 x 3

    Leg press 3 x 10

    Chins 5 x 5

    Military press 3 x 10

    Face pulls 3 x 12

    Curls 3 x 10

    Toe press 3 x 10


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    #44
    chris139ryan
    Banned (with Prison Access) Posts: 318 ✭✭chris139ryan


    thats some going getting 180kg on the bench well done and enjoy reading your improvements


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    #45
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    chris139ryan wrote: »
    thats some going getting 180kg on the bench well done and enjoy reading your improvements

    cheers, i basically ate my way to the 180 bench, think i weighted 118.5 kilos on the day i did it (down to 110 now), weight training has been taking back seat the past couple of months while get back into doing martial arts again, gonna start upping the weight over the next few weeks and work towards the hercs club champs in december.


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    #46
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    mon 05/09

    BJJ 1 hr

    working on sweeps from single leg and reg x guard, few rolls at the end


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    #47
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    Tues 06/09

    Mma striking 1.5hr (nearly needed the puke bucket)


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    #48
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    wed 07/09

    Bench 130 x 5

    Db Bench 3 x10

    cable row 3 x10

    Facepulls 3 x 15

    Pushdowns 3 x 10


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    #49
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    sat 10/09

    Wrestling 1.5hr

    worked on takedowns from arm drags


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    #50
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    Sun 11/09

    Squat 150 x 5

    deadlift 180 x 5

    split squat 3 x 10

    toe press 3 x 10


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    #51
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    Tues 13/09

    Wrestling 1.5hr


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    #52
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    September 12, 2011 Upper Body Workout

    Warmup

    Knee to Opposite Elbow Check Pushup 2x10
    Knee Check Pushup 2x10

    Bench Press 4x8
    Close-Grip DB Chest Press 5x8

    Hanging Around the World Pullup 3x8
    One-Arm DB Row 2x8 ea. arm

    Barbell Curl 3x10
    Wrist Roller 3x6 up/downs

    Abs
    Hanging Knee Check (Front) 3x12
    Ab Board Med Ball Sit-Up 3x15
    Hanging Twisting Knee Ups 3x8 ea. side

    Stretch

    (handy getting workouts from facebook group http://www.facebook.com/pages/Training-For-Warriors/118835364802229)

    weight 111kg


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    #53
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    Thurs 14/09


    Wrestling 1hr


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    #54
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    Sat 16/09

    BJJ 1.5hr

    Westling 1.5hr


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    #55
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    tues 20/09

    Bench 120 5 x 5

    DB Bench 3 x 8

    Pulldowns 3 x 8

    DB Rows 3 x 8

    Facepulls s/s pushdowns 3 x 10-12


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    #56
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    wed 21/09

    Bjj 1hr


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    #57
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    Thurs 22/09

    Westling 1hr

    Striking 1.5hr


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    #58
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    Fri 23/09

    Gym

    front squat 5 x 5 100

    leg curls 3 x 15

    Incline Bench 5 x 5 100

    Chins 3 x 10

    seated calf raises 3 x 15

    Curls 3 x 10


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    #59
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    sat 24/09

    Bjj 1.5hr

    Wrestling 1hr


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    #60
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    September 26, 2011 Upper Body Workout

    Warmup

    Barbell Bench Press 4x6
    DB Floor Press 3x8

    Triangle Pull-Up 3x8
    Inverted Row 3x10

    Bicep Curl to Press 3x10
    DB Tricep Overhead Press 3x10

    Abs

    Shin to Bar 3x10


    Stretch


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    #61
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    sept 27

    Wrestling 1.5hrs


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