tribute to the master.
31/05/11
Shadow Box - 20 minutes
Front Squats - 5 with 57lbs
5 with 88lbs
5 with 110lbs i ended messing the percentages.
Front Squats - 2x10 with 88lbs
DB Step up - 22lbs 10/8
Smith Standing Calf Raises - 176lbs 12/12
Cardio - 15 minutes
just did one of self ART for as long as needed with a tennis ball on it bands and for christ THE PAINNNNNN, gonna do tomorrow and on and on till i feel it relaxed and not so tense.
Was so pumped i did more 30 minutes of cardio this night before dinner.
01/06/11
Back to MMA training
MMA - 90 minutes
worked 30 minutes on wrestling techniques, 30 minutes on ground control and positioning and the last 30 with some light sparring.
I feel trashed, i even thought of doing cardio this night but i’m smoked, i guess it will take a little while till a i up the volume.
Ease into it man, don’t blow yourself out!
02/06/11
Press - 5 with 92lbs
5 with 106lbs
8 with 119lbs
Scarecrows - 13lbs 10/10/10/10/10
Facepull - 18lbs 12/12/12/12 saw poliquin video on facepull and i was doing with the handle too high.
Decline Situp - BW 10/10/10/10 even with a less inclined support i felt my lower back on the last reps, i guess i need to find something even easier.
Cardio - Eliptical 35 minutes
took one sip of jack3d, i knew i shouldn’t have bought it but my friend was selling it for so cheap and i wanted to taste all that hype, gonna sell that shit and buy some good fish oil and protein.
[quote]solidkhalid wrote:
Ease into it man, don’t blow yourself out![/quote]
i’ll sure go slow, volume over time, don’t wanna mess my elbow tendonitis.
I tried the jack3d too man, fucking trash
yeah, i’m trying to sell this shit right now, i didn’t even give me the gas that super pump would give me when a bodybuilder gave me to try it, my deadlift boost up for like 5 reps.
03/06/11
Deadlift - 5 with 189lbs
5 with 211lbs
8 with 246lbs PR!!
Pendlay Rows - 135lbs 10/10/8/8
good morning - 88lbs 8/8/8 nice form and range.
DB Curl - 31lbs 8/8/8/6 good pump.
Assisted Pullups - 11lbs 5/3 last one was BW
Lat PullDown - 20lbs 8/8/8 i’m dropping pullups as i can’t see to progress much on it.
04/06/11
Cardio - treadmill set to max incline and brisk pace 30 minutes
had the excellent(stupid) ideia of doing barefoot cardio since i’m having some bad ingrown toenails, guess what? now i got blisters to complete the package. what a douche.
[quote]kaisermetal wrote:
03/06/11
Deadlift - 5 with 189lbs
5 with 211lbs
8 with 246lbs PR!!
Pendlay Rows - 135lbs 10/10/8/8
good morning - 88lbs 8/8/8 nice form and range.
DB Curl - 31lbs 8/8/8/6 good pump.
Assisted Pullups - 11lbs 5/3 last one was BW
Lat PullDown - 20lbs 8/8/8 i’m dropping pullups as i can’t see to progress much on it.
[/quote]
Congrats on your PR!
Do you have skype?
I do have, but never cared to use.
But i do am interest in using.
i do have facebook/msn
PM me your skype info man I can talk to you about a couple of things that may help
05/06/11
band extensions - 80
bench press - 5 with 123lbs
5 with 145lbs
10 with 163lbs form was really tight.
5x10 - 88lbs nice form, elbow slightly flared up, keeping the weight.
Cardio - Eliptical 30 minutes
06/06/11
Front Squats - 5 with 110lbs
5 with 123lbs
6 with 141lbs
Front Squats - 5x10 with 88lbs smoked me didn’t have energy to do stepups.
Smith Standing Calf Raises - 176lbs 12/12/12/12/12 this time didn’t forgot about the last set.
07/06/11
Cardio - treadmill set to max incline and brisk pace 40 minutes
did some sauna afterwards, my quads and calves are really sore from yesterday.
08/06/11
Cardio - hill walk at brisk pace 1 hour
it was cold as hell today, i hope i wasn’t that stupid and catch a cold. Still sore from squats, gonna do some ART on IT bands and elbow later.
09/06/11
Press - 3 with 101lbs it was supposed to be 97lbs, well guess it won’t hurt.
3 with 110lbs
6 with 127lbs PR!
4x10 with 66lbs - everything was cool till the last set, my elbow flared up more than i stimulated my shoulders.
Scarecrows - 13lbs 10/10/10/10/10
Facepull - 18lbs 12/12/12/12 saw poliquin video on facepull and i was doing with the handle too high.
ABS - BW 10/10/10/10 tried various exercise, oh how i dread training abs, any recommendation?
HIIT - Eliptical 8 bursts