02/10/11
Morning
Deadlift - 5 with 224lbs
3 with 251lbs
1 with 282lbs
Cable Seated Row - 10 5x10 first set was with 9
Biceps Curl - 31lbs 4x8
Pullups - 1x failure
Night
Cardio - Recumbent Bike 30 minutes
03/10/11
Afternoon
Muay Thai - 50 minutes Shadow boxing and heavy bag work, worked mostly on low kicks.
Pay back is tomorrow, i hope i don’t gas out because i will enter to brawl not to fight.
04/10/11
Afternoon
Grappling - 1 hour worked from the half-guard, very technical training.
The guy didn’t showed up, later he appeared as nothing had happened, talk about professionalism.
Night
Muay Thai - 40 minutes Shadow boxing and heavy bag work
Killin’ it brother keep this shit comin’.
Warning: People will be knocked out.
05/10/11
Morning
Fasted Cardio - Recumbent Bike 30 minutes
06/10/11
Cardio - Outdoor Running 35 minutes very strong pace
Rings Pullups - Several to failure
07/10/11
Press - 5 with 110lbs
3 with 127lbs
0 with 141lbs god damn!
1 with 132lbs
DB lateral raises - 13lbs 4x12
Facepull - 15lbs 5x12
Reverse Fly - 7 3x8
Cardio - Elliptical 20 minutes very strong pace.
Conan is on TV right now here at Brazil, i must put this piece of gym right here:
CONAN, WHAT’S BEST IN LIFE?
" To crush your enemies, see them driven before you, and to hear the lamentation of their women. "
08/10/11
Back Squat - 5 with 154lbs
3 with 176lbs
1 with 198lbs
132lbs 4x10
Leg Curls - 18lbs 4x8
Seat Calf Raises - 13 5x15
Pull ups - 6/4/3
decided to up my pullup frequency, I’m happy i don’t need the assisted machine anymore lol.
09/10/11
Pullups - 6/4/3
Biceps Curl - 31lbs 4x8
EZ Curl - 66lbs 8/8/8/8/7 PR!
Triceps Extension - 11lbs 5x12 last set with 13lbs
Seated Dips - 10/10
Pushups - 2 x failure
Tabata - Elliptical 8 bursts
10/10/11
Afternoon
Boxing - 1 hour shadow boxing and heavy bag work
Night
MMA - 1h worked on striking and defending ground n pound and working from the bottom and half-guard.
weight at 193lbs waist at 38.9
gained 0.4lbs
decided to do daily weigh-ins, damn stall.
11/10/11
Afternoon
Squat - 5 with 132lbs
5 with 132lbs
5 with 154lbs
bench press - 5 with 132lbs
5 with 132lbs
5 with 138lbs
DB bench press - 44lbs 12/12/12/11
Chest Press- 77lbs 5x10
Cable Extensions - 55lbs 5x12 last set with 60lbs
Went back to my old gym and i’m heaven there are powerlifters, squat rack, foam rollers. And the barbell is the 45lbs one. So all my numbers were shot and overstimated That means i’m weak as fuck. =(
Still eager as fuck to test my deadlift and squat on those babies and with the help of those powerlifters i can only improve.
Night
Submission - 1h30 First technique then rolling, grappled like an motherfucker.
I’m officially a zombie, but i will continue my goal to train at least 2, 3 times everyday this week.
weight at 192.6 waist at 38.9
lost 0.4lbs
weight at 195lbs
gained 2.4lbs
lol i knew i shouldn’t have gonna overboard with that dessert =(
13/10/11
Morning
Fasted Cardio - Incline walking 30 minutes heart rate around 122bpm
Night
MMA - 1h30 Worked on take-downs and techniques from half-guard, back and passing guard
weight at 191.6lbs waist at 38.6
lost 3.4lbs and 0.3 inches
14/10/11
Morning
Fasted Cardio - Incline walking 30 minutes heart rate around 122bpm
Afternoon
Boxing - 1 hour Shadow Boxing and heavy bag
Night
Deadlift - 5 with 193lbs
5 with 225lbs
5 with 253lbs I busted a nut on last set, weehaw, power rack and powerlifting barbell rocks
Cable Seated Row - 88lbs 5x10 last set with 103lbs
Biceps Curl - 31lbs 4x8
Pull-ups - 3 x failure
^ This was at your old gym?
[quote]solidkhalid wrote:
^ This was at your old gym?[/quote]
yup, if by old you mean the “new” one, that is the one i’m currently at that i trained at all my childhood.
Now i’m really curious about weighing the bar from the other gym just to know the difference.