LaFlammes Log

Training Training Logs
41

3 DAYS AGO

bench warm up and
225 5x5

guilotine press 3x10 145

pushups 3x20

cable tri extension

db tri extension

15 minute skipping warm up bag work kicking

YESTERDAY

skipping 15 minutes
pullups

3x10 2x5

pendlay row 5x5 @ 155

straight arm cable pull over 3x10

ez curl 3x10 @90 lbs

close grip ez 3x10 @75 lbs

today

skipping 6 x3 minute rounds

muay thai kicks 20 per leg fallowed by 5 chest to bar pullups until 100 kicks per leg

bag work

jabs x1 3 minute round

right straight x1 3 minute round

power punches - hooks, uppercuts , overhands, shovel hooks combos to tie up and short punches and shove away to power punch 1x3 minute

3x25 crunches

3x10 hanging leg raise

military press warmup and 95 lb press 5x10 (shoulder still not liking it)

super set sets of 5x10 with 95 lb upright row and body weight dips

42

havnt been updating lately ive been pretty busy but im still not missing my workouts

last week i started a 5 day mon-fri program i still do 3-6 rounds of skipping for warm up and then the program is 531 and gvt as assistance work i am loving it and i think the gvt is working wonders for size, mental and physical endurance, conditioning and lactic acid threshold. i havbe been using bas rutten’s muay thai and all around fighting 3 times a week for 7 rounds of hell and i love it other than that i work a lot of straight punch drills kicking drills basic combos and so on

monday i do 531 with weighted chins

gvt 10x10 lat pulldown best 8 @27 lbs

super set 4x12 bent row with bent reverse fly

bicep curl 4x10

tuesday i do bench 531 (best so far 9 at 2250

fallowed by gvt bench 10x10 @150
cable tri extension 4x10

overhand french presses 4x12

today i did 531 squat ive decided not to go all out on squats and deads on these sets because i pulled 15x325 good reps with pauses on friday of last week and felt it monday on back day so i threw in the towel today at an easy 7 reps of 340

gvt front squat 155 10x10 weight next time

5x5 ez bar curl 110 lbs

5x5 40 lb hammer curl

thursdays i do 531 OHP fallowed by gvt ohp

upright row 4x12

lateral raises 4x12

fron raises 2x10

fridays i do deadlift 531 then hit arms

chinup 4xmax super setted with 4x12 dips

ez bar curl 4x12 ss french press 4x12 underhand grip

high cable bicep curl 4x12 ss cable tri externsion

new suppliments a fuck ton of vitamen d added to vitamin regimine, creatine monohydrate, cheap ass supercharge pre workout, bcaa during workout drink, muscle pharm recon post workout,anabolic peak gainer post workout 2 scoop 630 cals plus 2 cup skim milk, tone of fish oil, pre bed allmax allwhey soon to be switched to casien, picking up some more mp bullet proof when it comes in. other than that working my ass off to hammer down my diet and eating schedule.

some summer when work starts and i can afford more sups and mma gym il be going off the gvt to just 531 no assistance - my foam roaling stretching and rehab i do and my yoga and the supliment stacks goona get a better pre workout more branch chains carnatine all sorts of good shit probably a better gainer i dont plan on losing 30 lbs over a summer again

43
44

OHP day

3 rounds skipping 30 second rest between (pressed for time i have 2 exams today)

531 ohp week 2 warmup and 115x3 135x 3 150x5 had more but saved myself for gvt

gvt 10x10 @ 95 lbs 1 minute rests between sets increasing weight to 105 next time

95 lb upright row 4x12

lateral raise 20 lbs 4x10

shrugs at 235 2x15 didnt wanna do more with deadlift day coming tomorrow

im loving the musclepharm recon… i have no doms from squatting

45

ALRIGHT week 3 m31 all final sets supposed to be foe 1 rep

this week so far

monday 531 pullups finished at 30 lbs extra for 9 reps

gvt lat pulldown 10x10

bent row 135 4x12 super set rear delt rais 4x12 10 lbs per arm

65 lb barbell curl focus on a big pinch at the top 4x12

4x15 25 lb cross body hammer curl

Bench day

531 worked up to a final set of 235 x7 probably could have got 8 but i work out alone and io played it safe

gvt bench 10x10 155 this felt really good more weight next day

chest fly 25 lbs4x12
super setted with
french press 80 lbs ez bar standing 4x12

cable tri extension strip set from hell

Squat day

531

supposed to work up to one rep at 365 but i got tired of this light weight bullshit with first few weeks of 531 and worked up to an easy ass single at 405

fallowed with gvt leg press 10x10@400 super slow negative

bicep curl ez bar 100 lbs 5x5 should have done more weight next time

today 531 military press finishing with a single at 160 lbs

gvt military press 10x10 @100 lbs need to go up to 105 next time

db upright row 55lbs per hand 4x12

lateral raise 10lbs per hand 100 reps

again all workouts have 3-6 rounds of skipping prior

46

last friday

hit deadlift 531 worked upto 365 x10 good reps with pauses

moved on to 4xmax chinups super setted with dips

4x10 ez cul superset with french press

4x1 preacher curl super set tri extension

monday 3 rounds skipping 3 rounds hard bag work then did 5 31 pullups but the weight is so low my last 2 sets where both at 30 lbs managed 8 on last set

then gvt lat pulldown 10x10

4x12 pendlay row super set rear delt raise 135/10 per hand

ez bar curl cross body hammer curl

tuesday rushed 5 minutes skipping bench 531 worked up to 12 reps at 215 without going HAM

gvt bench press easy 10x10 @160 lbs with 60 second rest

then had to rush to class

today did 531 squat worked up to an easy 8 on 335 (i wont go for broke on squat any more because it fries me for deadlift friday)

then did 10x5 front squat @185

5x5 curl @105
hanging leg raise
50 rep each circuit of thai squats, abs, bunny hops. x3

47

thursday did shoulders

first day adding ephedrine to my workout WOW 5 rounds of skipping 7 rounds hard bag work then i started the workout

531 shouder worked up to a set of 8 at 145

gvt shoulder press 105 10x10

dp upright row 40 lbs 3x20 reps

lateral raises 10 lbs per hand 1x100

friday ephedrine again this time with 2 scoops of supercharge

5 rounds super fast skipping didnt realise home much faster than normal i was going

7 rounds hard bag work and immediatly into 531 deadlift

worker uyp to 340 deadlift on 531 it was week 1 cycle 2 so i was only supposed to do 5 i managed 20 reps of 340 and felt like i had more in the tank

moved on to chinup and dip superset 3x10

supersetted bicep curl and french press 75 lbs 3x10

super setted close grip ez bar curl and cable tri extension 3x10