Well this is my first post ! currently im sitting here injured, and probably getting sick, iv only been to gym once this week, to say im agro over that would be a understatemnt!I Hurt my calf last saturday in a jiu jitsu comp and its been hurting like a mofo ever since!!
Ok well heres my current training routine i work on a four day split and 2 - 3 MMA/Boxing classes a week!
88KG 188cm 8%BF
Day 1)Chest , Tris ,Light Abs
Day 2)Back ,Bis ,core
Day 3)Legs,Shoulders,
Day 4)Traps,Calves,Forearms,Killer Abs and maybe biceps if i have energy
MMA/Boxing normaly fall on a monday tuesday thursday and saturday i try make atleast 2 of these a week
Best ever lifts which i would like to get back
Bench Press 170KG x2
Squat 180kg x2
Deadlift 220Kg x1 or 200 x 4
standing military press 90 x4 (pre shoulder injuries)
will post the actual workouts later!
Chest…
Benchpress 60x15 60x10 80x10 100x10 120x8 140x4
Incline Dumbell Press 25x10 30x10 40x10 50x10
Seated push press 60x10 80x8 dropset 100x6/8 80x6/8 60xtill dead
Cable Flys(weight system on the machine is weird) 10x 10 15x10 17.5x10
Cable flys from the bottom 8.5x15 x 3
Triceps…
Cable pushdowns 60x10 90x10 112x10 135x10 dropset back down
Rope Cable extentions(back towards machine) 40x10 50x10 60x10
Dumbell skull crushers 10x10 12x10 12x10
Kickbacks with cables 15x10 20x10 25x10
Light abs…
Ankle taps feet in the air 15
Bozu ball crunches 1 leg up 10 each leg and 10 both down
Air pumps (knees 2 chest then straight up back 2 chest and parallel with floor extended) 15
X3
Back…
Deadlifts(not as often as i want though)60x10 60x10 100x10 140x10 160x8
Pullups SS Pull downs 10SS10x60 8SS8x70 8SS6x80
Bentover TRows 40x10 60x10 80x10
Dumbell rows 30x10 40x10 50x10 Drop set 50x10,40x10 ,30x10
Low Cable rows 60x10 90x10 120x8
1arm seated rows(again weights on machine are weird) 80x10 100x10 130x10 SS 1 arm Pulldowns 60x10 70x10 80x10
Biceps…
Alt curls 16x10 20x10 24x8 28x8 30x6
Alt hammer curls 18x10 20x10 23x8
Incline curls 16x10 18x10 20x8 SS reverse EZ bar curls 25x10 x 3
Superman curls(weird weights again) 10x10 12.5x10 15x8
Core…
Planks 1min
Plans with 1 arm 30sec each
Bozu work
[quote]RippedRooster wrote:
Chest…
Benchpress 60x15 60x10 80x10 100x10 120x8 140x4
Incline Dumbell Press 25x10 30x10 40x10 50x10
[/quote]
Dayyaaammmn!!! What were you incline db pressing when your bench was 170x2?
the same !! coz our dumbells only go to 50 
i was doing incline on smith machine… 3plates each side for 4 reps
[quote]RippedRooster wrote:
the same !! coz our dumbells only go to 50 i was doing incline on smith machine… 3plates each side for 4 reps[/quote]
Hahah you need to come HERE to train not the other way around!!
i know!! the other virgin active close 2 me had 65’s! but the rest of the gym isnt as cool!
haha yeah my boet was pissed when they got rid of the 65s!!
Well 2 day was my first day back in over a week and a half … and it showed !!
Chest and Triceps!
DS=Drop set
CHEST
Flat bench - 60x15 60x10 80x10 100x10 120x5 DS 100x4 DS 60x10 (pussy i know was bleak with that shit)
Incline DB press 25x10 30x10 40x8 DS 30x6 25x10 incline pushup x10
Seated push press 60x10 80x8 100x4 DS 70x4 DS 50x6 30xdeath
Cable flys (top) 10x10 12.5x10 15x10 DS 12.5x5 10x5
Cable flys (bottom) 7,5 x10 x3
(weird weights on cable machine not like im doing 10kg flys…)
Triceps
Pushdowns 60x10 90x10 112x10 135x10 DS 112x4 DS 90x6 DS60x10 DS 40xdeath
Rope Cable extentions(back towards machine) 40x10 50x10 60x10 DS 45x8 30xdeath
Dumbell skull crushers SS 8x10 8x10 8x10
Bench dips 20kg x10 40kgx10 60kgx10
Tried a new prework out supplement a friend gave 2 me … Jack3d kinda like NO explode but not as cool… N.O explode made me feel like i was about 2 explode with energy … Jack3d just made me tingly GAY
[quote]RippedRooster wrote:
Well 2 day was my first day back in over a week and a half … and it showed !!
Chest and Triceps!
DS=Drop set
CHEST
Flat bench - 60x15 60x10 80x10 100x10 120x5 DS 100x4 DS 60x10 (pussy i know was bleak with that shit)
Incline DB press 25x10 30x10 40x8 DS 30x6 25x10 incline pushup x10
Seated push press 60x10 80x8 100x4 DS 70x4 DS 50x6 30xdeath
Cable flys (top) 10x10 12.5x10 15x10 DS 12.5x5 10x5
Cable flys (bottom) 7,5 x10 x3
(weird weights on cable machine not like im doing 10kg flys…)
Triceps
Pushdowns 60x10 90x10 112x10 135x10 DS 112x4 DS 90x6 DS60x10 DS 40xdeath
Rope Cable extentions(back towards machine) 40x10 50x10 60x10 DS 45x8 30xdeath
Dumbell skull crushers SS 8x10 8x10 8x10
Bench dips 20kg x10 40kgx10 60kgx10
Tried a new prework out supplement a friend gave 2 me … Jack3d kinda like NO explode but not as cool… N.O explode made me feel like i was about 2 explode with energy … Jack3d just made me tingly GAY
[/quote]
How long would you say a day like this takes you in the gym?
I remember back when I was at Planet Fitness, all the trainers and their friends kept telling me I shouldn’t train for more that 40 minutes. I laugh 'cause I don’t think I’ve ever been in the gym for less than an hour at the least. I think that as long as you eat enough throughout the day then its fine. I’ve never heard of Jack3d. Who makes it?
dude says he gets it from the states, its like No explode but not as good in my eyes, lil bit of creatine ,a few other things and a kak load of caffine! gives u loads of energy nad then a massive crash later! 2days session was 1hour 20min didnt do abs though so normaly add another 15min onto that and thats my normals session time
Just blast some Pantera while you gym! Its like having the hand of God spot you.
well 2 day was a gay session and lame back and super gay biceps!!
last nite my coach called me and said there is a fight night he wants me to fight in , so now my training will be different!
Back…
Pulldowns 50x10 50x10 70x10 80x10 95x8
Dumbell rows 30x10 40x10 50x10
Wide grip(pullup bar)incline rows 45x10 75x10 90x10
Machine pull overs 82x10 95x10 112x10
Single arm seated rows 80x10 100x10 130x8
Biceps…
Rope cable curls…40x10 50x10 65x10
Concentration curls 10x10 13x10 16x10
Superman curls (weird weights) 10x10 12.5x10 15x8
all and all gayness!!
Today after MMA last nite i was feeling 50/50 weather to train, and realised i need 2 make a choice due to the fact u cant get big and do all the fighting …
so i have chosen gym, i can take care of my self if i need to, but i realise my love for the iron!!
today i just did shoulders since my calf is still F-D up, also 2 mention my 1st shoulder work out this year where iv done Pushing movements normaly been doing cable raises for the past 7 months!
Shoulders…
Military press 20x10 40x10 40x10 60x8
Seated dumbell press 20x10 25x10 30x8 DS 20x6 16x8
Single side dumbell raises 8x10 12x10 15x10
Side cable raises(thumb down) 10x10 15x10 20x8
Single cable front raises 15x10 20x10 25x8
Rear flys cables 20x10 25x10 30x10 35x10
Shrugs SS upright rows
Shrugs 30x10 40x10 50xdeath
Upright rows 25x10 30x10 40Xdeath
Barbell shrugs 60x10 100x10 140x10 DS 100x6 DS 60xdeath
Abs and Rotator cuff work and done!!
What happend to your shoulder dude?
agg old rugby injuries always been fucked man, i rate shoulder injuries just need rest!! it gets inflaimed every now and then, then i just go back 2 my NO push movements and it works its self out!
Forced rest day due to calf still being EFFED!!
Back and biceps
Pull Downs(as wide as the bar will allow) 50x10 60x10 80x8 100x8 DS 80x4 60x4
Close grip pulldowns 60x10 80x10 100x6 DS 80x6 60xdeath
Bent over Tbar rows 40x10 60x10 80x8
Single seated rows SS single Pulldows
Single seated rows 80x8 100x8 130x8
Single pulldowns 60x8 70x8 80x8
Biceps
EZ bar cable cursl 50x10 60x10 75x10 90x6 DS 75x5 60x5 50x8 30xdeath
Hammer curls 16x10 20x10 23x10 DS 16x6 12xdeath
Superman curls SS REverse EZ barbell curls
Superman curls (weird weights) 7.5x10 10x10 12x10
Reverse EZ bar curls 25x10x3