My training log

Forcefully Advancing

Archive for the ‘Training’ Category

2/3/15

Posted by Peter295 on February 3, 2015

Incline bench press super slow bx20, 95×10, 135×10, 135×10, 135×10
Lat pull downs o——o bar 95×10, 135×10,
165×8, 195×6, 245×5 135×10
Shrugs each arm 95/95×15, 110/110×10, 120×5, 120×20
Torso rotation 70×10, 110×10, 190×10
Bicep curl bar 65×8, 75×8, 95×8
Tri v bar 50×10, 70×10, 90×10, 120×6
Assisted pullups

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2/1/15

Posted by Peter295 on February 3, 2015

2/1/15
Bench bar x 20, 90×10, 135×8, 185×8, 225×5, 245×5, 275×5, 135×10, 135×10, 135×10, 135×10
seated rows 90×10, 180×10, 270×10, 360×8, 450×4
seated rows 1 arm 270×4 x 4
rope tri ext 70×10, 90×10, 50×10
Battling ropes

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1/16/15

Posted by Peter295 on February 3, 2015

Leg press 208×10, 298×10, 338×10, 568×10, 748×8, 928×8, 1108×3

seated rows 90×15, 180×8, 270×8, 360×6, 180x8x8

Lat pull downs 90×8, 135×8,180×6

tri extension  70×10, 90×10, 120×10

Bi curl 90×8 90×8

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1/9

Posted by Peter295 on February 3, 2015

1/9
Bench press 90×8, 135×8, 185×5, 225×3, 275×3 – I have to stop here, my shoulder is not happy
Machine bench press – feels heavier then it is

85×15, 85×15, 85×15
Lat pulldowns
120×8, 170×8, 190×8, 285×3, 120×8
Tri pushdowns
100×12,120×12,150×12,80×20,80×15

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1/8/15 – back day

Posted by Peter295 on February 3, 2015


Deadlift
bx10, 135×8, 185×8, 225×3, 275×3, 315×2, 365×1 – back is killing me. I haven’t done these in a few years.

Seated hammer rows – two arm
90×10, 180×8, 270×8, 360×8, 450×3

Seated hammer rows – single arm R/L
225×3/3, 135×8/8, 135×8/8, 135×8/8

Torso machine
170×20/20, 190×20/20

Hammer curls
30×10, 40×10, 50×10

assisted pull ups – wide/narrow grip

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Tues, Wed, Thursday 8/13-15

Posted by Peter295 on August 15, 2013

Injury list for this week
2 pulled hamstrings
fractured thumb
separated shoulder on both sides – right worse then left
Shin – purple and black – from NAGA 2 weeks ago

Tuesday
BJJ 1.5 hours
MMA & sparring1 hour

Wednesday
BJJ 1.5 hours

Thursday
Bench press
bx20, 95×10, 135×10, 185×10, 225×10, 275×4, add titan ram 275×5

Pulldowns
135×6 x 3 sets

Heavy bag
2 rounds 3 minutes

My protien intake is about 150 per day and it should be between 300 and 575.

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Posted by Peter295 on July 31, 2013

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workouts

Posted by Peter295 on February 20, 2013

Mon – jiu-jitsu x 1.5 hrs – sick

Tue –  5/3/1

db squats 90 each hand  – 3 sets 10 reps.

body squats – 3 sets x 10 reps

db floor press 40 each hand x 10, 70×10, 90×10, 50×10, 50×10, 50×10

db rows 50×10,90×10,90×10 eaxh side

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Latest hotel workouts

Posted by Peter295 on January 1, 2013

12/28 –

 intervals 6 x 200 meters @ 6% incline 
 
circuit #1
db incline bench press supper setted with db squats and stiff legged deads 3 sets 15 reps 50lb in each hand
 
circuit #2
db rows 50 lbs db  superset with db hammer curls 25 lbs and tri kickbacks 25 lbs 3 set x 15 reps 
abs
 
3 rounds of shadow boxing with weighted gloves
 
12/29 – 
3 rounds of shadow boxing with weighted gloves
 
12/30 – 
treadmill 3.2 miles @ 1 % incline 
 
circuit #1
db bench press superset with db squats and db stiff legged deads 3 set x 20 reps
 
circuit 2#
db alt curls 30lbs superset with db shrugs 50lb db each hand and  db tri ext 50lbs 3 sets x 20 reps
 
cruches 
 
3 rounds of shadow boxing with weighted gloves
 
12/31 –
Bas Rutten All -Around workout #1 
db shoulder press
db alt curls
ripped a deck of cards in half then ripped the half deck into a quarter deck
 
01/01/13 – Happy New Year
treadmill
eliptical

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12/21/12 Fight Academy / 12/26/12 hotel workout

Posted by Peter295 on December 26, 2012

12/21/12 Fight Academy

1 hour Muay Thai

12/26/12 hotel workout.

Part 1 – hotel gym:

treadmill intervals/elliptical intervals 4x 400m 4x 800m – 3 miles total with warm up and cool down.

circuit 1:  3 sets x 15 reps. 1 min rest
db bench press 100×15 – all they go up to is 50lbs each
db squats 100×15
 
circuit 2 :  3 sets x 15 reps. 1 min rest
one are db row 50×15
db curls 40×15
overhead db tri ex 50×15
 
crunches x50
 
part 2 – muay thai – 1 hour 
part 3 – 3 rounds of Bas Rutten shadow boxing with 2lbs weighted gloves.

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