Training Log: Entry 94
New schedule worked out
Day 1:
15-30 minutes bike HIIT
Chest day lifting
Bench 3X4@85%
Close grip bench 4X10
Incline dumbbell press 4X6
Dips 3X10
Seated shoulder press 3X8
Day 2:
10 rounds heavybag
30-60 mins jogging
Chin-up day
4 sets laddering pull-ups
4 sets laddering chin-ups
2 sets laddering commando chin-ups
2 sets laddering commando chin-ups opposite hand placement
Day 3:
15-30 minutes bike HIIT
Leg day
4 sets weighted lunges (walking my driveway)
4X10 weighted calf raises
3X10 verticle jumps
2X10 jump tucks
3X10 box jumps
3X10 drop jumps
Weighted crunches
Day 4:
10 rounds heavybag
30-60 minutes jogging
Push-up day
4 sets of max reps. Rest 300 seconds between sets
Day 5:
15-30 minutes HIIT
Back day
Deadlift 3X4@85%
Shrugs 4X10
Bent over rows 1X10, 1X8, 2X6
"Chainsaws"3X8
1 arm standing dumbbell rows 3X8
Day 6:
Either rest or heavybag
Day 7:
30-60 minutes jogging
BWE leg/ab day
Shootfighter squats/bootstrappers 4X25
Siscors 1X10
4X25 flutterkicks
3X15 full range crunches
3X30 crunches/twist crunches
4X25 seated flutterkicks
1X10 atomic sit-ups
Am at my comfortable bodyfat level. Hope to not lose too much more weight.
The new program that you have sounds like it will be a good one for you. I am glad to see that you are back in the swing of things after getting back from college. You are looking amazing!!! It is nice to hear that the cutting phase went well. I wasn't sure how you were going to pull if off, but you did it!!!! Keep up all your hard work!!! I am so proud of you; you are truly and inspiration!!! Take care. ~aloha~
ReplyDeleteDo you use a specific HIIT program for the bike?
ReplyDeleteUsually just 2 minutes hard, 1 minute light. 1 minute warm-up, 1 minute cool down.
ReplyDeletenice....not a bad schedule....i have a schedule posted up in my xanga 2 but its a lil outdated...already upgraded on that.......juss wanna compare training schedules.....btw u a well rounded fighter or have a strong point in a specific type of fighting or types of fighting?....im mostly muay thai and boxing........wanna learn sum jiujitsu 2 back that up for grappling......ne wayz.....nice work
ReplyDeleteMy strongest point is "wrestling", yet oddly enough "grappling" is my weakest point. I've got a decent striking game, just ugly as hell and I come in like a freight train. I'm gonna lose some brain cells at this point =P
ReplyDeleteGood luck with it. Also, what are "chainsaws"? Thanks.
ReplyDeleteChainsaws are the unofficial name of rows performed with one arm and one knee planted on the bench looking downward. Don't know the actual name.
ReplyDeleteAh I did those today. I guess they're just one arm dumbbell rows, according to the bodybuilding site. I like chainsaw much better, though.
ReplyDeleteI thought one armed dumbbell rows were performed standing...
ReplyDeleteI know karate. Voo-doo too.
ReplyDeleteTry a google search on it, every page describes it using a bench
ReplyDelete