knuckledragger progress

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knuckledragger74
Posts: 482
Joined: Tue May 27, 2008 6:06 pm

Postby knuckledragger74 » Fri Aug 22, 2008 8:26 am

Thurs Mma 1 hr
I rolled for almost an hour straight.
First 3 rolls I took my partner first was guillotine from guard
then a foot lock and an armlock.. He pretty much destroyed me after that.
I left everything on the mat , had to take an hr nap at work later that night.

knuckledragger74
Posts: 482
Joined: Tue May 27, 2008 6:06 pm

Postby knuckledragger74 » Sat Aug 23, 2008 2:48 pm

Today
3x 10 close grip pushups

5x5 back squats end at 215
5x5 hang clean end at 90lb
5x oh press last 2 sets 135 for 4 reps
5x5 power pulls end at 135

pullups 1 set for max 7 reps
then ladder 1/ 2/3/ 4/ fail at 3 reps/ 4/4/ 3/ 3/ 2/ 2/ 1/ 1
40 reps total for the day

burpee challenge
descending set 11 to 1
10:22 felt like crap

knuckledragger74
Posts: 482
Joined: Tue May 27, 2008 6:06 pm

Postby knuckledragger74 » Thu Aug 28, 2008 11:45 am

Been slacking on up dating.
Sun rest

Mon deadlift 5x5 end 270
dips x 6/4/6/6/5
pull/chins alt 7/5/4/5/4

core decline situps +25lb 3x 25
sidebends +45lb 3x15 per side
hyper ext 3x15

tues mma open mat 1hr straight rolling needed a nap later at work.
quickie workout on my lunch 11 to 1 descending burpees 9:22

wed active rest 2mi jog

thurs mma open mat rolled about 40 straight min's blood sugar dropped into the floor I fought my ass off and my trainer promoted me another stripe(I'm only a white belt this is my second stripe) i almost fainted at the end. Have to up my calories

knuckledragger74
Posts: 482
Joined: Tue May 27, 2008 6:06 pm

Postby knuckledragger74 » Sun Aug 31, 2008 1:46 pm

Shoulder was nagging from thurs. took fri off

yesterday active rest 1hr trail hiking.

today feeling better.

Begin pavel tsatsouline pullup program(p.t.p.u.p.)
5-4-3-2-1

pushups done with a diamond then a little wider grip each time until absolute failure
3 sets 24-16-14

squat 5x5 end at205

hi-inc bench end at 170

bent row end 175

core workout decline situps w/15lb med ball 3x 25

russian twists w/15lb ball on decline bench 3x 10

hypers 3x15

finish w/ 3x15 1 arm db swings @35lb'

15x each side

knuckledragger74
Posts: 482
Joined: Tue May 27, 2008 6:06 pm

Postby knuckledragger74 » Mon Sep 01, 2008 10:57 pm

abbreviated due to holiday commitments,
p.t.p.up. 5/4/3/2/2

20 min of intervals on treadmill

knuckledragger74
Posts: 482
Joined: Tue May 27, 2008 6:06 pm

Postby knuckledragger74 » Thu Sep 04, 2008 11:37 am

Tues mma 1hr
p.t.p.u.p. 5/4/3/3/2
pushups 3x failure

wed ptpup 5/4/4/3/2
30 min row 500m sprints w/ 30 sec rest

thur mma

knuckledragger74
Posts: 482
Joined: Tue May 27, 2008 6:06 pm

Postby knuckledragger74 » Thu Sep 04, 2008 10:32 pm

thurs pm at work

coffee break ptpup 5/5/4/3/2

lunch time 100 burpees 15:49

knuckledragger74
Posts: 482
Joined: Tue May 27, 2008 6:06 pm

Postby knuckledragger74 » Sun Sep 07, 2008 6:54 pm

fri am 2.5 mi run

today strength

1arm db snatch 5x3 end 60lb

2 arm db powerclean/front squat / pushpress 5x4 end at 50lb

db rdl's 60lb 5x4

1 arm db swings 37.5lb 3x15 each side

ptpup 6/5/4/3/2

decline situps3x20 w/ med ball

sidebends 3x10 60lb

supermans 3x10

med ball slams 26 for the hell of it

knuckledragger74
Posts: 482
Joined: Tue May 27, 2008 6:06 pm

Postby knuckledragger74 » Tue Sep 09, 2008 12:13 pm

mon 5 2min int on treadmill 1 :30 rest
ptpup 6/5/4/3/3
pushup;progression
v/ups 10
supermans 10
deadlift twists 60lb 10
3x

today missed mma due to test for work did cond circuit
5 burpees
10 pushups(between cinder blocks)
15 squats
20 j/jax
10 rounds or 20 min

got 7 in 21:31

then 10 hyper ext

20 rc situps

sidebends w/ 24k kb 12 each
side
x3

knuckledragger74
Posts: 482
Joined: Tue May 27, 2008 6:06 pm

Postby knuckledragger74 » Fri Sep 12, 2008 11:38 am

wed 9/10/08
5k run no time

thurs 9/11/08 ( I haven't forgotten!)
mma 1hr
10 min cond
25min grappling drills
25min sparring

fri 9/12/08
quickie workout before my chiro appt.
10 down to 1
sandbag shoulder(each side , guesstimate about 60 65lbish)
burpees
time 19:19

ordered larger duffle from sportsmans guide but they are on back order. wanna heavier sb for strength. the shoulders were an asskicker but it could have been turned up a notch.


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