Hey guys new to the forums as I may have stated in earlier posts. I thought starting a workout log would be a great way because one I can track my progress easily and two theres no way I can lose this one as opposed to writing stuff down in a book!!!
I don't have any specific goals other than improving my conditioning, decreasing recovery time, making strength gains, and leaning out, I'm at my heaviest weight since playing football, 6' 190lbs. Just really want to see how my body responds at the end of my first mesocycle.
I do strictly jiu jitsu as of right now, don't have time to train stand up anymore at least not right now. But other than performance I've always prided myself in taking excellent care of my body and being in top shape regardless of athletics. I am always open to trying out new workouts/theories/etc. With that said I've done my fair share of workouts and I came across some of Ross' stuff, seen some of the vids, so what the hell why not! Everyone here seems to be pretty positive of their results/gains/etc. I've already planned out a 5 week cycle, 6 days a week broken down like so
1. Max strength + finisher
2. GPP + core
3. Warrior Challenge + mini workout tbd
4. Interval + core
5. Speed/explosive strength + Finisher
6. Core + mini workout
7. REST...and eat...a lot
p.s. prior to starting II I was performing a circuit training program working protagonist/antagonist muscles in supersets interspersed w/ short high intensity cardio.
So let me kill two birds with one stone. Yesterday (monday) workout
barbell clean and jerk 4 x 4 - 160, 170, 175, 180
1 arm dumbbell snatch 4 x 4 - 60, 70, 70, 70
weighted one leg squat - with 30lb db's
- ss -
hamstring curls 4 x 5 - 120 x 5........since doing this I've read on previous post for better alternative to glute ham raises, probably be switching in RDL's from now on at least till I find a way to do GH raises
weighted pu (5)
weighted push up (15) 4 sets w/ 25lbs. in my backpack
sledgehammer x 100..........I broke a sweat just thinking about it....took 4:16, had to take a breath at #50.....truthfully I had to run away from the light at the end of the tunnel and back to the hammer!
.............................let me check........................yes my heart is still working...........
flag x 5..............first 2 reps were great...it was 3,4,5 and all the other sets that gave me problems!
saxton side bends x 6/side..............deceivingly HARD!!!
supermans x 15
russian twists x 16
So far I have to say I am very impressed although its only 2 days in each workout has been incredibly intense and I was sweating buckets each time. I'll try to stay as consistent as possible w/ updates. Questions/comments/etc. are always welcomed!
Last edited by Mr Black
on Tue Nov 06, 2007 1:58 am, edited 1 time in total.