 Yellow Belt
Status:
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Need Advice
Hi guys. The last seven/eight months I've gotten really into training in bjj and mma. I had two fights and was doing bjj tournaments every now and then. I was also lifting, but I was lifting for fight power and fight endurance. I was actually doing a routine from Ultimate Grappling magazine for a long while. Since I've started college a few weeks ago all I've been doing is lifting and I would like to pack on some mass before I start any training again. Basically, I've just been doing to routine from the grappling magazine but with heavier weights and less reps.
Here's my routine, reps and sets vary slightly:
Day 1: Chest
Bench Press [This I've kind of been changing every week. I feel kind of lost actually. I'll post what I did last I week and what I did this week]
last week:
1 set - 30 reps (warmup)
1 set - 10 reps
2 sets - 6 reps
2 sets- 4 reps
this week:
1 set - 30 reps (warmup)
1 set - 2 reps
1 set - 1 rep
3 sets - 6 reps
1 set - 60% of max to failure (I did 20 reps)
Incline Dumbbell Press
4 sets - 12, 10, 8, 6 reps
Dumbbell Fly's
3 sets - 20, 15, 10 reps
Dips 3 sets to failure
Day 2: Back and forearms
Bent Over Rows
3 to 4 or maybe 5 sets - been progressively going heavier from 12, 10, 10 to 10, 8, 6 to 10, 6, 6, 6
Deadlifts
3 to 4 sets - been progressively going heavier from 12, 10, 10 to 10, 8, 6 to 10, 6, 6
Dumbbell Rows:
2 sets - 15, 8
or
3 sets - 12, 10, 8
Overhead Plate lifts
3 sets to max using 25lb plate, 35lb, 45lb
Ill do back extensions sometimes to usually 3 sets to max with like a super set of using 25 lbs plate, then 10 lb and then no weight.
Forearm barbell curl:
3 sets - 12, 10, 8
Forearm dumbbell reverse curl:
3 sets - 12, 10, 8
Day 3: Triceps and Biceps
3 of 4 following exercises:
Behind the head dumbbell press:
3 sets - 12, 10, 8
Skull Crushers:
3 sets - 12, 10, 8
Close Grip Bench Press:
3 sets - 12, 10, 8
Cable Pushdown followed up with overhead cable press (go from one to the other without rest = one set)
3 sets 12, 10, 8
and always 3 sets of dips to failure
then for biceps Ill usually do:
Preacher Curls
12, 10, 8 or 10, 6, 6
followed by something like hammer curls and barbell curls, sometimes I throw in concentrations. unlike most people I understand that the bicep a small muscle easily overtrained so Im not too concerned about it.
Day 4: Rest
Day 5: Shoulders and Traps
Dumbbell Press:
3 sets - 12, 10, 8
Upright Barbell Rows:
4 sets - 10 x 4
Lateral Raises:
3 sets - 12, 10, 8 and then I usually throw in super set
Front Dumbbell Raises or Front Cable Raises:
2 sets - 20 reps
Barbell Shrugs:
3/4 sets - 20, 10, 10, 6
Day 6: Legs
Barbell Squat:
3/4 sets - 12, 10, 8, 6 or 10, 8, 6, 4
Leg Press:
4 sets - 10, 6, 6, 6
Leg Extension (I want to do these first but some #@*% is always on it)
3 sets: 30, 20, 10
Leg Curls:
2 sets - 20 reps
Calf:
Ill do 2 different exercises for this (whatever machines they have at the gym, I dont know what to call them, they're both calf raises)
exercise one - 3 sets - 15 reps
exercose two - 3 sets - 15 reps
Day 7: Rest
and I always do pullups. Usually every other day and 5 sets to max. I used to do the Armstrong pullup program, if any of you have ever heard of that (and if anyone ever feels like murdering their forearms, throw your gi over the bar and do pullups holding on to the lapel).
Also, I've been trying to stuff my face at every meal (with healthy food). I am not taking a protein supplement, but I probably will start again soon. I drink a lot of boost high protein shakes anyway if any of you know what those are. My pre-workout meals have been non-existant but Ive been trying to grab an apple or multigrain snack bar. Post workout I put a scoop of whey protein powder in a gatorade (and also a little scoop of creatine powder..because I have it b/c i used to make my own creatine mix but now Im too lazy to get more dextrose and measure the shit out). I know there is a seperate forum for this but training and diet go hand in hand so I thought Id just share.
So basically Im feeling kind of lost on my Chest and Back days especially. When I was lifting ligher with a lot more reps I had a pretty structured workout, but now Im not sure what reps and sets I should be doing each week. I've mostly been staying in between 10-6 rep sets as you can say. BTW, I weigh 145 lbs right now, my max is 225lbs on bench. Also, I feel like Im spending way too much time in the gym, I add on sets a lot b/c I feel like I still have a lot left (even though I was going hard and couldnt do another rep on previous sets). Any advice is welcome. thanks.
Last edited by Tap112 : 09-04-2006 at 10:41 PM.
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