[Standard]

Weight Training: Vert Push

Doing some high rep stuff today, going heavy seems to hurt and my hand seems to cramp really easily. Also would have liked to do some better tri work but this seemed like the best alternative for grip.

SOHP
95 x 20
115 x 15
135 x 9
145 x 8
155 x 6
145 x 8
135 x 9

Tricep Pulldown
120 x 15
150 x 10
190 x 5
190 x 5
150 x 10

[h7jb7sg1e]

Is the triceps pulldown the cable station were you stand next to it and pressdown? If so those are some impressive numbers. I get about 100 x 8 max on those (using the triangle bar). Also the version I use is the modular Life Fitness with a 190 stack. I am guessing that is what your using.

[zop]

Standard, thank you for fixing the internet.

[Standard]

Originally Posted by h7jb7sg1e

Is the triceps pulldown the cable station were you stand next to it and pressdown? If so those are some impressive numbers. I get about 100 x 8 max on those (using the triangle bar). Also the version I use is the modular Life Fitness with a 190 stack. I am guessing that is what your using.

Yeah, this was a double pully one, a single is much harder

[Standard]

Weight Training

My hamstrings have been fried all day, so i thought i would do some moderatly heavy GM's to teach them a lesson. Had to do alot of stretching to get them loose enough though. Showed up at about 9:30 and fit everything in less than an hour. Also got my stiches out but my finger still hurts when i use it and the nerves are fucked up.

Good Mornings (Bent leg, full depth)
45 x 15
135 x 10
185 x 10
225 x 10
275 x 6
275 x 6
275 x 8

Hypers
BW x 15
BW x 10

Heavy Bag Rounds

Had a glove on the right and used a few light crosses to keep a better flow but it was just for show again. Feeling a bit tired at this point but felt like throwing my hands


3 min rounds 1 min downtime 4oz MMA Gloves

Round 1: Jab
Round 2: Lead left hook/ liver shot
Round 3 3B, 3H (inside)

[Freeman102010]

I have a question about the heavy bag rounds:

Are you going balls out as fast as you can or is it more like an active recovery?

Thanks;

[Standard]

Somewhat in the middle, it's really a mix between skill work and conditioning. I try to keep a high punch output but really work on my form, it would be a similar output to a 3 min sparring round.

Brandon gave me a good idea of Heavy Bag Intervals, 1 min rounds, throw everything with bad intentions with combo's greater than 4. I'd like to do them but it's hard with one hand at the moment

[Standard]

Weight Training: Push

Mediocre day pushing, been ahwile and this aggravates the cut alot. Kept the weight light and the reps up to try and get something out of the workout without damage.

Bench
135 x 15
135 x 10
185 x 10
185 x 10
185 x 10
185 x 10
185 x 10

DB Incline Press
65 x 8
70 x 6
70 x 7
70 x 8

Incline DB Flys
45 x 7
45 x 8

[Freeman102010]

Originally Posted by Standard

Somewhat in the middle, it's really a mix between skill work and conditioning. I try to keep a high punch output but really work on my form, it would be a similar output to a 3 min sparring round.

Brandon gave me a good idea of Heavy Bag Intervals, 1 min rounds, throw everything with bad intentions with combo's greater than 4. I'd like to do them but it's hard with one hand at the moment

Okay, cool thanks.


I'm trying figure this hi intesity 'cardio' at the end of lifting workouts. Again thanks.

[Standard]

Pretty simple, usually anything 5 - 10 mins in length that gets your heart rate up and a sweat going is good.

Heavybag rounds
Shadow boxing
Skipping
Farmers Walks
Complexes
Burpees
Suicides
BW exercises