[Panhandler]

Started this log at the beginning of 2008 on the rosstraining forum. just though I would start posting it here as well. comments and critiques are welcome.



Height ~ 5'9"
Weight~ 170lbs

Wednesday 1/2/2008

MMA practice ~
6 x 3 min rounds thai pads ~ punches/kicks with takedowns and
ground and pound

30 minutes jiu jitsu sparring 60%~70%

Thursday 1/3/2008

4 X 3 min ~ skip rope, alternating sprints/ high knees for 30
secs then moderate skip for 30 secs (1 min rest between
rounds)

3 X 3 min rounds ~ 1 min shadow box, 10 burpees, 8 bag cleans
(4 each shoulder, 70 lbs bag), 10 guard leg lifts(lift 70
pound bag in my guard)

4 X 3 min rounds ~ Heavy bag work (punches, kicks, knees, and
sprawls)



Friday 1/4/2008

11:15 AM

Squat - 4x5 (225 lbs)
DB Bench - 3x6 (70 lbs), 1x3(70lbs), 1X8(60 lbs)
BOR - 4x8 (95 lbs)

15 minutes on the treadmill (intermittent jogging and
sprinting between 5 & 9 mph)

End workout @ 11:55


1/5/2008
Treadmill work

3:00 min ~ walk
7:00 min ~ 5 mph
5:00 min ~ 6 mph
5:00 min ~ 7 mph
5:00 min ~ 8 mph
4:00 min ~ 5 mph
1:00 min ~ 9 mph
4:00 min ~ 5 mph
1:00 min ~ 9 mph
2:00 min ~ 5 mph
1:00 min ~ 9 mph
2:00 min ~ 5 mph

15 minute static stretching



1/6/2008

active rest day = 30 minutes 5 mph treadmill jog



Monday 1/7/08

12:00 - Deadlifts 1X10 (135), 1x8(155), 1X4(205), 1X4(225),
1x1(275),
1x10(135)
DB OHP (35lbs DB) - 4X8
Chinups - 2x8, 2x4
static stretching 10 min
12:45 - done


6:30 PM ~

Jump Rope
2x3min rounds (1min rest)

Heavy Bag
4X3min rounds (1min rest)

Tuesday 1/8/2008

6:30AM ~ Light Circuit

2:00 min warmup ~ jumping jacks/shadow boxing

10x mountain climbers
8x leg raises
10x pushups
10x BW squats

repeat 4 times, took 8 minutes.



Treadmill Work ~

Start@ 12:00

5min - 5mph
5min - 6mph
5min - 7mph
5min - 8mph
3min - 5mph
1min - 9mph
2min - 5mph
1min - 7mph
1min - 8mph
1min - 9mph
1min - 5mph

10 medicine ball situps
25pushups
10 medicine ball situps
25pushups

Static stretching

End 12:40[/b]



MMA workout~

5:45

4x3 min rounds light sparring (kickboxing)
20 minutes jiu jitsu technique
30 minutes jiu jitsu sparring

Wed 1/10/2008


Feeling pretty sore so I decided to go light today...

11:30

Squat 4X10 @ 135lbs
DB Bench 4X10 @ 50 lbs DB
BOR 4X10 @ 95 lbs

8 burpees 20 declined situps
7 " 15 " "
6 " 12 " "
5 " 10 " "
4 " 8 " "
3 " 6 " "
2 " 4 " "
1 " 20 " "

This took about 6 min, no rest between sets

5 minutes static stretching

finished @ 12:10



been battling the flu since last week but got back to some
light work on monday...

Monday (1/14/2008) ~ 5:30
30 minute jog with the dogs

Tuesday (1/15/2008) ~ Barbell complex
95 lbs
Romanian Dead Lift ~ 8 reps
BOR ~ 8 reps
SOHP ~ 6 reps
Squats ~ 10 reps
Good Mornings ~ 8 reps

5 Sets

10 minute cooldown jog on the treadmill
static stretching and 3X20 medicine ball(10lbs) situps

Wednesday(1/16/2008) ~ 5:30
20 minute jog with dogs, static stretching



Thursday - 01/17/08

6:15 PM ~

4X3 minutes ~ skip rope
4X3 minutes ~ heavy bag (punches, kicks, knees, & sprawls)

10 burpees
10 leg lifts
15 situps
25 pushups

got through two sets, still fighting some of the cold.
end @ 7:05


Friday 1/18/2008

12:00 ~

10 minutes 7mph on treadmill

barbell complex @ 75lbs

high pulls X 10
SOHP X 10
Squats X 10
BOR X 10

3 sets, appx. 6 minutes

10 minutes @ 6mph treadmill

6 pullups
25 pushups
10 situps (15lbs med. ball)

2 sets

end 12:45



Monday 1/21/2008

12:00 ~ Start

Deadlifts ~
135X10
185x6
185x6
225x3
245x1x5

pushpress ~ 95lbs
4x10
failed on the 8th rep of the 4th set

burpee/pullup
3x8

static stretching for appx. 8 minutes

end@12:40


Tuesday 1/22/2008

11:15 ~

10 minutes @ 6mph on treadmill warmup

magic 50 (first time)
set 1 ~ 20lbs swing (5each arm), 20lbs snatch(5each arm), 10 burpees
30 sec rest
set 2 ~ 20lbs swing, 35 lbs snatch, 10 burpees
30 sec rest
set 3 ~ 20lbs swing, 35 lbs snatch, 10 burpees
1 minute rest
set 4 ~ 20 lbs swing, 20lbs snatch, 10 burpees
90 sec rest
set 5 ~ 20lbs swing, 20lbs snatch, 10 burpees

static stretching ~ appx. 10 minutes

11:40 finished

Night Workout

5:30~

3x3 minute rounds fast rope skipping (30 secs rest between
rounds)
3x3 minute rounds heavy bag (30 secs rest between rounds)

[Panhandler]

Thursday 1/24/2008

20 minute circuit...

50 rope turns
5 sand bag clean and press(60 lbs bag)
20 pushups
10 situps
20 flutter kicks
10 burpees

finished 5 rounds in 20 minutes.

Held the thai pads for my wife and then did 3 rounds of this
circuit with her...

10 mountain climbers
10 situps
10 pushups
10 squats (80 pound sandbag)

Monday 1/28/2008

Squats (235 lbs) ~ 6x3

DB Bench (75 lbs) ~ 5x5

Situps (25 lbs plate) ~ 3x10

pullups ~ 3x5



Monday Night 1/28/2008

6:15~

2x3minute rounds skipping
5x3minute rounds heavy bag

1 minute rest between rounds

stretching

finish @ 6:40

[liquid!]

*tosses some change in cup*

[Panhandler]

Thanks, 57 more cents and I can get a 40oz. of Mickey's.

[Panhandler]

tuesday 1/29/2008

warmup - dynamic stretching, arm circles, bridges, jumping jacks, divebombers

held pads for 5 rounds of 3 minutes each

hit pads for 5 rounds of 3 minutes each

20 minutes of no-gi grappling

[Panhandler]

warmup ~ static stretching arm circles, jumping jacks, 20 bodyweight squats

Deadlifts

1x5 @ 135lbs
2x3 @ 225lbs
1x3 @ 275lbs
1x2 @ 295lbs

full second of rest between reps, I am still trying to find a rep scheme I like for deadlifts, this has been my favorite so far.

Power cleans

5x5 @ 135

Dynamic Rows

3x8 @ 95 lbs

cool down ~

3x10 bodyweight rows
3x10 bodyweight squats

alternating sets

static stretching for 10 minutes[/b]

[Panhandler]

20 minute treadmill work...

5 min @ 6mph
5 min @ 7mph
5 min @ 8mph
1 min @ 5mph
2 min @ 9mph
2 min @ 5mph

circuit

30 mountain climbers
10 bodyweight squats
10 db snatches (25lbs, 5 each arm)
10 pushups

finished 4 circuits in 9 minutes

static stretching for about 10 minutes

[Panhandler]

Posted: Mon Feb 04, 2008 10:44 am Post subject: Saturday ~ 2/2/2008

--------------------------------------------------------------------------------

10 minute warmup ~

jog, dynamic stretching, bodyweight squats, bodyweight lunges

5x3 minute rounds hitting pads ~ 1minute rest between rounds

held pads for 5x3 minute rounds

sprint 100 yards/ 5 burpees X 2

firemans carry with partner (195 lbs) 100 yards. X 2

[Panhandler]

took a few days off to let a nagging shoulder thing heal a bit...

wed 2/6/2008

3x3 minute rounds skipping (varying intensity, 1 minute rest between rounds)
5x3 minute rounds on the heavy bag (1 minute rest between rounds)

10 squat jumps (knees to chest)
25 pushups
10 leg raises

did 4 rounds with little rest between rounds for 40 SJ's, 100 pushups, 40 leg raises.

about a 40 minute total workout with stretching and rest

[Panhandler]

began backing off on squats today to correct form(I wanted a really deep squat)

warmed up with some bodyweight squats and dynamic stretches

ATG Squats
5x5 185 lbs
went so low I had to leave the rack

DB Bench
75lbs db 4x5

Dynamic Rows
3x8 95lbs

core work
2x10 situps (incline with 25lbs plate)
kneeling rollouts 2x8

static stretching ~ 10 minutes