[Rampage74]

A recreational athlete following DEFRANCO!!

Today April 24, Starting my log here on Sherdog.
Why ? Im a big MMA fan and im always here on the site reading post etc... And i think a lot of peoples are following Joe Defranco template for sports. So im following a workout based on Defranco template with some conditionning.

Quick intro, im a recreationnal athlete, 33 years old now and play hockey still twice a week during season and once a week in summer. I also like to stay in shape, following stats of what im lifting, i had a log on another BB site but im always here on Sherdog.

Few stats approx;

Best PR 1 rep max:

Bench 265x1
Deadlifts 315x1
Squat 315x1

Current weight 198 at 14% Bodyfat.

Best i been was 185 at 9% Bodyfat.(Best for the look)

Im going to post last week workout i have them on paper.

Feel free to comments!!

[Rampage74]

TUESDAY 15APR MAXUPPER

A-Bench
135x8
185x5
205x5
225x5
235x4

B-DB Press palms in
60x8
60x8
60x8

Super Set:
C1-Regular Bar Lat Pulldown 3x10
C2-Rear Delt Fly 3x10

Super Set:
D1-25lb Plate Front Raises 3x10
D2-Shoulder lat raise 3x10

Super Set:
E-GUN SHOW 3x10 (bis-tris)


CONDITIONNING (performed after weight session)

BARBELL COMPLEXES

4 ROUNDS OF RANDY COUTURE COMPLEXES

-bent over row
-upright row
-military press
-good morning
-lunges
-squat push press combo
-stiff legs deads


Notes; the complexes are hells of a finisher!!!

[takeahnase]

What weight do you use for the complex and what are the reps?

[Rampage74]

WED APRIL 16 MAXLOWER

A) Box Squat
135x10
225x5
275x5
295x5
315x4

B) Rack Pulls (first pin from floor)
135x8
225x5
275x5
315x3

C) Elevated Bulgerian Split Squats Holding One Dumbbell
25x10
25x10
25x10

D1) Weighted Swiss Balls Crunches(plates behind head)
25x12
25x12
25x12

D2) Side Bends
bwx12
bwx12
bwx12

E1) DB Shrugs
80x12
80x12
80x12

E2)Wrist curls
40x12
40x12
40x12

[Rampage74]

Originally Posted by takeahnase

What weight do you use for the complex and what are the reps?

45pds barbell only..8 reps each...on the last 2 sets..only 6 reps on a few exercices!

[Rampage74]

SAT APRIL 19 REPUPPER

A-DB Bench 3xMax
60x18
60x15
60x12

Super Set:
B1-Wide Gr. Seated Row
115x12
115x12
115x12
115x12

B2-Face Pulls
30x12
30x12
30x12
30x12

Super Set:
C1-25lb Plate Raise 3x10
C2-DB Military Press 3x10(25lb)
C3-Lateral SH raise 3x10(12.5lb)

Super set:
GUN SHOW
D1-Close grip bench 3x10 (135lb)
D2-Hammer Curls 3x12 (25lb)

[Rampage74]

That was it for last week,
Last week i was going for 5 rep max on main effort, this week i go for 3 rep max.
Next week 1 rep max.

April 23 wed, i played hockey and this was hell of a conditionning workout!!
So im starting my 2ndcycle today.

See workout will be post later.

[Rampage74]

THURSDAY APR25 MAXUPPER

A-Bench
135x8
185x5
205x5
225x3
245X2

B-DB Press palms in
60x8
60x8
60x8

Super Set:
C1-Regular Bar Lat Pulldown 3x10 (115LB)
C2-Rear Delt Fly 3x10 (10LB DB)

Super Set:
D1-25lb Plate Front Raises 3x10
D2-Shoulder lat raise 3x10

Super Set:
GUN SHOW 3x10 (bis-tris)
E1-Barbell Ez Curls(bar+50)
E2-Skulls Crushers(bar+50)



CONDITIONNING

Inspired by one of the conditonning challenge here what i did:

100 pushup
50 regular crunch
25 side crunch left
25 side cruch right
20 chinsup (fullextension)
1.5 km on threadmill at 1.5 incline

Notes;

I didnt feel very strong on the bench, but i think with a spotter i would have done 245 for 3 reps, didnt feel secure.

For conditionning i cant do full situp so i cannot do the official challenge, considering i played hockey yesterday im very happy with my performance. Im not a pro but i think its better than average!

[TheCuttlefish]

If you are trying to lose/maintain weight why are you doing Westside for skinny bastards?

[takeahnase]

Why shouldn't he? He wants to lose bodyfat presumably, not muscle.