[anaconda]

Originally Posted by will-million

ahah, im all for that. so how long you been training in bjj?

almost 2 1/2 years now. It has prevented my from lifting because whenever I have free time, Id rather train!

I will start lifting again this summer when I dont have so much to do hopefully.

[will-million]

Originally Posted by anaconda

almost 2 1/2 years now. It has prevented my from lifting because whenever I have free time, Id rather train!

I will start lifting again this summer when I dont have so much to do hopefully.

what belt did you get to in that time? I heard any sort of martial arts is rather addicting, I cannot wait

[will-million]

day 4-may 8
chest and shoulders(light/high reps)

chest
flat dumbbell press sets/4 reps/30,25,20,15 weight/35,40,45,50
incline dumbell flye sets/3 reps/15,15,15 weight/45,35,30
pec-deck flye sets/3 reps/12,20,25 weight/205,155,135
cable cross overs sets/3 reps/30,30,30 weight/30,30,30
vertical machine press sets/4 reps/12,14,16, weight/95,80,70

shoulders
overhead dumbbell press sets/4 reps/30,10,8 weight/30,50,40
shoulder press machine sets/3 reps/20,15,12 weight/70,80,80
dumbell lat raise(drop set) sets/2 reps/(15,12,10)(15,10,8) weight/(12,10,8)(12,10,8)

cardio-HIIT
10 minutes on cross trainer
Level 10
0-1:30 on a speed of 30-40 rpm
1:30-2:00 on a speed of 90-100 rpm
2:00-3:30 on a speed of 30-40 rpm
3:30-4:00 on a speed of 90-100 rpm
4:00-5:30 on a speed of 30-40 rpm
5:30-6:00 on a speed of 90-100 rpm
6:00-7:30 on a speed of 30-40 rpm
7:30-8:00 on a speed of 90-100 rpm
level 4-cool down
8:00-10:00 on a speed of 25-35 rpm

notes
Today was definatly a long and tough workout. I wanted to quit, but I continued to work and try to my best. After the drop sets for the lat raises, I felt like I was going to puke. I fill my water bottle of 591 ml up about 4 times during a workout, and I definatly need it during cardio. Although it is short time, I still find it very hard. Next week I will increase the itme by two minutes. Cardio was the hardest its ever been today, because my whole body was exhausted from previous workouts. Looking forward to sunday(active rest).I havent been eating any fast food or drinking anything other than water and skim milk, and this coming from a guy who used to eat fast food up to 12 times a week on average and drink soda more than water.

[anaconda]

Originally Posted by will-million

what belt did you get to in that time? I heard any sort of martial arts is rather addicting, I cannot wait

I got my blue in just under ten months and I'm nipping at the heels of the purple I guess. Although it could be a year from now, its not exactly up to me lol. I dont feel much better than I did a year ago but law school and a part time job lead to me training less and eating more (especially around exams) so I gained almost 20 lbs and my cardio has gone downhill. I'm looking forward to this summer so my load will be a little lighter (I hope!)

[anaconda]

Originally Posted by will-million

day 4-may 8
chest and shoulders(light/high reps)

chest
flat dumbbell press sets/4 reps/30,25,20,15 weight/35,40,45,50
incline dumbell flye sets/3 reps/15,15,15 weight/45,35,30
pec-deck flye sets/3 reps/12,20,25 weight/205,155,135
cable cross overs sets/3 reps/30,30,30 weight/30,30,30
vertical machine press sets/4 reps/12,14,16, weight/95,80,70

shoulders
overhead dumbbell press sets/4 reps/30,10,8 weight/30,50,40
shoulder press machine sets/3 reps/20,15,12 weight/70,80,80
dumbell lat raise(drop set) sets/2 reps/(15,12,10)(15,10,8) weight/(12,10,8)(12,10,8)

cardio-HIIT
10 minutes on cross trainer
Level 10
0-1:30 on a speed of 30-40 rpm
1:30-2:00 on a speed of 90-100 rpm
2:00-3:30 on a speed of 30-40 rpm
3:30-4:00 on a speed of 90-100 rpm
4:00-5:30 on a speed of 30-40 rpm
5:30-6:00 on a speed of 90-100 rpm
6:00-7:30 on a speed of 30-40 rpm
7:30-8:00 on a speed of 90-100 rpm
level 4-cool down
8:00-10:00 on a speed of 25-35 rpm

notes
Today was definatly a long and tough workout. I wanted to quit, but I continued to work and try to my best. After the drop sets for the lat raises, I felt like I was going to puke. I fill my water bottle of 591 ml up about 4 times during a workout, and I definatly need it during cardio. Although it is short time, I still find it very hard. Next week I will increase the itme by two minutes. Cardio was the hardest its ever been today, because my whole body was exhausted from previous workouts. Looking forward to sunday(active rest).I havent been eating any fast food or drinking anything other than water and skim milk, and this coming from a guy who used to eat fast food up to 12 times a week on average and drink soda more than water.

Careful not to overtrain man. Thats very common when starting a new program. Thats also part of the reason people are recommending a 2 or 3 day split. It gives your body more time to rest and more time to get used to working out.

As for the HIIT on the elliptical (Im guessing thats what you mean by cross trainer) I have a suggestion you can try if you like it. When I do it I normally do like 5 min on 10, jogging and getting warmed up. Then when I do my sprints I do 30 sec sprints, but I also put the resistance up to 16 or even 18 if I feel really energetic. It really kicks my ass more than just going faster myself and it really gets your heart pumping. Try it out you might like it.

[will-million]

Originally Posted by anaconda

I got my blue in just under ten months and I'm nipping at the heels of the purple I guess. Although it could be a year from now, its not exactly up to me lol. I dont feel much better than I did a year ago but law school and a part time job lead to me training less and eating more (especially around exams) so I gained almost 20 lbs and my cardio has gone downhill. I'm looking forward to this summer so my load will be a little lighter (I hope!)

yeah, well at least you still have the energy and desire to go and train. Instead of losing your love for the martial art, you still want it. I applaud you for being ambitious, my friend. Is your BJJ class more of the old stuff, or is it alot of the eddie bravo-new era philophy like the rubber gaurd and twister side control?

[will-million]

yeah, ill try it out, so you do 30 second sprints and how long of a rest? and for how long?

[anaconda]

Originally Posted by will-million

yeah, ill try it out, so you do 30 second sprints and how long of a rest? and for how long?

30 sec all out sprint on the higher difficulty and then one min rest. If its not enough you can rest 1:15 in the beginning or even 1:30. The goal is to work yourself so hard in those 30 secs that you need a min of rest. I try to do ten of them, which takes 15 min (5 min sprints, 10 min rests) but if I get tired I just jog for like ten minutes and finish.

[anaconda]

Originally Posted by will-million

yeah, well at least you still have the energy and desire to go and train. Instead of losing your love for the martial art, you still want it. I applaud you for being ambitious, my friend. Is your BJJ class more of the old stuff, or is it alot of the eddie bravo-new era philophy like the rubber gaurd and twister side control?

Just a normal school, somewhere in the middle. Not an old school gracie school so we dont do any self defense stuff, but then we still focus on the fundamentals and basic concepts that make jiujitsu work.

[will-million]

oh, so its basically what i do now?but on a higher difficulty and more intervals and less rest time