My friend in the marines asked what I did for a workout. I usually respond "beer and pizza" but I thought I'd let him know since he is a friend and is serving, critique if you want:
Do your own weight but don't strain it took me since high school to get to this point
50 reps + 45lbs knee-raises
200-300 lbs + 5lbs ankle weight leg ups
50 reps + 45lbs weight inclined crunches
100 reps + bosu ball crunches
50 reps + 100lbs Pull down crunches(special machine for this)
50 + 150lbs push down crunches(special machine for this)
25 reps + 25lbs weighted "behind the neck pull ups"
50 reps + 45lbs reverse situps
50 reps + 0lbs reverse situps
50 reps + 25lbs reverse butterflies(free-weight)
50 reps + 120-150 lbs rows
50 reps + 160-180lbs lat pull downs
Chest, Arm, Shoulder, Tricep:
50 reps + 160-180lbs bench, increase weight as you go on
50 reps + 200lbs butterfly
50 reps + 60lbs butterfly(free-weight)
100 reps + 45lbs weighted pushups, fast as possible, keep form. Have someone hold weight on back
50 reps + 0lbs diamond push ups
25 reps + 0lbs "judo pushups"
50 reps + 50-70 lbs curls
50 reps + 25-50lbs weighted pullups(regular)
50 reps + 0lbs pullups (wide grip)
50 reps + 0lbs pullups (close grip)
50 reps + 80-100 lbs machine curls
50 reps + 60-80lbs Tricep pull downs
25 reps + 45lbs weighted dips
25-50 + 0lbs dip/knee raises
25 reps + 90lbs shoulder press
25 reps + 60-80lbs shoulder raises
25 reps + 25lbs wrist raises(forearm)
25 reps + 25lbs reverse wrist raises(forearm)
50-75 reps + 35lbs toning belt curls
50-75 reps + 35lbs toning belt Tricep extensions
25 reps + 0lbs cartwheel pushups(legs as high as you can on the wall)
100 reps + 100lbs "axe cuts" use a bar, I use a weighted medicine stick
10 reps + 0lbs peg-wall
25 reps + 145-160lbs powerclean
5min + 100lbs weighted jumps (jump as high as you can)
50 reps + 275-325 leg press
50 reps + 270-300 calf raises
50 reps + 225-250 lbs squats
100 reps + 5-25lbs leg extensions
100 reps + 5-25lbs reverse leg extensions
That's what I have off the top of my head for weight train.
10min shadow boxing
30min bag work
30min/5min intervals jump rope
Running: go as long as you can till you can't or feel nauseated, try not to over do it so you can drive home, as you go on carry something weight, I use a 45lbs weighted vest. Careful on knees, don't do to much road work, find a track.
Other stuff I do:
25reps + Medicine ball stomach drops
3min + Get a stick and whack your body in different areas to create a thicker skin
This is excluding the training I do at mma too.
I'll post more as I remember my log is in my locker at my gym.
I don't do a lot of heavy bench it slows down my striking. ALOT.
Thats pretty awesome.
Whats with the 50 reps?
What is your height, weight, age etc?
whoa der boy. what are your goals with this?
Very nice, I think it is the best ever post on the topic I could find. But some of
the quantities aren't seems to be appropriate.
I'm not sure so I think I should discuss it with some friend.
And that is relivant to what?
Originally Posted by Bryant123