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  1. VikingPower is offline
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    Yes Koto got his name changed, quit asking...

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    Dec 2004
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    Posted On:
    4/18/2005 7:28pm

    supporting member
     Style: Kyokushin Karate

    --
    Hell yeah! Hell no!

    Train like a dinosaur

    This is my current workout routine, stolen off of Brooks Kubik. Twice a week workouts, and since there's four different workouts it keeps up a good variety. Currently I do mine Tues and Fri.

    I started doing it a few weeks ago, and man is it abso-fucking-lutely brutal. Already some of my lifts are looking like they might go up again, and despite the ass-kicking I endure throughout I feel pretty damn good.

    Here's the workouts for those of you interested, with some additional info from Brooks added (all exercises are worked progressively heavier):

    WORKOUT ONE.
    Bottom Position Squats (5 progressively heavier singles)
    Quarter Squats (3 sets of 3 reps)
    Dumbbell Deadlifts (5 sets of 5)
    Sandbag Carry (100-150lbs; carry it for a 1/4-1/2 mile. This is a puker!)
    Pliers Lift (1 set of 15-20 reps)(using a thick piece of webbing and a pair of pliers, pick up a deadlift bar or a barbell, with weight if you need it)
    Reverse Curls (3 sets of no more than 8-10 reps)
    Pinch Grip (1 timed hold each hand)
    Bent-Legged Situps with Plate

    WORKOUT TWO.
    Dumbbell Clean and Press (5 sets of 5; both go up at the same time)
    Bent-Over Rows (4 sets of 6 reps)
    Bench Press Lockouts (4 progressively heavier singles, 3 at top weight)
    One-Arm Curl and Press (using an EZ-bar; hammer curl the sucker and then press it. 2 sets per arm of 5-6 reps. Very tough exercise.)
    Sandbag Clean and Press (as many times as possible)
    Turkish Get-Up with Sandbag (if sandbag is light, go for reps -- heavy, do singles. Mine's 150lbs and I'm a bit burnt by this time so I do 5 singles)
    Commando Pullups with Towel (max effort)
    Plier Pullup Hangs (wrap webbing over bar and hang just by the pliers. This thing is brutal, and I can't count how many times I simply fell off and didn't want to get back up.)
    Sledgehammer Lifts (put it on the floor, kneel down, and try to lift it straight out at arm's length. Mine's 8lbs, I can only do singles right now.)

    WORKOUT THREE.
    Partial Deadlifts (6 sets of 3 reps, progressively heavier)
    Parallel Squats (5 sets of 5 reps)
    Farmer's Walk (5 sets of 100-200 feet for each set. This is probably the only "easy" thing in here as I used to farmer walk until it dropped for our sets, so this actually gives me a set figure. If you're feeling brave, he recommends shooting for a 1/4 mile.)

    WORKOUT FOUR.
    Dumbbell Bench Press (5 sets of 5-6 reps; two progressive warm-ups, 3 max effort)
    Pull-Ups (5 sets of as many as possible. Add weight if you can do 10+.)
    Overhead Press Lockouts (from forehead to lockout, you need a power rack for this one. 4 progressively heavier singles, 3 at top weight.)
    Turkish Get-Up
    Pinch Gripping (3 timed holds per hand)

    I might actually have to tone down on some of the grip work or edit something out so I can incorporate my CoC grippers somewhere. If you're feeling adventurous, this thing will kick your ass like nobody's business, but you'll get stronger for it.
  2. The Train is offline

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    Mar 2005
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    Posted On:
    4/18/2005 8:06pm


     Style: Hashiri-Jitsu

    --
    Hell yeah! Hell no!
    Excellent program. I do a lot of that stuff but not the GPP.
  3. VikingPower is offline
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    Yes Koto got his name changed, quit asking...

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    Posted On:
    4/18/2005 8:11pm

    supporting member
     Style: Kyokushin Karate

    --
    Hell yeah! Hell no!
    Quote Originally Posted by The Train
    Excellent program. I do a lot of that stuff but not the GPP.
    It's very vomit-inducing I can say that :) The bile always gurgles up in my throat at least once per workout. The fact that it makes it a superhuman effort to get out of bed for an 8am class doesn't help though :P
  4. Equipoise is offline
    Equipoise's Avatar

    Certified Fitness Trainer

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    Jul 2004
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    In the nightmares of bodybuilders.
    Posts
    3,433

    Posted On:
    4/18/2005 9:18pm

    supporting member
     Style: Chemical Assistance

    --
    Hell yeah! Hell no!
    You eating an Ostrich Egg and Bowl of Austrian Steroids afterwards? :occasion1
  5. PizDoff is offline

    .

    Join Date
    Feb 2003
    Location
    Toronto
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    Posted On:
    4/18/2005 9:50pm

    supporting memberstaff
     Style: Grappling

    --
    Hell yeah! Hell no!
    How partial is your partial deadlift?
    Surfing Facebook at work? Spread the good word by adding us on Facebook today! https://www.facebook.com/Bullshido
  6. AthleticGirl is offline

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    Mar 2005
    Location
    San Jose, CA
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    410

    Posted On:
    4/18/2005 9:59pm


     Style: Brazilian Jiu-jitsu Girl

    --
    Hell yeah! Hell no!
    I would wonder if being a competitive athlete (mma or whatever) if that would be too much and eat too much into recovery that would be needed for actual sports training.
  7. VikingPower is offline
    VikingPower's Avatar

    Yes Koto got his name changed, quit asking...

    Join Date
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    Posted On:
    4/18/2005 10:16pm

    supporting member
     Style: Kyokushin Karate

    --
    Hell yeah! Hell no!
    Quote Originally Posted by PizDoff
    How partial is your partial deadlift?
    About knee height.
  8. VikingPower is offline
    VikingPower's Avatar

    Yes Koto got his name changed, quit asking...

    Join Date
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    Posted On:
    4/18/2005 10:20pm

    supporting member
     Style: Kyokushin Karate

    --
    Hell yeah! Hell no!
    Quote Originally Posted by AthleticGirl
    I would wonder if being a competitive athlete (mma or whatever) if that would be too much and eat too much into recovery that would be needed for actual sports training.
    Being a professional, yeah, it definitely would, but being an amateur I don't see too many problems with it. Bagwork, sparring, rolling, and the like could be mixed in pretty well if you took out one or two things (probably the lockouts and some of the gripwork) if you're an amateur.
  9. VikingPower is offline
    VikingPower's Avatar

    Yes Koto got his name changed, quit asking...

    Join Date
    Dec 2004
    Posts
    4,993

    Posted On:
    4/18/2005 10:21pm

    supporting member
     Style: Kyokushin Karate

    --
    Hell yeah! Hell no!
    Quote Originally Posted by AkiraMusashi
    You eating an Ostrich Egg and Bowl of Austrian Steroids afterwards? :occasion1
    Damn right, noodle keg! :laughing1 I need to get your ass a copy of Dinosaur Training. I think you'd go nuts for it.
    Last edited by VikingPower; 4/18/2005 10:37pm at .
  10. poidog is offline
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    Competition Team Tag...yes?

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    Sanctum Sanctorum, SoCal
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    Posted On:
    4/19/2005 9:45am

    supporting member
     Style: FMA, DBMA, MMA

    --
    Hell yeah! Hell no!
    Quote Originally Posted by Koto_Ryu
    Damn right, noodle keg! :laughing1 I need to get your ass a copy of Dinosaur Training. I think you'd go nuts for it.
    I managed to catch a glimpse of that book when living in Hawaii. It looked like some seriously hardcore iron training. Unfortunately, I was still locked into the mental masturbation mindset of bodybuilding protocol for non-bodybuilders instead of strength training. Aarr-fucking-ghhh.
    Kuha'o - Kela - Koa
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