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  1. Asriel is offline
    Asriel's Avatar

    I'd like to leave this world like I came into it: Screaming, naked & covered in someone else's blood

    Join Date
    Dec 2005
    Location
    Essex
    Posts
    3,795

    Posted On:
    7/24/2007 11:03am

    supporting member
     Style: Muay Thai (BJJ hiatus)

    --
    Hell yeah! Hell no!

    Finally settled on a workout - would appreciate your opinions

    • Workout 1 (Monday) - Upper body
    • Flat Dumbbell (DB) Bench press 3x6(this means 3 sets of 6 reps)
    • Barbell Row 3x6
    • Incline Barbell (BB) bench press 2x10
    • Lat Pull down 2x10
    • Seated DB shoulder press 2x10
    • Barbell curl 2x10
    • Workout 2 (Tuesday) - Lower body
    • Squat 3x6
    • Goodmorning 3x6
    • Leg extension 2x10
    • Seated calf raise 3x6
    • Workout 3 (Thursday) - Upper body
    • Incline DB press 3x6
    • Pullup 3x6
    • Flat BB bench 2x10
    • Cable row 2x10
    • Seated shoulder press 2x10
    • Barbell curl 2x10
    • Close grip bench press 2x10
    • Workout 4 (Saturday) - Lower body
    • Deadlift 3x6
    • Leg press 3x6
    • Leg curl 2x10
    • Standing calf raise 3x10
    " The reason elite level MMAists don't fight with aikido is the same reason elite level swimmers don't swim with their lips." - Virus

    " I shocked him with my skills on the ice becuase Wing Chun is great for hockey fighting." - 'Sifu' Milt Wallace

    "Besides, as you might already know (from Virus, for example) - there's only 1 wing chun and it sucks big time" - Tonuzaba

    "Even when I'm promising mayhem and butt-chicanery, I'm generally posting with a smile on my face." - Sochin101

    "That said, if he blocked my hip on a drop nage, I would extend my leg into a drop tai Otoshi and slam him so hard his parents would die." - MTripp

  2. Cullion is offline
    Cullion's Avatar

    Everybody was Kung Fu fighting

    Join Date
    Mar 2005
    Location
    Oxford, UK
    Posts
    6,526

    Posted On:
    7/24/2007 11:05am

    supporting member
     Style: Tai Chi

    --
    Hell yeah! Hell no!
    What are you trying to achieve ?
    !!RENT SPACE HERE FOR 10 VBUCKS PER LINE PER MONTH!!

    !! PM ME FOR SPEEDY SERVICE !!

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    I <3 Sirc.
  3. Asriel is offline
    Asriel's Avatar

    I'd like to leave this world like I came into it: Screaming, naked & covered in someone else's blood

    Join Date
    Dec 2005
    Location
    Essex
    Posts
    3,795

    Posted On:
    7/24/2007 11:09am

    supporting member
     Style: Muay Thai (BJJ hiatus)

    --
    Hell yeah! Hell no!
    Some Muscle. I'm currently pretty lean from Swimming
    " The reason elite level MMAists don't fight with aikido is the same reason elite level swimmers don't swim with their lips." - Virus

    " I shocked him with my skills on the ice becuase Wing Chun is great for hockey fighting." - 'Sifu' Milt Wallace

    "Besides, as you might already know (from Virus, for example) - there's only 1 wing chun and it sucks big time" - Tonuzaba

    "Even when I'm promising mayhem and butt-chicanery, I'm generally posting with a smile on my face." - Sochin101

    "That said, if he blocked my hip on a drop nage, I would extend my leg into a drop tai Otoshi and slam him so hard his parents would die." - MTripp

  4. Cullion is offline
    Cullion's Avatar

    Everybody was Kung Fu fighting

    Join Date
    Mar 2005
    Location
    Oxford, UK
    Posts
    6,526

    Posted On:
    7/24/2007 12:06pm

    supporting member
     Style: Tai Chi

    --
    Hell yeah! Hell no!
    Squats and milk.
    !!RENT SPACE HERE FOR 10 VBUCKS PER LINE PER MONTH!!

    !! PM ME FOR SPEEDY SERVICE !!

    Sponsored by our first customer: Repulsive Monkey



    I <3 Sirc.
  5. Nid is offline

    Light Heavyweight

    Join Date
    Oct 2003
    Posts
    3,530

    Posted On:
    7/24/2007 12:21pm

    supporting member
     Style: Brazilian Jiu-Jitsu

    --
    Hell yeah! Hell no!
    And how else are you going to go about this? Going to failure at each workout? Each set? Gonna periodize?

    I trimmed some redundancy pending your answers:

    Workout 1 (Monday) - Upper body
    Barbell Row 3x6
    Incline Barbell (BB) bench press 2x10


    Workout 2 (Tuesday) - Lower body
    Squat 3x6
    Leg Press 1x10
    Seated calf raise 3x6

    Workout 3 (Thursday) - Upper body
    Pullup 3x6
    Seated shoulder press 2x10
    Barbell curl 2x10

    Workout 4 (Saturday) - Lower body
    Deadlift 3x6
    Leg curl 2x10
    Standing calf raise 3x10


    As you make progress you may want to consolidate this even more into less frequent workouts.
  6. SevSB is offline

    Registered Member

    Join Date
    Jun 2006
    Posts
    178

    Posted On:
    7/24/2007 1:14pm


     Style: Brazilian Jiu Jitsu

    --
    Hell yeah! Hell no!
    I dont see why you have both leg press and squats, and on different days for that matter. I think the best way to do it is to have 3 or 4 workouts, one day for bench, one for squat, a one for deadlift, and having a day for powerclean/clean and jerk is good too

    Example
    Day 1
    Deadlift 5x4 (4 reps is recommended at a time to prevent injury)
    Leg curls 3x10]


    Day 2
    Flat Benchpress 5 x 10 if you can
    Incline Benchpress 3-5 x 10
    Lat pulldown 5 x 10
    Shrugs LOTS OF SETS
    Middle back via Tbar rows, or however you want 5 x 10
    chinups

    Day 3
    Squats 5 x 10 atleast
    Calves 6 x 10 (hard to build mass on calves)

    I left out working biceps and triceps because biceps get worked very well when the upper back is worked, and triceps are worked from both bench and shoulder workouts.

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