I'd like to leave this world like I came into it: Screaming, naked & covered in someone else's blood
Posted On:7/24/2007 11:03am
Style: Muay Thai (BJJ hiatus)
Workout 1 (Monday) - Upper bodyFlat Dumbbell (DB) Bench press 3x6(this means 3 sets of 6 reps)Barbell Row 3x6Incline Barbell (BB) bench press 2x10Lat Pull down 2x10Seated DB shoulder press 2x10Barbell curl 2x10Workout 2 (Tuesday) - Lower bodySquat 3x6Goodmorning 3x6Leg extension 2x10Seated calf raise 3x6Workout 3 (Thursday) - Upper bodyIncline DB press 3x6Pullup 3x6Flat BB bench 2x10Cable row 2x10Seated shoulder press 2x10Barbell curl 2x10Close grip bench press 2x10Workout 4 (Saturday) - Lower bodyDeadlift 3x6Leg press 3x6Leg curl 2x10Standing 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
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"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
Everybody was Kung Fu fighting
Posted On:7/24/2007 11:05am
Style: Tai Chi
What are you trying to achieve ?
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Posted On:7/24/2007 11:09am
Some Muscle. I'm currently pretty lean from Swimming
Posted On:7/24/2007 12:06pm
Squats and milk.
Posted On:7/24/2007 12:21pm
Style: Brazilian Jiu-Jitsu
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
Leg Press 1x10
Seated calf raise 3x6
Workout 3 (Thursday) - Upper body
Seated shoulder press 2x10
Barbell curl 2x10
Workout 4 (Saturday) - Lower body
Leg curl 2x10
Standing calf raise 3x10
As you make progress you may want to consolidate this even more into less frequent workouts.
Posted On:7/24/2007 1:14pm
Style: Brazilian Jiu Jitsu
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
Deadlift 5x4 (4 reps is recommended at a time to prevent injury)
Leg curls 3x10]
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
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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