Thread: My workout

  1. #1

    Join Date
    Aug 2011

    My workout

    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.
    Last edited by Smackjack; 10/20/2012 4:20pm at . Reason: Adding as I go along/remember

  2. #2

    Join Date
    Aug 2011
    I'll post more as I remember my log is in my locker at my gym.

  3. #3

    Join Date
    Aug 2011
    I don't do a lot of heavy bench it slows down my striking. ALOT.

  4. #4
    Thats pretty awesome.
    Whats with the 50 reps?

  5. #5
    What is your height, weight, age etc?

  6. #6

    Join Date
    Nov 2011
    BJJ, Boxing, Indian Clubs
    whoa der boy. what are your goals with this?

  7. #7

    Join Date
    Nov 2012
    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.

  8. #8
    Diesel_tke's Avatar
    Join Date
    Jan 2007
    Pensacola, FL
    stick, pistol, rifle
    Quote Originally Posted by Bryant123 View Post
    At least 30 minutes should be spended on training.
    My everyday exercise plan is such as:
    Push ups: 25,
    Pull ups: 25,
    Sits up: 50,
    Jogging: 15 minutes,
    Running: 15 minutes,
    Swimming: 20 minutes.
    And that is relivant to what?
    Combatives training log.

    Gezere: paraphrase from Bas Rutten, Never escalate the level of violence in fight you are losing. :D

    Drum thread

    Pavel Tsatsouline: kettlebell workouts give you “cardio without the dishonour of aerobics”.


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