Author Topic: the road to mma  (Read 4483 times)

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PointerRyan

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the road to mma
« on: April 23, 2013, 12:10:42 am »
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Everyworkout begins with boxing and kicks training on punchingbag:
boxing combos
2sets of  10-12reps rotating  with each exercise
elbows
roundkick
knees
punches
angle front kicks that uses the shin side of the leg and not the ball of teh feet.

Last thursday:
Back squats 72.5kgx3x8

shoulder press 40kgx6
40kgx5+ 1 assisted from legs
32.5kgx2x8

back rows, 60lbs x 3x8

abbs superset:
cable twists 3x30lbsx17
ab crunches 3x20x10lbs


Monday:
Back squats 67.5kgx8
74.8kgx8x2

bench press 3x8-8-7x54.8kg
1x6x50kg

pullups 3x8-7-7+1 assisteed

abbs superset:
cable twists 3x30lbsx20
ab crunches 3x20x15lbs

last one or two reps on squats gotta keep back straight. arched my back somehow when i thought i rounded according to a spotter.
« Last Edit: April 23, 2013, 12:13:30 am by PointerRyan »

PointerRyan

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Re: the road to mma
« Reply #1 on: April 26, 2013, 01:33:27 am »
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thursday:
Back squats 76.8kgx3x8-8-9

shoulder press 40kgx7
44.8kgx5
34.8kgx2x8

back rows, 60lbs x 3x8

abbs superset:
cable twists 3x40lbsx17
ab crunches 3x20x20lbs

diamond pushups 2x15

PointerRyan

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Re: the road to mma
« Reply #2 on: May 03, 2013, 12:06:36 am »
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thursday:
Back squats 78.9kgx3x8-8-9

shoulder press 44.8kgx5+1
40kgx3x6+1 

back rows, 65lbs x 3x8

abbs superset:
cable twists 3x40lbsx19-16-16
ab crunches 3x19x15kg

superset:
diamond pushups 2x16
rom deadlifts 2x9-10

Review: skipped a workout due to bad stomach poisoning

PointerRyan

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Re: the road to mma
« Reply #3 on: May 06, 2013, 09:59:19 am »
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Monday:
Back squats 82.2kgx8x2
80kgx9

bench press 3x8-8-6x54.8kg
1x6x50kg

pullups 3x8-7-6+1 assisteed

abbs superset:
cable twists 3x40lbsx17
ab crunches 3x20x15kg

superset:
diamond pushups 2x17
rom deadlifts 2x12x40
« Last Edit: May 08, 2013, 10:02:16 am by PointerRyan »

PointerRyan

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Re: the road to mma
« Reply #4 on: May 09, 2013, 11:24:13 am »
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thursday:
Back squats 84.8kgx1x8
87kgx8
84.8kgx9

shoulder press
40kgx3x8-6-5-5


back rows, 65lbs x 3x8-8-9

did some ab work at home

 superset
diamond pushups 2x18

review; went int owrokout with soreness in front delts and outer chest even after warming up. did 8 reps for 40k for shoulders ,improvement, but went down for other sets, used legs for the last 2 reps for all.

PointerRyan

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Re: the road to mma
« Reply #5 on: May 13, 2013, 09:38:44 am »
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Monday:
Back squats 90kgx8x1
60kgx15

bench press 3x8-8-6x54.8kg
1x7x50kg

pullups 4x8-8-7-6

abbs superset:
cable twists 3x40lbsx18
ab crunches 3x19x20kg

superset:
diamond pushups 2x18-17
rom deadlifts 2x12x50kg

LBSS

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Re: the road to mma
« Reply #6 on: May 13, 2013, 02:37:03 pm »
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is any of your training actual sparring or whatever?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

PointerRyan

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Re: the road to mma
« Reply #7 on: May 16, 2013, 09:55:41 am »
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is any of your training actual sparring or whatever?
nah for now jsut the punching bag. i hope i can build up significant strength expecially in my bench press by june when my gym contract expires. And then join a mma training gym. gotta get my body conditioned too.

PointerRyan

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Re: the road to mma
« Reply #8 on: May 16, 2013, 10:01:41 am »
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thursday:
Back squats 72.5kgx6+1 after resting liek 15-30seconds due to intteruption
50kg x10x2

shoulder press barbell
22.5kgx1x8
17.5kgx2x7+1-6+1failed


db back rows, 65lbs x 3x8-8-9

abbs superset:
cable twists 3x40lbsx20
ab crunches 3x20x20kg


diamond pushups 2x19-18
stif legged deadlift 2x11x50kg

Review: barbell weight excluded from my barbell lifts set of 6+1 for bacck squat was back form. could feel my back arching alittle. couldnt bring myself to tighthen my abs.
Didnt really hit the gym with sufficient recovery as i still feel sorenessi n my delts and hamstrings as well as my knees weak.
bloody old man blocked the mirror and stared at me while doing the back squat 72.5kg. pissed as heck

gotta tighthen the abs . should be easy next workout asi t's gonna be 3days rest with some moderate work in between. use 92.5kg again for 8 this time

TKXII

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Re: the road to mma
« Reply #9 on: May 16, 2013, 10:40:39 am »
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thats sick dude.

I kind some muay thai kicks to be great hip warmers for squats. But too much of it is damn tiring. I'll post a video soon with some clips you can critique my form, I need some serious formal instruction on it though.
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

PointerRyan

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Re: the road to mma
« Reply #10 on: May 17, 2013, 12:59:58 pm »
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thats sick dude.

I kind some muay thai kicks to be great hip warmers for squats. But too much of it is damn tiring. I'll post a video soon with some clips you can critique my form, I need some serious formal instruction on it though.
looooool

PointerRyan

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Re: the road to mma
« Reply #11 on: May 20, 2013, 11:06:12 am »
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Monday:
Back squats 74.8kgx6
60kgx8x2

bench press 3x8-8-6.5x54.8kg
1x6.5x50kg

pullups 3x9-8-7
1x4cvhinups


rom deadlifts 2x12x50kg
diamond pushups 2x20-15+3

twisting situps 3x18-18-16

PointerRyan

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Re: the road to mma
« Reply #12 on: May 24, 2013, 08:57:28 am »
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thursday:
Not today-Back squats 72.5kgx6+1 after resting liek 15-30seconds due to intteruption
50kg x10x2

shoulder press barbell
25kgx1x5+1struggled
20kgx2x8-6.5+1


Deadlift 80kg raw
1x5
1x7

diamond pushups 2x20-15+4

bicep curls 25lbsx9
30lbsx6
twisting decline situps 3x18-18-20



not today-stif legged deadlift 2x11x50kg

PointerRyan

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Re: the road to mma
« Reply #13 on: May 27, 2013, 11:36:33 am »
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Monday:
not today-Back squats 74.8kgx6
60kgx8x2
 
deadlifts 3x4-4-5x105kg
bench press 3x8-7-6-4x54.8kg


lat pulldowns 3x8-8-7-5+1chinupx59kg
 


not today-rom deadlifts 2x12x50kg
diamond pushups 2x20-15+2+2

twisting situps 5lbsx3x16

right ened still bruised. cant squat.

PointerRyan

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Re: the road to mma
« Reply #14 on: May 31, 2013, 10:14:05 am »
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thursday:
Not today-Back squats 72.5kgx6+1 after resting liek 15-30seconds due to intteruption
50kg x10x2

Deadlift 80kg raw
3x5
shoulder press barbell
60lbs raw 1x3 struggled used legs

50lbs raw 4x6=-6-6-3

30lbs x6/7


diamond pushups 2x19-15.2.2.1

sharks forgot bicep curls 25lbsx9
30lbsx6

twisting decline situps 3x5lbsx18-18-20



not today-stif legged deadlift 2x11x50kg

lower right back pain again