AK-47's taking another shot at it

Discussion in 'MMA Training Logs' started by AK-47, Feb 12, 2008.

  1. AK-47

    AK-47 Banned

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    i'm so embarrassed about myself :o

    back at it again after a long layoff, let's see how it goes.
    Going back home to Bosnia for a few days in May so i want to make the most out of it


    Push Press

    95x5
    115x5
    135x5
    145x5
    155x4

    DB Press

    55x10
    60x6
    60x7
    Shoulder hurts when going all the way down so my pressing movements are restricted to pushpressing and DB presses going 2-3 inches above the shoulder

    DB lateral raises

    20x10
    20x10
    20x10

    DB rear lateral

    20x10
    25x10
    25x10

    Facepulls

    15, 12, 12

    DB shrugs

    95x12

    ran out of time had to go to work
     
  2. AK-47

    AK-47 Banned

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    V-Bar Pulldown
    165x12
    180x10
    180x8
    180x8

    Barbell Rows
    135x10
    145x10
    155x9

    Some Machine Pulldown thingy
    180x12
    230x10
    230x10
    180x15

    V-Bar Seated Rows
    165x10
    150x10
    150x10

    DB Curls for Gurls
    35's x 12 each arm
    40's x 7 each arm

    Hammer curls ss /w forearm curls
    30's x 12 ea, 40 x 12
    30's x 12 ea, 40 x 12
     
    Last edited: Feb 18, 2008
  3. AK-47

    AK-47 Banned

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    BB Bench

    135x12
    195x5... wow, i guess the layoff was worse than i thought
    195x4....
    155x10
    165x8

    Hammer incline thingy

    140x10
    160x9
    160x9
    160x8

    Cable Crossovers

    45x10
    45x10
    45x10

    Stuff for the tri's
     
  4. AK-47

    AK-47 Banned

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    Push Press
    95x5
    115x5
    135x5
    145x5
    155x3 :sad2: less than last week

    DB Shoulder Press
    55's x 10
    60's x 6
    60's x 5

    Machine Laterals
    3x12

    DB Rear Laterals
    20x10
    22.5 x 10
    22.5 x 10

    Facepulls
    3x15

    Tri-Stuff
    Did some light leg extensions and stuff, kness still shot
     
  5. AK-47

    AK-47 Banned

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    BB Bench
    135x10
    155x10
    185x8
    185x7
    155x10

    Hammer Machine Incline

    160x10
    180x8
    180x8
    160x9

    Cable Incline? Crossovers
    50x10
    60x9
    60x9

    Tri Stuff
     
  6. AK-47

    AK-47 Banned

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    Pulldowns

    160x10
    170x10
    170x8
    170x8

    Single Arm CSR's, Vertical grip
    weight for each arm

    90x10 both arms
    100x10 both arms
    115x10 both arms
    125x8 both arms

    Behind the head Lat pulldowns
    130x10
    130x8
    130x8

    Horizontal Grip CSR

    90x10
    92.5x9
    95x8
     
  7. AK-47

    AK-47 Banned

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    DB Shoulder Press
    55's x 10
    60's x 9
    60's x 8
    65's x 4 :o

    DB Side/Front Raises ss

    15's x 12/10
    20's x 10, 15's x 10
    20's x 10, 20's x10

    DB Rear Raises

    20's x 10
    25's x 10
    25's x 9

    Facepulls
    90x15
    100x15
    100x15

    Tri-Stuff, BB overhead extensions and Ropes
     
  8. AK-47

    AK-47 Banned

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    Close Grip (v-bar) Pulldowns

    160x10
    170x10
    180x10
    180x8

    Barbell Rows
    135x10
    145x10
    155x10
    160x10

    Close Grip (V-Bar) Cable Rows
    150x10
    160x10
    170x10

    Lat Pulldown Pullovers?
    60x15
    70x12
    70x12

    DB Curls for Gurls

    35's x 10 each arm
    40's x 8 each arm
    40's x 6 each arm

    Leg Extensions + Hamstring curls

    started bjj again, let's see how my knees take this
     
  9. AK-47

    AK-47 Banned

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    DB Incline
    60's x 10
    65's x 10
    70's x 10
    75's x 7

    CG BB Bench
    135x10
    135x8
    135x8
    135x8

    Cable Crossovers
    50x10
    60x10
    60x9
    60x9

    Cable EZ Bar Pushdowns
    80x10
    90x10
    100x6
     
  10. AK-47

    AK-47 Banned

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    Pulldowns
    160x10
    170x10
    170x8
    170x8
    The last 2 or 3 reps on 170 are always kinda meh

    DB Rows
    80'sx10
    80'sx10
    80'sx10
    Alot harder off the rack than off the bench

    Behind the head Pulldowns
    130x10
    130x10
    130x10

    Horizontal Grip CSR
    90x10
    95x10
    97.5x9

    Hammer Curls/Forearm Curls SS
    40's x10/ 30x10
    40's x9/ 30 x 10
    40's x 8ish/ 30x10
     
  11. AK-47

    AK-47 Banned

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    DB Shoulder Press

    60's x 9
    60's x 9
    60's x 8
    65's x 6

    DB Side/Front/Rear raises mega set?

    20's x 10/10/10
    20's x 10/10/10
    20's x 9/9/8

    Upright Rows

    70 x 10
    80 x 10
    90 x 9

    Facepulls
    3x12-15 don't remember the exact number of reps on each set

    Machine Rear Delt flies
    80 x 10
    80 x 10
    80 x 10
    80 x 9
    alternating the grip on horizontal/vertical every other set
    Cable Side Raises
    3 sets burnout
     
  12. AK-47

    AK-47 Banned

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    DB Incline
    65's x 10
    70's x 10
    75's x 8
    75's x 7

    BB Close Grip (index on outer edge of smooth part)
    135x10
    140x10
    145x10
    155x9

    Cable Crossover
    50 x 10
    60 x 9
    60 x 9

    EZ Bar standing overhead tricep extensions
    60 x 10
    70 x 10
    70 x 10

    Ropes + One arm reverse grip cable pushdowns

    Leg Extension + Hamstring Curls
     
  13. AK-47

    AK-47 Banned

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    V-Bar Pulldowns
    160x10
    170x10
    180x10
    190x8
    BB Rows
    145x10
    155x10
    165x8
    Behind Head Pulldowns
    130x10
    140x9
    140x10
    V-Bar Cable Rows
    160x10
    160x10
    170x9
    DB Hammer/BB Front Curls SS
    35's x 10/ 40 x 10
    35's x 10/40 x 9

    sum shrugzzzzz
    done
     
  14. AK-47

    AK-47 Banned

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    DB Shoulder Press
    60's x 10
    60's x 8
    60's x 8
    60's x 8

    felt pretty weak today :sad2:

    DB Side/Front/Rear raises Megaset?
    20x10/20x10/20x8
    20x10/20x9/20x7
    20x10/20x10/20x8

    BB Upright rows
    80x10
    80x9
    80x10

    Facepulls
    100x15
    100x15
    110x13

    Rear Fly machine
    70x12 horizontal grip
    70x12 vertical grip
    70x12 horizontal grip

    Tri Stuff 4 sets....

    only had 5 hours of sleep for the past few days and it's showing in my energy levels :sad2:
     
  15. AK-47

    AK-47 Banned

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    Cable Lat Pulldowns
    160x10
    170x9
    170x8
    170x8
    DB Rows
    85's x 10
    85's x 10
    85's x 10
    90's x 10r/9l
    Behind Head Lat Cable Pulldowns
    130x10
    140x10
    140x10
    T-Bar CSR
    90x10
    95x10
    100x8
    DB Curls for Gurlllzzzz
    40's x 10
    40's x 8
    40's x 8

    gym closed :ugh2:
     
  16. AK-47

    AK-47 Banned

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    DB Incline
    70's x 10
    75's x 9l/8r, my left arm is always stronger on pushing exercises, and always weaker on pulling exercises, i'm right handed so i'm thinking the right should always be stronger, weird.
    75's x 8
    80's x wait for it... wait for it.... wait for it... 1.... wtf

    BB Close Grip Benchpress
    155x8
    155x8
    155x8
    155x8

    Cable Crossover, or something like it
    50x12
    60x10
    60x10

    DB Flies
    30's x 10
    30's x 8
    30's x 9
    haven't done this in a loooong time

    EZ Bar Tricep Cable Pushdowns
    80x10
    90x10
    90x8

    Rope Pushdonws
    15, 13, 12 forgot the weight

    Single arm DB overhead extensions
    20's x 12
    25's x 10
    25's x 10
     
  17. AK-47

    AK-47 Banned

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    V-Bar Pulldowns
    170x10
    180x10
    190x9
    200x6
    BB Rows
    145x10
    155x10
    165x10
    170x8
    V-Bar Cable Rows
    160x10
    160x10
    170x10
    Front Lat Pullover on pulldown thing thingy...
    80x11
    80x9
    70x11
    EZ-Bar Curls for gurlllz
    70x12
    80x9
    80x8
    DB Hammer Curls
    40's x 8

    went home, had 2 hour jiu jitsu session before going to gym and i was fucking exhausted
     
  18. AK-47

    AK-47 Banned

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    DB Shoulder press
    60's x 10
    60's x 9
    65's x 6
    65's x 5
    DB Side/Front/Rear raises megaset
    20's x 10/10/10
    20's x 10/10/10
    20's x 10/10/9
    Upright Rows
    90 x 10
    90 x 10
    90 x 9
    Facepulls
    3 x 12-15 no idea about the weight

    Leg Extensions and Hamstring Curls 6 sets total
     
  19. AK-47

    AK-47 Banned

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    No training today, so i was bored and went to the gym, decided to do some beach musssssles, i did arms

    BB Curls
    70x10
    80x10
    90x6
    90x5
    Spider EZ curls ss
    40x20 (10 close grip, 10 wide grip)
    40x20 " "
    40x20 " "
    DB Hammer/EZ bar front curl SS
    35'sx10/40x10
    35'sx10/40x10
    35'sx10/40x10
    and i can't feel my forearms now
    Overhead EZ bar tricep extensions
    70x10
    80x10
    90x8
    Ropes
    some weight x 10-15 reps for 3 sets
    Underhand single arm cable pushdowns
    some weight x 10-15 reps for 3 sets
    Did some light weight gm's and lower back extensions
    thats it, weight is at 235 right now, looking fatish, high teen bf :sad2:
     
  20. AK-47

    AK-47 Banned

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    Db Incline
    70's x 10
    75's x 10
    75's x 9
    80's x 6 had somebody spot me on the first rep and the rest went up smoothly
    Close Grip Bench
    155x8
    155x8
    160x8
    165x7
    Cables
    60x10
    60x10
    60x10
    DB Flies
    30's x 10
    30's x 10
    30's x 10

    Tri Stuff, forgot the numbers
     
  21. AK-47

    AK-47 Banned

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    hurt my nuts doing bjj, varicose veins on my balls, hurts like a bitch, doc told me not to work out or strain myself for a few days, fuck
     
  22. AK-47

    AK-47 Banned

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    my nuts were killing me when i tried going heavy, so i just kept it easy :sad2:

    DB Shoulder Press
    45's x 10
    60's x 10
    60's x 10
    65's x 6 < nuts started hurting
    DB Lateral Raises
    20's x 12
    25's x 9
    25's x 9
    Hammer Smith Shoulder Press (weight added from both sides)
    110x10
    140x10
    140x9
    DB Rear Delt Raises
    20's x 12
    25's x 10
    25's x 10
    25's x 10
    Facepulls
    some weight 3x12
     
  23. Hoss

    Hoss Nah, i had water yesterday

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    keep it up dude

    doing good
     
  24. AK-47

    AK-47 Banned

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    moved this over here from F&N it will be my bjj/lifting log, hopefull to track some progress so when i get emo i can look back and see how far i've come (or not)
     
  25. AK-47

    AK-47 Banned

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    haha, why yikes? and i live in jax, fl. huge bosnian populatio in usa, we're everywhere :rofl:

    have you tried any other OH presses? they seem to translate good into bjj
     

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