GnP

Discussion in 'Training Logs' started by G-n-P, Jun 28, 2005.

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  1. G-n-P

    G-n-P New Member

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    I suck at keeping track of what I do, probably because I do so many different things, some of which I don't even plan for. I periodize my work for when i will be fighting. I am going to try to at least keep up with this one through my next fight, we'll see I guess.
     
    Last edited: Jul 12, 2005
  2. Kill3rbee

    Kill3rbee New Member

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    what type of fighting do you do?
     
  3. G-n-P

    G-n-P New Member

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    6/21/05

    Lower Body (strength-speed)

    Reverse Hypers (explosive)
    5x10 w/ 490

    GHR
    5x10 (explosive, with a 1 second pause at bottom)

    Complex Oly squats w/ 6 36" box jumps

    255+fully stretched strong band
    8x3 (only 5 sets of complexes)

    Power Cleans (less than a 1/4 dip, all pull)
    185 x 5 x 2
    235 x 5 x 2
    295 x 2 x 1 9(back tweaked like usual)


    took an hour break and went to gym/dojo

    6 x 3 minute rounds on the heavy bag

    saxon side bends 3x8
    turkish get ups 3x5
    barbell windmills 3x10
    swiss ball weighted leg raise 3 x 15
    medicine ball stuff 1 x not so many
     
  4. G-n-P

    G-n-P New Member

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    6/22/05

    about 8 weeks out
    bodyweight 275

    AM: took some ecy and ran 5 miles upon waking. Actually I jogged 4 miles and did sprint for 30 walk for 60 for the last mile.

    PM: 1 hour of contiuous conditioning, 5 minute break, 1 hour of continuous rolling....


    no ecy before intense cardio fuck I almost passed out
     
  5. G-n-P

    G-n-P New Member

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    Sore as all fuck this morning

    AM: nothing

    PM: Sparring, went real light today worked on just jabs 3x3:00 then j&c 3x3:00, then more light sparring for about a total of 1 hour
     
  6. G-n-P

    G-n-P New Member

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    6/24/05

    Upper (strength-speed)

    Dynamic Bench (warm Up)
    bar x alot
    135 x 5 x 5

    Close grip w/ Pause speed bench

    I do about 5 reps and as many sets until I can't press fast anyompore
    225
    315x6sets

    rolling db ext 50x15x3

    wide grip pull ups
    bodyweight x 10 x 3

    100# sand bag clean and press x5x3
    25# clubells 30 swipes and 30 mills

    my grip was fucking fried from cb work so i used straps for some bb shrugs
    405 x 10
    495 x 10 x 2

    Hammer Curls (seated double)
    50# x 15 x 3

    fuckin tired no a/c in the garage and it was like 100 today

    PM:

    1 hour straight 3minute rounds on thai pads and focus mitts
    worked on sub technique
    rolled for 15 minutes straight against different fresh opponents.
     
  7. G-n-P

    G-n-P New Member

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    6/25 6/26

    sat and sunday

    ate alot and didn't do much other than go swimmin w/ wimmin
     
  8. G-n-P

    G-n-P New Member

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    6/27/05

    PM:

    1 hour conditioning with 15 minutes straight rolling against fresh opponents at the end

    my cardio is getting much better

    bodyweight: 272 i am planning on fighting at 260-265 so I am perfect right now
     
  9. G-n-P

    G-n-P New Member

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    mma
     
  10. G-n-P

    G-n-P New Member

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    6/28/05

    knee and back are bothering me so I took it easy with the weights today, i am going to be sparring and working stand up tonight for a good hour so i want to be able to move

    lower body (suposed to be speed strength eccentric dominant:ugh: )

    GHR
    bodyweight + average band
    4x8 explosive w/ 1 second pause

    Reverse Hyper
    490
    4x10
    blah

    Single Leg Squats (db's not bb)

    75's 6x5

    and done in 30 minutes


    PM:

    No sparring just mitt work, about 75 minutes, some low kicks etc. 6/10 exertion.
     
    Last edited: Jun 29, 2005
  11. G-n-P

    G-n-P New Member

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    6/29/05

    AM: Light Stretching and shadow boxing

    PM: 2.5 hours of conditioning + .5 hour technique

    tired as fuck
     
  12. G-n-P

    G-n-P New Member

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    6/30/05

    AM: Upper Body (strength speed)

    warm up shadow boxing ~10 minutes

    db flat bench
    75x25
    100x20

    work sets done with a light (purple band) wraped around the bench
    100's x 5 x 5 sets (speed bench tempo)


    (volume and repetition work)

    JM Presses
    barxalot
    145xalot
    195xalot
    235x8x4sets

    *back is hurting

    reverse hypers
    4x10 @500#

    *back feels better now

    standing alternating db press (pronated)
    75 x 8 x 3

    wide grip pull ups
    3x8

    3 way shrugs ( overhead, bent, and reg.)
    3x30

    Clubells
    swipes 15x3sets

    done... have to spar tonight

    PM: stand up work for about 30 minutes and then 3 of the worst rounds of sparring I have ever done. disgusting....i felt really weak and just out of it before I started and I don't really know why other than not enough food.
     
    Last edited: Jul 1, 2005
  13. G-n-P

    G-n-P New Member

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    7/1/05

    AM: nothing, sore as hell...jaw is fucked up so it is hard to eat

    PM:
    1 hour of 2 minute thai kick rounds ( :wtc: )
    1 hour of rolling
    30 minutes submission technique work
     
  14. G-n-P

    G-n-P New Member

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    7/2/05

    AM: Stretched out warmed up and rolled pretty hard for about a half an hour
     
  15. G-n-P

    G-n-P New Member

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    Sunday-Wednesday 7/6


    drunk and now sick

    been eating nothing but shit, when I actually do eat

    ughhh try to lift tomorrow
     
  16. G-n-P

    G-n-P New Member

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    7/9/05

    today was my first workout back from being sick w/ some kind of sore throat from hell mixed with a case of the throw ups. I haven't eaten much anything all week, but today I had 3 semi solid meals so I took it as a sign that I could probably lift. Anyway I am weighing about 278 even with being dehydrated and what not, so i am going to try to get down to about 260-265 from here, the next 10 days of my training system will be functional hypertrophy stuff to give my joints and body a break, also to prepare it for the training cycle leaading up to aug. 19th

    Upper Body (functional hypertrophy)

    DB flat bench neutral grip
    (4 second eccentric 2 count pause and 1 second concentric)

    warm up 50# x 30
    100x12
    100x10
    100x10

    Pull ups (same slow tempo)
    3x8

    GM's (light)
    slow tempo again
    225x8x3
    (holy shit my back didn;t snap)

    Rolling DB ext. (slow)

    50x10x5

    enough, felt really weak and tired, i prolly took a good 2-3 minutes between every set
     
  17. G-n-P

    G-n-P New Member

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    7/11/05

    Weights (functional hypertrophy)

    Olympic squats (feet 12" apart ass to hamstring depth w/ a half a second pause)

    135 x 20
    225 x 15
    315 x 15 (my knee tendonitis was really bothering me so I quit here)

    Arch back Godd Mornings

    225x10
    315x10
    315x10
    315x10
    First time with any weight since my back injury....felt ok


    Reverse Hypers

    4x10 @ 495

    Swiss ball vups
    3x20
    Side crunches (lazy)
    3x30
     
  18. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    what reverswe hyper do you have?
     
  19. G-n-P

    G-n-P New Member

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    7/11/05

    the pro model...not the cheaper and not the super deluxe model


    PM: Thai pads and boxing = 1 hour

    Submission technique work = 30 minutes

    MMA Rolling w/ light strikes = 45 minutes striaght:wtc::wtc:

    holy fuck I almost passed out several times (took an ecy earlier to get me through my weight routine)

    I was shaking so violently that I couldn't barely drink any water.....pretty funny and fucked up at the same time. Lesson learned again.....no effedrin for mma
     
  20. G-n-P

    G-n-P New Member

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    7/12/05

    PM: MMA sparring 45 minutes w/ 2 5 minute breaks

    fukkin sore as all hell:cool:
     
  21. G-n-P

    G-n-P New Member

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    7/12/05

    I am moving this week so my workouts are truncated...

    AM: Weight Training (func. hypertrophy phase)

    Close Grip Extravaganza

    135x20
    185x20
    245x10
    245x10
    245x10
    245x10
    245x10
    reps were done slow 3/1/2 tempo
    arms were not moving well after this

    flyes
    [email protected]
    supersetted w/
    zottman curls
    [email protected]

    Snatch Grip High Pulls from the rack
    3x10 @225
    supersetted w/
    front raises
    [email protected]




    PM: MMA workout

    thai boxing sparring 12 x 2 minute rounds (was sparring w/ everyone in the school so it wasn't that difficult)

    Plyometrics complexed w/ grappling for conditioning

    9 x 4 minute rounds

    done hellish
     
  22. G-n-P

    G-n-P New Member

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    7/13-7/21

    I have been moving all by myself with the exeption of my gym, which ai had some friends help with. I am done now and should be able to update the journal again.

    Last week I took off from lifting from the most part and shifted most of the focus to my MMA training, working 2 times a day, sometimes 3 hour sessions and sparring. I got confirmation that I will be fighting on Aug. 19th in a pro mma match. I think the rounds are short though so I will be gearing my training toward that. I am weighing about 268 today w/ about 11%. I will be working on an abreviated peaking phase for the next three weeks before the fight.
     
  23. G-n-P

    G-n-P New Member

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    7/22/05

    Last func. hypertrophy type workout....although I really haven't done all that much working out this training cycle....I suck


    Regular Flat Bench
    135x20
    225x15
    315x5X3

    BB shrugs
    405x3x10

    Pull Ups

    3x8

    Hang cleans
    225x3x5

    done in 35 minutes....barely took any rest and I went straight to mma training.
     
  24. G-n-P

    G-n-P New Member

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    7-23-05

    Saturday Rolling and Sparring

    Did about 1 hour of rolling with different people, some good some newbs

    Sparred light for 2 rounds and then did 1 round of taking massive shots to the dome...I feel stupider already:rofl:
     
  25. TXLBS

    TXLBS New Member

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    Any info you can give us for those that would like to watch and root you on?
     
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