No Sicker Pumps than NJ Fist Pumps

Discussion in 'MMA Training Logs' started by dengar, Aug 28, 2008.

  1. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Ok I decided to make a training log thread because I have big time motivation problems with hitting the gym consistently. I know exposing my laziness and lameness to the masses will keep me going and on the path to where I want to be. All criticism, ridicule, and instruction to fist a female family member will only help to serve as motivation to me, so feel free to lay it on.

    I currently train mma/grappling/whatever twice a week (Tues/Thurs) at a MFS affiliate and will be adding a third day soon. I am pretty much following Pur's routine from F&N lifting M/W/F and trying to hit one of the weekend days to get the 4th day in.

    My goal is basically to get to around 200lbs and improve my grappling game.

    Also I am competing in an ab challenge with a few members from the homosexual subset of the Cage Crew (Drag On, Sylva, & Scirone), so I would also like to win said competition.

    Question, Comments, Whatever hit me.

    :epichi5fistpumps:
     
  2. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Wednesday 8/27

    Chest

    Incline DB's - 55 1x10, 60 2x10, 65 1x5, 1x4
    Pec Deck - 165 3x10
    Dips - 8, 8, 6
    Cross Overs - 120 3x10
    Pushdowns Bar - 120 3x10

    I know my Chest routine looks a little goofy, but I have bad shoulders, so I stay away from stuff that has aggravated them in the past mainly BB pressing, Flat bench, & DB flys.

    Weight today 235.4
     
  3. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Who else is moving to Minn?

    Its hard to believe I weigh 235 in that video but its true. I weighed myself this morning.
     
  4. Sylva

    Sylva New Member

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    mynigga.jpg
     
  5. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Went to class tonight.

    I got there a little late because I had some personal stuff to take care of before hand.

    I helped some guys training for a fight do pad work and to end class we did some sparring to the body.
     
  6. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    The guy who won a few weeks ago is fighting again and training even harder this time.

    The trainers sons is also fighting again, but at a much lower weight. His fight was at 185 and this one is going to be at 166.

    So I get back from that funeral try to relax before class for once and my dad calls to tell me my mom is in the hospital.

    It has been an interesting day.
     
    Last edited: Aug 30, 2008
  7. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Deadlift 225 1x8, 245 1x8, 1x6
    Pulldown 100 2x10. 90 1x10
    Seated Row 90 2x10, 100 1x10
    Yates Row 115 1x10...I scrapped this because it was messing with my shoulder
    Bent over Row 115 1x8, 2x10

    I was rushed though this because I got to the gym a little late and had to get eveything in before they closed.

    I could have gotten 8 on the last set of deadlift and would have gone with heavier doubles etc...but the bar was bent and again I didn't have time to dick around with the weights.

    I also felt a little weird today. I normally have more energy, but I am blaming what I ate today and the lack of carbs.

    My back days are weird because my forearms get nailed from the deadlifts and then hurt the later exercises. I refuse to use straps right now and I am just hoping that my forearms will come around sooner rather than later.

    Public Service Announcement - Liquid Chalk Sucks Balls!!
     
  8. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    8/31

    Arnold Press - 45 2x8, 50 1x8 (The 8th rep barely got up)
    Shoulder Press - 45 3x10
    Bent Side Raises - 20 3x10
    Hammer Curl - 35 3x10
    Machine Curl - 70 2x10, 80 1x10
    Shug - 185 1x10, 205 2x10 (These fucked my lower back. I need to try them strapped or go back to DBs)
    Face Pull - 50 1x10, 60 2x10 (I need to check my form on these guys)
    Push Down Rope - 80 1x10, 90 2x10

    I had a few more things to actually do in this workout but the gym was closing down. I didn't get to do any forearm work, but I will just throw that on to the end of my leg workout tomorrow.
     
  9. Gogoplata

    Gogoplata Guest

    Fuck you for that forearm workout.
     
  10. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    pwnd

    I have tried to do it the last 2 workouts, but I keep running out of time.

    9/1

    Leg Extensions - 40 3x10
    Squat - 225 1x8, 245 1x8, 265 1x7
    Leg Press - 270 3x10
    Pullthrough - 120 1x10, 100 2x10
    Calf Raise - 155 1x15, 175, 2x15
     
  11. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Weight this morning 234.0

    I'll post my Monday morning weight each week. It sucks because I am always a few pounds lighter on fridays, but I don't want to count it unless I can keep it off over the weekend.
     
  12. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Class tonight.

    We did some sticking drills then some position shit.

    We breifly worked some arm locks and then rolled.

    I need to work on how to get dominate position on guys who are my weight, but bigger than me.
     
  13. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    I am going to start posting what I eat, so Sylva can pick it apart and I can start to refine this.

    9:00 Am - Meal 1
    Protein Shake
    Skim Milk
    2 Scoops of Dyamatize Whey
    1 Scoop of Blended Oats
    1 Egg White
    Multi, Fish Oil, Sesamin

    12:00 - Meal 2
    1 Chicken Breast
    1/2 cup of Green Beans
    1 Cup of Yolkless Egg Noodles

    3:00 - Meal 3
    Can of Tuna
    1 Cup Yolkless Egg Noodles
    Carrots
    Italian Dressing

    7:30 I go to train.

    I drank a Gatorade, Creatine, BCAA Mix. I know it doesn't count as a meal.

    10:00
    1 4oz Tilapia Filet

    Ok Ryan et al go to town.

    I know that I am not eating enough. I know there is a large gap between Meals 3 & 4. If I am lifting M,W,F I would have a protein shake after lifting around 7 or 8.

    I can supplement shakes in there, but I don't want one in my stomach prior to training that is why I don't take one prior to class.
     
  14. Sylva

    Sylva New Member

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    .
     
  15. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    The scoop of oats are oats that have gone through the blender and I just use a protein scoop. I would guess its about a 1/2 cup.

    Recommendations on brotein bars bro?

    What else should I be adding to the morning shake to mimic a decent breakfast? Getting up and making something is most likely not going to happen, but I could make a shake full of shit and just pound it.
     
  16. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Meal 1 - 9:30
    Protein Shake
    Skim Milk
    2 Scoops of Dyamatize Whey
    1 Scoop of Blended Oats
    1 Egg White

    Meal 2 - 1:30 Later than usual I was caught up in conference calls and other work
    Chicken Breats
    1/2 Cup of Green Beans
    Sweet Potato abomination that I made last night.
    Multi, Fish Oil, Sesamin

    Meal 3 - 4:15
    Tuna
    Yolkless Noodlez
    Italian Dressing
    Celery

    Meal 4 - 7:00
    Protein Shake
    2 Scoops On Whey
    Water

    9:00 Gym
    Incline - 60 2x10, 65 1x7, 70 1x5 The 65s I only kicked up like half way and getting them the rest of the way up kept me from getting as many reps as I should have.
    Pec Deck - 165 3x10
    Dips - 8,8,8
    Cross Overs 120 1x10, 140 2x10
    Pushdown - 120 1x10, 130 2x10
    Tri Extension Rope - 80 1x10, 70 2x10
    Drank a Gatorade, Creatine, Xtendz mix during workout.


    Meal 5 - PWO Shake 10:00
    2 Scoops On
    Water

    Meal 6 - 10:15
    4oz Tilapia
     
    Last edited: Sep 4, 2008
  17. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    I'm also taking an E/C prior to the gym or training.

    I have a order on the way and when I get it I'll up it to twice a day.
     
  18. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    I forgot I had some of this stuff.

    Ok Ryan create me a PWO shake.

    [​IMG]

    Left is Maltodextrose, Dextrose in the middle, and powdered gatorade.

    Other ingredients that I have.
    On Choco Mint
    Dytamized Vanilla
    Creatine
    Xtendz
     
  19. Sylva

    Sylva New Member

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    You'll take two different shakes here.

    First, as soon as your done lifting, you're doing the carb portion of your PWO shake, use as much of the gatorade powder as it takes to equal about 50-60g's of carbs. If you like put in about 5g's of the creatine(or whatever your usual serving is) mix up the shake and drink it down.

    Let it digest about 15 minutes or so and then take two scoops of the dymatize protein in water.
     
  20. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    I won't need to lose fat when my abs are bulging out from under it.
     
  21. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Meal 1 - 9:45
    Skim Milk
    2 Scoops Dyatimize
    2 Egg Whites
    1 Scoop of Blended Oats
    Teaspoon of Unnatural Peanut Butter

    Meal 2 - 1:45
    4oz Tilapia
    Sweet Potato
    1/2 Cup Green Beans

    Meal 3 - 4:30
    Tuna
    1 cup of Yolkless Noodles
    Italian Dressing
    Green Beans

    Class 7:30 - 9:00
    E/C/A
    We worked on Wrestling drills and rolled some. I am not good at either.
    Drank the usual Xtendz, Creatine, Gatorade mix.

    9:45
    Pounded Gatorade
    52 Carbs

    Meal 4 - 10:00
    2 Scoops Dyatamize

    Meal 5 - 10:50
    4 oz Tilapia
     
    Last edited: Sep 5, 2008
  22. Sylva

    Sylva New Member

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    Por que?

    Halt catabolism and helping him build muscle would help him win the ab bet. MOre muscle = more calories burned.
     
  23. Sylva

    Sylva New Member

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    lawl
     
  24. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    :h5:
     
  25. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Meal 1 - 9:30
    Skim Milk
    2 Scoops ON
    1 Egg White
    1 Scoop Blended Oats

    Meal 2 - 1:15
    Turkey Burger w/ a lil cheese
    Sweet Potato
    Celery

    Blended Oats applied to my left inner thigh.

    Meal 3 - 4:15
    Tuna
    Yolkless Noodles
    Celery
    Italian Dressing
    Mulit, Fish Oil, Sesamin, Lean Green

    7:15 Gym
    Gym closes at 8. I got there around 7:20. I decided that I would for some heavy low reps on DL since I didn't have time to do my normal rep scheme and I have never tried to see what my 1 rep limit is on deads.

    Deadlift 135 1x3, 225 1x2, 275 1x2, 315 1x1, 335 1x1 These all went up pretty easy. No straps no chalk. I think with a little more time and some chalk for my hands I would have been comfortable attempting 345/355. Nevertheless its nice to get an idea of where I stand on these.
    Pulldown 100 2x10, 1x8 - I actually attempted a pull up here for the first time in years and got like 1.5/2
    Seated Row 100 2x10, 110 1x10
    Chuck V Row - 100, 120, 130 1x10 - Then banged out like 2 and a half more pullups. I am truely an animal.

    Drank a creatine, xtendz, gatorade mix during.

    Hammer a gatorade 52g carbs post workout.

    Meal 4 - 8:30
    2 Scoops Dymatize
    Water

    Meal 5 - 11:00
    4 oz Tilapia
     
    Last edited: Sep 6, 2008

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