Jeremys MMA Training

jeremys · 08-02-2008, 09:02 AM

Just wanted to keep track of everything and inform others of what's going on with me lately. I've gotten a lot of questions and I figure this will answer a lot of them. Keep in mind this is all customized for my own weak points and what I need to work on. This is also because I work at a couple Snap Fitness gyms and the equipment is limited. There are dumbbells only up to 100s, a smith machine, a short barbell and ez curl bar, some "magnum" chest machines (similar to hammer strength) as well as a host of pretty decent circuit machines. Can't forget the cardio equipment.

The workout is a circuit, jumping from one exercise to the next to the next with no rest inbetween until I reach the end. I go through the circuit 3x total. This is to increase my oxygen efficiency as well as burn bodyfat and build endurance-strength. I try to keep the reps somewhat lower so that I can still build a strength base as well as become more explosive. Sucking wind is one of the main goals and let me tell you, it gets brutal.

Each workout is started with a warmup of 5 minutes of walking on a treadmill followed by 3 sets of 3 of dumbbell snatches. Workouts are done every other day and there's three circuits so as to not become stale. For me, this workout is customized in the form of push-pull-legs-biceps-triceps.

Circuit A

Dumbbell Bench
Weighted Pullups
Stiff Legged Deadlifts
Hammer Curls
Tricep Pushdowns (straight bar attachment)
Abs (cable crunches)

Circuit B

Magnum Incline Bench
Smith Rows
Zercher Squats
Rope Low Pulley Curls
Skull Crushers (ez curl bar)
Abs (cable crunches)

Circuit C

Smith Incline Bench
Lat Pulldowns
Barbell Hack Squats
Barbell Curls
Tricep Pushdows (rope attachment)
Abs (cable crunches)

Supplements at this point in time include Nitrix, CellMass, CEE, Multi, Fish Oil, and Vit C.

Disclaimer: At no point do I ever suggest anybody try this routine. I have mild heart arrhythmia and I've noticed that these workouts can really stress one's heart and cardio capabilities. It leaves you sucking wind like no other and thus I'm not responsible for anything that might happen to anybody.

jeremys · 08-02-2008, 09:12 AM

(Thursday July 31st)

DB Snatch

60x5
65x5
(first workout back, gonna save some energy)

Dumbbell Bench - 90sx10
Weighted Pullups - bodyweight+25 x8
Stiff Legged Deadlifts - 125x10
Hammer Curls - 50s x 7

Dumbbell Bench - 100s x 5 (Due to limitations with equipment I go super slow. Old PR =120s x 3 sets of 12)
Weighted Pullups - bw+45 x 5
Stiff Legged Deadlifts - 175x8
Hammer Curls - 45s x 6
Tricep Pushdowns (straight bar attachment) - 120x12
Abs (cable crunches) - stack x 12

Dumbbell Bench - 100s x 5 (Due to limitations with equipment I go super slow. Old PR =120s x 3 sets of 12)
Weighted Pullups - bw+45 x 4
Stiff Legged Deadlifts - 175x8
Hammer Curls - 45s x 6
Tricep Pushdowns (straight bar attachment) - 120x12
Abs (cable crunches) - stack x 12

As you can see the volume was very slightly less so that I could recover for my next workout. First one back always sucks.

jeremys · 08-02-2008, 11:33 AM

DB Snatch - 70s x 3 x 3 sets

Magnum Incline Bench - 2 plates x 6
Smith Rows - 225x6
Zercher Squats - 125x6
Rope Low Pulley Curls - 110x6
Skull Crushers - bar + 100 x 6
cable crunches - stack x 12

Magnum Incline Bench -
Machine Rows - 190 x 6
Zercher Squats - 125x6
Rope Low Pulley Curls - 120x6
Skull Crushers - bar + 100 x 6
cable crunches - stack x 12

Magnum Incline Bench -
Machine Rows - 205x6
Zercher Squats - 125x6
Rope Low Pulley Curls - 120x6
Skull Crushers - bar + 100x6
cable crunches - stack x 12

breezed through it. had to switch from smith rows to machine rows because somebody jumped in. i liked the machine better anyway

will start to add classes again in a week or so. BJJ 2-3x per week and full MMA class once or twice per week

jeremys · 08-04-2008, 05:51 PM

Going to add a main movement before each circuit starting today. Today will be the deadlift followed by the circuit.

DB Deadlift - 100 x 5 x 2 sets each arm

Smith Incline Bench - 275x5
Lat Pulldowns - 160x5
Barbell Lunges - 115x5 each leg
EZ Bar Curls - 95x5
Tricep Pushdows (rope attachment) - 130x5
Abs (cable crunches) - stack x 12

Smith Incline Bench - 275x5
Lat Pulldowns - 220x5
Barbell Lunges - 115x5 each leg
EZ Bar Curls - 100x5
Tricep Pushdows (rope attachment) - 160x5
Abs (cable crunches) - stack x 12

Only went through the circuit twice today. Felt very tired and beat down. Gotta figure something out for better recovery. More good food, especially EFAs and complex carbs, is in order.

jeremys · 08-06-2008, 04:08 PM

warmup on eliptical

DB Snatch - 60x3,65x3,70x3
Incline Smith Bench - 135x8, 225x5, 315x3

Swiss Ball Dumbbell Bench - 60sx5
Weighted Pullups- 45x5
Stiff Legged Deadlifts - 165x5
Hammer Curls - 50sx5
Tricep Pushdowns (straight bar attachment) - 140x5
Abs (cable crunches) - stack x 12

Swiss Ball Dumbbell Bench - 65sx5
Weighted Pullups- 45x5
Stiff Legged Deadlifts - 165x5
Hammer Curls - 50sx5
Tricep Pushdowns (straight bar attachment) - stack x 5
Abs (cable crunches) - stack x 12

Swiss Ball Dumbbell Bench - 65sx5
Weighted Pullups- 45x5
Stiff Legged Deadlifts - 165x5
Hammer Curls - 50sx5
Tricep Pushdowns (straight bar attachment) - stack x 5
Abs (cable crunches) - stack x 12

jeremys · 08-09-2008, 11:47 AM

Magnum Incline Bench - 2 plates + 25s x 6
Smith Rows - 245x6
Zercher Squats - 1 plate + 25 x6
Rope Low Pulley Curls - 120 x6
DB Tate Presses - 55s x 5
decline trunk rotations - 20lb DB x 10

Magnum Incline Bench - 2 plates + 25s x 5
Smith Rows - 245x5
Zercher Squats - 1 plate + 25 x5
Rope Low Pulley Curls - 120 x5
DB Tate Presses - 60s x 5
decline trunk rotations - 20lb DB x 10

Magnum Incline Bench - 2 plates + 25s x 5
Smith Rows - 245x5
Zercher Squats - 1 plate + 25 x5
Rope Low Pulley Curls - 120 x5
DB Tate Presses - 60s x 5
decline trunk rotations - 20lb DB x 8

jeremys · 08-13-2008, 04:03 PM

(Monday)

DB Snatch - 70x3, 75x3

Smith Incline Bench - 285x5
Lat Pulldowns - 220x5
Barbell Lunges - 125x5 each leg
EZ Bar Curls - 125x4
Tricep Pushdows (rope attachment) - 180x5
Abs (cable crunches) - stack x 12

Smith Incline Bench - 275x4
Lat Pulldowns - 220x5
Barbell Lunges - 115x5 each leg
EZ Bar Curls - 115x5
Tricep Pushdows (rope attachment) - 180x5
Abs (cable crunches) - stack x 12

jeremys · 08-13-2008, 05:40 PM

Flat Smith Bench - 135x8, 225x5, 275x5, 335x2

Swiss Ball Dumbbell Bench - 75sx5
Weighted Pullups- 45x5
Stiff Legged Deadlifts - 205x5
Hammer Curls - 55sx5
Tricep Pushdowns (straight bar attachment) - stack x 5
Abs (cable crunches) - stack x 12

Swiss Ball Dumbbell Bench - 75sx5
Weighted Pullups- 45x5
Stiff Legged Deadlifts - 205x5
Hammer Curls - 55sx5
Tricep Pushdowns (straight bar attachment) - stack x 5
Abs (cable crunches) - stack x 8

jeremys · 08-19-2008, 12:23 PM

(Monday)

zercher squats - 115x5, 205x3

Magnum Incline - 3 plates x 5
Lat Pulldowns - 230 x 5
Box Jumps - 5
Rope Curls - 150x5
Skullcrushers - 115x5
Cable Crunches - stack x 12

Magnum Incline - 3 plates x 5
Lat Pulldowns - 230 x 5
Box Jumps - 5
Rope Curls - 150x5
Skullcrushers - 115x5
Cable Crunches - stack x 12

Magnum Incline - 3 plates x 5
Lat Pulldowns - 230 x 5
Box Jumps - 5
Rope Curls - 150x5
Skullcrushers - 115x5
Cable Crunches - stack x 12

jeremys · 08-20-2008, 05:34 PM

DB Snatch - 70x3 , 80x3

Smith Incline Bench - 280x5
Machine Rows - 280x5
Barbell Lunges - 125x5 each leg
BB Curls - 125x5
Tricep Pushdows (rope attachment) - stack x 5
Abs (cable crunches) - stack x 12

Smith Incline Bench - 280x5
Machine Rows - 280x5
Barbell Lunges - 125x5 each leg
BB Curls - 125x5
Tricep Pushdows (rope attachment) - stack x 5
Abs (cable crunches) - stack x 12