"Mastering others is strength; mastering yourself is true power" (daY's Log)

[daYDreAmErX]

Originally Posted by BPP

fixed

Thanks man

Been so sick lately... couching and being exhausted with a mouth guard with a 200 lbs dude on my chest ain't helping.

[daYDreAmErX]

BTW here's my split routine. Off days are taken when needed or necessary.

Back/traps
- Rack pulls or 1-arm DB rows
- Bent-Over BB Rows
- DB Shrugs alt. with DB rear delt raises
- HS seated horizontal rows (plates loaded, close grip)

Chest
- Incline BB or DB Press
- Low-Incline Smith Presses
- Swiss Ball DB Press (hammer grip)
- DB Pullovers (mostly to stretch)

Quads/Calves
- Box Squats
- Hack Squats
- 1-legged leg press alt. with hindu squats alt. calf raises
- Core work

Lats/biceps
- Hammer-grip chin-ups
- Alt. DB Curls
- HS Latpulldowns machine (plates loaded, wide grip)
- Cable Curls alt. 1-arm cable rows (with a d-handle, super slow)

Shoulders/Triceps
- Smith Machine shoulder press
- CGBP
- Seated DB Shoulder Press
- Cable pushdowns alt. with lateral raises

Hams/Calves
- SLDLs
- Sumo Squats
- 1-Legged Leg Press alt. with 45-Deg Hyper alt. with calf (dorsiflexion work)
- Core work

[watermelon_2001]

Originally Posted by daYDreAmErX

BTW here's my split routine. Off days are taken when needed or necessary.

Back/traps
- Rack pulls or 1-arm DB rows
- Bent-Over BB Rows
- DB Shrugs alt. with DB rear delt raises
- HS seated horizontal rows (plates loaded, close grip)

Chest
- Incline BB or DB Press
- Low-Incline Smith Presses
- Swiss Ball DB Press (hammer grip)
- DB Pullovers (mostly to stretch)

Quads/Calves
- Box Squats
- Hack Squats
- 1-legged leg press alt. with hindu squats alt. calf raises
- Core work

Lats/biceps
- Hammer-grip chin-ups
- Alt. DB Curls
- HS Latpulldowns machine (plates loaded, wide grip)
- Cable Curls alt. 1-arm cable rows (with a d-handle, super slow)

Shoulders/Triceps
- Smith Machine shoulder press
- CGBP
- Seated DB Shoulder Press
- Cable pushdowns alt. with lateral raises

Hams/Calves
- SLDLs
- Sumo Squats
- 1-Legged Leg Press alt. with 45-Deg Hyper alt. with calf (dorsiflexion work)
- Core work

Looks well-planned And I like the fact you haven't got into a "this is what I have to do" mindset, as you take rest days if you feel you need them

[2 D]

Heya Val!

Well noticed you were bulking and doing M.M.A and was curious as to what kind of balance you're walking in regards to maintaining conditioning as it is important consistently for a fighter.

[daYDreAmErX]

Originally Posted by watermelon_2001

Looks well-planned And I like the fact you haven't got into a "this is what I have to do" mindset, as you take rest days if you feel you need them

Exactly Sometimes I traing 5-6 a week and sometimes 2 and it's all good.

Originally Posted by 2 D

Heya Val!

Well noticed you were bulking and doing M.M.A and was curious as to what kind of balance you're walking in regards to maintaining conditioning as it is important consistently for a fighter.

No conditionning at all during winter time so far hahaha I only get what rolling/sparring has to offer and believe me it's plenty Actually, the increase in calories has helped A LOT my cardio, explosivity and other while training while I thought it was going to make me slower and sluggish.

[daYDreAmErX]

Schedule of this week
Monday - C2 rowing + MT/BJJ with gi
Tuesday - short intervals on stationary bike
Wednesday - C2 rowing + MT/BJJ (no gi)
Thursday - short intervals on stationary bike
Friday - C2 rowing + private class + open mat
Saturday - MT/BJJ with gi

Still battling the lung infection and the damn H1N1 flu so I'm taking it easy and prioritizing

[BPP]

Originally Posted by daYDreAmErX

Still battling the lung infection and the damn H1N1 flu so I'm taking it easy and prioritizing

me too

feels bad man

[daYDreAmErX]

Originally Posted by BPP

me too

feels bad man

Yeah I know man it's awful. I had to go to the hospital to get stuff for my throat I've been couching so bad my trachea (sp?) was bleeding mon Friday.

[BPP]

Originally Posted by daYDreAmErX

Yeah I know man it's awful. I had to go to the hospital to get stuff for my throat I've been couching so bad my trachea (sp?) was bleeding mon Friday.

yeah ive been hackin up a lung, but no blood yet

[daYDreAmErX]

Originally Posted by BPP

yeah ive been hackin up a lung, but no blood yet

I know it osunds disgusting but now that my cough is less dry (read : I'm spitting out some nasty stuff) it's much better. I feel at least tI'm not all jammed on the inside.

[watermelon_2001]

Jeez Val, hope the flu clears up soon- sounds well bad

On a positive note, I'm likin' the new avi! Look a BEAST!

[daYDreAmErX]

Originally Posted by watermelon_2001

Jeez Val, hope the flu clears up soon- sounds well bad

On a positive note, I'm likin' the new avi! Look a BEAST!

It's from last summer

---

November 4
OK so I couldn't stay away form weight lifting for more than 5 days loll so yesterday was chest in the afternoon and BJJ (no gi) at night.

For chest I went smooth but things were fine anyway. Chest is my weakest body part, I just trianit.. because

A. Incline BB Press 55x5, 65x5, 75x5, 80x5x5
B. Low-Incline Smith Machine Presses 35x20, 45x15, 55x12, 65x10, 75x7
C. Swiss Ball DB Press (hammer grip, pause at bottom and explode up) 35x10x3, 40x6x2
D. DB Pullovers (slow and concentrating on breathing) 45x12x3

BJJ (no gi)
Basically worked on how to defend and get out of a RNC, how to do anaconda choke and a darce choke. Rolled 4x5 minute rounds at the end and things went smooth and perfect.

[daYDreAmErX]

November 5
Tonight was a hard training after an 11-hour shift in the gym I just wanted to take off. Plus, I was sore from yesterday (training and BJJ) and the coughing was nasty (usually starts to get worse around 3-4 pm). I hate hack squats LOL I do them till I hit the rock bottom, pause, and explode back up. I feel my quads tearing apart when I do them. The single-legged bridges at the end felt so friggin heavy I thought I was gonna remain flat on the mat LOL

Quads/Calves/Abs
A. Box Squats 65x5, 95x5, 115x5, 135x5, 155x3, 165x3
B. Hack Squats Machine 105x8x5
C1. 1-Legged Leg Press 77x15x3 per leg
C2. Leg Extensions 45x12x3
C3. Standing Calf Raises 310x10x3
D1. Decline Situps BW+40x8x3
D2. Swiss Ball Crunches BW+11x15x3
D3. 1-Legged Dynamic Bridges BWx5x3 per leg

[Fuerza_M]

hey girl , como estas? your log looks pretty good

[2 D]

Missed the last two days and missed a lot of quality work.

But I'm here noa though.

I see you're slightly ill, just a cold then or maybe a bit more? If more might wanna get it checked out, I imagine the winters in your neck of the woods are pretty harsh and with it right around the corner I can imagine fall/late fall to be quite chilly as well.

Like the work though Val, and LMAO you're still doing plenty of conditioning there, the rower is an awesome way to keep work capacity up, even though you may not be doing intervals or tabata training, still keeping very well conditioned by fighting and rowing and lifting so much. I wish I was more motivated right now, heh certainly getting some motivation from your log.

As for the tearing of the quads on hacks, I love that feeling, must have ideal technique on it then w/proper depth. Thats the only way I get that feeling, when I go deep w/good form and focus on exploding up.

[daYDreAmErX]

November 6
Went to the gym after work, came back home and my friends fromo the MMA club told me they weren't gonna show up for open mat time at night. I was super tired so instead I took a nap, went to eat with a friend and relaxed a bit. My lats are burning today and damn, I hate working my arms... never really did that And volume was kinda high hahaha

Lats/Biceps
A. Latpulldowns (v-handle) 50x20, 65x15, 80x12, 95x8, 110x6, 75x14x2
B. Alt. DB Curls 300x7x2, 35x5x2, 30x7, 25x10
C. Machine Latpulldowns (wide grip, plates loaded) 135x10x5
D1. Cable Curls (straight bar) 50x12x3
D2. 1-Arm Cable Rows (D-handle) 45x15x3

[daYDreAmErX]

November 7

BJJ (with the Gi)
Don't laugh but I've placed an ad on Craiglist last weekend to find girls interested in MMA to find training partners lolll and it worked pretty well so far I even have a judo date this week (going to a place a girl trains). Yesterday, a girl came to the BJJ class with me and it was really nice. It was a good test for me because as a beginner I thought I wouldn't be able to really help her, but I kinda did and I loved the experience. We worked on a lot of escape and how to turn your opponent around when you're trapted in side control and how to transition to an armbar. Pretty smooth.

Rolled 4 rounds at the end, one with a little girl who's just quick and explosive and crazy and she busted my nose AND popped out my right elbow in the same round. Also rolled with a blue belt, a guy I really like, super nice and 60 lbs heavier than me, and also one round with the black belt instructor. He's such an amazing teacher, rolling 5 minutes with him is like having an extra hour bonus.

Woke up with black circles around my eyes and my nose is totally looking weird. Should be fine tho, the elbow is better also.

[daYDreAmErX]

November 8
Off day

Schedule for this week
Monday - Shoulders/triceps, BJJ (with gi)
Tuesday - Wrestling/MMA sparring
Wednesday - Hams/Calves, BJJ (no gi) + BIRTHDAY :d
Thursday - not sure... might take a day off
Friday - Back/traps, private class (MMA), open mat
Saturday - BJJ (with gi)
Sunday - OFF

[daYDreAmErX]

November 9
Today was weight lifting and BJJ with gi at night. Got some pain in my lower left pec and my shoulders were feelign super weak. The rest went fine, quite happy with the CGBP. BJJ was nice, but smashed my left big toe loll and a guy kinda crushed my wrist it made a crazy sound, I'll see tomorrow how it looks.

Shoulders/Triceps
A. Smith Machine Shoulder Press 55x15, 45x12x2, 65x10, 75x6
B. CGBP 75x10, 85x8x2, 90x6x2, 95x5x2
C. Seated DB Shoulder Press 25x10, 30x8x2, 25x10
D1. Cable Pushdowns (straight bar) 50x20x3
D2. 1-Arm DB Lateral Raises 15x12x3

BJJ (with gi)
Did basically the same drills we did Saturday afternoon. Only different thing is that we worked from how to get a triangle when your opponent escape from an armbar. Was really smooth. A girl came to vheck the class so I paired up with her. She shouldn't have said she had experience in JJ and judo... coz I tooled her in sparring. Felt kinda awkward, not sure if she's gonna come back.

[BPP]

nice workout val

[soundcheck129]

Joyeux anniversaire!

[daYDreAmErX]

Thanks guys for the bday wishes From yesterday... brutal workout, HR went through the roof with the supersets.

November 10

Hams/Calves/Abs
A. SLDLs 95x15x3, 115x10x2
B. Leg Press (high stance) 225x12, 245x10, 270x8, 295x6x3
C1. 1-Legged Leg Press 135x8x3
C2. Alt. Leg Triangle BWx20x3
D1. 45-Deg Hyperextensions BWx12x3
D2. Seated Calf Raises 140x6x3
E1. Russian Twists (on decline bench, holding a plate) BW+22x8x3 per side
E2. Elbow Knee Escapes (shrimping) BWx10x3

[2 D]

Awesome awesome stuff here Val, loving the workouts.

How often are you doing M.T. a week now w/this training (sorry if I missed this, but can't find it atm.)

[daYDreAmErX]

Originally Posted by 2 D

Awesome awesome stuff here Val, loving the workouts.

How often are you doing M.T. a week now w/this training (sorry if I missed this, but can't find it atm.)

Thanks man, my lower body workouts usually leave me sore and drained

And I only take private classes with one of the instructors I used to have at my other club, approx 3 times per month, 60-75 minutes each time and on open training days at my club I do more skipping, shadow boxing, sparring and heavy bag.

[daYDreAmErX]

November 12
After a 11-hour shift and a doctor's paper saying I shouldn't train because of bruised ribs (left side), I thought I should go for a littke workout anywa... 17.5 hours of sleep since Monday = I'm dead today, and last night was no exception. Workout was ****ty, no intensity and cut the volume in half for the most part.

Back/Traps
A. Rack Pulls 135x5, 175x5, 205x5, 225x5, 245x3, 255x1
B. Bent-Over BB Rows 95x8x2, 110x6x3
C1. BTN BB Shrugs 115x10x3
C2. Bent-Over DB Rear Delt Raises 10x10x3 (mostly for recovery purposes)
D. HS Horizontal Rows (close grip, plates loaded) 75x12x3, 60x15x3

[watermelon_2001]

Originally Posted by daYDreAmErX

November 12
After a 11-hour shift and a doctor's paper saying I shouldn't train because of bruised ribs (left side), I thought I should go for a littke workout anywa... 17.5 hours of sleep since Monday = I'm dead today, and last night was no exception. Workout was ****ty, no intensity and cut the volume in half for the most part.

Back/Traps
A. Rack Pulls 135x5, 175x5, 205x5, 225x5, 245x3, 255x1
B. Bent-Over BB Rows 95x8x2, 110x6x3
C1. BTN BB Shrugs 115x10x3
C2. Bent-Over DB Rear Delt Raises 10x10x3 (mostly for recovery purposes)
D. HS Horizontal Rows (close grip, plates loaded) 75x12x3, 60x15x3

When was the last time you took a break?? Maybe it's time for one- just focus on your typical day-to-day stuff for a week or so, take the opportunity to get more sleep, to get some good food in you and to recover. Help get your stress levels down, and let you come back ready to see some more great progress. You train smart, and you've done great up till now, I don't think a week would set you back too much- be better than finding yourself stalling out. Hopefully you'll get back on track soon though, no matter what you decide to do

[daYDreAmErX]

Originally Posted by watermelon_2001

When was the last time you took a break?? Maybe it's time for one- just focus on your typical day-to-day stuff for a week or so, take the opportunity to get more sleep, to get some good food in you and to recover. Help get your stress levels down, and let you come back ready to see some more great progress. You train smart, and you've done great up till now, I don't think a week would set you back too much- be better than finding yourself stalling out. Hopefully you'll get back on track soon though, no matter what you decide to do

Thanks man

The 3 off days with a lot of food really helped. Today I'll try to do a full body workout and go light with it. Tonight is BJJ with gi, will go but I might just stay for the technique and do only light rolling after that.

[poopoo333]

Was just reading through your log... damn, you train a lot!

[daYDreAmErX]

Originally Posted by poopoo333

Was just reading through your log... damn, you train a lot!

Hahaha

[daYDreAmErX]

November 16

Back in the gym today, went for a LONG full body workout. I was burning all around in the end, no doubt about it Ribs are holding on, panful, but tolerable. Tonight is BJJ with the gi, I'll try to roll for at least 5-6 rounds after class.

Full Body Training HIGH VOLUME BABY
Leg Press 225x15x6
45-Deg Hyperextensions BWx15x6
Flat DB Bench Press 25x15x6
Machine Horizontal Seated Rows 75x17x6
Seated Calf Raises 90x15x6
DB Lateral Raises 10x15x4
DB Curls 20x15x4
Cable Pushdowns (reverse grip) 60x15x4