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  1. #1831
    Tan... Ricky Tan. da2ricky's Avatar
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    Originally Posted by BobisMighty View Post
    Yeah it's great because it warms you up while prepping your for a lowerbody workout.
    I like to do my shoulder/RC warmup's in circuit format just to save time
    My training journal: Road to 200lb http://forum.bodybuilding.com/showthread.php?t=149724063

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  2. #1832
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by da2ricky View Post
    I like to do my shoulder/RC warmup's in circuit format just to save time
    Yeah thats a good idea. I do the same stuff as well.
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  3. #1833
    That's how you get ants. BobisMighty's Avatar
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    12/21/12

    Overhead Press Day

    Warmup:
    Soft Tissue Work
    Wall Pec Stretch
    Pec Stretch with X-Straps
    Medicine Ball Halos
    Medicine Ball Raises
    Medicine Ball pullovers
    Dumbell Circles
    Can Opener Raises
    External Rotation

    Workout:
    Medicine Ball Wall Ball Throw

    16x3x4

    Overhead Press
    85x5 95x3 115x1 125x13
    I cleaned all of these once before doing the set. All the racks were taken.

    Mixed Grip Pullups
    BWx3x10 45lbsx2x5

    Dips
    45lbsx15 45lbsx8 45lbsx9 BWx2x12

    Medicine Ball Slams
    16lbsx10x4 10 seconds rest in between sets

    Climbing Rope Trainer
    10 sets of 5 hand over hand pulls with 10 seconds rest
    5 were pulling down, 5 were pulling up

    Circuit
    1A Ab twists with band 3x10
    1B Kettlebell Overhead Press 20kgx8 20kgx2x5
    The Ab twists were like the video I posted last time. The KB presses were 3 sec up 3 sec down. My right shoulder couldn't handle too much of it. I did these back to back, with no rest after sets.
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  4. #1834
    That's how you get ants. BobisMighty's Avatar
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    Just found out I won a tub of BRX by Force Factor and a football signed by Vernon Davis! Big thanks to the team at Force Factor! Especially audieswu for telling me about the contest and Tom70 for telling me I won.
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  5. #1835
    That's how you get ants. BobisMighty's Avatar
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    12/24/12

    Bench and Squat Day

    Warmup:
    Foam Roller
    Short band side steps
    TKE's
    KB Halos
    Can Openers
    Cuban Rotation
    Bodyweight Squats


    Workout:
    Medicine Ball Throws

    8lbsx4x3

    Bench Press
    190x5x5 190x12

    Box Jump
    30"x6x3

    Squat
    240x5x5 240x10

    Pushup Planks
    1 set 1 minute
    1 set 55 seconds

    Conditioning:
    15yd shuttles

    10x1 25 seconds rest

    Medicine Ball Slams

    8lbsx10x4 10 seconds rest

    Rope Trainer

    10 sets of 4 hand over hand pulls
    10 seconds rest
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  6. #1836
    Tan... Ricky Tan. da2ricky's Avatar
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    how do you like the force factor BRX?
    My training journal: Road to 200lb http://forum.bodybuilding.com/showthread.php?t=149724063

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  7. #1837
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Strong work Bob! I love the Box Jumps prior to squats too.
    Training Log: http://forum.bodybuilding.com/showthread.php?t=154586623

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  8. #1838
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by da2ricky View Post
    how do you like the force factor BRX?
    I haven't gotten it yet, but the profile looks really good. Force Factor makes good products so I'm expecting some good stuff. Body Rush was awesome when I took it.
    Originally Posted by audieswu View Post
    Strong work Bob! I love the Box Jumps prior to squats too.
    Yeah I really feel like it helps prime my legs for heavy lifting.
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  9. #1839
    That's how you get ants. BobisMighty's Avatar
    Join Date: Sep 2007
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    12/27/12

    Deadlift and Military Press

    Warmup:
    Foam Roller
    Static Hip Stretch
    Static Pec Stretch
    Bodyweight Squat
    Short Band Sidesteps
    TKE with bands
    Facepulls with bands
    Band pullaparts
    KB Halos
    Shoulder circles
    can openers
    external rotations
    front raises


    Workout:
    Box Jump with 40lb vest

    26"x6x3

    Deadlift
    315x5x5 315x10
    Supposed to be 300lbs, but decided to hit 6 plates.

    Medicine ball throw
    20lbx6x3

    Military Press
    125x5x5 125x10

    Russian Twist with Landmine
    45lbsx3x10 each side

    Conditioning:
    20lb Medicine Ball Clean and Throw

    10x4 25 second rest between sets

    2 small hurdles 2 high hurdles
    10x1 20 seconds rest

    Grappler punches
    45lbsx10x4 15 seconds rest
    MISC STRENGTH CREW
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  10. #1840
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    As always doing work! Dude someone need to pick you up again as sponsored athlete!
    Training Log: http://forum.bodybuilding.com/showthread.php?t=154586623

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  11. #1841
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by audieswu View Post
    As always doing work! Dude someone need to pick you up again as sponsored athlete!
    That would be awesome haha. Who knows, maybe i'll get lucky with that again.
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  12. #1842
    That's how you get ants. BobisMighty's Avatar
    Join Date: Sep 2007
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    12/28/12

    Back and Accessories

    Warmup:
    Foam Roller
    Static Hip Stretch
    Wall Pec Stretch
    Shoulder Stretches with Band
    Bodyweight Squats
    Short Band Sidesteps
    TKE with band
    Face Pulls
    Band Pullaparts
    KB Halos
    Front Raises


    Workout:
    Good Mornings

    185x2x5 205x2x5 225x2x5

    Barbell Hip Thrusts
    185x10 275x4x5

    Back Tri-set
    1A Pullups 45lbsx3x5 45x2x3
    1B Chinups BWx6 BWx2x5 BWx3 BWx4
    1C Inverted Rows BWx4x10 BWx6

    Conditioning:
    Kettlebell Jumps

    28kgx10x4 25 seconds rest

    Lateral Hops over cones
    10x4 20 seconds rest

    Rugby Drill

    I did what's in this video with a few changes.

    Instead of a sand bag, I used a 20lb medicine ball. I basically cleaned and threw it up, instead of just cleaning and pressing it. I did everything else the same.
    Did this in Tabata intervals for about 5 minutes, or 10 rounds. This was rough but awesome.
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  13. #1843
    That's how you get ants. BobisMighty's Avatar
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    12/31/12

    Bench and Squat Day

    I wasn't able to update this on Monday as it was my sister's wedding haha.

    Warmup:
    Foam Roller
    Soft Tissue Work with Lacrosse Ball
    Static Hip Stretch
    Static Hamstring Stretch
    Wall Pec Stretch
    Overhead Squat with PVC Pipe
    Short Band Sidesteps
    TK with Band
    Medicine Ball Halos
    Medicine Ball Front Raises
    Plate Circle inward and outward

    Workout:
    Bench Press

    175x2 195x2 210x3x5 210x6
    The last 4 sets of bench press I actually superset with plyo pushups, which probably wasn't the best idea.

    Box Jumps
    36"x5x3

    Squat
    205x2 245x2 265x3x5 265x10
    It's possible I may have done an extra set of 265x5 as well before the last set.

    Pushup Planks into regular planks
    45 seconds of Pushup Planks 15 seconds of regular planks
    30 seconds of Pushup Planks 30 seconds of regular planks

    Conditioning:
    Medicine Ball Slams
    20lbsx10x5 25 seconds rest

    Kettlebell Jumps
    24kgx10x5 25 seconds rest
    This and the medicine ball slams I essentially did on every half minute, it usually took about 5 or 6 seconds to complete all reps.

    Rugby Conditioning Drill
    Tabata Intervals
    10 rounds or 5 minutes total
    MISC STRENGTH CREW
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    EVLution Nutrition ENGN Pre-Workout Log
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  14. #1844
    That's how you get ants. BobisMighty's Avatar
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    1/2/13

    Back and Accessory lifts

    Warmup:
    Foam Roller
    Soft Tissue work with lacrosse ball
    Static Hip Stretch
    Pigeon Stretch
    Wall Pec Stetch
    Overhead Squat with Barbell
    Short Band Sidesteps
    TKE with Bands
    KB halos
    KB Front Raises

    Workout:

    Power Clean
    135x5 185x3 205x3

    Power Clean + Clean Pull
    225x3x1
    My cleans sucked, I might have still been tired from my awful hangover the day after my sister's wedding

    Kettlebell Lunges
    32kgx3x7
    Weight is each hand

    Back Tri-Set
    1A Weighted Pullups 40lbsx2x5 40lbsx3 45lbsx4
    1B Chinups BWx4x5
    1C Inverted Row BWx3x10 BWx12

    Mountain Climber Plank
    2x12 1x14

    Conditioning:
    Box Jumps
    24"x10x5 jumps every half minute

    15yd Shuttle Run with Weighted Vest

    40lbsx10x1 Rest 25 seconds

    Rope Trainer
    10x5 hand over hand pulls every half minute
    MISC STRENGTH CREW
    FLIP GAMEOVER CREW

    EVLution Nutrition ENGN Pre-Workout Log
    http://forum.bodybuilding.com/showthread.php?t=161133503&p=1227937433

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  15. #1845
    That's how you get ants. BobisMighty's Avatar
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    1/3/13

    MMA

    Did grappling work for about an hour and some rolling for 15 minutes.
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  16. #1846
    Tan... Ricky Tan. da2ricky's Avatar
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    Good stuff man, I really like the Back Tri-Set you did in the last workout. You've been doing the MMA for a few months now, are you better standing or on the ground?
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  17. #1847
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by da2ricky View Post
    Good stuff man, I really like the Back Tri-Set you did in the last workout. You've been doing the MMA for a few months now, are you better standing or on the ground?
    yeah the back set i got from some article a while back, it feels real good.

    In MMA i've always been better standing. I think I'm a fair boxer when it comes to blocking, moving, and striking. On the ground I'm usually good at getting out of stuff, but It's hard for me to submit anyone. Although yesterday I did submit the guy I was rolling with a few times, although then I got submitted by the owner of the school afterward haha.
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  18. #1848
    That's how you get ants. BobisMighty's Avatar
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    1/4/13

    Deadlift and Military Press

    Warmup:
    Foam Roller
    Soft Tissue Work with Lacrosse Ball
    Static Pec Stretch
    Static Hip Stretch
    Pigeon Pose
    Overhead Squat
    Short Band Sidesteps
    TKE with Band
    Facepull with Bands
    Band Pullaparts
    Shoulder Dislocations

    Workout:
    Box Jumps w/20lbs

    30"x5x3

    Deadlift

    255x2 315x2 330x3x5 330x8

    Medicine Ball Throw

    8lbsx5x3

    Military Press
    105x2 125x2 135x3x5 135x8

    Planks
    2 sets of 1 minute

    Conditioning:
    Split Jumps

    10x5 every half minute

    Grappler Punches
    70lbsx10x5 every half minute

    Medicine Ball Slams
    20lbsx10x5 every 15 seconds

    I wanted to do something different for the 3rd drill, but there were too many people in the side room, so I couldn't do shuttle runs. I have to start bringing my battling ropes to the gym.
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  19. #1849
    That's how you get ants. BobisMighty's Avatar
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    1/7/12

    Bench and Squat

    Warmup:
    Foam Roller
    Soft Tissue Work with Lacrosse Ball
    Static Pec Stretch
    Static Hip Stretch
    Pigeon Pose
    Overhead Squat
    Short Band Sidesteps
    TKE with Band
    Facepull with Bands
    Band Pullaparts
    Shoulder Dislocations

    Workout:
    Medicine Ball Chest Throw

    16lbsx4x2

    Bench Press
    45x5 135x5 160x3 190x2 205x1 215x1 230x8

    Box Jumps
    36"x4x2

    Squat

    170x5 205x3 240x2 255x1 270x1 290x8

    Planks
    1 set 70 seconds
    1 set 60 seconds

    Conditioning:
    KB Squat Jumps

    24kgx10x6 every half minute

    Rugby Conditioning Drill
    Tabata Intervals 5 minutes (or 10 rounds)

    Medicine Ball Slams
    20lbsx10x6 every half minute
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  20. #1850
    Tan... Ricky Tan. da2ricky's Avatar
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    Originally Posted by BobisMighty View Post
    Bench Press
    45x5 135x5 160x3 190x2 205x1 215x1 230x8

    Box Jumps
    36"x4x2

    Squat

    170x5 205x3 240x2 255x1 270x1 290x8
    interesting rep scheme on these ^^. diggin the medicine ball work.
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  21. #1851
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by da2ricky View Post
    interesting rep scheme on these ^^. diggin the medicine ball work.
    Yeah it's the realization phase of the juggernaut method, so it's all about ramping up to your last set.
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  22. #1852
    Registered User daxpwn's Avatar
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    45 seconds of Pushup Planks 15 seconds of regular planks
    30 seconds of Pushup Planks 30 seconds of regular planks

    do you find this works well?
    also sick thread bra, i also play rugby and you've got good stuff on here man!
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  23. #1853
    Tan... Ricky Tan. da2ricky's Avatar
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    Originally Posted by daxpwn View Post
    45 seconds of Pushup Planks 15 seconds of regular planks
    30 seconds of Pushup Planks 30 seconds of regular planks

    do you find this works well?
    also sick thread bra, i also play rugby and you've got good stuff on here man!
    good post history, not sure why you're red, let me fix this. Welcome to the green abyss buddy.
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  24. #1854
    Pontifex Maximus PopeGregorius's Avatar
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    Great reading all your fitness & conditions posts man, gives me ideas. Good luck with the rugby.
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  25. #1855
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by daxpwn View Post
    45 seconds of Pushup Planks 15 seconds of regular planks
    30 seconds of Pushup Planks 30 seconds of regular planks

    do you find this works well?
    also sick thread bra, i also play rugby and you've got good stuff on here man!
    Yes because pushup planks really tired me out very quickly haha. it tires out my shoulders and core, but i can do a regular plank just fine after trying to do these.
    Just to clarify, these are the plank pushups i'm doing. i should really be calling them plank to pushups, since i just found out pushup planks are something entirely different and much harder


    Originally Posted by PopeGregorius View Post
    Great reading all your fitness & conditions posts man, gives me ideas. Good luck with the rugby.
    thanks man! most everything i'm doing is from the juggernaut method 2.0 by chad wesley smith. great book. i also look at some other blogs to see stuff that other ruggers and athletes are doing. youmerugby.com is a great blog (when he updates it). http://trainoutpain.blogspot.com/ has some great stuff, though it's more random. you have to really dig through it to get workout specific stuff.
    Last edited by BobisMighty; 01-09-2013 at 02:00 PM.
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  26. #1856
    That's how you get ants. BobisMighty's Avatar
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    1/9/12

    Accessory lifts and back

    Warmup:
    Foam Roller
    Soft Tissue Work
    Static Hamstring Stretch
    Short Band Sidesteps
    TKE with bands
    KB halos
    Band pullaparts
    Facepull with Bands

    Workout:
    Barbell Reverse Lunge with front leg elevated

    135x2x5 155x4x5
    Reps are each leg, 30 seconds rest between sets

    Back Tri-Set
    1A Pullups 45x3x5 45x4
    1B Chinups BWx2x5 BWx3 BWx4
    1C Inverted Rows BWx11 BWx2x10

    Dips
    45lbsx10 90lbsx5+BWx5 90lbsx4+BWx6
    First time doing dips with 90lbs. I used two 45lb chains around me neck, so I was probably leaning forward a bit too much. Might try with a belt next time.

    Plank to Pushup
    45 seconds 15 seconds regular plank
    40 seconds 20 seconds regular plank

    Conditioning
    Box Jumps

    24"x10x6 25 seconds rest between sets

    Wall Ball
    20lbsx10x6 25 seconds rest between sets

    Rope trainer
    10 sets of 6 hand over hand pulls every half minute

    I wanted to do shuttle runs, but the fitness room was too crowded, and my new merrell barefoot shoes were really slippery inside.

    Got them for Christmas from me Ma.
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  27. #1857
    Sleepy moderator scott_donald's Avatar
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    great wee session...

    what was wrong with the trainers???
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  28. #1858
    Riding for Redemption grace_ou's Avatar
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    Originally Posted by BobisMighty View Post

    I wanted to do shuttle runs, but the fitness room was too crowded, and my new merrell barefoot shoes were really slippery inside.

    Got them for Christmas from me Ma.
    Sometimes a little sandpaper run over the bottom of the shoes can help fix that.
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  29. #1859
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Love that last training session Bob.

    Those merrell's look sick!

    Is there a way you can "barely" scuff them on the inside to prevent for being slippery?

    Just a thought
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  30. #1860
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    great wee session...

    what was wrong with the trainers???
    They were just slippery as I was running around. I might do what grace said and just use some sandpaper on the bottom. Could also have been from the massive amount of sweat I leave around the place.
    Originally Posted by grace_ou View Post
    Sometimes a little sandpaper run over the bottom of the shoes can help fix that.
    Will do!
    Originally Posted by audieswu View Post
    Love that last training session Bob.

    Those merrell's look sick!

    Is there a way you can "barely" scuff them on the inside to prevent for being slippery?

    Just a thought
    Thanks man!
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