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  1. #1771
    That's how you get ants. BobisMighty's Avatar
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    11/15/12

    MMA and Overhead Press

    MMA 11:30am
    Workout:
    About 2 hours of Boxing. Worked on Jab, cross, then jab cross hook, then jab cross hook cross.
    Alternated rounds with holding up pads for other fighters.



    Over Head Press 7:00pm
    Warmup:
    Soft Tissue with Lacrosse Ball
    YTLW Raises

    Workout:
    Overhead Press

    45x5 135x1 145x1 155x5x3
    Last set was really hard. My right arm was dead from boxing.

    Superset
    1A Pullups BWx2x10 BWx11
    1B Facepull 65x2x15 65x17

    Seated Dumbbell Overhead Press
    40x3x12

    Tricep Rope Pulldown
    65x12 55x2x12

    Shrug Machine
    295x2x20
    Stopped there. My right rear delt was very much overworked because of boxing. All the right hooks must have worn it out.
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  2. #1772
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by Moloholo View Post
    Haha, on my last semester before I graduate. Tons of things to cope with everyday, final year project, part time waiter and tests.. i'm just trying my best to make things work!

    Still competing in rugby?
    Congratulations! What are you doing after graduation? Yeah I still play rugby. My team actually moved up a division this past fall and made it to division 2 playoffs.
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  3. #1773
    on the path to being lean Moloholo's Avatar
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    Originally Posted by BobisMighty View Post
    Congratulations! What are you doing after graduation? Yeah I still play rugby. My team actually moved up a division this past fall and made it to division 2 playoffs.
    Wow congratulations man Bob! I'm not an expert in rugby but from my limited knowledge, Division 1 is a very prestigious league right? ( or how should i put it? (hmm) )

    I hope you get to play in D1 with your team!


    Hmm after my polytechnic studies I have to enlist into the army first for 2 years. Compulsory over here in Singapore
    Nothing really fanciful or prestigious since its a must. Most of the guys here dread it but since its a must oh well. The mentality is different from those of other countries for example US whereby people that enlist hope to be one of those high ranking officers one day. Kind of different over here LOL.

    But depending on your medical condition, a thorough check up will be done, they will post you to different PES.

    PES A being those perfectly fit guys that will be eligible to be officers or commandos
    PES B some minor negligible problems that will still be eligible to be officers or commandos
    PES C-E would be for those with health problems that will be deemed unfit for physical training. (all the bodybuilders in my country are in this category LOL)
    PES F would be for those that are really unfit to even serve the army.

    Haha not sure which i will be posted to though. Will just serve whichever i'm in.
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  4. #1774
    ♠ CONQUERING BARBELL ♠ audieswu's Avatar
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    Say it ain't so you thinking doing MMA now too Bob

    That's some serious work there brotha
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  5. #1775
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by Moloholo View Post
    Wow congratulations man Bob! I'm not an expert in rugby but from my limited knowledge, Division 1 is a very prestigious league right? ( or how should i put it? (hmm) )

    I hope you get to play in D1 with your team!


    Hmm after my polytechnic studies I have to enlist into the army first for 2 years. Compulsory over here in Singapore
    Nothing really fanciful or prestigious since its a must. Most of the guys here dread it but since its a must oh well. The mentality is different from those of other countries for example US whereby people that enlist hope to be one of those high ranking officers one day. Kind of different over here LOL.

    But depending on your medical condition, a thorough check up will be done, they will post you to different PES.

    PES A being those perfectly fit guys that will be eligible to be officers or commandos
    PES B some minor negligible problems that will still be eligible to be officers or commandos
    PES C-E would be for those with health problems that will be deemed unfit for physical training. (all the bodybuilders in my country are in this category LOL)
    PES F would be for those that are really unfit to even serve the army.

    Haha not sure which i will be posted to though. Will just serve whichever i'm in.
    Oh wow. Well I wish you luck in the military! I hope you get placed where you want to go, and I hope it's a learning experience but uneventful haha.

    Originally Posted by audieswu View Post
    Say it ain't so you thinking doing MMA now too Bob

    That's some serious work there brotha
    haha i'm thinking about it. I think the conditioning would be great for rugby.
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  6. #1776
    Sleepy moderator scott_donald's Avatar
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    what are you like at the mma???
    Sleepy.
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  7. #1777
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by scott_donald View Post
    what are you like at the mma???
    Meh, I'm a strong striker, and my strength means it's hard to get me in a submission hold, but I tend to drop my guard when I punch which leaves me open.
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  8. #1778
    That's how you get ants. BobisMighty's Avatar
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    This workout took place yesterday.

    11/16/12
    Deadlift day

    Warmup:
    Lowerback rehab
    Soft Tissue work with lacrosse ball
    Pigeon stretch
    bodyweight squats

    Workout:
    Trap bar deadlift

    45x5 315x1 365x1 405x3 385x4x3 385x4
    I was very nervous about this because my back still felt very tender. I thought I could have hit 405 for all the sets on a normal day, but i was too nervous to keep going. The also banned chalk in the gym, so i had to sneak it,

    Plyo workout:
    High hurdle jumps 7x4
    Low hurdle hops 3x5
    Bounding 4x4

    Good Mornings
    135x2x10 135x12
    Was very careful with these as well. I did them very slow.

    Planks
    2 sets of 1 minute
    I think the 2nd set was longer than 1 minute, my phone was acting funny.
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  9. #1779
    That's how you get ants. BobisMighty's Avatar
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    11/19/2012

    Bench Day

    Warmup:
    Foam Rolling
    Lowerback Rehab
    Soft Tissue work with Lacrosse Ball
    Scarecrows with band
    Band Pullaparts

    Workout:
    Bench Press

    45x5 150x5 175x3 205x2 235x1 250x1 265x4
    Very happy with that considering I failed 245 for 3 on my 7th set last week.

    Flat Dumbbell Bench Press
    60x20 60x17

    Superset
    1A X Strap Inverted Row BWx12 BWx2x10
    1B X Strap Facepulls BWx2x15 BWx12

    Dumbbell Shrugs
    100lbsx2x15 100x17

    Alternating Dumbbell Curls
    35x3x10

    Medicine Ball Throws against a wall
    16lbsx3x10
    30 seconds rest in between sets

    Posture correction with bands

    I did 100 of these.
    This video is a good warmup for upperbody as well. Just not 100 of these for a warmup.
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  10. #1780
    \_(ツ)_/� da2ricky's Avatar
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    mirin those bench numbers! I'm a huge fan of the pull apart with the bands also. How's your back holding up after the deadlifts Friday?
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  11. #1781
    ♠ CONQUERING BARBELL ♠ audieswu's Avatar
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    Thanks for that vid Bob. Also I agree with Rick the bench pressing #'s are awesome!

    I always like your warmup routine man. On the bench press where you doing inclines or just flat BB bench?
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  12. #1782
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by da2ricky View Post
    mirin those bench numbers! I'm a huge fan of the pull apart with the bands also. How's your back holding up after the deadlifts Friday?
    thanks man! just happy to hit anything near that considering i separated my one shoulder 2 months ago. back is ok so far. tomorrow i'm supposed to squat, so i'm going to be very careful. i'll probably wear a belt this time around, until it's completely painless, which sucks because it means i have to do a lot more core work to make up for it.
    Originally Posted by audieswu View Post
    Thanks for that vid Bob. Also I agree with Rick the bench pressing #'s are awesome!

    I always like your warmup routine man. On the bench press where you doing inclines or just flat BB bench?
    thanks! i did inclines the past 2 weeks, but i did flat this time around since i wanted the volume right after hitting 265x4. i did those presses right after that set.
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  13. #1783
    That's how you get ants. BobisMighty's Avatar
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    11/20/12

    Squat Day

    Warmup:
    Foam Rolling
    Lowerback Rehab
    Static Hip Stretch
    Static Hamstring Stretch
    Hydrant Circles
    Leg Swings
    Psoas stretches

    Workout:
    Broad Jumps
    3x3

    Squat
    45x5 180x5 215x3 250x2 265x1 285x1 300x1 320x5
    Very happy with this. I had to wear a belt starting at 250, and I did not go deeper than parallel. But I got it. Until my butt wink goes away, I can't go deeper than parallel.

    Box Step ups

    BWx3x10 each leg
    Box was small so my thigh was slightly above parallel.

    Back Raises
    25x3x12

    Planks
    2 sets of 1 minute each

    So I have to get on a solid flexibility plan. I realize now i hurt my because of not warming up properly, and having tight hamstrings, glutes, and my left calve muscle was really tight which hindered my ankle mobility.
    Last edited by BobisMighty; 11-20-2012 at 01:08 PM.
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  14. #1784
    ♠ CONQUERING BARBELL ♠ audieswu's Avatar
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    Wow strong squat day bro. Also agreed looking into a solid flexibility plan too for leg routines...I need to warm up better on those.
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  15. #1785
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    Killed it bro! ATG or not, those are solid numbers. I hit legs hard sunday for the first time in 3 weeks and the DOMS is REAL bad today. Thankfully I've spent most of the day in the office confined to a chair.
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  16. #1786
    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by audieswu View Post
    Wow strong squat day bro. Also agreed looking into a solid flexibility plan too for leg routines...I need to warm up better on those.
    Thanks man! My confidence needed it after hurting my back the week before. Sort of a personal best as well, since I don't think I've ever squatted more than 315 for 5 reps. Yeah my left side is a mess. The glute, hamstring, and calve muscle on the left side are all super tight. Might hit up some hot yoga this sunday to see if it helps.

    Originally Posted by da2ricky View Post
    Killed it bro! ATG or not, those are solid numbers. I hit legs hard sunday for the first time in 3 weeks and the DOMS is REAL bad today. Thankfully I've spent most of the day in the office confined to a chair.
    Thanks Ricky! Yeah when you come back to legs after a long time off, it kills you. Be sure to get up every now and then in the office. Sitting for too long tightens the hip flexors.
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  17. #1787
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    Originally Posted by BobisMighty View Post
    Thanks man! My confidence needed it after hurting my back the week before. Sort of a personal best as well, since I don't think I've ever squatted more than 315 for 5 reps. Yeah my left side is a mess. The glute, hamstring, and calve muscle on the left side are all super tight. Might hit up some hot yoga this sunday to see if it helps.

    Thanks Ricky! Yeah when you come back to legs after a long time off, it kills you. Be sure to get up every now and then in the office. Sitting for too long tightens the hip flexors.
    RGR. Luckily i'm not half as sore today as I was yesterday... still a little stiff. I took a week off about 2 months ago due to my shoulder and ever since then I seem to get DOMS with every muscle group, never had it before then. Tri's are still sore from monday and today is chest day :/
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    11/21/12

    Conditioning day

    Warmup:
    Lowerbody Rehab
    Foam Roller
    Soft Tissue Work
    Static Hip Stretch
    Static Hamstring Stretch with Band

    Workout:
    24" Box Jumps

    10x6 15s rest between sets

    Grappler Punches
    70x10x6 15s between sets

    Medicine Ball Slams
    16x10x6 15s rest between sets

    Rope Trainer
    10 sets of 6 hand over hand pulls, 15s rest between sets.
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    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by da2ricky View Post
    RGR. Luckily i'm not half as sore today as I was yesterday... still a little stiff. I took a week off about 2 months ago due to my shoulder and ever since then I seem to get DOMS with every muscle group, never had it before then. Tri's are still sore from monday and today is chest day :/
    ah yeah that seems to happen after a while. How's your shoulder been? Ever since i started rolling out my lats and around my armpit with a lacrosse ball, my shoulder has felt a ton better.
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    Originally Posted by BobisMighty View Post
    ah yeah that seems to happen after a while. How's your shoulder been? Ever since i started rolling out my lats and around my armpit with a lacrosse ball, my shoulder has felt a ton better.
    pretty good! I've been doing some soft tissue work with a tennis ball and its helping a lot, thanks for the info on that. I did skull crushers monday and it's been a little tender since, hopefully it holds up tonight so I can blast my chest.
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  21. #1791
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    lots of set but that workout must not have taken long at all!!!

    solid stuff...
    Sleepy.
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    Originally Posted by da2ricky View Post
    pretty good! I've been doing some soft tissue work with a tennis ball and its helping a lot, thanks for the info on that. I did skull crushers monday and it's been a little tender since, hopefully it holds up tonight so I can blast my chest.
    Glad it's been helping. I'm glad I found the information for it.

    Originally Posted by scott_donald View Post
    lots of set but that workout must not have taken long at all!!!

    solid stuff...
    Yeah it went fast, but I was so wiped out by the time i was done. I was dripping in sweat.
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  23. #1793
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    Hmm apart from mobilitywod, do you know of any websites that have tutorials on soft tissue work or foam rolling techniques or some things i can learn about posture correction/deep tissue massage etc?

    Pretty interested in this area
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    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by Moloholo View Post
    Hmm apart from mobilitywod, do you know of any websites that have tutorials on soft tissue work or foam rolling techniques or some things i can learn about posture correction/deep tissue massage etc?

    Pretty interested in this area
    hey JK. Sorry I've been pretty busy this past week. mobilitywod is mainly where I get my soft tissue work from. But you can almost always find something on youtube that will give you new ideas as well.
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    12/3/12

    Squat Day

    Warmup:
    5 minutes of rowing
    Foam Roller
    trunk circles
    Static hamstring stretch
    static hip stretch
    pigeon stretch
    hip thrusts
    glute activation


    Workout:
    Box Jump

    32"x5x3

    Squat
    45x5 205x5x10
    To slightly below parallel. Have been combatting my butt wink the past two weeks.

    Step ups
    BWx3x10

    Good Mornings

    135x3x10
    Did these very slow, to feel the glute and hamstrings get involved

    Planks
    1 set 1:10
    1 set 1:05
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    12/4/12

    Bench Day

    Warmup:
    Soft tissue work with lacrosse ball
    YTLW raises
    Cuban rotation

    Workout:
    Bench Press

    45x5 160x4x10 160x13

    Incline Dumbbell Press
    65x8 65x2x10
    Usually I do 2 sets of dumbbell presses aiming from 15-20 reps, but i figured since i did so much bench volume, i don't need that much extra volume.

    Back Tri-Set
    1A Pullups BWx10 BWx8 BWx6
    1B Chinups BWx3x2
    1C Inverted row with TRX Straps BWx3x10

    Dumbbell Shrugs
    100x12 100x2x10

    Dips
    BWx15 BWx2x8
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  27. #1797
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    Nice work Bob!

    How's the shoulder feeling?

    I'm changing to a new program similar to Layne's P.H.A.T. routine starting today.

    This is Audie by the way. PM if you need details
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    That's how you get ants. BobisMighty's Avatar
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    Originally Posted by DieselFlip View Post
    Nice work Bob!

    How's the shoulder feeling?

    I'm changing to a new program similar to Layne's P.H.A.T. routine starting today.

    This is Audie by the way. PM if you need details
    Hey Audie! Shoulder feels fine as long as I roll it out with the lacrosse ball first. Just have to remember to do it every day, even on my off days haha.

    Ah I know a lot of people who have had really good results with P.H.A.T. I'm sure you'll see good results with your routine.
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    Originally Posted by BobisMighty View Post
    Hey Audie! Shoulder feels fine as long as I roll it out with the lacrosse ball first. Just have to remember to do it every day, even on my off days haha.

    Ah I know a lot of people who have had really good results with P.H.A.T. I'm sure you'll see good results with your routine.
    Wow man, good luck with the recovery on that.

    Yeah new routine is a rendition of PHAT, I used it in the past and had great success. I will use it for the duration of my cut 12-15 weeks.
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    I was starting to worry about you Bob. I thought maybe you ate your self to death over thanksgiving or something lol.

    Whats a Cuban rotation? You always have some interesting warmup exercises. The tennis/lacrosse ball was GOLDEN information.
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