My journal.

[wanaBsedated]

all the back work... i have seen A LOT of hypertrophy lately... I know I am fat but... relaxed shot:

[wanaBsedated]

LEGS - speed day, had to go incredibly easy, wearing a belt for every lift. Still recovering, i didnt strain my back at all tho which is nice.

Speed squats to a low bench...stayed super light ramped up to 76kg (167lb) x2 over 12 sets ...which honestly was a jump squat.
speed pulls from a deficit again light 5x1, I will add more sets not more weight for this cycle. Or maybe I should just do light sets of 3 with perfect form...
t-bar rows, wrapped a tricep rope around the bar so i could get more rom and ramped up to a heavy 3
Hypers 3x12
Hup abduction and leg raises -3 sets
easy machine curls 2x8
easy leg ext 2x10
calves


prehaB/REHAB
external rotations 3x10
internal rotations 3x12
push up with a + 2 sets, dislocations 3 sets of 10


practice TONIGHT!!!!!!!

[wanaBsedated]

feeling good... all on target with diet didnt get to train much tonight though because i have to get up at 4am to travel,,

soooo

2 minute on/off run intervals
100 rep dumbell swings
ab crunches for tension and stretch

thats it

tomorrow I have me bench day, practice and cardio

G'night poeple

[wanaBsedated]

BORING day... no training. I got home from SANTOS late, so I just had time for ME upper body... training tomorrow for sure tho...

weights are as follows..

ME Banded, 2 board press JUST missed locking out 265 + Heavy band tension on last set, was my 5th rep at above 90%
Leverage chest press (works the **** out of lockout) 3 sets 50-60 kilos each side
close grip 5x3 pretty light, my triceps were fried from the band
2 sets of one arm OH just to be sure 2x6
rear delt on machine 2x, static chest row 3x10
scapula stuff (pull apart and row, supraspinatus rises with scap elevation at top)

[wanaBsedated]

well i twitched my low back bit today... gonna start doing hyper variations 4x week...

slow rest of my day i guess now.

ME lower body
partial deads... a few sets of 3 with a moderate load - my main movement.
ass machine 3x10
hip abduction 3x10
band good mornings 3x10
Lever pulldowns - love these, my new lat staple
side bends 3x10, calves 3x8

Rehab
Band pulldowns 3x10
cable crossover pulldownbs 2x10
shoulder adduction 3x10

triced a light good morning after - bad idea that was enough, irritated, but didnt hurt my back, so i left and walked around the city toill my back loosened up

[wanaBsedated]

TOMORROW: TECHNIQUE research, mobility drills, practice (on my own, will discuss) and Speed upper

I am winding down my heavy phase (hevay assistance) I will go back to a volume phase very soon... Next week I will noit bench on ME day, but I may try to hit a max on saturday, to restart my training.

Tomorrow.

Speed upper

[wanaBsedated]

Today... did my dynamic effort upper body and well, I could tell that after wed, I finally dipped in too far to my recovery abilities, so finally I will take this week to recover my bench a bit, keep rehabbing my back and start up some more gpp. Today I will be working on boxing combos and footwork, havin a cocktail, getting ready for UFC Japan.

TODAY
DE bench, I was going to work up to a max with a medium band but i just stayed at 90 kilos (200 lbs) + band for 6 total sets of 3
Light BN press 2x5/ 160
heavy leverage shoulder press 100 on each side x6, 88 on each side x10 (this machine makes you press straight up, its not on an arc)
Banded dips 3x8-10
one arm overhead...moderate weight 4x6-10
face pulls 3x10
rear delts 2x10
lateral shrugs 2x10
machine curls 4x
cable crunches

prehab/rehab
2x15 bodyweight rev hypers
banded scap raises
cable int rotation
supraspinatus raises with 2 pound weights 3x10

[wanaBsedated]

Strength DE Legs

10x2 bench squat, belted up to 220x2...easy weight
hypers 3x10 with 0, 11lbs and 22 pounds. Then 2 sets of hypers focusing on lumbar extension x10 no weight (learning these)
5x5 swings with 44 pounds
Hip machine 3x10
light leg ext 2x10
rows up to a 3 rep max with a rope around then t bar, dropped the rope and worked back up maxed-ish (90% or so) at 190 x 3
cuban presses with an empty bar 3x10
Light pull overs 2x12

[wanaBsedated]

WHOAH son, lost net for a few days, been battling bronchitis but im better now... **** happens here is my workout today..

ME upper
max incline with med band. 220x2 close grip, then lighter singles 3x1 = 5@90%+
machine bench 3x
dips 12,8,6
shoulder press 10,6,4
oh dumbell 12,10,6
pushdowns 2x10
shrugs 2x10
laterals 2x12,10
face pull son lower pully 2x10 (dem traps)
band rear delts 2x10

âll took less than an hour

adding volume, doing more bodybuilding over next 6-8 weeks... may even do a 2 a day

[wanaBsedated]

s/c

speed squats, medium band 12x2 180 + band (being careful of back still)
Speed pulls..super light with band 10x1
light good mornings 3x5
ghetto rev hypers 4x10
hip machine 3z12-10-10
Lever pulldowns 2x6,1x10
cable rows 2x10
band pulldowns, band retractions and rotations - rehab
light leg ext 2x10
cabvle twists 2x10

[wanaBsedated]

TONIGHT! Gonna hit some combo practice... an hour or so of working on defense and counters...

Tomorrow

Push press 3 sets light to heavy (just a hip snap to press, no crazy dipping, i will do some jerks for gpp when my lungs arent weezy)
Dynamic bench 5x5 with 155-175 pounds and a medium band

(hit my abs, calves, neck to recover a bit before the rest of my push stuff
cable crunches 3x
side bends 1x25
reverse hypers 1x high reps, resting 1-2 seconds between reps
seated calves 4x
rear and side neck 3x10-20)

dips 4x
incline close grips 4x
lying extension 4x
Mid cable face pulls 3x
Rear delt 3x
Lateral raises 3x
serratus punches 3x
Supraspinatus 3x

[wanaBsedated]

well there's a tournament tomorrow but I am not sure I can even go watch yet... we will see. So today is only a s/c day, ufc day and a bit of a free day diet wise....

S/C work
banded box squat (still being careful so...) 250x1 was the height of it + id geuss between 50 and 100lbs of band tension during the lift
zercher squat 3x5, 170 was my max as my back started to complain already
2x10 close hack squats
4x10 reverse hypers, slowly adding weight
leg curls 12,8,5
pulldowns 3 v bar, 3 wide
rows 3 sets of 6
lateral shrusg 2x10
scap depressions 3x10
ext rotations light dumbells 2x15
curls 2x10-5
hammers 2x6
leg raises 3x10 adding weight each set

home

[wanaBsedated]

6am... going to do my strengthw orkout, back home for a nap...then to hit the bag and go to BJJ at 7 oo yyeeah

today: max effort close grips.. meh was tired so only 295
+ Dips 4 sets with 45 pounds
+ incline dumbells for reps 2 sets
incline push ups with bands 3x6-10
abs in between and neck to recover for tri's/ shoulders
Dumbell extensions - 30 reps
Pushdowns - 30 reps
then: mid cable face pull 4x 10
laterals 3x 8-12
band overhead raises 3x 8

rehab
internal rotations, supraspinatus raises

[wanaBsedated]

eh well im gonna change up tomorrow's deal and do a rep effort squat.. I think maybe I will switch de/re one week RE squat/de deads, other week de squat, re deads... and when my back is healthy enough alternate max effort between the two also

I will also probably alternate re/de bench...hitting some wide grips for rep day occasionally.

I was thinking .. 3-4x8, 5x5, 5x3 or something else depending on session...another idea i was playing with was doing 5/3/1 on rep days and always sticking to a 90% training max that way its not a ME day

I got some cool news via facebook today... a cool guy I met here made it onto TUF brazil and is one of the favorites to win... so that is exciting! See ya'll tomorrow

[wanaBsedated]

whatup beaches... back from all my business.. just a bit o training today slow on techniques and while im short on time i am logging my strength workout.

I fell to temptation and tried to do speed squats..mistake, my legs were still a bit fried from ME band squats so I should have done what i listed before... did 9 sets of 2
speed pulls, still stayin light 8x1
pulldowns ..stackx8 and sets of 8 with lighter weight focusing on opening and retracting scap (that shoulder health son)
dumbbell swings 55 pounds 3x10
hyper extensions 3x10 adding weight per set... i raise the part that holds your feet down up so i can focus on the glutes more feel dat burn
hip abduction 3x12 with almost the whole machine
cable rows 2x8
light leg ext 2x10
machine curls 3x5
grip - 2 sets

[wanaBsedated]

strength work...
DE upper
behind neck Push jerks 10x2
5x5 @70% bench
2 board close grips 6x3
band push ups 2x10
flyes 2x6
face pulls 2x10
rows 3x6
pushdowns
laterals
neck

[wanaBsedated]

mo****in gains son

90% back squat to box stayed... conservative (back) 140 kilogrammmss (310 ish)
zercher good mornings 3x5
pulldowns v bar 3x8,5,8
light leg ext 3x10
curls 2x6/ 120
reverse hypers 3x10
high pully face pull 2x10
lateral shrugs 2x10

[wanaBsedated]

What's up fools? I have been lurking over in the powerlifting section, got a blog over there... but I gotta stop abandoning you guys. I thought of making another log, because well, my training in this one was a bit here and there, I wasnt always exactly sure what I wanted to do... but for the past few months I am good...

My conditioning has improved A LOT... life is good, feeling like this is the year I finally take a pro fight... still working for me.

I did have a slight injury i had to work through but thats fine now. So I guess I will come back to post here like i should...

SO TONIGHT... no weight room JUST BJJ...

running + some planks, push ups, various stretches to get it going in class...
then got to some guard drills, getting up in 3 point position, takedown stuff... nothing fancy.

Back in the weightr oom tomorrow.. here is what I WILL do...

Dynamic effort box squats 10z2
olympic squats 1x50/135
light wide good mornings 3x15
leg ext: 100 reps
leg curls 3x6-10
waist twisting and leg raises

BJJ

after BJJ some HIIT, traction for my back and stretching

Then apartment, rest and repeat the next day

hope everyone's training is going well.

-J

[wanaBsedated]

apparently chute boxe wants me to fight one of their up and comers lol.... idk

[wanaBsedated]

weights and GPP

tomorrow is BJJ and some hypertrophy work...

i can barely move... my hips were fried from BJJ yesterday and I did some de squat work...

box jumps 3x10/60 s rests
de box squat...wanted to do 10x2 and ramp a bit... but my hips being tired tweaked a bit on the right side on 8th set so i played its afe..did about 200lbs,
I had planned on doing a 50 rep squat, but my hip...so I did 50 reps, rest paused on the leg press with 420 something pounds.
light good mornings 3x10
got a heavy band, spread it in my feet and did some mock pulls on it 5x3
leg ext: 100 reps
;eg curl 4x10
grip work, rear neck

circuit for speed
hang cleans x5
band rows x15 -explosive
swings: 10
a fast as possible. 3 rounds

interval run 8x1 minute at around 9-ish mph (semi cool down)

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