Training 5/31/10

Still in Vegas. Trained at Luxor gym today.

Squat: 95×5, 135×5, 185×3, 225×1

Goodmorning: 95×8 / 3

Leg press: 3×8-10

Leg curl: 3×8

Back extension: 3×12

Calf raise: 3×15

Ball sit-up: 3×10-15

Ball side to side: 3×6-10ea.

Training 5/30/10

Training at Luxor gym…

Bench press: barx10, 95×8, 115×5, 135×5, 155×3, 185×3, 135×10

Dips: 3×10

Military press: 65×8, 95×5, 115×3, 65×10

Lat pulldown: 4×8-12

Seated row: 3×15

Superset:
Hammer curl: 3×10
Pushdown: 3×12
Shrug: 3×10-12

Training 5/28/10

Nothing special tonight not much time to train. Heading to Vegas tomorrow for vacation and UFC Fan Expo then Ohio end of week. Training will be a little broken up this week so taking it easy.

Box squat: 225×3 / 3

Long cycle: 20kg x 6,6,6,6,6 (30/5:00)

Will catch a couple session at Luxor’s gym. They actually have a real squat rack. Good times.

5/26/10 – ME BP

Reverse band bench press (avg bands): 135×15, 185×5, 225×3, 275×1, 315×1

Close grip floor press w/chains: 95×8, 115×5, 135×5, 155×5, 115×8 / 2

Barbell extension: 70×8 / 4

Swiss bar bent row: 135×8 / 4

Pulldown: 120×12 / 3

Pushdown: 3×12

KB snatch: 20kg x 16,16,16,16,16 (80/5:00) –> switched every 0:30

Done. Not bad tonight lifts felt pretty tight and felt I had another 10-15lbs on rev band bench, better than last week’s 295.

5/24/10 – ME SQ/DL

pin pull w/quadrupled mini bands (#3 pin): barx5, 95×5, 115×3, 135×3, 155×1, 185×1, 205×1, 225×1, 245×1, 275 – miss

ghr: bwx10, 25×8 / 2

pulldown abs: 4×20

reverse hyper: 3×10

1-arm long cycle: 24kg x 10,10,10,10 (40/4:00) –>switched hands on the minute

heavy bag B.R. drills: 2:00 on x 1:00 off / 3 rounds

Done.  Great training tonight.

5/23/10 Training

Bench press w/chains: 135×3 / 8
Close grip bench press w/fat gripz: 95×10, 115×8, 135×6, 155×5, 185×5
Swiss bar military press: 65×10, 95×5 / 4
Lat pulldown: 120×10 / 5 (supersetted w/pulldowns)
1-arm db rows w/fat gripz: 55×10, 55×8 / 2
Db curls w/fat gripz: 35×8 / 3

Done. Good training session today.

5/21/10 Training

Deadlift: 135×5, 185×3, 225×1, 275×1, 315×1, 245×5 / 2
Box squat: 135×5, 185×3, 225×3 / 3
45 degree back raise: 35×8 / 3
Pulldown abs: 3×15
Reverse hyper: 2×12

Done.

5/19/10 Training

Reverse band bench press: 135×10, 185×5, 225×3, 275×1, 295×1, 245×5 / 3

3-board press w/chains: 185×3, 155×5 / 2

Close grip floor press: 135×5, 155×5 / 3

Pull-ups: 4×5

Bent over barbell row: 135×8 / 3

Pushdowns: 50×12, 60×10, 70×8, 50×15

Done. I’ve been sick these past couple of days and missed some training and I have some travelling coming up so I’m condensing things a bit on my training in case I only can get 2-3 sessions in per week.

5/14/10 Training

1. Squat: 190×3, 215×3, 245×3
2. Goodmorning: 135×5, 155×5, 185×3 / 2
3. 1-arm long cycle: 36kg x 8+8 (2:00)
4a. Hub lift: 25, 35, 40 (R & L)
4b. Pulldown abs: 3×15
4c. DB shrugs: 75×12, 75×10, 75×10/80×8/85×6
5. Neck harness: 2×20

Done.

5/12/10 Training

1. military press: 90×3, 100×3, 115×5

2. swiss bar press / push-press: 95×5, 115×3, 135×5, 95×10

3. chin-up: 3×5; pulldown: 3×10

4. kettlebell snatch: 20kg x 14,14,14,14,14,14 (84/6:00 – switched hands every minute)

5. fat gripz triceps extension: 4×6

Done.

5/10/10 – Training

Just did the movements that matter tonight as we were scrambling to get some pics re-done for an MMA magazine article…  Thanks to Brian and Ryan for all their help there!!!

1. deadlift: 200×5, 230×5, 260×10 (added Fat Gripz to the bar): 200×2, 185×3, 135×8

2. 1-arm long cycle: 36kg x 12+12 (3:00 @ 8 RPM) – PR

3. ball sit-up: 3×10

Done.

5/9/10 Training

1. Bench press: 145×5, 170×5, 190×7
2. Swiss bar bench press: 155×5 / 5
3. Seated row: 120×10 / 5
4. Pushdown: 3×10
5. Fat Gripz db curl: 3×8
*prowler-20yds x 8

Good training today. Brian came out and we did pics for my first article in Physique MMA magazine. Good times!

5/7/10 Training

1. squat: 175×5, 205×5, 230×7
2. good morning: 95×8, 115×6, 135×5, 155×5
3. 1-arm jerk: 36kg x 6+6 (2:00), 32kg x 6+6 (2:00)
4a. grappler abs: 3×8
4b. hub lift: 40xright/left

5/5/10 – Training

Warm-ups: foam roll, stretching, jump rope

1. Military press: 80×5, 95×5, 105×7
2a. Swiss bar shoulder press: 95×5 / 5
2b. Pull-up: 3×5; pulldown: 2×12
3. Stone lifting and throwing
4. Prowler sprints: 20yd x 12

That’s all for tonight.