Thread: Hittin 'n Liftin

Thought i'd start out this new area with what i last did in the gym.
Took last week off MMA due to a damn cold that went to my chest.

I am trying to stop bodybuilding to gear more towards MMA but old habits die hard in the gym, i only get 2 days in the gym now due to MMA commitments.

Mon: Gym
Tue: BJJ
Wed: wrestling
Thur: Gym
Fri: Stand up
Sat: Sparring
Sun: Off

Mon: chest, shoulders, arms,

Thur: Back, legs, arms

Not a fan of the current split but coming from a previous 4 day split bodybuilding orientated i'm a bit in need of assistance.

Originally Posted by LAST MONDAYS WORKOUT

flat bench
1 x 10 90kg
1 x 4 110kg
2 x 1 120kg <---- NEW PB!
1 x 10 90kg
2 x 6 90kg

standing overhead press
1 x 0 80kg <---- bombed
1 x 2 70kg
2 x 6 60kg
1 x 8 50kg

incline m/c press
1 x 6 84kg
1 x 6 91kg <--- UP
2 x 6 98kg <--- UP

Flys
2 x 6 26kg going up (next time)
1 x 10 18kg

skulls
3 x 6 45kg

Originally Posted by LAST THURSDAYS WORKOUT

squat
1 x 6 90kg
1 x 5 130kg
1 x 4 130kg
1 x 10 90kg

chins
6,4

bent rows
3 x 7 80kg

deadlift
1 x 4 110kg
1 x 1 150kg
2 x 1 170kg
2 x 6 110kg

m/c row
2 x 10 70kg
1 x 10 63kg

ez-curl
2 x 6 55kg
1 x 6 45kg

preacher db curl
1 x 4 16kg
2 x 6 14kg

I've got no clue about weightlifting, so I can't give any advice on that. But for your training, I see you do one session of each a week. Now by doing that you will become well rounded eventually, but I think that you should be doing BJJ at least twice a week, if not more. Muay Thai needs more practice too, twice a week at least. I'm training BJJ and Muay Thai now 4 times each.

its all in one place mate, www.southcoastsubmissions.co.uk

brian adams is my trainer

all classes are once off a week so unless i take up another school elsewhere for MT or BJJ then i'll be taking away another style from my week

schools of any worth in portsmouth are hard to come by

Ah that sucks man, oh well. Just stick to it then, you'll be a well rounded fighter at least

Bryan Adams trains you?! Does he sing the techniques

yeah i can hear it now
'every choke i do...i do it on you.....ohhhhh yeah':corkysm21:

Hell Night

i created a little circuit to push my limits, i do it once every 2 weeks.
its using the smaller oly bar smaller oly bar weighs 15kg.

all exercises bar situps is using the same bar for reps with the same weight, no changing of weight, just moving from one exercise quickly to the other. All timed on stop watch, rest about 2 mins between....

Its going to failure or 20 reps.....

Originally Posted by ROUND ONE

weight on bar = 55kg.

bench press <---- 20 reps
overhead press <---- 6 reps
squat <---- 20 reps
bent row <---- 20 reps
sit ups <---- 20 reps

time = 2:35

Originally Posted by ROUND TWO

weight on bar = 45kg.

bench press <---- 20 reps
overhead press <---- 4 reps
squat <---- 15 reps
bent row <---- 20 reps
sit ups <---- 20 reps

time = 2:32

Originally Posted by ROUND THREE

weight on bar = 55kg.

bench press <---- 20 reps
overhead press <---- 4 reps
squat <---- 15 reps
bent row <---- 20 reps
sit ups <---- 20 reps

time = 2:32

Felt sick as a dog after this....sweat dripping off me and collapsed for a while.

Rower, 500 mtrs in quickest time. = 1:39

Felt even sicker.... collapsed on the mats on the situp area using a medicine ball as a pillow.

BJJ last night

Happy as a pig in shit as i didnt gas, it will be 3 weeks on friday that i havent had a ciggerette and i'm feeling the cardio benefits!
Fought 6x 2:00 rounds without problem.

Wrestling tonight

Wrestling:

Good warm ups at our classes

3min skipping

3 min various exercises called out like squats, burpees, situps, lunges, presses, side twists, pushups (30 second intervals)

rinse repeat, 30 seconds rest between skipping and medicine ball work, all done for 30 mins.

did some pad work and shooting drills
did some takedowns
finished off with cage wall work

bench
1 x 6 110kg
1 x 7 100kg
1 x 8 90kg
1 x 6 90kg

clean n press
1 x 2 70kg
2 x 6 60kg
1 x 8 50kg

db incline bench
3 x 7 40kg

flys
2 x 6 28kg

incline m/c bench
2 x 6 84kg

close grip bench
2 x 6 60kg
1 x 6 50kg

pushdowns
1 x 6 80kg
2 x 10 60kg

bodyweight = 100.5kg

friday: stand up /muay thai

warm up included 5 bag stations with 5 skipping stations, go from bag to rope to bag....no breaks....2 mins each round.

first round i picked the heaviest bag there thank god....

leg kick drills

knee drills

punching combos

footwork

leg conditioning (a guy taking 10 choice kicks on your upper and outer thigh on both legs = 40 kicks... soak it up!)

my coach has drawn up plans to build a cage and rent out the room next to ours to put it in.... muawhahahahahaha!!!!!
trainin in the real deal.... :fight:

taking weekend off training, worked out all week and my forearms and left leg are dead to the world. Just finished half a steak pie cooked by my girlfriends mother, heaven