Post: #201

yesterday was a quick conditioning circuit that i got from jonathan chaimberg (gsp's SAC coach) on youtube
5 weighted chins
8 medball slams
30 mountain climbers
3 5 second side plank holds (both sides)
16 weighted lunges
10 plyo step ups

rest and repeat 3 times.

today:
deadlift 1 x 5
squat 3 x 5
bench 3 x 5
dumbbell shoulder press 1 x 5

Post: #202

I hope to break bodyweight on 20 rep squats one of these days. Taking a break until tomorrow.

Post: #203

I do deadlifts without a belt, is this a bad idea? I am almost up to 3 plates aside.

Post: #204

(04-01-2013 03:22 PM)rudebwoy Wrote:  I do deadlifts without a belt, is this a bad idea? I am almost up to 3 plates aside.

Depends on whether you feel you benefit from it. Deadlifting, regardless of weight, is not inherently dangerous if your technique is right.

If you feel like you can pull more or you feel safer with a belt then go for it. I personally prefer to pull 100% raw - in fact, the times I've tried with a belt just felt awkward.

Maybe just wear it for your top sets?

Post: #205

I need some more exercises for improving the quality of my pecs. I'm not looking for much mass, in fact I'm satisfied with what I have for the most part. What I would like to improve is the bottom of my pecs, the outside, and also make my chest just a tad wider.

Post: #206

(04-01-2013 03:22 PM)rudebwoy Wrote:  I do deadlifts without a belt, is this a bad idea? I am almost up to 3 plates aside.

I tore my Glute and a spinal muscle doing deads. I was maxing out without a belt and did some pretty nasty damage. My leg strength is forever weaker. Try the belt, see how it feels.

Post: #207

the belt does nothing for that
it's purely for preventing hernias

Post: #208

(03-30-2013 11:20 PM)houston Wrote:  

(02-25-2013 05:19 AM)Hades Wrote:  

(02-25-2013 03:56 AM)houston Wrote:  Does anyone use regular things to work out with? I did a job the other day moving around cinder blocks and busting them open. I felt nice and sore afterwards. I was thinking of maybe putting some in a backpack and walking around or something like that.

What does everyone do to keep their belly flat? I don't want a 6 pack but just flat as possible. Should I just start jogging more? I'm already skinny and try not to do it to much so I can keep as much meat on me as possible.

I think that a flat gut is 80% diet and 20% exercise lifestyle. So basically do sprints and eat clean.

What about using a jump rope? Would that help keep the belly down or what body parts does it work out?

?

Post: #209

(04-01-2013 08:31 PM)houston Wrote:  

(03-30-2013 11:20 PM)houston Wrote:  

(02-25-2013 05:19 AM)Hades Wrote:  

(02-25-2013 03:56 AM)houston Wrote:  Does anyone use regular things to work out with? I did a job the other day moving around cinder blocks and busting them open. I felt nice and sore afterwards. I was thinking of maybe putting some in a backpack and walking around or something like that.

What does everyone do to keep their belly flat? I don't want a 6 pack but just flat as possible. Should I just start jogging more? I'm already skinny and try not to do it to much so I can keep as much meat on me as possible.

I think that a flat gut is 80% diet and 20% exercise lifestyle. So basically do sprints and eat clean.

What about using a jump rope? Would that help keep the belly down or what body parts does it work out?

?

A lot of combat athletes believe that a jump rope is a good sprint replacement and I'm inclined to agree. You can lose a ton of weight and develop an impressive level of conditioning with nothing but a jump rope.
I don't know if it will prevent a gut as well as good diet but most people report success with it. You can probably get down to 8-10% body fat without any huge issues.

Post: #210

Thanks Hades. I always see boxers hitting the jump rope hard as hell. Do you think I should jog/sprint once a week and do the jump rope another day? I try to do weights one day and cardio the next. Keep going back and forth. I get a skinny fat body so it's kind of tricky.

Post: #211

(04-01-2013 06:11 PM)_GQ_ Wrote:  I need some more exercises for improving the quality of my pecs. I'm not looking for much mass, in fact I'm satisfied with what I have for the most part. What I would like to improve is the bottom of my pecs, the outside, and also make my chest just a tad wider.

I'm not sure if the idea of training upper/lower and inner/outer pecs is just bro-science or legit.

But that being said, I'd recommend decline DB flyes - you'll need a spotter to help set you up (depending on how heavy you go) but it's worth it.

I like to do them at the end of my chest workout - 5 x 8 using a weight I could get for 12, with 30 seconds rest. Pump like crazy.

Post: #212

(04-02-2013 01:07 AM)houston Wrote:  Thanks Hades. I always see boxers hitting the jump rope hard as hell. Do you think I should jog/sprint once a week and do the jump rope another day? I try to do weights one day and cardio the next. Keep going back and forth. I get a skinny fat body so it's kind of tricky.

That sounds like a good plan. Lifting one day, then alternate jog or jump rope on the second is pretty solid.
I can recommend Ross Enamait's "Jump Rope Conditioning for Athletes". It's pretty good and cheap.

Really the whole "no cardio when doing weights" dogma is a little overhyped because it doesn't take into account training goals. You can build an impressive physique even if you do quite a bit of running and jumping rope. Now, sure, if you want to bulk 20 pounds of lean body mass the first thing to go is running, but if you just want to maintain or gain strength while at the same bodyweight it's not going to hurt anything.

Post: #213

Today's workout.

Walked hills for an hour when I got up.

Ate food.

Hit the gym:
3 round warm up of-
5 pull ups
10 push ups
15 squats
20 sit ups
Superman back extensions

1 min plank

Bench press 20x5
Front squat 20x5
Dead lift 20x5

2 minute air chair to finish.

Post: #214

Dips:

BW x 8
BW + 25 lbs x 8
BW + 45 lbs x 8
BW + 70 lbs x 5

Kettlebell Renegade Rows

3x5

Front Squat

bar x 10

I have a herniated L5 disk pending surgery. Shit sucks.

Post: #215

(04-03-2013 02:44 AM)A War You Cannot Win Wrote:  Dips:

BW x 8
BW + 25 lbs x 8
BW + 45 lbs x 8
BW + 70 lbs x 5

Thats an impressive triceps routine, How much do you weigh?

I can currently do five reps of 70 lbs dips but not with 24 reps of lighter weight beforehand. Do you do any other triceps exercises like the prone triceps extension “skullcrusher" and triceps kickback or do you just stick with dips?

Post: #216

(04-03-2013 03:01 AM)liberman Wrote:  

(04-03-2013 02:44 AM)A War You Cannot Win Wrote:  Dips:

BW x 8
BW + 25 lbs x 8
BW + 45 lbs x 8
BW + 70 lbs x 5

Thats an impressive triceps routine, How much do you weigh?

I can currently do five reps of 70 lbs dips but not with 24 reps of lighter weight beforehand. Do you do any other triceps exercises like the prone triceps extension “skullcrusher" and triceps kickba
ck or do you just stick with dips?

Thank you

I only weigh 160 lbs. I'm in the military so over the years my body has adapted well to moving itself with the weight of gear on. I don't do any isolation work at all. My other go-to exercises for pushing movements are the KB clean and press and the bench press.

Post: #217

GORILLA MANIA

1. Power Snatch 80% 3r, 85% 2r, 90% 1r, 80% 3r x 2s
2. Power Clean 80% 3r, 85% 2r, 90% 1r x 2s
3. Power Jerk 80% 3r, 85% 2r, 90% 1r x 2s
4. Clean Pull 80% 2r, 85% 3r, 90% 2r, 100% 1r
5. Front Squat 80% 2r, 85% 3r, 90% 2r x 3s, 85% 3r, 80% 3r
6. Bench Press 80% 3r, 85% 2r, 90% 2r

Post: #218

(04-03-2013 02:44 AM)A War You Cannot Win Wrote:  Dips:

BW x 8
BW + 25 lbs x 8
BW + 45 lbs x 8
BW + 70 lbs x 5

Kettlebell Renegade Rows

3x5

Front Squat

bar x 10

I have a herniated L5 disk pending surgery. Shit sucks.

Try egoscue. Shit works.

Post: #219

30 Mins of stretching and planks

2 KB Clean and Press ladders of 3 rungs, with pull ups bw + 45 lbs between rungs.

Post: #220

Yesterday:

DB Flat Bench x 4 sets
Abs x 3
Handstand Push ups x 3
DB Lat Raises x 3

Incline Flat Bench x 4
Abs x 3
Dips x 3
DB Shoulder press x 3

Flat DB Flys x 3
DB Skull Crushers x 3

Incline DB Flys x 3
Tricep pull down x 3

Tricep pull down burnout x 1

Today:

Pull Ups x 4 sets
Abs x 3
Incline DB Curls x 3
Reverse Fly x 3

One arm Bent Over DB Row x 4
Abs x 3
Standing DB Curls x 3
Shrugs x 3

DB pullovers x 3
Cross Body DB Curls x 3
Standing DB Row x 3

Curls burnout on the machine x 1

Tomorrow:

I should do a good legs workout. I got a pretty solid one with deadlifts, squats, and power cleans...and some good calf work. But ill probably just run a 5k, I have been slacking on running lately and don't want to get too out of shape.

Post: #221

close grip bench 3x10
pull ups 3 sets

skull crushers 3x10
bent over row 3x10

one arm skull crushers 3x10 (per arm)
lat pull down 3x10

tricept extension 3x10
rows 3x10

Hooped for about 30 minutes

Post: #222

(04-02-2013 04:07 PM)Hades Wrote:  

(04-02-2013 01:07 AM)houston Wrote:  Thanks Hades. I always see boxers hitting the jump rope hard as hell. Do you think I should jog/sprint once a week and do the jump rope another day? I try to do weights one day and cardio the next. Keep going back and forth. I get a skinny fat body so it's kind of tricky.

That sounds like a good plan. Lifting one day, then alternate jog or jump rope on the second is pretty solid.
I can recommend Ross Enamait's "Jump Rope Conditioning for Athletes". It's pretty good and cheap.

Really the whole "no cardio when doing weights" dogma is a little overhyped because it doesn't take into account training goals. You can build an impressive physique even if you do quite a bit of running and jumping rope. Now, sure, if you want to bulk 20 pounds of lean body mass the first thing to go is running, but if you just want to maintain or gain strength while at the same bodyweight it's not going to hurt anything.

I thought it was going to be like jogging, but I was dying after 20 seconds. I guess because I don't put my legs high in the air when running like I am with the jump rope.

Post: #223

My workout today
random exercise day

Squat routine

8 reps 3 sets 80kg
8 reps 3 sets 90kg
12 reps 3 sets 60kg

Weighted chin-up routine

12 reps 3 sets BW+10kg
6 reps 3 sets BW+20kg

Calf raise routine

12 reps 5 sets 70kg

Bent-over row routine

8 reps 3 sets 60kg
8 reps 3 sets 75kg (except I failed to complete the last two sets)

Overhead triceps extension

8 reps 4 sets 25kg

Finished with a 40g protein shake available at my gym for $4.

Post: #224

delete.

Post: #225

Belts do not correct poor form.