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With all the MMA fans in here, are there any gym rats?
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| With all the MMA fans in here, are there any gym rats?
- Click HERE to go to the original thread with graphics
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| bluegraysky |
Monday: Chest/Triceps
Incline Bench 4 sets 8 reps (dumb bells)
Flat Bench 4 sets 8 reps (dumb bells)
Butterfly machine 4 sets 8 reps (use dumb bells if machine isn’t abailable)
Chest pullovers 4 sets 8 reps
Dips 4 sets 8 reps
Forehead busters 4 sets 8 reps go straight into a close grip bench using the same bar 8reps
Triceps pulldowns 4 sets 8 reps (substitute with tricep extentions if no machine)
Forearm curls 4 sets 8 reps
Reverse forearm curls 4 sets 8 reps (rest forearms on a bench grapsing a bar and pull bar up flexing at the wrist)
4 sets of 20 sit ups, crunches whatever you want
Run a mile and continue to increase the distance until you can run 3 miles in under 26 minutes (run as far as possible when you need to stop running and walk don’t count the distance you have to walk prior to being able to run again. Starting counting distance once you start running again)
Tuesday: Cardio
*Add an additional mile to your normal run
Wednesday: Shoulders/Squats
Clean and press 4 sets 8 reps
Arnold Shoulder press 4 sets 8 reps (dumb bells)
Back flies (just the opposite of chest flies) 4 sets of 8 reps
Standing barbell upright rows 4 sets 8 reps
Front dumbbell raise 4 sets 8 reps
Lateral dumbbell raise 4 sets 8 reps
Shoulder shrugs (dumb bells)
Squats 4 sets 8 reps
*abs same as Monday
*forearms same as Monday
*run same as Monday
Thursday: Legs
Calf raises 4 sets 8 reps
Leg extensions 4 sets 8 reps
Lunges 4 sets 8 reps
Lying leg curls 4 sets 8 reps
*Add an addition mile to your normal run
Friday: Back and Biceps
Pull ups 4 sets 8 reps
Deadlifts 4 sets 8 reps
Hyperextensions 4 sets 8 reps (like a reverse sit up)
Bent over Dumbbell row 4 sets 8 reps
Seated rows 4 sets 8 reps
Isolated low row 4 sets 8 reps
Behind the neck pull downs 4 sets 8 reps
Close grip pull downs to chest 4 sets 8 reps
Wide grip lat pull downs 4 sets 8 reps
preacher curls 4 sets 8 reps
reverse grip curls 4 sets 8 reps
cable curls 4 sets 8 reps (various grips)
*abs same as Monday
*forearms same as Monday
*run same as Monday
I have actually gone to 4 sets and 15 reps or to failure.
I have also placed my tricep workout with my back routine, and my bicep workout with my chest routine.
The thought process behind the second change was the ability to hit the bicep/tricep harder when I hadn't burnt them out as the accessory muscle.
This workout has worked well for me, and has several very intelligent people in regards to lifting behind it.
Looking for suggestions on how to improve |
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| Pendulus Frenulum |
I do it a bit different- I do cardio daily in biking to/from the gym (40 minutes-1 hour total) and switch my lifting up every other day. I just alternate:
Arms/back
Chest/shoulders
I don't work legs since I play baseball (catcher, plenty of leg work outs) and bike 10 or so miles/day. I usually do 8-10 reps of whatever it is I'm doing and change the weight up/down based upon how I'm feeling. I stopped doing bench press years ago though- the movement of the solid bar fucks up my arm. I do everything with dumbells now. |
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| bk0 |
I'm all about simplicity. Just have a set of free weights, a standard barbell and a dumbbell barbell. I run three times a week for cardio (3-4 miles right now). I think most of that fancy gym equipment is just an expensive distraction.
I work out each muscle group twice a week (6 days a week of weight training) except for my core workout (abs & back combo exercises) which takes longer to recover from.
I'm planning on starting BJJ training in the next few weeks so we'll see how my workout changes. |
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| DREAD |
I used to be a hard core gym rat- since I have been training in MMA though, I have not had as much intensity in the gym as before- most of it is in dojo, like 12 hours a week of dojo and only 5 hours of weights. Down from 10. Sucks to be me. I will be in the gym tomorrow am to do shoulders-
On your work out though, you need to add barbell press, dead lifts and shoulder shrugs- |
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| Major Player |
| I posted on this subject a couple of weeks ago. My thread didn't do that hot for replies. If you are a busy person and don't have a lot of time off this is a good workout to get all your major muscle groups worked at once and get farely toned in the process. http://www.sternfannetwork.com/foru...threadid=210466 |
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| Gator_Russ |
I'm a pretty big boy and I try to make it to the gym at LEAST, 3 times a week. I try for all 5 but I make myself go at least 3 times.
Cardio - Every day, regardless of what I work out. 30 mins on an eliptical (Pre-Core as Bubba calls it) machine, usualy get to around 3800-4500 strides in there. Not too bad.
Afterwards, I usualy sit in the dry sauna for 10-15 mins and sweat a little more.
Chest Days
Incline Bench: 3x10, 160 lbs
Smith Press (Flat Bench): 3x10, 130 lbs
Pec Flys (Barbells): 3x10, 20lb bars
Decline Bench (Barbells) 1x15, 25lb bars
Upper Back & Days
Military Press: 1x7, 250 lbs (Max the machine goes, up to 7 times now.)
Lat Pulldown (Wide Grip): 3x10, 160lbs
Seated Row: 3x10, 110lbs
Reverse Lat Pulldown (Wide Grip): 1x12, 130lbs (Done by sitting backwards and pulling the bar down behind my skull)
Crossover Cable (Both at the same time): 2x10, 50lbs
Sun Gods (Arms extended at your side with a weight plate in each hand... hold it for 10 seconds): 2x5, 20lbs
Lower Back & Ab Days
Back Extensions: 2x12, 100lbs
Crunches (Machine style): 60-80
Upright Rows (Barbell): 2x15, 100lbs (I use the chest press bar for these. More gription.)
Shouder Days
Military Press (Machine): 3x10 times (Or Failure, I usually get to 7 or 8 on my last set and muscle failure kicks in) 170lbs
Shoulder Shrug (Barbell): 2x10, 100lbs (Chest press bar again.)
I don't really do legs because they get enough of a workout from carrying my fatass around all the time,and I set the eliptical machine to work out all the body parts at once. They're doing fine on their own. |
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| 5hradaylistener |
| IN the Gym 4-5 days. 3 days a week with a trainer. other 2 just for cardio.My weight/exercise routine changes every 3 or 4 weeks depending. |
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| IL Cazzo |
| Powerlifter and Olympic lifter for over 10 years now. |
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| Salkicksass |
| I work out with a buddy of mine that trained for years.. He's a monster and has great workouts. I go with him 4 days a week and I do about 3 hours of BJJ 6 days a week. The only thing I take is VP2, and I think it works wonders. |
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| IL Cazzo |
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| JBEEZEE |
| Well after this thread we'll just have to say" I love you man"... Cause you guys just got rid of the "in a non-faggot way!" :blowjob: |
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