Magnesium Carbonate, 4oz Gloves, and Sledgehammers

Thanks.





Deload week (also am in a hotel while doing 4 days of training for Census work, so I couldn't get to my weights anyways)


~20 minutes swimming


Band Good Mornings
x50
x50


Fingertip Push-ups
x20
x15
 
RedNeckJiuJitsu said:
5x2min rounds of Bas All-Around Fighting, 1 min rest in between; skipped a few combos in the beginning, did slightly more than every other combo the last round.
Click to expand...

Haha... Bas is no joke. Did you get down on the floor and do those sit-outs for the all around fighting???

"Defense!" "Defense!" "Neck exercise!"

These days I'm such a lazy bum; I just stick to the Thai boxing CD.

I also saw you post somewhere that you do tabata sprints on the heavy bag. How do you work those, just like a straight blast, or hooking back and forth?
 
luckyshot said:
Haha... Bas is no joke. Did you get down on the floor and do those sit-outs for the all around fighting???

"Defense!" "Defense!" "Neck exercise!"

These days I'm such a lazy bum; I just stick to the Thai boxing CD.

I also saw you post somewhere that you do tabata sprints on the heavy bag. How do you work those, just like a straight blast, or hooking back and forth?
Click to expand...

Depends on where I'm at in the workout as to whether or not I actually do the floor movements. At the beginning I do, but at the end, I just try to do something. For a long time, the Thai boxing was my warm-up, although I used an audio editor to make a few 6 minute round tracks.

The tabata punching I do is just straight blasting from a karate horse stance, or as near as I can manage to stay in. I should probably do some hooks as well, but I've not tried it yet.








Today
Did some BW squats and crunches in the AM. Tried to do normal push-ups, but my right wrist has been all jacked up lately and that wasn't happening.
Played around with the hotel's machines for ~25 minutes this afternoon.
Also swam for about 45 minutes.
 
Deload


Warm-up – chain breakers, arm circles, leg swings, a few power cleans with just the bar


ZDL
135 x5
198.25 x5
215 x5
231.25 x5


SOHP (paused)
45 x15
95 x5
108.75 x5
117.5 x5
126.25 x5


Rope Pull-ups
BW x6
BW x6
BW x6
BW x6


Bridges
 
Last edited:
Was gonna lift today, but wasn't feeling it in my warm-up. We'll see how I feel tomorrow.
 
Warm-up – chain breakers, arm circles


BW Squats
x20

BS
135 x5
185 x5
225 x5
260 x5
277.5 x5
295 x5 (+ belt)


Bench (paused)
45 x10
135 x5
185 x5
215 x5
230 x5 (+wraps)
245 x6 (TNG)


Notes:
- Didn’t do OHS or FS because I did them on Monday when I thought I was gonna lift and didn’t.
- Working sets all felt heavy today…I feel weak.
 
Today

Rolled for about an hour with the neighbor. He's getting better. It was harder to take him down today, he stuffed my armbars, and he caught me in a heel hook when I tried to sweep him once. I'm proud of the kid.

Also went for about a 4 mile walk/jog with him and my dog. Slower than I woulda liked, but I probably wouldn't have gone as far by myself tonight.
 
Warm-up – Int/Ext shoulder rotations, chain breakers, arm circles, dynamic leg stretches, kicking


ZDL
135 x5
185 x5
225 x5
260 x5
277.5 x1 *shoulda been 5*
295 x *didn’t even try*


SOHP (paused)
45 x15
95 x5
138.75 x5
148.75 x5 (+ wrist wraps)
157.5 x6 (TNG)


Rope Pull-ups
BW x8
BW x8
BW x8
BW x8


Stretches


Notes:
- Okay, overall 10% deload time.
- I need to make sure I’m getting 8 hours of sleep every night, again
 
I've started adding heavy bag tabatas into my bag of tricks. Thanks for the idea. I find myself looking for openings for the straight blast during sparring now. One of these days I'm gonna str8 up "Menne" somebody :)
 
Last edited by a moderator:
BW this morning: 200.

Changing routines for a bit. Gonna do a modified 20 rep squat program for awhile, alternating overhead pressing and ring push-ups in place of dips.



Warm-up - int/ext shoulder rotations, chain breakers, leg swings, BW squats, arm swings


OHS
95 x5

FS
155 x5

BS
200 x20


Pull-overs
45 x20


95lb SOHP/Rope Pull-ups/Crunches superset
x15 / x8 / x20
x15 / x8 / x20


Bridges
Stretches
 
Last edited:
Warm-up - int/ext shoulder rotations, chain breakers, leg swings, BW squats, arm swings, some roundhouse kicks


OHS
95 x5

FS
155 x5

BS
205 x20 (might've been 21)


Pull-overs
45 x20


Ring Push-ups/Rope Pull-ups/Twisting Crunches superset
x18 / x8 / x20
x20 / x8 / x20
x15 / x7 / x15


Bridges
Stretches
 
Warm-up - int/ext shoulder rotations, chain breakers, leg swings, BW squats, arm swings


OHS
100 x5

FS
165 x5

BS
210 x20 (might've been 22)


Pull-overs
45 x20


95lb SOHP/Rope Pull-ups/Crunches superset
x20 / x10 / x26
x15 / x8 / x20


~45 minutes of rolling with the neighbor kid

~1 1/3 mile jog, ~17 minutes
 
Warm-up - int/ext shoulder rotations, chain breakers, leg swings, BW squats, arm swings, some roundhouse kicks


OHS
100 x5

FS
165 x5

BS
215 x20


Pull-overs
45 x20


Ring Push-ups (+25)/Rope Pull-ups/Twisting Crunches (+25 in front) superset
x14 / x10 / x16
x14 / x8 / x16
x13 / x9 / x20



5x 2min Bas All Around Fighting rounds, every other combo

Some kicks on the bag

~1 mile jog in about 10 minutes, including stopping to get the mail, walking part way, and about dragging the dog when she slowed down, so I coulda done it quicker...


Notes:
- 20 rep set was easiest one so far. Didn't collapse directly after finishing.
- A little extra rest between supersets 2 and 3 because I thought I was gonna be rolling w the neighbor kid before he had to cancel last second.
 
Warm-up - int/ext shoulder rotations, leg swings, chain breakers, arm swings, BW squats


OHS
115 x5

FS
170 x5

BS
220 x20


Pull-overs
45 x20


100lb SOHP/Rope Pull-ups/Twisting Crunches (+30lbs on chest) superset
x18 / x10 / x20
x15 / x8.5 / x16


Bridges
Stretches
 
Warm-up - BW squats, int/ext shoulder rotations, leg swings, chain breakers, arm swings


OHS
115 x5

FS
170 x5

BS
225 x20


Pull-overs
45 x20


Ring Push-ups (+25)/Rope Pull-ups/Twisting Crunches (+30 in front) superset
x18 / x10 / x20
x16 / x7 / x16
x14 / x8 / x16


Bridges
Stretches


Notes:
- +25 on ring push ups slides to my lower back, even when I start it on my neck and traps...
- Gonna be getting married August 28th and moving back to Nashville shortly thereafter. Not sure what kinda weight training I'll be able to get in after that, whether we'll be able to afford gym fees or be able to keep the weights and stuff in a storage place and use 'em there or what...
 
Warm-up - int/ext shoulder rotations, leg swings, chain breakers, arm swings, BW squats


OHS
45 x5
115 x5

FS
185 x5

BS
230 x20


Pull-overs
45 x20


100lb SOHP/Rope Pull-ups/Twisting Crunches (+30lbs on chest) superset
x18 / x10 / x22
x15 / x10 / x18
x13 / x8 / x18


Bridges
Stretches
~30 min striking sparring w the neighbor
 
Last edited:
oh by the way

married?

WTF
 
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