Training to enter M.M.A.

[illmatic 24]

Legs A

Squat 3,3,3,3,3@197 10@145
Good Morning 10,8,8@102
Leg Press 10,10,10@280
Lying Leg Curl 10,10,10,10,10@128
Hyperextension 10,10,10,10,10@b/w
Seated Calf Raises 10,10,10,10,10@55

 

[illmatic 24]

Push B

Overhead Press 3,3,3,3,3@120lbs 10@100lbs
Incline Bench Press 10,8,10@125lbs
Close Grip Bench Press 10,10,10@115lbs
Machine Chest Fly 10,10,10,10,10@85lbs
Cable Pushdown 10,10,10,10,10@44
Cable Lateral Raises 10,10,8,@7.5

Psoas stretch + forward planks, strerching, foam rolling.

Had some extra energy so hit up the bike machine 1 hour @ "difficulty 8", heart rate 120-130, 600 calories.

 

[illmatic 24]

Pull B

Snatch Grip Deadlift 3,3,3,3,3@197 10@155
Barbell Row 10,10,10@107
Assisted Pull Up 10,7,7@bw-60lbs
DB Row 10,10,10,10,10@55
Incline DB Curl 10,7,6,5,6@30
Reverse Fly 10,10,8,7,7@85

 

[illmatic 24]

Legs B

Front Squats 3,3,3,3,3@192 8@170
Stiff Leg Deadlifts 10,8,8@105
Barbell Hip Thruster 10,10,10@70
Dumbbell Lunges 10,10,10,10,10@60
Leg Extensions 10,10,10,10,10@100

 

[illmatic 24]

Push A
DB Bench 3,3,3,3,3@80lbs
DB Bench 8@65
DB Shoulder Press 10,10,8@35lbs
Dips 10,10,10@bw+5lbs
Decline DB Chest Fly 10,10,8,6,7@25lbs
Seated Tricep Extension 10,10,10,10,[email protected]

 

[illmatic 24]

Pull A

Deadlift 3,3,3,3,3@235 10@185
Chinups 8,6,4@bw
Seated Cable Rows 10,10,10@121
DB Shrugs 10,10,10,10,10@75
Barbell Curls 10,10,10,10,10@60
Bent Over Reverse Cable Chest Fly 10,8,8,6,6@11

 

[illmatic 24]

Hot Yoga
Don't know if my body's just tired from lifting but that was my hardest session ever. Had to keep pausing and resting for first time ever.

 

[illmatic 24]

Push B

Overhead Press 3,3,3,3,3@125lbs 10@105lbs
Incline Bench Press 10,8,8@130lbs
Close Grip Bench Press 10,10,10@115lbs
Machine Chest Fly 10,10,10,10,10@85lbs
Cable Pushdown 10,10,10,10,10@75
Cable Lateral Raises 10,10,10,10,[email protected]

 

[illmatic 24]

Squat 3,3,3,3,3@200 10@157
Good Morning 10,10,10@110
Leg Press 10,10,10@290
Lying Leg Curl 10,10,10,10,10@128
Hyperextension 10,10,10,10,10@b/w+5
Seated Calf Raises 10,10,10,10,10@70

 

[illmatic 24]

Pull B

Snatch Grip Deadlift 3,3,3,3,3@205 6@155
Barbell Row 9,8,7@107
Chinups 10,6,4@bw
DB Row 10,10,10,10,10@60
Incline DB Curl 10,8,8,7,6@25
Reverse Fly 10,10,10,8,5@85

 

[illmatic 24]

Legs B

Front Squats 3,3,3,3,3@195 10@155
Stiff Leg 10,10,10@110
Barbell Hip Thruster 10,10,10@80
Dumbbell Lunges 10,10,10,10,10@60
Leg Extensions 10,10,10,10,10@100
Hanging Knee Raise 10,10
Reverse Crunch 10,10
Cable Crunch 20,[email protected]

 

[illmatic 24]

Push

DB Bench 3,3,3,3,3@85lbs 8@70
Military Press 10,10,8@90
Dips 10,10,10@bw+5
Machine Chest Fly 10,10,10,10,10@85
Tricep Extension 10,10,10,10,[email protected]
Cable Lateral Raises 10,10,10,10,[email protected]

Combined A and B days choosing my favourite exercises, just wish we had a trap bar for deadlifts.

Starting to feel fat. Scale says 226lbs 13% bodyfat. Thinking about lifting a little bit longer then dropping it for mma and yoga and conditioning at a deficit. Still have about 5lbs of peanut m&m's to work through though so it's just brainstorming for now. Thinking one month bulk/cut cycles.

 

[illmatic 24]

Pull

Deadlift 3,3,3,3,3@245 6@195
Chinups 10,6,6@bw
Barbell Rows 10,10,10@110
DB Shrugs 10,10,10,10,10@80
Barbell Curls 10,10,6,5,5@65
Bent Over Reverse Cable Chest Fly 10,10,10,10,[email protected]

 

[illmatic 24]

Muay Thai

First time in a long time. Knee feels super sketchy but I worked with it. Skipping and shadowboxing was actually the most painful and worrying part. Once I was hitting pads predictably and not moving my feet so much it was better. I really miss moving that footwork though. Did a few pad drills and I was ultra gassed as I deserve for only bodybuilding for 2 months. Knee's a bit sore already, oddly on the back of my leg in the fleshy part behind my knee

Anyways, I've decided that the cut starts as of today and I'll switch to a conditioning (plus rehabbing knee and pelvic tilt) based routine and try to do muay thai or bjj very carefully twice a week. I said I was thinking a month bulk lifting/cut mma cycles but since we're mid month I'll cut for 6 weeks, so now until december 1st and we'll go from there.

The weigh in today is 230.4lbs and 14.1% b/f. Beginning of a belly (abs in highly favorable lighting). Fuck a before picture.

 

[illmatic 24]

Was away from home for a few days.

Hot Yoga
Really good session, one of my best. Enormous difference when you're not going in with DOMs. I have my punch card expiring soon so I'm going to do a ton of this the next few weeks. Probably the best thing I can do for fixing my pelvic tilt and rehabbing back and knee.

 

[illmatic 24]

Work fitness test, 2.5km run and some frivolous weightlifting.

 

[illmatic 24]

Another weekend away from home, way too much eating and drinking. Poor start to a cut.

Today

Foam Rolling
Skipping 10 mins
Sit Outs 20,20,20
Planks 1:00,1:00
Psoas Stretch :30,:30
SLDL 10,10@115lbs
Hip Thrusters 10,10@55lbs


Feeling ill so just did some light stuff. This is basically a bit of cardio and everything I need to work on the anterior pelvic tilt. Will add to it and use it to double sesh on days. I have almost 2 weeks off coming up so I can get some real work in.

 

[illmatic 24]

Definitely ill, think it's just a cold.

Yesterday - 1 hour interval cycling machine

Today - Hot yoga.


Knee and back slightly achey but manageable. Diet is leaning out very nicely these last two days.

 

[illmatic 24]

Yesterday - Rehab Exercise
Foam Roller
Good Morning 10,10,10@115lbs
SLDL 10,10,10@115lbs
Knee Exercises with Band
Forward Plank 1:00,1:00
Psoas Stretch :30,:30


Today - Rehab Exercise
Foam Roller
Forward Plank 1:00,1:00,1:00
Psoas Stretch :30,:30,:30
Knee Exercises with Band
20 minute interval cycling

 

[illmatic 24]

BJJ

Warmup, technique was a sweep from reverse de la riva, one with them low and one with them standing. Rolled two strong white belts, couple sweeps, couple arm triangles and armbars. Rolled a really good blue and spent most of the time in bottom half guard but got a reversal before ending on my back again. Felt slow and clunky but the joo jits held up decently. Knee did really well, I'm proud of the lil fella. Going to find a proper hinged knee brace for it and hopefully we can keep this up.