Pope July 10, 2006 Share Pope Member July 10, 2006 I created this log in an effort to help motivate myself and progress with a weight training program. Here's the deal nubs: I'm gonna' post my workout every day, and you're gonna "Ohh" and "Ahh". Mmmk? Sorry, I'm not going to post any pictures though. I hate to break your hearts ladies, but before/after pictures aren't my thing. Link to comment Share on other sites More sharing options...
Pope July 10, 2006 Author Share Pope Member July 10, 2006 7/6/06 Thursday (The first number is the weight; the second number is the number of reps) Military Press D Bell 30x15 35x9 40x2 30x7 Military Press B Bell 85x12 95x6.5 105x3.5 85x10 Lat Raises 10x15 12x11 20x3 10x12 Military Press Machine 60x12 80x12 100x6 60x10 Incline Crunch 10x15 12x12 15x12 20x11 Side Bends 0x15 0x12 10x12 17.5x6 Hanging Leg Raises 10 4 Leg Crunches on Bench 15 Ab Machine 80x20 110x12 140x2 110x11 2 mins of bicycle crunches until exhaustion Cardio: 5 mins with 2 OZ. Boxing Gloves NONSTOP golly gee!!!!!! I almost died. 7/7/06 Friday 30 mins on the Treadmill/Eliptical Machine/Bike Hmm...me liked this work out. I wonder if I can do a quasi triathalon workout one of these days. Maybe something like the Super Sprint triathalon from http://en.wikipedia.org/wiki/Triathlon It's an idea eh? I need to bike 10 km (62.1 miles) and then run 2.5 km (1.5525 miles) and then swim 375 m. There's a pool at my apartment but it's teeny. I wonder if I could do it.....*scratches chin* The running shouldn't be hard. The biking looks moderately difficult. It's the swimming that really gets me. I hate the water! Meh, what the hell. I'll try this out eventually. 7/8/06 Saturday NOTHING! I watched the UFC instead. Damn there was a lot of blood in that first fight. 7/9/06 Sunday 27:00 minutes running with three breaks. I had two 30 second water breaks and one break when my ipod case freaking broke. I need a new one now and I'm angry. Angry I say. Leg Extension 60x15 80x12 120x4 80x12 Leg Curl 50x10 50x6 40x9 40x4 ***My calves were already sore*** Calf Raises 20 reps 12 reps 20 reps 21 reps Single Leg Kick Backs 40x15 60x10 70z2 50x12 I'm looking forward to boxing tomorrow as well as lifting for my chest and back. I don't know if I'm going to have enough energy for that there triathalon workout thingy. I'll try it on Wednesday when I don't have boxing. I think I'm going to go for three five minute rounds nonstop like a freaking beast. ROAR! I'll probably die though...so you better think of me. Remember, it's quality not quantity when it comes to developing cardio for explosiveness. Three five minute rounds of boxing, when done properly, will kick your donkey. I don't care what kinda' shape you're in. Your donkey will be kicked. It's a beautiful thing. Link to comment Share on other sites More sharing options...
Pope July 13, 2006 Author Share Pope Member July 13, 2006 7/11/06 Tuesday Speed bag work for 5 minutes Hitting mitts for 4 mins then 3 minutes 5 minutes eliptical machine 5 minutes on stair master ***One minute of rest between each different exercise*** 7/12/06 Wednesday Triceps pushdown 60x15/80x4/70x7/70x12 Overhead triceps extension 40x15/60x12/80x3/70x12 Incline close-grip pushup 15,6,3,10 Wide grip triceps pushdown 60x15/70x10.5/90x4.5/70x12 Seated biceps curl 50x15/70x7.5/80x1/70x4 Standing biceps curl 50x15/60x1/70x3 Seated biceps cheat curl 60x15/70x5.5 Forearm seated curl 20x15/30x11/40x12 New forearm seated curl 20x15/30x12 Link to comment Share on other sites More sharing options...
stutters July 13, 2006 Share stutters GC Alumni July 13, 2006 what's your goal out of this? Link to comment Share on other sites More sharing options...
w8t4time July 13, 2006 Share w8t4time Member July 13, 2006 worn out just reading it all need to get a beer and is the pizza done yet? Link to comment Share on other sites More sharing options...
Pope July 14, 2006 Author Share Pope Member July 14, 2006 (edited) what's your goal out of this? To get back into shape and stay in shape for mixed martial arts training. Oh yah, I gotta look good shirtless cause I'm gonna' be living in San Antonio. Lots of ladies there ya know? Edited July 14, 2006 by Pope Link to comment Share on other sites More sharing options...
Pope July 18, 2006 Author Share Pope Member July 18, 2006 7/14 Friday 5 3 minute boxing rounds leg ext 70x15,130x11,160x6,130x12 leg curl 70x16, 90x6, 80x10,80x8 weighted calf raises 180x166, 220x16, 300x10, 350x6 squat 135x15, 185x12, 225x6, 205x7 7/15 Saturday OFF 7/16 Sunday (shoulders and abs) Machine Military Press 80x12, 100x16, 140x5, 120x12 Military press inward motion 80x12, 100x16, 140x5, 120x12 Seated upright row 60x15, 80x12, 11x3.5, 90x10 Shoulder Shrug 80x15, 100x7 130x12, 150x5 Weighted ab crunch 60x21, 80x10, 90x3, 70x11.5 Weighted side bends 50x15, 70x12, 110x6, 90x12 Ab modified crunch 80x15, 100x12, 120x6, 100x12 15 minutes of eliptical machine 16 minutes of cycling 7/17 Monday 30 minutes of jogging and running. I ran 3.61 miles in 30 minutes starting at 6.0 mph and increasing the speed by .5 mph every 5 minutes. Link to comment Share on other sites More sharing options...
Pope July 19, 2006 Author Share Pope Member July 19, 2006 I've decided to move my training log to Sherdog.com Check it out Here Link to comment Share on other sites More sharing options...
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