Mister69's Log

[Aztech]

Do you do DC stretches for everything? Do you feel they are effective?

 

[mister69]

Yes for everything and i have had great results w\them.

Do you do DC stretches for everything? Do you feel they are effective?

 

[mister69]

9/12
sled- 20minutes (1plate +sled) last 30 seconds was a sprint.

-notes-
dropped the weight and focusing on more on pulling for time rather than weight.

 

[mister69]

9/13

-rotator work-
pause bench- 295# 1x4(4th assited), 1x3 (3rd assisted)
incline hammer strength- 335# 2x10 easy
shoulder press machine- #180 1x13
pushdowns- #150 1x26r\p
rear delts- #80 1x20
cardio-bike\eliptical 20 minutes
-dc stretches-
chest- #25 60 sec
tris- #25 60 sec
shoulder- 60 sec

-notes-
bench is down back to the drawing board.

PWO meal for those that are interested.
-2scoops waxy maize
-2packet cream of wheat
-3tbsp honey
-1scoop Isolate

 

[mister69]

9/14

grappling- 2hours

-Notes-
durring grappling I drink;

-Half strength gatorade and amino acids

Post grappling basica simple\complex carb\protein mix

 

[mister69]

9/15 2pm

floor deads- 405# 2x5 (heavy; hips are taxed from grappling last night)
45'hyper- 2plates 2x10
chest supported row- 3plates 1x8
reverse underhand pulldown- #180 1x15r\p
cable curl- #80 1x26r\p
1arm reverse cable curl- 2x10 #40
hs abs- 2plates 2x20

-notes-
have jujistsu at 6pm so resting up now. My hips are absoultyl fryed from last night grappling. We were working on alot of escapes(shrimping) skootin those hips over etc.

-side note-
Just found out Gabrialle Gonzaga and Paul Filho are hosting seminars in CT and Massachussettes for only 80$ for 3 hours they will be there with another 2 black belts. Looking into attending this.

 

[mister69]

9/15 6:45pm

1hr grappling- 3minute rounds

-notes-
left hip is jacked up and left ab area; its all ok becasue i am loving getting back into grappling shape.

Durring workout nutrition- amino acids and half strength gatorade.

 

[AngryMuscles]

damn! going back to them grapplings huh. vid plz

 

[mister69]

9/24

squats(raw)- #355 1x5, #315 1x9
sldl- #315 1x10
ab\ad- #110 1x20, #90 1x30

sprawl drill-3x12 (with 12lb medicine ball) refer to http://youtube.com/watch?v=XQsntF7BzeA at 2:36

calves donkey dc style- 1x10 #132
heavy abs- 2x20 #35
straight bar curls- 3x6 #95
-dc stretch-
quad- 60sec
ham- 50 sec

-notes-

feeling good got grappling tomrorow. If you I added in some of randy coutures ideas and love that sprawl drill really hammers the core. I know its weird to have curls on leg day, but hate curls and just do them today so on my second day I have less to do. Friday is chest\deads.

 

[mister69]

9/25

grappling-1.5 hours

-warmed up with shooting double leg takedowns. Went over OMO-Plata\Kimura and Gator choke. Went over some live shooting singles etc

 

[mister69]

9/27
grappling- 1.5 hours

-notes-
Worked from standing, some takedowns. Worked on sweeps, back control etc.
Finished off with drills from headlock position etc.

post workout shake-

electrolytes
2scoop waxy maize
2packet cream of wheat
2scoop protein

 

[mister69]

9/29
floor deads- 415# 1x5, 315# 1x10
45'hyper- 2x10 #2plates
seated row- #200 1x10
bench- 315# 1x2
hammer strength incline press- 4plates per side 1x10
clean and press- #95 1x10
heavy abs- 2x20 #35

-notes-
strength is slowly coming back from cutting weight. Prob going to have to bench first becusae deads are very taxing.

 

[mister69]

9/30

grappling- 2 hours

 

[BOOMA]

wow you're getting serious, mister! a vid of grappling perhaps?

-AngryMuscles-

 

[tominator]

That's a pretty demanding workout there bro! Nice job; keep it up. Are you competing in MMA?

 

[mister69]

squats(raw)- 365# 1x4, #325 1x10
sldl- #325 1x10
ab\aductor- 1x20 each #120, #100
sprawl drill-3x10(with 12lb medicine ball) refer to http://youtube.com/watch?v=XQsntF7BzeA at 2:36

calves donkey dc style- 1x8 #144
heavy abs- 2x20 #35
chest supported row- 3plates 2x8
incline db curls- 3x8 #30

-dc stretch-
quad- 60sec
ham- 50 sec

 

[Aztech]

Nice Squat Work

 

[mister69]

10/4
grappling- 1.5hours

-notes-
picked up two underarmour shirts and 1 short for only 45$ gotta love Kohls.
Warmed up w\sprawl drills.
Weight in the am first thing- 189lbs.

 

[mister69]

10/5

bench- 1x1 #315 (having issues)
hammer strength incline- 5plates per side 1x5
clean and press- 135# 2x3
rack deads- 1x4 # 450 (having issues)
ghr- bw 2x8
wide pulldown- 1x10,1x8 #200
heavy abs- 2x20 1plate per side

 

[mister69]

10/7
grappling- 2 hours