Mister69's Log

[mister69]

10/9

zercher squats(bottom up style)- 245# 1x8, 315# 1x4 (belt\knee sleeves)
ab\aductor- (in)#130 1x20, (out)#100 1x20
GHR- BW2x8
standing calves- 155# 20r\p (5 second decent, 10 second stretch) DC STYLE
hs abs- 155# 2x20

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

-notes-
Absolutly love zerchers! Thanks Pullinbig. GHR are king! I am getting alot better at those--getting really deep on em.

 

[BOOMA]

damn! u better start packing with them work. gudluck

 

[mister69]

sumo deadlift- 405# 2x3 (raw w\chalk) first time doing these ever
ghr- bw 2x10
chest supported row- 2x8 325#
db curls- 3x8 #30
1 arm reverse cable curls- #50 1x8
hammer grip pause db flat bench- 2x5
lateral raise machine- 2plates 1x20
pushdowns- stack 1x15
heavy abs- #35 2x20

-notes-
I have a video of my second set of 405 for 3 i will post up. Also getting my first tattoo tomrorow at 1pm its 7inches x 7inches. Left shoulder is a complete mess and my elbows are shot--this happens really bad once per year. Basically lots of msm\glucosomine and fish oil.

 

[mister69]

10/14

2hours grappling

10\15

2 hours grappling

-notes-
didnt get the tattoo had to make another appointment. Got legs tomorrow.
Loving me some grappling lol

 

[Aztech]

got a pic of the soon to be tat?

 

[mister69]

Will have one as soon as the tattoo guy sends it to me lol. Soon i hope

got a pic of the soon to be tat?

 

[mister69]

10/16

front squats- 225# 1x4, 1x3 (could not keep the bar in place)
pause leg press- 4plates per side- 2x5
ghr- BW 2x12
donkey calves- 156# 1x7 (DC STYLE)
hs abs- 2x10 45per side
-dc stretches-
quad\ham- 60 sec each

-notes-
feel like complete shit. Fronts are not gonig to work considering my left shoulder has been having isssues--pain in the shoulder then is shoots down to the elbow and finger tips. Adding in MSM\glucosomine and fish oil for that.
Next two days off. My buddy is coming up who is a finalist in the Golden Gloves in Boston Boxing Tournament- So this weekend doing striking along w\jujistu.

Also-caught a nice elbow in practice last night to the jaw. Today it hurts to eat food lol--That along with the fat lip i came into work with lol

 

[tominator]

Nice training bro. You spend a lot of time in the gym and on the mat. That's some awesome dedication. Need to put a cold steak on that jaw and lip. lol

 

[mister69]

10/20 12pm

floor conv deads- 440#1x4, 340# 1x10 (raw w\chalk)
ghr- 2x12 easy
wide pulldown- #200 5x5
db curls- #50 4x6
reverse curls- #50 2x20
DB hammer grip incline pause press- 2x5 #100 (3sec pause)
rope pushdown- 1x15 #80

430pm
3hour grappling

 

[mister69]

10/23

2 hour grappling

-notes-
overtrained like a mother fucker-taking off till monday. Getting my tatto tomorrow

 

[mister69]

10/29
zerchers(bottom up)-315# 2x5 (belt and knee sleeves)
ghr- bw+10lbs 2x10
ab\ad- 1x20 each- #90,#120
standing calves- #175 1x25r\p
hs abs- 1 plate per side 2x20
eliptical sprints- 7minutes #10 resistance
-dc stretch-
quad\ham- 60 sec each

 

[BOOMA]

i got lots of mat burns from my first ever grappling, bro.

also, it is very difficult and I even got kneed on the balls when I passed his guard for a side. ouch. i love the game

 

[mister69]

def always a good thing for passing guard lol

 

[mister69]

10\30
grappling-2hours

 

[mister69]

11/2
sumo deads- 415# 2x3 belt\chalk
ghr- 2x10 bw+12lbs
chest supported row- 3 plates 5x5
db curl- #50 4x6
incline pause bench- 225# 2x5
rope pusdhowns- 1x20
hs abs- 2plates 2x20

 

[mister69]

grappling at the new school- 2 hours

best school in the tristate area- lots of brown belts --

 

[mister69]

11/9
rack pulls- 1x20 #185
hack squats-3x8 (30sec rest)-#205
seated calves- 2xfailure
donkey calves- 2x5 to failure
chest supported row-3x5 #3plates
standing curls-#50 4x8(30sec rest)
hammer curls- #40 2x8 (30sec rest)
eliptical-35minutes

-notes-
stress is taking over first day in the gym so tryed to hit a bunch of stuff and get blood flowing(not my usual routine at all). Injured my side rib\oblique on monday so that hindered me also.

 

[mister69]

11/12
grappling- 2hours
11/13
box squats-315# 5x2 (10inch box.sat down on each rep) **PR**
GHR-BW+15lbs 2x10
standing calves- #185 1x21 r\p(5second decent, 2 second stretch)
heavy abs- #35 2x20

 

[mister69]

11/15

BJJ grappling\wrestling- 2hours

 

[mister69]

11-16

wrestling- 2hours