OC's new program

[OC Cartel]

age: late 20's
weight: 245ish
height: 6'4

currently involved with mma training 3-4x a week (bjj, wrestling, kickboxing)

goals: drop a little weight and put on some more lean mass.
injuries: blown out knees from mma training over a year ago, nursing/recovering from past pinched sciatic nerve and shoulder nerve
Supplements: creatine, beta-alanine, taurine, and protein powder, msm, and joint juice.


Upper body strength

flat bench - 135x10,155x5,185x5,205x3,225x2,245x2
BB row - 95x6,115x6,135x6,155x6
smith press - 95x6,115x6,135x6
bb shrug - 135x10,155x10,175x15
forearm bb curl super set 20lbs.

 

[OC Cartel]

Lower Body Strenght

Squats - 135x5, 155x5, 175x5, 185x5, 205x5
Lying Hamsting Curls - 80x8, 90x8, 100x8
Seated Calf Raise - 45x20, 70x20, 90x20
Seated DB Curl - 30x15, 35x15, 40x12
Seated Overhead DB Ext - 45x20, 55x20, 65x15
Back Ext - 155x20, 170x20, 185x20
Abs - 90x15, 100x15, 110x15

30 min. on treadmill

 

[OC Cartel]

Upper Body Hypertrophy

Db Incline - 55x10, 65x10, 75x10, 85x10
Cable X's - 3x12
Body weight pullups - 3x5
Db Lateral Raises - 25x10, 30x10, 35x10
Db Shrug - 90x10, 100x10, 110x15

15 min. on bike.

 

[ManOfMuscle]

You missed a back exercise. Kick ass and take names.

 

[OC Cartel]

Lower Body Hypertrophy

DB Lunges - 45x8, 50x8, 55x8, 60x8
Leg Press - 4 plates per side x 12, 6 plates x 12, 8 plates x 12
Rotary Calf - 90x12, 110x15, 130x15
Ab Machine - 3x10
Reverse Barbell curl - 45x15, 55x15, 65x17
Tricep Pushdown (v-bar cable) - 3x12-15

25min. on bike.

*foot and knees were acting up from previous days mma/muay thai training

 

[gymlion77]

what supplements are you goiong to add to this training? you are in your late 20's you could cut up a little as you stated you wanted to do with some good research I am sure that we all could help you set something up if you had a fight coming up! I am sure that deca would do wonders on your joints (knees) and what not you stated above, allong with giving you some clean muscle mass and if done right decrease fat if you have any. Oh yea your strength will go through the roof!

 

[OC Cartel]

hey bro.

supplements: creatine, beta-alanine, taurine, and protein powder, msm, and joint juice.


i'm just doing various grappling tournaments right now which are 1-2 per month. anything over about 210 pounds is in the "unlimited" weight class. my ideal weight is around 230. so another 15-20 and i'm straight.

 

[OC Cartel]

Upper Body Strenght

Flat Bench - 155x10, 175x8, 195x5, 215x5, 235x5
HS Row - 70x6, 100x6, 125x6, 145x8
BB Shoulder Press - 95x6, 135x6, 155x6
Smith Press Shrug - 135x15, 225x15, 275x15
BB Forearm Curl - 3x8-15

Followed later in the day by 2 hrs nogi grappling. Feeling pretty good.

 

[mister69]

where u train bjj?

 

[OC Cartel]

where u train bjj?

team in socal

 

[mister69]

i train bjj and wrestling--its tough to hit the weights and grapple--but i am getting stronger and leaner--I will drop ya a pm.

 

[OC Cartel]

Lower Body Strenght

Deads - 135x5, 205x5, 255x5, 295x5, 315x5
Leg Ext - 3x15
Rotary Calve - 50x20, 70x20, 90x20
BB Curl - 65x15, 75x15, 95x13
Skull Crusher w/ preacher bar - 20x15, 40x15, 50x12
Abs - 3x15

45min. on stationary bike

 

[adidamps2]

nice log OC..glad to see ya posting in here now.

 

[OC Cartel]

nice log OC..glad to see ya posting in here now.

thanks. i look forward to your input.
just be gentle

 

[adidamps2]

i dint realize you were that friggin tall either. damn.

 

[ManOfMuscle]

45min. on stationary bike

What is this god damn cardio doing in here?

 

[OC Cartel]

What is this god damn cardio doing in here?

typo

 

[ManOfMuscle]

OC:

Me:

 

[adidamps2]

OC:

Me:

what

 

[OC Cartel]

ur blaque?