OC's new program

[OC Cartel]

Upper Body Hypertrophy

10min. treadmill

Incline Smith Press - 135x10, 175x10, 205x8, 245x9
Pull Ups - 4x5 (i suk)
DB Fly - 40x10, 50x10, 60x12
Straight Bar Cable Row - 120x8, 140x8, 160x10 *superset
Hypers - 3x10 (10)
Machine Shoulder Press - 10,10,15 *superset
DB Shrug - 70,80,90x12 *superset

10min. on bike

 

[Eze]

How often do you train weights?
How often are you doing MMA training?

I have been hitting BJJ 2-3 times per week and I have no motivation to do weights anymore.

 

[OC Cartel]

How often do you train weights?
How often are you doing MMA training?

I have been hitting BJJ 2-3 times per week and I have no motivation to do weights anymore.

i train mma 2x a week for about 3hours each time.

i lift roughly 4x a week with a day or 2 between each workout.

it's definately tough, but it pays off for the complete package.

 

[OC Cartel]

7.36 min. mile
1x35 pushups

 

[OC Cartel]

Lower Body Hypertophy

10min. Bike

Leg Press + Calf - 4p+25x15, 6px10, 7p+25x10, 8px8, 10px8
Calf Sled - 3x12 *superset
Abs - 3x25
Reverse BB Curl - 65x12, 75x8, 85x11, 45x20
Overhead Single Tricep Ext - 55x12, 65x10, 75x10, 45x10

15min Bike

 

[OC Cartel]

1.5 miles. 14.30min.
3x15 incline pushups

 

[OC Cartel]

Upper Body Strength

10min. Bike

Bench - 135x10, 195x8, 235x8, 255x5, 285x3.5, 135x20
T-Bar Row (palms facing) - 45x12, 90x12, 115x8, 135x6
DB Shoulder Press - 55x10, 65x10, 75x5
Smith Shrug - 135x15, 205x15, 235x15 *superset
Forearm Superset - 3x15

 

[ManOfMuscle]

I dont know how your bench can go up with all those damn push ups.

 

[OC Cartel]

1.5mile 12.50min.
4x15 pushups

*barely got all the pu's out due to a good chest workout last night
*run suffered, 3/4 way thru i got shit cramps, so i had to rest a bit before i finished.

 

[OC Cartel]

I dont know how your bench can go up with all those damn push ups.

don't jynx me G

 

[OC Cartel]

Lower Body Strength

10min. Bike

Deads - 135x10, 185x8, 225x8, 275x6, 320x5
Rotary Calf - 3x15 *superset
Leg Curl - 8,8,10 *superset
Decline Crunches - 4x10
Standing DB Curl - 25x12, 30x12, 45x5 *superset
Cable Bar PD - 3x10 *superset

 

[OC Cartel]

1.5mile 12.56min.
1x40 pushups

 

[OC Cartel]

Upper Body Hypertrophy

5min. Bike

Incline DB - 70x10, 85x6, 95x6, 100x7
Reverse Grip BB Row - 115x12, 165x12, 185x8.5
Cable X's - 3x12 *superset
Machine Lat Pulldown - 3x15 *superset
Cable Lat Raise - 10,10,7 *superset

i forgot gym closed early, so i had to rush and miss a couple exercises. fgts.

 

[OC Cartel]

2mile run 20.30min
4x10 pushups

 

[OC Cartel]

Lower Body Hypertrophy

10min. Bike

DB Squats - 55x8, 65x8, 75x8, 90x8, 105x8
Seated Calf - 65x10, 90x10, 110x10
Ab Machine - 3x10
Rope PD - 15,15,10 *superset
Rope Curl - 3x15 *superset

 

[OC Cartel]

1mile run. 8.10
1x25 incline pushups

*lots of wind, sucked

 

[OC Cartel]

Upper Body Strength

10min. Bike

DB Bench - 50x12, 70x10, 80x10, 90x10, 110x3
DB Row - 60x8, 75x8, 85x8, 95x8
BB Shoulder Press - 95x12, 115x12, 135x10 *superset
DB Shrug - 60x15, 70x15, 80x15 *superset

 

[OC Cartel]

2mile run. 22.00 min.
2x10 diamond pushups

 

[Skarhead1]

don't jynx me G

lol... Good work OC, ur #s r gettin big again. *SUBSCRIBED*

 

[OC Cartel]

lol... Good work OC, ur #s r gettin big again. *SUBSCRIBED*

thanks sir