OC's new program

[adidamps2]

yes..an albino black man.

 

[OC Cartel]

 

[ManOfMuscle]

I'll only be carl weathers from Predator.

 

[OC Cartel]

1hr grappling
20min. boxing w/ a 320 pound gorilla that just joined our school

 

[OC Cartel]

Upper Body Hypertrophy

Incline Bench - 115x8, 155x8, 175x8, 185x8
Cybex Chest Press - 3x10
Lat Pulldown - 100x10, 120x10, 140x10, 160x10
Cable Row - 100x8, 130x8, 160x8, 180x8
Cable Lat raise - 20x10, 25x10, 30x10
Cable Shrugs - 100x10, 120x10, 140x10

 

[OC Cartel]

Lower Body Hypertrophy

Leg Ext. - 5x15
Hamstring Curl - 5x10
Decline Crunches - 3x10
Seated Calf Raise - 70x15, 90x15, 115x15
Preacher Curl Machine - 3x15
Dip Machine - 3x15

 

[OC Cartel]

Upper Body Strength

Flat DB Press - 55x10, 65x8, 75x6, 85x6, 95x5
DB Row - 50x8, 60x8, 70x8, 80x8
DB Shoulder Press - 55x8, 65x9, 75x7
DB Shrug - 95x10, 105x10, 115x10
Superset Forearm

 

[Insane_Man]

Full body AIDS

 

[OC Cartel]

Full body AIDS

 

[OC Cartel]

Lower Body Strength

Squat - 135x10, 165x10, 195x5, 215x3, 235x3
Rotary Calf (plt loaded) - 70x20, 90x20, 110x20
Sing Db Ext. (lying) - 15x15, 20x15, 25x15
Seated Preacher Curl - 20x15, 50x15, 60x11
Ab Machine - 3x15
Hypers - BWx15, 10x15, 15x15

 

[ManOfMuscle]

Get those fucking squats up.

 

[OC Cartel]

Get those fucking squats up.

yea i know. small numbers for a big guy.
my knees start hurtin bad during/after anything over 200 or so though.
so slow and steady might be the only way to get the numbers up.

 

[adidamps2]

i'm seeing progress in here..i need to update my shit.

 

[OC Cartel]

i'm seeing progress in here..i need to update my shit.

thanks man, i'm really liking this new routine.........
it's got me pumped up all around, got me putting in more time on the matts and ring too. so hopefully the fight training doens't hinder me too much with the weights.

 

[OC Cartel]

2hrs grappling AM

2hrs boxing/grappling PM

 

[OC Cartel]

Upper Body Hypertrophy

Incline DB - 60x10, 70x10, 80x10, 90x10
Cable X's - 3x12
Pull Ups - body weight 1x5, 1x6, 1x6 (yea i'm a weak bitch)
Reverse Grip BB Rows - 95x12, 115x12, 135x12 (first time doing these, not sure if form was right)
Seated DB Lat Raise - 20x10, 25x10, 30x10 (first time doing, not sure if form was right)
BB Shrug - 155x15, 175x15, 195x15

 

[OC Cartel]

2.5 hrs gi and nogi wrestling and grappling done an hour after weights. i'm beat.

time for happy hour taco tuesday

 

[OC Cartel]

1.5hrs grappling

 

[OC Cartel]

Lower Body Hypertrophy

Leg Press w/ Calves - 4plates x 12, 5Px12, 6Px12, 8Px12, 10Px12
Leg Ext - 4x10
BW Flat Crunches - 3x20
Skull Crusher - 30x12, 40x12, 50x12
Reverse BB Curl - 50x12, 60x12, 70x12

 

[adidamps2]

2.5 hrs gi and nogi wrestling and grappling done an hour after weights. i'm beat.

time for happy hour taco tuesday

thats a lot of exercising there OC..nicely done