OC's new program

[adidamps2]

http://www.gracieva.com/index.php

what do you know about this place OC..i just orders for Va. and this was a top school i could find doing MMA and family stuff.

 

[OC Cartel]

http://www.gracieva.com/index.php

what do you know about this place OC..i just orders for Va. and this was a top school i could find doing MMA and family stuff.

looks reasonable. you need to take a tour and have a free lesson first. check the schedule of classes to make sure it works for you too.

you know that's in virginia right? are you moving?

 

[adidamps2]

yeah, just got my orders for july 08. headed to Alexandria, Va

 

[OC Cartel]

yeah, just got my orders for july 08. headed to Alexandria, Va

my uncle has some property by the beach there in virginia. i've never been.

 

[adidamps2]

now you have 2 reasons to coem out this way.

 

[OC Cartel]

how ya feeling nowadays??? december getting ya down??

things are good. progressing real good with the weights and the fighting.

everything still rollin the right direction with your training?

 

[BOOMA]

not really. had better days

 

[OC Cartel]

not really. had better days

it's ok. we all go through hurdles. just gotta find the strength to push through them.

 

[OC Cartel]

Lower Body Strength

Squats - 135x10, 165x8, 185x5, 205x5, 245x3
Leg Ext - 4x15
Calf Sled - 110x15, 130x15, 150x15
Crunches - 3x25
BB Curl - 75x12, 90x12, 105x12
Rope Ext - 3x15

knees/feet hurt still.

 

[OC Cartel]

3hrs bjj and nogi grappling.

 

[ManOfMuscle]

Too much grappling.

 

[OC Cartel]

Too much grappling.

there's a big comp i may/maynot enter soon. so i need to get as many hours on the mat that i can. for me and the guys that are competing 4 sure.

don't h8

 

[mister69]

If your knees are bothering you drop out the leg extensions and replace them with high rep leg presses. And stay away from hack squats--

 

[OC Cartel]

If your knees are bothering you drop out the leg extensions and replace them with high rep leg presses. And stay away from hack squats--

i'll try that out. thanks.

 

[OC Cartel]

Upper Body Hypertrophy

Incline Bench - 135x10, 155x10, 185x10, 205x10
Lat Pulldown - 120x10, 140x10, 160x10, 180x10
Plate Load Chest Press - 3x12
Plate Load Row - 3x10
Cable Lat Raise - 3x12
Cable Shrug - 3x12

 

[OC Cartel]

2hrs nogi grappling

 

[adidamps2]

there's a big comp i may/maynot enter soon. so i need to get as many hours on the mat that i can. for me and the guys that are competing 4 sure.

don't h8

DO IT! DO IT!

why wouldnt you do it?
i tell you right now i regret NEVER competing when i was heavy into karate when i was in middle school. i wish i would have every day.

 

[OC Cartel]

Lower Body Hypertrophy

Leg press - 4plates+25x15, 6p+25x15, 8p+25x15, 10p+25x15, 12p+25x4
Leg Curl Machine - 4x10
Ab Machine - 3x15
Reverse Cable Curl - 3x10
Overhead single arm ext - 3x10

 

[OC Cartel]

Upper Body Strength

Bench - 135x10, 185x8, 225x5, 245x3, 275x3
DB Row - 50x12, 60x12, 70x12, 80x12
Military Shoulder Press - 115x10, 135x10, 185x8
DB Shrug - 100x10, 110x10, 120x10
Forearm work - 3x15

 

[OC Cartel]

Lower Body Strength

Deads - 135x10, 205x6, 275x6, 295x6, 325x6
*i'm gonna hold off on going up til i get a belt*
Hip Ad/abductors - 3x15 each
Rotary Calf - 3x15
Ab Machine - 3x15
Reverse BB Curl - 55x15, 65x15, 75x15
Dip Machine - 3x15