OC's new program

[OC Cartel]

1.5hr wrestling

 

[OC Cartel]

Lower Body Strength

10min. bike

Rack Deads - 135x10, 195x8, 205x8, 235x6, 295x5, 320x4
Leg Curl - 4x12
Rotary Calf - 3x10
Crunches
Rope Press down - 3x10/12 *superset
Rope Curl - 3x10/12 *superset

1mi Run

 

[OC Cartel]

*been sick so i've missed some gym and mma days to prevent furthering it or getting buddies sick*

Upper Body Hypertrophy

15min. bike

Incline DB - 75x8, 80x8, 85x8, 90x10
Reverse Grip Row - 135x10, 155x10, 175x10
Cable X's - 3x10 *superset
Rope Pullthru - 3x12 *superset
Cable Lat Raise - 3x8 *superset
DB Shrugs - 50x10, 60x12, 70x15 *superset

Went light due to cold.

 

[OC Cartel]

20min. on bike

1mi. Run

 

[OC Cartel]

15min Bike Ride

Lower Body Hypertrophy

Machine Leg Press - 4x10, 1x25 *superset
Seated Calf - 75x12, 90x12, 115x10
Abs - 2x30
Single Cable Curl - 3x12 *superset
Single Cable Tri - 2x10, 1x20 *superset

1mi run @6mph
2x20 pushups

 

[OC Cartel]

1mile run.
Incline Pushups - 2x15

 

[OC Cartel]

Upper Body Strength

15min. Bike

Bench - 135x12, 185x10, 225x6, 255x4, 275x4
DB Row - 50x10, 70x10, 80x10, 90x10
Smith Shoulder Press - 95x12, 145x10, 175x4
BB Shrug - 225x12, 295x10, 315x10
Forearms - 3x15

1/2 mile run.

 

[OC Cartel]

Lower Body Strength

10min. bike

Squats - 135x10, 185x8, 225x6, 245x4, 275x3
Calf Sled - 3x15 *superset
Decline Crunch - 3x15
V-bar PD - 10,10,25 *superset
V-bar curl - 10,10,15 *superset

*was hurtin on time so i missed a couple excercises

 

[ManOfMuscle]

You start squatting more than you bench now!

 

[OC Cartel]

You start squatting more than you bench now!

Shit I just noticed that.

 

[OC Cartel]

1mi run
2x20 pushups

 

[OC Cartel]

Upper Body Hypertophy

10min. bike

BB Incline - 135x12, 180x8, 210x8, 230x8
Lat Pulldown - 140x8, 160x8, 170x8, 180x7.5
Machine Chest Press - 3x15 *superset
Wide Cable Row - 120x10, 150x10, 190x10
DB Lat Raise - 20x12, 25x12, 30x15
Cybex Back Ext. - 110x15, 135x15
DB Shrug - 60x10, 70x10, 80x15 *superset

 

[OC Cartel]

1mile run
pushups - 3x10

 

[OC Cartel]

Lower Body Hypertrophy

15min. Bike

Lunges - 45x10, 50x10, 55x10 *knees started hurting, dunno if i'm doing them wrong*
Squats - 135x15, 225x5
Rotary Calf - 145x12, 165x12, 185x20 *superset
Ab Machine - 3x15 *superset
Hip Adductor - 10,10,15 *superset
Hip Abductor - 10,10,15 *superset
Seated Incline DB Curl - 30x10, 35x10, 40x10
CGBP - 95x12, 115x12, 135x15 *superset

30min. bike

 

[OC Cartel]

8min. mile run
2x25 pushups

 

[OC Cartel]

Upper Body Strength

10min. Bike

DB Bench - 55x10, 75x8, 85x5, 95x5, 115x5
BB Row - 125x10, 145x10, 175x8, 225x6
BB Shoulder Press - 135x10, 145x10, 185x8.5
BB Shrug - 135x25, 205x20, 245x15
Seated Forearm - 2x15x20 *superset

30min. Bike

 

[OC Cartel]

7.30min mile
1x40 pushups

current stats: 6'4 and 250

 

[OC Cartel]

7.30min mile
3x15 incline pushups

 

[OC Cartel]

Lower Body Strength

10min on treadmill

Zercher Squats - 135x10, 165x6, 185x6, 205x5, 245x4
Seated Calf - 55x15, 80x15, 100x15
Leg Ext - 4x15 *superset
Crunches - 3x20
BB Curl - 80x8, 100x8, 110x9
Overhead DB Ext - 50x15, 60x15, 70x7 *superset

10min. on treadmill

 

[OC Cartel]

8min. mile

2x25 pushups