What's Your Workout?

OK, who's next?

anyone....anyone....Bueller?

TTT

T.

I do a cycle - 2 weeks weights then 2 weeks Scrappers. Cycle 1:Tu,Th,Sat

  • Squats 3x10
  • Leg Curls 3x10
  • Full Contact Twists 3x5 (Each Side)
  • Sit & Tucks 3x10 (All Sides)
  • V-Ups 3x20
  • Chin-ups 5x5-10
  • Military Press 3x5
  • Clean and Press 2x10
Wed, Fri
  • Skip Rope
  • 150 'Normal'
  • 80 'Single Leg' (80 on Each Foot)
  • 130 'Skiing'
  • 150 'Running
  • Repeat 2-3 times
  • Cycle 2: Tu, Thu, Sat Scrapper's Routine 2 w/ chin-ups WEd, Fri Skip Rope

I do some boxing work out.

Also, bench press and weighted pull ups. And then some shrugs and one legged squats(put them off for now) and some other exercises like ab exercises.

Mon,Thur,Sat

Deadlift -- slowly increasing the volume to 6X6 with 80% of max over 3-4 weeks; last two weeks lower volume and increase the weight, try to find new pr.

Leg press -- 3X10

Weighted Chins -- 3X5

Alternate Military Press and Bench Press -- 3X6-8

Abs, then jump rope if I have the time.

Tues, Fri
Light circuits for 15-20min with my 24kg KB, mostly cleans, jerks, high pulls (I don't 1-arm snatch and deadlift in the same cycle).

Day 1: power cleans from above knee, 4x5
Squats, heavy, 5x5
bent over row 5x5
weighted dips 4x6
4 -way neck, standing cable crunches, grip work ad libitumDay 2: power cleans from below knee 4x5
Squats light (fast or jumping) 5x6, backdown set of 15-20Military press 4x6
chins 4x6
Day 3 is tinkering: messing with drop-snatches, overhead squats, power snatches.... Some isolation on calves and abs and grip and neck again, shrugs, wrist roller.Cardio with tabata intervals 2 days immed. after lifting, with 30:30 intervals on day 3 and a fourth day.This is very basic, and changes every month or two, but it's where I am right now.

Day 1 and 2
Squats or deadlifts, some kind of overhead press, pull-ups, good-morning, curls, close grip bench press, farmers walk or shrug, heavy ab work.

Day 3
Sand bag carry, 1 legged-squats(pistol), upside down pushups on blocks, Captain of Crush gripper, heavy ab work.

I alternate deadlifts and squats every two weeks. For deadlifts, squats, and overhead press, I keep the reps to 5 and under and usually do 2 to 3 sets. For every other exercises I usually do 1 or 2 sets of 8 to 10 reps. For abs I do a variety of exercises from pavels ab book as well as standing cable crunches on a lat machine at the gym. I train in MMA about 4 times a week also.

Sun: BJJ (no-gi)
deadlift 3x5
bench 3x3
Mon: BJJ
Tue: db turkish getups 3x6
Wed: BJJ
Thur: deadlift 3x3
bench 3x5
Fri: db turkish getups 3xx6
Sat: BJJ

I also do one set of chins and some neck bridges after each grappling session. I think I might be lacking leg training in the form of squats. Does anyone have any suggestions to make this program geared towards grappling?

Hmmmm, let's see if my Bodybuilding workout is as "fluffy" as ya'll think.


DAY 1 - Chest/Abs/Neck

1) D.B. or Barbell Bench - 5 sets X 5 reps


2) D.B. Flys - 3 sets X 6-8 reps


3) Weighted Dips - 2 or 3 sets X 8-10 reps


4) 2-3 Giant Sets of V-Ups to failure to Hanging Leg raises to Failure to Obligue Crunches to failure.

5) Neck Machine or Bridges - 3-4 sets X 20-30




Day 2 - Back

1) Bent-Over Barbell Rows - 5 x 5

2) Weighted Chins - 3 x 6-10

3) Deadlifts - 3-4 x 5-8





Day 3 - 3 mile run/ Yoga








Day 4 - Quads/Calves/Abs

1) Squats - 4 x 5 then 1 x 20

2) Leg Exten. - 3 x 8-10 then 1 x 20

3) Walking D.B. or Reg. Barbell Lunges
3 x 10

4) Seated Calf - 4 x 20-30

5) Standing Calf - 3 x 8-10 with a "drop-set" at end.

6) 3 Giant Sets of abs like on Day 1




Day 5 - Shoulders/Hams/Neck

1) D.B. Press - 5 x 5

2) Hang Cleans or Barbell Shrugs - 4 x 6-8

3) D.B. Side Raise - 2 x 10-12

4) D.B. Rear Delt - 2 - 10-12

5) Stiff Leg Deads - 4 x 6-8 then 1 x 20

6) Lying Ham Curl - 4 x 6-8 then 1 x 20

7) Neck Bridges







Day 6 - 3 mile run/Yoga








Day 7 - Bi's/Tri's/Abs

1) Standing Barbell Curls - 3 x 6-8

2) Incline D.B. Curls - 2 x 10-12

3) D.B Hammer Curls - 2 x 8-10

4) Preacher Bench Curls - 2 x 8-10

5) Overhead D.B. Extensions -
4 x 6-8

6) Skull Crushers - 2 x 8-10

7) Cable Pushdowns - 2 x 10-12

8) Dips(not weighted) -
2 x Failure 50'ish

9) 3 Giant Sets of abs

I am still in the process of getting over a back injury
so you will notice almost all the exercises place very
little stress on my lower back. Every afternoon and on
Tue. and Sat. morning I do stirking and grappling
drills for 30-45 minutes. MWF mornings I do the
following 4 circuits for 5 sets each (3 sets on the
gymnast pullups).

1. Hindu Squats, Thick grip double dumbell hang clean
and press, Ironmind grippers, triceps pushdowns,
reverse flyes, wrist roller, sledge hammer lifts.
2. Crunches, headlifts, boompsadaisy's, superset of
dumbell flyes and presses.
3. Kneeling headlifts, Kneeling opposite hand and foot
raises, hyperextensions on floor.
4. Gymnast pullups - wide grip P/U, Med grip P/U, Med
grip Chin Up, Close grip C/U, Parallel pullup.

I hope some moderator will archive this thread before
it disappears, there is some good stuff available her

DAY 1.

Squats: 1 x 12

One hand DB-Press: 2 x 8

One hand DB-Row: 1 x 15

Side-Lying DB-raise: 2 x 12

Neckwork with a headstrap

Rope-skipping drills for 15 minutes

DAY 2.

Deadlifts: 2 x 8

One hand DB Squat & Push-Press: 2 x 12

Russian Twist: 2 x 8

Neckwork, Lying DB-raise and skipping as on day 1.

-Due to a shoulder injury I currently don't do any snatches or cleans

-I don't have a weekly schedule, I just rest after each workout for as long as it takes, usually 2-3 days

most of my free time outside of work is eaten up by marital arts classes...so i'm kind of experimenting..here's what i've been doing recently

Mon. & Wed. A.M.: scrapper's #1
Mon.& Wed. P.M.: TKD Forms for an hour

Tues. & Thurs.1 hr. each of kickboxing and arnis training (mostly stickfighting)

Friday A.M.: 3 x almost failure on weighted chins, 3 x almost failure handstand pushups, 5x5 pistols (learning that one), ham raises, and some situps.

Sat. & Sunday..if i'm not working i'll either rest all day or practice my stick drills for a while.

That's the hardest I've laughed all week . . .

I'll post my current routine as soon as I get more
time. Until then, I've archived this thread so this
information won't be going away!

Lee

-

Here's another routine for you guys. Two guys I knew in college used it (one was on the wrestling team and one on the baseball team). It's a little volume heavy for my tastes, but they were both big, stong mofos. There was always rumor that they were on juice - but that's another story. Anyhoo, here goes (done every other day):

Day 1: Shoulder/Back

Deads - 3-4 x 6-10

Shrugs - 2 x 8-10

Standing OH Press - 4 x 6

Seated DB Press - 2 x 6-8

Chins - 50 reps (as many sets as needed)

Pulldowns - 3 x 6-8

Low Pulley Rows/Bent Rows - 2 x 8

Day 2: Chest/Tris

Flat Bench - 5 x 5

Incline Bench - 5 x 5

Dips - 3 x max

Skull Crushers - 4 x 6-8

Pushdowns - 2 x 8-10

Day 3: Legs/Bis

Squats - 5 x 5

Leg Press - 5 x 5

Extensions - 2-3 x 6-8

Leg Curls - 2-3 x 6-8

Barbell Curls - 4 x 6-8

Behind Back Wrist Curls - 2 x 20+

Train hard, rest hard, play hard -

Wiggy

Mon Weds Fri- Scrappers Routine 1

(just starting) Tues Thurs Sat- Taku's Routine

Two days a week: weighted dips, pull-ups, seated presses, squats, standing curls and grip work.

Two days a week: interval training on stationary bike (10 mins. warmup, then 8 20 second sprints with 40 sec. rest in between); shadowboxing for 10 min.; ab work

mon/wed/fri =Taebo

tue/thurs/sat =crushing stones with my bare hands

Tues/Thurs: BJJ
Mon/Wed/Sat: Circuit of
Bridging
Kettlebell swings
Kettlebell Snatch
Squat Thrusts
Hindu Squat
Hindu Pushups
Cable Pulls
Abs

Since I'm taking a few months off from heavy
lifting, I've been doing hard circuit work which
combines bodyweight work, medicine ball,
sandbag, dumbbell, and MMA bag drills. Basically,
you do one exercise right after the other to work
cardio/endurance, and the bonus is that your heart
rate goes so high that you get anaerobic/ lactate
tolerance work as well. The following is an
example:

*50 jumping jacks
*25 pushups
*25 situps
*1 minute heavy bag, punching range
*sandbag snatches 85# x 10
*incline situps with 20# medicine ball-touch ball to
ground over head and then sit up x 15
*1 minute heavy bag, knees, elbows, head butts
*chinups gripping towel over bar, 10
*divebomber pushups 15
*atomic situps (v-ups) 15
*1 minute heavy bag, kicks
*shootfighter squats 25

REPEAT X 3, then grip work, neck work

IMO, this type of routine produces a good
all-around level of conditioning for fighting sports.
There are different types of energy requirements,
and there is no set pace of energy expenditure.
You therefore cannot "settle" into a smooth pace
while doing such widely varying work. You may, if
course, increase or decrease the amounts, etc. of
anything here. When I'm teaching 5 classes on
a day, plus doing this routine, it's just about right!

Lee

-

Yep, I guess you can.

OK, I have a workout I've been doing for about 4 mos. with good results. You'll see it's a bit weird, but what the heck. I'm getting bored now, so I'm going to change it very soon, but here it is anyway.

This is ideal for someone like me who works in an office all day and has obligations at home that interfere with working out after work. I have the lifeline power push-up in my office. Three days a week, every hour for five hours, I get on the floor behind my desk and do a set of ten push-ups, perfect form, with the power-push at heavy resistance. Then, I flip over, grab the top of my desk from underneath, and do a set of 12 -- I'm not sure what to call them -- chin-ups but with my feet on the floor and body held stiff as a board. Then, on the half-hour those same days, I get between my desk and credenza and do a set of 10 dips with heavy resistance from the power push up, with a crunch at the top of each dip by lifting knees to chest. Then I do a set of twenty squats with light resistance from a cable, but the squats are down into a wrestling stance and hip-thrust forward at the top as if breaking a closed guard. By the end of the day, that's 50 heavy push-ups, 60 chin-up-like things, 50 heavy dips, 50 hanging crunches and 100 resisted bodyweight squats. Not bad considering there's no time required outside work, and there's no sweating because of the break between sets. Plus, I train jiu-jitsu 3x a week for 1.5 hours each.

Now I want both more muscle and better endurance and agility, so I'm going to put this one away for a while and come up with something new.