Rehab journal

**fUnc17** · 12-07-2006, 03:36 PM

For the past 3 months I have been training in MMA, but havent touched weights. Basically my injury mind fucked me and I was in complete dissarray, and really had no idea how to cure the physical problems I have.

After weeks and weeks of research, seeing chiropractors, PT's...etc, I finally nailed it and am on my way to fixing my postural problems and muscular imbalances, as well increasing my joint health.

The workout:

Foam roll
Dynamic warmup including Joint "circles"
Glute activation
KB snatch
Chins
KB front squats
Reverse Hypers
Cable rows
DB chest fly stretch
Static stretching of hamstrings, hip flexors, calves, ankles and neck

I will slowly progress into full workouts once I feel I have proper mobility in my joints

**fUnc17** · 12-07-2006, 03:41 PM

Yesterday's workout

Foam roll
Dynamic warmup
Glute activation

KB snatches - 3x10/55lbs
Chins - 30 total/bw
KB front squats - 3x8/16kg
Reverse hypers - 3x12/20lbs
Cable rows - 3x12/70lbs
DB Chest fly stretch - 3x30s holds/20lb DB's

Stretch

Great workout, I supersetted the snatches and the chins to see where my conditioning is at. Its pretty bad but i nailed 30 reps of pullups after 30 reps of snatches, needless to say my lats and entire upper back was pumped like no other. KB front squats were a first in this program, felt like my glutes were doing most of the work and focused on a full ROM and a glute squeeze at the top

next w/o will be fri, will possibly add some GHR's in next week

On a mon/wed/fri schedule

**fufu** · 12-07-2006, 04:18 PM

Good stuff.

btw, where did you get your KB's and how much were they?

**fUnc17** · 12-07-2006, 05:29 PM

Originally Posted by fufu

btw, where did you get your KB's and how much were they?

www.dragondoor.com not sure how much they were total

**fufu** · 12-07-2006, 09:22 PM

Been competing at all?

**fUnc17** · 12-08-2006, 11:36 AM

Nope, im in the middle of switching to a bigger BJJ/muay thai school, i pretty much dominate all the blue belts in my school and im still a white belt. So when its time for a competition im going to be a top contender for sure in my weight class

**fUnc17** · 12-08-2006, 01:10 PM

Todays workout

Foam roll
Dynamic warmup
Glute activation

KB snatches - 3x10/55lbs
Chins - 30 total/bw
KB front squats - 3x8/16kg
Reverse hypers - 3x12/20lbs
Cable rows - 3x12/70lbs
DB Chest fly stretch - 3x30s holds/20lb DB's

Stretch

solid workout, gunna add some KB RDL's next week

**P-funk** · 12-08-2006, 01:12 PM

looks good. do you ever do KB swings? They are also really good.

**fUnc17** · 12-08-2006, 02:41 PM

Originally Posted by P-funk

looks good. do you ever do KB swings? They are also really good.

sure do, i use them as part of my glute activation

**fUnc17** · 12-11-2006, 07:58 PM

Todays workout

Foam roll
Dynamic warmup
Glute activation

KB snatches - 3x10/55lbs
Chins - 30 total/bw
KB front squats - 3x8/16kg
Reverse hypers - 3x12/20lbs
Cable rows - 3x15/70lbs
DB Chest fly stretch - 3x30s holds/20lb DB's

Stretch

ballin'

**fyredup1286** · 12-12-2006, 05:10 PM

Originally Posted by P-funk

looks good. do you ever do KB swings? They are also really good.

HAHA!....yo remember wut i did wit the kettlebells in ur basement....swingin em nd throwin ur body...is that wut hes talkin bout?!!??!?! LOLOLOL...haha

Good to see u back into it man...keep werkin hard.

**fUnc17** · 12-15-2006, 10:06 AM

Todays workout

Foam roll
Dynamic warmup
Glute activation

KB snatches - 3x10/55lbs
Chins - 35 total/bw
KB RDL's - 3x5/16kg
Reverse hypers - 3x12/20lbs
Cable rows - 3x12/80lbs
DB Chest fly stretch - 3x30s holds/20lb DB's

Stretch

Dunno bout the RDL's just yet. After i did them, my hamstring behind my knee felt very tight so i stretched it.

I ended up bangin a girl in the back of my truck so of course somethin had to happen, my glutes cramp up real bad cuz of the angle and knees startin buggin. Might leave the RDL's out for another week. whateva, she didnt seem to mind about my increased glute strength

**fUnc17** · 12-15-2006, 11:09 AM

edit - ^^^ Yesterdays workout, next workout is Sat

**fyredup1286** · 12-15-2006, 08:55 PM

Originally Posted by fUnc17

Todays workout

Foam roll
Dynamic warmup
Glute activation

KB snatches - 3x10/55lbs
Chins - 35 total/bw
KB RDL's - 3x5/16kg
Reverse hypers - 3x12/20lbs
Cable rows - 3x12/80lbs
DB Chest fly stretch - 3x30s holds/20lb DB's

Stretch

Dunno bout the RDL's just yet. After i did them, my hamstring behind my knee felt very tight so i stretched it.

I ended up bangin a girl in the back of my truck so of course somethin had to happen, my glutes cramp up real bad cuz of the angle and knees startin buggin. Might leave the RDL's out for another week. whateva, she didnt seem to mind about my increased glute strength

still got ur game i c man...haha good 4 u bro...

**fUnc17** · 12-16-2006, 05:55 PM

Todays workout

Foam roll
Dynamic warmup
Glute activation

KB snatches - 3x10/55lbs
Chins - 35 total/bw
KB front squats - 3x8/16kg
Reverse hypers - 3x12/30lbs
Cable rows - 3x15/70lbs
DB Chest fly stretch - 3x30s holds/20lb DB's

Stretch

Just downloaded 2 Pavel books. Super Joints, and relax into the stretch. Both look like good reads, also got a freebie Poliquin book. If I only had time to read all this shit

**fUnc17** · 12-21-2006, 03:44 PM

Todays workout

Foam roll
Dynamic warmup
Glute activation

KB snatches - 3x10/55lbs
Chins - 35 total/bw
Reverse hypers - 3x12/30lbs
Cable rows - 3x15/70lbs
DB Chest fly stretch - 3x30s holds/20lb DB's

had to cut it short today, forgot to post in here the last week. I've been in these books alot, super joints is fucking amazing. I do a short dynamic workout everyday when i wake up, warm my joints up and i feel like im 10 years younger. The stretches are really great too, finally I am getting somewhere, I should be doing real workouts soon.

I also joined a new BJJ/muay thai school today. This place is HUGE, and there is lots of talent. Can't wait to get in there and show what I got

**P-funk** · 12-21-2006, 03:46 PM

what book?

**fUnc17** · 12-21-2006, 03:52 PM

Originally Posted by P-funk

what book?

Super Joints by Pavel
Relax into stretch by Pavel

**P-funk** · 12-21-2006, 03:53 PM

Originally Posted by fUnc17

Super Joints by Pavel
Relax into stretch by Pavel

I get those at amazon? Or dragondoor.com?

**fUnc17** · 12-21-2006, 03:54 PM

Originally Posted by P-funk

I get those at amazon? Or dragondoor.com?

I got them at dragondoor

**fufu** · 12-21-2006, 03:55 PM

This journal inspires me to start back up with Yoga. Before you mentioned you were going to do it. Did you ever end up trying it?

**fUnc17** · 12-21-2006, 03:58 PM

Originally Posted by fufu

This journal inspires me to start back up with Yoga. Before you mentioned you were going to do it. Did you ever end up trying it?

Nope, I wish I did. Although my friends father's best friend just finished writing a Yoga book, I read bits and pieces and tried alot of what he recommended, pretty amazing stuff

**fufu** · 12-21-2006, 04:01 PM

Yes. What I plan on doing is taking some more classes and just write down what I did when I get back home, then just do them from my house or the gym.

**fUnc17** · 12-21-2006, 04:06 PM

Originally Posted by fufu

Yes. What I plan on doing is taking some more classes and just write down what I did when I get back home, then just do them from my house or the gym.

The house is a safer bet, I wouldn't want to be interrupted when I'm in a pretzel

**fufu** · 12-21-2006, 04:09 PM

Originally Posted by fUnc17

The house is a safer bet, I wouldn't want to be interrupted when I'm in a pretzel

lol, good point. Alot of those poses can be pretty silly looking to the average eye. Yoga is always a great way to deload. That is where a class would come in handy, more organized and fast paced. Keeps the muscles loose and activated, plus those isometrics can be a good workout w/o too much tax on the CNS.

**P-funk** · 12-21-2006, 09:54 PM

Originally Posted by fUnc17

I got them at dragondoor

thanks, I have noted them on my book list of things to pick up.

**fUnc17** · 12-26-2006, 03:53 PM

Today's workout

Warm up

Swings - 2x20/53lbs
1 Arm snatch - 2x10/72lbs each arm
Chins - 45 total/bw
Roman chair situps - 2x10/bw with stretch at the bottom
Pistol box squats - 5xeach leg, 12" box
1 arm pushups - 5 each arm
1 arm 1 leg pushups - 2 each arm

stretch

I got the naked warrior DVD for xmas, I've read the book but seeing it on DVD is a much different experience. You don't catch the little details in the book, and they are emphasized in the DVD. I also got 3 other Pavel DVD's, i'm absolutely addicted to his material

**fufu** · 12-26-2006, 03:58 PM

Lot's of chin ups you got there. What are Roman chairs?

**fUnc17** · 12-28-2006, 06:49 PM

Fufu - roman chair situps are the opposite of hyperextensions, http://www.building-muscle101.com/im...ir_sit_ups.jpg

I do them with a full stretch at the bottom

Todays workout

Warm up
Split Snatches - 2x5/53lbs each arm
Chins - 45 total
Roman chair situps - 3x10/bw
Fist pushups - 50 total

stretch

Short lil workout, took about 25min. Everything was done with 20s RI, Split snatches were pretty difficult, but I should have used the 72lb KBs

**P-funk** · 12-28-2006, 07:09 PM

I would be careful with the roman chair sit up...lots of pull on the hip flexors there and hyperextension of the spine....especially coming from the back problems you have had this year.

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