continuation of my training. . .

[striker]

Day 4 -- week 31 -- jun 24



set a

deadlift @ 280lbs - 5-5-5-3-3-3-3-3-3-3
leg curl -5-5-5-7-7-7-7-7-7-7

 

[striker]

Day 5 --week 31 --june 27


set a

Push Jerk 155x5x10
side rasie x5x10

set b

close grip press x5x10
triceps ext. 5x10

 

[striker]

Day 1 week 32 --- jun 30

Biceps

pullups xBWx3x10
ez bar curl x7x10

Day 2 week 32 - july 1

set a

squat 235x3x10
calf raise 7x10

set b

bench press 185x3x10
incl db press 7x10

 

[striker]

Day 3 week 32

set a
Powercleans 35lbsx5x10
Single db rows 5x10

Day 4 week 32 - july 7

Deadlift 290x3x10 ----finished the working sets for 45mins.
leg curl 7-7-7-7-7-7-7-7-6-5

 

[striker]

Day 4 week 32

set a

Push Press @ 160x5x10
side raises x5x10

done in 45mins.

 

[striker]

Day 1 week 33 -- july 11



set a
Squats @ 245x3x10


set b

pullups + 10lbs: 3-3-3-3-2-2-2-2-2-2
db curls 7-7-7-7-6-6-6-6-6-6

 

[striker]

Day 2 week 33 -- july 12



set a
hang cleans @ 45lbs x5x10
single db rows x5x10

set b

benchpress @ 195lbsx3x10
inclined db press x7x10

 

[striker]

Day 3 week 33 --july 14



set a
Deadlift @ 300lbsx3x10
leg curl x7-7-7-7-7-7-7-5-5-5

done in 45mins

 

[striker]

Day 4 week 33 ---july 16



set a

pushpress @165lbsx5x10
side raises 5x10 -------------------- done in 45mins

set b

close grip bench 5x10
db ext 5x10

completed in 1 hr and 15mins

 

[striker]

Day 1 week 34 --- july 18



squats @ 255lbsx3x10

set b

pullups +10lbs x3-3-2-2-2-2-2-2-2-2
db curls x7x10

 

[striker]

Day 1 week 34 --- july 20


hang cleans @ 50lbs x5x10 DONE IN 35mins
single db rows x5x10

set b

benchpress @ 205lbs 3-3-3-3-3-3-3-3-2-x TIME FOR BB ROUTINE
inclined db press 7-7-7-7-7-7-7-7-8-x

 

[striker]

Day 3 week 34 -- july 23



set a

Deadlift @ 310x3x10
leg curl 7-7-7-6-6-6-6-5-5-5 ----- done in 1 hr.

 

[striker]

Day 4 - -week 34


military press @ 110x3x10
side raises 3x10


Day 1 ---week 35 july 25



Squats @ 160x3x10
Leg extension @ 3x12

Biceps curl -inside curl @ 3x10
-outside curl @ 3x10

 

[striker]

Day 2 week 35 --july 28


set a
hang cleans @ 55lbs x5x5
pendlay rows 10x3

set b

military press @ 115lbs 10x3
side raises 10x3

 

[striker]

Day 3 week 35 -- july 30



set a

Bench pRess @ 140x10x3
declined db press x12x3

set b

GoodMOrnings @ 35lbs x10x3

set c

lying triceps extension @ 10x3
dips @ BW x8x2

DONE in 40mins.

 

[striker]

new program scheme :



DAY 1
squats - leg extension
military press - side raises

DAY 2

hangcleans
rows
triceps

DAY 3

bench press - declined press
gudam
biceps - curls

 

[striker]

Day 1 --week 36 --- AUG 1



set a

squats @ 170x10x3
leg ext. @ 12x2

set b

military press / push press @ 120lbsx10x3
side raises x12x2

 

[striker]

Day 2 --week 36 --AUG 4



set a

hangcleans @ 45lbsx5x5
parallel bb rows @ 70lbsx12x3

set b

db curls inside curl 10x3
outside curl 12x3

 

[striker]

new program scheme :



DAY 1
squats - leg extension
bench press - declined press


DAY 2

hangcleans
rows
biceps

DAY 3


military press - side raises
gudam
triceps

 

[striker]

Day 3 week 36 - AUG 5



set a
military press/ push press @ 125lbsx10x3
side raises x10x3

set b

goodmornings @ 45lbs x12x3

 

[striker]

Day 1 ---week 37 --AUG 7


SET A
Squat @ 180x10x3
leg extensions x12x3

SET B

bench press @ 150x10x3
decline db press @12x3

 

[striker]

Day 2 --week 37 --AUG 9



Set A

Hang cleans @ 45lbsx5x5
parallel rows @ 80lbsx12x3

Set B

Inside db curl @ 12x3
outside db curl @ 12x3

 

[Burner02]

looks like the weights are going up.
I see you are in the PI. Do you train w/ Eskrima? A friend of mine was telling me about it...then I saw an episode w/ it...looks interesting.

 

[striker]

looks like the weights are going up.
I see you are in the PI. Do you train w/ Eskrima? A friend of mine was telling me about it...then I saw an episode w/ it...looks interesting.

im sorry sir. . but what's "PI" and NO i dont have any involvement with Eskrima. .

 

[striker]

Day 3 --week 37 AUG 11


set A
pushpress @ 130lbsx10x3
one arm side raises @ 12x3

set B
goodmornings @ 45lbs x12x3

 

[striker]

sorry doubled the post

 

[Burner02]

im sorry sir. . but what's "PI" and NO i dont have any involvement with Eskrima. .

PI: Phillipines. Do believe its the country designator? Like: The USA is: US, Canada is:CA and England is: UK (United Kingdom)

 

[striker]

PI: Phillipines. Do believe its the country designator? Like: The USA is: US, Canada is:CA and England is: UK (United Kingdom)

oh. . i see... actually the abbreviation for Philippines.. is Phils. (^^,)

i dont train with Eskrima.. BUT i do with Kickboxing.. in a local martial arts gym. . .though i really wanted to train MMA but since i am working. . i dont have the free time to insert it.. i recently stopped training in kickboxing because of my busy work sched, but i am planning to train again soon

x-cess: i cant afford enrolling in some know MMA gyms here.. such as NEW BREED ACADEMEY, and GRACIEBARRA.. others include.. PINOY TOP TEAM...ALLIANCE FIGHT CLUB and many more . .

 

[striker]

Day 1 week 38 --AUG 14

Squats @ 190x10x3

Benchpress @ 150x10x3
declined db press x12x3

lying french press @ 10-12-12

 

[striker]

Day 2 --week 38 -- AUG 16


hangcleans @ 50lbsx5x5
parallel rows @ 85lbsx12x3

db curl (inside curl) x12-10-10
outside curl x12x3