Author Topic: Post your workouts VSociety!  (Read 25916 times)

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October 15, 2009, 07:16:49 PM
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donjitsu2

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Hey guys.

I've created a post like this on other sites but its usually only me and one other guy (Tienshinhan) who ends up posting our workouts. Hopefully the members of Veritas won't be so lazy.

Basically the idea is to simply post your workouts (at least one a week). This isn't to brag or post bullsh**. We are just trying to keep everyone motivated and accountable. A de-conditioned fighter isn't worth much so hopefully this thread will help improve everyone's abilities. If an admin wants to make this a sticky that would be great.

I'll start:

10-15-09

10am - 10:30 am - Worked the heavy bag. Focused on skill development. 3 minute rounds, 30 seconds rest (rope skipping during rest periods). 6 rounds total.

12pm - 1:30 pm - No-gi submission grappling. Drilled submissions and transitions. Finished with 20 minutes of free grappling (switched partners every 3 minutes).

1:45pm - 2:15 pm - Conditioning circuit: 1. 1 Arm Snatches - 10 reps w/ 24 kg kettlebell
                                                        2. Burpees (w/ pushup and jump) - 10 reps
                                                        3. Rope Skipping - 1 minute
                                               *Worked through this circuit resting as little possible.

October 18, 2009, 06:58:13 AM
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Tienshinhan

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My workout is pretty simple, though I probably, as always, should involve more cardiovascular excercises - here is what I've been doing recently.

Flat Barbell Benchpress
Weight I can push about 3 or 4 times (at the moment 275 lbs.) for two sets
Drop weight 10 or 20 lbs. depending on wether it's a heavy lift day or not, two sets, rep it out to failure
Repeat line above til at least 6 sets are completed

Barbell Bicep Curls
The reason I prefer the barbell over the dumbbell is because I've had problems getting the form correct on the dumbbells. So I either used the fixed weight barbells or the ones you slide the plates on. Now I do this a lot differently than I used to recently - I start out with my 10 rep max, lower it about 10 pounds, then do 11 reps, til I get to what I can do 15 to 20 times. My biceps seem to respond better to higher repititions, and I actually read higher repititions are better for the biceps than heavy weight.


Laterall Pulldowns
In the past, my back was seriously neglected, and I used to get cramps. But now that I've been doing this useful machine excercise, my back no longer aches during the day. I start out with about 160 or 180 lbs. and rep it out about 7 or 8 times, lower it 20 pounds, then continuously rep it out til I get down to a set I squeeze 15 or so out.

Situps
I concentrate on very fast situps, doing as many as I can for about 2 minutes. Usually I get to 90 or 100 but some days I can go a lot further, such as 120 or up. I usually use a situp decline bench because doing them regularly seems to have little or no effect.

Cardio
Usually I run about 2 miles at a decent pace, 8 mph or a bit slower. The army standard is to be able to run 2 miles in 15:54 for the 18-21 years old group. But now that I am 22 I only have to do a 16:36. I won't settle for mediocre, so I';m going to try to pull a 14 minute 2 mile next PT test.

Other days I bike or run outside.
"Never give up. And never stop believing." - Rocky Balboa

October 28, 2009, 08:19:07 AM
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donjitsu2

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10-27-09

Sparring and Conditioning -

1.  Heavy Bag work (5 three minute rounds, skill focus)/skip rope between rounds
2. Shin Conditioning: Wuji Posture Zhan Zhuang, Kicking the Muay Thai bag, Blocking kicks with shins
3. Sparring: 8 three minute rounds (striking and takedowns, switch partners every round, 30 seconds rest between rounds)
4. Torso Impact Conditioning: Open & Close the Gate Qigong, Absorbing strikes from fighting stance, "Crunches with Puches" (100 crunches/100 punches from partner), Absorbing strikes with hands on top of head.

Finished with stretching and seated meditation. Rubbed my shins down with jow.

October 28, 2009, 09:46:26 PM
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Tienshinhan

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28th October

Flat Barbell Benchpress
275x3, spotted on 4th
275x3, spotted on 4th
245x8, spotted on 9th
245x5
225x7
225x5

Fixed Weight Barbell Bicep Curls
100 lbs. x 3
80x5
60x10
40x12

Laterall Pulldown Machine
165x7
145x10
125x11

Situp bench
70 even

Cardio
Shadowboxing for 5 minutes

Treadmill Run - 1.67 miles in 16 minutes. Crappy, I know, working on it all the time

And finally

http://www.youtube.com/watch?v=oUvLGTyZk1I

That video is my 245 pound press from a little over a week ago
"Never give up. And never stop believing." - Rocky Balboa

November 01, 2009, 08:46:58 PM
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HADOUKEN

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Here's what I do outside of class:

http://www.basrutten.com/hex/dvds/mma-workout-cd-and-dvd.html

You can watch an example of the All-Around Fighting here:

http://www.youtube.com/watch?v=mYmfmwUc3p8

I do this while keeping certain fitness goals in mind that I borrowed from this:

http://www.kyokushinaz.com/class-info.html

« Last Edit: November 01, 2009, 10:50:03 PM by HADOUKEN »
Develop mind and body to enhance the spirit.

November 01, 2009, 09:43:15 PM
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Tienshinhan

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Now THAT is a non-bullshit karate class. That looks kickass. Jumping squats, intense sparring, HELL yeah. Now that's what I'd feel confident applying on the street! I have to find a place sometime.
"Never give up. And never stop believing." - Rocky Balboa

November 02, 2009, 02:52:16 AM
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Faijer

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Forgot to post a few days ago.

8 minutes alpine pass cross trainer.
3 sets of chin ups.
2 km run, increasing the speed from the original 11 kph by 0.1 kph every 40 seconds (reached 12.5 kph).
3 sets of dumbell benchpress at 17.5 kg per dumbell.
10 minutes random hill HIIT on the bike.
3 sets of dumbell deadlift to shoulder press (somewhat like an olympic lift) at 17.5 kg per dumbell.
15 mintutes of leg stretches.

I'm going to continue with this routine three times a week for a few weeks and see how well it goes.
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November 02, 2009, 06:14:46 AM
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Big Boss

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Straight punch wall for 10 minutes
Backfist wall for 10 minutes
Snakefist wall for 5 minutes
Elbow wall for 5 minutes
Knee wall for 5 minutes
Palm Strike wall for 15 minutes
Hammer Strike wall for 15 minutes

Wince in pain for a day or two

Rinse and repeat.

(I'm bored and alone for long periods of time at work most nights, so it's all about the iron fist training.)
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November 02, 2009, 06:16:22 PM
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donjitsu2

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Lower body:

1a. Bulgarian Split Squat (w/Barbell) - 5 reps x 3 sets (135lbs)
1b. Jumping Lunges - 10 reps x 3 sets (bodyweight)
Worked these two as a superset. Rested 30 seconds between each exercise and 1 minute between supersets.

2a. Glute Bridge (Barbell on hips) - 8 reps x 3 sets (95 lbs)
2b. Swings (kettlebell) - 20 reps x 3 sets (24 kg kettlebell)
Worked these in the same manner as 1a & 1b.

Finished with Burpees and shadow boxing:
3a. 1 minute of shadow boxing
3b. 1 minute of burpees
Worked this cycle for 15 minutes. No rest.

November 02, 2009, 07:54:29 PM
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Tienshinhan

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I know I'm always asking you weird questions, but what are burpees? :confused: Sorry to bother you.
"Never give up. And never stop believing." - Rocky Balboa

November 09, 2009, 12:25:05 AM
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HADOUKEN

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Here's an example of what I was doing Thursday.

http://www.youtube.com/watch?v=ChCDGmKtHJw
Develop mind and body to enhance the spirit.

November 10, 2009, 10:19:49 AM
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psimaster70

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Plyometrics, twice a week or so: Jumping squats, clapping pushups

Strength, 5-6 times a week, using pavel's principles: one armed pushups (currently isometric), pistols 3x3 (currently using momentum), chinups, pullups, L-sit work, Deadlifts (usually do a couple singles), crucifix pushups, grip training (3x3 wrist curls, reverse wrist curls),

Endurance, usually twice a week, training to fatigue, not failure : situps as fast as i can, pushups, sumo squats,

Other; shadow boxing, sparring with my friends (free style, which also includes some randori) punch wall, smack forearms against post, stretch as far as I can in virutally every brutally painful way  you can think of. I also get my cardio from wandering around my neighborhood at night digging up peoples yards looking for jimmy hoffa and crawling up on roof tops.
"It is the chiefest point of happiness when a man is willing to be what he is." Desiderius Erasmus.

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November 12, 2009, 09:58:01 PM
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Tienshinhan

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Today was my first day back in the gym. See how I did for yourself:

Flat Barbell Benchpress
275x2
275x2
245x6
245x3
225x7
225x2

Barbell Bicep Curl
90x3
70x4
50x7
30x11

Lat Pulldowns
160x6
140x7
120x8

Situps
72

Running
Ran on treadmill for .35 miles, but lungs began to give out and coughed up mucus, so I stopped - still getting over the final stages of this horrible cold.
"Never give up. And never stop believing." - Rocky Balboa

November 15, 2009, 05:06:01 PM
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Tienshinhan

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I am mainly posting these regularly on my own forums, but occasionally I'll post results here also:

Flat Barbell Benchpress
275x1
275x1
225x8
225x3
205x10
205x4

Barbell Bicep Curls
70x10
60x11
50x8
40x7

Lat Pulldowns
140x10
120x10
100x12

Situps
80

Treadmill Run
2.65 miles 26:15 minutes

Comments:
Yeah I sucked today so I lifted lighter. I just can't get any air in my lungs with
all this goddamn congestion, but strangely my running distance was good today. So I'm
gonna lift moderately heavy still but not too much over my bodyweight and focus on reps
and cardio - so I can still build mass a bit but focus more on stamina, because that's
what will save me when I can't get any oxygen. Stamina.

Boy this shit pisses me off. I've got a new goal though. Get shredded and build stamina
and focus on mass as a secondary priority. Stamina is what's going to save me from that
harsh Alaskan cold. Stamina. Stamina. That is my goal now.
"Never give up. And never stop believing." - Rocky Balboa

November 17, 2009, 03:33:52 PM
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Tricky

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You know how to really get shredded? In the morning, before you eat anything, go run/do cardio. It makes your body burn stored calories.