Randall's Log: Getting in shape for graduation and Jiu Jitsu
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- xdarthveganx
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Re: Randall's Log: Getting in shape for graduation and Jiu J
Today is back and biceps, I am hoping my bruised rib will not get in the way of my workout. I signed up for a nogi bjj class on Saturday but plan to take it easy (jiu jitsu wise) until then and let this heal.
Cardio
20 min
Reverse-Grip Hammer Pulldowns
1 warm up sets of 8-10 reps
3 sets of 10-12 reps
Bent Over Barbell Row
1 warm up set of 8-10 reps
3 sets of 10-12 reps
One-Arm Dumbbell Row
3 sets of 10-12 reps
Reverse-Grip Pulldowns
3 sets of 10-12 reps
Machine Cable Curls
4 triple drop sets of 10-12 reps
Cardio
20 min
Cardio
20 min
Reverse-Grip Hammer Pulldowns
1 warm up sets of 8-10 reps
3 sets of 10-12 reps
Bent Over Barbell Row
1 warm up set of 8-10 reps
3 sets of 10-12 reps
One-Arm Dumbbell Row
3 sets of 10-12 reps
Reverse-Grip Pulldowns
3 sets of 10-12 reps
Machine Cable Curls
4 triple drop sets of 10-12 reps
Cardio
20 min
Last edited by xdarthveganx on Wed May 23, 2012 11:49 am, edited 1 time in total.
https://www.facebook.com/xdarthveganx
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
Re: Randall's Log: Getting in shape for graduation and Jiu J
Ouch, careful with that... I bruised mine at boxing a little while ago. After a few weeks they felt more or less fine when lifting, so I went back to bjj... big mistake; too soon. Set me back an extra couple of weeks.xdarthveganx wrote:...I am hoping my bruised rib will not get in the way of my workout. I signed up for a nogi bjj class on Saturday but plan to take it easy (jiu jitsu wise) until then and let this heal.
- xdarthveganx
- Elephant
- Posts: 1251
- Age: 34
- Joined: Sat Jun 17, 2006 1:57 pm
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Re: Randall's Log: Getting in shape for graduation and Jiu J
Well I will cancel it on Friday if it is still bothering me and I am hoping to just drill and slow roll. PS my new gym is fucking awesome. It doesn't even feel like working out, it feels like a giant playground.
https://www.facebook.com/xdarthveganx
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
- xdarthveganx
- Elephant
- Posts: 1251
- Age: 34
- Joined: Sat Jun 17, 2006 1:57 pm
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- Contact:
Re: Randall's Log: Getting in shape for graduation and Jiu J
Shoulders Workout:
Cardio
20 min
Side Lateral Raise
1 warm up set of 8-10 reps
3 sets of 10-12 reps + plus partial reps to failure
Dumbbell Shoulder Press
3 drop sets of 10-12 reps
Dumbbell Lying Rear Lateral Raise
1 set of 12 reps + 20 partial reps
Shoulder Press (Machine)
3 Sets of 12 reps
Cardio
20 min
Cardio
20 min
Side Lateral Raise
1 warm up set of 8-10 reps
3 sets of 10-12 reps + plus partial reps to failure
Dumbbell Shoulder Press
3 drop sets of 10-12 reps
Dumbbell Lying Rear Lateral Raise
1 set of 12 reps + 20 partial reps
Shoulder Press (Machine)
3 Sets of 12 reps
Cardio
20 min
https://www.facebook.com/xdarthveganx
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
- xdarthveganx
- Elephant
- Posts: 1251
- Age: 34
- Joined: Sat Jun 17, 2006 1:57 pm
- Location: Honolulu, HI
- Contact:
Re: Randall's Log: Getting in shape for graduation and Jiu J
Chest Workout:
Cardio
20 min
Butterfly
2 warm up sets of 8-10 reps
3 triple drop sets of 10-12 reps
Machine Bench Press
3 triple drop sets of 10-12 reps
Incline Dumbbell Flyes
3 sets of 10-12 reps
Cable Chest Press
3 sets of 10 reps
Cardio
20 min
Cardio
20 min
Butterfly
2 warm up sets of 8-10 reps
3 triple drop sets of 10-12 reps
Machine Bench Press
3 triple drop sets of 10-12 reps
Incline Dumbbell Flyes
3 sets of 10-12 reps
Cable Chest Press
3 sets of 10 reps
Cardio
20 min
https://www.facebook.com/xdarthveganx
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
- xdarthveganx
- Elephant
- Posts: 1251
- Age: 34
- Joined: Sat Jun 17, 2006 1:57 pm
- Location: Honolulu, HI
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Re: Randall's Log: Getting in shape for graduation and Jiu J
Rest day but did 40 mins of cardio (mix of bike, stair master and incline treadmill), plus I messed around in the gym trying a few new exercises.
https://www.facebook.com/xdarthveganx
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
- xdarthveganx
- Elephant
- Posts: 1251
- Age: 34
- Joined: Sat Jun 17, 2006 1:57 pm
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Re: Randall's Log: Getting in shape for graduation and Jiu J
Another rest day but got in 40 mins of cardio. Did some sprints today, that wore me out pretty badly. I also got to watch UFC 146 for free at my new gym.
https://www.facebook.com/xdarthveganx
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
- xdarthveganx
- Elephant
- Posts: 1251
- Age: 34
- Joined: Sat Jun 17, 2006 1:57 pm
- Location: Honolulu, HI
- Contact:
Re: Randall's Log: Getting in shape for graduation and Jiu J
Not sure how I am going to get through today's leg workout, it looks scary haha. But I will power through the best I can.
Leg Workout:
Cardio
20 min
Superset:
Leg Press
3 sets of 85 reps: 20 reps with feet at bottom of plate, 20 reps 1 inch up, 20 reps 1 inch up, 25 reps at top of plate
Barbell Squat
3 sets of 20 reps
Resume normal sets:
Leg Extensions
3 triple drop sets of 12-15 reps
1 burnout set with partial reps
Cardio
20 min
Leg Workout:
Cardio
20 min
Superset:
Leg Press
3 sets of 85 reps: 20 reps with feet at bottom of plate, 20 reps 1 inch up, 20 reps 1 inch up, 25 reps at top of plate
Barbell Squat
3 sets of 20 reps
Resume normal sets:
Leg Extensions
3 triple drop sets of 12-15 reps
1 burnout set with partial reps
Cardio
20 min
Last edited by xdarthveganx on Mon May 28, 2012 2:13 am, edited 1 time in total.
https://www.facebook.com/xdarthveganx
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
- xdarthveganx
- Elephant
- Posts: 1251
- Age: 34
- Joined: Sat Jun 17, 2006 1:57 pm
- Location: Honolulu, HI
- Contact:
Re: Randall's Log: Getting in shape for graduation and Jiu J
https://www.facebook.com/xdarthveganx
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
- xdarthveganx
- Elephant
- Posts: 1251
- Age: 34
- Joined: Sat Jun 17, 2006 1:57 pm
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- Contact:
Re: Randall's Log: Getting in shape for graduation and Jiu J
Weight today: 266.6

Triceps, Calves, & Abs:
Cardio
20 min
Triceps Pushdown - V-Bar Attachment
1 warm up set of 8-10 reps
3 triple drop sets of 15 reps
Close-Grip Barbell Bench Press
2 warm up sets of 8-10 reps
3 triple drop sets of 12 reps
Cable Rope Overhead Triceps Extension
2 warm up sets of 8-10 reps
3 triple drop sets of 10 reps
Standing Calf Raises
7 sets of 20 reps
Weighted Sit-Ups
1 warm up set of 8-10 reps
3 sets of 10-12 reps
Hanging Leg Raise
2 sets of 15-17 reps
Cardio
20 min

Triceps, Calves, & Abs:
Cardio
20 min
Triceps Pushdown - V-Bar Attachment
1 warm up set of 8-10 reps
3 triple drop sets of 15 reps
Close-Grip Barbell Bench Press
2 warm up sets of 8-10 reps
3 triple drop sets of 12 reps
Cable Rope Overhead Triceps Extension
2 warm up sets of 8-10 reps
3 triple drop sets of 10 reps
Standing Calf Raises
7 sets of 20 reps
Weighted Sit-Ups
1 warm up set of 8-10 reps
3 sets of 10-12 reps
Hanging Leg Raise
2 sets of 15-17 reps
Cardio
20 min
https://www.facebook.com/xdarthveganx
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
- xdarthveganx
- Elephant
- Posts: 1251
- Age: 34
- Joined: Sat Jun 17, 2006 1:57 pm
- Location: Honolulu, HI
- Contact:
Re: Randall's Log: Getting in shape for graduation and Jiu J
Cardio today! 40 mins
https://www.facebook.com/xdarthveganx
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
- xdarthveganx
- Elephant
- Posts: 1251
- Age: 34
- Joined: Sat Jun 17, 2006 1:57 pm
- Location: Honolulu, HI
- Contact:
Re: Randall's Log: Getting in shape for graduation and Jiu J
Today was another rest day, 40 mins cardio
https://www.facebook.com/xdarthveganx
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
- xdarthveganx
- Elephant
- Posts: 1251
- Age: 34
- Joined: Sat Jun 17, 2006 1:57 pm
- Location: Honolulu, HI
- Contact:
Re: Randall's Log: Getting in shape for graduation and Jiu J
Not sure how I feel about smith machines for shoulder workouts, I may deviate from this a bit once I get to the gym
Shoulder Workout:
Cardio
20 min
Smith Machine Overhead Shoulder Press
2 warm up sets of 10-12 reps
3 sets of 10-12 reps
Smith Machine Overhead Shoulder Press (behind the neck)
1 set of 8-10 reps
1 drop set of 8-10 reps
Seated Side Lateral Raise
4 drop sets of 10 reps
Smith Machine Shrug
3 sets of 8-10 reps
Reverse Machine Flyes
7 sets of 10 reps + + partial reps until failure
Cardio
20 min
Shoulder Workout:
Cardio
20 min
Smith Machine Overhead Shoulder Press
2 warm up sets of 10-12 reps
3 sets of 10-12 reps
Smith Machine Overhead Shoulder Press (behind the neck)
1 set of 8-10 reps
1 drop set of 8-10 reps
Seated Side Lateral Raise
4 drop sets of 10 reps
Smith Machine Shrug
3 sets of 8-10 reps
Reverse Machine Flyes
7 sets of 10 reps + + partial reps until failure
Cardio
20 min
https://www.facebook.com/xdarthveganx
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
- xdarthveganx
- Elephant
- Posts: 1251
- Age: 34
- Joined: Sat Jun 17, 2006 1:57 pm
- Location: Honolulu, HI
- Contact:
Re: Randall's Log: Getting in shape for graduation and Jiu J
Chest & Triceps:
Cardio
20 min
Dumbbell Bench Press
2 warm up sets
2 sets of 6-8 reps
Incline Dumbbell Press
2 warm up sets
2 sets of 10 reps, 1 triple drop set of 10 reps
Butterfly
2 warm up sets
3 drop sets of 8 reps
Triceps Pushdown - Rope Attachment
2 warm up sets
3 drop sets of 10-12 reps
Cable Rope Overhead Triceps Extension
2 warm up sets
3 drop sets of 10-12 reps
Smith Machine Close-Grip Bench Press
2 warm up sets
2 sets of 12 reps, 1 set of 12 reps + partial reps until failure
Cardio
20 min
Cardio
20 min
Dumbbell Bench Press
2 warm up sets
2 sets of 6-8 reps
Incline Dumbbell Press
2 warm up sets
2 sets of 10 reps, 1 triple drop set of 10 reps
Butterfly
2 warm up sets
3 drop sets of 8 reps
Triceps Pushdown - Rope Attachment
2 warm up sets
3 drop sets of 10-12 reps
Cable Rope Overhead Triceps Extension
2 warm up sets
3 drop sets of 10-12 reps
Smith Machine Close-Grip Bench Press
2 warm up sets
2 sets of 12 reps, 1 set of 12 reps + partial reps until failure
Cardio
20 min
https://www.facebook.com/xdarthveganx
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
- xdarthveganx
- Elephant
- Posts: 1251
- Age: 34
- Joined: Sat Jun 17, 2006 1:57 pm
- Location: Honolulu, HI
- Contact:
Re: Randall's Log: Getting in shape for graduation and Jiu J
Shoulders & Calves:
Superset:
Side Lateral Raise
2 warm up sets of 8-10 reps
3 triple drop sets of 10-12 reps
Front Plate Raise
1 warm up set of 8-10 reps
3 sets of 10-12 reps
Superset:
Military Press (Dumbbells)
3 triple drop sets of 8-10 reps
Seated Bent-Over Rear Delt Raise
3 sets of 10-12 reps
Superset:
Seated Calf Raise
2 triple drop sets of 10-12 reps
Standing Calf Raises
2 sets to failure
Tonight from 5-6 Brazilian Jiu Jitsu
Superset:
Side Lateral Raise
2 warm up sets of 8-10 reps
3 triple drop sets of 10-12 reps
Front Plate Raise
1 warm up set of 8-10 reps
3 sets of 10-12 reps
Superset:
Military Press (Dumbbells)
3 triple drop sets of 8-10 reps
Seated Bent-Over Rear Delt Raise
3 sets of 10-12 reps
Superset:
Seated Calf Raise
2 triple drop sets of 10-12 reps
Standing Calf Raises
2 sets to failure
Tonight from 5-6 Brazilian Jiu Jitsu
https://www.facebook.com/xdarthveganx
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here
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