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Randall's Log: Getting in shape for graduation and Jiu Jitsu


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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

Edited by xdarthveganx
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Weight today: 266.6

 

http://img338.imageshack.us/img338/2728/weightr.jpg

 

 

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

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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

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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

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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

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  • 3 weeks later...

Just to let everyone know, I haven't stopped. My log has been neglected because I am doing less lifting and more jiu jitsu and muay thai for fitness. I am down 22 pounds since I started and am feeling great. I am still lifting a couple times a week but usually focus on big compound lifts like dead lifts, cleans, bench press etc, sometimes I also just do full body circuit lifting. The weight is actually coming off faster then ever and I am super happy with the progress so far.

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  • 8 months later...

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