everything....man


i did alot, been doing a shit load of shit for about 4 weeks hardcore

cardio-weights-drills-wrestling-kickboxing-conditioning-running-plyometrics

everything, and its so varied day to day, im getting ready for my first submission grappling tournament on March 15 in Wake Forest so im trying to keep my weight stable

im also trying to increase my ability to have enough energy to go for the fuckin finish throughout each minute of every match i may get...im not gonna go into this tournament and not be exciting


NOT MY STYLE

[Edited on March 5, 2008 at 10:54 PM. Reason : x]

3/5/2008 10:51:15 PM

^^which is why begonias is somehow seen as a fitness diva on tww.

[Edited on March 5, 2008 at 10:53 PM. Reason : ]

3/5/2008 10:52:00 PM

i need some ideas on lat exercises outside of lat pull down machines


let me know you meatheads

3/5/2008 10:55:45 PM

^For you: Dips, rows, get off the machine. Doing free weights will help your other muscles.

I've been doing a ridiculous set of workouts lately.

Burpees
Squats while on balance boards
Plyometrics
Pushups while on bosu balls

My goal is to be able to do everything in this:
http://www.metacafe.com/watch/913665/mens_health_contest_second_submission/

[Edited on March 5, 2008 at 10:58 PM. Reason : ]

3/5/2008 10:57:32 PM

no i like a little bit of machines and a little bit of free weights, and a little bit of isometric stuff

i have been brought up on the importance of all three

all my muscle groups are worked while grappling and doing sport specific drills so mostly i use machines to spot train

i just cant think of anymore exercises for lats than that damn pull down machine, so fuckin bored with it

pullups, youre right about that didnt consider it

3/5/2008 11:02:07 PM

Next week, I'm going to try a lower body workout for the first time in almost 3 months

3/5/2008 11:05:45 PM

The direct and superior sub would be pullups (preferably weighted).

For lats ..... pull ups, rows, and the oly lifts.

3/5/2008 11:05:53 PM

im gonna sound like a retardbut what is an oly lift


olympic lift...got it


i dont do that shit no more i dont have access to a place with a platform

but i used to love em to death when i threw shot

[Edited on March 5, 2008 at 11:10 PM. Reason : x]

3/5/2008 11:06:55 PM

mmmkk Arcgreek... well its obvious that you have a pretty strong bias towards Olympic lifts and that sort of thing. I don't see the use in cleaning the weight up as that would be a perfectly good waste of 2-3 reps that I could be using to work my delts. Typically, I would save something like hacksquatting for a leg day. Deadlifting is cool but kinda risky on the back compared to shrugs wouldn't you say? I am a figure competitor not an Olympic powerlifter. I'd save these suggestions for people who do that sort of thing rather than bodybuilding =/


In addition, It would be refreshing to see you make one post of suggestions that didn't push these olympic lifts on people. they aren't ideal for everyone, some people yes, but its not the answer to every question. thats all.

[Edited on March 5, 2008 at 11:08 PM. Reason : add]

3/5/2008 11:06:58 PM

yea id save cleans for an activity that demands the development of total body explosion

like...WRESTLING AND SHOTPUT

or football

deadlift is pretty safe for your back, but its easy to fuck up once you start fatiguing

you really need to be able to maintain your focus

[Edited on March 5, 2008 at 11:09 PM. Reason : x]

3/5/2008 11:08:22 PM

And I will say that there are body builders who don't train like "bodybuilders".....But fine, don't do one lift to get the weight in position, use the rack *don't over look that reccomendation. How much are you pressing and shrugging? (The one lift for placement shouldn't fuck w/ your overall training). What do you do when you have to get groceries? do you save them for back and bicep day? What if you drop them on the floor, will you deadlift them up? You might hurt yourself.



I'm not pushing oly lifts on anyone. Zombie asked for lifts concerning your lats, and guess what.....they hit them ...HOLY FUCKING SHIT (epiphany). He's a smart man....he can figure out how to place them or not to pending his training.

[Edited on March 5, 2008 at 11:20 PM. Reason : ]

[Edited on March 5, 2008 at 11:22 PM. Reason : ]

3/5/2008 11:17:34 PM

man fuck it ill list what i did today


at 6-7:30
-listened to Bas Ruttens Thaiboxing combinations CD which is 2 minutes of punching combinations and knees, and i upped the challenge by adding mid-kicks (striking bags) during the final 30 seconds; 1 min rest
-once the round ended, i went and did 25 pushups, 25 situps with feet against the wall, and 25 free squats
-repeat that stuff x6, so i did a total of 6 rounds (12 mins) thai boxing and a total of 150 situps, pushups, and free squats
8-9:30
-at my gym we drilled three grappling techniques (half guard reversal from bottom, half-guard escape from bottom, and hammer lock-to-armbar from sidemount) did each drill 15 times from both sides with opposition from a partner...shit kicks your ass
-for the last 30 minutes we grappled live-to submission for 4 minute periods without stopping until the period was up, then we switch partners, there were four of us so i got in 12 minutes of wrestling then did stretching

fun stuff, next week we are gonna do more game/contest-oriented grapplign drills to let our bodies heal for the tournament

3/5/2008 11:22:59 PM

I'm assuming they program your workouts pretty closely? Do they have a set changing schedule like crossfit? Have you considered giving that a try, or are you just supplementing theirs w/ some strength stuff?

The mma/boxing/grappling gym near here is a cf affiliate, which is why I ask.

[Edited on March 5, 2008 at 11:29 PM. Reason : sorry if i've asked you this before....]

3/5/2008 11:28:16 PM

no they dont do official workouts for you or anything


i supplement the technical training with strength and muscular endurance training

granted, he does have a conditioning program that he uses for the actual MMA team and busts out on the normal class but its all day to day


he has alot of weird lifts and plyo stuff, sprint drills etc but learning techniques and live wrestling is the focal point of this gym

i mean thats something you may or may not like, there are mixed martial arts gyms that rely more heavily on the conditioning aspect in their normal class....like i know crossfit's main selling point is its reknowned conditioning program in addition to its certification in mixed martial arts training

personally, i feel like the best way to get stronger and more conditioned is to grapple grapple grapple...dont get it wrong we do alot of conditioning shit but it isnt a "system" its just stuff the head instructor did in his pro fighting career and what frank shamrock taught him

i use the pre-workout lifting and cardio stuff so that i come into class worn out

[Edited on March 5, 2008 at 11:35 PM. Reason : dx]

3/5/2008 11:33:53 PM

Geez... remind me to never post my workouts like everyone else. B/C Arcgreek will critique them then beat you down with insults. Maybe its guys like him that cause girls to stay out of the weight room.

On the off chance theres any other girls into training for figure shows or bodybuilding for that matter PM me b/c I could use a female workout buddy.

3/5/2008 11:38:23 PM

you should try begonias

3/5/2008 11:40:12 PM

^^i rememeber askin you about why you lifted so hard, then i asked you what athletics you did

and you got all pissed at me because you assumed that i held the mentality that women cant lift just for their own enjoyment


when really i was just trying to be friendly and compliment you on your solid weight training program



[Edited on March 5, 2008 at 11:43 PM. Reason : x]

3/5/2008 11:41:12 PM

I'm not sure what route I want to go.

I'm going to be checking out a bunch of places in the near future to help me make my mind up.

3/5/2008 11:42:00 PM

yea you definitely gotta shop around, this shit is as much about philosophies as it is the programs themselves


no two gyms are alike in theory or practice

3/5/2008 11:42:50 PM

Aaprior, that had NOTHING to do w/ you being a woman. You played that card yourself.

3/5/2008 11:43:13 PM

ha she seems to like that card

3/5/2008 11:44:04 PM

haha yeah she does

3/5/2008 11:45:27 PM

Well maybe if the atmosphere wasn't so thick with criticism for gals who like to do a little bodybuilding / real weight training.....

^ DNL don't bother budding in.

[Edited on March 5, 2008 at 11:46 PM. Reason : ..]

3/5/2008 11:45:51 PM

i aint hatin its just an observation

^nah man its commendable, i wish more women would realized that picking up a piece of steel wont turn them into Mr. Universe

[Edited on March 5, 2008 at 11:47 PM. Reason : x]

3/5/2008 11:46:12 PM

yeah us tdub guys hate us some fit women..

[Edited on March 5, 2008 at 11:46 PM. Reason : .]

3/5/2008 11:46:23 PM

once again, you played the spade yourself.


In actuality, I have nothing for respect for your goals and training. I just disagree w/ some of your method.



[Edited on March 5, 2008 at 11:49 PM. Reason : ]

3/5/2008 11:47:03 PM

"Fit" comes in many forms...

3/5/2008 11:47:41 PM

i fit my jeans

3/5/2008 11:48:18 PM

guys lets make up and be brothers and sisters in exercise

no beef here

3/5/2008 11:49:27 PM

Zomb - thats exactly the point I'm trying to make. I get crap from guys and girls alike almost daily wondering why on earth I would hurl up 25lb dumbbells to make my biceps grow. Somehow it makes me less of a female, less attractive and turns up noses. But its fun, healthy and as you can see... Ive not turned into Mr. Universe.

More girls need to get the memo.

[Edited on March 5, 2008 at 11:52 PM. Reason : ..]

3/5/2008 11:51:35 PM

That's the "omg, I might wake up one day and be huge" fear. Plenty of men have that fear, too.

[Edited on March 5, 2008 at 11:56 PM. Reason : ]

3/5/2008 11:55:52 PM

^^ I concur. I've met a good number of girls that seem to think that even picking up weights is going to turn them into Ms. Arnold Schwarzenegger. And damn, are you saying you curl 25 pound dumbbells? That sounds like a lot for a girl, no offense meant of course

3/5/2008 11:58:07 PM

^ Yea I curl 25s but I've been weight training for nearly 3 years.

3/6/2008 8:39:44 AM

^^lol 25 is not that much for a chick to curl

3/6/2008 8:47:54 AM

i was going to go swimming this morning...

but the gym doesn't open until 11:45

3/6/2008 8:51:27 AM

did 2 hours of karate last night... she had us doing alot of kicks, it was tiring....

3/6/2008 8:52:03 AM

I don't see how using the smith if you had a prior injury could be worse. Doesn't make much sense.

3/6/2008 9:50:10 AM

Quote :

"I get crap from guys and girls alike almost daily wondering why on earth I would hurl up 25lb dumbbells to make my biceps grow."

The advice I've always given to women is that they should train like they want to become the largest muscular bodybuilder on the planet. The reality is that without the benefit of testosterone that men have, they will never actually gain enough muscle mass to make them look any less feminine.

About the comment about doing shrugs over deadlifts though, I've never seen anyone that built massive traps from doing shrugs alone. You show me a person with huge trap muscles, and I'll show you someone that does deadlifts, cleans, and/or upright rows. Any lift can be dangerous if you're sloppy with it, so there's no reason to look at deadlifts as any more dangerous than you would bentover rows or squats.

3/6/2008 11:08:35 AM

I swam for about 45 minutes after work Tuesday.
Hiked 6 miles at Umstead yesterday.
Still haven't decided what to do today. Maybe some weights?

3/6/2008 11:20:57 AM

walked about 5 or 6 miles in the rain

3/7/2008 1:20:56 PM

^ not smart. natural selection is coming your way.

3/7/2008 4:49:29 PM

CF warm up
Snatch, Clean and Jerk, Front squat, pullups

3/7/2008 11:50:15 PM

^^i had an umbrella

3/7/2008 11:50:41 PM

I love running in the rain, in teh summer.

3/7/2008 11:52:02 PM

i didn't do shit today. but wed and thurs night i played some indoor soccer.

3/8/2008 2:42:37 AM

I'm tired of not being able to do shit

3/11/2008 3:45:24 PM

Quote :

"I don't see the use in cleaning the weight up as that would be a perfectly good waste of 2-3 reps that I could be using to work my delts. "

i have never been a fan of cleans

but as i've been getting into the Crossfit workouts lately (along with bodypart splits ), I noticed that my shoulders were absolutely SMOKED after doing a bunch of cleans. I mean, I had substantial muscle soreness the next day, and cleans were the only real shoulder work I'd done (also did flat bench and deadlifts). I almost never get sore, even from new exercises--I'm now kinda turned on to cleans.



also, i haven't been slacking--i've been in San Diego and on the U.S.S Reagan for since last Wednesday, and without internet access. I worked out every day except for yesterday. No Crossfit stuff--just weights and cardio machines (bike and elliptical)...the facilities on the ship were...ummm...obviously not what I'd have to work with ashore.

Quote :

"I failed my PRT today "

dude

i hope you were no shit laid up in bed with the flu within a day or two before that test

otherwise it's time to up the PT in a big way

3/14/2008 12:18:21 AM

I've been away from weights for about six years, but have been tweaking a three day split (push, pull, legs) with four 30 minute cardio days (alternating steady-state and HIIT) and two ab workouts for the last two weeks.

Have my 20 lb. box of all sorts of supplements and nutritional plan ready to go as of this weekend when I complete my second full week (after being off this long I figured it would take a bit just to get used to it again).

Short-term goal is to gain 10% body weight whilst maintaining 5-6% body fat (probably below the optimum for muscle gain, but I'm comfortable there) over the next 6-8 weeks and then maintain from there.

Might take me a bit longer than planned if I have to change my macros or total calorie intake, but we'll see how it goes.

/fitness blog

3/14/2008 1:21:32 AM

why not incorporate lower body into the push pull days and just do 4 days of lifting a week....

Deads on pull, Squats on push....

3/14/2008 1:27:46 AM

drank less beer then normal

3/14/2008 1:29:49 AM