122709

CHEST/SHOULDERS

FLAT BB PRESS
115×11
115×9

INCLINE BB PRESS
95×6
95×6

INCLINE DB PRESS
25×12
30×9

DIPS
bwx10
bwx10

DECLINE BB PRESS
105×12
105×11

BB MIL PRESS
75×9
95×8

FRONT RAISE/SIDE RAISE(super set)
12×12
12×12

1/2 mile run
bunch of crunches

NOTES
quick wokrout, short rest times and alot of reps
gunna tweak this workout next week, low reps on flat BB press and higher reps on other chest movments, going to do that on DL day and squat day…low rep scheme for the big 3 and hyper stuff for the other stuff.
diet is going good today
time to shower and head to work.

hyper

Ive switched to a hyper type workout, going to still try to lift heavy weight but want to do higher rep ranges, we will see what happens till March/April. Gunna do some fun stuff

BACK/TRAPS

supine pull ups
x10
x10

bent over row
1×115x6
1×115x8

deadlift
2×185x8

BB shurg
275×6
275×6

3min run
1min walk
x30min

122309

BENCH PRESS
75×5
95×5
105×4
115×2x3
125×2x2
115×2x3
105×4
95×6
75×8

MACHINE FLIES
5 SETS 10 REPS

SQUATS
165×5
195×5
225×2x3
245×5x3

NOTES
-everything felt light, ran through this workout with short rest breaks and maxium energy, can’t wait for the start of next next.
-long distance running coming soon

good night
merry Christmas eve

122109

DEADLIFT TO KNEES
145×3
175×3
205×2 205×2
215×3 215×3 215×3 215×3

INCLINE BB PRESS
65×6 95×6 95×6 95×6

BW DIPS
5X5

RACK PULLS
155×4
185×4
215×4 215×4
245×3 245×3 245×3 245×3

BB LUNGES
85×5 85×5 85×5 85×5 85×5

stretching/yoga(legs were really tight)

NOTES
workout wasn’t as hard as i expected, so i cut down the rest time to keep the heart pumping
first time ive done lunges in awhile, good pump, going heavier next time.
hanging out with heahter before work at 3..blah
4 days till xmas, still have warping to do .

blurb

time to shower, going to be away from heather for 8hrs, never good. seeing families this week, always good diet going ok today, did have some hot coco but dont think that is to bad…right?

need to find something to eat for work..heather didn’t eat her hamburger last night so i think i will take them with me tonight along with some protein powder.

oh got a letter back from county of Orange about my application to be a sheriff trainee, it would be a steady and interesting job, so i will go for it, test is in january.

shower time.

what i’m about

and those HS teachers said id never amount to anything, i got my own blog..oh shit!:)

i’m 23, married live in so cal..and i like fighting, so i figure i dont want a 9-5 so i’m going to become a mixed martial artist, throw blows and break arms.

so here we go

Training
jiujitsu/muay thai/mma 0x a week for now lol but hopefully that will change
cardio(running,sprints,HIIT)4-6x a week
power lifting 3x a week

Diet
C.H.A
start off at a few days a week and move into 7 days a week with 1 cheat meal

i have a grappling tournment in 11 weeks 6 days…my goal is to make under 170..we’ll see. i plan on doing a lot of grappling this year, more than 2009, and MAYBE get an amateur fight, but we will see.

my ultimate weight goal is to walk around at about 150 and fight at 130-145, i can do it.

well time for bed, i have a date with deadlifts tomorrow.
good night

Week 1 Day 1

SHIEKO DAY 1 WEEK 1

BENCH
75×5
95×2x4
105×2x3
115×5x3

SQUAT
165×5
195 2×5
225×5x5

BENCH
75×5
95×5
105×4x4

DB FLIES
5setsX10 reps

GOOD MORNINGS
115X5X5