Maximum’s BodyBlog

Superset 3 sets: Smith Flat Bench: 1 plate/1 quarter x12
Lunges w/25lb db in one hand: x10

Giant Set 4 sets: Seated Cable Rows 160lbs x10
Leg Press x10
Dips xfailure or Incline Hammer Strength 85lb/side x10

Close Grip Bench: 65lbs 2×12
85lbs 1x 10

One Arm Row: 65lbs x6
85lbs x6
95lbs x6

Machine Flyes: 125lbs 3×12

Warmup: Hammer Strength Inclines (1)45/side 2×15; T-bar 75lbs 2×15
Superset- Smith Flat Bench: 65lb/side 3×18; Bent Rows 145lbs 3×10

Incline Dumbbell Press- 60lb’s 3×12

Lateral Raises: 25’s 3×10

Walking Lunges: once around 1/8 mile track

Superset: Machine Flyes: 125lbs 3×10; Machine Tricep Dips 3/4 stack 3×12

Superset: Machine Reverse Flyes: 75lbs  2×12; Machine Shoulder Press 75lbs 2×8

Dips: 3xfailure

It’s getting better.

One hour on the heavy bag. Combinations are getting more crisp…still undoing months of cobweb buildup.

Smith Rack Pulls (1) 45/side 3×12

Incline Press 55’s 4×13

Smith Flat Bench (1) 45 & (1) 25 4×12

Bent Rows 175lbs 3×10

Dips 3x failure

Cable Rows 140lbs 4×10

Side Laterals 20’s 3×10

Standing Smith Shoulder Press (1) 45 3×13

Crunches 5×50

Knee Raises 3×20

Stretch

Light Workout

Warmup: Bosu Crunches 4×50

Warmup: Behind the neck pulldowns 50lbs 3×12

Bent Rows: 95lbs 2×12 115lbs 2×12 (oh how far we’ve fallen!)

Barbell Shrugs: 115lbs 3×12

Preacher Curls: 65lbs 3×12

Behind the Neck Pulldowns: 110lbs 3×12

Pulldowns: 110lbs 2×12

Isolateral Hamstring Curls: 40lbs 3×10

Isolateral Leg Press: 100lbs 3×12

Machine Reverse Flyes: 70lbs 3×12

Elliptical: 20 minutes

Decent workout today. Again, 2/3rd of my body. I’m still trying to find the right exercises to relieve the disk bulging.
Warmup with Hammer Strength Inclines: 45lb/side, 2×15, Front raise with 25lb plate 2×15
Dumbbell Chest Press: 55’s 3×10

Smith Machine Incline Bench: 50lb/side 3×12

Superset- Incline Dumbbell Press: 55’s 3×10 -> Reverse Flyes: 10’s 3×12

T-Bar Rows- 135lbs 3×10

Close Grip Bench- 95lbs 3×8

Lateral Raises- 15’s 3×15

V-Bar Pulldowns- 100lbs 3×12

Single Leg Extensions- 40lbs 3×10

Machine Shoulder Press- 70lbs 3×8

Machine Dips- 3/4 stack 3×15

Tricep Pushdown- 100lbs 3×12

My own rehab isn’t going as well as planned. I’ve been doing behind the neck pulldowns (facing away from the stack), reverse flyes, shrugs…all moves I never emphasized. I’ve also been strengthening and loosening my hip area. Overall, I’ve gone to a three day split, hitting 2/3 of my body on each workout. I’ve regained some arm and shoulder size, got back my v-taper, and pretty much look better than when I was doing bjj and san shao. I’m hoping to be a solid, pliable 185, 190 and lose the numbness in my hand. That’s the goal.

Didn’t do NAGA. Ct scans revealed two degenerative disks in my neck….not the news I wanted to hear. I was bummed for a little while- have ceased mma training for the rest of summer. I’ve decided to do just maintenance and "aesthetics" training. Fairly low weight, and strict, slow and high reps. I’ve abandoned the heavy duty exercises that puts stress on my spine and hips.
Incline Press: 65lbs 5×15 (pause at top and bottom)

Machine Chest Press: 85lbs 5×15

Dumbbell Lateral Raise: 15lbs 3×18

Seated Cable Rows: 130lbs 3×12

Single Leg Extensions: 50lbs 3×15

Forearm curls: 65lbs 3×15

Bosu crunches: 3×30

Knee raises: 3×20

Getting ready for the NAGA tourney later this month. Trying to work on my legs, back and core…while dropping some weight. Weighed in at 177lbs in a towel.

Lunges: (30lb db’s) 3×12

Sumo Deadlifts: 135lbs 1×12; 185lbs 1×10; 235lbs 1×10;

Sumo Deadlifts: (popping to my feet from my knees first) 135lbs 4×7

Pushups on BOSU: 3×20

Ball crunches: 3×25

Knee raises: 3×25

Bridge ups: 3×25

Rolled with my grappling partner 2.5 hours with minimal breaks. Then lifted rolls of sound deadener and did interior work for 6 hours after. I think that’s a fair workout.

Flat dumbbell press: 55lbers 4×15

Dips: bodyweight 4xfailure

Tricep pressdown: 150lbs 3×15

San Shao training 1.5 hours (sparring, pad-work, shadowboxing)