Justin’s Workout blog

http://justin113.blogspot.com/

IDK what I’m doing with this place yet, although I don’t plan on deleting it.  But new workouts can be found there

Morning

BJJ drill class

Evening

3 sets 8-12 pull workout

bent over row
upright row
sldl
curl

I might be moving my blog to blogspot.  In doing so I will focus more on detailing some BJJ training, boxing, and more mma specific things.  Basically I will be switching my focus from lifting and conditioning, to everything and will blog much more events.  This way I can also do new stuff, like maybe make a seperate log on food/nutrition or atleast make some blogs with recipes and diet tips of mine, pics of my dinner, etc.  I’m just interested in trying new things out.  IDK when I will be starting this, if I do.  Will link it when I do.

Morning

Warmup; 

Cycle x 2 mins
Mobility drills
Jumping jacks x 25
Bicycle crunches x 25
Cycle x 3 mins

BJJ GI class

Evening

MMA

round 1; boxing
round 2; grappling
round 3; boxing
round 4; grappling
round 5; single leg takedown drills

.. then we worked on specific things and techniques

I plan on taking wednesday as a rest day, as I know I’m going to have a busy day at work since we are getting a lot of furniture in I’ll be having to move around.  I’ve worked hard several days in a row now too so I’ll probably be a bit sluggish tomorrow anyway haha.  I might however do some cardio, very light cardio. 

Thursday, I’m planning to go to a Jiu Jitsu drill class which focuses on both GI and no GI, fight specific drills.  In the evening I’ll do my usual heavy lifting on my pull day.  Depending on how I feel I may still go back to train again, but I’m not for sure - may be over kill.

bench press; 3×8 @ 100
cg press; 3×10,12,9 @ 80
db shoulder press; 3×10 @ 25
front squat; 3×12 @ 100

Heavy bag

3 five minute rounds - freestyle, high intensity

slip bag x 3 min
shadow boxing x 3 min

Core work

weighted situps superset bicycle crunches
around the worlds superset side bends
push presses superset db punches
russian twists x 50

sprint x 1 min

clean
bent over row
squat
curl
bent over row
bench press
lunge
shoulder press
cg press
bicycle crunches

20 secs on, 10 sec off
3 sets with 40 sec rest between sets

then..

Jumping jacks x 50
Sprint x 1 min

For whatever reason I’ve decided to take my already rushed morning and post my nutrition/supplements for the start of the day.  This is the usual thing and I rarely stray from this routine.

Breakfast

Shake (1 1/2 cup oats, 1 scoop whey)
* sometimes I will add in a teaspoon of olive oil, probably once or twice a week

While I walk around getting things ready and my lunch ready for the day, I’ll eat around 1/2 cup of blueberries.

Supplements

GNC Megaman multi (2)
GNC Triple strength fish oil cap (2)

* I usually have like 3 or 4 brands of fish oil so its not always GNC, I usually mix and match the brands, atleast 2 in the morning, up to 4 caps.  Same prior to bed time, 2-4 more caps.

And then the most important thing of anyone’s morning… COFFEE!

Atleast one strong cup, maybe two. 

Ok, now off to work.

well.. i think i got around 1 hour of sleep last night and feeling under the weather so idk how good this workout is going to be, but im going to attempt it.  ever since ive started the push/pull routine i feel much stronger in the push day but maybe that is because of the bench and squat being on that day.  i believe the stiff leg deadlift really helps me as a fighter since it hits my hams and lowerback well.  however, i dont use much weight because i feel its one of the exercises you shouldnt stack weight on at all.. just enough.  i think i would benefit from replacing it with the hack squat or lunges in all around muscle building however.  i might do that down the road but im not for sure yet.  you are ‘pulling’ the bar in the hack squat but also pushing with your legs, either way it would fit in the routine well i think.  i really try to keep the push/pull exercises completely seperate though.  idk, time will tell.  i thought i was never going to make it through work today, but i did and now all i want to do is crash, but its not gonna happen.  time to lift.

Bent over row 3×12 @ 100
Upright row 3×12,10,10 @ 65
SLDL 3×12 @ 80
Barbell curl 3×12 @ 50

Warm-up stretching and light weight sets for bent over row, upright row, SLDL 

Pre-workout 1 cup~ pasta, 4 oz tuna, 1 slice toast

Post-workout shake (1 1/2 cup oats, 1 scoop whey), blueberries

** glad i decided to tough it out tonight and lift, very very happy with my workout tonight.  i guess ya just never know huh?  time to move up in weight on some exercises next week.