11-14-2007, 01:40 AM
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#26 (permalink)
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Sureņo
Join Date: Dec 2005
Posts: 2,911
Rep Power: 10
 Gender: Male
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Lower Body Hypertrophy
Leg Ext. - 5x15
Hamstring Curl - 5x10
Decline Crunches - 3x10
Seated Calf Raise - 70x15, 90x15, 115x15
Preacher Curl Machine - 3x15
Dip Machine - 3x15
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11-16-2007, 04:06 AM
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#27 (permalink)
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Sureņo
Join Date: Dec 2005
Posts: 2,911
Rep Power: 10
Gender: Male
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Upper Body Strength
Flat DB Press - 55x10, 65x8, 75x6, 85x6, 95x5
DB Row - 50x8, 60x8, 70x8, 80x8
DB Shoulder Press - 55x8, 65x9, 75x7
DB Shrug - 95x10, 105x10, 115x10
Superset Forearm
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11-17-2007, 12:04 AM
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#28 (permalink)
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King Shit of Fuck Mountain
Join Date: Jan 2004
Posts: 18,483
Rep Power: 50
 Gender: 
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Full body AIDS
__________________
StringBean134: imagine them all side by side, erect, so many dicks
"It's all about good lols and good brolls"
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11-17-2007, 12:37 AM
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#29 (permalink)
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Sureņo
Join Date: Dec 2005
Posts: 2,911
Rep Power: 10
Gender: Male
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Quote:
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Originally Posted by Insane_Man
Full body AIDS
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11-18-2007, 03:19 AM
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#30 (permalink)
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Sureņo
Join Date: Dec 2005
Posts: 2,911
Rep Power: 10
Gender: Male
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Lower Body Strength
Squat - 135x10, 165x10, 195x5, 215x3, 235x3
Rotary Calf (plt loaded) - 70x20, 90x20, 110x20
Sing Db Ext. (lying) - 15x15, 20x15, 25x15
Seated Preacher Curl - 20x15, 50x15, 60x11
Ab Machine - 3x15
Hypers - BWx15, 10x15, 15x15
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11-18-2007, 07:46 PM
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#31 (permalink)
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Death Dealer
Join Date: Dec 2005
Posts: 18,481
Rep Power: 26
Gender: Male
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Get those fucking squats up.
__________________
Quote:
Originally Posted by estray
Its hard to deny that much of Mrcrapshacks posts/threads reek of douchbaggery.
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Quote:
Originally Posted by Insane_Man
It's all about staches, lols and brols.
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11-18-2007, 08:18 PM
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#32 (permalink)
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Sureņo
Join Date: Dec 2005
Posts: 2,911
Rep Power: 10
Gender: Male
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Quote:
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Originally Posted by ManOfMuscle
Get those fucking squats up.
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yea i know. small numbers for a big guy.
my knees start hurtin bad during/after anything over 200 or so though.
so slow and steady might be the only way to get the numbers up. 
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11-19-2007, 04:03 AM
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#33 (permalink)
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Senior Veteran
Join Date: Jul 2003
Location: enroute VA
Posts: 10,245
Rep Power: 43
Gender: Male 
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i'm seeing progress in here..i need to update my shit.
__________________
"The world ain't all sunshine and rainbows...it ain't about how hard you hit, it's about how hard you can get hit and keep moving forward, how much can you take and keep moving forward?"
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11-19-2007, 04:18 AM
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#34 (permalink)
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Sureņo
Join Date: Dec 2005
Posts: 2,911
Rep Power: 10
Gender: Male
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Quote:
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Originally Posted by adidamps2
i'm seeing progress in here..i need to update my shit.
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thanks man, i'm really liking this new routine.........
it's got me pumped up all around, got me putting in more time on the matts and ring too. so hopefully the fight training doens't hinder me too much with the weights.
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11-19-2007, 09:41 PM
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#35 (permalink)
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Sureņo
Join Date: Dec 2005
Posts: 2,911
Rep Power: 10
Gender: Male
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2hrs grappling AM
2hrs boxing/grappling PM
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11-20-2007, 11:15 PM
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#36 (permalink)
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Sureņo
Join Date: Dec 2005
Posts: 2,911
Rep Power: 10
Gender: Male
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Upper Body Hypertrophy
Incline DB - 60x10, 70x10, 80x10, 90x10
Cable X's - 3x12
Pull Ups - body weight 1x5, 1x6, 1x6 (yea i'm a weak bitch)
Reverse Grip BB Rows - 95x12, 115x12, 135x12 (first time doing these, not sure if form was right)
Seated DB Lat Raise - 20x10, 25x10, 30x10 (first time doing, not sure if form was right)
BB Shrug - 155x15, 175x15, 195x15
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11-20-2007, 11:17 PM
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#37 (permalink)
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Sureņo
Join Date: Dec 2005
Posts: 2,911
Rep Power: 10
Gender: Male
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2.5 hrs gi and nogi wrestling and grappling done an hour after weights. i'm beat.
time for happy hour taco tuesday 
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11-21-2007, 05:18 PM
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#38 (permalink)
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Sureņo
Join Date: Dec 2005
Posts: 2,911
Rep Power: 10
Gender: Male
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1.5hrs grappling
__________________
Quote:
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Originally Posted by Insane_Man
bro all aids means to me is an anadrol script
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11-24-2007, 02:13 AM
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#39 (permalink)
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Sureņo
Join Date: Dec 2005
Posts: 2,911
Rep Power: 10
Gender: Male
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Lower Body Hypertrophy
Leg Press w/ Calves - 4plates x 12, 5Px12, 6Px12, 8Px12, 10Px12
Leg Ext - 4x10
BW Flat Crunches - 3x20
Skull Crusher - 30x12, 40x12, 50x12
Reverse BB Curl - 50x12, 60x12, 70x12
__________________
Quote:
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Originally Posted by Insane_Man
bro all aids means to me is an anadrol script
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11-24-2007, 09:17 AM
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#40 (permalink)
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Senior Veteran
Join Date: Jul 2003
Location: enroute VA
Posts: 10,245
Rep Power: 43
Gender: Male
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Quote:
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Originally Posted by OC Cartel
2.5 hrs gi and nogi wrestling and grappling done an hour after weights. i'm beat.
time for happy hour taco tuesday |
thats a lot of exercising there OC..nicely done
__________________
"The world ain't all sunshine and rainbows...it ain't about how hard you hit, it's about how hard you can get hit and keep moving forward, how much can you take and keep moving forward?"
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11-26-2007, 04:11 PM
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#41 (permalink)
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Sureņo
Join Date: Dec 2005
Posts: 2,911
Rep Power: 10
Gender: Male
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1.5hrs bjj
__________________
Quote:
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Originally Posted by Insane_Man
bro all aids means to me is an anadrol script
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