10-25-2007, 11:35 PM
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#1 (permalink)
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Sureņo
Join Date: Dec 2005
Posts: 2,911
Rep Power: 10
 Gender: Male
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OC's new program
age: late 20's
weight: 245ish
height: 6'4
currently involved with mma training 3-4x a week (bjj, wrestling, kickboxing)
goals: drop a little weight and put on some more lean mass. 
injuries: blown out knees from mma training over a year ago, nursing/recovering from past pinched sciatic nerve and shoulder nerve
Supplements: creatine, beta-alanine, taurine, and protein powder, msm, and joint juice.
Upper body strength
flat bench - 135x10,155x5,185x5,205x3,225x2,245x2
BB row - 95x6,115x6,135x6,155x6
smith press - 95x6,115x6,135x6
bb shrug - 135x10,155x10,175x15
forearm bb curl super set 20lbs.
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Quote:
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Originally Posted by Insane_Man
bro all aids means to me is an anadrol script
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Last edited by OC Cartel; 11-02-2007 at 12:57 AM.
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10-27-2007, 02:09 AM
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#2 (permalink)
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Sureņo
Join Date: Dec 2005
Posts: 2,911
Rep Power: 10
Gender: Male
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Lower Body Strenght
Squats - 135x5, 155x5, 175x5, 185x5, 205x5
Lying Hamsting Curls - 80x8, 90x8, 100x8
Seated Calf Raise - 45x20, 70x20, 90x20
Seated DB Curl - 30x15, 35x15, 40x12
Seated Overhead DB Ext - 45x20, 55x20, 65x15
Back Ext - 155x20, 170x20, 185x20
Abs - 90x15, 100x15, 110x15
30 min. on treadmill
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Quote:
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Originally Posted by Insane_Man
bro all aids means to me is an anadrol script
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Last edited by OC Cartel; 10-30-2007 at 05:11 AM.
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10-30-2007, 05:10 AM
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#3 (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
Db Incline - 55x10, 65x10, 75x10, 85x10
Cable X's - 3x12
Body weight pullups - 3x5
Db Lateral Raises - 25x10, 30x10, 35x10
Db Shrug - 90x10, 100x10, 110x15
15 min. on bike.
__________________
Quote:
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Originally Posted by Insane_Man
bro all aids means to me is an anadrol script
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10-31-2007, 05:31 PM
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#4 (permalink)
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Death Dealer
Join Date: Dec 2005
Posts: 18,481
Rep Power: 26
Gender: Male
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You missed a back exercise. Kick ass and take names.
__________________
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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11-02-2007, 12:28 AM
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#5 (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
DB Lunges - 45x8, 50x8, 55x8, 60x8
Leg Press - 4 plates per side x 12, 6 plates x 12, 8 plates x 12
Rotary Calf - 90x12, 110x15, 130x15
Ab Machine - 3x10
Reverse Barbell curl - 45x15, 55x15, 65x17
Tricep Pushdown (v-bar cable) - 3x12-15
25min. on bike.
*foot and knees were acting up from previous days mma/muay thai training 
__________________
Quote:
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Originally Posted by Insane_Man
bro all aids means to me is an anadrol script
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Last edited by OC Cartel; 11-02-2007 at 12:41 AM.
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11-02-2007, 12:48 AM
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#6 (permalink)
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Experienced bodybuilder
Join Date: Jun 2003
Location: Ohio
Posts: 789
Rep Power: 6
Gender: Male 
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what supplements are you goiong to add to this training? you are in your late 20's you could cut up a little as you stated you wanted to do with some good research I am sure that we all could help you set something up if you had a fight coming up! I am sure that deca would do wonders on your joints (knees) and what not you stated above, allong with giving you some clean muscle mass and if done right decrease fat if you have any. Oh yea your strength will go through the roof!
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LION
Do.... or Do not....... there is no try!
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11-02-2007, 12:56 AM
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#7 (permalink)
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Sureņo
Join Date: Dec 2005
Posts: 2,911
Rep Power: 10
Gender: Male
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hey bro.
supplements: creatine, beta-alanine, taurine, and protein powder, msm, and joint juice.
i'm just doing various grappling tournaments right now which are 1-2 per month. anything over about 210 pounds is in the "unlimited" weight class. my ideal weight is around 230. so another 15-20 and i'm straight.
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Quote:
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Originally Posted by Insane_Man
bro all aids means to me is an anadrol script
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11-06-2007, 03:24 AM
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#8 (permalink)
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Sureņo
Join Date: Dec 2005
Posts: 2,911
Rep Power: 10
Gender: Male
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Upper Body Strenght
Flat Bench - 155x10, 175x8, 195x5, 215x5, 235x5
HS Row - 70x6, 100x6, 125x6, 145x8
BB Shoulder Press - 95x6, 135x6, 155x6
Smith Press Shrug - 135x15, 225x15, 275x15
BB Forearm Curl - 3x8-15
Followed later in the day by 2 hrs nogi grappling. Feeling pretty good.
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11-06-2007, 09:39 PM
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#9 (permalink)
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Olympian Bodybuilder
Join Date: Jun 2004
Location: In the Gym
Posts: 2,819
Rep Power: 6
Gender: Male
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where u train bjj?
__________________
Its not all about winning---its about how you deal with a lose and how you respond to adversity
-Randy Couture
http://www.trueprotein.com
- Discount Code ADA774 for a 5% discount-
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11-07-2007, 12:52 AM
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#10 (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 mister69
where u train bjj?
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team in socal
Last edited by OC Cartel; 11-07-2007 at 12:55 AM.
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11-07-2007, 09:09 AM
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#11 (permalink)
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Olympian Bodybuilder
Join Date: Jun 2004
Location: In the Gym
Posts: 2,819
Rep Power: 6
Gender: Male
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i train bjj and wrestling--its tough to hit the weights and grapple--but i am getting stronger and leaner--I will drop ya a pm.
__________________
Its not all about winning---its about how you deal with a lose and how you respond to adversity
-Randy Couture
http://www.trueprotein.com
- Discount Code ADA774 for a 5% discount-
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11-08-2007, 04:14 AM
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#12 (permalink)
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Sureņo
Join Date: Dec 2005
Posts: 2,911
Rep Power: 10
Gender: Male
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Lower Body Strenght
Deads - 135x5, 205x5, 255x5, 295x5, 315x5
Leg Ext - 3x15
Rotary Calve - 50x20, 70x20, 90x20
BB Curl - 65x15, 75x15, 95x13
Skull Crusher w/ preacher bar - 20x15, 40x15, 50x12
Abs - 3x15
45min. on stationary bike
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11-08-2007, 04:18 AM
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#13 (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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nice log OC..glad to see ya posting in here now.
__________________
"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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11-08-2007, 04:28 AM
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#14 (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
nice log OC..glad to see ya posting in here now.
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thanks. i look forward to your input.
just be gentle 
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11-08-2007, 04:59 AM
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#15 (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 dint realize you were that friggin tall either. damn.
__________________
"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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11-08-2007, 05:13 AM
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#16 (permalink)
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Death Dealer
Join Date: Dec 2005
Posts: 18,481
Rep Power: 26
Gender: Male
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Quote:
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Originally Posted by OC Cartel
45min. on stationary bike
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What is this god damn cardio doing in here?
__________________
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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