kzacher/Lesok's journal to defeat demons

[Buff Brogan]

Wow. Definitely subbing this thread. Crush 'em.

Ha! Just found this. I was reading your challenge thread and realized I never once saw a workout posted.

 

Impressive lifts!

haha thanks guys, that means a lot. i built this shortly after, as i thought it was what i was supposed to do, when i was still learning my way around NF.

 

6/1 i felt weak for some reason yesterday. not sure why

Squat      5              160

                5              190

                5              230

                5              270

                5              310} struggled a bit more on this than i would have liked. i know it's not my max, but it felt very heavy

 

Bench      5              130

                5              160

                5              190

                5              220

                5              250} same as above

 

Row         5              100

                5              120

                5              140

                5              170

                5              190

[Super Destroyer]

Moving some big weight.  Keep rockin that iron!

[Buff Brogan]

Moving some big weight.  Keep rockin that iron!

thanks SD, i'm trying to anyway haha

[Buff Brogan]

6/3:

 

1.5 hours of striking class

1.5 hours of mma class

 

i think i threw over 1000 kick yesterday

[Buff Brogan]

6/4: 1.5 hours of grappling class, moderate resistance

5 x 3 min rounds of hard grappling

 

6/5: 2.5 hours of striking class

4 x 3 min rounds of light sparring (30-40%)

30 minutes of sprints mixed with technique style kicks

6/6: off

6/7: 30 mins of swimming

 

6/8: gonna test maxes in the BIG 3

[Buff Brogan]

6/8:

 

squat: warm up sets of 135 x 10, 225 x 5

max attempts

1 = 315

2 = 385 - new pr!

3 = 405(failed)

bench: warm up sets of 135 x 7, 225 x 3

max attempts

1= 275

2= 315 - new pr!

3= no attempt made

deadlift: warm up sets 135 x 10, 225 x 7

max attempts:

1=315

2=385 - new pr!

3=405 - NEW PR!!!

[Buff Brogan]

man i'm behind on this thing

6/9: off

6/10: 1.5 hours of striking class, 30 mins of MMA style grappling

6/11: off

[Buff Brogan]

6/12:

1.5 hours of striking class, 10 mins of body conditioning(stand there and take body shots), 1 hour of MMA class (moving from strikes to take downs)

 

Friday the 13th: felt strangely weaker than i should have. like, a lot weaker... you'll see by numbers

 

squat: 5 x 135, 5 x 185, 5 x 225, 3 x 255(i felt like i was trying to squat 315 or more)

 

bench: 5 x 85, 5 x 115, 5 x 135, 2 x 185(again, felt like it was much more than it was)<-- also,  had this weird pain in my right arm. like whenever i was holding weight, either bench or DLs, nothing wrong. as soon as i let go/racked the weight this terribly sharp pain from my wrist to half way up my forearm shot through for a few seconds. got no damn clue what that's about

 

DLs: 5 x 135, 3 x 225, 1 x 255(same as above)

 

OHP: 5 x 45, 5 x 95, 5 x 115, 25 x 45

[Super Destroyer]

I hope your arm is okay. As for feeling week, it happens. Take care of yourself and have an awesome week 2!

[Buff Brogan]

I hope your arm is okay. As for feeling week, it happens. Take care of yourself and have an awesome week 2!

thanks SD. i don't know what it is, it doesn't feel like sprain or anything. i mean, the pain only came on as soon as the pressure from the weights was gone. just strange.

[Buff Brogan]

6/15: normally sundays are my lift days. i like to work out on sundays because a good portion of the rest of the world goes on monday. but i skipped yesterday. figured with as fatigued as i was last week coupled with father's day, it was a justified sacrifice. 

[Buff Brogan]

6/16:

1.5 hours of grappling class

30 mins of free grappling/rolling

[Buff Brogan]

6/17:

1.5 hours of striking class

30 mins of ground and pound work (offensive and defensive)

20 mins of sprints

[Buff Brogan]

6/18: 1.5 hours of grappling class

30 mins of 2 min rounds rotating partners every round

 

50 push ups

25 squats (bw)

[Buff Brogan]

6/19:

2 hours of striking class(includes 20 mins of cardio striking)

10 mins of stretching

 

6:20: squats: 5 reps of the following weights 115, 135, 155, 185, 205, 225, 265

deadlifts: 5 reps of the following weights: 135, 155, 205, 225, 225

body weight rows: 60

[Buff Brogan]

6/23:

2 hours of grappling class (including free rolling sessions)

10 mins of sprints

 

i'm thinking i may have to start sacrificing sleep so i can lift in the wee hours of the morning.... i miss the iron

[Buff Brogan]

6/24:

striking class for 1 hour 30 mins

20 mins of light sparring

30 mins of clinch to take down work

10 mins of sprints. 

[redpuma]

Wow! That's a lot of striking/sparring. Then, SPRINTS! You are ah-mazing.

[Buff Brogan]

Wow! That's a lot of striking/sparring. Then, SPRINTS! You are ah-mazing.

haha thanks. i didn't feel amazing at the time. felt like i was dying. i guess that's a good thing though right? what doesn't kill you and all

[Buff Brogan]

6/25:

1 hour of grappling class(i arrived late)

45 mins of rolling and mma cage work

 

6/26:

160 push-ups

80 kettle-bell swings

80 kettle-bell deadlifts

80 squat thrusts

 

2 hours of striking class

3 min rounds 30 second rest of the following

treadmill at 7.0 speed, 1.5 incline

kettle-bell overhead press

heavy bag slams (pick heavy bag up from mat, run the length of the mat, slam down, repeat)

muay thai bag kicks (every kick you know, thrown onto the bag at full force)

striking bag work(every strike you know, thrown onto bag at full force)

striking mitt work

20lbs medicine ball slams(med ball raised above head slammed as hard as possible to ground, catch, repeat)

alternating sledge hammer swings(hit tire with hammer)

20lbs medicine ball throws(throw med ball into wall appox 15ft away as hard as possible, switch stance, repeat opposite side)

 

3 min body conditioning (stand against wall, partner hits legs and body)

3 min sprints

3 min body conditioning (switch from receiving to giving)

3 min sprints

100 ab slams (partner drops 20lbs medicine ball on core from their waist)

3 min sprints

2 min wall sit

 

stretch

 

followed by 2 very much needed days off

[Buff Brogan]

i've been slacking something fierce. i took 6/24-6/30 off

i think my body needed some added recovery time though. i haven't slept well at all lately.

 

7/1

1.5 hours of striking class (20 mins of mitt work)

1 hour of cage work: sit with back against the cage, partner tries to hold you down while you try to return to vertical base. switch positions every 3 mins.

[Buff Brogan]

guess i've neglected this for about a week, oops

 

7/2: 2 hour grappling class

7/3: 2 hour striking class, 10 3min rounds of sparring followed by body conditioning

7/7: 2 hour grappling class - 45 mins of rolling

[Buff Brogan]

30 mins of shadow boxing

2, 3 min rounds of hard sparring

10 mins of working on combinations with partner

20 mins of sprints(some while carrying weights, some while not)

[Buff Brogan]

7/13:

1.5 hours of grappling class

30 mins of rolling. it may have been 1000 degrees in the gym. 

[Buff Brogan]

so, i've not been updating this as frequently as i should have. i guess my battle log kinda takes a back seat sometimes as i know what i've done... however, this is where i'll be spending most of my time this challenge as i'm not doing a 6 week challenge this go around.