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Thread: ECA HG MMA and all that

  1. #1051
    The Highland Brawler Geometheus's Avatar
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    3/12/2013
    Old Post....


    Cardio:
    25min jog to run, 2.25miles, 3 degree incline


    Workout: -11:00am

    Warmup- light stretching


    Leg Press to Calfs to Leg Curls to Leg Exts than a break 4 times:
    Leg Press 130*20, 205*20, 250*20, 295*20
    Calf Press 130*20, 205*20, 250*20, 295*20
    Leg Curls 90*15, 100*20, 120*20, 140*15
    Leg Exts 90*15, 100*20, 120*20, 140*15


    Rows to Curls to Pressdowns than a break 4 times:
    Std Upright Rows 70*10 for 4 sets
    Std BB Curls 70*10 for 4 sets - back to wall
    Tri Pressdowns 80*15 for 2 sets, 100*20 for 2 sets


    0 crunches, 0 squats, 0 pushups


    Cool Down

    Song of the Workout: no music
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  2. #1052
    The Highland Brawler Geometheus's Avatar
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    Mar 2005
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    Washington, DC
    Posts
    977
    3/13/2013
    Old Post....NFL Combine Inspired


    Cardio:
    30min jog to run, 2.85miles, 3 degree incline
    Sprint Drills


    Workout: -9:00am

    Warmup- light stretching


    BB BP Combine Style:
    BB BP 135*10-wmup, 255*25, 255*18, 255*15


    100 crunches, 0 squats, 0 pushups


    Cool Down

    Song of the Workout: no music
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  3. #1053
    The Highland Brawler Geometheus's Avatar
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    3/14/2013
    Old Post....


    Workout: -8:00am

    Warmup- light stretching


    Front Press to Curls to Skull Crushers than a break 4 times:
    Front Press 70*10 for 4 sets
    Std BB Curls 70*10 for 4 sets -back to wall
    Skull Crushers 70*10 for 2 sets, 70*13, 70*18


    Curls to Lat Raises to Pushdowns than a break 3 times:
    Cable Curls L/R 40*25, 65*15, 65*20
    Lat Raises F/S 10*15, 10*20, 15*25
    Tri Pushdowns 90*20 for 3 sets


    100 crunches, 0 squats, 0 pushups


    Cool Down

    Song of the Workout: no music
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  4. #1054
    The Highland Brawler Geometheus's Avatar
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    3/18/2013
    Old Post. It was a "Khaki Gangsta" type of workout. I didnt have much time and had to get in what I could.


    Workout: -11:30am

    Warmup- skip, I know its bad to skip it....

    Curls to Arnolds to French than a break 4 times:
    Std Alt DB Curls L/R 30*12 for 2 sets, 35*12 for 2 sets
    Arnold Press L/R 30*12 for 2 sets, 35*12 for 2 sets
    Cable French Press 80*12 for 4 sets


    0 crunches, 0 squats, 0 pushups


    Cool Down

    Song of the Workout: no music
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  5. #1055
    The Highland Brawler Geometheus's Avatar
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    3/19/2013
    Old Post....NFL Combine Inspired Round 2


    Cardio:
    30min jog to run, 2.75miles, 3 degree incline
    Sprint Drills


    Workout: -9:00am

    Warmup- light stretching


    BB BP Combine Style:
    BB BP 135*15-wmup, 255*16, 255*18, 255*20 -head was not in it this time


    100 crunches, 0 squats, 0 pushups


    Cool Down

    Song of the Workout: no music
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  6. #1056
    The Highland Brawler Geometheus's Avatar
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    Mar 2005
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    Posts
    977
    3/20/2013
    Old Post....


    Cardio:
    5min jog to run, 0.47miles, 3 degree incline
    5min jog to run, 0.54miles, 3 degree incline


    Workout: -10:00am

    Warmup- light stretching


    SLDL to Shrugs to Rows than a break 4 times:
    SLDL 200*20, 280*20, 340*20, 400*10
    Shrugs 200*20, 280*20, 340*20, 400*10
    Seated Rows 200*20, 280*20, 340*20, 400*10


    Snatch to Curls to Military Press to GM than a break 4 times:
    One Arm BB Snatch L/R 70*6 for 2 sets, 70*4 for 2 sets
    BB Curls 70*10 for 4 sets
    Military Press 70*12 for 2 sets, 70*8 for 2 sets -strict form
    Good Mornings 110*20 for 2 sets, 110*15 for 2 sets


    100 crunches, 0 squats, 0 pushups


    Cool Down

    Song of the Workout: no music
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  7. #1057
    The Highland Brawler Geometheus's Avatar
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    Posts
    977
    3/21/2013
    Old Post....


    Cardio:
    15min jog to run, 1.51miles, 3 degree incline


    Workout: -12:30pm

    Warmup- light stretching


    Chin-Ups to Dips to Curls to Squats than a break 5 times:
    Chin-Ups BW*8 for 5 sets
    Dips BW*10 for 5 sets
    DB Curls L/R 30*10, 35*10, 40*10, 45*10, 50*10
    Squats 135*15-wmup, 225*10, 315*10, 395*10 for 3 sets

    0 crunches, 0 squats, 0 pushups


    Cool Down

    Song of the Workout: no music
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  8. #1058
    The Highland Brawler Geometheus's Avatar
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    Mar 2005
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    Washington, DC
    Posts
    977
    3/25/2013
    Monday. I did some Cardio at lunch time and then got over to a friends place for some work with stones.


    Cardio:
    30min jog to run, approx 2.75miles, various terrains outside


    Workout: -6:30pm

    Warmup- light stretching


    Atlas Stones
    150*55inches*5reps - wmup
    200*60inches*1rep
    250*63inches*1rep
    300*67inches*failed
    350*70inches*failed


    0 crunches, 0 squats, 0 pushups


    Cool Down

    Song of the Workout: someone elses soundtrack
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  9. #1059
    The Highland Brawler Geometheus's Avatar
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    Mar 2005
    Location
    Washington, DC
    Posts
    977
    3/26/2013
    Tuesday


    Workout: -2:30pm

    Warmup- light stretching

    BB BP to Shoulder Press to Curls to Front Press than a break 5 times:
    BB BP 135*15, 225*10, 295*8, 345*4, 365*6
    Seated Machine Shoulder Press 100*12, 130*10, 150*10, 170*10, 200*10
    BB Curls 70*12, 80*12, 90*10 for 3 sets
    Front Press Inverse 70*12, 80*12, 90*10 for 3 sets


    0 crunches, 0 squats, 0 pushups


    Cool Down

    Song of the Workout: no music
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  10. #1060
    The Highland Brawler Geometheus's Avatar
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    Mar 2005
    Location
    Washington, DC
    Posts
    977
    3/27/2013
    Yesterday.

    Cardio:
    22min50sec jog to run, 2.25miles, 3 degree incline


    Workout: -12:30pm

    Warmup- light stretching

    Leg Press to Calf Press to Leg Curls to Leg Ext to Curls than a break 5 times:
    Leg Press 130*20, One-Legged 130*10, 145*10, Regular 250*20
    Calf Press 130*20, One-Legged 130*10, 145*10, 160*10, Regular 250*20
    Leg Curls 70*15, 80*15, 90*15 for 2 sets, 100*15
    Leg Ext 70*15, 80*15, 90*15 for 2 sets, 100*15


    0 crunches, 0 squats, 0 pushups


    Cool Down

    Song of the Workout: no music
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  11. #1061
    WBB Team Captain Coke's Avatar
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    Jacob's ladder
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    35,261
    Moving on strong G!

  12. #1062
    The Highland Brawler Geometheus's Avatar
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    Posts
    977
    Coke: Thanks!

    3/30/2013
    Saturday. I did some Cardio and then got over to a friends place for some work with tires. It was late in the day by the time we hit it so I was a bit drained but it was still a ton of fun.


    Cardio:
    30min jog to run, approx 2.75miles, various terrains outside


    Workout: -7:30pm

    Warmup- light stretching


    Tires
    500lbs (est) * 10 flips
    700lbs (est) * 5 flips
    700lbs (est) * 4 flips


    0 crunches, 0 squats, 0 pushups


    Cool Down

    Song of the Workout: someone elses soundtrack
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

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