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Renato's Workout Log

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Renato's Workout Log

Postby RenatoBabaluSobral » Fri Jul 23, 2010 11:52 pm

Okay so first off here are my stats

Age: 17
Height: 5 8'
Weight: 165

Bench max: 235
Power Clean: 170
Squat: 280
Overhead press (Haven't done it in a month): 155
Deadlift: I just started doing it again recently and if I had to guess a max I would say 245

I have been lifting for about 3 years now

Here is my workout as of now: (Cant remember whether it goes reps or sets first, but I think it is set then rep.)

Squat 5x5, Leg Press 2x6, Leg Extensions 3x6 , Dumbbell Calf Raises 3x8, Shrugs 2x8

Bench 5x5, Incline 4x5, Dumbbell Bench 2x6, Skull crushers 4x8, Rotational Push ups 1x20, Dips 3x10,

Deadlift 5x5, Powerclean 3x5, Standing Row 2x8, Good Mornings 3x6, Seated Row 3x6, Forearm barbell curls 2x8 (Inverted and reverted)

Now here is my cardio (I been slacking lately, but picked it up again the last few weeks:

Rowing: 2000 meters

Treadmill: Half Mile jog at 2.0 incline and interval training 30 second sprint with 20 second jog for half a mile. Some days I mix it up with a quarter mile jog at 8.0 incline and its fucking hard.

Elliptical: 10 minutes at resistance of 10-15 using a high pace (I try to keep my heart rate at 180 or more)

Bike: (If I have time and not too wiped) for 2-3 miles

Now I go to the gym 3 days a week so this is the cardio/conditioning I do for the other 2 days. I pick 1 to do:

Bas Rutten all around fighting: Shadow striking using different combination plus knees and sprawls. 10 rounds 2 minutes long with 1 minute rest in between. (I have to take 1 and a half minute rest so its about a 35 minute workout)

Bas Rutten all around workout: 28 minute non stop condition exercise with shadow boxing, pushups, ab exercises, jumping squats, neck exercise, knee to chest pumps and lunges.

Grappling Circuit: Bent over row, Upright row, Military Press, Good Mornings, Split leg squat (both ways), Squat push press, Straight leg deadlift. 6 rounds, 8 reps and 1 minute rest in between.


So any advice or criticism?
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Re: Renato's Workout Log

Postby Smith » Sat Jul 24, 2010 4:09 pm

Where's overhead press?
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Re: Renato's Workout Log

Postby RenatoBabaluSobral » Sat Jul 24, 2010 4:13 pm

Smith wrote:Where's overhead press?


Which other lift should I pair it with?
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Re: Renato's Workout Log

Postby Smith » Sun Jul 25, 2010 12:28 am

Ideally on it's own day. But if you only can lift 3 days a week and for some reason feel that you have to bench, squat, and DL every week then I'd put it with the rest of your presses after benching.
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Re: Renato's Workout Log

Postby RenatoBabaluSobral » Sun Jul 25, 2010 2:09 am

is my cardio training okay with the lifting? i want to get a good balance of cardio and strength but i dont want one to be the detriment of the other
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Re: Renato's Workout Log

Postby Smith » Sun Jul 25, 2010 2:26 am

I don't see a problem with 10-15 minutes of cardio after strength training as long as you eat a meal before lifting. I prefer to do cardio inbetween lifting days though.
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Re: Renato's Workout Log

Postby RenatoBabaluSobral » Sun Jul 25, 2010 5:32 pm

Lower back still really sore, because I lifted heavy with my Deadlift and powerclean and then spent 3 hours later that day picking out those weeds that grow thorns. Ill prolly just walk tech's dog and maybe go 4 a light jog tonight. Bench routine tomorrow.
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Re: Renato's Workout Log

Postby RenatoBabaluSobral » Mon Jul 26, 2010 10:12 pm

Good workout today.

Did my bench with 5x5, at 175,180,185,195,205. Ive only been on this program for 2 weeks and Ive seen a marked improvement. Just last week I could only get 3 reps on my last set at 205 and today I was able to get 5.

Couldn't do incline today, because they were moving stuff around and it needed to be repaired.

Dumbell Bench: 2x6 with 80lb dumbbells and then 85lb.

Skullcrushers: 4x8 with a 65 pound dumbbell.

then did my rotational push ups and dips.

Cardio was the "Tabato Protocol" on the rowing machine, jog half mile on the treadmill at 2.0 incline, walk .20 miles, and then interval training for the last .30. Finally I spent 10 minutes on the elliptical at a resistance of 10 at a high pace (Above 180 BPM)
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Re: Renato's Workout Log

Postby KC Masterpiece » Mon Jul 26, 2010 11:58 pm

Lookin' good, brother.

How's your recovery: nutrition and sleep?
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Re: Renato's Workout Log

Postby RenatoBabaluSobral » Tue Jul 27, 2010 2:27 pm

Sleep is great cuz its summer! :lol:

Nutrition I am doing pretty good right now. It goes something like this:

Breakfast: 2-3 eggs (scrambled or hard boiled), some type of fruit, carbs (oatmeal, toast, bagel), and a protein shake.

Lunch: Tuna/tamales/whatever protein I can get with fruit, carbs, and V-8 juice.

Protein Shake after working out

Dinner: Chicken/pork/beef with potatoes and some type of vegetable or a burrito with beef, tomatoes, lettuce, avacado (lots of good fat in them) and cheese.

I also snack during the day with a nature valley bar (unprocessed carbs) or eat an apple or banana (or something unhealthy :mrgreen: ). I rarely drink soda. Usually the only time I drink it is when I go out to eat. I drink lots of water (I piss 6-8 times a day :lol: ) I drink skim milk with every meal and when I workout dilute a gatorade with half water. I take a multivitamin, fish oil, a vitamin C supplement.

I hear glucosamine chondroitin was good for recovery and my joints. Whats ur opinion?
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Re: Renato's Workout Log

Postby RenatoBabaluSobral » Wed Jul 28, 2010 8:05 pm

Squat workout today:

Squat 5x5: 190, 200, 210, 220, 225

Leg Press 3x6: 250, 270, 270

Shrugs 3x8: 70 lb dumbbells (140 lb)

Dumbbell calf raises 2x8: 70 lb dumbbells (140 lb)

Good Mornings 2x8: 100 lbs

Cardio:

Rowing (Tabata Protocol)

Treadmill at 2.0 incline: Walk .10, Interval .50, walk .20, jog .50

Elliptical: Light cool down for 5 minutes at resistance of 5
(21:54:44) Asurah: he puts the name of Babalu to shame
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Re: Renato's Workout Log

Postby RenatoBabaluSobral » Tue Aug 03, 2010 10:22 pm

Hit the gym today but didn't have any time to do cardio.

Standing Overhead Press 5x5
Push Press 2x8
Shrugs 4x8,
Dips 4x5-10

Might do 25 meter sprint drills in a bit and jog a mile.
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