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TCC's workout log

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TCC's workout log

Postby ThirdCoastCombat » Sat Jul 11, 2009 3:07 pm

Lately ive been into full body circuit training. i love these types of workouts and i feel it is what i need for BJJ competitions as it includes cardio and muscular endurance training. all weight training is done with 35lb dumbells.


7-9-09

2 mile run
4x50 crunches
4x30x30 oblique bridges
4x20 supermans (parachuters)
4x20 DB flies
4x12x12 DB hammer curls
4x10 lateral raises
4x10 bent/rear raises
4x40 overhead tricep press
4x10x10 lunges

the way i do it is i do a half mile run, then 1 set of each lift. then i start the next half mile, and then do the next set of lifts. i do a 20 second rest between each lap of the circuit, and i usually do 4 laps (4 sets of 1/2 mile and 4 sets of weights).

i plan on increasing the reps as i get further into my routine rather than the weight, as im looking to build more muscular endurance rather than size.

i usually do a routine similar to this 3x a week, and train BJJ 4x a week. i use the BJJ days as recovery days from my workout routine.

i do my circuit training tues, thurs, and sun. my BJJ training is mon, wed, fri, sat.

critique/advice is welcome
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Re: TCC's workout log

Postby ThirdCoastCombat » Sat Jul 11, 2009 3:09 pm

7-10-09

quick core curcuit at the beginning of BJJ

1x40 crunches
1x40 leg lifts
1x30x30 oblique bridges

then 1.5 hours of live BJJ rolling
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Re: TCC's workout log

Postby ThirdCoastCombat » Tue Jul 14, 2009 5:30 pm

well as some of you know from another thread, i recently had a large wart frozen off of the bottom of my foot. it is now a gigantic and very painful blister, so running is definitely out for a while. standing lifts are pretty much out too. ive been taking it easy the past few days and sticking to light cardio and some ab/core routines

7-11-09
10 miles exercise bike
3x50 crunches
3x30x30 bridges
3x25 supermans

7-12-09
15 miles exercise bike
3x25 full sit ups
3x30x30 Russian twists

7-13-09
10 miles exercise bike
3x20 sprinters
3x20 angled leg lifts

7-14-09
10 miles exercise bike
3x30 leg lifts
3x40x40 bridges
3x20 supermans
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Re: TCC's workout log

Postby KC Masterpiece » Wed Jul 15, 2009 4:41 pm

ThirdCoastCombat wrote:i do my circuit training tues, thurs, and sun. my BJJ training is mon, wed, fri, sat.


TCC: seems like a full schedule.

Where are you with your BJJ training?

Was the foot thing training related?
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Re: TCC's workout log

Postby ThirdCoastCombat » Wed Jul 15, 2009 5:48 pm

KC Masterpiece wrote:
ThirdCoastCombat wrote:i do my circuit training tues, thurs, and sun. my BJJ training is mon, wed, fri, sat.


TCC: seems like a full schedule.

Where are you with your BJJ training?

Was the foot thing training related?

i got my blue belt in BJJ about a month or so ago.

no the wart wasnt training related, ive had it for a while and lately it had been getting bigger and becoming really painful so i decided to have it removed
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Re: TCC's workout log

Postby ThirdCoastCombat » Wed Jul 15, 2009 5:49 pm

7-15-09

core circuit
1x50 leg lifts
1x30x30 bridges

BJJ drilling, no live rolling tonight
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Re: TCC's workout log

Postby ThirdCoastCombat » Thu Jul 16, 2009 9:06 pm

7-16-09

still no running due to the wart situation... should be back to 100% in a couple days or so. i just did the lifting portion of my usual circuit


4x50 crunches
4x30x30 oblique bridges
4x20 supermans (parachuters)
4x20 DB flies
4x12x12 DB hammer curls
4x10 lateral raises
4x10 bent/rear raises
4x40 overhead tricep press
4x10x10 lunges
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Re: TCC's workout log

Postby ThirdCoastCombat » Sat Jul 18, 2009 12:13 am

7-17-09

easy night. just 45 mins of BJJ drilling and 45 mins of live rolling
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Re: TCC's workout log

Postby ThirdCoastCombat » Sun Jul 19, 2009 7:20 pm

7-18-09

1 hour sparring/rolling



7-19-09

2 mile run
4x10 bench press
3x10 incline press
3x10 barbell overhead tricep press
3x12x12 tricep kickbacks
3x10 lateral raises
3x25 barbell shrugs
3x10 barbell curls
3x10x10 dumbell curls
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Re: TCC's workout log

Postby ThirdCoastCombat » Mon Jul 20, 2009 9:58 pm

7-20-09

quick ab circuit at the beginning of class
1x50 bicycles
1x50 leg lifts
1x50 reverse crunches
1x50x50 bridges


1 hour BJJ drilling
1 hour BJJ rolling
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Re: TCC's workout log

Postby CCMAR » Tue Jul 21, 2009 10:38 am

ThirdCoastCombat wrote:7-20-09

quick ab circuit at the beginning of class
1x50 bicycles
1x50 leg lifts
1x50 reverse crunches
1x50x50 bridges


1 hour BJJ drilling
1 hour BJJ rolling


TCC, what are reverse cruncheS?
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Re: TCC's workout log

Postby ThirdCoastCombat » Tue Jul 21, 2009 7:00 pm

CCMAR wrote:
ThirdCoastCombat wrote:7-20-09

quick ab circuit at the beginning of class
1x50 bicycles
1x50 leg lifts
1x50 reverse crunches
1x50x50 bridges


1 hour BJJ drilling
1 hour BJJ rolling


TCC, what are reverse cruncheS?

check out the "lower ab exercises thread" someone posted a vid of them in there




7-21-09

stabbed myself in the hand today at work... my left hand is pretty useless for a few days or so. no lifting.

4 mile run
4x100 crunches
4x40 leg lifts
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Re: TCC's workout log

Postby ThirdCoastCombat » Wed Jul 22, 2009 9:43 pm

7-22-09


feeling lazy...off day today
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Re: TCC's workout log

Postby ThirdCoastCombat » Thu Jul 23, 2009 7:57 pm

7-23-09

4 mile run and a hell of a core circuit that im too lazy to type out right now. my hand should be back to 100% soon. im gonna hit BJJ tomorrow night and see how it does, and if it does well ill be back to lifting on saturday
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Re: TCC's workout log

Postby ThirdCoastCombat » Sat Jul 25, 2009 11:41 am

7-24-09

getting back to my regular split training and away from my full body circuits for a while...

did back and biceps last night.

3x10 lat pulldowns
3x10 deadlifts
3x10 barbell rowing
3x10 reverse flies (machine)
3x10 barbell curls
3x10x10 incline seated curls
3x10x10 high curls
3x10x10 concentration curls
3x15 hanging leg lifts


PS- can anyone give me a few more options as far as back workouts go?
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