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Jesus_MMA

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it may not be weightlifting but my workout is playing racquetball 7 times a week for an hour and a half and swimming 2x a week for a half hour. thats all i do

 

Racketball is demanding and swimming is a very good overall body workout. You may not gain massive muscles, but your endurance muscles are in good shape.;)

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Racketball is demanding and swimming is a very good overall body workout. You may not gain massive muscles' date=' but your endurance muscles are in good shape.;)[/quote']

 

i have good cardio but i'm playing with people who play just as much as me and i still gas out at times. its always fun to play with someone who playes only 1 or 2 times a week, they have zero cardio and in about 5 minutes they are sucking wind, taking time outs

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i have good cardio but i'm playing with people who play just as much as me and i still gas out at times. its always fun to play with someone who playes only 1 or 2 times a week' date=' they have zero cardio and in about 5 minutes they are sucking wind, taking time outs[/quote']

 

I have played before, only a few times and it gets pretty demanding I must say.

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Ok, Mondays and Wednesdays:

Jog a quarter mile

 

do 12 push-ups 12 sit ups 11 push-ups 11 sit-ups and so on to 1 each

 

30 no-weight squats

 

About 20 lunges(hate em)

 

15 squat thrusts

 

15 mountain climbers(when your in push-up position and bring your knees to your chest one at a time, it kinda looks like your climbing a mountain, and its like "1 2 3:1, 1 2 3:2")

 

Bear crawls, crab walks, bunny hops, and penatration shots

 

Water

 

Fireman carries for 20 yards

 

Wheel-barrel things(when someone picks up your feet and you run on your hands) for 20 yards

 

and then a slow jog for a mile and a half

 

Water

 

Tuesdays and Thursdays: Jog a mile and a half

 

Water

 

Circuit strength train on machines(not free weights:(). 4 to 6 reps with your near max weight.

 

Water

 

Jog around the mat and shoot when my coach blows the whistle

 

^same thing except we sprawl while circling in stance

 

Water

 

Technique practice for about 30-40 minutes

 

Live wrestle for a total of about 15 minutes

 

Water

 

At home over the weekend I might do some pushups or run.

 

^Wrestling practice if you were wondering or cared.

 

Oh, and I strength train with free wieghts four days a week in my weight training class. My routine with free wieghts is always 10reps light, 8 medium, another 8 medium, six reps heavy, and light max reps.

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Going heavy tonight so

 

Dumbell Bench Press

80 X 12

90 X 10

100 X 8

110 X 4-6(hopefully)

 

Incline bench press

3 X 10 (135)

SS with flies 3 X 10(30)

 

Back

Lat pull down in front

4 X 10 (130)

SS

Close grip rows

4 X 10 (150)

 

Lat pull Down back

4 X 10 (140)

SS

Wide rows

4 X 10(not sure bout weight yet)

 

Reverse Lat Pull Front

3 X 10 (140)

SS

Behind the back shrugs

3 X 10 (225)

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