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supermagnamon

Big Filipino Training

103 posts in this topic

Workout:
Deadlifts + Mini Bands- Went up to 505lbs- 1 rep- No Belt, Straps
Bent Over Rows- 225lbs -10 reps, 315lbs- 10 reps, 335lbs- 6 reps
Jump Squats with 20lb Medicine Ball- 5 sets- 5 reps - 30 seconds rest between each set
TRX Reverse Fly- 3 sets- 12 reps
TRX Abdominal Fall Outs- 3 sets- 10 reps
Single Arm Bodyweight Hangs- 3 sets- 5 seconds for each hand

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Warm Up:


Shoulder Prehab Work for 5 minutes with Mini-Bands

Wood Chops- 2 sets- 15 reps for each side on Mini-Bands


Workout:


Bench Press- 135lbs, 185lbs, and 235lbs for 10 reps, and 280lbs, 300lbs, and 2 sets- 315lbs- 2 reps

Squats- 225lbs and 315lbs for 10 reps, 405lbs, 495lbs, a 605lbs for 2 reps

Core Work- 5 minutes

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Workout:

Deadlifts- Went up to 600lbs for 2 reps and 515lbs for 8 reps- Belt and Straps (Surprisingly, I had more energy doing the 8 reps on 515lbs then on the 2 reps at 600lbs)
2" Thick Bar Pull Ups- 3 sets- 6 reps
2" Thick Bar Chin Ups- 3 sets- 6 reps
2" Thick Bar Bodyweight Hangs- 2 sets- 35 seconds
I spent 5 rounds on the heavy bags- Knees, Punches, Elbows, and Kicks- 2 minutes of work and 1 minute of rest

I had a mediocre workout today. I think my CNS was fried again by work. I tried to push through, but I did with what energy I had left, despite the extra coffee for the energy boost. I did have a super productive day at work, so that energy that I spent at work was well worth it. My bodyweight today is 285lbs, so I gained weight over the weekend. I need to drop 2lbs this week. My goal is to be 275lbs by the end of the year.

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Workout:


Bench Press- 135lbs, 185lb, and 225lbs- 10 reps, 275lbs, 295, and 315lbs- 2 reps, 335lbs and 350lbs for 1 rep, 315lbs for 3 reps, and 275lbs for 10 reps

Power Cleans- Went up to 265lbs- 1 rep

Front Squats- 225lbs and 315lbs- 5 reps, 365lbs and 410lbs- 2 reps- Belt, and 335lbs- 5 reps- No Belt

2" Thick Bar Hanging Leg Raises- 3 sets- 12 reps

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Workout:

Squats- Went up to 590lbs for 3 reps- Belt and Knee Sleeves
Deadlifts- Went up to 585lbs for 1 rep- Belt and Straps
Pull Ups- 3 sets- 10 reps

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Workout:


Heavy Bag Work for 30 minutes- Combinations of Punches, Kicks, Elbows, and Knees

Push Press- 135lbs, 155lbs, and 225lbs- 5 reps, 245lbs, 3 sets- 275lbs- 1 rep

Thick Rope Cable Rows- 100lbs and 180lbs- 10 reps, and 2 sets- 200lbs and 220lbs- 8 reps

Thick Rope Bodyweight Hangs- 2 sets- 25 seconds

Plyometric Squat Jumps with Dumbbells- 20lbs, 30lbs, 40lbs, and 50lbs- 5 reps

Wood Chops on Cables with Bar Attachment- 3 sets- 32.5lbs- 10 reps for each side

Jiu Jitsu Training- 1 Hour and 15 minutes

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Workout:

Squats- 405lbs and 495lbs- 2 reps- Beltless, 585lbs- 1 rep- Belt and Knee Sleeves, and 635lbs- 2 reps- Belt and Knee Sleeves
Hammer Strength Incline Press Machine- 90lbs, 180lbs, 270lbs, 360lbs- 10 reps, 2 sets- 450lbs- 2 reps, and 2 sets- 360lbs- 10 reps
Bodyweight Pull Ups (285lbs)- 3 sets- 10 reps
Hammer Strength Pull Down Machine (Supinated Grip)- Went up to 2 sets- 330lbs- 6 reps
Plyometric Squats (Touching Back Board on Basketball Court)- 3 sets- 10 reps
Jump Step Two Hands Touching the Rim- 2 sets- 1 rep
Full Court Sprints- 4 sets
Core Work- 5 minutes
Foam Roll- 5 minutes

Jiu Jitsu Training- 40 minutes

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Workout:

Deadlifts from 3" Deficit- Went up 5 sets- 440lbs - 1 rep- 30 seconds rest between sets
Push Press- Went up to 245lbs, 275lbs, 280lbs, 285lbs, 290lbs, and 300lbs- 1 rep- 1 minute rest between sets
2" Thick Bar Pull Ups- 3 sets- 6 reps
Neutral Grip Pull Ups with Fat Gripz- 3 sets- 6 reps
One Arm Bodyweight Hangs- 2 sets- 10 seconds for each hand
2" Thick Bar Bodyweight Hangs- 2 sets- 45 seconds
Abdominal Fall Outs on Suspension Trainer- 3 sets- 10 reps

Jiu Jitsu Training- 45 minutes

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Workout:

Dumbbell Snatches- 40lbs, 70lbs, and 100lbs- 10 reps, 105lbs and 120lbs- 5 reps
Bodyweight Hangs with Scramble Grip Trainers- 3 sets- 25 seconds (284lbs)

Cybex Machine Pulldowns with Scramble Grip Trainers- 3 sets- 250lbs- 12 repg
Superset- TRX Scarecrows + TRX Face Pulls- 3 sets- 10 reps for each exercise
TRX Abdominal Fall Outs- 3 sets- 10 reps

Jiu Jitsu Training- 40 minutes

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Workout:


Bench Press- Went up to 325lbs and 315lbs- 3 reps, and 275lbs- 6 reps

Life Fitness Incline Press Machine- 90lbs, 180lbs, 270lbs, and 360lbs- 10 reps, 410lbs- 3 reps

50lb Medicine Ball Overhead Toss- 4 sets- 6 reps

Side Handle Deadlift- Went up to 720lbs and 860lbs- 1 rep- Belt and Straps

Hammer Strength Row Machine- Went up to 2 sets- 540lbs- 10 reps

Jiu Jitsu Training- 1 Hour

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Workout:

Low Box Squats- Went up to 580lb- 1 rep- Belt and Knee Sleeves
Deadlifts- Went up to 585lbs- 1 rep- Belt and Straps
600lb Tire Flips- 2 sets- 10 reps
Sledgehammer Swings on Tire- 2 sets- 10 reps for each side
Wood Chops- 3 sets- 50lbs- 10 reps for each side
50 crunches

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Workout:


Bench Press- Went up to 335lbs and 355lbs- 1 rep, 320lbs- 2 reps, and 280lbs- 7 reps

Push Press- Went up to 2 sets- 275lbs- 2 reps

Power Cleans- Went up to 250lbs- 3 reps

Deadlifts with Fat Gripz- Went up to 285lbs- 2 reps

Plate Pinches- 2 sets- 55lb Plate- 20 seconds for each hand.

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Workout:

Squat Jumps with Weights- 30lbs, 50lbs, 70lbs, and 90lbs- 6 reps, and 70lbs- 12 reps
Barbell Squats- Went up to 575lbs- 5 reps- Belt and Knee Sleeve
Front Squats- Went up to 410lbs- 1 rep- Belt and Knee Sleeve
High Cable Pulls- 3 sets- 70lbs for each hand- 5 reps- 10 second positive cadence and 10 second negative cadence
Plyometric Cable Pulls- 3 sets- 75lbs for each hand- 10 reps

Wood Chops- 2 sets- 100lbs- 10 reps for each side

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Workout:


3" Deficit Deadlifts- Went up to 585lbs and 600lbs- 1 rep- Belt and Straps

Bench Press- Went up to 340lbs- 2 reps, 320lbs- 4 reps, and 2 sets- 280lbs- 8 reps

Push Press- Went up to 275lbs and 295lbs- 1 rep (Triceps were fried)

2" Thick Bar Pull Ups- 3 sets- 6 reps

2" Thick Bar Body Weight Hangs- 3 sets- 40 seconds

Suspension Trainers Scarecrows- 2 sets- 15 reps

Suspension Trainers Abdominal Fall Outs- 3 sets - 15 reps

Jiu Jitsu Training- 45 minutes

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Circuit:


4 sets- 30 seconds for each exercise- 10 seconds between each exercise

Knee on Belly to Near Side Arm Bar

Lateral Runs on Speed Ladder

Battle Ropes

Leg Drags

Rest for 30 seconds

Repeat


40 minutes of Jiu Jitsu Training

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Workout:

Low Box Squats- Went up to 550lbs and 600lbs- 1 rep
Low Front Box Squats- Went up to 405lbs and 455lbs- 1 rep
Close Grip Bench Press- Went up to 315lbs- 2 reps and 275lbs- 8 reps
Fat Gripz Deadlifts- Went up to 290lbs- 1 rep, and 2 sets- 275lbs- 2 reps
Chin Ups- 3 sets- 8 reps

Jiu Jitsu Training- 1 Hour

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Workout:


2" Deficit Deadlifts- Went up to 535lbs and 585lbs- 1 rep- Straps, but Beltless

Barbell Jump Squats- 5 sets- 5 reps- 135lbs

Medicine Ball Front Jump Squats- 4 sets- 6 reps- 50lb

Bent Over Rows- Went up to 2 sets- 315lbs- 6 reps and 335lbs- 3 reps

TRX Horizontal Rows- 3 sets- 15 reps

Iron Grip Plate Pinches Handovers- 3 sets- 70lbs- 5 reps with 3 second holds for each hand

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Warm Up:
Foam Rolling- IT Band, Quads, Upper Back, Mid Back, and Piriformis- 5 minutes
Workout:
Hang Snatch- 3 sets- 155lbs- 5 reps
Hang Clean- Went up to 3 sets- 230lbs- 5 reps
Fat Gripz Pull Ups- 3 sets- 6 reps
TRX Horizontal Rows with Fat Gripz (Supinated Grip)- 3 sets- 15 reps
Superset - TRX Face Pulls + TRX Reverse Flyes - 3 sets- 15 reps + 15 reps
Fat Gripz Double Over Hand Deadlifts- Went up to 280lbs and 300lbs- 1 rep, and 275lbs- 3 reps
Fat Gripz Bodyweight Hangs- 4 sets- 25 second
Jiu Jitsu Training- 1.5 Hours

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Workout:


Push Press- Went up to 275lbs, 295lbs, and 305lbs- 1 rep

Barbell Squats- Went up to 650lbs- 1 rep- Belt and Knee Sleeve

Fat Gripz Pull Ups- 3 sets- 6 reps

TRX Abdominal Fall Outs- 3 sets- 12 reps

Super Set- Battle Rope Power Slams + Ball Crunches- 3 sets- 25 reps + 10 reps (held 3 seconds at top + 5 seconds descending)

Jiu Jitsu Training- 1.5 Hours

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Workout:

3" Deficit Deadlifts- Went up to 590lbs- 1 rep- Belt and Straps
Bench Press- Went up to 360lbs- 1 rep
2" Thick Bar Pull Ups- 3 sets- 6 reps
Fat Gripz Side Handle Deadlifts- Went up to 450lbs- 1 rep- 10 seconds hold
Scramble Grip Trainers Side Handle Deadlifts- Went up to 300lbs- 1 rep- 10 seconds hold

Jiu Jitsu Training- 1 Hour

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Workout:

Weighted Jump Squats- 5 sets- 50lbs- 5 reps
Medicine Ball Front Jump Squats- 5 sets- 20lbs- 6 reps
Scramble Grip Trainers Cable Rows- Went up to 2 sets- 225lbs- 6 reps
Chin Ups- 3 sets- 6 reps

Jiu Jitsu Training- 1.5 Hours

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Workout:


Low Box Squats- Went up to 560lb- 1 rep, and 615lbs- Failed Attempt- Belt and Knee Sleeve

Low Front Box Squats- Went up to 460lbs- 1 rep and 405lbs- 5 reps- Belt and Knee Sleeve

Pull Ups, Chin Ups, and Neutral Grip Pull Ups- 2 sets for each exercise- 6 reps

Jiu Jitsu Training- 45 minutes

600lb Tire Flips- 3 sets- 10 reps

Plyometric Step Ups- 3 sets- 6 reps for each leg

Plyometric Squat Jumps to Tire with Dumbbells- 3 sets- 30lbs- 5 reps

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Workout:

Sumo Deadlifts- Went up to 575lbs- 2 reps- Belt and Straps
Kettlebell Squat Jumps- 5 sets- 30lbs- 10 reps
Hammer Strength Pulldown Machine- Went up to 320lbs- 6 reps
Hammer Strength Row Machine- Went up to 2 sets- 540lbs- 10 reps
Superset- TRX Face Pulls + TRX Scarecrows- 3 sets- 10 reps + 10 reps
TRX Abdominal Roll Outs- 3 sets- 10 reps

Jiu Jitsu Training- 45 minutes

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Workout:


Barbell Squats- Went up to 640lb- 1 rep

Barbell Jump Squats- 5 sets- 140lbs- 6 reps

Barbell Bench Press- Went up to 340lbs- 1 rep, 365lbs- 1 rep- Failed Attempt, 315lbs- 3 reps, and 280lbs- 12 reps

2" Thick Bar Pull Ups- 2 sets- 6 reps

2" Thick Bar Chin Ups- 2 sets- 6 reps

2" Thick Bar Bodyweight Hangs- 3 sets- 35 seconds

Superset- Suspension Trainer Facepulls + Suspension Trainer Reverse Flyes- 2 sets- 15 reps + 15 reps

Jiu Jitsu Training- 45 minutes

Core Work- 5 Minutes

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