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Big Filipino Training


supermagnamon

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  • supermagnamon

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12/16/13 Workout

Side Handle Deadlifts- 180lbs, 360lbs, and 540lbs- 10 reps, 630lbs, 720lbs, 810lbs, and 860lbs- 2 reps- Beltless and Straps
Jiu Jitsu Training- 1 Hour
12/17/13 Workout
Bench Press- Went up to 340lbs- 1 rep, 315lbs- 2 reps, and 275lbs- 10 reps
Dumbbell Bench Press- 50lbs, 100lbs, and 120lbs on each hand- 10 reps
Barbell Squats- Went up to 610lbs- 3 reps- Belt and Knee Sleeves
T-Bar Row Machine- 4 sets- 200lbs- 10 reps
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Barbell Bench Press- Went up to 5 sets- 315lbs- 2 reps

Deadlifts- Went up to 615lbs- 2 reps- Belt and Straps

Superset- Barbell Rows (Pronated Grip) + Plyometric Push Ups- 3 sets- 355lbs- 5 reps + 10 reps

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Workout:


Dumbbell Snatches- Went up to 100lbs and 120lbs- 5 reps

Barbell Squats- Went up to 660lbs- 2 reps- Belt and Knee Sleeves

Front Squats- Went up to 425lbs- 1 rep and 365lbs- 5 reps- Belt and Knee Sleeves

Barbell Jump Squats- 5 sets- 135lbs- 6 reps- 30 seconds between each set

Barbell Plyometric Lunges- 4 sets- 12 reps- 30 seconds between each set

Cable Rows with Fat Gripz- 3 sets- 300lbs- 8 reps

Foam Rolling- 5 minutes

Jiu Jitsu Training- 1 Hour

Circuit- 20 crunches, 20 oblique crunches for each side, and 20 ankle touches for each side

Flexibility Training- 10 minutes

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Workout:

Bench Press- Went up to 320lbs and 325lbs- 2 reps, 295lbs- 4 reps, and 280lbs- 10 reps
Incline Press Machine- Went up to 380lbs- 5 reps
Barbell Deadlifts- Went up to 600lbs- 2 reps and 2 sets- 500lbs- 6 reps- Beltess and Straps
Pulldown Machine (Supinated Grip) with Fat Gripz- 3 sets- 290lbs- 10 reps
Row Machine with Fat Gripz- Went up to 270lbs for each hand- 6 reps
Circuit- Jack Knife Crunches with 22lbs Medicine Ball, Lying Leg and 22lb Medicine Ball Rotations, and Planks- 20 reps + 20 reps + 1 Minute

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12/26/13 Workout:


Bench Press- Went up to 320lbs and 330lbs- 2 reps, 315lbs- 3 reps, and 290lbs- 7 reps

Barbell Squats- Went up to 625lbs- 1 rep- Belt and Knee Sleeves

Front Squats- Went up to 410lbs- 1 rep- Belt and Knee Sleeves

T-Bar Rows (Pronated Grip)- 3 sets- 225lbs- 10 reps

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12/27/13 Workout

Barbell Deadlifts- Went up to 615lbs- 3 reps- Belt and Straps
Dumbbell Jump Squats- 5 sets- 65lbs- 6 reps
Thick Rope Cable Rows- 3 sets- 250lbs- 10 reps
One Arm Thick Towel Cable Rows- Went up to 195lbs- 5 reps
Thick Towel Bodyweight Hangs- 2 sets- 25 seconds
Jiu Jitsu Training- 1 Hour
12/28/13 Workout
Barbell Push Press- Went up to 3 sets- 280lbs- 3 reps
Barbell Jump Squats- Went up to 5 sets- 155lbs- 6 reps
TRX Horiztonal Rows with Fat Gripz- 4 sets- 15 reps
Fat Gripz Bodyweight Hangs- 2 sets- 20 seconds
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12/29/13 Workout:

Bench Press- 135lbs and 225lbs- 15 reps, 275lbs- 5 reps, 2 sets- 315lbs- 3 reps, and 295lbs- 7 reps
Life Fitness Chess Press Machine- 180lbs, 270lbs, 360lbs, and 2 sets- 380lbs- 10 reps (30 seconds rest between each set)
Barbell Squats- 225lbs, 315lbs, 405lbs, and 495lbs- 2 reps (30 seconds rest between each set), 570lbs, and 2 sets- 635lbs- 1 rep- Belt and Knee Sleeves
Front Squats- 225lbs, 315lbs, and 365lbs- 2 reps, 415lbs- 1 rep- Belt and Knee Sleeves
Barbell Rows- 185lbs, 235lbs, and 315lbs- 10 reps, 3 sets- 335lbs- 8 reps (1 minute rest between each set)
Life Fitness Pulldown Machine- 140lbs, 270lbs, and 3 sets- 360lbs- 10 reps (30 seconds rest between each set)
Comments:
I woke up early and napped several times today, so since I couldn't sleep, I trained at 11:30PM. I trained for less than an hour and I kept the rest to a minimum for most of the workout. I feel that my strength is coming back on the squats, since I'm bringing back plyometrics into my workout. I took a week off after Worlds from doing plyometrics to allow recovery. Next year, I'll do them for 12 weeks on and 1 week off.
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Today, I had a short workout. I got to the gym an hour before it closed, so I think the training went about 30-35 minutes, since I had a hard time getting to the equipment that I wanted to use today. Last workout of the year and it ended with a bang.


Workout:


Dumbbell Jump Squats- 20lbs, 40lbs, 50lbs- 6 reps

Side Handle Dumbbell Deadlifts- 100lbs and 120lbs- 10 reps

Barbell Deadlifts- 315lbs, 405lbs, and 495lbs- 2 reps, 570lbs, 615lbs, 635lbs, and 660lbs- 1 rep - Belt and Straps, and 525lbs- 6 reps- Beltless and Straps

Core Work- 10 minutes

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Workout:


Standing Rotator Cuff Raises with 10lb Plates on each hand- 3 sets- 15 reps

Barbell Bench Press- 140lbs- 15 reps, 225lbs- 10 reps, 275lbs- 3 reps, 315lbs- 3 reps, and 2 sets- 275lbs- 5 reps for speed (I stopped after my last set, since I was feeling pain in my left shoulder, which is the shoulder that I have been having issues with for the past several months and that I've dislocated before.)

Barbell Squats- 225lbs, 315lbs, 405lbs, 495lbs, 565lbs, and 615lbs- 2 reps, and 535lbs- 6 reps- Belt and Knee Sleeve on the last 2 sets

Barbell Jump Squats- 5 sets- 155lbs- 6 reps

Barbell Ploymetric Lunges- 4 sets- 45lbs- 6 reps

Cable Rows with Fat Gripz- 3 sets- 300lbs- 10 reps

Core Work- 10 minutes

Jiu Jitsu Training- 20 minutes

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Workout:


Low Box Squats- Went up to 5 sets- 515lbs- 1 rep

Low Front Box Squats Went up to 450lbs- 1 rep

Barbell Rows- 3 sets- 345lbs- 5 reps

Scramble Grip Trainers Bodyweight Hangs- 2 sets- 20 seconds

Jiu Jitsu Training- 1.5 Hours

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I went to test out my shoulder to see where I was weak at. After the mobility and prehab work, I determined that I'm weak at moving the weight transverse plane when bench pressing from the bar on my chest to 90 degrees and from the frontal plane when pulling the weight upwards from when my arms are fully extended to 90 degrees. I can press overhead, but I can't bench or do push ups in the meantime.


Workout:


Prehab Shoulder Work- 5 minutes

Prehab Mobility Work- 5 minutes

Barbell Push Press- Went up to 275lbs- 2 reps and 295lbs- 2 reps

Hammer Strength Row Machine- Went up to 360lbs, 450lbs, and 540lbs- 10 reps

Cable Rows with Scramble Grip Trainers- Went up to 210lbs and 2 sets- 225lbs- 10 reps

Standing Plyometric Rows- 2 sets (20lbs, 40lbs, and 60lbs)- 10 reps for each side

Ball Crunches- 3 sets- 30 reps

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Workout:


Band Pull Aparts on Blue Tubing on 3 Different Angles (Horizontal, 45 degree angle, and Overhead)- 3 sets- 15 reps for each angle

Face Pulls on Blue Tubing- 3 sets- 15 reps

Barbell Jump Squats- 5 sets- 45lbs- 6 reps

Barbell Plyometric Lunges- 3 sets- 6 reps

Jiu Jitsu Training- 2 Hours

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Workout:

Barbell Squats- Went up to 620lbs and 640lbs- 1 rep- Belt and Knee Sleeves
Low Box Front Squats- Went up to- 435lbs- 1 rep- Belt and Knee Sleeves, and 385lbs- 5 reps- Beltless
Pull Ups (Neutral Grip) with Fat Gripz- 3 sets- 5 reps
T-Bar Row Machine with Fat Gripz- Went up to 2 sets- 230lbs- 10 reps
Thick Bar Bodyweight Hangs- 1st Set- 45 seconds, 2nd set- 25 seconds
Core Work- 10 minutes

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Workout:

Band Pull Aparts on Mini Bands- 3 sets- 10 reps on 3 different angles (horizontal, 45 degree angle, and overhead)
Jump Squats with 10lb Plates on each hand- 5 sets- 6 reps- 30 seconds rest between each set
Front Jump Squats- 25lbs, 35lbs, and 45lbs- 6 reps- 30 seconds rest between each set
Barbell Deadlifts- 135lbs- 10 reps, 225lbs, 315lbs, 405lbs, and 495lbs- 2 reps- Beltless, 555lbs, 605lbs, and 625lbs- 1 rep- Belt and Straps, and 545lbs- 5 reps- Belt and Straps

Jiu Jitsu Training- 1 Hour

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Workout:


50 Jumping Jacks

20 Push Ups

8 Sets- 15 reps of different abdominal exercises

Jiu Jitsu Training- 1 Hour

Band Pull Apart Isometrics on Mini Bands- 3 sets- 1 Minute Holds

Barbell Bench Press- Went up to 315lbs and 325lbs- 1 rep

Close Grip Bench Press- 3 sets- 225lbs- 10 reps

One Arm Row Machine w/ Fat Gripz- 80lbs, 120lbs, 130lbs, and 140lbs- 10 reps

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Workout:

Low Box Squats- Went up to 550lbs- 1 rep- Belt and Knee Sleeves
Low Front Box Squats- Went up to 455lbs- 1 rep and 405lbs- 2 reps- Belt and Knee Sleeves
Barbell Rows- 135lbs, 225lbs, and 275lbs- 1 reps, 315lbs, 335lbs, and 355lbs- 5 reps

Jiu Jitsu Training- 45 minutes

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Workout:


Weighted Squat Jumps- 20lbs, 25lbs, 30lbs, 40lbs, and 60lbs- 6 reps

Barbell Deadlifts- Went up to 595lbs- 5 reps and 525lbs- 10 reps

T-Bar Rows (Pronated Grip)- Went up to 205lbs- 12 reps

Hammer Strength Pulldown Machine (Pronated Grip)- 180lbs, 270lbs, 360lbs, and 410lbs- 10 reps

Circuit- 2 sets- 20 reps for each exercise- (Crunches, Ankle Touches, and Triangles)

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Workout:


Barbell Squats- Went up to 560lbs, 610lbs, and 660lbs- 1 rep- Belt and Knee Sleeves

Barbell Bench Press- Went up to 335lbs- 1 rep

Close Grip Bench Press- 3 sets- 275lbs- 10 reps

T-Bar Row Machine (Pronated Grip) with Fat Gripz- Went up to 3 sets- 200lbs- 8 reps

T-Bar Row Machine (45 degree angle grip)- 3 sets- 200lbs- 8 reps

Rope Tricep Extensions- 3 sets- 95lbs- 10 reps

2" Thick Bar Bodyweight Hangs- 2 sets- 25 seconds hold

Judo Training- 1.5 Hours

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Workout:


Barbell Deadlifts- Went up to 555lbs, 605lbs, and 640lbs- 1 rep, and 540lbs- 6 reps- Belt and Straps

Bench Press- Went up to 2 sets- 315lbs- 3 reps

Barbell Floor Presses- 135lbs and 225lbs- 10 reps, 275lbs- 5 reps, 295lbs- 3 reps, and 315lbs and 325lbs- 1 rep

Barbell Rows (Pronated Grip)- 225lbs, 315lbs, and 335lbs- 10 reps, and 355lbs- 8 reps

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Workout:


Shoulder Prehab Work using Cables and TRX- 10 minutes

Barbell Jump Squats- 5 sets- 6 reps- 45lbs

Barbell Plyometric Squats- 4 sets- 6 reps- 45lbs

Wide Grip Cable Rows- 150lbs and 250lbs- 10 reps, and 2 sets- 300lbs- 6 reps

TRX Horizontal Rows (Supinated Grip)- 3 sets- 12 reps

Wood Chops- 2 sets- 45lbs- 10 reps

Reverse Wood Chops- 2 sets- 45lbs- 10 reps

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Workout:


Barbell Squats- Went up to 640lbs- 2 reps- Belt and Knee Sleeves

Barbell Front Squats- Went up to 405lbs- 1 rep- Belt and Knee Sleeves

Barbell Bench Press- Went up to 330lbs- 2 reps, 315lbs- 3 reps, and 275lbs- 10 reps

Crunches- 3 sets- 30 reps

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1/21/14 Workout:

Superset- Barbell Deadlifts + Jump Squats with Weights- 135lbs, 225lbs, 315lbs, and 405lbs- 5 reps + 20lbs- 6 reps
Barbell Deadlifts- 495lbs, 560lbs, and 605lbs- 1 rep- Belt and Straps
Speed Deadlifts- 5 sets- 335lbs- 5 reps- Double Overhead Grip
Hoist Machine Rows (Neutral Grip) - Went up to 3 sets- 410lbs- 10 reps
Hoist Machine Pulldowns(Pronated Grip)- Went up to 3 sets- 410lbs- 10 reps
10lb Medicine Ball Rotations with Leg Laterals- 3 sets- 20 reps
1/22/14 Workout:
Hanging Dumbbell Snatches- 45lbs, 65lbs, 85lbs, 105lbs, and 120lbs- 5 reps on each side
Barbell Push Presses- 135lbs, 185lbs, 225lbs, and 265lbs- 5 reps, 275lbs, 285lbs, and 295lbs- 2 reps
Yoga Class- 1 Hour

Jiu Jitsu Training- 1.5 Hours

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1/23/14 Workout:

Low Barbell Box Squats- Went up to 550lbs- 1 rep- Beltless
Low Front Box Squats- Went up to 410lbs- 1 rep- Beltless
Barbell Bench Press- Went up to 4 sets- 300lbs- 5 reps and 275lbs- 10 reps
100 Push Ups

Judo and Jiu Jitsu Training- 2 Hours

1/24/14 Workout:

Hoist Side Handle Deadlift Machine- 180lbs- 10 reps, 360lbs, 5 reps, 540lbs- 3 reps, and 630lbs, 720lbs, 810lbs, and 900lbs- 1 rep- Straps

Barbell Deadlifts (Beltless)- 225lbs, 315lbs, 405lbs, and 495lbs- 2 reps, 545lbs, 595lbs, and 615lbs- 1 rep- Straps, and 545lbs- 6 reps- Straps
Life Fitness Pulldown Machine (Pronated Grip)- Went up to 3 sets- 370lbs- 10 reps
Low Cable Rows (Supinated Grip)- Went up to 2 sets- 300lbs- 5 reps, and 1 set- 265lbs- 8 reps
Dumbell Jump Squats- 30lbs, 60lbs, and 110lbs- 6 reps
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On Saturday, 1/25/14, I got Silver on the Men's Adult Blue Belt Gi Division at the NABJJF All Americas' Tournament.

Today's Workout:

Barbell Squats- Went up to 675lbs- 1 rep, and 585lbs- 3 reps- Belt and Knee Sleeves
Barbell Bench Press- Went up to 2 sets- 335lbs- 1 rep, and 2 sets- 285lbs- 6 reps
Dumbbell Bench Press- 3 sets- 120lbs- 12 reps
Barbell Jump Squats- 5 sets- 155lbs- 6 reps- 30 seconds rest between each set
Barbell Plyometric Lunges- 4 sets- 45lbs- 12 reps- 30 seconds rest between each set
T-Bar Row (Pronated Grip)- Went up to 2 sets- 250lbs- 6 reps
TRX Horizontal Rows (Supinated Grip)- 3 sets- 15 reps- 30 seconds rest between each set
Battle Ropes Power Slams- 4 sets- 20 reps- 30 seconds rest between each set

Jiu Jitsu Training- 1.5 Hours

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