supermagnamon Posted October 8, 2013 Author Share Posted October 8, 2013 10/3/13 Workout: Deadlift - Went up to 545lbs- 1 rep- Beltless, 595lbs- 3 reps and 555lbs- 5 reps- Belt and StrapsMedicine Ball Front Jump Squats- 5 sets- 50lbs- 6 repsLife Fitness Pulldown Machine- Went up to 2 sets- 290lbs- 8 repsSupinated Grip Cable Rows- Went up to 2 sets- 250lbs- 8 repsPlyometric Lunges - 3 sets- 50lbs- 10 reps each leg Jiu Jitsu Training- 1 Hour Today's Workout:Bench Press- Went up to 340lbs- 1 rep, 325lbs- 2 reps, and 280lbs- 10 repsBarbell Squats- Went up to 600lbs- 1 rep- Belt and Knee SleevesFront Squats- Went up to 370lbs- 1 rep- Belt and Knee SleevesFat Gripz Deadlifts- Went up to 275lbs- 5 reps and 295lbs- 1 repFat Gripz Pull Ups (Neutral Grip)- 3 sets- 3 repsOne Arm Standing Cable Rows at 45 degree angle- Went up to 75lbs for each hand- 3 sets- 75lbsThick Bar Bodyweight Hangs- 2 sets- 40 secondsSuperset- Suspension Trainers Reverse Flyes + Suspension Trainers Abdominal Roll Outs- 3 sets- 15 reps + 12 reps Jiu Jitsu Training- 1 Hour Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted October 13, 2013 Author Share Posted October 13, 2013 Today, I was trained twice. My first workout was at the Tapout Training Center in Downtown LA. I dedicated my workout, the rest of my training for Worlds, and my competitions for the rest of the year for my dad. Unfortunately, he passed away last night in the hospital. I had to workout, because the gym is my sanctuary and my place for thoughts and ideas, and a place for me to let go of pain and sadness.I miss you dad. I know that you were spotting me in my workout today, since it was heavy. When I go to Worlds, I'm getting the Gold for you.Workout:Deadlifts- Went up to 590lbs- 1 rep and 540lbs- 3 reps- BeltlessSquats- Went up to 650lbs and 670lbs- 1 rep- Belt and Knee SleeveBench Press- Went up to 340lbs - 1 rep and 325lbs- 2 repsPush Press- Went up to 295lbs- 1 repBarbell Rows- Went up to 3 sets- 315lbs- 7 repsThick Bar Leg Raises- 3 sets- 12 repsMy second workout was in the man cave. I was working drills on the dummy and doing some core work between rounds. I was working out for 30 minds with little rest. I was working on arm bars, RNC, knee belly transitions, side control transitions, americana-armbar-kimura transitions, leg drags, and ankle locks. Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted October 16, 2013 Author Share Posted October 16, 2013 10/14/13 Workout: Push Press- Went up to 280lbs- 3 reps Low Front Box Squats with Pause- Went up to 350lbs, 360lbs, and 370lbs for 1 rep- Beltless Thick Bar Pull Ups- 2 sets- 8 reps Thick Bar Chin Ups- 2 sets- 8 reps Jiu Jitsu and Core Work Training- 25 minutes Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted October 17, 2013 Author Share Posted October 17, 2013 Workout: Bench Press- Went up to 320lbs- 2 reps and 300lbs- 5 reps Squats- Went up to 620lbs- 2 reps- Belt and Knee Sleeves Front Box Squats- Went up to 410lbs- 1 rep- Beltless, and 460lbs- 1 rep- Belt Core Work- 5 minutes Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted October 18, 2013 Author Share Posted October 18, 2013 Workout:Shoulder Prehab- 5 minutes2" Deficit Deadlifts- Went up to 610lbs- 1 repBarbell Jump Squats- 135lbs, 165lbs, 185lbs, 205s, and 225lbs- 5 reps- 30 seconds rest between setsMedicine Ball Front Jump Squats- 4 sets- 50lbs- 10 repsLife Fitness Pulldown Machine (Supinated Grip)- Went up to 270lbs, 290lbs, and 300lbs- 8 reps T-Bar Row Machine- Went up to 180lbs and 225lbs- 10 reps, and 2 sets- 250lbs- 6 reps Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted October 21, 2013 Author Share Posted October 21, 2013 10/18/13 Workout: Power Cleans- Went up to 275lbs - 1 rep and 230lbs- 5 reps 2" Thick Bar- Chin Ups- 3 sets- 8 reps 2" Think Bar Leg Raises- 3 sets- 12 reps Today, I was training at the 24 Hour Fitness in Mid-Wilshire/ Koreatown gym. I had a full body workout. Tonight's Workout: Cybex Incline Press Machine- Went up to 450lbs- 1 rep and 2 sets- 360lbs- 10 reps Barbell Push Press- Went up to 300lbs- 1 rep Barbell Squats- Went up to 675lbs- 1 rep- Belt and Knee Sleeves Superset- Neutral Grip Pull Ups + TRX Reverse Flyes- 3 sets- 8 reps + 10 reps Superset- Plyometric Jump Squats + TRX Abdominal Fall Outs- 3 sets - 45lbs- 10 reps + 10 reps Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted October 24, 2013 Author Share Posted October 24, 2013 10/21/13 Workout:3" Deficit Deadlifts- Went up to 620lbs- 1 rep- Straps and Belt2" Thick Bar Pull Ups- 2 sets- 6 reps2" Thick Bar Chin Ups- 2 sets- 6 reps2" Thick Bar Bodyweight Hangs with Leg Raises- 3 sets- 12 reps Jiu Jitsu Training- 45 minutes Today's Workout: 2 Hour Jiu Jitsu Training Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted October 25, 2013 Author Share Posted October 25, 2013 Workout:Barbell Squats- Went up to 635lbs- 2 reps- Belt and Knee SleeveFront Squats- Went up to 405lbs- 1 rep- BeltlessT-Bar Rows (Pronated Grip)- Went up to 3 sets- 250lbs- 6 repsT-Bar Rows (Neutral Grip)- Went up to 3 sets- 225lbs- 6 repsShoulder Rehab and Core Work- 10 minutes Jiu Jitsu Training- 1 Hour Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted October 29, 2013 Author Share Posted October 29, 2013 10/25/13 Workout: Deadlifts- Went up to 590lbs for 4 reps- Belt and Straps High Pulls- Went up to 2 sets- 255lbs- 1 rep Barbell Jump Squats- 5 sets- 160lbs- 5 reps Barbell Rows- Went up to 3 sets- 325lbs- 6 reps Cable Rows- Went up to 2 sets- 250lbs- 10 reps Jiu Jitsu Training- 1 Hour 10/26/13 Workout:Shoulder Prehab Work - 5 minutesBench Press- 8 sets- 230lbs- 5 repsPlyometric Push Ups- 5 sets - 5 reps One Arm Machine Rows- Went up to 2 sets - 120lbs- 10 reps 10/27/13 Workout: Shoulder Mobility Work - 5 minutes Barbell Squats- Went up to 685lbs- 1 rep - Belt and Knee Sleeves Medicine Ball Front Jump Squats- 4 sets- 12lbs- 10 reps Cybex Pulldown Machine- Went up to 2 sets- 280lbs- 10 reps Superset- TRX Reverse Flyes + TRX Scarecrows - 3 sets- 10 reps + 10 reps 10/28/13 Workout: Deadlifts- Went up to 630lbs- 1 rep and 570lbs- 3 reps- Belt and Straps Barbell Jump Squats- 5 sets- 45lbs- 10 reps Barbell Rows- Went up to 335lbs- 8 reps 2" Thick Bar Isometric Chin Ups - 3 sets- 20 seconds hold 2" Thick Bar Leg Raises- 3 sets -10 reps 2" Thick Bar Isometric Holds- 3 sets - 35 seconds hold Rear Delt Dumbbell Raises- Went up to 80lbs- 15 reps Jiu Jitsu Training- 30 minutes Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted October 30, 2013 Author Share Posted October 30, 2013 Workout: Bench Press- Went up to 315lbs, 320lbs, and 325lbs-- 1 rep Plyometric Push Ups- 5 sets- 10 reps One Arm Machine Rows (Pronated Grip)- Went up to 2 sets- 120lbs- 6 reps Dumbbell Jump Squats- 5 sets- 40lbs- 10 reps Plyometric Dumbbell Lunges- 3 sets- 30lbs- 10 reps Core Work- 5 minutes Mobility Work- 5 minutes Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted October 31, 2013 Author Share Posted October 31, 2013 Workout: Mini Band Pull Aparts- 2 sets- 10 reps for Pronated Grip, Supinated Grip, @ 45 degree angle, and overhead Side Handle Deadlift Machine + Fat Gripz- Went up to 520lbs - 1 rep T Bar Row Machine (Pronated Grip)- Went up to 3 sets- 250lbs- 8 reps T Bar Row Machine (Neutral Grip)- 3 sets- 225lbs- 8 reps TRX Abdominal Fall Out- 3 sets- 12 reps Core Work- 10 minutes Jiu Jitsu Training- 30 minutes Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted November 1, 2013 Author Share Posted November 1, 2013 10/31/13 Workout: Barbell Squats- 135lbs, 225lbs, 315lbs- 10 reps, and 5 sets- 405lbs- 2 reps- 30 seconds rest between sets Double Overhand Deadlifts- 225lbs and 315lbs- 10 reps, and 5 sets- 2 reps- 405lbs- 30 seconds rest between sets Life Fitness Pronated Grip Pulldowns- Went up to 2 sets- 360lbs- 10 reps TRX Horizontal Rows (Neutral Grip)- 3 sets- 15 reps- 30 seconds rest between sets Upper Body Mobility Work- 5 minutes Jiu Jitsu Training- 45 minutes Plyometrics, Core Work, and Shoulder Rehab- 10 minutes Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted November 22, 2013 Author Share Posted November 22, 2013 Workout: Superset- TRX Reverse Flyes + TRX Face Pulls- 3 sets- 10 reps + 10 reps- 30 seconds rest between sets Bench Press- Went up to 315lbs and 320lbs for 1 rep and 275lbs for 7 repsCybex Incline Press Machine- Went up to 410lbs- 5 reps3" Deficit Deadlifts- Went up to 5 sets- 495lbs- 1 rep - 30 seconds rest between sets Barbell Squat Jumps- 5 sets- 5 reps- 145lbs- 30 seconds rest between sets Cable Rows (Supinated Grip)- Went up to 265lbs and 295lbs- 8 reps T-Bar Row Machine- Went up to 3 sets- 225lbs- 8 reps TRX Abdominal Fall Outs- 3 sets- 10 reps Plate Pinch- 3 sets- 90lb Hammer Strength Plates- 15 seconds for each hand Jiu Jitsu Training- 45 minutes Comment: I got bronze a couple of weeks ago from the IBJJF NoGi Jiu Jitsu World Championships. I've been in shoulder rehab and recovery for the past couple of weeks. All in all. I'm happy with the progress of my shoulder rehabilitation and recovery. I was able to do a lot of stuff today. I do still have some pain, but it is going away and my shoulder is significantly more stable now. Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted November 25, 2013 Author Share Posted November 25, 2013 11/22/13 Workout: Warm Up: Hang Clean and Push Press- 135lbs, 155lbs, and 175lbs- 5 reps Workout: Push Press- Went up to 275lbs and 290lbs- 2 reps Front Squats- Went up to 365lbs - 1 rep and 335lbs- 3 reps - Beltless Machine Pulldowns with 4orce Grips- 3 sets- 270lbs- 8 reps Row Machine with 4orce Grips- 3 sets- 450lbs- 10 reps 11/24/13 Workout: Bench Press- Went up to 305lbs and 325lbs- 1 rep, and 275lbs- 8 reps Barbell Squats- Went up to 565lbs, 625lbs, and 675lbs- 1 rep- Belt and Knee Sleeves Deadlits- Went up to 550lbs and 605lbs- 1 rep- Belt and Straps 12lb Body Bar ATG Jump Squats- 4 sets- 5 reps Superset- 12lb Body Bar Plyometric Lunges + Crunches with 12lb Body Bar- 3 sets- 10 reps + 20 reps Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted November 26, 2013 Author Share Posted November 26, 2013 Workout: Shoulder Prehab- 5 minutes Reverse Cable Woodchops- 30lbs, 40lbs, and 50lbs- 5 reps on each side Dumbbell Snatches- Went up to 80lbs, 95lbs, 105lbs, and 120lbs- 2 reps Dumbbell Jump Squats- 25lbs, 40lbs, and 47.5lbs- 5 reps, and 25lbs- 10 reps Pull Ups- 3 sets- 5 reps TRX Horizontal Rows with 4orce Grips- 3 sets- 15 reps 4orce Grip Bodyweight Hangs- 3 sets- 20 seconds hold Pull Up Isometrics - 2 sets- 30 seconds Jiu Jitsu Training- 45 minutes Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted November 28, 2013 Author Share Posted November 28, 2013 Workout: Shoulder Prehab- 5 minutes Bench Press- Went up to 330lbs- 1 rep, 315lbs- 2 reps, and 275lbs- 6 reps Dumbbell Bench Press- Went up to 100lbs on each hand- 2 sets - 10 reps Neutral Grip Pull Ups- 4 sets- 5 reps One Arm Row Machine with Fat Gripz- 100lbs, 120lbs, 130lbs- 6 reps Jiu Jitsu Training- 1 Hour Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted November 28, 2013 Author Share Posted November 28, 2013 Warm Up: Foam Roller Work on Quads, Upper and Mid Back, and IT Band- 5 minutes Workout: Barbell Squats- Went up to 625lbs- 2 reps- Belt and Knee Sleeve Barbell Front Squats- Went up to 370lbs- 1 rep- Beltless, and 420lbs- 1 rep- Belt and Knee Sleeves Barbell Jump Squats- 2 sets- 135lbs- 6 reps and 2 sets- 155lbs- 6 reps- 30 seconds rest between sets Medicine Ball Front Jump Squats- 4 sets- 20lbs- 6 reps- 30 seconds rest between sets TRX Horizontal Rows with 4orce Grips- 3 sets- 15 reps- 30 seconds rest between sets 4orce Grips Bodyweight Hangs- 3 sets- 20 seconds each set Core Work- 5 minutes Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted December 2, 2013 Author Share Posted December 2, 2013 Shoulder Prehab Work - 5 minsBarbell Bench Press - 135lbs,185lbs, 235lbs - 10 reps, 280lbs and 315lbs - 2 reps, 2 sets - 285lbs- 5 repsSuperset- Plyometric Push Ups + Standing Cable Rotations- 3 Sets- 10 reps + 60lbs- 5 reps on each sideBarbell Squats- 225lbs, 315lbs, and 405lbs- 5 reps, 495lbs and 550lbs- 1 rep- Beltless, 605lbs, 655lbs, and 700lbs- 1 rep- Belt and Knee SleevesBarbell Deadlifts- 225lbs, 315lbs, and 405lbs- 3 reps- Double Overhand Grip and Beltless, 495lbs and 545lbs- Straps and Beltless, 590lbs- 4 reps- Belt and StrapsBarbell Deadlifts + Sprawls Complex- 3 Sets- 335lbs- 6 repsBarbell Rows- 3 Sets- 335lbs- 6 reps Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted December 3, 2013 Author Share Posted December 3, 2013 Workout: Shoulder Mobility Work- 5 minutes Push Press- 135lbs, 155lbs, and 225lbs- 10 reps, 250lbs and 275lbs- 2 reps, 290lbs and 305lbs- 1 rep, 275lbs- 3 reps Barbell Jump Squats- 135lbs, 155lbs, 180lbs, 210lbs, and 230lbs- 6 reps, and 135lbs- 10 reps Medicine Ball Front Jump Squats- 4 sets- 20lbs- 10 reps T-Bar Row Machine- Went up to 270lbs- 5 reps Jiu Jitsu Training- 1 hour Flexibility Training- 10 minutes Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted December 5, 2013 Author Share Posted December 5, 2013 Workout:Shoulder Prehab Work with Mini Bands- 5 minutesBarbell Bench Press- 135lbs, 185lbs, and 235lbs- 10 reps, 280lbs- 3 reps, 315lbs and 335lbs- 1 rep, 300lbs- 4 reps, and 285lbs- 6 repsBarbell Floor Presses- 135lbs and 225lbs- 10 reps, 245lbs, 265lbs, 285lbs, and 300lbs- 3 repsOne-Arm Rows on Cybex Machine with 4orce Grips- 80lbs-10 reps, 120lbs, 130lbs, and 140lbs- 6 repsCrunches- 3 sets- 20 reps Jiu Jitsu Training- 1 Hour Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted December 6, 2013 Author Share Posted December 6, 2013 Warm Up: Heavy Bag Work- 15 minutes Workout: Barbell Squats- 155lbs, 245lbs, 335lbs, and 425lbs- 5 reps, 515lbs, 590lbs, and 640lbs- 2 reps- Belt and Knee Sleeves Barbell Deadlifts- 155lbs, 245lbs, 335lbs, 425lbs- 3 reps- Double Overhand Grip, 500lbs, 550lbs, and 600lbs- 2 reps- Belt and Straps, 565lbs- 3 reps T-Bar Row Machine (45 Degree Angle grip)- Went up to 3 sets- 205lbs- 8 reps Barbell Rows (Supinated Grip)- 3 sets- 315lbs- 8 reps Jiu Jitsu Training- 1 Hour Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted December 7, 2013 Author Share Posted December 7, 2013 Workout: Side Handle Deadlifts with 4orce Grips- 180lbs- 10 reps, 360lbs- 5 reps, and 3 sets- 410lbs- 1 rep- Held at 5 seconds Dumbbell Snatches- 45lbs, 80lbs, and 100lbs- 5 reps Medicine Ball Front Jump Squats- 3 sets- 50lbs- 10 reps Plyometric Cable Rows- 3 sets- 80lbs- 10 reps Rope Cable Rows- 3 sets- 220lbs- 8 reps Reverse Wood Chops- 50lbs, 60lbs, and 70lbs- 5 reps on each side Superset- TRX Reverse Flyes + TRX Abdominal Fall Outs- 3 sets- 12 reps + 12 reps TRX Face Pulls- 2 sets- 12 reps Jiu Jitsu Training- 1 Hour Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted December 11, 2013 Author Share Posted December 11, 2013 12/8/13 Workout: I competed earlier that day at the 2013 IBJJF Long Beach Fall Open. I got Gold in the Masters Blue Belt Ultraheavyweight Division and Bronze in the Masters Blue Belt Open Division. Barbell Bench Press - Went up to 320lbs- 3 reps, 300lbs- 5 reps, and 280lbs- 10 reps Barbell Squats- Went up 635lbs- 3 reps- Belt and StrapsDeadlifts- Went up to 615lbs- 1 rep- Belt and StrapsSuperset- Cable Rows with Fat Gripz + Plyometric Push Ups- 3 sets- 300lbs- 10 reps + 12 reps20lb Bodybar Jump Squats- 5 sets- 10 reps20lb Bodybar Plyometric Lunges- 3 sets- 10 reps20lb Bodybar Crunches- 3 sets- 20 reps 12/10/13 Workout:Band Pull Aparts with Mini-Bands- 3 sets- 5 reps- 10 seconds hold on each repClean and Press- 140lbs, 165lbs, 190lbs, 210lbs, 230lbs- 3 repsPush Press- 250lbs, 280lbs, 295lbs, and 315lbs- 2 reps, and 280lbs- 3 repsBarbell Jump Squats- 5 sets- 155lbs- 5 repsKettlebell Jump Squats- 5 sets- 60lbs- 10 repsBarbell Rows (Pronated Grip)- 315lbs, 330lbs, and 340lbs- 6 repsLife Fitness Pulldown Machine with Fat Gripz- 3 sets- 270lbs- 10 repsSuperset- 3 sets- TRX Abdominal Fallouts + Fat Gripz Bodyweight Hangs- 10 reps + 25 second holdsIron Grip Plate Pinches- 3 sets- 90lbs- 5 seconds for each handMobility Work- 5 minutes Jiu Jitsu Training- 1 Hour Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted December 12, 2013 Author Share Posted December 12, 2013 Workout: Barbell Bench Press- 135lbs,185lbs, and 235lbs- 10 reps, 285lbs, 320lbs, 330lbs, and 315lbs- 2 reps, and 2 sets- 295lbs- 5 reps Barbell Floor Presses- Went up to 315lbs- 1 reps Barbell Squats- Went up to 655lbs- 2 reps- Belt and Knee Sleeves Front Squats- Went up to 385lbs- 1 rep- Beltless and Knee Sleeves, and 435lbs- 1 rep- Belt and Knee Sleeves T-Bar Rows with Fat Gripz- Went up to 3 sets- 180lbs- 10 reps 2" Thick Bar Bodyweight Hangs- 2 sets- 40 seconds per set Jiu Jitsu Training- 1 Hour Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted December 13, 2013 Author Share Posted December 13, 2013 Workout:Dumbbell Snatches- Went up to 120lbs- 3 reps for each side Side Handle Deadlifts with Fat Gripz- Went up to 2 sets- 450lbs- 1 rep- Held for 5 seconds at top for each set 3" Deficit Deadlifts- Went up to 605lbs- 2 reps- Belt and Straps, 555lbs- 3 reps- Belt and Straps, and 3 sets- 405lbs- 6 reps- Beltless Cable Rows (Supinated Grip)- Went up to 205lbs, 255lbs, and 295lbs- 10 reps Jiu Jitsu Training- 1 Hour 50 Sit-Ups 50 Crunches 50 Bicycle Crunches 50 Ankle Touches 50 Collar Choke Crunches 50 Leg Crosses 50 Second Planks 50 Leg Raises Foam Rolling for 5 minutes Quote Link to comment Share on other sites More sharing options...
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