Running

[Tom Yum]

Hyper Extensions 15x4
Lat pulldowns close grip 10x4
Lat pulldowns wide grip 10x4
T-bar rows 10x4
Seated Cable rows 10x4
Forearms front/back 12x4 each

Then going to bjj class for my cardio

Looks like you're trying to build upper-body. I remember in your earlier posts you were complaining about being thin; don't worry - you'll fill out as you get older.

[Tom Yum]

Haven't been posting much on the workouts but I've been doing 'em and gradually including more boxing, but that's not all on the MA side.

Today

2 mile run (6:50 per mile average pace).

Tons of core work: situps, leg raises, side bends, medicine ball twists, knee to chest (thanks TREE!).

3 x 2:00 rope - all out as fast as I could whip it.

I've got a new boxing training partner whose very promising. He comes from a family that boxes although he hasn't trained recently. He's younger, taller, heavier and stronger, but we're about the same speed/technique/experience.

No more leading with the jab less I want to eat a right that can knock me flat out...more head movement, footwork, leading with short rights and inside fighting!!

I'm having to punch more upward and outward rather than straight ahead for normal folks (6' and shorter.)

[treelizard]

Yesterday I did a little bit of rowing and then 10-8-6-4-2 reps of deadlifts (24 lb), dumbbell bench press (2 X 10#), clean (16 lbs).

[treelizard]

800m rowing 4:46
100 each situps and back extensions: 7:18
800m Rowing: 5:55
Total: approx 18 min

and an hour and a half of yoga.

[blitz]

Looks like you're trying to build upper-body. I remember in your earlier posts you were complaining about being thin; don't worry, bro - you'll fill out as you get older.

I don't think I ever complained about being thin :O I'm not even thin lol. I weigh 165 currently at 5'10 and thats after losing lots of fat so I'm not complaining. But I'm doing full body workouts just haven't reached the legs yet hehe.

Anyway gym was closed yesterday so didn't get to workout.
today:

Military Press: 8x6
Dumbell Press: 10x4
Side Lateral Dumbbell Raises: 10x4
Shrugs: 15x3
Upright Rows: 10x4
Cable Pushdowns: 10x4
Dumbell extensions: 10x4

And I'll post about my cardio and ab work after I finish it.
Edit: Edited my workouts a bit.

I did 5.1 miles in 15 minutes on the bike with level 3 tension.

And did 3 sets of hanging leg raises at 15/20/30. Then 2 sets of of inclined situps 30/70 and did about 100 twists

[treelizard]

Couple hours of MMA, we worked clinch (a few throws), some boxing and shadowboxing, etc. It's ridiculous degrees out today.

[EmptyneSs]

3 sets of pullups till failure
4 sets of seated rows 10-12 reps
3 sets upright row with barbel 8 reps
4 sets back bridges on exercise ball 15-20 reps
3 sets shoulder press 8-10 reps

3 sets preacher curls 8-10 reps
3 sets reverse curls 12 reps

4-5 sets of abs on exercise ball 35-50 reps

3 sets leg press 12-15 reps
3 sets calif raises 12-15 reps

only took 1 hour too

[blitz]

Calf raises: 12x4.
Squats: 16/14/12/12
Leg Presses: 16/14/12/12
Leg curls: 10x4

Forearms:
Dumbell wrist curls: 14x4
Reverse wrist curls: 16x4
Reverse grip curls: 10x3

Ill post about everything else later,
Edit: Cardio going to be in bjj class. And edited my sets also

[treelizard]

45 reps of dumbbell thrusters (15lb dumbbells) and 45 assisted pull-ups (50# assist) all in ten minutes

an hour and a half of yoga

[blitz]

Dips 12x4
Decline bench press 12x4
Incline bench press 10x4 or 12x4
Bench Press 12x4
Barbell curls 16/14/12/12/10

Hanging Leg Raises/Situps/Seated tucks for abs. And 10-15 minutes of cardio on the bike.

[EmptyneSs]

bench press 3 sets 10 reps
incline bench press 3 sets 10 reps
seated chest press on Hammer Strength machine 4 sets 10 reps
dumbell pullovers 3 sets 10 reps
decline cable crossover presses 2 sets 12 reps

dips on bench 3 sets 15 reps
tricep extensions with cables 4 sets 10 reps

shoulder press 3 sets 10 reps
upright rows 3 sets 10 reps

5 sets abbs on exercise ball

leg press 4 sets 10 reps
leg extensions 3 sets 10 reps

[treelizard]

Ran 5K in 28 minutes!!! That's 11:56 faster than last time I ran 5K a little over 2 months ago!! Also I made my 2006 goal!!! My first mile was 10:34, 2nd mile was 10:22, but my last 1.10 mile was 7:04!!!! Damn I love crossfit. Get some, go again!

[treelizard]

rowed 400 meters 2:30
15 overhead squats (12 lb barbell)
ran 400 meters on the elliptical 3:21
15 OS again
ran 400 meters on treadmill, 2:37
15 OS
ran 400 meters, elliptical, 3:15
15 OS
rowed 400 meters 2:55
15 OS

24 minutes

Next 20 minutes did rounds of assisted pull-ups (10 pullups lifting 65% of my bodyweight) and lunges (10 steps holding two 15 lb dumbbells). 7 rounds + 10 steps.

[treelizard]

Yesterday ran/walked a mile, did 1 min. max sit-ups and 1 min. max push-ups. Fun times.

[blitz]

Going to do some super sets for 2 days then resume my training. Basically going to work every muscle group for high reps.