squat 205 8, 225 4 hack squat 155 8 205 8 leg curls 1,8 2,8 SLDL 205 8, 235 4 calf raise 205 10, 225 10 215 10 215 10
bench 175x6,6 DB bench 50 8, 60, 5 dips 35 5, 6 chinup 15, 7, 6 deadlift 255 8, 275 6 Rows 135 7, 7 shurg 155 10 6 telphone sprints
squat 185 8 205 7 hack squat 135 8 185 8 SLDL 135 8 185 8 Calf raises standing 135 10 185 10 205 10 225 10 2 hours BJJ
i am into lifting but im trying everything to get my cardio up. nd ya thnaks everyone for the input.
i like to do like 10 sets of different types of pushups 2-3x a week howmuch rest shud i do between each set
4 rds shadow 4 heavy 7 min speedbag 12 min jumprope side bends 45lbs 35 pushups 30 leg up PU 12 diamon hands out in front 7 reg 9 hands...
i got **** on by a guy with over a year more eperience then me lol.
2 hours BJJ
3 min calf jumps 1 min rest 30 sec squat jumps
20 kneeups with a kick out 30 kneeups 16 hanhin leg raises 15 second leg raise hold knee up hold at peak 15 at midle 20 13 kneeling ab...
yesterday 7 telephone poll sprints
7 telephone pole sprints leg over bench crunch hands behind head 35 hands crossed over chest 30 hands on temples 30 hands on stomach 40 crunch...
calf jump 2 min 1 min rest squat jump 1 min
ya it helps alot. takedowns r mad important tho so work them alot.
well i forgot to ben posting but weds i also did 2 hours of BJJ thurs i did 5 rds shadow 3 heavy 2 pads 3 jumprope yesterday 4 shadow 4...
