Share
Easily share your videos with everyone, public or private
Watch
Better than TV! Watch what you want, when you want!
Upload
Quickly upload and tag videos in almost any video format
Page 1 of 11 1 2 3 4 5 ... LastLast
Results 1 to 25 of 266
Did you like this? Share it:
  1. 10-25-2007, 10:35 PM #1
    OC Cartel
    OC Cartel is offline
    Banned
    Join Date
    Dec 2005
    Posts
    2,849
    Default OC's new program
    age: late 20's
    weight: 245ish
    height: 6'4

    currently involved with mma training 3-4x a week (bjj, wrestling, kickboxing)

    goals: drop a little weight and put on some more lean mass.
    injuries: blown out knees from mma training over a year ago, nursing/recovering from past pinched sciatic nerve and shoulder nerve
    Supplements: creatine, beta-alanine, taurine, and protein powder, msm, and joint juice.


    Upper body strength

    flat bench - 135x10,155x5,185x5,205x3,225x2,245x2
    BB row - 95x6,115x6,135x6,155x6
    smith press - 95x6,115x6,135x6
    bb shrug - 135x10,155x10,175x15
    forearm bb curl super set 20lbs.
    Last edited by OC Cartel; 11-01-2007 at 11:57 PM.
    Reply With Quote Reply With Quote
  2. 10-27-2007, 01:09 AM #2
    OC Cartel
    OC Cartel is offline
    Banned
    Join Date
    Dec 2005
    Posts
    2,849
    Default
    Lower Body Strenght

    Squats - 135x5, 155x5, 175x5, 185x5, 205x5
    Lying Hamsting Curls - 80x8, 90x8, 100x8
    Seated Calf Raise - 45x20, 70x20, 90x20
    Seated DB Curl - 30x15, 35x15, 40x12
    Seated Overhead DB Ext - 45x20, 55x20, 65x15
    Back Ext - 155x20, 170x20, 185x20
    Abs - 90x15, 100x15, 110x15

    30 min. on treadmill
    Last edited by OC Cartel; 10-30-2007 at 04:11 AM.
    Reply With Quote Reply With Quote
  3. 10-30-2007, 04:10 AM #3
    OC Cartel
    OC Cartel is offline
    Banned
    Join Date
    Dec 2005
    Posts
    2,849
    Default
    Upper Body Hypertrophy

    Db Incline - 55x10, 65x10, 75x10, 85x10
    Cable X's - 3x12
    Body weight pullups - 3x5
    Db Lateral Raises - 25x10, 30x10, 35x10
    Db Shrug - 90x10, 100x10, 110x15

    15 min. on bike.
    Reply With Quote Reply With Quote
  4. 10-31-2007, 04:31 PM #4
    ManOfMuscle
    ManOfMuscle is offline
    Banned
    Join Date
    Dec 2005
    Posts
    17,795
    Default
    You missed a back exercise. Kick ass and take names.
    Reply With Quote Reply With Quote
  5. 11-01-2007, 11:28 PM #5
    OC Cartel
    OC Cartel is offline
    Banned
    Join Date
    Dec 2005
    Posts
    2,849
    Default
    Lower Body Hypertrophy

    DB Lunges - 45x8, 50x8, 55x8, 60x8
    Leg Press - 4 plates per side x 12, 6 plates x 12, 8 plates x 12
    Rotary Calf - 90x12, 110x15, 130x15
    Ab Machine - 3x10
    Reverse Barbell curl - 45x15, 55x15, 65x17
    Tricep Pushdown (v-bar cable) - 3x12-15

    25min. on bike.

    *foot and knees were acting up from previous days mma/muay thai training
    Last edited by OC Cartel; 11-01-2007 at 11:41 PM.
    Reply With Quote Reply With Quote
  6. 11-01-2007, 11:48 PM #6
    gymlion77
    gymlion77 is offline
    Banned
    Join Date
    Jun 2003
    Location
    Ohio
    Posts
    788
    Default
    what supplements are you goiong to add to this training? you are in your late 20's you could cut up a little as you stated you wanted to do with some good research I am sure that we all could help you set something up if you had a fight coming up! I am sure that deca would do wonders on your joints (knees) and what not you stated above, allong with giving you some clean muscle mass and if done right decrease fat if you have any. Oh yea your strength will go through the roof!
    Reply With Quote Reply With Quote
  7. 11-01-2007, 11:56 PM #7
    OC Cartel
    OC Cartel is offline
    Banned
    Join Date
    Dec 2005
    Posts
    2,849
    Default
    hey bro.

    supplements: creatine, beta-alanine, taurine, and protein powder, msm, and joint juice.


    i'm just doing various grappling tournaments right now which are 1-2 per month. anything over about 210 pounds is in the "unlimited" weight class. my ideal weight is around 230. so another 15-20 and i'm straight.
    Reply With Quote Reply With Quote
  8. 11-06-2007, 02:24 AM #8
    OC Cartel
    OC Cartel is offline
    Banned
    Join Date
    Dec 2005
    Posts
    2,849
    Default
    Upper Body Strenght

    Flat Bench - 155x10, 175x8, 195x5, 215x5, 235x5
    HS Row - 70x6, 100x6, 125x6, 145x8
    BB Shoulder Press - 95x6, 135x6, 155x6
    Smith Press Shrug - 135x15, 225x15, 275x15
    BB Forearm Curl - 3x8-15

    Followed later in the day by 2 hrs nogi grappling. Feeling pretty good.
    Reply With Quote Reply With Quote
  9. 11-06-2007, 08:39 PM #9
    mister69
    mister69 is offline
    Olympian Bodybuilder
    Join Date
    Jun 2004
    Location
    In the Gym
    Posts
    2,819
    Default
    where u train bjj?
    Reply With Quote Reply With Quote
  10. 11-06-2007, 11:52 PM #10
    OC Cartel
    OC Cartel is offline
    Banned
    Join Date
    Dec 2005
    Posts
    2,849
    Default
    Quote Originally Posted by mister69
    where u train bjj?
    team in socal
    Last edited by OC Cartel; 11-06-2007 at 11:55 PM.
    Reply With Quote Reply With Quote
  11. 11-07-2007, 08:09 AM #11
    mister69
    mister69 is offline
    Olympian Bodybuilder
    Join Date
    Jun 2004
    Location
    In the Gym
    Posts
    2,819
    Default
    i train bjj and wrestling--its tough to hit the weights and grapple--but i am getting stronger and leaner--I will drop ya a pm.
    Reply With Quote Reply With Quote
  12. 11-08-2007, 03:14 AM #12
    OC Cartel
    OC Cartel is offline
    Banned
    Join Date
    Dec 2005
    Posts
    2,849
    Default
    Lower Body Strenght

    Deads - 135x5, 205x5, 255x5, 295x5, 315x5
    Leg Ext - 3x15
    Rotary Calve - 50x20, 70x20, 90x20
    BB Curl - 65x15, 75x15, 95x13
    Skull Crusher w/ preacher bar - 20x15, 40x15, 50x12
    Abs - 3x15

    45min. on stationary bike
    Reply With Quote Reply With Quote
  13. 11-08-2007, 03:18 AM #13
    adidamps2
    adidamps2 is offline
    Senior Veteran
    Join Date
    Jul 2003
    Location
    enroute VA
    Posts
    10,242
    Default
    nice log OC..glad to see ya posting in here now.
    Reply With Quote Reply With Quote
  14. 11-08-2007, 03:28 AM #14
    OC Cartel
    OC Cartel is offline
    Banned
    Join Date
    Dec 2005
    Posts
    2,849
    Default
    Quote Originally Posted by adidamps2
    nice log OC..glad to see ya posting in here now.
    thanks. i look forward to your input.
    just be gentle
    Reply With Quote Reply With Quote
  15. 11-08-2007, 03:59 AM #15
    adidamps2
    adidamps2 is offline
    Senior Veteran
    Join Date
    Jul 2003
    Location
    enroute VA
    Posts
    10,242
    Default
    i dint realize you were that friggin tall either. damn.
    Reply With Quote Reply With Quote
  16. 11-08-2007, 04:13 AM #16
    ManOfMuscle
    ManOfMuscle is offline
    Banned
    Join Date
    Dec 2005
    Posts
    17,795
    Default
    Quote Originally Posted by OC Cartel

    45min. on stationary bike
    What is this god damn cardio doing in here?
    Reply With Quote Reply With Quote
  17. 11-08-2007, 04:26 AM #17
    OC Cartel
    OC Cartel is offline
    Banned
    Join Date
    Dec 2005
    Posts
    2,849
    Default
    Quote Originally Posted by ManOfMuscle
    What is this god damn cardio doing in here?
    typo
    Reply With Quote Reply With Quote
  18. 11-09-2007, 02:57 AM #18
    ManOfMuscle
    ManOfMuscle is offline
    Banned
    Join Date
    Dec 2005
    Posts
    17,795
    Default
    OC:




    Me:
    Reply With Quote Reply With Quote
  19. 11-09-2007, 03:41 AM #19
    adidamps2
    adidamps2 is offline
    Senior Veteran
    Join Date
    Jul 2003
    Location
    enroute VA
    Posts
    10,242
    Default
    Quote Originally Posted by ManOfMuscle
    OC:




    Me:
    what

    Reply With Quote Reply With Quote
  20. 11-09-2007, 03:50 AM #20
    OC Cartel
    OC Cartel is offline
    Banned
    Join Date
    Dec 2005
    Posts
    2,849
    Default
    ur blaque?
    Reply With Quote Reply With Quote
  21. 11-09-2007, 04:01 AM #21
    adidamps2
    adidamps2 is offline
    Senior Veteran
    Join Date
    Jul 2003
    Location
    enroute VA
    Posts
    10,242
    Default
    yes..an albino black man.
    Reply With Quote Reply With Quote
  22. 11-09-2007, 04:04 AM #22
    OC Cartel
    OC Cartel is offline
    Banned
    Join Date
    Dec 2005
    Posts
    2,849
    Default
    Reply With Quote Reply With Quote
  23. 11-09-2007, 07:42 PM #23
    ManOfMuscle
    ManOfMuscle is offline
    Banned
    Join Date
    Dec 2005
    Posts
    17,795
    Default
    I'll only be carl weathers from Predator.
    Reply With Quote Reply With Quote
  24. 11-10-2007, 01:33 AM #24
    OC Cartel
    OC Cartel is offline
    Banned
    Join Date
    Dec 2005
    Posts
    2,849
    Default
    1hr grappling
    20min. boxing w/ a 320 pound gorilla that just joined our school
    Reply With Quote Reply With Quote
  25. 11-10-2007, 11:58 PM #25
    OC Cartel
    OC Cartel is offline
    Banned
    Join Date
    Dec 2005
    Posts
    2,849
    Default
    Upper Body Hypertrophy

    Incline Bench - 115x8, 155x8, 175x8, 185x8
    Cybex Chest Press - 3x10
    Lat Pulldown - 100x10, 120x10, 140x10, 160x10
    Cable Row - 100x8, 130x8, 160x8, 180x8
    Cable Lat raise - 20x10, 25x10, 30x10
    Cable Shrugs - 100x10, 120x10, 140x10
    Reply With Quote Reply With Quote
Page 1 of 11 1 2 3 4 5 ... LastLast
« Previous Thread | Next Thread »
Thread Information
Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions
  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Forum Rules