My New Routine, Not For The Weak Of Heart

[republiksyawyan]

To properly start off this thread I have to first give the readers some back ground knowledge on how this routine came about. I as most poeple know am trying to break into the pro mma scene but to do this I have to train and train and train. My very good friend Carlo Perez had just qualified for level three body building competition which means he's going international now.So I decided to ask him to work out with me and cretique my routine. Needless to say he changed everything around with having me as symetrical as possible in mind ,that way I could achevie my optimal physique.

Because we never know when opportunaty comes knocking on the door the one body part/section a day idea was thrown out the window in favour of a full body work out. Little did I know exactly what he ment by a "true full body work out". Basically I train four days out of the week with a rest day in between each excersise day.

So here it is my new work out routine which has the main focus on technique and slow repetitions rather then "bragging right's" weight levels.This routine is very long and will keep you in the gym for a few hours at least but maybe it will give you an idea asto what one mapper is doing in preperation for the pro scene.

I hope you enjoy.

DAY ONE
WEIGHT
CHEST
INCLINE D.B. PRESS ------3X15----------------------------
FLAT D.B PRESS------------3X15----------------------------
SEATED CHEST PRESS--- STRIP SET--------------------
PECK SWING----------------3X15----------------------------

LEGS
HACK SQUAT--------------3X15------------------------------
LEG PRESS------------------3X15------------------------------
LEG EXT---------------------3X15------------------------------
LYING LEG CURLS-------3X15------------------------------
DEAD LIFTS----------------3X15------------------------------
SEATED CALVES RAISE--------------3X15----------------

BACK
SUPPORTED ROWS------3X15------------------------------
ONE ARM ROWS--------------3X15-------------------------
CLOSER GRIP PULL DOWNS -3X15----------------------
BENT ROWS (MACHINE) ---3X15-------------------------
FRONT PULL DOWNS (MACHINE)--3X15--------------

SHOULDERS
MACHINE PRESS---------3X15-----------------------------
BENT REAR LAT---------3X15-----------------------------
FRONT CABLE------------3X15-----------------------------
SEATED SIDE LAT-------3X15-----------------------------

ARMS
INCL. B.B CURLS -------3X15------------------------------
ONE ARM CABLE CURL--3X15--------------------------
STANDING CURLS------3X15-----------------------------
PREACHER CURL (MACHINE) ----3X15---------------
LOW PULLY STANDING ROPE EXT.--3X15----------
ONE ARM REV. GRIP OVERHEAD TRI EXT--3X15-
PUSHDOWNS (BAR) ----- STRIP SET--------------------
ONE ARM REV. GRIP PUSHDOWNS --3X15----------

ABS
30 CRUNCHES
30 LEG RAISES
30 SIDE CRUNCHES L&R
30 BACK CRUNCHES
30 WEIGHTED SEATED CRUNCHES (MACH)
20 MIN OF CARDIO


DAY TWO
WEIGHT
CHEST
SEATED CHEST PRESS --------------3X15-------------------
FLYS---------------------------------------3X15-------------------
PECK SWING----------------------------3X15-------------------
INCLINE D.B PRESS ------------------3X15-------------------

LEGS
HORIZONTAL SQUATS--------------3X15--------------------
SMITH MACHINE SQUATS---------3X15--------------------
SEATED LEG CURL-------------------3X15--------------------
STANDING ONE LEGGED CABLE CURL--3X15---------
SEATED CALVES RAISE--------------3X15

BACK
ONE ARM HIGH ANGLE------------3X15--------------------
CLOSE GRIP PULL DOWNS--------3X15--------------------
ONE ARM MACH ROW--------------3X15--------------------
REV.GRIP--------------------------------3X15-------------------

SHOULDERS
OVER HEAD REAR-------------------3X15--------------------
BENT REAR ONE ARM--------------3X15--------------------
SEATED SIDE--------------------------3X15--------------------
FRONT RAISES------------------------3X15--------------------

ARMS
STANDING ONE ARM CABLE TRI EXT--3X15-----------
LYING TRI EXT------------------------3X15--------------------
OVERHEAD CABLE TRI EXT (ROPE) --3X15-------------
PUSHDOWNS ROPE-----------------3X15----------------------
ONE ARM PUSH DOWNS ----------3X15---------------------
CONCENTRATION CURLS---------3X15---------------------
ONE ARM MACH.PREACHER CURL--3X15---------------
PREACHER CURLS BAR-----------3X15----------------------
ZOTMAN CURLS --------------------3X15----------------------

ABS
30 CRUNCHES
30 LEG RAISES
30 SIDE CRUNCHES L&R
30 BACK CRUNCHES
30 WEIGHTED SEATED CRUNCHES (MACH)
20 MIN OF CARDIO

DAY THREE WEIGHT
CHEST
MACHINE INCLINE PRESS ------------ 3X15--------------------
FLAT D.B PRESS---------------------------3X15--------------------
FKYS-----------------------------------------3X15---------------------
INCLINE D.B. PRESS---------------------3X15--------------------

LEGS
LYING LEG CURLS----------------------3X15--------------------
LEG PRESS---------------------------------3X15----------------------
B.B. LUNGES------------------------------3X15----------------------
DEAD LIFTS-------------------------------3X15-----------------------
LEG EXT. ----------------------------------3X15-----------------------
SEATED CALVES RAISE--------------3X15-----------------------

BACK
PULL DOWNS-----------------------------3X15--------------------
ONE ARM CABLE ROWS--------------3X15----------------------
SUPPORTED ROWS (MACH) ----------3X15--------------------
REV.GRIP----------------------------------3X15-----------------------
STRAIGHT ARMS-----------------------3X15------------------------

SHOULDERS
FRONT CABLE RAISES----------------3X15----------------------
SEATED SIDE----------------------------3X15-----------------------
SIDE CABLE RAISES-------------------3X15------------------------
BENT REAR LAT. ----------------------STRIP SET-----------------
MACHINE PRESS-----------------------3X15---------------------------

ARMS
CONCENTRATION CURLS----------3X15---------------------------
SEATED D.B. CURLS------------------3X15-------------------------
ONE ARM PREACHER CURL-------3X15---------------------------
HAMMER CURLS----------------------3X15----------------------------
OVERHEAD CABLE TRI. EXT. BAR--STRIP SET------------------
ONE ARM STANDING CABLE EXT--3X15-------------------------
ONE ARM PUSH DOWN------------3X15--------------------------------
LYING TRI. EXT. ----------------------3X15-----------------------------

ABS
30 CRUNCHES
30 LEG RAISES
30 SIDE CRUNCHES L&R
30 BACK CRUNCHES
30 WEIGHTED SEATED CRUNCHES (MACH)
20 MIN OF CARDIO

DAY FOUR WEIGHT
CHEST
FLAT D.B PRESS---------------------------3X15-------------------
SEATED CHEST PRESS------------------3X15-------------------
X OVER--------------------------------------3X15------------------
PECK DECK---------------------------------3X15-----------------
MACH. INCLINE PRESS-----------------STRIP SET----------

LEGS
SMITH MACH. SQUATS-----------------3X15-----------------
ONE LEGGED LEG PRESS--------------3X15------------------
LEG EXT. -------------------------------------3X15----------------
LYING LEG CURLS-----------------------3X15-----------------
SEATED LEG CURLS---------------------3X15---------------
SEATED CALVE RAISES------------------3X15----------------

BACK
BENT ROWS--------------------------------3X15-----------------
ONE ARM HIGH ANGLE ROWS--------3X15---------------
CLOSE GRIP PULL DOWNS--------------3X15---------------
CABLE ROWS-------------------------------3X15---------------

SHOULDERS
SIDE CABLE RAISES--------------------3X15-----------------
FRONT CABLE RAISES----------------3X15------------------
ONE ARM BENT ------------------------3X15-----------------
FRONT RAISES--------------------------3X15------------------
BENT REAR LAT. ------------------------3X15-----------------

ARMS
TRI EXT. PUSHDOWN BAR------------3X15----------------
ONE ARM REV. GRIP OVERHEAD CABLE EXT. ---3X15---
STANDING CABLE TRI.EXT. (ROPE)---3X15-------------
ONE ARM SEATED D.B EXT. ----------3X15-------------------
ONE ARM REV. GRIP PUSH DOWNS----3X15-------------
PREACHER CURL MACH. ---------3X15--------------------
ONE ARM CABLE CURL (OFF OF BENCH) ---3X15-------
STANDING BAR CURL---------------3X15---------------
STANDING D.B. CURL------------------3X15----------------

ABS
30 CRUNCHES
30 LEG RAISES
30 SIDE CRUNCHES L&R
30 BACK CRUNCHES
30 WEIGHTED SEATED CRUNCHES (MACH) ---------------20 MIN OF CARDIO


Any ways feel free to try it out for yourselves,, as I feel fantasticque after starting this new routine. Nothing like actually seeing results in just one week. Mind you,I wish you good luck, as you should'nt cheat with this work out or else you wont reap any real world rewards.

[JKD_forever]

Utterly useless for most of the part.
4 days a week with that exercises and you'll last - 4 days at the most.
MMA and Bodybuilding are 2 different games.
You need workouts with accent on strength, explosiveness, not slow movements and 15 repetitions. Where is your mma training if you spend few hours a day doing weight (which is ridiculous).
Remember that doing a lot work will not bring you faster to your goal. Train smarter, not harder.

[harhar]

Wow thats the worst routine I have ever seen. Slow concentrics are useless btw.

[BoxBabaX]

Wow thats the worst routine I have ever seen. Slow concentrics are useless btw.

LOL it looks straight out of Muscle and Fiction, i can see it clearly now "Ronnie Coleman's killer workout to get you ripped!" :D

[blessed_samurai]

Ummmm...so you went to a bodybuilder to learn how a pro MMA fighter should train. Yeah, I see the logic in that.

[JKD_forever]

LOL it looks straight out of Muscle and Fiction, i can see it clearly now "Ronnie Coleman's killer workout to get you ripped!" :D

Actually not even Ronnie would do that, that guy can squat 800lb, he utilizes power training, pretty awsome for bodybuilder. You can say he is bodybuilder/powerlifter

EDIT: i ment dl not squat thatd be really f impressive

[republiksyawyan]

Really,lmao,,,,dont knock it unless you've tried it.
I train my mma styles 6 days a week leaving me mondays as my days off.
tues-muay thai/yawyan
wed-yawyan/judo
thurs-yawyan/judo
fri-yawyan/mauy thai
sat-yawyan/judo
sun-yawyan/judo

My new training routine not only trains my muscles but also my mind.
Slow movements dont work? really how long have you been weight training?
Take an arm curl for example you curl properly at a decent pase and you extend at half of that pace meaning you extend slower then you actually curl. By doing fast and explosive moves you cant possibly use proper technique when weight training you actually give yourself more room for inproper technique which ultimately results in a waste of time.

I laugh when I read comments like this is ronnie colmans recipe for getting ripped.Why because you'r so uneducated it's not even funny.

I hard spar three times a week,when sparring I spar with three different guys consequtivley ,meaning I spar one round with each guy and I have a 1 minute rest inbetween the three minute rounds.
I then grapple train the same way.
Am I sparring wrong ? Or is it just more catered towards my needs?

To state that my new routine is useless is ignorent to say the least, because in the end I am the one training with that routine, I am the one who's seen the results,I am the training to go pro.
I declare it openly that I am training with the ufc and then pride in mind. I could care less if you chose to actually follow the routine because it might not be what your looking for. For me this routine helps me address my body, my strength, and my stamina,which will in conjuction with my mma's techniques will allow me to succeed when I do make my debut.

I just thought I should post the routine that was helping me make serious strides in my training.

Lastley when poeple say train smarter not harder ,what in the world are you talking about, that is the biggest missinformation I have ever heard.If you dont shadow box hard it wont become second nature, if you dont spar hard you'll never know how it feels and what works and what doesnt.

Honestly I hate these sissy ass remarks and comments because in the end my gym's mentality is to train hard all the time with the technique in mind, we train to succeed even if you'r not going to be a fighter.Why? because it's the only way to be.

Im the head of interior security at a nightclub and I earned my stripes by taking on big and seriously scary situations/people.

Point being I dont take things for granted,and when my time comes and im asked to strut my stuff im going to punish every opponent to the best of my abillity. Obviously theirs a huge difference between amature fighters and pros'.

Im not a pro YET but that wont stop me from training like one.

How often do you think wanderly silva trains?

Do you see any love handles on cro-cop?

Honestly if you cant give me a scientific and documented reason as to why my new routine which was given to me by my close international level body building friend then dont post.

Im not asking you how to properly do a rev. grip overhead cable tri extension, when my friend whos been body building for the last 11 years can give me every tip in the book on how to maximize my tricep power and duration under prolonged heavy load.

Get you self obsorbed heads out of the ground and empty your cups, nobody knows everything, obviously you guys dont know how to build a well rounded physique ,and neither did I until now. And when I hit a road block I ask Carlo questions like when im doint my seated side raise for my shoulders how can I maximise their strength without increasing in size, he tells me to lift and then dip.
These things are learned by trial and error.

I suggest the indaviduals whom posted negative comments to actually try it seriously for one full week.Meaning the four training sessions.

I can gaurantee better results in the over all look and feel of your body.But then again you dont do my routine and sit back on the couch and chant on your favourite mma fighters on tv will you were secretly wishing you had their physiques.

I dont need to force feed you bs but then again you shouldnt post uneducated bs either.

My best regards.
Julio Rodriguez
Remember the name.

[JKD_forever]

Did youn come here to show us how superior your program is, how stupid and proud you are? Or did you come here to look for advice? I dont have to try your program see it sucks utter ass.
You know what, you are right , my bad.
You go do your slow paced curles, and i'll remember your name.

[republiksyawyan]

JKD forever, I posted what has been working for me, but im curious to know how this routine (sucks utter ass ) as you so nicley put it.

Does it not cater to the muscle groups properly?
Do you think 45 well paced reps meant for muscle concentration 4 times out of the week is too much or to little?

Do you think being the gym for that long is just too much?

I didnt ask for you help, I instead posted what's working for me.

Im pretty shure you'll be surprised how fast the weight you've been normally pushing drops in an attempt to finish the reps.

Look the routine over and you'll see the excersises vary consistantly so you never reach a monotone state.

Yes we all know body building is very different then martial arts , but they both study and train the same things ie. technique and dedication.

I can tell you really havent anylized the routine JKD forever, I dont like signalling people out ,but you havent given any real reason to substantiate your claims. I ask you to please refrain from posting incorrect information based on some illimagined grudge you've seemed to have made with me.

I dont have any grudges with anyone nore do I go around proclaiming I know everything and billidle other mappers in the prosess.

Im sorry JKD forever but I dont think you should be posting in this thread if all your posts are emotionally based.

Im trying new things all the time and Im always emptying my cup so other knowledgable people can in return fill it again.

If Mr. Mirko Cro-Cop said hey swimming is great cardio, would you take his advice or call him an idiot because swimming doesnt directly apply to fighting?

The reason poeple post is iether to help shine some light on certain topics or their searching for specific answers to specific dilemas. I havent asked any questionsbut rather shone some light on how H.I.T. training can affect a martial artist.

P.s training hard is just a portion of the equation because eating is just as important.
I eat three meals a day with three meal replacements a day. So im intaking food/suppliments 6 times a day.This is nessesary part of the equation but should be explained in it's own thread.

[JKD_forever]

JKD forever, I posted what has been working for me, but im curious to know how this routine (sucks utter ass ) as you so nicley put it.

Does it not cater to the muscle groups properly?
Do you think 45 well paced reps meant for muscle concentration 4 times out of the week is too much or to little?

Do you think being the gym for that long is just too much?

I didnt ask for you help, I instead posted what's working for me.


First you ask for an advice. Then you say you don't need help. What do you want?


Im pretty shure you'll be surprised how fast the weight you've been normally pushing drops in an attempt to finish the reps.
Look the routine over and you'll see the excersises vary consistantly so you never reach a monotone state.


The execises you listed are ok if you are bodybuilder. But you are wasting your time with them. You could use that time much more constructively. You do not need isolation exercises you listed.


Yes we all know body building is very different then martial arts , but they both study and train the same things ie. technique and dedication.


Yes and? Irrelevant.



I can tell you really havent anylized the routine JKD forever, I dont like signalling people out ,but you havent given any real reason to substantiate your claims. I ask you to please refrain from posting incorrect information based on some illimagined grudge you've seemed to have made with me.
I dont have any grudges with anyone nore do I go around proclaiming I know everything and billidle other mappers in the prosess.
Im sorry JKD forever but I dont think you should be posting in this thread if all your posts are emotionally based.


It is you who came to show your magnificent routine, and cannot accept an honest advice. I am not posting incorrect information, read my fist post, your routine is bad. It is bad for you, not me.


Im trying new things all the time and Im always emptying my cup so other knowledgable people can in return fill it again.


You are contradicting yourself. Your weight routine SUCKS. Take a look around, there are many excellent threads on this subject. Do you really think I have no better things to do but answer your questions?

If Mr. Mirko Cro-Cop said hey swimming is great cardio, would you take his advice or call him an idiot because swimming doesnt directly apply to fighting?


No, because, swimming is a good cardio.


The reason poeple post is iether to help shine some light on certain topics or their searching for specific answers to specific dilemas. I havent asked any questionsbut rather shone some light on how H.I.T. training can affect a martial artist.


You SHONE some light on HIT training as suggested by your friend bodybuilder? lol


P.s training hard is just a portion of the equation because eating is just as important.
I eat three meals a day with three meal replacements a day. So im intaking food/suppliments 6 times a day.This is nessesary part of the equation but should be explained in it's own thread.

Again, what the hell you want from this thread?

[blessed_samurai]

Well, Republiksyawyan, here are my comments and you can take them or leave them. I want to say before anything else that if the way you're training is making you happy, then by all means, have at it. But if you want a critique/criticism, here is mine--

I might have been with you if you weren't sitting on a machine for most of you workout. I might have been with you if you were using the 8-10 rep range for safetys sake. I might have been with you if you had Oly lift variations (not even the full lifts themselves). I might have even been with you if you had said you just started weight training and you'd be slowly moving to the free weights and lowering the reps. But your training routine is way high in the reps, it's a test of endurance way more than strength. That is why athletes use strength coaches and bodybuilders seek out bodybuilding trainers.

You say bodybuilding and martial arts are vastly different. Yup. And you say they both use dedication and concentration. Yup and that's pretty much where the similarites end.

You can think what you want but a lineman in football, a shot putter in track, a sprinter would more than likely make a way better MMA fighter than a body builder any day due to a much more implement speed and strength training program.

But hey, train how you want if you it makes you happy. Don't take what I've said as condenscending. I use weight training in a structure as I best see it will fit my goals, you will also, as will everyone else. The thing is that when you start throwing out bodybuilder-esque type training programs you're gonna get criticized in a martial arts centered training forum. It's just the nature of the beast.

[republiksyawyan]

JKD forever....I never asked for your advice, Im asking you to validate your remarks, you said it sucks and Im asking you why? If you cant answere then just say you cant answer,and stop beating around the bush.

Im shure alot of people would be interested including my self asto why this routine which was constructed by an international level body builder whom takes everything he does very seriously, wrong for an mma practinioner.

I want you to explain why it sucks,Im not asking you whats better ,do you now understand the words that im typing?

[republiksyawyan]

Well, Republiksyawyan, here are my comments and you can take them or leave them. I want to say before anything else that if the way you're training is making you happy, then by all means, have at it. But if you want a critique/criticism, here is mine--

I might have been with you if you weren't sitting on a machine for most of you workout. I might have been with you if you were using the 8-10 rep range for safetys sake. I might have been with you if you had Oly lift variations (not even the full lifts themselves). I might have even been with you if you had said you just started weight training and you'd be slowly moving to the free weights and lowering the reps. But your training routine is way high in the reps, it's a test of endurance way more than strength. That is why athletes use strength coaches and bodybuilders seek out bodybuilding trainers.

You say bodybuilding and martial arts are vastly different. Yup. And you say they both use dedication and concentration. Yup and that's pretty much where the similarites end.

You can think what you want but a lineman in football, a shot putter in track, a sprinter would more than likely make a way better MMA fighter than a body builder any day due to a much more implement speed and strength training program.

But hey, train how you want if you it makes you happy. Don't take what I've said as condenscending. I use weight training in a structure as I best see it will fit my goals, you will also, as will everyone else. The thing is that when you start throwing out bodybuilder-esque type training programs you're gonna get criticized in a martial arts centered training forum. It's just the nature of the beast.


Thank you very much for the reply blessed_samurai, I havent taken you'r reply as condenscending and your criticism is duelly noted.

I dont not agree with you when it comes to body building type programs being looked down upon when presented in a martial arts training centered forum.I know very well their will always be individuals whom are sceptical about the methods used in any program whether they may originate from a strength coach or a bodybuilder.

I am one for educated conversations as to the pro's and cons of different varients, so You can understand that I sometimes become frustrated when certain persons reply with bashing comments instead of scientifically backed up research or knowledge.

Strength training has it's benefits yes, but as you know we have two types of muscle fibers such as fast twitch and low twitch. Different programs will benefit iether or more so then the other.The tricky part about finding the "proper" program and I use this term loosely is because never is ONE program just enough.You have to stimulate both sides of the latter to be effective as a ma practitioner.

Yes bench press squats are great tools for footbal players because it incorperates booth the bench and the squat in a practical movement the a football player uses in the game.

Aside from sumo I dont know any other ma style that might benefit from that specific type of excersise.

In fact I dont think I know any specific weight bearing excersize that is cattered to an ma practitioner.
Maybe you could do leg ext. using the cable's but in the form of a tkd round house snap kick.

My initial comments stated that by simply targetting specific muscle groups and working them to fatigue I have been able to increase my body's endurance and strength. By having such high reps I force the muscle into a state of constante excersize, the only variabls that change is how much weight per excersize would be used.

The high intensity program I am using has benefited me and my training, maybe because my mentality is a healthier overall stronger body can acheive more in mma then say some one whom is less target specific. We could all say a woman whom does underwater ballet would make a great grappler,but I also think the woman whos into body building and has to do aerobic displays of strength would in the same weight class overpower the swimmer.Only becasue the bodybuilder was more target specific.

People have to stop assosiating bodybuilders with the mental images of Arnold and Ronnie coleman, the key to body building isnt who's the biggest but rather who's the best perportioned. Body building is about attaining the best posible physique possible, It is up to the trainee to decide whether he's going for size or defenition.

In the end I chose a bbing -esque routine because I want the most power and stamina my body can produce at a given weight class while maintaining my agility.This is why my target specific program works for me blessed_samurai,hopefully you having quite abit of knowledge in phisical health can appreciate that.

Thank you for your reply blessed_samurai, as it did make a point.
again My best regards
Julio Rodriguez

[JKD_forever]

Im shure alot of people would be interested including my self asto why this routine which was constructed by an international level body builder whom takes everything he does very seriously, wrong for an mma practinioner. I want you to explain why it sucks,Im not asking you whats better ,do you now understand the words that im typing?


Again, you have to understand that the only goal in bodybuilding is muscle hypertrophy. Not strength, not explosivnbess, but physisque. Then you have to ask yourself, is there really a place for bodybuiklding training in MMA training at all?
Like i said i will gladly give an honest advice to anyone, but you must be ready to accept it. Blessed explained to you very well why you shouldn’t do bofdybuilding routine if you are looking for a pro mma career. YET you still prefer to do your stuff, because it feels good. Well maybe it does, but you have to plan for a long run. You would see much greater benefits, if you were to utilize some form of stregtnh training, throw away most of isolation exercises, throw away ALL machine exercises, reduce number of repetitions, lower the volume, a combine all in one complete, succesfull, beneficial full body workout.



I dont not agree with you when it comes to body building type programs being looked down upon when presented in a martial arts training centered forum.I know very well their will always be individuals whom are sceptical about the methods used in any program whether they may originate from a strength coach or a bodybuilder.

There are some things that we are most certainly sure of today. You don’t have to go and try to invent the wheel again.

I am one for educated conversations as to the pro's and cons of different varients, so You can understand that I sometimes become frustrated when certain persons reply with bashing comments instead of scientifically backed up research or knowledge.


If so, then you have to understand the flaws of your training program and eliminate it, not be stubborn about it. Again, at the moment your program may feel good, but it’s a total waste of your time.


Strength training has it's benefits yes, but as you know we have two types of muscle fibers such as fast twitch and low twitch. Different programs will benefit iether or more so then the other.The tricky part about finding the "proper" program and I use this term loosely is because never is ONE program just enough.You have to stimulate both sides of the latter to be effective as a ma practitioner.


Yes there are fast a slow t. muscle fibers. In fact humans have basically three different types of muscle fibers: Slow- twitch (ST or Type I), and Fast-twitch (FT or Type II). Fast-twitch fibers are further divided into fast-twitch A (FT -A or Type IIA) and fast- twitch B (FT -B or Type lIB) fibers.
High reps and light weight (especially everything above 10 reps.) do little to improve absolute strength and speed-strength. Unfortunately, this too often used method of weight training is a form of muscular endurance training. Done ON OCCASION this regimen would be fine. Martial artist is not a bodybuilder. Period. No bodybuilding program ever utilizes absolute strength and speed-strength training. That is why your program is simple terrible for your needs.


Yes bench press squats are great tools for footbal players because it incorperates booth the bench and the squat in a practical movement the a football player uses in the game.

Aside from sumo I dont know any other ma style that might benefit from that specific type of excersise.


This simply shows how little knowledge you have in this field, yet you are ready to give your own advice. Look around, search, spends time accumulating knowledge about this stuff, there are many excellent sites that can help you do this (this one for starters [where you have people like samurai who knows this stuff wery well, so you must learn to accept advice from him], bodybuilding.com, t-nation.com, etc).


In fact I dont think I know any specific weight bearing excersize that is cattered to an ma practitioner.
Maybe you could do leg ext. using the cable's but in the form of a tkd round house snap kick.


NO! NO! NO! NO! NO!


My initial comments stated that by simply targetting specific muscle groups and working them to fatigue I have been able to increase my body's endurance and strength. By having such high reps I force the muscle into a state of constante excersize, the only variabls that change is how much weight per excersize would be used.


Wrong again. I could spend hours trying to explain why this is wrong, but I don’t know if you are going to listen.


The high intensity program I am using has benefited me and my training, maybe because my mentality is a healthier overall stronger body can acheive more in mma then say some one whom is less target specific. We could all say a woman whom does underwater ballet would make a great grappler,but I also think the woman whos into body building and has to do aerobic displays of strength would in the same weight class overpower the swimmer.Only becasue the bodybuilder was more target specific.


It doesn’t work that way at all.


People have to stop assosiating bodybuilders with the mental images of Arnold and Ronnie coleman, the key to body building isnt who's the biggest but rather who's the best perportioned. Body building is about attaining the best posible physique possible, It is up to the trainee to decide whether he's going for size or defenition.


But Arnold and Ronnie ARE the prime examples of bodybuilders, going for size and definition HAS NOTHING TO DO WITH MA AT ALL!


In the end I chose a bbing -esque routine because I want the most power and stamina my body can produce at a given weight class while maintaining my agility.This is why my target specific program works for me blessed_samurai,hopefully you having quite abit of knowledge in phisical health can appreciate that.


Lol! He could give you lessons for hours, but I don’t think it would be worth it.
In the end I think you came to show everyone how cool you think you program is, not ready at all to accept any advice from anyone.

Take it easy!

[pgm316]

Im shure alot of people would be interested including my self asto why this routine which was constructed by an international level body builder whom takes everything he does very seriously, wrong for an mma practinioner.


The routine is very wrong for a mma practitioner. blessed_samurai & JKD forever have said why so I'm not going over the same points. It seems that you don't want to listen anyway.

You need to realise a bodybuilder will lack the "functional" strength that a strength trainer has. They have two VERY different goals.

[Ikken Hisatsu]

uh, who do you train under? because that routine sucks, make no mistake nor bones about it. you can get upset if you want, but its true. and why on earth are you taking tips from a BB on how to train functional strength for MMA?

[Combatant]

I'm with the 'it sucks ass' crowd. Way too much volume, but if it genuinly is working for you then keep going. I'm not going to argue with some one over the net about his training routine, I just hope that noobs don't see it and use it.

[republiksyawyan]

Wow is all I have to say. I really dont know what to say, you proved me right and you took one of my sarcastich comments for fact. I dont know what to say except that we wont see eye to eye. If you actually look into my past posts you would notice I just came off a three times a week strength full body work out that catered to muliple body groups at a given excersize.

I dont understand how you can validate my comments about different muscle fibers and not explain what type of excersizes does what and how,or why.

So here is some useful info for every body to read.

http://www.bodybuilding.com/fun/kelly15.htm

http://www.bodybuilding.com/fun/likness25.htm

These links have tons of important information and they have explained it better then me, so here you go info from your fellow mapper.

P.s If you really REALLY really look at my training programs both weights and mma then you would relise I have enough excersizes to catter to my white and dark meat.

Again thanks for the space ,regards
Julio Rodriguez

[pgm316]

I dont understand how you can validate my comments about different muscle fibers and not explain what type of excersizes does what and how,or why.


Its all about the fast twitch!

Don't think anyone has disuputed this ;)

[TheCount]

Sorry but I have to say bluntly that that has to be THE MOST flipping stupid routine I have ever seen. All it will suceed in doing is overtraining you without any benefit

[Maverick]

It's an awful routine. It's not even a good bodybuilding routine.

What's the point posting it, having people who know what they're talking about tell you it sucks, and you ignoring them? Useless!

[DJHalliB]

To properly start off this thread I have to first give the readers some back ground knowledge on how this routine came about. I as most poeple know am trying to break into the pro mma scene but to do this I have to train and train and train. My very good friend Carlo Perez had just qualified for level three body building competition which means he's going international now.So I decided to ask him to work out with me and cretique my routine. Needless to say he changed everything around with having me as symetrical as possible in mind ,that way I could achevie my optimal physique.

Because we never know when opportunaty comes knocking on the door the one body part/section a day idea was thrown out the window in favour of a full body work out. Little did I know exactly what he ment by a "true full body work out". Basically I train four days out of the week with a rest day in between each excersise day.

So here it is my new work out routine which has the main focus on technique and slow repetitions rather then "bragging right's" weight levels.This routine is very long and will keep you in the gym for a few hours at least but maybe it will give you an idea asto what one mapper is doing in preperation for the pro scene.

I hope you enjoy.

DAY ONE
WEIGHT
CHEST
INCLINE D.B. PRESS ------3X15----------------------------
FLAT D.B PRESS------------3X15----------------------------
SEATED CHEST PRESS--- STRIP SET--------------------
PECK SWING----------------3X15----------------------------

LEGS
HACK SQUAT--------------3X15------------------------------
LEG PRESS------------------3X15------------------------------
LEG EXT---------------------3X15------------------------------
LYING LEG CURLS-------3X15------------------------------
DEAD LIFTS----------------3X15------------------------------
SEATED CALVES RAISE--------------3X15----------------

BACK
SUPPORTED ROWS------3X15------------------------------
ONE ARM ROWS--------------3X15-------------------------
CLOSER GRIP PULL DOWNS -3X15----------------------
BENT ROWS (MACHINE) ---3X15-------------------------
FRONT PULL DOWNS (MACHINE)--3X15--------------

SHOULDERS
MACHINE PRESS---------3X15-----------------------------
BENT REAR LAT---------3X15-----------------------------
FRONT CABLE------------3X15-----------------------------
SEATED SIDE LAT-------3X15-----------------------------

ARMS
INCL. B.B CURLS -------3X15------------------------------
ONE ARM CABLE CURL--3X15--------------------------
STANDING CURLS------3X15-----------------------------
PREACHER CURL (MACHINE) ----3X15---------------
LOW PULLY STANDING ROPE EXT.--3X15----------
ONE ARM REV. GRIP OVERHEAD TRI EXT--3X15-
PUSHDOWNS (BAR) ----- STRIP SET--------------------
ONE ARM REV. GRIP PUSHDOWNS --3X15----------

ABS
30 CRUNCHES
30 LEG RAISES
30 SIDE CRUNCHES L&R
30 BACK CRUNCHES
30 WEIGHTED SEATED CRUNCHES (MACH)
20 MIN OF CARDIO


DAY TWO
WEIGHT
CHEST
SEATED CHEST PRESS --------------3X15-------------------
FLYS---------------------------------------3X15-------------------
PECK SWING----------------------------3X15-------------------
INCLINE D.B PRESS ------------------3X15-------------------

LEGS
HORIZONTAL SQUATS--------------3X15--------------------
SMITH MACHINE SQUATS---------3X15--------------------
SEATED LEG CURL-------------------3X15--------------------
STANDING ONE LEGGED CABLE CURL--3X15---------
SEATED CALVES RAISE--------------3X15

BACK
ONE ARM HIGH ANGLE------------3X15--------------------
CLOSE GRIP PULL DOWNS--------3X15--------------------
ONE ARM MACH ROW--------------3X15--------------------
REV.GRIP--------------------------------3X15-------------------

SHOULDERS
OVER HEAD REAR-------------------3X15--------------------
BENT REAR ONE ARM--------------3X15--------------------
SEATED SIDE--------------------------3X15--------------------
FRONT RAISES------------------------3X15--------------------

ARMS
STANDING ONE ARM CABLE TRI EXT--3X15-----------
LYING TRI EXT------------------------3X15--------------------
OVERHEAD CABLE TRI EXT (ROPE) --3X15-------------
PUSHDOWNS ROPE-----------------3X15----------------------
ONE ARM PUSH DOWNS ----------3X15---------------------
CONCENTRATION CURLS---------3X15---------------------
ONE ARM MACH.PREACHER CURL--3X15---------------
PREACHER CURLS BAR-----------3X15----------------------
ZOTMAN CURLS --------------------3X15----------------------

ABS
30 CRUNCHES
30 LEG RAISES
30 SIDE CRUNCHES L&R
30 BACK CRUNCHES
30 WEIGHTED SEATED CRUNCHES (MACH)
20 MIN OF CARDIO

DAY THREE WEIGHT
CHEST
MACHINE INCLINE PRESS ------------ 3X15--------------------
FLAT D.B PRESS---------------------------3X15--------------------
FKYS-----------------------------------------3X15---------------------
INCLINE D.B. PRESS---------------------3X15--------------------

LEGS
LYING LEG CURLS----------------------3X15--------------------
LEG PRESS---------------------------------3X15----------------------
B.B. LUNGES------------------------------3X15----------------------
DEAD LIFTS-------------------------------3X15-----------------------
LEG EXT. ----------------------------------3X15-----------------------
SEATED CALVES RAISE--------------3X15-----------------------

BACK
PULL DOWNS-----------------------------3X15--------------------
ONE ARM CABLE ROWS--------------3X15----------------------
SUPPORTED ROWS (MACH) ----------3X15--------------------
REV.GRIP----------------------------------3X15-----------------------
STRAIGHT ARMS-----------------------3X15------------------------

SHOULDERS
FRONT CABLE RAISES----------------3X15----------------------
SEATED SIDE----------------------------3X15-----------------------
SIDE CABLE RAISES-------------------3X15------------------------
BENT REAR LAT. ----------------------STRIP SET-----------------
MACHINE PRESS-----------------------3X15---------------------------

ARMS
CONCENTRATION CURLS----------3X15---------------------------
SEATED D.B. CURLS------------------3X15-------------------------
ONE ARM PREACHER CURL-------3X15---------------------------
HAMMER CURLS----------------------3X15----------------------------
OVERHEAD CABLE TRI. EXT. BAR--STRIP SET------------------
ONE ARM STANDING CABLE EXT--3X15-------------------------
ONE ARM PUSH DOWN------------3X15--------------------------------
LYING TRI. EXT. ----------------------3X15-----------------------------

ABS
30 CRUNCHES
30 LEG RAISES
30 SIDE CRUNCHES L&R
30 BACK CRUNCHES
30 WEIGHTED SEATED CRUNCHES (MACH)
20 MIN OF CARDIO

DAY FOUR WEIGHT
CHEST
FLAT D.B PRESS---------------------------3X15-------------------
SEATED CHEST PRESS------------------3X15-------------------
X OVER--------------------------------------3X15------------------
PECK DECK---------------------------------3X15-----------------
MACH. INCLINE PRESS-----------------STRIP SET----------

LEGS
SMITH MACH. SQUATS-----------------3X15-----------------
ONE LEGGED LEG PRESS--------------3X15------------------
LEG EXT. -------------------------------------3X15----------------
LYING LEG CURLS-----------------------3X15-----------------
SEATED LEG CURLS---------------------3X15---------------
SEATED CALVE RAISES------------------3X15----------------

BACK
BENT ROWS--------------------------------3X15-----------------
ONE ARM HIGH ANGLE ROWS--------3X15---------------
CLOSE GRIP PULL DOWNS--------------3X15---------------
CABLE ROWS-------------------------------3X15---------------

SHOULDERS
SIDE CABLE RAISES--------------------3X15-----------------
FRONT CABLE RAISES----------------3X15------------------
ONE ARM BENT ------------------------3X15-----------------
FRONT RAISES--------------------------3X15------------------
BENT REAR LAT. ------------------------3X15-----------------

ARMS
TRI EXT. PUSHDOWN BAR------------3X15----------------
ONE ARM REV. GRIP OVERHEAD CABLE EXT. ---3X15---
STANDING CABLE TRI.EXT. (ROPE)---3X15-------------
ONE ARM SEATED D.B EXT. ----------3X15-------------------
ONE ARM REV. GRIP PUSH DOWNS----3X15-------------
PREACHER CURL MACH. ---------3X15--------------------
ONE ARM CABLE CURL (OFF OF BENCH) ---3X15-------
STANDING BAR CURL---------------3X15---------------
STANDING D.B. CURL------------------3X15----------------

ABS
30 CRUNCHES
30 LEG RAISES
30 SIDE CRUNCHES L&R
30 BACK CRUNCHES
30 WEIGHTED SEATED CRUNCHES (MACH) ---------------20 MIN OF CARDIO


Any ways feel free to try it out for yourselves,, as I feel fantasticque after starting this new routine. Nothing like actually seeing results in just one week. Mind you,I wish you good luck, as you should'nt cheat with this work out or else you wont reap any real world rewards.


First off: Anything quoting this monster is gonna be a huge post.

Anyways, a few comments:

This will build loads of work ethics. Don't underestimate good work ethics when it comes to training, but I have to say, you don't seem to be lacking that. It takes sheer dedication and iron clad will to tacke that program while still doing hard mma training 6x / week.

You are obviously a strength trainers dream come true because with proper knowledge and awesome training you have all the potential to go far in mma.

This routine works. Thats a fact. But, like any other routine, will not work forever. Give it a good hard go for full 4 weeks. Write down all the progress (gym progress + mma progress). Then, if you feel like continuing down this path change it up and compare the progress of the two 4week phases.

What you will see is the results are very dramatically reduced the 2nd time around.

That is because the volume is obviously monstrous. And despite your iron will, you will overtrain on this program. But I'm not saying thats entirely a bad thing. Programs like these serve a very unique purpose: Breaking all the rules of lifting. That will have an overall good effect on your training for the short run, but if you break the rules for too long you will start to burn out.

Everyones been barking "its too much volume, mma fighters should concentrate on lower reps" etc. I'd say for the most part thats true. But its not an absolute. This workout is good and will work. But you have to be smart about when its not working anymore and when your just continuing it out of sheer will or loyalty to your friend.

Good luck with your training and give it your best.

[harhar]

If you think this will have any kind of benefit short term or long term, you are living in the wrong world.

Mod, close?

[DJHalliB]

If you think this will have any kind of benefit short term or long term, you are living in the wrong world.

Mod, close?

Are you talking to me? Or thread starter?

I already explained my reasons for this being okey short-term. What are yours for it being "not okey" short term? Preferable if you address my arguments rather then beating a dead horse.

[slipthejab]

What a crazy thread.
That silly workout got posted... and I thought the poster would be like

'Yeah it's a bodybuilder style routine - how can I change that to focus it towards MMA - thanks for any input guys'

Ya know or something similar.

But in the end it appears that he want's this kind of workout. As the saying goes:

You can lead a jackass to water but you can't make him drink. :D

[harhar]

Anyways, a few comments:

This will build loads of work ethics. Don't underestimate good work ethics when it comes to training, but I have to say, you don't seem to be lacking that. It takes sheer dedication and iron clad will to tacke that program while still doing hard mma training 6x / week.

This routine works. Thats a fact. But, like any other routine, will not work forever. Give it a good hard go for full 4 weeks.

Programs like these serve a very unique purpose: Breaking all the rules of lifting. That will have an overall good effect on your training for the short run, but if you break the rules for too long you will start to burn out.

This workout is good and will work. But you have to be smart about when its not working anymore and when your just continuing it out of sheer will or loyalty to your friend.

At the first point about building work ethics, you do NOT have to destroy yourself doing a horrible tiny weight, gazillion reps routine plagued with isolation to build a work ethic. You can build plenty of work ethics by going through a high volume, compound focused routine.

Try the bill starr 5x5 dual factor program or CW's 10x3 and tell me those dont build work capacity and work ethics.

You said this routine works. Have you tried it? All routines work if the set/rep/exercise selection is within the scope of reasonability. This is beyond that and then some.

When you break the "rules" of lifting, you break it with a purpose. See what the reasoning is behind the format of your new workout. This has none. End of story. So no, this routine is not "Okay" short term or long term.

edit: I agree with the post above mine entirely :D

[DJHalliB]

At the first point about building work ethics, you do NOT have to destroy yourself doing a horrible tiny weight, gazillion reps routine plagued with isolation to build a work ethic. You can build plenty of work ethics by going through a high volume, compound focused routine.

Try the bill starr 5x5 dual factor program or CW's 10x3 and tell me those dont build work capacity and work ethics.

You said this routine works. Have you tried it? All routines work if the set/rep/exercise selection is within the scope of reasonability. This is beyond that and then some.

When you break the "rules" of lifting, you break it with a purpose. See what the reasoning is behind the format of your new workout. This has none. End of story. So no, this routine is not "Okay" short term or long term.

edit: I agree with the post above mine entirely :D

Aight, lets dig into those also.

First, not talking about work capacity, talking purely about work ethics. And also, lets review who is actually doing this thing:

Its a mma fighter who wants to break the pro scene. He trains mma 6 times per week and is coming from a backround of heavy lifting using full body movements. He also has a pretty solid diet, with 3 solid meals and 3 liquid ones.

This is the info we've got. We also know that he himself feels this workout has affected him positively after one week.

Now, with that much mma training (and undoubtedly some extra skill training along with it that probably doesnt reach intensities to justify a mention, but its something someone dedicated will be doing) this guy has built up some pretty amazing work capacities. If he's been doing that for any amount of time and still doing it, it means he can handle it.

And now, its likely that he will benefit from a complete changeup, with a weights workout that will completely overload both his mind and work capacity. Something hard, long and grueling.

It needs to be long (1,5 hours+) because he's used to it from mma but not weights. And because it has to be long, it can't be mostly compound movements. Machine weights do work (for a little time) just like anything else, and then there is the dumbbell work.

What we come up with is a program designed to overload his work capacity, exceed his recovery ability and strain his will to finish the workout. This seems to scratch that itch. By week 3 he'll know just how much guts he's got to continue. After week 4 he'll probably be sick to the stomach just thinking about this routine. After that, a return to very grueling 45min lifting workouts with heavy weights and compound movements will be totally sweet, and he might have gained a pound or two, who knows.

So, to fit that purpose and to be a complete contrast to his previous lifting workouts for one small 4 week cycle, this will work. This won't make him really strong or a better figther, and I never said it would.

Now, if my assumptions about the person posting prove to be incorrect then this will not hold true. But we gotta go with the info we have.

Would I do this workout myself? Nope, probably couldnt even finish it without using pink dumbbells. Never said I'd do it myself or that it could work for the current me. But we're not talking about me.

[thepunisher]

What a crazy thread.
That silly workout got posted... and I thought the poster would be like

'Yeah it's a bodybuilder style routine - how can I change that to focus it towards MMA - thanks for any input guys'

Ya know or something similar.

But in the end it appears that he want's this kind of workout. As the saying goes:

You can lead a jackass to water but you can't make him drink. :D

And slipthejab is at it again with his bolded comments.;) :D Tell me something, slip, how come you always include a bolded, much larger line in all of your comments ?

Christian

[slipthejab]

Because some people can't take a hint. :D

[harhar]

First, not talking about work capacity, talking purely about work ethics. And also, lets review who is actually doing this thing:

Its a mma fighter who wants to break the pro scene. He trains mma 6 times per week and is coming from a backround of heavy lifting using full body movements. He also has a pretty solid diet, with 3 solid meals and 3 liquid ones.

This is the info we've got. We also know that he himself feels this workout has affected him positively after one week.

Now, with that much mma training (and undoubtedly some extra skill training along with it that probably doesnt reach intensities to justify a mention, but its something someone dedicated will be doing) this guy has built up some pretty amazing work capacities. If he's been doing that for any amount of time and still doing it, it means he can handle it.

And now, its likely that he will benefit from a complete changeup, with a weights workout that will completely overload both his mind and work capacity. Something hard, long and grueling.

It needs to be long (1,5 hours+) because he's used to it from mma but not weights. And because it has to be long, it can't be mostly compound movements. Machine weights do work (for a little time) just like anything else, and then there is the dumbbell work.


So you've got no point. You cant do long grueling workouts with compound? What kind of an assumption is that? I've seen lots of grueling workouts filled with compound movements.

Also, doing a LOT of isolation will not build much work capacity if at all. It'll just be a boring long workout. Again, take a look at some high volume compound programs. I assure you these WILL build some serious work capacity. Smolov, Korte, Bill Starr, 10x3, and etc.

Talking about overloading your mind and body with isolation movements is like trying to overload your triceps with kickbacks. It just doesnt happen.

[DJHalliB]

So you've got no point. You cant do long grueling workouts with compound? What kind of an assumption is that? I've seen lots of grueling workouts filled with compound movements.

Also, doing a LOT of isolation will not build much work capacity if at all. It'll just be a boring long workout. Again, take a look at some high volume compound programs. I assure you these WILL build some serious work capacity. Smolov, Korte, Bill Starr, 10x3, and etc.

Talking about overloading your mind and body with isolation movements is like trying to overload your triceps with kickbacks. It just doesnt happen.

I'm not about to start giving you reading lessons, but I will suggest you take some. Because I clearly said I am NOT talking about work capacity. You address only work capacity.

I've read plenty of Korte, Bill starr, 10x3, etc. That is besides the point.

Let me state my purpose in this thread:

1. To see a positive use for a program such as this.
2. To make a point that anything can work for something and someone for some time.

Please, do read my posts, think it through and really see what I'm trying to say here. I will never promote this workout as being optimal for mma's, or anyone else for that matter.

Feel free to criticize my post, but please, keep it accurate and to the point. Make a distinciton between work ethics and work capacity. I'm talking work ethics and your talking work capacity.

p.s. I will never recommend this workout, or something similar, to anyone ever. I'm just saying: it aint all bad.

[Colucci]

DJ, buddy, pal, you're making some interesting points, and playing a hardcore devil's advocate. However, I think we can agree that Republiks workout is...less than ideal. Would that be fair to say?

There is no reason in the world to be doing over 90 sets in a single workout. And follow it with 20 minutes of cardio? And to do it 4 days a week? It...should...not...be...done.

Republik, how long does this kind of workout take you to complete?

[BoxBabaX]

Actually not even Ronnie would do that, that guy can squat 800lb, he utilizes power training, pretty awsome for bodybuilder. You can say he is bodybuilder/powerlifter

EDIT: i ment dl not squat thatd be really f impressive

actually he can squat 800 pounds

[Blake_AE]

Julio - where are you training Muay Thai? Who is your kru? Also out of curiosity, what gym are you working out at? Maybe we've run into each other.

I've just thought of another question as well. What do your MMA trainers think of your lifting routine? I know my muay thai ajahn did not think too highly of weights. He believed they have their purpose but for most people, time is better spent on technique and endurance conditioning for round fighting, than for weight lifting. Especially bodybuilding. Just curious if your trainers approve.

My own thoughts are that a body building routine is going to add mass at a higher rate than a more functional strength training approach. This will end up pushing you up towards a higher weight class. However at 3x15 for every exercise, you might not really hit hypertrophy and instead stay in an endurance training range. I do think its also too much volume but only you will know for sure after trying it for a while.

Cheers,
Blake

[DJHalliB]

DJ, buddy, pal, you're making some interesting points, and playing a hardcore devil's advocate. However, I think we can agree that Republiks workout is...less than ideal. Would that be fair to say?

There is no reason in the world to be doing over 90 sets in a single workout. And follow it with 20 minutes of cardio? And to do it 4 days a week? It...should...not...be...done.

Republik, how long does this kind of workout take you to complete?

YES, bewater, you actually get me :)

I am being the devils advocate, I'm trying to prove to myself that this rule holds true: Anything can work for some time.

This is a very extreme case, and gathering my thoughts to put them into a post makes the thinking process a lot easier.

And also, the effect I hope my posts have on the poster:

He's a guy who's willing to do anything to get into the pro mma scene, otherwise he wouldnt think about this. He probably went to his bb friend and said "make me the best extreme full body isolation workout ever" and this is what they came up with.

Now, he really believes his program works great and is excellent, and no one saying "this is too much" or "this is utter crap" will convince him otherwise.

I am hoping that he will read my post and think something like "okey, he agrees, this program is okey for me right now" or something similar, and my other arguments about it not working forever etc will hopefully sit somewhere in the back of his head.

Then when he has gotten his fair share of utter destruction and bad program design he will hopefully remember what I said and take it to heart.

Its better to experience and know what it does, then to take someones word on a forum for it. Experience > reading.

[JKD_forever]

L
O
L

[harhar]

I'm not about to start giving you reading lessons, but I will suggest you take some. Because I clearly said I am NOT talking about work capacity. You address only work capacity.

I've read plenty of Korte, Bill starr, 10x3, etc. That is besides the point.

Let me state my purpose in this thread:

1. To see a positive use for a program such as this.
2. To make a point that anything can work for something and someone for some time.

Please, do read my posts, think it through and really see what I'm trying to say here. I will never promote this workout as being optimal for mma's, or anyone else for that matter.

Feel free to criticize my post, but please, keep it accurate and to the point. Make a distinciton between work ethics and work capacity. I'm talking work ethics and your talking work capacity.

p.s. I will never recommend this workout, or something similar, to anyone ever. I'm just saying: it aint all bad.

I actually mentioned work capacity because you mentioned it in your previous post. When I FIRST talked about work capacity in the post BEFORE that, I only mentioned it to address the benefits of certain programs in ADDITION to work ethics which I think was what you were trying to get at originally.

then I saw this:
a weights workout that will completely overload both his mind and work capacity

If work ethics is not your point, then YES I dont know what you are trying to say. Speaking of work ethics, training smart is a large part of it, no?

[TheCount]

Actually not even Ronnie would do that, that guy can squat 800lb,

actually he can squat 800 pounds

Sorry but I couldn't resist, I just about burst something laughing

[DJHalliB]

I actually mentioned work capacity because you mentioned it in your previous post. When I FIRST talked about work capacity in the post BEFORE that, I only mentioned it to address the benefits of certain programs in ADDITION to work ethics which I think was what you were trying to get at originally.

then I saw this:


If work ethics is not your point, then YES I dont know what you are trying to say. Speaking of work ethics, training smart is a large part of it, no?

Overloading something is not the same as improving it.

I'd prefer if you didnt think about what you thought I was trying to say. Last time I checked I was quite good at saying what I'm actually trying to say.

I am not trying to compare this program to some celebrity-coach program, I'm just trying to see the benefits of doing this program, for this person.

And for a definition of work ethics:
A set of values based on the moral virtues of hard work and diligence.

From www.dictionary.com

Don't try to change the definition of something just to win an argument that is basically over nothing.

You havent really said anything that invalidates any of my points have you?

Bottom line (and this thread really needs one):

This guy is gonna do this workout no matter what we say. We all agree that its not a good workout. I claim that it does have minor benefits that don't relate directly into any kind of progress, and you disagree. We happy now?

[JKD_forever]

Sorry but I couldn't resist, I just about burst something laughing

Yeah i knew he could dl 800lb wasnt sure about squating, teh guy is MONSTER!!

[inteq9]

Strength Training for Fighters (http://www.martialartsplanet.com/forums/showthread.php?t=39993)

The Ultimate Guide to Training Resources! (http://www.martialartsplanet.com/forums/showthread.php?t=40033)

Oh, and even though its already posted in in UGTR, go to Testosterone Nation (http://www.t-nation.com) .

BTW, that routine sucks.

[harhar]

Overloading something is not the same as improving it.

I'd prefer if you didnt think about what you thought I was trying to say. Last time I checked I was quite good at saying what I'm actually trying to say.

I am not trying to compare this program to some celebrity-coach program, I'm just trying to see the benefits of doing this program, for this person.

And for a definition of work ethics:


From www.dictionary.com

Don't try to change the definition of something just to win an argument that is basically over nothing.

You havent really said anything that invalidates any of my points have you?

Bottom line (and this thread really needs one):

This guy is gonna do this workout no matter what we say. We all agree that its not a good workout. I claim that it does have minor benefits that don't relate directly into any kind of progress, and you disagree. We happy now?

Change the definition?

eth·ic
n.
A set of principles of right conduct.

Saying that I havent invalidated any of your points when I clearly have? Denial is not something to be proud of. I understand you were playing the devils advocate but this is just ridiculous. :bang:

edit: Overloading without the purpose of improving? What, is this for work ethics too? Whatever man, this argument is useless.

[Yohan]

My MMA trainer has 3 guys in his gym who are regularly doing ameteur fights, and looking to go pro. If you want to fight pro MMA, you should consider these things:

1. Look to succeed in ameteur before you think about going pro.
2. Get a coach who is going to focus on training you for fights. You need more then just MA instructors. You need a coach who is focused on training you for fights.
3. According to my MMA coach, if you spend hours lifting weights every day, you are going to be a good weight lifter, not a good fighter. If I had 3 hours to spend in the gym doing that routine, I would spend 45 minutes in the gym and 2 hours doing MA-specific stuff like hitting a bag, or practicing ground work.

If you are looking to go pro, you should spend more time focusing on the things that are going to directly affect your performance in the ring.

[Guizzy]

He'll be built like a bear, and as quick and graceful as an elephant.

An elderly elephant.

An elderly injured elephant.

[SickDevildog]

/\ What Yohan said, skills pay the bills.

You need to do lots of sport/MA specific drills.

If you're really serious you'll need a skill coach and a strength coach to get the best results.

Don't you think there's a reason everyone here's saying that routine is garbage? :rolleyes:

A bodybuilder would be the last person I'd ask even if he's about to go international/national w/e you said... and doing some more research might help.

There's loads of info and links on this site, let alone the net.

Good luck with your training.

[jabcrosshook]

He'll be built like a bear, and as quick and graceful as an elephant.

An elderly elephant.

An elderly injured elephant.

Is he even going to become any bigger from that programme?

[BoxBabaX]

Sorry but I couldn't resist, I just about burst something laughing

? did u read the rest of his post? he said he didnt think ronnie could, and i was saying that ronnie can.....

[Guizzy]

Is he even going to become any bigger from that programme?

Not himself, but his muscle will get relatively bigger compared to the rest of his body (he'll be more "cut"). This hampers natural movements used in MAs.

[TheMachine]

republics, remember that what works for you does not necessarily work for others. On a side note, are you Filipino?

[jabcrosshook]

Not himself, but his muscle will get relatively bigger compared to the rest of his body (he'll be more "cut"). This hampers natural movements used in MAs.

o..k :bang:

[TheCount]

What I was laughing at was

'Ronnie can squat 800lb'
'no he can only squat 800 pounds'

lb=pounds...

Anyway

that routine for any system is shambolic. Don't even try to defend it mate your just digging a hole. Even vince Girondas 8*8 wasn't that bler.

[Freyr]

Actually not even Ronnie would do that, that guy can squat 800lb, he utilizes power training, pretty awsome for bodybuilder. You can say he is bodybuilder/powerlifter

EDIT: i ment dl not squat thatd be really f impressiveactually he can squat 800 pounds

The original poster meant deadlift, as shown by his edit. BoxBabaX corrected him saying yes actually he CAN squat, as opposed to just deadlift 800lbs. The issue was not to do with lb = pounds at all

Now do you understand why you were challenged?

[BoxBabaX]

The original poster meant deadlift, as shown by his edit. BoxBabaX corrected him saying yes actually he CAN squat, as opposed to just deadlift 800lbs. The issue was not to do with lb = pounds at all

Now do you understand why you were challenged?

Lol :p, i was too lazy to do that, thanks :D.

[JKD_forever]

yeah whats wrong with you man :D :D

[TheCount]

yeah whats wrong with you man :D :D

You want the list?

[JKD_forever]

short summary would be enough :D

[republiksyawyan]

My oh my how this thread has grown. First off dj thanks for keeping an open mind.To be quite honest with you im actually keeping a log of everything,like how I feel, how I feel when im taking my ephedrine/asperin/caffiene/other supps stacks at different hours of the day.What my peak hours are ,,so on and so forth.

I do lots of mma specific training, to give you a heads up a class normally involves 4 minutes of shadow boxing then four minutes of pad work then again four minutes of shadow boxing but this time with kicks and then four mintes of heavy bag work, all with 30 sec' of rest time in between for about an hour and a half. Then we light spar for another 30 min.

Both my master and kru really havent expressed much interest in my weight lifting because it hasnt affected my ma training what so ever, in fact I have been able to keep my muscle' and strength while cutting weight.

Most poeple dont understand that this routine not only challanges my body but also my mind and will continue to until I stop. No matter what I write or how many times I state it ,I dont see anybody really grasping exactly whats going on here.

I work as a head doormen for a nightclub. I work three nights a week and make decent money at it. I train so much because I dont have a day job, to not give me the time needed to actually go all out.

This work out routine keeps me in the gym for at least 4 hours and when Im done I go home and sleep for a few hours then I go and do my mma training.

Most poeple on map only train for well being ,some go as far as being amature champoins in their time,but not every one has the will or the want to step into a ring with another person who's sole purpose is to kick the ^%$# out of you for money.

I really dont care what style you train or what your specialty is, because I have confidence in my training and in myself to know I will be prepared for whatever comes my way.

I stated earlier not every program can ever be ideal and perfect, I lift weights for an hour and feel like I just warmed up (even though I gave it my all).I never expected everyone to agree nor to understand but I did expect a few more indaviduals to say hey your really serious if your dedicating that much time to specific body parts so regularly.

This is not some bb competition,this is my ass on the line, and with this work out I think I dedicate enough time and effort to my fast twitch and slow twitch fibers equally.Look beyond what you think you know or what you'r personal bounderies are and see that with the amount of excersize I personally do both sides of my muscle fiber bridges are being looked after.

Hey maybe in 2 months I will most likely say it's time to switch it up and Im going to try something more specific depending on what needs to be worked on /what im laclking.

Blake_AE I train at Universal Mixed Martial Arts at sheppard and victoria prkwy,your more then welcome to come and train with me at the gym or at the dojo or maybe even spar with me for a little while, just pm me as im always jacked about chating with other fighters.

I actually spar quite a bit and have started training for an mma fight this December and the next camto event in January.

If you honestly think the programm sucks just because you personally cant do it or choose not to do it, then how the hell would you even know or appreciate the feeling when you complete a session let alone the week.
Rock hard muscles is what this program gives you if you follow it and are honest with your self.

If you think this is too much then by all means do a 5 sets by 5 reps twice a week and think whatever you want to think,but I have brushed off many of the comments made simply because ,you havent been their you havent tried it,let alone tried one full week of my training.

I listen to people whom have been their and done it, a bb with an amazing body and astounding strength and speed,and teachers whom show me the differences between techniques.
Dont feel bad because I dont agree with what you say, just understand that we are all on different levels of the game and we all respond differently to different things.

Im training to go to war with very serious people but first I must go to war with myself.I dont want to doubt myself when I get my chance, and, with how im doing things now ,I wont.

Am I sore yes,why because I grapple to much,because I spar light with technique in mind when my peers are told to go a little harder on me.
Theirs a big difference between a practitioner and a fighter, only a fighter can understand what it feels like to give it your all and not succeed because of fear and selfconcern.

I shed my fear when I shed my weight ,I sweat out my self concern during my drills. Basically Im not asking for approval, im stating this program has worked for me period ,take it or leave it.

And one day people will say you know what, maybe I should try everything and anything for that extra edge.Because I know I am.

This thread spun out in the wrong direction because for some odd reason people proclaimed this cant possibly work for ma practitioners. Well unfortunately non of us have written the book "The perfect way to be a super star fighter".

Until that book comes out Im going to continue what im doing because I see the result every day,I hear the results from my peers, the difference is I know it works when others speculate it cant.This is a fact.

If you wish to ask me how I deal with the fatigue I can answer.
If you ask me how I deal with the aches I can answer.
If you ask rather then tell me what it is Im seeing or should be feeling then this thread could have been more productive, but obviously nobody actually took the time to read the links I posted and ask me how my total training regimen(weights & mma)where affecting both the slow and fast twitch fibers.

Hey ,it's ok I know it's easier to regurgatate what every one else says then to actually put work behind your words.

P.s I havent shut down yet and I dont feel like im burning out yet,in fact keeping this active has helped me stay away from cramps and so forth.

P.P.S look up the routines and you'll notice I have more d.b and cable excersisez then I do machine but you would really know that unless you tried it would you?

Regards .
Julio rodriguez.

[pgm316]

If you honestly think the programm sucks just because you personally cant do it or choose not to do it, then how the hell would you even know or appreciate the feeling when you complete a session let alone the week.
Rock hard muscles is what this program gives you if you follow it and are honest with your self.

On the other hand if you haven't tried other routines how do you know it doesn't suck? :D

My old routine was similar to yours in many ways. I got some good results for a while. But NOT good function strength results like I'm getting now.

I dropped a lot of isolation exercises and moved to compound ones. When I did this it also drastically reduced the amount of time I could train for.

Either way, you're putting a lot of effort into your training, so much respect!

[republiksyawyan]

On the other hand if you haven't tried other routines how do you know it doesn't suck? :D

My old routine was similar to yours in many ways. I got some good results for a while. But NOT good function strength results like I'm getting now.

I dropped a lot of isolation exercises and moved to compound ones. When I did this it also drastically reduced the amount of time I could train for.

Either way, you're putting a lot of effort into your training, so much respect!


LOL,thanks for the kind words.....I think. We all know their nicer then most of the comments that have graced the virtual pages of this thread.

Well,, maybe you guys could point me in the direction of a good compound workout .Dont get me wrong or spirall my words in some type of admitance of defeat. Any indavidual whome truley takes their physical well being seriously knows that any routine no matter how good or bad can only be done for no longer then two months max because the body hit's a cerain platue,and becomes less stimulated and thus stops advancing and stays stagnant at best.

So WHEN I do hit the wall and need to change things up maybe I'll look into a compounded routine more suited to an mma'pctr but until then I have 7 more weeks of some seriouse full body work outs.

P.s wasnt their a link to something similare ,earlier on in the thread?

[JKD_forever]

Simply do a 2 or 3 times a week full body workout (or simple upper body lower body split if itseasier), including the following exercises

Squats
DL
Bent over row (or any kind of row)
pull up (chin up)
Shoulder press
bench press
etc
these are all basic, compound exercises.
aim for low reps 4 x 6 , 5x5 even 3x3
there's a lot of info already in H&F forum on this subject

by the way, effective fullbody workout does not mean hitting every muslce in you rbody(isolating).

[Nick K]

Republik

I take my hat off to you for your dedication and determination. I am concerned however that the programme together with the volume of MA training you are doing will render your progress static after a few weeks. What about alternating this programme with another that makes different demands on you every 3 weeks or so, and keeping your MA traiing going? Just my £0.02. It's just that I've seen lots of promising athletes ruined by overtraining.

[pgm316]

Simply do a 2 or 3 times a week full body workout (or simple upper body lower body split if itseasier), including the following exercises

Squats
DL
Bent over row (or any kind of row)
pull up (chin up)
Shoulder press
bench press
etc
these are all basic, compound exercises.
aim for low reps 4 x 6 , 5x5 even 3x3
there's a lot of info already in H&F forum on this subject

by the way, effective fullbody workout does not mean hitting every muslce in you rbody(isolating).

Thats a good workout list and definitely worth anybodys time.

I think its also worth taking at look at the 5X5 (http://www.martialartsplanet.com/forums/showthread.php?t=41282) thread. Only thing the workout seems to miss is shoulder press :confused:

Also worth doing Olympic style exercises like the clean and press, and the bear! :)

[JKD_forever]

what you mean? I listed s press

[pgm316]

what you mean? I listed s press

Yeah, sorry I meant the 5X5 thread. It has everything apart from that movement. Would easily be solved by adding shoulder press or clean and press.

[JKD_forever]

ok ic

[republiksyawyan]

Im almost their, yup thats right im starting to fatigue and Im going to make some changes b4 I hit the wall hard.

If you look at the routine I work on six muscle groups per day ,chest/legs/shoulders/back/arms/abs.

Yeah its a little mutch but I needed a challange,but I feel I could do much better by changing things around a little.

From now on Im only going to do two to three groups a day ,,as follows

mon= D1)chest/legs/abs,,,1 hour of cardio
tues=D1)arms/abs,,,1.5 hours of cardio
wed=D1)shoulders/back/abs,,,1hour of cardio

thurs=D2)chest/legs/abs,,,1hour of cardio
fri=D2)arms/abs,,,1.5 hours of cardio
sat=D2)shoulders/back/abs,,1hour of cardio

sun=D3)chest/legs/abs,,1hour of cardio
mon=D3)arms/abs,,,1.5 hours of cardio
tues=D3)shoulders/back/abs,,1hour of cardio

wed=D4)chest/legs/abs,,1hour of cardio
thurs=D4)arms/abs,,,1.5 hours of cardio
fri=D4)shoulders/back/abs,,1hour of cardio

This way Im still training hard but not overtraining with the weights and I give these muscle groups two days of rest instead of just one. The added cardio is to up my stamina.When doing cardio things like spinning classes aerobic classes and the stair master will be playing big roles.

If by looking at my very first posts you'll notice that every day has different excersises for the targeted muscle group, so d1,d2,d3,d4 represent the different excersises intended for that day.

I think by doing this I can still keep seeing the benefits of this routine but with out burning out at the end of my days.

[JKD_forever]

yes you are overtraining, imo.

[republiksyawyan]

Compared to the 4 days a week this split just might work alot better I think.

[harhar]

What about having a snatch/clean day and a general strength day. You will hit all the muscles you are trying to hit and more. Alternate between these two days.

You can do squats, bench, pull ups, rows, and etc on general strength day. And on snatch/clean day you just do snatches and cleans. Snatches and cleans hit every single muscle in your body except for your biceps and chest. But you will hit these on general strength day anyways.

When squatting under that bar, with it over your head, you soon realize that THIS is in fact a true total body exercise.

[PlumDragon]

Blessed Samurai, good post. I agree with all points.

[blessed_samurai]

mon= D1)chest/legs/abs,,,1 hour of cardio
tues=D1)arms/abs,,,1.5 hours of cardio
wed=D1)shoulders/back/abs,,,1hour of cardio

thurs=D2)chest/legs/abs,,,1hour of cardio
fri=D2)arms/abs,,,1.5 hours of cardio
sat=D2)shoulders/back/abs,,1hour of cardio

sun=D3)chest/legs/abs,,1hour of cardio
mon=D3)arms/abs,,,1.5 hours of cardio
tues=D3)shoulders/back/abs,,1hour of cardio

wed=D4)chest/legs/abs,,1hour of cardio
thurs=D4)arms/abs,,,1.5 hours of cardio
fri=D4)shoulders/back/abs,,1hour of cardio



You're not really giving your arms, shoulders, or abs a break at all. If you're really interested in gaining size....you do need some rest. Even if you give one muscle group a day off and you're in the gym the next, you're still not allowing for full recovery. If you never get full recovery, you never get full growth potential.

[Razwell'shere]

bodybuilding for power, R?



hahahahahahahahahahahahahahahahahahahahahahahahaha hahahahahahahahahahahahahahahahahahahahahahahahaha ha!!!


You need to look at power/strength persons like Strongmen or powerlifters.

bodybuilders are NO WHERE NEAR AS STRONG AS gerit baddenhorst


There is NO bodybuilder who could compete strength wise with the greatest powerlifters and Strongmen of all time NONE.

[chopper84]

this is the most unintentionally funny thread ever, LOL

[republiksyawyan]

this is the most unintentionally funny thread ever, LOL


Really? why is that?

Anyways I am sooo sore. My car broke down just b4 the holidays so instead of spending the 3 grand it would have taken to fix my car I decided to go out and by a cheap beater. Lets just say Ive had headaches one afterthe other presonal financial oh and did I mentoin I've been tied up with work. Needless to say I havent been able to train for the last three weeks.

I had to pull out of one of my fights because their is no way Im mentally ready.

Anyways back to the routine ,I did my new split starting with chest/legs/abs and decided to change things up for my cardio. 45 min in a spin class another 45 min boxing and the last 45 with yoga. Im in love with this type of cardio.

Every hour I felt like I was seriously working different parts of my body.
Anyways i just thought I would keep some ppl informed asto what Ive been doing. And yes yoga does rock.

Im so tired im going to go to bed.I'll let everyone know what the long term affects will be but I already feel so much lighter.

Anyways happy new year and I'll come back soon.

[Combatant]

Oh god please no :o ...I thought this thread had been banished to the bowels of MAP never to be seen again. :(

[DCombatives]

A lot of people here seem to be awlfully concerned about "over training", and I can't help but wonder if it's not a knee-jerk response to a "wow, that's way more than I can do" reaction? When I was in the best shape of my life, I was running 3-6 miles 5 days a week, doing 400m interval sprints 1 day a week, doing a 30-45 minute calisthenic routine 5 days a week, lifting weights 4 days a week while hitting each muscle group twice in that time, and doing 1.5 hours of hapkido 5 days a week. All of it was done between 0500 and 0900 a.m. everyday. I focused on doing ultra slow, 7 second repetitions with weights and had the leanest, fastest muscles I've ever had. I was so happy with the results, that I'm slowly working back into that same routine now. It's only over training if you jump into it unprepared. If you work up to it gradually, it's called pushing yourself.

[pgm316]

A lot of people here seem to be awlfully concerned about "over training", and I can't help but wonder if it's not a knee-jerk response to a "wow, that's way more than I can do" reaction? When I was in the best shape of my life, I was running 3-6 miles 5 days a week, doing 400m interval sprints 1 day a week, doing a 30-45 minute calisthenic routine 5 days a week, lifting weights 4 days a week while hitting each muscle group twice in that time, and doing 1.5 hours of hapkido 5 days a week. All of it was done between 0500 and 0900 a.m. everyday. I focused on doing ultra slow, 7 second repetitions with weights and had the leanest, fastest muscles I've ever had. I was so happy with the results, that I'm slowly working back into that same routine now. It's only over training if you jump into it unprepared. If you work up to it gradually, it's called pushing yourself.

Like you say, you used to! ;) I did to, well similar, but it is hard to sustain that level of training. I find 3 times a week much more manageable.

Although the main problem most people have with muscle training is you won't continue to make gains as you train more, I don't think theres as much of a problem when doing general fitness training.

[Shrukin89]

I have to agree that you may want to take it easy. It takes practice and time. But i'm actually glad that you have total commitment to do so, to try and set a goal. But goals to become very very strong doesn't have to come in a large quantity of exersizes that will improve you overall. You will have to listen to your body of when enough is enough. Eatting very well, and plenty of rest, water (essential) for your body to grow. Seems that you are in your teens still. You are still growing man. If you put hard work into stuff that you do too early. You may end up sore, stiff, aching muscles all of the time, by the constant stress.

But overworking yourself will cause more stress to your muscles, and health. You have plenty and plenty of time at your age. To improve slowly, not quickly to become a body builder or a strong mma fighter.


And I'm very dissappointed in all of the other comments that we were posted that insulted, and harrassed republiksyawyan.

I would be gladly for those you who did, should appologize to him!!!

He's not a laughing stock he's a member of this site.

[harhar]

Why is this thread still going?

[GhostOfYourMind]

Why is this thread still going?
I concur.... :rolleyes: But... I wanna add my 2 cents for no reason:D

DCombatives- You had to build up to that over a good span of time. Meaning, you adapted slowly but surely. It's totally possible to be able to do 90 sets of bench per week, along with 90 sets per each other power lift. You just need to build yourself up to it. People are all crying BS because you can't jump into that amount of volume. Republikswyan (I mutilated that name, sorry), even said in one of his posts that he was "going to hit the wall, hard" and had to change it up, and I believe he also said fatigue was setting in. If I'm not mistaken, that's part of the symptoms of overtraining. Your body can do one of two things in response to these kinds of conditions. It can either build itself up to withstand, and adapt, or it can break down and fail. Chances are it will do the latter if it's not given proper rest, nutrition, etc.

The key is time and progression. Slowly building yourself up to high levels of intensity and exercise for multiple sessions throughout the week is entirely possible (gymnasts do it, oly lifters do it, navy seals do it). You just can't jump into it though. I think that's why everyone was calling "overtraining" when they saw the program.:)

[/end stupid post]

[TsukinoKage]

The people who talk about being in peak condition, mentally hard and extremely focused need to realize..

The routine has such a horrifically high volume for every muscle group, that even a 'roided Pro Bodybuilder would probably have trouble completing that.

I swear, it hasn't been said enough. That thing was terrible. Even doing just half of it would be too much.

[TheCount]

And I'm very dissappointed in all of the other comments that we were posted that insulted, and harrassed republiksyawyan.

I would be gladly for those you who did, should appologize to him!!!

He's not a laughing stock he's a member of this site.

He is if he seriously thought that was a suitable routine.

Why is this thread still alive

[kmguy8]

wow, being pretty new to this forum I had not seen this post.
i can not believe nobody (after reading all six pages) addressed the obvious
STEROIDS!!!!
The ONLY way anyone ANYONE can do what he claims is with *help*
and considering that:
his training volume
insane angry responses to reason
and that he gained muscle while coming down in weight folowing this regime

he is obviously using somehting

by the way roid boy... it is the end of Jan. how did that fight go? If you are interested in a MMA fight PM me (I'll need your amaetur record, manager contacts, and weight)... I might be able to get you on a card in N. California or here in Miami... you will have to pee in a cup though....

good luck and remember to cycle off from time to time..when you do.. remember to reduce volume like everyone here says...
then you WILL need to....

[jabcrosshook]

I swear, it hasn't been said enough.

IT HAS BEEN SAID QUITE ENOUGH!!! :bang:

RIP thread (shall we let it die/get locked here?).

[blessed_samurai]

Everyone keeps replying that it should be locked...just don't respond. Ah well, I'm done with it and hearing names like steroid boy and finger pointing is a bit childish.