Here are the load, sets, and rep schemes of week 4 of our workouts. I did 3 days of Brazilian Jiu Jitsu class for about an hour and a half each class. Two days this week was actually a workout day and a BJJ day.

This was the last week of the cycle so stay tuned for a new cycle this week. We’re going to be turning it up because there is only 6 weeks left in our body fat loss contest.

Workout 1

• Hang Clean 195 lbs 6×4
• Deadlift 310 lbs 6×4

Workout 2

• BB Front Squat/Pullup Superset 150 lbs/BW 4×8
• DB Bench Press/DB Supported Row Superset 80 lbs/80 lbs 3×10
• MB Chop Series (Vertical, Diagonal, Horizontal)/Glute-Ham Raise Superset 10 lbs/BW 2×15

Workout 3

• BB Push Press/DB RDL Superset 135 lbs/90 lbs 4×8
• Overhead Walking Lunges/Renegade Row Superset 65 lbs/4 lbs 3×10
• ABC Situp (Middle, Diagonal) 10 lbs 2×15

Workout 4

• Power Snatch 155 lbs 6×4
• Squat 285 lbs 6×4

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Posted under Fat loss, Weight training, Workouts

Here are the load, sets, and rep schemes of week 3 of our workouts. I am already down 2 pounds for the contest without any change in nutrition at all. I guess the main reason for that is because this past week I also did 4 days of Brazilian Jiu Jitsu class for about an hour and a half each class. Two days this week was actually a workout day and a BJJ day.

One thing I realized is that it’s easier on the body to do the jiu jitsu training first and then the workouts later in the day. One of those days I tried it vice versa and I was crushed in class.

There is now one more week left in this cycle and I will be turning it up on the next training cycle. I’m definitely getting ready to crush it!

Workout 1

• Hang Clean 195 lbs 5×4
• Deadlift 310 lbs 5×4

Workout 2

• BB Front Squat/Pullup Superset 150 lbs/BW 4×8
• DB Bench Press/DB Supported Row Superset 80 lbs/80 lbs 3×10
• MB Chop Series (Vertical, Diagonal, Horizontal)/Glute-Ham Raise Superset 10 lbs/BW 2×15

Workout 3

• BB Push Press/DB RDL Superset 135 lbs/90 lbs 4×8
• Overhead Walking Lunges/Renegade Row Superset 65 lbs/4 lbs 3×10
• ABC Situp (Middle, Diagonal) 10 lbs 2×15

Workout 4

• Power Snatch 155 lbs 5×4
• Squat 285 lbs 5×4

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Posted under Fat loss, Weight training, Workouts

Here are the load, sets, and rep schemes of week 2 of our workouts. I just found out that there is going to be another body fat loss contest at my gym the ends in March. So I will be adjusting my plans for the upcoming cycles once this one is over. I wasn’t really planning to focus on fat loss until about May or June but there’s nothing wrong with getting a jump start.

Workout 1

• Hang Clean 185 lbs 4×6
• Deadlift 300 lbs 4×6

Workout 2

• 2 KB Front Squat/Pullup Superset 32 kg/BW 4×8
• DB Bench Press/DB Supported Row Superset 75 lbs/75 lbs 3×10
• MB Chop Series (Vertical, Diagonal, Horizontal)/Glute-Ham Raise Superset 10 lbs/BW 2×15

Workout 3

• BB Push Press/DB RDL Superset 125 lbs/85 lbs 4×8
• Overhead Walking Lunges/Renegade Row Superset 55 lbs/40 lbs 3×10
• ABC Situp (Middle, Diagonal) 10 lbs 2×15

Workout 4

• Power Snatch 145 lbs 4×6
• Squat 275 lbs 4×6

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Posted under Fat loss, Weight training, Workouts

After taking the last week in December off from training it was good to be working out again this week. Here is this past week’s workouts. This phase will consist of 2 days of Olympic lifting and 2 days of basic strength and conditioning.

Workout 1

• Hang Clean 185 lbs 3×6
• Deadlift 300 lbs 3×6

Workout 2

• 2 KB Front Squat/Pullup Superset 32 kg/BW 4×8
• DB Bench Press/DB Supported Row Superset 75 lbs/75 lbs 3×10
• MB Chop Series (Vertical, Diagonal, Horizontal)/Glute-Ham Raise Superset 10 lbs/BW 2×15

Workout 3

• BB Push Press/DB RDL Superset 125 lbs/85 lbs 4×8
• Overhead Walking Lunges/Renegade Row Superset 55 lbs/40 lbs 3×10
• ABC Situp (Middle, Diagonal) 10 lbs 2×15

Workout 4

• Power Snatch 145 lbs 3×6
• Squat 275 lbs 3×6

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Posted under Weight training, Workouts

Last Monday’s Workout

• Chin Ups 45lbs 3×5
• KB Double Arm Swing/KB Double Arm High Pull Superset 40kg/40kg 3×15
• KB Gorilla Clean/KB Two Hand Jerk Superset 16kg/24kg 3×15
• Push Up Circuit (One-Arm Pushup, MB One-Arm Pushup, MB Pushup to One Arm Plank on MB) BW 2×5@

Last Wednesday’s Workout

• Squats 330lbs 3×5
• Military Press/Pullup Superset 95lbs/BW 3×15
• Alternating Bench Press/ Alternating Bent Over Row Superset 45lbs/45lbs 3×15
• JC Leg Crank (24 BW Squats, 24 BW Alternating Lunges (12@side), 24 Split Squat Jumps (12@side), 24 BW Squat Jumps) 2 sets

Last Thursday’s Workout

• Deadlift 325lbs 3×5
• Barbell Close Grip Bench Press 135lbs 3×15
• Cable Close Grip Row 140lbs 3×15
• Alternating Shoulder Press/Alternating Lat Pulldown Superset 35lbs/57.5lbs 3×5@
• Squat Thrust Series (BW Squats, BW Squat Thrust, BW Jumps, BW Squat Thrust+Jumps) 2×10@

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Posted under Cardio, Fat loss, Weight training, Workouts

Thursday’s Workout

• Bench Press 205lbs 3×5
• KB One Arm Swing/KB One Arm High Pull Superset 24kg 3×15
• KB Clean/KB Snatch Superset 20kg 3×15
• Chin Up Circuit (L-Chin Up, Chin Up, Kip Up) BW 2×5@

Friday’s Workout

• Deadlift 325lbs 3×5
• Barbell Close Grip Bench Press 135lbs 3×15
• Cable Close Grip Row 140lbs 3×15
• Alternating Shoulder Press/Alternating Lat Pulldown Superset 35lbs/57.5lbs 3×5@
• Squat Thrust Series (BW Squats, BW Squat Thrust, BW Jumps, BW Squat Thrust+Jumps) 2×10@

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Posted under Cardio, Fat loss, Weight training, Workouts

Monday’s Workout

• Chin Ups 45lbs 3×5
• KB Double Arm Swing/KB Double Arm High Pull Superset 40kg/40kg 3×15
• KB Gorilla Clean/KB Two Hand Jerk Superset 16kg/24kg 3×15
• Push Up Circuit (One-Arm Pushup, MB One-Arm Pushup, MB Pushup to One Arm Plank on MB) BW 2×5@

Yesterday’s Workout

• Squats 330lbs 3×5
• Military Press/Pullup Superset 95lbs/BW 3×15
• Alternating Bench Press/ Alternating Bent Over Row Superset 45lbs/45lbs 3×15
• JC Leg Crank (24 BW Squats, 24 BW Alternating Lunges (12@side), 24 Split Squat Jumps (12@side), 24 BW Squat Jumps) 2 sets

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Posted under Cardio, Fat loss, Weight training, Workouts

Due to an emergency that required me to go to California, I was not able to follow the normal program for Day 8, 9, 10. It was suppose to be the same as Day 3, 4, 5. My workout buddies stuck to the normal program however. My workout was as follows:

Workout

• Snatch 145lbs 3×3
• Clean and Jerk 190lbs 3×3
• Deadlift 300lbs 3×5
• Barbell Close Grip Bench Press 135lbs 3×15
• Seated Close Grip Cable Row 140lbs 3×15
  

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Posted under Cardio, Fat loss, Weight training

Sunday’s Workout

• Deadlift 325lbs 3×5
• Barbell Close Grip Bench Press 135lbs 3×15
• Cable Close Grip Row 140lbs 3×15
• Alternating Shoulder Press/Alternating Lat Pulldown Superset 30lbs/50lbs 3×5@
• Squat Thrust Series (BW Squats, BW Squat Thrust, BW Jumps, BW Squat Thrust+Jumps) 2×10@

Yesterday’s Workout

• Chin Ups 45lbs 3×5
• KB Double Arm Swing/KB Double Arm High Pull Superset 40kg/40kg 3×15
• KB Gorilla Clean/KB Two Hand Jerk Superset 16kg/20kg 3×15
• Push Up Circuit (One-Arm Pushup, MB One-Arm Pushup, MB Pushup to One Arm Plank on MB) BW 2×5@

Today’s Workout

• Bench Press 205lbs 3×5
• KB One Arm Swing/KB One Arm High Pull Superset 24kg 3×15
• KB Clean/KB Snatch Superset 16kg 3×15
• Chin Up Circuit (L-Chin Up, Chin Up, Kip Up) BW 2×5@

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Posted under Cardio, Fat loss, Weight training, Workouts

Workout

• Bench Press 205lbs 3×3
• KB One Arm Swing/KB One Arm High Pull Superset 24kg 3×15
• KB Clean/KB Snatch Superset 16kg 3×15
• Chin Up Circuit (L-Chin Up, Chin Up, Kip Up) BW 2×5@

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Posted under Cardio, Fat loss, Weight training, Workouts