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Canrus' Workout Log

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    #1

    Canrus' Workout Log

    I'm going to start a work out log just so I could track my progress and maybe it would motivate some people to workout more.
    My goals are to become a better offensive fighter. Increase my power. Be able to spar 5-6 SUPER high work-rate rounds without gassing.

    April 22, 07-Max Strength Workout
    Pull up variations(diff. kinds of grips) 4 sets
    Glute ham raise 4 sets x5

    1 arm pushups 4x10
    1 Leg squats (I can't do it fully yet) 4x6

    tricep ext. 15, 15, 20 (pushed myself to the limit on the last one)
    Calf raises 4x20

    Good little workout. Usually I'd incorporate core work but I was pressed for time.
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    #2
    April 23- Legs are killing me today. I can barely walk. Will go for morning conditioning workout tommorow.

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      #3
      April 24,-Did a conditioning/endurance workout today. Consisted of 10 minutes of non-stop work (sprint 50m, bear crawl 25m crabwalk 25m) by the end of it my arms were killing me. Legs are still sore. I'm going to the gym tommorow (first time since my last fight, a week ago). It's like 10pm I'll prolly do some abwork before going off to bed.

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        #4
        April 25,- First time back to the gym in a week, worked on technique with a partner for 8 rounds (4 rounds uppercuts sparring, 4 rounds hooks sparring) and did conditioning drills on the bags. Finished off with some core work. I felt a bit sore today but I pulled through it. I tried the "NO-EXPLODE" supplement today it kinda helped but I got mad gas from it I'm goign to try it again and if the same thing happens I"ll return it.

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          #5
          April 26, 07, took and active rest day today. I'm also going to do some core work now and work a bit on my L-sit progressions.
          Last edited by canrus123; 04-27-2007, 10:23 PM.

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            #6
            April 27, 07- Worked out like a beast today! Initially I was really tired and didn't want to work otu because I had school and work all day but I was like "**** it" I don't want to lose my next fight. I did my explosive strength workout today, it consisted of:

            A 4x8 Explosive Clap Pull-up
            4x12 Jumping Knee Tucks

            B 4x20 Clap push ups
            4x20 Lunge jumps

            C 4x8 Explosive rope pull ups(hung a towel over my pull up bar and grabbed both ends of the towel)

            D 4x20 ankle hops
            3x 20 power overs
            I use "never gymless" by ross enamait. Check out his website it's sickk.

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              #7
              hey man, what's an explosive clap pull up? Just curious.

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                #8
                Well they're just called "clap pull ups". Do a regular pull up (fingers facing away) and launch yourself into the air and while your in the air clap your hands. Here is a video of Ross Enamait, he does them in the middle of the video.
                Last edited by canrus123; 04-28-2007, 01:51 PM.

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                  #9
                  April 28-went to a party

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                    #10
                    April 29-It's 11am and I'm about to go down to the gym for some sparring and bagwork. Peace

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