Ok, its been a year since i have lifted weights. Im worried about how much i have lost.

Tmr i will do sets of 15 to get my body back in the groove. Hopefully i will be happy.

Looks like im going to lifts 3 days a week. I alredy do BJJ 3-5 times a week.

The way i see it is that i can lift 3 days and roll for the other 4 days. This way i can give 100 percent each time.

Now i need to find out what days im going what lifts. Gimme a hand people, i want to see how u guys would make a 3 day a week program. thanks dudes.

After the lay off, I would probably do a routine of major movements for a few weeks to get your body back into the weight game again. Bench, squat, deadlift, clean, chin and upright row. All the basics. Do this for about 6 weeks, that should be long enough to shock your muscles back into growth. After that, you could start a 3 day split similar to this.
Day 1:
Chest and triceps
Day 2:
Legs and biceps
Day 3:
Back and Shoulders

day 3 is a bitch, but if 3 days is the max, then back and shoulders will compliment each other pretty well, a lot of tie ins get worked there.

Hope that helped a bit

Seldom pretty much summed up what I'd do.

Can't go wrong with the core exercises.

- The Jake

u gotta do some cardio

I dont belive in cardio... 4 hours of BJJ and 2 hours of GrecoRoman/Takedown is good for right now.

r u planning on competing in anything?

nah, not now. If i fight i will start running.

Ok Litfed.

Did 3x15:
Bench
Leg Press
Leg Extention
Lat Pulls - front and back

Im sore. Friday im going to add some leg curls, Tricep pulls, some curls, military press.

Goin to BJJ class. Legs are sore, but this will help.

I agree with the cardio comment, normal cardio bores shit out of me, I need to be doing something to actually anjoy it. I hate running for example, but can run for hours at rugby when there is a purpose.

Yea, If i was to get involved with fighting.. which coulf happent this year, i will have to step up the cardio.

BJJ class was good. No one was my size, but thats ok. We worked some sweeps.

Well go BJJ and GrecoRoman/Takedown class tonite. Cya when i get back.

Well only had BJJ class. Got worked by the purple belt. agian.


Tmr Lifting.

3x10-15
Bench
Lat Pulls
Military
Tricep pushdowns
Curls
Leg Press
Leg Ext
Leg Curls

you are a true soldier in class.... when i think i am tipping over.... you are still standing.

keep up the good work blake :)

thanks Adam. Sorry i been busy with school to roll. this week i will be ok to get to BJJ.

I have been outa town. No much working out right now. Will lift tmr nite.

had BJJ tonite.. beat some little guys. We had a few new guys who knew what they were doing and thats cool, cuz they big like me.

1 bjj class a week.. school sucks.

But at least i tapped out a profighter last night... then i thew up.

Is it bad to roll then get a headache so bad that it makes you puke? i think so...