My b-day was on the 3rd.time to change my routine up.
..............................................................
MONDAY- Strength training-shoulders,chest, bicepts.

TUESDAY- Combat submission wrestling 8-9:30pm.

WEDNESDAY- Karate 6-10pm.

THURSDAY- Combat submission wrestling 8-9:30

FRIDAY- Karate 6-10pm.

SATURDAY- Strength training-Back, Tricepts,core,legs.

SUNDAY-REST


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Monday dec.5th

Shoulders-bodyweight hand stand push-ups-1 set of 10

Military press-65 lbs-3 sets of 8

Upright rows-50 lbs-3 sets of 8

1 superset of front and side raises-25 lbs-1 set of 20

Chest-1 set of suspendid push ups till faliure.

Bench-150 lbs-3 sets of 8

Chest fly-60 lbs-3 sets of 8

1 set one arm pushups till failure

Bicepts- preacher-45 lbs-3 sets of 8

incline curls-25 lbs-3 sets of 8

Hammer curls-40 lbs-3 sets of 8



Any one sees any flaw in my routines feel free to scrutinize.Oss

It seems you are trying to target too many muscle groups on your saturday workout. Also, what exercises are you doing for your back, core, and legs?

i'll Find out when the day comes. i dont like using the same exercises every time.I might cut out the core and leave that up to my dojo training.

Your volume is too great... I'd probably try to do more compound lifts (the military press is good, so why have you got handstand pushups and front/side raises there too? Likewise with the bench + pressups). To be honest, you're probably better off sticking to the same thing each session, but lower volume. That'll allow you to see improvement much more easily, and to keep increasing weight at the right pace.

i just do the bodyweight exercises for a warm up.Just one set thats all.

I am already buff .These workouts have been serving me well.

I think the volume a little high on paper, but if its working then more power to you
The one thing that is fundamentaly wrong is the sequence of training on day 1. You should train your chest before you train your shoulders. By doing shoulders first the delts and triceps are too fatigued to act as secondary muscles in the chest work, thus you will never fully stimulate the chest as you will always run out of gas before the chests potential is tested.
Swap round to doing chest, then delts.

Also, consider doing chest ,delts then tri's all together, then putting back and bi's together. This will ensure maximum intensity for complimentary muscle groups, and also ensure more rest for the arms.

TUESDAY DEC.6th.


Started MMA classes,learned a few drills on the ground.Then i rolled for 5 rounds.First time doing this in about two years.The guy tapped me out once with a naked choke.
Then i tapped him out 3 times!once with a knife hand in his check bone and i just rubbed it in.The second with a guittine(spell check?).And last he just gave up,he was out of gas.

On the last roll i had him in a arm bar(he was up i was down.Then he like walked over me and bent my neck all up,now it hurts like hell!any way of stopping that walk over?

Over all i did well for being out so long, i will be going back thurs.It is alot diffrent than what i am used to !Oss

I will try that cord.Oss

DEC.7th.

Went to karate,did alot of combo work.Did all kata and weapons.Did alot of push ups and v-ups for a warm up.

Feel sore as hell today from my grappling sessions.