Monday

Heavy shoulders (odds and ends day)

• Heavy shoulders... Either standing pushpresses (use 225-245 for 3 sets of 5) or seated military( 165 for 3 sets of 8).
• Upright rows w/ 155 for 2 sets/8-10 reps.
• Lateral raises w/ 30 lb db 2 sets/10-12 reps.

Chest

• Light pec deck just to stretch out.
• Close grip inclines for tri's and chest (165 for 3 sets of 10).
• Neck machine for 2 sets each way.
• Adductor work for 2 heavy sets.
• Abs: with medicine ball and roman chair (partner throws to me I catch and return each rep).
• Cardio: jog for 30 minutes or jump rope for 15 minutes.

Tuesday

Back

Pick ONE of the 3 exercises each week on 1 and 2:

• Goodmornings(185-225 lbs), rack pulls(405-495 lbs), and deadlifts(405-450).
  3 sets of 5-8 reps.
• High pulls w/ 185 lbs for 2-3 sets, power cleans, or shrugs w/ 315-455(depending on what my 1st exercise was)
• Pulldowns 3 sets of 8-10 reps w/ 180-200 lb
• Seated rows weight varies w/ each machine

Bi's

• Curls db 45-50 lb or bb 105-135 lbs for 8-12 reps (4 sets)

Cardio

• Grappling for 1 hour

Wednesday

OFF

Thursday

Heavy chest, light shoulders, tris

• Flat bench(bb) 225-245 for 3 sets of 5-8 reps
• Incline bb w/ 185 for 3 sets of 8 or incline w/ 85-90 lb DB
• Shoulders: light seated presses
• Plate raises(45 lb plate) to the front for 1-2 sets

Tris

• Lockouts- 2-3 sets of 8-10 w/ 245
• Cable pushdowns- 2 sets

Abs again.

Cardio

• Jog for 30 minutes

Friday

OFF

Saturday

Judo practice at 10:30 am: grappling for 1 hour
Then... Legs! at 2pm

• Leg presses to warm up w/ 16-20 plates for 10 reps (2 sets)
• Box or regular squats: if I do box squats it is on the elephant step so about 2" below parallel. I used 315 w/ 60 lbs of chain for 3 sets of 5 reps last saturday and will be increasing that each week. If I do regular squats I use @ 365 or so for 3 sets of 5-8 reps to rock bottom, always working on faster explosion out of the hole.
• Dumbell (100 lb dbs) or bb (use 225 lb) stifflegs 2 sets/10 reps
• Leg extensions 2 sets of 15 reps w/ 150 for a good quad stretch
• Leg curls w/ stack.
• Calves: Whatever I feel like for 3-4 sets

Sunday

Jog for 30 minutes if I feel like it.