Re: BODYBUILDING THREAD
very impressive on lifting. I started an MMA style workout not too long ago. I like it quite a bit. I have lost some weight and put on some muscle . I am 6' 1 and was at around 180 to 185 which was up from my usual 175. I am back down to 178 and have more muscle. I am not trying to bulk up at all though. I just want to be lean and cut. I am in the army so running with all that extra mass really sucks.
this isn't the workout i am doing now, i tried it and it is brutal though. I couldn't do more than 25 of most workouts. If you watch UFC this workout comes from Army Staff Sergeant Colton Smith.
The Flithy 50
Station 1: 50 handstand pushups
Start upside down with your feet up against a wall and your arms locked out. Lower yourself until your head almost touches the floor and then push back up again for single rep.
“If you can, knock them all out at once; otherwise, come down off the wall, take a quick break and then keep going,” Smith says. “Just remember: If you take breaks, you’re losing time.”
Station 2: 50 push presses
Start standing, feet shoulder-width apart, knees bent slightly, back straight, with a 45-pound weightlifting bar held at your chest. Using an overhand grip with hands at about shoulder width, push the bar straight above your head and then back down to your chest for one rep. For more challenge, if you can handle it, put a pair of 25- or 45-pound plates on the bar.
Station 3: 50 bench presses
Start lying on a bench holding a 45-pound bar with hands shoulder-width apart. “When pushing the bar up, you’re exhaling and locking your arms out and then bringing it all the way back down to your chest,” Smith says. “Just touch the chest, no bouncing it, no resting it.” Again, use a pair of plates for an added challenge.
Station 4: 50 bent-over rows
Holding a 75-pound bar just below your chest, start standing with knees slightly bent while bending over at the waist but not bowing your back. Keeping your spine straight, lower the bar until your elbows are fully extended, then pull the bar back up to right below your chest.
Station 5: 50 box jumps
In front of a 3-foot box, start in a squatting position, then jump onto the box. “Once you’re up, stand straight up, locking your legs all the way out.” Jump back down. Repeat.
Station 6: 50 wall ball squats
Stand facing a wall with a 15-pound medicine ball in both hands. Drop into a 90-degree squat, then explode up, throwing the ball 15 to 20 feet up against the wall. As the ball comes back down, catch it while returning back down into the squatting position. Marking a line or taping an X on the wall provides a good aiming point and keeps you honest on your throws.
Station 7: 50-meter burpee long jumps
From a standing position, drop into pushup position and do a single pushup. As you return to a standing position, instead of jumping straight up — as you would for a normal burpee — do a feet-together long jump. As you land, go back down into your next burpee. Keep going until you’ve gone 50 meters.
Station 8: 50 overhead medicine ball slams
Hold an 18- to 20-pound medicine ball over your head with your arms locked out. Throw the ball straight down into the ground, bending over to catch it as it bounces up slightly. Return to the starting position and repeat.