Catalyst Athletics Forums - View Single Post - Derek's Mass Gain Manifesto and Milestone Log

Derek Simonds · 08-22-2007, 04:36 AM

Rehab Day 7 August 22

Glute Bridge 15 seconds X 3
Samson Stretch 10 seconds per leg X 3

52 LB KB Lunges 6 per leg X 5
36 LB KB 20" step ups 10 per leg X 3

4 Times
5 High Pulls 52 LB KB
5 Swings 52 LB KB
100 Yard Farmers walk 52 LB KB

5 60 - 90 Second Intervals all out on trainer with 60 - 90 seconds rest

Everything felt really good. When I got done with the last set of Farmers Walks my forearm was on fire! I can tell that my grip is the limiting factor in the heavy swings, pulls and farmers walk.

BJJ PM
Fundamentals class, I really just warmed up with the group then watched them go through standing guillotine and guillotine defense. I did do a few armbars from the mount.

08-22-2007, 04:36 AM	#123
Derek Simonds Senior Member Join Date: Nov 2006 Location: Deland, FL Posts: 4,232	Rehab Day 7 August 22 Glute Bridge 15 seconds X 3 Samson Stretch 10 seconds per leg X 3 52 LB KB Lunges 6 per leg X 5 36 LB KB 20" step ups 10 per leg X 3 4 Times 5 High Pulls 52 LB KB 5 Swings 52 LB KB 100 Yard Farmers walk 52 LB KB 5 60 - 90 Second Intervals all out on trainer with 60 - 90 seconds rest Everything felt really good. When I got done with the last set of Farmers Walks my forearm was on fire! I can tell that my grip is the limiting factor in the heavy swings, pulls and farmers walk. BJJ PM Fundamentals class, I really just warmed up with the group then watched them go through standing guillotine and guillotine defense. I did do a few armbars from the mount. __________________ What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin http://westvolusiawellness.com/