James Bullock

3/19/08 1 Hammer Strength Seated Bench Press #1 90 5 #2 180 5 #3 240 3 #4 240 3 #5 240 3 2 Hammer Strength Lying Bench Press #1 90 5 #2 180 3 #3 240 3 #4 280 3 #5 300 1 #6 300 1 3 Hammer Strength Low Row #1 180 3 #2 240 3 #3 270 3 4 Hammer Strength Row #1 180 3 #2 240 3 #3 370 5 #4 410 2

3/12/08 Morning Session 1 6am * 3×5 min rounds heavy bags * 20 min of clinching and striking drills Morning Session 2 11:30am to 1pm Strength Conditioning * Barbell Complex 1 (Stiff Dead/Hang Clean/Bent Row/Mil. Press 105 lbs for 5reps of each before putting the bar down x 5 sets) * Barbell Complex 2 (Hang Snatch/Hang Clean/Mil. Press 105 lbs for 1rep each for 3 cycles before putting the bar down. * Incline Sit Ups o 100 lbs DB on chest for 10 reps x 3 sets o 100 lbs DB and 35 lbs plate on chest for 10 reps

Here is a pic of some of my students and myself (I am the bald guy in the center with the black shirt) after a grueling 9pm training session. I have some of the best students I could ever ask for, they train very hard. The guy on the far left is Ray Gilbert who won two gold medals at the World Kempo Championships last year, he will be going to Portugal at the end of March to fight for the USA once again. He has been training with me for over a year now and I look for him to do even better this year. http://bp1.blogger.com/_u3TOzoxtv74/R9ft_oMGNBI/AAAAAAAAABM/XOfinLg35JU/s400/9+PM+class.jpg

Morning Session Bench Press 205x3, 215x2,225x1,215x3,225x2,235x1,225x3,235x2,245x1 Machine Rows 250x6x5sets Squats 540x3,540x3,600x3

2/26/08 Morning Session 10am Fly Machine 150x10x3sets Rear Delt Machine 50x12, 80x10, 100x10 One Arm Cable Rows 100x12, 120x10, 120x10 Leg Ext. 150x15x3sets Leg Curls 120x10x3sets

2/25/08 Morning Session 9:20-11am Bench 195x6, 225x3, 195x6, 225x3,195x6, 225x3,195x6, 225x3 Machine Rows 250x5x5sets Pull Downs 100x7, 130x5, 130x5, 140x5 (finger is healing but still hurts...couldn't pull down very much weight today) Squats 450x5, 540x3x5sets

2/20/08 Morning Session 1 6am-7am 5x5min rds with 40 total sprints... Session 2 8:30-10:30 Leg Press 380x8, 470x5x3sets One Leg Press 150x10x2sets Leg Extensions 150x10, 150x15x4sets Squats 270x8, 340x8x3sets Squat Jumps with body weight x8x3sets

2/13/08 Morning Session 9AM-10AM Deep Leg Press 380x8x4sets Leg Extensions 150x12x2sets, 190x10x2sets Leg Curls 130x12, 110x12x2sets Stretching between every set

2/12/08 Evening Session 9PM-10:30PM 5x1 min rounds of bag work 8x30 sec maximum intensity ground and pound sparring rounds

2/12/08 Morning session #1....8:00am -10:00am One Arm DB Snatch 80x3, 90x2, 90x2 Smith Bench 225x3x5sets Machine Bench Press 250x6x7sets Machine Rows 230x8x7sets Aerodyne Hand Bike 3x5min Rounds Precor Elliptical Machine 1x5min Rounds

2/07/08 1100am-1230pm Deep Leg Press 5x6x380 Leg Extensions 100x10, 150x10, 150x10, 150x10 Seated Leg Curls 100x10, 130x10, 130x10, 130x10 Incline sit ups 2x20x45pound plate Incline Russian Twists 2x60x8pound med ball Precor Elliptical Machine 2x5min high intensity Aerodyne Hand Bike 1x5min med intensity

Integrated Work is combining various drills and skill work into a given time frame.. For example yesterday I set the timer to ten minutes and my training partner and I started out on a heavy bag. At any given time during the round we would transition to sparring, ground and pound, grappling, defensive drills and so on during the round. I really changes the intensity of the round and mimics the ever changing dynamics of a fight. Here is what round 1 looked like... 1 min of hard bag work 2 min of sparring 1 min of ground n pound on bag 3 min of grappling for positional control 1 min of hard bag work 1 min of thai kicks to each other 1 min of ground and pound sparring total 10 minutes 2 rounds of this and you have to sit down....lol...

2/06/08 Morning session 1 0630-0700 2x10 min rounds of integrated work Morning session 2 1015-1130 Machine Bench Press 210x3, 250x3x3sets, 270x1, 250x3x2sets Rows 210x8x3sets, 250x6x2sets Fly Machine 150x10, 210x8x2sets, 250x5 One Arm Pull Downs 110x8, 130x5 Press Downs 60x15, 80x12, 90x10, 90x8

2/04/08 Morning session #2....10:30 to Noon One Arm DB Snatch 60x5, 85x2, 100x1, 100x1, 100x1 Machine Bench Press 210x8, 230x4x6sets One Arm Cable Rows 80x12, 100x12, 120x12, 130x10, 150x10, 160x8, 160x8 One Arm Press Downs 40x12x4sets DB Curls 50x8x3sets to be continued..

2/04/08 Morning Session 6am 5x5min rounds with 40 total sprints integrated into the rounds.....one word......BRUTAL to be continued.....

I would keep the bagwork, drop the running to 1 day a week for 8 weeks. Add a weight training routine 3 days a week and check your weight every 2 weeks.

2/01/08 One Arm DB Snatch- 50x7,80x3,90x3,100x1,100x1,100x1,100x1,80x3,80x1 Superset Machine Bench 210x8,210x8,210x8,210x8 Machine Rows 150x8,150x8,150x8,150x8 DB Curls- 50x8,50x8,50x8,40x12 One Arm Press Downs- 50x15,60x12,60x10,60x10

That would be total.. I wouldn't eat more than 3 grams per pound of body weight. It also matters when you eat the protein as well. A small amount about an hour before you work out will do wonders to conserve muscle tissue while training. And a larger amount after your most difficult training session of the day. I would say 50 to 85 grams of protein.... Don't forget to listen to your body...

Yes you can gain weight while maintaining your current fitness levels, I personally would add more protein. About 2 to 3 grams per pound of bodyweight should suffice. Your body will also maintain more muscle if you start implementing a weight training routine at least three days a week. Hope this helps,

Thank you my friend, it is good to be back.

1/29/08 One arm db snatch- 50x5, 70x5, 90x3, 90x3, 100x1, 100x1, 100x1, 100x1, 90x3 DB Complex (Circuit) DB curl- 50x5 DB Snatch- 50x5 DB Shoulder Press- 50x5 Completed the above complex 5 times

1/29/08 1x10 min round 1x5 min round with random sprints 15sec bag work 15sec sprints, 30 sec rest...x5 sets

Do timed rounds of just kicking on a bag or shadow(kick)boxing, progress from 1-2-3-4-5 min rounds then do sets of rounds. That will increase your endurance and if you try to progressively kick higher you will gain flexibility as well. This saves time and is more efficient to accomplishing all of your goals.

1/24/07 5x6 min rounds

1/22/08 5x6min rounds... it is amazing what 1 more minute can do.... brutal.. 1/23/08 5x6min rounds