Here's My Plan

Bigger Stronger Leaner
41

sup peepole
where’s my fans at ??

where my dogs at ,
where my soldiers at war
where your BALLs at
woo better pause that

Damn My Man Brock better text on to the affliction clowns give Feeydo the beat down he needs
I cant believe Barnetto got popped I mean I know I can get clean urine
WTF right?

I just started on Brock Lesnar’s weight routine
been rocking the smith machine fuck barbells here is what I have been up to

reverse grip bench on the smith
super sets with upright rows

then pec deck fly’s alternating with decline curls

incline cable fly’s MAD strict.
bent over rows in the smith

then I set the incline super high and do wide like hands all the way to the plates
bench
and again alternate that with the upright row

all reps 3x10.

and I got those sticks he used in that cool promo vid with the Rock.
we saw how that ended up - Brock using two by fours and folding chairs
the rock is jumping and running stairs WTF

that is the “A” workout.

I have been doing A on monday wednesday and Friday

I realized I spent all this time box squatting and deadlifting -
and I should have been doing smith bench FTW.

I kicked up the road work, I figure if I am not going to use the box squats wearing the katana
should just double up on road work- so now I am running 4 times a week up to 8 miles a day.
My feet are starting to hurt but I think that is the plyo’s that I am not doing in workout “B”

My shoulders are hurting like hell-
so I blame it on the speed bag and mitt work.
I also thought that I am paying for all this striking and what for- I can hit the triple jabs
and I hardly miss on the mits ,
and I have not fell kicking the heavy bag in like two weeks- shrugs

so fuck striking.

all fights end on the ground anyway- so Im just gonna hit the canvas bag- no gloves or raps raw.
I mean it swings around- perfect for simulating an opponents movement. nods

Ok went back to JuiJiztsu and had to Roll with that Fat fuck again-
I mean I get that we are the only white belts but damn- that kid still has the
blue top and white bottoms with the skidmark- I cant work like this.

I HATE this fat kid- he just waits till I shoot in- and like lands his fat on my head,
kind of grabs my face or head , does not even wait for me to finish the take down.
then we sit like this for like 10 minutes
I started to suffocate there so I like gouged his face- and he tried to say I did it on purpose

then we drilled north south- and he layed his stank ass gut on my face- and I had to tap

  • just to get some air*
    dude fucking stinks.

we worked the closed guard and IM like NO fuggin way am i going to lay on that douche and smell his stink
I asked the master to switch partners- and he said we match up well- in skills
FUK him I am going to another school

so I let fat boy into my gaurd I pull x gaurd and he kinda sat on my hip and pushed hard til it went numb
what the hell is that?
then when I grabbed for his head- he stood up- so I grabbed his ankle- and he fell right on top of me
that fucking hurt- I need to switch schools to another place- these people are too unathletic for me.

ok thats the down low… I had to return my ruca shorts- the size 36 is too small-
I mean who the fuck actually measures their waist. It must be the dumbell side bends.

kmc

42

I laugh every time I read this! But seriously Bro, you need to get some NOexplode! That will make you a REAL fighter! Either that or some of this stuff…

www.nitricoxidemiracle.com/?lp=4&t202id=22128&t202kw=

Found this shit of FB. Who knew that’s all I need to get my ass kicked like bonner?

43

[quote]kmcnyc wrote:
sup people
back with more training.

The Broad Street Bully, we runnin this rap shit
Get zipped up in plastic when it happens that’s it

thats how I felt today- gonna send somebody back zipped up in plastic

bought my new summer kicks Nike Free’s in neon, they match my neon green tapout hat and Iphone case-
but I am pissed!
wore the new summer kicks out on a run- I heard trail running was good- I hit up central park
fuck that all I got was some torn up dirty new kicks.
trail running is bullshit!
treadmill from now on.

cleaned my kicks in the sink with a toofbrush then got into the katana metal suit.
box squats and speed sumo pulls with chains- word fuck just plates chains, wore my ELITEFTS beanie
and then did 1000 crunches hit my 12,0000,000 million post on sherdog, and then hit up some tweets
and bloodyelbow too.

went over to the BJJ school
this time I said fuck you - Im rocking the camo gi- so he made me roll with a fat kid- that bastid STANK
all he wanted to do was lay on me and grab my wrists- like an x I only tapped cause that nikker
fugging stank!!! smelled like a rotton toe and had white pants and a blue top-
who lets these people out of the house???

we shrimped did some somersolts practiced, flying northsouth keylocks- nice.
then I mopped the mats- I aint getting no stafff.

hit up the weights direct after-
but I saw this video of Machida benching- he was using 135- and with shit form, WTF

what kind of world champ is that? I mean I rock that in the smith like 12 times!!!
my man Yvel can take his karate ass- plus yvel has the dope ink…

that inspired me in the weight room tonight

incline reversegrip smith bench (ony light spotting)
decline db flyes
declie closegrip benchpress
standing cable crossover
standing cable crossover palms down
kneeling cable crossober- no thumbs mad strict

need to work on my outer pec tie ins hitten em hard.

but let me tel you the best part- my man Brock is fighting again in a few days-

I cant weight-
ordered his walkout shirt having like a bunch of bitches at the crib- cause mom dukes is out of town
wings- some alize- texted Xen his phone must be out of service again, pay your bills kid…

but My man BROCK is the SHIT
he be having the Diesel chest- and he got hand like Cinder Blocks-
He is gonna blow threw Frank Meer, and then he is gonna fuck up Carwin!!!
and that Russian fat kid- not the tattoed one- he is connected the fat one.

Damn son Brock is gonna KIll IT!!!

tomorrow
some muythai and some conditioning program I got from Marc Lemon.

kmc

[/quote]

I am considering following your training program (maybe with slight mod’s as I am not knitting competively in near future). However, some of your exercise descriptions are difficult to follow. The rear delt exercises in particular. Please be more specific. THX

44

[quote]kmcnyc wrote:
sup peepole
where’s my fans at ??

where my dogs at ,
where my soldiers at war
where your BALLs at
woo better pause that

Damn My Man Brock better text on to the affliction clowns give Feeydo the beat down he needs
I cant believe Barnetto got popped I mean I know I can get clean urine
WTF right?

I just started on Brock Lesnar’s weight routine
been rocking the smith machine fuck barbells here is what I have been up to

reverse grip bench on the smith
super sets with upright rows

then pec deck fly’s alternating with decline curls

incline cable fly’s MAD strict.
bent over rows in the smith

then I set the incline super high and do wide like hands all the way to the plates
bench
and again alternate that with the upright row

all reps 3x10.

and I got those sticks he used in that cool promo vid with the Rock.
we saw how that ended up - Brock using two by fours and folding chairs
the rock is jumping and running stairs WTF

that is the “A” workout.

I have been doing A on monday wednesday and Friday

I realized I spent all this time box squatting and deadlifting -
and I should have been doing smith bench FTW.

I kicked up the road work, I figure if I am not going to use the box squats wearing the katana
should just double up on road work- so now I am running 4 times a week up to 8 miles a day.
My feet are starting to hurt but I think that is the plyo’s that I am not doing in workout “B”

My shoulders are hurting like hell-
so I blame it on the speed bag and mitt work.
I also thought that I am paying for all this striking and what for- I can hit the triple jabs
and I hardly miss on the mits ,
and I have not fell kicking the heavy bag in like two weeks- shrugs

so fuck striking.

all fights end on the ground anyway- so Im just gonna hit the canvas bag- no gloves or raps raw.
I mean it swings around- perfect for simulating an opponents movement. nods

Ok went back to JuiJiztsu and had to Roll with that Fat fuck again-
I mean I get that we are the only white belts but damn- that kid still has the
blue top and white bottoms with the skidmark- I cant work like this.

I HATE this fat kid- he just waits till I shoot in- and like lands his fat on my head,
kind of grabs my face or head , does not even wait for me to finish the take down.
then we sit like this for like 10 minutes
I started to suffocate there so I like gouged his face- and he tried to say I did it on purpose

then we drilled north south- and he layed his stank ass gut on my face- and I had to tap

  • just to get some air*
    dude fucking stinks.

we worked the closed guard and IM like NO fuggin way am i going to lay on that douche and smell his stink
I asked the master to switch partners- and he said we match up well- in skills
FUK him I am going to another school

so I let fat boy into my gaurd I pull x gaurd and he kinda sat on my hip and pushed hard til it went numb
what the hell is that?
then when I grabbed for his head- he stood up- so I grabbed his ankle- and he fell right on top of me
that fucking hurt- I need to switch schools to another place- these people are too unathletic for me.

ok thats the down low… I had to return my ruca shorts- the size 36 is too small-
I mean who the fuck actually measures their waist. It must be the dumbell side bends.

kmc
[/quote]

There’s just so much gold in this that I don’t even know where to start.

45

I love this thread

46

Bout time you peepole rocegonized

all you other haters
You only get half a bar - fuck y’all bidges

Competitive knitting is super hard hope you get back into it.

first -hope you got your wind down, get on that recumbent bike son.
I’m happy to help with your training- but I list the workouts just like louie does at west side barbell

that place is the shit- first you tear it up, then go have chili i love cinincati!!!

rear delt training- spotting only when truly nesscary
first your form has to be MAD strict

take a heavy db HEAVY like 25 pound hold them each at your thigh
roll them up your leg -but dont let the db leave your thigh.
you know - it should look like a dip but with the db’s stuck to your leg

then I go to the cable cross over machine- this is for the “peak” I like the peaked look on the rear delts
vs. the full look.

most people do these from the low setting- this is where they fail- you need to stand up and bend back-
set the d handles at the highest setting- and grab them cross wise- and do them that way.
its not right if its not uncomfortable if you are advanced you can stand on a small tilt board
you might not be their yet.

but you have to change up your grip or you will never get the rear delt peak…
pronate grip 3x10
thumbless 3x10
reverse grip palms up- thumbs down 3x10 * these are my secret*
I got it from the Jay Cutler DVD.

Irish when you coming thru- you OK I know 5-0 was all up in the NJ today.
when you coming thru- we can hit the bars on Flatbush and get in some rounds with the court officers and cops.

Glad you all know reel training when you see it.
I decided not to send back the Ruva shorts- let the drycleaner let them out a few inches-
she said I need to cut. that Bitch.

kmc

47

[quote]kmcnyc wrote:

Glad you all know reel training when you see it.
I decided not to send back the Ruva shorts- let the drycleaner let them out a few inches-
she said I need to cut. that Bitch.
[/quote]

HAHAHAHHAHAHAHHA

Fucking Beautiful.

48

kmnyc,you’re awesome,bro!!

LOL

This thread is the shit.

49

7.24.09

am training-
I did HARD cardio today instead of roadwork
66 minutes of the recumbent bike rocked it out again with MGMT

then I did 1500 crunches
hit up a bunch of tweets
texted all my ninjas

peeped sherdog- seems like brock is gonna fight that Fat russian kid
phone gave me some shit about adding internet is 39.99 a month
shrugs

then I did some finishers that I forgot yesterday-
did some gironda decline revere flies pinkyes up
four kinds of cable crossovers- felt my pecs blowing up
hit up the cable front delt raises like levrone , you do see my man is coming back right…

then had a gammaO glutamine, cornstarch, whey, and arginine caiffien shake-
and a poptart for PWO nutrition

why do you guys keep pushing the NOSplode sup wit you clowns thats shits expensive,
almost as much s the GNC black powder.

saw that clip of baby jesus jumping out of the pool- need to work some of that shit in…
I tried in the tub this morning but its not the same the tub must be slippery-
I think that neeeeker had a wire or rope or some shit.

I keep texting XEN I think his mom cut his phone off again
But I do have some video of me- I went to Xen’s homeboy- like a few months back.

he just got out , and set up a aschool in CT- not too far on metro north…

Im the diesel white guy- with the dope take downs
dont sweat the technique
I think I like this guys shit heading to work, but gonna stop at Models
for some ankle weights

http://video.yahoo.com/watch/1154579/4152144

kmc

pees

50

[quote]kmcnyc wrote:

saw that clip of baby jesus jumping out of the pool- need to work some of that shit in…
I tried in the tub this morning but its not the same the tub must be slippery-
I think that neeeeker had a wire or rope or some shit.

[/quote]

Actually made me laugh out loud.

51

sup peepole

shimmy shiimy yall shhimmy shimmee shimee ay
give me the mic so I can take it away
word son I like it raaaw

Im getting some work done on my neck ink and filling in my sleeves, with a picture of Brock’s death gulch
this weekend-

keep you lil ninjas updated with some pics

kmc

52

kmc,I finally got that video of your training session with FightinIrish…added some raw ass music for extra intensity:

53

BB
Good looking out Son, you see how important the correct gear is !
Damn son I tore it up.
that is in Irish’s back yard…
kmc

54

…that video…
makes me want to cry. you think they have some affliction shirts?

55

the who is me dang song…

why you cyring the onions I was throwing where they that sweet??

WTF course I got affliction shirts, Sprawl shorts Ruva shorts
beanies, got all the player swag son.

I gotz all the walk out shirts- then I got some that Shonnie Carter Blinged up too.

more on my training today later.

bi’s and chest son

kmc

56

That’s some sweet training you and irish do! Wish I could hang with you guys, but I don’t have the right gear. Gotta wrap my mattress around a tree for my heavy, and use my sisters pet kittens and some duck-tape fo gloves! I rock it so hard! SO hard!

57

[quote]Beershoes wrote:
That’s some sweet training you and irish do! Wish I could hang with you guys, but I don’t have the right gear. Gotta wrap my mattress around a tree for my heavy, and use my sisters pet kittens and some duck-tape fo gloves! I rock it so hard! SO hard![/quote]

You could never hang with us. Look at KMC’s overhand right in that video. It would KO a deer.

58

[quote]FightinIrish26 wrote:
Beershoes wrote:
That’s some sweet training you and irish do! Wish I could hang with you guys, but I don’t have the right gear. Gotta wrap my mattress around a tree for my heavy, and use my sisters pet kittens and some duck-tape fo gloves! I rock it so hard! SO hard!

You could never hang with us. Look at KMC’s overhand right in that video. It would KO a deer.
[/quote]

Tru dat. Jus need to get me some lead weights installed in my hands, then maybe I can hang with you guys.

59

yo peeopole

Brooklyn to T-neck thats when two irish Thugged fa life kids train,
Brookyn and Dirty jersey We GO HARD!!!

all Im saying

Let me tell you fighting mutherfugging Irish can fugging hit son.
did you see that bag swing?

Yo his left cross is like a fat bitches titty hitting your face.

I rip shit like a bow when I flow
When I score points with the joints that I throw
Cause I flow deadly

I’m no punk see!

I break backs, make tracks and get funky

There’s now where to run to cause nobody cares

MC’s drop to your knees, say yur prayers
The luck of the Irish is about to Kick in

that is that neekers theme song- but I know he is down wif de DMX

but what is this shit white boy day?

Biggest Boss posts the fat vid- and some whigger in kansas
is all find her bone her on a matress??
lead fists a kitten marry an actress?

Slow down beersoaked shoes, dont disrespect my training thread,
got enough of that on mmmaunderground from the Berardi and 5/3/1 boys.

and really get your rhymes correct.
dang

so training what to say badder and deffer then ever

where to start this has been a baner week
broke some PR’s this week in the weight room and changed up my BJJ training

Bench hit a milestone- two plates- thats right ht two plates on a seven board press.
all that super wide grip incline work paid off.
Curls- hit the 50’s , thats right each hand 50lbs.

I even hit a squat Pr- I know I said I was wasting time with them but hit a HUGE pr
in the smith machine with 135- and you know you have to be super strict in the smith.

wgrip BHTNeck pull downs did the rack for 3.
so no need to detail out the rest of the strength work with reps like that.

I went with a dude at work- Vinny- he runs the freight elevator to the BJJ school he goes too in sheeps head bay- Fucking place was bad ass.

mirrors every where, matt is spotless, the first thing I see is a huge Mask tribute poster in the lobby
Im like Oh shit this is the fugging spot Son!!!
walk past that shit right there is a pic of BROCK- the flat top in this pic is fuggen tight!
there he is in the pic standing over meer giving the crotch chop , noice!!!

anyway get inside- Oh shit its ON
get to the matt- I see Warrior International Fight gear bags, and shirts HELL YES!

even mogherfucking Warrior Forrest Sandals… Yeah KID
every ones gear is TIght matching colors- hair and mouth gaurds to match.

ok okokokokookkoook deep breaths deeep breafs .
so we loosen up- with some skips, hops, knee bends and neck cracks and we are right into rolling-
word son none of this “skill Portion” or review from yesterday, no weak passes, fug no foam rolling,
Ukemi.

RIGHT to the FUCKING HEART
the thick part with the blood.

two hours of hard fucking rolling.
then we counted off some pushups.
must have hit like 30 of them shits.

Im too pumped up to talk, need to take like 5 spikes to chill.
needless to say no- one could stop the takedowns.

my hands are cramping- dude like squeezed them hard- and after the captains of crunk- almost closed the trainer - once- my hands hurt.

more later on.

kmc

60

"Yo his left cross is like a fat bitches titty hitting your face.

ROFL!

kmc,you outdo yourself with each post…hilarious shit.