kettlebells, mma and steroids ?

[karate-bjj]

a normal workout is a combination of exercises, usually reps are few, from 3 to 10 and sets are 3 to 5.

I just finished a workout and this is it.

revese lunge and snatch with 88 pound kettlebell, the exercise was first 1 reverse lunge on each leg and one snatch, then two rl. each leg and 2 snatches.. until I got up to five, that set repeated 3 times.

next exercise was plank row with 88 pound kettlebells and explosive pushups.
one row each hand and one pushup, then 2 rows and 2 pushups up to five, repeated 3 times.

then I did a 10 rep 3 sets of overhead pull with 55 pound. and finished with 5 reps 3 sets of very slow pullups.

the reason I don't know enough about what to do is I live in Iceland and talking about steroid use here is like talking about heroin use... nobody admits using it and nobody shares information.

I did however google sustanon and other types of steroids and it seemed to me that sustanon was the right choice for me as a fighter, the only problem was that I use kettlebells and not conventional weightlifting and I did not find any useful information on kettlebells with steroids...

[BigBuck6]

a normal workout is a combination of exercises, usually reps are few, from 3 to 10 and sets are 3 to 5.

I just finished a workout and this is it.

revese lunge and snatch with 88 pound kettlebell, the exercise was first 1 reverse lunge on each leg and one snatch, then two rl. each leg and 2 snatches.. until I got up to five, that set repeated 3 times.

next exercise was plank row with 88 pound kettlebells and explosive pushups.
one row each hand and one pushup, then 2 rows and 2 pushups up to five, repeated 3 times.

then I did a 10 rep 3 sets of overhead pull with 55 pound. and finished with 5 reps 3 sets of very slow pullups.

the reason I don't know enough about what to do is I live in Iceland and talking about steroid use here is like talking about heroin use... nobody admits using it and nobody shares information.

I did however google sustanon and other types of steroids and it seemed to me that sustanon was the right choice for me as a fighter, the only problem was that I use kettlebells and not conventional weightlifting and I did not find any useful information on kettlebells with steroids...

Okay I don't have a lot of experience with kettlebells but I talked to my buddy who does everything looks alright except you need to up your volume. I am more concerned with upping your reps per set rather than the number of sets involved because that will lead to more hypertrophy which is your ultimate goal. If that means dropping the kettlebell weight in order to do more reps than so be it, you will eventually get back up to that weight with more reps.

As far as your research I have heard that Iceland in particular is crazy when it comes to anabolics. I actually believe one of the pros was arrested and asked to leave the country because they thought that he used anabolics. That does not mean that you couldn't have accessed studies from various universities online or gotten books from libraries or the internet you get what I am saying. I/We are glad to help you in any way I just personally feel education is key in this area.

[karate-bjj]

thanx for the info.

so I should drop the weight a little and do more reps if I understand it correctly ?

then 10 reps 3 sets of each exercise should be enough ?

what about exercise time and rest time ?

I do 2 workout each day, at noon and again at 5 pm. each workout is 40 min. plus warmup and cooldown, a full hour with everything.

I work out monday-friday and rest on weekends.

is that too much workout ? should I rest more ?

still learning.. Im used to a regular routine but the nationals in BJJ is in 8 months and I need to get up by a weightclass and be strong enough for that weightclass.

at the moment I'm in the same weightclass as Gunnar Nelson a Gracie blackbelt and by far the best BJJ wresler and MMA fighter in Iceland and most of europe... not the ideal opponent if I'm aiming for a 1.st price :P

[BigBuck6]

thanx for the info.

so I should drop the weight a little and do more reps if I understand it correctly ?

then 10 reps 3 sets of each exercise should be enough ?

Yes that should be enough if I am understanding your workout correctly

what about exercise time and rest time ?

Compound movements like squats and lunges should require most rest that smaller muscle groups

I do 2 workout each day, at noon and again at 5 pm. each workout is 40 min. plus warmup and cooldown, a full hour with everything.

I work out monday-friday and rest on weekends.

is that too much workout ? should I rest more ?

You may be overtraining or undereating a few others on here may be a better judge of that its hard to tell but that sounds like a lot. Are you getting enough sleep and the right diet?

still learning.. Im used to a regular routine but the nationals in BJJ is in 8 months and I need to get up by a weightclass and be strong enough for that weightclass.

at the moment I'm in the same weightclass as Gunnar Nelson a Gracie blackbelt and by far the best BJJ wresler and MMA fighter in Iceland and most of europe... not the ideal opponent if I'm aiming for a 1.st price :P

You're obviously experienced but you overall really need to look at intensity rather than timeframe in your workouts. 30 full out intense minutes mean a lot more than an hour of half @$$ing it. That also goes for every set, they should be maximum effort.

Are you completely opposed to conventional bodybuilding? If you could throw in 1-2 exercises per week we could easily get you into that weight class with the right diet and rest. Squats and deadlifts will guarantee you at least a few pounds if not more if you have been leaving them out of your routine.