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  • Workouts looking great brother, keep inspiring me while I'm out!!!
    GO HARD OR GO HOME!!!


    BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE

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    • Thank Gymdad.Im trying.

      Hang in there brother,you'll be healed up in no time and banging away at the iron again better and stronger than ever.

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      • Off for the weekend.All family time for me.

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        • Well I was supposed to be off for the weekend but a couple of my sons wanted to train with them so we did chest and tris.

          For me I just ran a bench press ladder starting with the highest incline and repping out and moving it down one notch each time and continuing like this all the way down.

          Did the same for Tri presses dropping the wt 5lbs each time and repping out.

          Just did arms the other day so this was just a little overkill for me but how could I say no to my boys.LOL

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          • MMA circuit training today............

            4 Rounds of each.

            Barbarian Squats------------------------25 Reps
            Sand Bag Shouldering-------------------30 Seconds
            Sledge Hammers to Right Side----------30 Seconds
            Grave Diggers to Right Side-------------30 Seconds
            Sledge Hammers to Left Side------------30 Seconds
            Grave Diggers to Left Side---------------30 Seconds
            Kayak Rowing---------------------------60 Touches

            Elliptical--------------------------------15 Minutes
            Stretching-----------------------------10 Minutes

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            • Off today.Im friggin beat.

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              • Back & Bi's today.............

                Warm up on elliptical for 15 minutes.

                Rest Pause Bent Over Rows---------5 Sets of 5
                Weighted Pull Ups (25lb plate)------3 Sets of 8
                T-Bar Rows(Pyramid up in weight---3 Sets of 8
                Chin Ups to Sternum----------------3 Sets of 6
                Hyper Extensions--------------------2 Sets of 12

                Barbell Curls------------------------3 Sets of 8
                Reverse Curls----------------------3 Sets of 8
                Concentration Curls--------------4 Sets of 15
                Alternating Dumb Curls---------3 Sets of 12

                Cool down on Treadmill for 10 minutes.

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                • Been off for the weekend but will be hitting chest again on Monday.

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                  • Chest today.Went low sets and high reps with 60% max lift for REPS weight.(Not 1 rep max)

                    Elliptical before and after for 15 minutes
                    Stretching before and after for 10 minutes


                    Flat Bench Press-------------------------------2 Sets of 20
                    Incline Dumb Presses------------------------2 Sets of 30
                    Decline Dumb Presses----------------------2 Sets of 30
                    Pec Dec------------------------------------------2 Sets of 15
                    Push Ups----------------------------------------AMRAP (I HIT 55 THIS TIME)



                    I was sweating like a mutha this workout.Definitely sweating out all the drinks from over the weekend.LMFAO.

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                    • MMA training and Kettle Bell circuit again today.......

                      Skip rope 10 minutes before.
                      Stretching before and after 10 minutes.

                      High Volume Punching------Goal was 3000 punches in 1 minute rounds.Go full out punching on heavy bag for 1 minute and rest 30 seconds and repeat as many times as it takes to hit the 3k mark.I average 245-260 punches per minute rounds.

                      Speed/Endurance Punching------5 Minute round of punching combos.4-6 punch combinations is my goal.Example is jab,uppercut,hook,straight,uppercut,straight.


                      Kettle Bell.....3 Rounds of 30 seconds each,except where noted.

                      Heavy Swings
                      Over Head Swings
                      Squats w. Over Head Press
                      Clean & Jerk
                      Deads
                      Jump Squats-------15-20 Reps

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                      • Back day today.............

                        Stretching 10 minutes before and after
                        Elliptical 15 minutes before and after


                        Deads--------------------------------4 Sets of 8
                        Bent Over Rows------------------3 Sets of 15
                        Wide Grip Pull Ups--------------3 Sets of 15
                        Stiff Arm PullDowns-------------2 Sets of 20

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                        • Workouts looking great brother keep on inspiring
                          GO HARD OR GO HOME!!!


                          BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE

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                          • Thanks Gymdad my friend.Im only trying to keep up with you.

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                            • Whatever lol that's funny right there my friend!!!
                              GO HARD OR GO HOME!!!


                              BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE

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                              • Its true my brother.You're doing great and a true inspiration to so many here.

                                Glad to see you getting back into your workouts and more importantly,doing so wisely.

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