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  • MMA circuit training today.


    Elliptical for 10 minutes before
    Slow Walk for 10 Minutes after
    Stretching for 15 minutes before and after.


    Left Foot over Right Crunches------------------------40 Reps
    Right foot over Left Crunches-------------------------40 Reps
    Feet Together Crunches--------------------------------40 Reps
    Twisting Crunches----------------------------------------40 Reps
    Leg Raises w/Toe Touches----------------------------40 Reps
    Planks--------------------------------------------------------45 Seconds
    Feet Raised Crunches--------------------------------- 40 Reps
    Planks--------------------------------------------------------45 Seconds
    Left Side Planks-------------------------------------------45 Seconds
    Right Side Planks-----------------------------------------45 Seconds

    Rest 1 Minute

    40 Ft Rope Climb---------------------------------------1 Round

    Rest 2 Minutes

    Wall Squats W Medicine Ball------------------------3 Rounds of 5 Minutes Each with 1 minute rest in between each round.

    Rest 1 Minute

    Battle Ropes---------------------------------------------2 Rounds of 45 Seconds with 1 Minute rest between each round

    Rest 2 Minutes

    Tire Slams-----------------------------------------------2 Rounds of 45 Seconds
    Tire Flips-------------------------------------------------2 Rounds of 45 Seconds

    Sauna for 20 Minutes after this one.Kicked my ass today.

    Comment


    • Back this morning...........

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


      Deads----------------------------------4 Sets of 12
      Bent Over Rows---------------------4 Sets of 15
      Seated Rows-------------------------3 Sets of 15
      Wide Grip Lat Pull Downs---------5 Sets of 12
      Stiff Arm Pull Overs-----------------4 Sets of 12

      Comment


      • Workouts looking solid brother
        GO HARD OR GO HOME!!!


        BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE

        Comment


        • Off today.

          Comment


          • Arms today.

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


            Triangle Grip Push Ups----------------------4 Sets of 15
            Triceps Push Downs-------------------------4 Sets of 15
            Decline Skull Crushers----------------------4 Sets of 15
            Triceps Kickbacks----------------------------2 Sets of 30

            EZ Bar Curls----------------------------------4 Sets of 15
            Alt Dumb Curls-------------------------------4 Sets of 12
            Dumb Hammer Curls-----------------------3 Sets of 12
            Preacher Curls-------------------------------2 Sets of 25

            Comment


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


              Stretching for 10 minutes before and after


              Bent Over Rows:
              2 Warm up Sets---------------------------------25
              4 Working Sets----------------------------------12

              OverHand Wide Grip PullDowns-----------4 Sets of 15
              UnderHand Close Grip PullDowns--------4 Sets of 15
              Seated Rows-----------------------------------3 Sets of 15
              GoodMornings---------------------------------2 Sets of 12

              Comment


              • Looking good brother
                GO HARD OR GO HOME!!!


                BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE

                Comment


                • Chest day this morning before the weekend off...........

                  Stretching 10 minutes before and after.
                  Tread mill 10 minutes before and after


                  Incline Bench Presses-----------------------5 Sets of 12
                  Flat Bench Presses---------------------------4 Sets of 12
                  Decline Dumb Presses----------------------4 Sets of 15
                  Feet Raised Push Ups----------------------2 Sets of 20
                  High Cable Cross Overs--------------------2 Sets of 20
                  Lower Cable Cross Overs------------------2 Sets of 15

                  Comment


                  • Today was all MMA.................

                    Skip rope for loosen and warm up for 10 minutes.
                    Stretching for 10 minutes before and after.


                    Fighting practice for 45 minutes consisting of........

                    5 Minutes of quick bag strikes,rest 30 seconds,

                    5 Minutes of heavy bag strikes,rest 30 seconds,

                    5 Minutes of free-style combo's.

                    Repeat this cycle as many times as possible within the 45 minutes.

                    Then 30 minutes of practice match fighting.1 on one,& 2 on one.

                    100m sprints.

                    Comment


                    • Rest day today.

                      Comment


                      • Got to have the rest!!!
                        GO HARD OR GO HOME!!!


                        BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE

                        Comment


                        • Legs this morning.................


                          Sprints for 20 minutes before
                          Elliptical after for 10 minutes
                          Stretching for 10 minutes before and after


                          Smith Machine Squats---------------------2 Sets of 25
                          Leg Presses----------------------------------2 Sets of 25
                          Ft Squats--------------------------------------2 Sets of 12
                          Stiff Legged Deads-------------------------2 Sets of 15
                          Standing Calf Raises----------------------2 Sets of 30

                          Comment


                          • Great looking workout brother
                            GO HARD OR GO HOME!!!


                            BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE

                            Comment


                            • MMA 15lb Mace training today..........

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

                              3 rounds of each circuit.No rest between each exercise to complete full circuit.Rest 1 minute before starting next full circuit.

                              10-2's for 1 minute
                              Sledge Hammers for 45 seconds to right side
                              360's--15 each direction (10lb mace for these)
                              Sledge Hammers for 45 seconds to left side
                              Ballistic Curls for 1 minute
                              Barbarian Squats for 1 minute
                              Kayak Rowing-35 touches to each side

                              Comment


                              • Back this morning.............

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


                                Deads------------------------------------5 Sets of 12
                                Bent Over Rows----------------------4 Sets of 10
                                Wide Grip Lat Pull Downs---------4 Sets of 12
                                Stiff Arm Pull Downs----------------3 Sets of 10

                                Comment

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