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  1. #291
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,660



    Hit back this morning baby.

    Stretching for 10 Minutes
    Elliptical for 10 minutes

    Tri Sets-

    Pull Up's------------3 Sets of 15 Reps
    Lat Pull Downs----3 Sets of15 Reps
    Seated Rows-------2 Sets of 25 Reps

    Good Mornings-----------------2 Sets of 15 Reps
    Wide Grip Machine Rows----2 Sets of 10 Reps

    Stretching for 10 minutes
    Slow walk for 15 minutes


  2. #292
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,660



    MMA Circuit Training today.....

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

    4 Rounds of Each Exercise with 2 minutes rest between exercises.

    Kettle Bell Deadlifts---------------5 Pyramid Sets------7,5,3,2,1
    Russian Twists (10lbs)------------7 Reps Each Side
    Dive Bomber Push Ups-----------AMRAP in 30 Seconds.
    Sledge Hammer Tire Slams -----AMRAP In 30 Seconds.
    Battle Ropes------------------------30 seconds

    Heavy bag drills for 10 minutes.Punches,kicks,and knees.

    Stretching for 15 minutes


  3. #293
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,660



    Chest this morning............

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

    Push Ups-----------------------------------2 Sets of 25
    Incline Bench Presses--------------------4 Sets of 15
    Decline Bench Presses-------------------3 Sets of 15
    Pec Dec-------------------------------------2 Sets of 15
    Close Grip Bench Presses---------------2 Sets of 25

    Treadmill for 15 minutes after


  4. #294
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,660



    All MMA circuit today......

    15 minutes of stretching

    Clap Push Up's-------------4 Sets of 15 Reps
    Pull Up's--------------------4 Sets of 12 Reps
    Double Reverse Lunges----4 Sets of 10 Reps each leg
    Double Floor Presses------4 Sets of 10 Reps
    Plyo Lunge------------------4 Sets of 15 Reps
    Battle Ropes----------------High to Low Chop for 25 seconds

    Grapple Dummy drill for 15 minutes.

    Stretching for 5 minutes
    Slow walk for 10 minutes.


  5. #295
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,660



    Hit Tri's and Bi's this morning.A little bit sore from yesterday's mma circuit but it hurts so good.LOL

    Stretching for 10 minutes
    Elliptical for 15 minutes


    Push Up's-------------------------------2 Sets of 35 Reps
    Tri Press Downs with Rope--------4 Sets of 15
    Weighted Bench Dips(45lb)-------3 Sets of 10 Reps
    Cable Kickbacks---------------------1 Set of 20 Reps

    Super Sets---

    Barbell Curls---------------------------3 Sets of 15 Reps
    Reverse Curls-------------------------3 Sets of 15 Reps

    Superman Curls----------------------2 Sets of 20 Reps


    Treadmill 15 Minutes
    Stretching for 5 minutes


  6. #296
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,660



    Shoulders and Traps today.

    Treadmill for 15 Minutes
    Stretching for 10 Minutes

    Seated Military Press---------------------4 Sets of 10 Reps
    Side Lateral Raises------------------------3 Sets of 15 Reps
    Bent Over Rear Delt Raises-------------3 Sets of 20 Reps
    Upright Cable Rows----------------------2 Sets of 30 Reps
    Front Cable Raises-----------------------2 Sets of 15 Reps
    Reverse Machine Flyes------------------2 Sets of 10
    Shrugs-------------------------------------2 Sets of 40

    Stretching for 10 minutes
    Elliptical for 10 minutes


  7. #297
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,660



    5 mile run with my dogs today.

    May hit the hvy bag later after coming home from family day.


  8. #298
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,660



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

    4 Rounds of each.

    Grave Diggers to Right Side-------------30 Seconds
    Sand Bag Shouldering--------------------30 Seconds
    Grave Diggers to Left Side---------------30 Seconds
    Sledge Hammers to Right Side----------20 Seconds
    Sledge Hammers to Left Side------------20 Seconds
    Kayak Rowing-----------------------------40 Touches

    Elliptical--------------------------------10 Minutes before and after
    Stretching-----------------------------10 Minutes before and after


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