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  1. #281
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    GOD!!!!!!!! Ive probably gained 30lbs on my vacation.Sure i hit the gym but to be honest,not regularly enough.In addition,I ate and drank my ass off.LMAO

    I'll be starting my log back Monday.I need the weekend to recover from my vacation.


  2. #282
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



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

    Stretching for 15 minutes before and after.
    Elliptical for 15 minutes before
    Light walk 10 minutes after.


    Warm Ups
    Squats-----------------------------------2 Sets of 15
    Work Sets------------------------------2 Sets of 12

    Inverted Leg Presses--------------3 Sets of 15
    Leg Ext---------------------------------2 Sets of 10
    Leg Curls------------------------------2 Sets of 20


    This was a tough one today.Legs felt like rubber and was sweating like a mutha!! Must be all the booze coming out.LOL


  3. #283
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    MMA Circuit Training today.....

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

    4 Rounds of Each Exercise with 1 minute rest between exercises.

    Kettle Bell Deadlifts---------------5 Pyramid Sets------5,4,3,2,1
    Russian Twists (10lbs)------------5 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.


  4. #284
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    Off today.


  5. #285
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    Hit back this morning..............

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


    Deads------------------------------4 Sets of 12
    Bent Over Rows-----------------3 Sets of 15
    Wide Grip Lat Pull downs----3 Sets of 12
    Stiff Arm Pull Downs-----------2 Sets of 25
    Seated Rows--------------------2 Sets of 20


  6. #286
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    Chest and abs this morning...........


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


    Incline Bench Presses--------------------------4 Sets of 15
    Decline Dumb Presses-------------------------4 Sets of 10
    Push Ups-------------------------------------------3 Sets of 40
    Low Set Cable Flyes----------------------------2 Sets of 30

    Crunches------------------------------------------3 Sets of 70
    Twisting Crunches------------------------------2 Sets of 50
    Knee Ups------------------------------------------2 Sets of 50


  7. #287
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    Shoulders and Traps this morning.........


    Stretching 10 minutes before and after
    30 meter Sprints before
    Slow walk after

    Upright Rows-----------------3 Sets of 15
    Cable Side Laterals---------3 Sets of 15
    Reverse Flyes----------------3 Sets of 10
    Military Presses--------------2 Sets of 15
    Rolling Dumb Shrugs-------2 Sets of 20
    Reverse Shrugs--------------2 Sets of 20


  8. #288
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    Tri's and Bi's this morning............

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

    Super Set:
    Close Grip Bench Presses--------------------------4 Sets of 12
    Skull Crushers------------------------------------------4 Sets of 12

    Tri PressDowns----------------------------------------3 Sets of 10

    Super Set:
    EZ Bar Curls--------------------------------------------4 Sets of 15
    Reverse Preacher Curls----------------------------4 Sets of 12

    Super Set:
    KickBacks-----------------------------------------------2 Sets of 20
    Superman Cable Curls------------------------------2 Sets of 20


  9. #289
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    MMA training this morning..... striking,take down defense and multiple opponent grappling drills for an hr.

    Stretching & calisthenics for 15 minutes before
    Stretching for 10 minutes after.Slow walk for 10 minutes for cool down.
    Sauna for 15 minutes afterwards.Felt great.


  10. #290
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    Legs this morning.

    Warm up with skipping rope for 15 minutes.
    Stretching for 10 minutes
    Squats--------------------5 Sets of 8
    Walking Dumb Lunges----2 Sets of 30 steps each leg
    Ft Squats-----------------2 Sets of 15
    Leg Curls-----------------3 Sets of 15
    Seated Calf Raises-------4 Sets of 25
    Smith Machine Squats---2 Sets of 30

    Light walk outside for 10 minutes


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