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  1. #11
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    Shoulder day today...........


    Seated Military Press-----------3 Sets of 6
    Dumb Side Laterals------------3 Sets of 8
    Rear Dumb Raise--------------3 Sets of 8
    Cable Delt Ft Raise-------------3 Sets of 8

    Rested 3 minutes between sets and increased weight 5-10lbs on each set.

    Elliptical for 20 minutes.


  2. #12
    Join Date: Feb 2015
    Location: Colorado
    Posts: 471



    Ahhh Shoulder day for you too!! Great job brother!
    GO HARD OR GO HOME!!!


    BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE


  3. #13
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    Thank you gymdad.Same to you sir.Keep rocking it my brother.


  4. #14
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



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

    Skip rope for loosen and warm up for 10 minutes.

    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 one one and 3 on one.

    100m sprints.


  5. #15
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    JUst got back from tossing the frisbee around with my kids.Thats a friggin workout.Im beat.

    They were talking about going rock climbing today too.LMFAO.Well see.


  6. #16
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    Arm day today............

    Warm up

    Skip rope for 10 Minutes.

    Superset.........

    Standing Dumb Curls--------------5 Sets of 8
    Dips--------------------------------5 Sets of 8

    Tri Set.......

    Standing Concentration Curls--------4 Sets of 8
    Skull Crushers------------------------4 Sets of 8
    Bench Dips w 45lb plate--------------2 Sets of max Reps

    Super Set.......

    Standing Hammer Curls w Dumb-----4 Sets of 6
    Dumb Tri Ext--------------------------4 Sets of 6

    Slow Treadmill for 10 Minutes


  7. #17
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    Another great leg day except for the fact that my damn right hip is a little sore but that goes with the territory at my age.LOL.

    Warm up with skipping rope for 15 minutes.

    Squats--------------------4 Sets of 8
    Walking Dumb Lunges----3 Sets of 20 steps each leg
    Ft Squats-----------------3 Sets of 12
    Leg Curls-----------------3 Sets of 15
    Seated Calf Raises-------4 Sets of 20
    Smith Machine Squats---40% Max Wt---2 Sets of 30

    Light walk outside for 10 minutes


  8. #18
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



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

    Warm up on elliptical for 15 minutes.

    Rest Pause Bent Over Rows---------5 Sets of 5
    Weighted Pull Ups (35lb 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

    Cool down on Treadmill for 10 minutes.


  9. #19
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    Today was softball with the kids at the park and running around with them and the dogs.


  10. #20
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    Chest Day again my brothers..........

    Warm Up on treadmill for 10 minutes.

    Flat Bench Press-----------3 Sets of 12
    Incline Dumb Press--------3 Sets of 10
    Decline Dumb Flyes--------3 Sets of 12
    Low Cable Flyes------------3 Sets of 12
    Dips------------------------1 Set of Max Reps
    Push Ups-------------------1 Set of Max Reps

    Skip rope for cool down 10 minutes.


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