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  1. #21
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    Off from the gym today.All family day in the F.I.S.T. household but I know it will end up with me running around with the kids and dogs all so at least this old ass will get in plenty of cradio.AGAIN!! LMFAO


  2. #22
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    Shoulder day today.......

    Military Press----------------1 Warm up set of 15 Reps
    1 Rest Pause Set------------3 Reps,rest 20s,3 Reps,rest 20s,3 Reps,rest 20s,3 Reps.rest 20s
    ------------------------------1 Final Set of 12

    Upright Rows----------------2 Sets of 8

    Dumb Shrugs----------------1 Warn Up set of 20
    2 Rest Pause Sets-----------3 Reps,rest 20s,3 reps,rest 20s,3 Reps,rest 20s,3 Reps,rest 20s
    ------------------------------1 Set of 15 Reps

    Super Set...
    Incline Dumb Shrugs--------2 Sets of 12
    Incline Rear Delt Raise------2 Sets of 12

    Dumb Lateral Raise---------1 Drop Set of 10,drop wt & rep till failure.then drop & wt rep till failure

    Dumb Ft Raise--------------1 Drop Set of 8,drop wt & rep till failure,then drop wt & rep till failure

    Elliptical for 15 minutes.


  3. #23
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    All MMA Training today.


    Kettle Bell workout.Max reps in 25 seconds and move on to next exercise.Repeated circuit 3 times.

    Kettle Bell Swings
    Shoulder to Shoulder Press
    Single Arm Bent Over Rows
    Lunges w/Rotations
    Tight Core Rotations
    Reverse Lunges w/Knee Strikes
    Fighter Push Ups
    Burpee To Boxer Stance.

    Then 45 Minutes of one on one Practice Fighting.


  4. #24
    Join Date: Apr 2011
    Location: USA
    Posts: 2,571



    That sounds like an awesome workout, I do miss all that!
    The Rules At Juiced Muscle (everyone please read)
    http://juicedmuscle.com/showthread.p...e-please-read)
    http://juicedmuscle.com/showthread.p...please-read!!!
    Chat Box Talk And Rules
    http://juicedmuscle.com/showthread.p...-Shoutbox-Talk
    No Soliciting Websites In Your Signatures
    http://juicedmuscle.com/showthread.p...our-Signatures

    Do not mistake my kindness for weakness!


  5. #25
    Join Date: Feb 2015
    Location: Colorado
    Posts: 471



    Nice F.I.S.T that would kill me
    GO HARD OR GO HOME!!!


    BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE


  6. #26
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    Arm day again today and it was AWESOME.......

    Super Set....
    Tri Pushdowns w V-Handle-----------8 Sets of 15
    Lying Tri Ext on Decline Bench------8 Sets of 15

    Super Set....
    Seated Tri Cable Ext-----------------6 Sets of 15
    Weighted Dips (45lbs)---------------6 Sets of 12

    Super Set......
    Close Grip Bench Presses-----------6 Sets of 10
    Dips Between Benches--------------6 Sets of 10


    Reverse Curls------------------------4 Sets of 10
    Seated Dumb Curls------------------3 Sets of 10
    Preacher Curls w/EZ Curl Bar-------3Sets of 10
    Standing High Pulley Cable Curls---4 Sets of 12

    Warm down in Tread for 15 minutes.


  7. #27
    Join Date: Feb 2015
    Location: Colorado
    Posts: 471



    Very nice arm workout brother
    GO HARD OR GO HOME!!!


    BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE


  8. #28
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    Thanks gymdad.

    Off today.Had a lot of running around with my Queen today for home projects.LOL


  9. #29
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    MMA Circuit Training today.....

    6 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.

    Practice Grappling for 30 Minutes.

    Got a deep tissue massage after workout today for 75 minutes and let me tell you,IT FELT GREAT!!!


  10. #30
    Join Date: Feb 2015
    Location: Colorado
    Posts: 471



    Nice workout bro, ibet that massage felt great been a while since I had one of those may have to schedule one
    GO HARD OR GO HOME!!!


    BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE


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