Mon 4/23/10

"Strength does not come from physical capacity. It comes from an indomitable will." -
Mahatma Gandhi




Workout - Medium day:

Warm up:

3 min run on tread mill - 40 jump squats - 100 weighted punches - stretch

Squats - 4 sets x 5 reps - 1 set x 3 reps - 1 set x 8 reps

Bench Press - 4 sets x 5 reps - 1 set x 3 reps - 1 set x 8 reps

Power Cleans - 4 sets x 5 reps - 1 set x 3 reps - 1 set x 8 reps

Weighted Dips - 3 sets x 5 reps

Bar curls - 4 sets x 5 reps - 1 set x 3 reps - 1 set x 8 reps

Weighted swiss ball crunches - 2 sets X 20 reps

Stretch - Shower - Protein shake

Have a safe journey.

Wed 4/21/10

"It is only because of problems that we grow mentally and spiritually.” - M. Scott Peck



Workout - light day:

Warm up:

1 mile brisk walk - 2 min jump rope - 20 step ups quick feet - 20 jump squats - pull ups 3 sets x 6 reps & 2 sets weighted x 3 reps - stretch

Squats - 4 sets x 5 reps

Overhead press - 4 sets x 5 reps

Deadlifts - 4 sets x 5 reps

Swiss ball crunches - 2 sets x 20 reps

Swiss ball weighted twists - 10 reps

Stretch - Protein shake - Shower

Have a safe journey.

Tues 4/20/10

"Nobody can go back and start a new beginning, but anyone can start today and make a new ending.” - Maria Robinson




Warm up:

3 mins agility ladder - quick hands
3 mins step ups - quick feet
Stretch

Focus mitts - 3 mins
Focus mitts - 3 mins
Thai Pads - 3 mins
Parrying w/back against wall - 3 mins
Slip the jab to single leg to take down - 3 mins
Throw over hand right to single leg to take down - 3 mins

Stretch - protein shake - shower

Have a safe journey.

Mon 4/19/10

“You can never step into the same river; for new waters are always flowing on to you.” - Heraclitus of Ephesus




Heavy Day:

Warm up:

3 min agility ladder feet - 20 jump squats - 100 weighted punches

Stretch

Squats - 5 sets x 5 reps

Bench Press - 5 sets x 5 reps

Hang Clean - 5 sets x 5 reps

Bar Curls - 5 sets x 5 reps

Dips - 2 sets x 10 reps

Weighted Swiss ball crunches - 4 sets x 20 reps

Stretch - protein shake - shower

Have a safe journey.

Fri 4/16/10

It is during our darkest moments that we must focus to see the light.” - Aristotle Onassis




Workout - Medium day:

Warm up:

3 min run on tread mill - 40 jump squats - 100 weighted punches - stretch

Squats - 4 sets x 5 reps - 1 set x 3 reps - 1 set x 8 reps

Bench Press - 4 sets x 5 reps - 1 set x 3 reps - 1 set x 8 reps

Power Cleans - 4 sets x 5 reps - 1 set x 3 reps - 1 set x 8 reps

Weighted Dips - 3 sets x 6 reps

Bar curls - 3 sets x 5 reps

Weighted swiss ball crunches - 2 sets X 20 reps

Stretch - Shower - Protein shake

Have a safe journey.

Wed 4/14/10

"Don't go through life, grow through life.” - Eric Butterworth



Workout - light day:

Warm up:

1 mile brisk walk - 3 min run treadmill - 20 jump squats - 100 weighted punches - stretch

Squats - 4 sets x 5 reps

Overhead press - 4 sets x 5 reps

Deadlifts - 4 sets x 5 reps

Bar curls - 4 sets x 5 reps

Swiss ball weighted crunches - 3 sets x 20 reps

Stretch - Protein shake - Shower

Have a safe journey.

Mon 4/12/10

"Size does not determine the outcome of a fight." - Kristopher Lee (Kit) Cope






Heavy Day:

Warm up:

3 min Jump rope - 10 jump squats - 100 weighted punches

Stretch

Squats - 5 sets x 5 reps

Bench Press - 5 sets x 5 reps

Hang Clean - 5 sets x 5 reps

Bar Curls - 4 sets x 5,5,3,3,

Medicine ball seated twists - 20 reps

Weighted Swiss ball crunches - 2 sets x 20 reps

Stretch - protein shake - shower

Have a safe journey.

Fri 4/9/10

"Concentration is the secret of strength” - Ralph Waldo Emerson

Workout - Medium day:

Warm up:

10 min swim - stretch

Squats - 4 sets x 5 reps - 1 set x 3 reps - 1 set x 8 reps

Bench Press - 4 sets x 5 reps - 1 set x 3 reps - 1 set x 8 reps

Power Cleans - 4 sets x 5 reps - 1 set x 3 reps - 1 set x 8 reps

Weighted Dips - 3 sets x 6 reps

Bar curls - 3 sets x 5 reps

Stretch - Shower - Protein shake

Have a safe journey.

Roots

Wed 4/7/10

"You cannot plough a field by turning it over in your mind." ~ Author Unknown



Workout - light day:

Warm up:

1 mile brisk walk - 2 min jump rope - 20 jump squats - 100 weighted punches - stretch

Squats - 4 sets x 5 reps

Overhead press - 4 sets x 5 reps

Deadlifts - 4 sets x 5 reps

Weighted Pull Ups - 4 sets x 5 reps

Swiss ball weighted crunches - 50 reps

Stretch - Protein shake - Shower

Have a safe journey.

Tues 4/6/10

"Success is not final, failure is not fatal: it is the courage to continue that counts.” - Winston Churchill

Today I swam 15 laps at lunch and then worked out with Tim in the evening. I am very impressed with the improvements he has made with his hands in a short time.

Warm up:

Pyramid of 3 body weight exercises: Push ups, pull ups, squats

1,2,3,4,5,5,4,3,2,1 - Reps of each without rest in between

3 mins jump rope

Stretch

3 rounds of Static holds for 30 secs each of the following with not rest in between:

Hanging from bar -

Dip hold -

Leg raise hold -

Wall squat -

10 reps of 100lb heavy bag end over end flip

20 Thai kicks each leg

Focus mitts:

3 min - combos with pulls/counters

3 mins - combos with rolls/counters

3 mins - combos with counters to body punches

Stretch - protein shake - shower

Have a safe journey.

Mon 4/5/10

"Little by little one walks far” - Peruvian Proverb

My new workout program:

Heavy Day:

Warm up:

3 min Jump rope - 10 jump squats - 3 set of pull ups X 6 reps

Stretch

Squats - 5 sets x 5 reps

Bench Press - 5 sets x 5 reps

Hang Clean - 5 sets x 5 reps

Bar Curls - 4 sets x 5,5,3,3,

Medicine ball seated twists - 20 reps

Weighted Swiss ball crunches - 20 reps

Stretch - protein shake - shower

Have a safe journey.

Wed 3/31/10

"Mistakes are always forgivable , if one has the courage to admit them." - Bruce Lee

Warm up:

3 mins agility ladder feet - stretch

2 round circuit for time of the following:

Push up - 10 reps
Static jumps - 10 reps
Mountain climbers with hands on stability ball - 10 reps
Sprawls - 10 reps
Medicine ball slams - 10 reps
Jump squats - 10 reps
Dumbbell swings - 10 reps
Jump pull ups - 10 reps
Repeat

3 min slipping drill -
3 min parrying with back against wall drill -
3 min knees on ground back -

Stretch - protein shake - shower

Have a safe journey.

Tues 3/30/10

"If your opponent strikes with fire, counter with water, becoming completely fluid and free-flowing. Water, by its nature, never collides with or breaks against anything. On the contrary, it swallows up any attack harmlessly." - Morihei Ueshiba



Warm up - 3 mins jump rope - 100 weighted punches - stretch

Chest - 5 sets of bench press x 5 reps -

Legs - 4 sets of squats x 5 reps

Back/shoulders - 3 super sets of weighted pull ups x 5 reps & one armed t-bar presses x 5 reps

Traps - 5 sets of bar shrugs x 5 reps

Stretch - protein shake - shower

Have a safe journey.