Wed 5/26/10

"Greatness does not approach him who is forever looking down." - Hitopadesa



Workout - light day:

Warm up:

3 min agility ladder feet - 2 laps of tire flip - stretch

Squats - 4 sets x 5 reps

Overhead press - 4 sets x 5 reps

Deadlifts - 4 sets x 5 reps

Reverse curls - 4 sets x 5 reps

Wrist curls bar - 4 sets x 8 reps

Crunches - 3 sets x 50 reps

Stretch - Protein shake - Shower

Have a safe journey.

Tues 5/25/10

"Great souls have wills; feeble ones have only wishes." - Chinese Proverb



Warm up:

1 mile brisk walk - 2 min jump rope - stretch

Workout:

Circuit - 3 rounds 10 reps of each no rest between - For time

Push ups medicine ball
Static jumps
Mountain climbers with hands on Swiss ball
Sprawls
Medicine ball slams
Squat jumps
Dumbbell swings
Jump pull ups

Pull ups - 3 sets x 8 reps

Stretch - protein shake - shower

Have a safe journey.

Mon 5/24/10

"There is no victory at bargain basement prices." - Dwight David Eisenhower

Heavy Day:

Warm up:

1 mile run - 3 sets of sledge hammer hits on tire x 10 reps each side

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

Tri press down - 2 sets x 6 reps

Reverse curls - 3 sets x 10 reps

Wrist curls w/bar - 3 sets x 10 reps

Weighted Swiss ball crunches - 4 sets x 10 reps

Stretch - protein shake - shower

Have a safe journey.

Fri 5/21/10

"Age wrinkles the body. Quitting wrinkles the soul." - Douglas MacArthur




Workout - Medium day:

Warm up:

3 min jump rope - 20 sledge hammer hits on tire - 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

Tri press downs - 3 sets x 6 reps

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

Tri press downs with Gi - 3 sets x 6 reps

Stretch - Shower - Protein shake

Have a safe journey.

Thurs 5/20/10

"Creativity means believing you have greatness." - Dr. Wayne W. Dyer



Warm up:

3 min rump rope - 30 sledge hammer hits on tire (alt side)

Work out:

4 sets of Gi pull ups - 3 reps

3 sets of pull ups - 8 reps

4 sets of wrist curls - 6 reps

100 weighted punches

50 kicks on bag each leg

Stretch - protein shake - shower

Have a safe journey.

Wed 5/19/10

"The first and the best victory is to conquer self." Plato



Workout - light day:

Warm up:

3 min agility ladder feet - 2 laps of tire flip - stretch

Squats - 4 sets x 5 reps

Overhead press - 4 sets x 5 reps

Deadlifts - 4 sets x 5 reps

Crunches - 3 sets x 50 reps

Stretch - Protein shake - Shower

Have a safe journey.

Tues 5/18/10

"You can out distance that which is running after you, but not what is running inside you." - Rwandan Proverb



Warm up:

3 min jump rope
20 sledge hammer hits (atl side) on tire
3 min shadow box

Stretch

Work out:

4 set pull ups - 8 reps

3 rounds 3 mins on heavy bag

40 kicks each leg on heavy bag

3 min head movement

Stretch - protein shake - shower

Have a safe journey.

Mon 5/17/10

"Never let defeat have the last word." Tibetan Proverb



Heavy Day:

Warm up:

5 min run on treadmill - 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 6 reps

Weighted Swiss ball crunches - 4 sets x 10 reps

Stretch - protein shake - shower

Have a safe journey.

The Garbage Truck Philosophy

By Thomas Alan Gray

One day I hopped in a taxi and we took off for the airport. We were driving in the right lane when suddenly a black car jumped out of a parking space right in front of us.

My taxi driver slammed on his brakes, skidded, and missed the other car by just inches!

The driver of the other car whipped his head around and started yelling at us. My taxi driver just smiled and waved at the guy. And I mean, he was really friendly. So I asked,'Why did you just do that? This guy almost ruined your car and sent us to the hospital!'

This is when my taxi driver taught me what I now call, 'The Law of the Garbage Truck.'

He explained that many people are like garbage trucks. They run around full of garbage, full of frustration, full of anger, and full of disappointment. As their garbage piles up, they need a place to dump it and sometimes they'll dump it on you.

Don't take it personally. Just smile, wave, wish them well, and move on. Don't take their garbage and spread it to other people at work, at home, or on the streets.

The bottom line is that successful people do not let garbage trucks take over their day.

Life's too short to wake up in the morning with regrets, so -

* Love the people who treat you right.

* Pray for the ones who don't.

Life is ten percent what you make it and ninety percent how you take it!

Have a blessed, garbage-free day!

By Thomas Alan Gray

Fri 5/14/10

"No one can make you jealous, angry, vengeful, or greedy - unless you let him." - Napoleon Hill



Workout - Medium day:

Warm up:

3 min jump rope - 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 - 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 5/12/10

"Nothing is so strong as gentleness, and nothing is so gentle as true strength." Ralph Sockman

Workout - light day:

Warm up:

3 min jump rope - 20 jump squats - pull ups 3 sets x 8 100 weighted punches - 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

Stretch - Protein shake - Shower

Have a safe journey.

Letter To Me - Brad Paisley

Letter To Me - Brad Paisley

Artist: Paisley Brad
Song: Letter To Me
Album: 5th Gear Brad Paisley Sheet Music
Brad Paisley CDs


Send “Letter To Me” Ringtone to Cell Phone

If I could write a letter to me
And send it back in time to myself at 17
First I'd prove it's me by saying look under your bed
There's a Skoal can and a Playboy no one else would know you hid
And then I'd say I know it's tough
When you break up after seven months
And yeah I know you really liked her and it just don't seem fair
All I can say is pain like that is fast and it's rare

And oh you got so much going for you going right
But I know at 17 it's hard to see past Friday night
She wasn't right for you
And still you feel like there's a knife sticking out of your back
And you're wondering if you'll survive
You'll make it through this and you'll see
You're still around to write this letter to me

At the stop sign at Tomlinson and Eighth
Always stop completely don't just tap your breaks
And when you get a date with Bridgett make sure the tank is full
On second thought forget it that one turns out kinda cool
Each and every time you have a fight
Just assume you're wrong and dad is right
And you should really thank Mrs. Brinkman
She spent so much extra time
It's like she sees the diamond underneath
And she's polishin' you 'til you shine

And oh you got so much going for you going right
But I know at 17 it's hard to see past Friday night
Tonight's the bonfire rally
But you're staying home instead because if you fail Algebra
Mom and dad will kill you dead
Trust me you'll squeak by and get a C
And you're still around to write this letter to me

You've got so much up ahead
You'll make new friends
You should see your kids and wife
And I'd end by saying have no fear
These are nowhere near the best years of your life

I guess I'll see you in the mirror
When you're a grown man
P.S. go hug Aunt Rita every chance you can

And oh you got so much going for you going right
But I know at 17 it's hard to see past Friday night
I wish you'd study Spanish
I wish you'd take a typing class
I wish you wouldn't worry, let it be
I'd say have a little faith and you'll see

If I could write a letter to me
To me

I needed a little pick me up

Lucky Man Lyrics - Montgomery Gentry

I have days where I hate my job
This little town and the whole world too
Last Sunday when my Bengals lost
Lord, it put me in a bad mood

I have moments when I curse the rain
Then complain when the sun's too hot
I look around at what everyone has
And I forget about all I've got

But I know I'm a lucky man
God's given me a pretty fair hand
Got a house and a piece of land
A few dollars and a coffee can
My old truck's still runnin' good
My ticker's ticking like they say it should
I got supper in the oven, a good woman's lovin'
And one more day to be my little kid's dad
Lord knows I'm a lucky man

Got some friends who would be here fast
I could call em any time of day
Got a brother who's got my back
Got a mama who I swear's a saint
Got a brand new rod and reel
Got a full week off this year
Dad had a close call last spring
It's a miracle he's still here

But lord knows I'm a lucky man
God's given me a pretty fair hand
Got a house and a piece of land
A few dollars in a coffee can
My old truck's still running good
My ticker's tickin' like they say it should
I got supper in the oven,a good woman's loving
And one more day to be my little kid's dad
Lord knows I'm a lucky man

My old truck's still running good
My ticker's ticking like they say it should
I got supper in the oven, a good woman's loving
And even my bad days ain't that bad
Yeah, I'm a lucky man
I'm a lucky lucky man

Tues 5/11/10

“Wisdom is nothing more than healed pain.” - Robert Gary Lee



Warm up:

5 mins working positions on agility ball
3 mins working circling, punches, shoots, and sprawls on bag
Stretch

Workout:

3 mins focus mitts - basic combos
3 mins focus mitts - combos, rolls, pulls, defense
3 mins Thai pads
3 mins defense with back against wall
3 min arm bar from guard drill
3 min Kimura from guard drill
3 min triangle choke from guard drill
3 min sweep variations drill

Stretch - protein shake - shower

Have a safe journey.

Mon 5/10/10

"You have your way. I have my way. As for the right way, the correct way, and the only way, it does not exist." - Friedrich Nietzsche




Heavy Day:

Warm up:

3 min Jump rope - 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 4/23/10

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.