"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.
- Nok Su Kow
- I'm a father, I'm a husband, I'm a child, I'm a brother, I'm a sinner, I'm a saint, I'm a fighter, I'm a lover, I'm a student, I'm a teacher,
Monday, April 26, 2010
Thursday, April 22, 2010
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.
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.
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.
Tuesday, April 20, 2010
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
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.
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.
Friday, April 16, 2010
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.
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.
Tuesday, April 13, 2010
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,
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.
Friday, April 9, 2010
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.
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.
Thursday, April 8, 2010
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.
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.
Tuesday, April 6, 2010
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.
Monday, April 5, 2010
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.
Thursday, April 1, 2010
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.
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.
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.
Subscribe to:
Posts (Atom)