- 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,
Thursday, May 27, 2010
Wed 5/26/10
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.
Tuesday, May 25, 2010
Tues 5/25/10
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.
Monday, May 24, 2010
Mon 5/24/10
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.
Sunday, May 23, 2010
Fri 5/21/10
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.
Friday, May 21, 2010
Thurs 5/20/10
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
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.
Wednesday, May 19, 2010
Tues 5/18/10
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.
Tuesday, May 18, 2010
Mon 5/17/10
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.
Monday, May 17, 2010
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.
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 GrayFri 5/14/10
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
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.
Friday, May 14, 2010
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
Thursday, May 13, 2010
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
Wednesday, May 12, 2010
Tues 5/11/10
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.
Tuesday, May 11, 2010
Mon 5/10/10
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.