Tues 6/22/10

"The secret of health for both mind and body is not to mourn for the past, not to worry about the future, or not to anticipate troubles, but to live the present moment wisely and earnestly." - Siddartha Guatama Buddha



Warm up:

30 mins jumping/flipping on Trampoline - stretch

Pull ups - 4 sets x 8 reps

Weighted punches - 100 reps

Stretch - protein shake - shower

Have a safe journey.

Mon 6/22/10

"Do not follow where the path may lead. Go instead where there is no path and leave a trail." - Muriel Strode



Heavy Day:

Warm up:

3 rounds of circuit: ball slams x 10 reps & jump squats x 10 reps - Stretch

Squats - 5 sets x 5 reps (275lbs)

Bench Press - 5 sets x 5 reps

Cleans - 5 sets x 5 reps (140lbs)

Bar Curls - 5 sets x 5 reps (120)

Tri press down - 2 sets x 10 reps

Reverse curls - 5 sets x 5 reps

Wrist curls w/bar - 5 sets x 6 reps

Weighted crunches - 4 sets x 30 reps

Stretch - protein shake - shower

Fri 6/18/10

"I find it fascinating that most people plan their vacation with better care than they do their lives.Perhaps that is because escape is easier than change." - Jim Rohn



Workout - Medium day:

Warm up:

3 min jump rope - stretch

Squats - sets x 5 reps - 1 set x 3 reps (275lbs) - 1 set x 8 reps

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

Cleans - sets x 5 reps - 1 set x 3 reps (145lbs) - 1 set x 8 reps

Bar curls - 4 sets x 5 reps - 1 set x 3 reps (125lbs) - 1 set x 8 reps

Tri press downs - 3 sets x 6 reps

Reverse curl - 3 sets x 5 reps

Wrist curls bar - 4 sets x 6 reps

Stretch - Shower - Protein shake

Have a safe journey.

Wed 6/16/10

"First we form habits, then they form us. Conquer your bad habits or they will conquer you." - Rob Gilbert



Workout - light day:

Warm up:

20 jumps on trampoline - pull ups - 3 sets x 8 reps - stretch

Workout:

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.

Mon 6/14/10

"A nail is driven out by another nail. Habit is overcome by habit." - Desiderius Erasmus



Heavy Day:

Warm up:

3 min jump rope - Stretch

Squats - 5 sets x 5 reps

Bench Press - 5 sets x 5 reps

Cleans - 5 sets x 5 reps

Bar Curls - 5 sets x 5 reps

Reverse curls - 5 sets x 5 reps

Wrist curls w/bar - 5 sets x 6 reps

Stretch - protein shake - shower

Have a safe journey.

Fri 6/11/10

"A hero is an ordinary individual who finds the strength to persevere and endure in spite of overwhelming obstacles." - Christopher Reeve



Workout - Medium day:

Warm up:

3 min jump rope - stretch

Pull ups - 4 sets x 8 reps

Squats - 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

Cleans - sets x 5 reps - 1 set x 3 reps - 1 set x 8 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.

Wed 6/9/10

"The greater the difficulty the more glory in surmounting it. Skillful pilots gain their reputation from storms and tempests." - Epictetus



Workout - light day:

Warm up:

Circuit: Tire flip - 20 sledge hammer hits - tire flip - 20 sledge hammer hits - 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.

Mon 6/7/10

"Make rest a necessity,not an objective.Only rest long enough to gather straight." - Jim Rohn



Heavy Day:

Warm up:

3 min jump rope - Stretch

Bench Press - 5 sets x 5 reps

Bar Curls - 5 sets x 5 reps

Reverse curls - 5 sets x 5 reps

Wrist curls w/bar - 5 sets x 6 reps

Stretch - protein shake - shower

Have a safe journey.

Fri 6/4/10

"The saddest people I've ever met in life are the ones who don't care deeply about anything at all." - Savannah Curtis



Heavy Day:

Warm up:

3 min jump rope - Stretch

Bench Press - 5 sets x 5 reps

Bar Curls - 5 sets x 5 reps

Reverse curls - 5 sets x 5 reps

Wrist curls w/bar - 5 sets x 6 reps

Stretch - protein shake - shower

Have a safe journey.

Wed 6/2/10

"One may know how to gain a victory, and know not how to use it." - Pedro Calderon de la Barca



Workout - light day:

Warm up:

3 min jump rope - 2 laps of heavy bag flip - medicine ball slams 10 reps x 2 sets - stretch

Workout:

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 6/1/10

"In a mad world, only the mad are sane." - Akiro Kurosawa



Warm up:

3 min run treadmill - sledge hammer slams on tire 20 reps x 3 sets - stretch

Workout:

100 weighted punches

Pull ups - 3 sets x 8 reps

Weighted pull ups - 3 sets x 3 reps

Stretch - protein shake - shower

Have a safe journey.

Mon 5/31/10

"A man's doubts and fears are his worst enemies." - William Wrigley Jr.



Heavy Day:

Warm up:

3 min jump rope - Stretch

Bench Press - 5 sets x 5 reps

Bar Curls - 5 sets x 5 reps

Reverse curls - 5 sets x 5 reps

Wrist curls w/bar - 5 sets x 6 reps

Stretch - protein shake - shower

Have a safe journey.

Fri 5/28/10

"Think before you act and then act decisively.Fortune favors the brave." - Brian Tracy



Workout - Medium day:

Warm up:

3 min jump rope - stretch

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