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.

Mon 3/29/10

"My mind is a garden. My thoughts are the seeds. My harvest will be either flowers or weeds." - Mel Weldon

Warm up:

10 100lb bag pick ups and slams
10 100lb bag shoots

Stretch

MMA workout:

Do each exercise for 30 secs, no rest between each, 1 min rest between rounds

Rd 1
Turkish get ups -
Monkey climbs -
Reverse row with feet on ball -
Squat press -
Dumbbell swings -
Medicine ball slams -
Alternate dumbbell punch rows -
Heavy Bag -

Rd 2
Bungee shoots -
Bungee knees on swiss ball -
Bungee bear crawls -
Bungee burpees -
Bungee jump lunges -
Bungee focus mitts -
Bungee shoots -
Heavy bag -

Rd 3
Treadmill -
Shoots with partner lift -
Treadmill -
Technical stand ups -
Treadmill -
Clinch fight -
Treadmill -
Heavy bag -

3 min clinch to take down drill -
3 min counter kicks with punches and take downs -
3 min Spar -
3 min pass guard drill -
3 min get up drill -

Stretch - protein shake - shower

Have a safe journey.

Sun 3/28/10

"Obstacles are those frightful things you see when you take your eyes off your goal." - Henry Ford

Getting close to April 3rd fight, so this is what we did:

MMA workout:

Do each exercise for 30 secs, no rest between each, 1 min rest between rounds

Rd 1
Turkish get ups -
Monkey climbs -
Reverse row with feet on ball -
Squat press -
Dumbbell swings -
Medicine ball slams -
Alternate dumbbell punch rows -
Heavy Bag -

Rd 2
Bungee shoots -
Bungee knees on swiss ball -
Bungee bear crawls -
Bungee burpees -
Bungee jump lunges -
Bungee focus mitts -
Bungee shoots -
Heavy bag -

Rd 3
Treadmill -
Shoots with partner lift -
Treadmill -
Technical stand ups -
Treadmill -
Clinch fight -
Treadmill -
Heavy bag -

15 min Roll with strikes

Pull ups - 4 sets weighted & 4 set regular

Shrugs - 5 sets

Stretch - protein shake - shower

Have a safe journey.

Tues & Wed 3/23/10 & 3/24/10

"Success seems to be connected with action. Successful people keep moving. They make mistakes, but they don't quit.” - Conrad Hilton




Tues

Warm up - 3 mins jump rope - stretch

Chest - 5 sets of bench press x 5 reps -

Multi joint - 3 sets of clean & press x 5 reps

Back/shoulders - 3 super sets of weighted pull ups x 5 reps & Dumbbell press x 5 reps

Traps - 4 sets of bar shrugs x 5 reps

Legs - 3 sets of walking lunges X 32'

Bis - 4 sets of bar curls x 5 reps

Stretch - shake - shower

Wed

I swam 15 laps at lunch and at night I did:

Warm up:

3 mins agility ladder feet - stretch

Grip: - 3 sets of hanging gi holds for time

2 sets of Plate rolls x 2 reps up and down

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 focus mitts

3 min spar

3 min escaping side control

3 min defending back

Stretch - protein shake - shower

Have a safe journey.









"

Lucky Man

I have heard this song in the past but it really hit home with me when I heard it again the other day. Things could always be worse, so I need to be grateful for what I have in my life.


Lucky Man by 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"

http://www.youtube.com/watch?v=JpGkaPZinms