Mon 7/26/10

"Remember that happiness is a way of travel, not a destination" - Roy Goodman



Mon:

Warm up: Jump rope - 3 mins
Plank to push up - 2 sets x 10 reps
Diamond push ups - 1 set x 10 reps

Workout:

Bench press - 4 sets x 5 reps

Close grip bench press - 3 sets x 10 reps

Peck deck - 3 sets x 10 reps

Squat/Push press - 3 sets x 10 reps

Leaning lateral raise - 3 sets x 10 reps

Triceps press down - 3 sets x 10 reps

Weighted crunches - 4 sets

Stretch - protein shake - shower

Sat 7/24/10

"If you wish to find, you must search. Rarely does a good idea interrupt you." - Jim Rohn



Fri:

Warm up -

Squats - 4 sets x 5 reps

Lunges - 3 sets x 8 reps

Calf raises - 4 sets x 12 reps

Shrugs - 4 sets x 5 reps

Circuit - 3 times
Push ups - 10 sets
Jump squats - 10 reps
Medicine ball slam - 10 reps
Dumbbell swing - 10 reps

Crunches - 3 sets

Stretch - Protein shake - shower

Wed 7/21/10

"Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don't turn up at all." - Sam Ewing



Warm up:

Circuit 3 rounds - 10 super mans - 10 medicine ball slams

Workout:

Dead lifts - 4 sets x 5 reps (295lbs last set)

Weighted Pull ups - 3 sets x 5 reps

T-bar rows - 4 sets x 10 reps

Bent over dumbbell rows - 3 sets x 10 reps

Bar curls - 4 sets x 5 reps

Incline bench dumbbell curls - 3 sets x 10 reps

Reverse dumbbell wrist curls - 3 sets x 10 reps

Dumbbell wrist curls - 4 sets x 10 reps

Stretch - protein shake - shower

Tues 7/20/10

"The man who knows it can't be done counts the risk, not the reward." - Elbert Hubbard


Warm up:

Jump rope - 3 mins
Shadow box - 3 mins

Workout:

Heavy bag - 3 Mins:
1-2s - 30 secs
uppercuts - 30 secs
1-2s - 30 secs
hooks - 30 secs
1-2s - 30 secs
1-2-3-6 - 30 secs

Focus mitts - 2 rounds - 3 mins

Thai pads - 3 mins

Defend shot with knee to - 3 mins

Trapped arm from guard sequence - (arm triangle, take the back, triangle choke, sweep)

Roll -

Stretch - protein shake - shower

Mon 7/19/10

"What the lion cannot manage to do, the fox can." - German Proverb



Mon:

Warm up:

Hand step ups - 2 sets x 10 reps

Medicine ball push ups - 2 sets x 10 reps

Diamond push ups - 1 set x 10 reps

Workout:

Bench press - 4 sets x 5 reps

Floor press - 3 sets x 10 reps

Incline dumbbell press - 3 sets x 10 reps

Push press - 3 sets x 10 reps

Straight arm pull down - 3 sets x 10 reps

Super set: Lateral raise/front raise dumbbell - 3 sets x 10 reps

Dips - 3 sets x 10 reps

Reverse triceps press down - 3 sets x 10 reps

Kick backs - 3 sets x 10 reps

Weighted crunches - 4 sets

Stretch - protein shake - shower

Fri 7/16/10

"There are many victories worse than a defeat." - George Eliot


Fri:
Warm up - Agility ladder - 3 mins

Squats - 4 sets x 5 reps

Lunges - 3 sets x 8 reps

Calf raises - 4 sets x 12 reps

Shrugs - 4 sets x 5 reps

Circuit - 3 times
Push ups - 10 sets
Jump squats - 10 reps
Medicine ball slam - 10 reps
Dumbbell swing - 10 reps

Stretch - Protein shake - shower

Wed 7/14/10

"If you're not making mistakes then you're not doing anything. I'm positive that a doer makes mistakes." - John Wooden

Warm up:

Jump rope - 3 min
Heavy bag flip - 10 reps
Pull ups - 10 reps

Workout:

Deadlifts - 4 sets x 5 reps

Weighted Pull ups - 3 sets x 5 reps

Lat pull downs - 3 sets x 10 reps

Seated Rows - - 3 sets x 10 reps

Bar curls - 4 sets x 5 reps

Dumbbell curls - 3 sets x 12 reps

Reverse Curls - 3 sets x 10 reps

Wrist curls - 4 sets x 10 reps

Stretch - protein shake - shower