Wed 12/29/10

"We need the courage to start and continue what we should do, and the courage to stop what we shouldn't do." - Richard L. Evans



Warm up:

Jump rope - 3 mins
Weighted punches - 50 reps
Pull ups - 3 sets x 6 reps

Workout:

Bench press - 5 sets x 5 reps

Push press - 5 sets x 5 reps

Shrugs - 5 sets x 5 reps

Sit ups - 2 sets x 15 reps

Plank hold - 1 min

Dumbbell rotational swing - 3 sets x 10 reps

Stretch - Protein shake - Shower

Mon 12/27/10

"The most significant change in a person's life is a change of attitude. Right attitudes produce right actions." - William J. Johnston


Warm up:

Agility ladder - 3 mins

Weighted punched - 50 reps

Workout:

Bench press - 5 sets x 5 reps

Hang cleans - 5 sets x 5 reps

Squats - 5 sets x 5 reps

Stretch - Protein shake - Shower

Happy Xmas

"Welcome, Christmas, bring your cheer. Cheer to all Who's far and near. Christmas Day is in our grasp so long as we have hands to clasp." – Narrator, “How the Grinch Stole Christmas”


What is the deal with Christmas, I thought it was about giving and kindness? I have had more people cut me off, cut online, bump in to me, stare me down, snatch things, and be down right rude to me these past couple of weeks than I have had all year. The sweetest little 90 y/o lady will beat you down for the last toy, big guys think they can just shove anyone out of the way, and forget about someone letting you pull out of a parking spot. I am confident in my fighting skills, knowing that I am not the toughest in the world, but still can throw down when needed. Regardless, I try to be humble and polite, but there were a few times that I was ready to punch, kick, and choke some people; even the 90 y/o lady. I guess the joyous time of Christmas turns most people in to $%&* heads. Luckily, my years of Martial Arts training enabled me to over come the Christmas curse and not become a mindless $%&* head too.

Mon 12/20/10

"Success is the sum of small efforts, repeated day in and day out." - Robert Collier



Warm up:
Step ups - 2 mins
Weighted punches - 50

Workout:

Bench press - 5 sets x 5 reps

Hang cleans - 5 sets x 5 reps

Squats - 5 sets x 5 reps

Full sit ups - 2 sets x 20 reps

Bar twists - 2 sets x 10 reps

Plank hold - 2 sets x 2 mins

Stretch - Protein shake - Shower

Fri 12/17/10

"Another word for creativity is courage" - George Prince




Warm up:

Agility ladder - 3 min

Shadow box - 3 min

Workout:

Focus mitts - 3 mins x 2 rounds

Body shots on body protector - 3 mins

Thai Pads - 3 mins

Kick shield - 20 kicks per leg

Strikes to clinch - 3 mins

Sparring boxing - 3 mins

Sparring MMA - 3 mins

Triangle defense - 10 mins

Grapple w/punches - 10 mins

Stretch - Protein shake - Shower

Mon 12/13/10

"If you get up one more time than you fall you will make it through." - Chinese Proverb



Warm up:

Jump rope - 3 mins
Weight punches - 100 reps

Workout:

Bench press - 4 sets x 10,8,6,3 reps

Incline press - 3 sets x 10,8,6 reps

Dumbbell press - 3 sets x 10,8,6 reps

Stretch - Protein shake - Shower

Fri 12/10/10

“True strength lies in submission which permits one to dedicate his life, through devotion, to something beyond himself.” - Henry Miller


Warm up:

Jump rope - 3 mins
Weight punches - 100 reps

Workout:

Push press - 4 sets x 10,8,6,3 reps

Arnold press - 3 sets x 10,8,6 reps

Lateral raises - 3 sets x 10,8,6 reps

Upward rows - 3 sets x 10,8,6 reps

Stretch - Protein shake - Shower