Wed 2/16/11

"Not everything that is faced can be changed, but nothing can be changed until it is faced." - James Baldwin


Warm up:

Each exercise 30 secs, 1 round

Sprawls on Swiss Ball
Shoot w/bungee
Frogs
Bear crawls w/bungee
Shrimps
Technical stand up
Duck walks
Crab walks

Workout:

Arm drag to harness drill - 5 mins
Arm drag to rear naked choke - 5 mins
Clinch drill - 3 mins
Take down drills - 3 mins

Roll - 5 mins

Lat pull downs - 5 sets x 5 reps
Seated rows - 5 sets x 5 reps
Bar curls - 4 sets x 5 reps
Dumbbell curls/static hold - 5 sets x 12 reps (4 half up, 4 half down, 4 full)
Machine crunch - 5 sets x 10 reps

Stretch - Protein shake - Shower

Mon 2/14/11

"Never bend your head. Hold it high. Look the world straight in the eye." - Helen Keller


Warm up:

Each exercise 30 secs, 1 round

Sprawls on Swiss Ball
Shoot w/bungee
Frogs
Bear crawls w/bungee
Shrimps
Technical stand up
Duck walks
Crab walks

Workout:

Bench press - 5 sets x 5 reps

Full sit ups - 2 sets x 20 reps

Plank hold - 1 min

Leg raises/scissors - 1 sets x 20 reps

Side crunch - 2 sets x 10 reps

Stretch - Protein shake - Shower

Wed 2/9/11

"We cannot change anything unless we accept it. Condemnation does not liberate, it oppresses." - Carl Jung



Warm up:
Stationary bike - 3 mins

Workout:

Bench press - 4 sets x 10 reps

Lat pull downs - 4 sets x 10 reps

Lateral raises - 4 sets x 10 reps

Curls - 3 sets x 10 reps

Tri press downs - 3 sets x 10 reps

Shrugs - 4 sets x 10 reps

Stretch - Protein shake - Shower

Cactus?

"Maybe"

(Sick Puppies)

Maybe I'm a dreamer
Maybe I'm misunderstood
Maybe you're not seeing the side of me you should
Maybe I'm crazy
(Maybe I'm crazy)
Maybe I'm the only one
(Maybe I'm the only one)
Maybe I'm just out of touch
Maybe I've just had enough

Maybe it's time to change
And leave it all behind
I've never been one to walk alone
I've always been scared to try
So why does it feel so wrong
To reach for something more
To wanna live a better life
What am I waiting for?
'Cause nothing stays the same
Maybe it's time to change

Maybe it's hopeless
(Maybe it's hopeless)
Maybe I should just give up
(Maybe I should just give up)
What if I can't trust myself?
What if I just need some help?

Maybe it's time to change
And leave it all behind
I've never been one to walk alone
I've always been scared to try
So why does it feel so wrong
To reach for something more
To wanna live a better life
What am I waiting for?
'Cause nothing stays the same
Maybe it's time to change

Mon 1/24/11

"To accomplish great things, we must not only act but also dream, not only plan but also believe." - Anatole France


Warm up:

Jump rope - 3 mins

Work up:

Bench Press - 5 sets x 5 reps

Full sit up - 2 sets x 20 reps

Plank hold - 1 min

Medicine ball twist slams - 2 sets x 10 reps

Dumbbell twists - 2 sets x 10 reps

Stretch - Protein shake - Shower

Mon 1/17/11

"No one can really pull you up very high - you lose your grip on the rope. But on your own two feet you can climb mountains." - Louis Brandeis



Warm up:

Each exercise 30 secs, 1 round

Sprawls on Swiss Ball
Shoot w/bungee
Frogs
Bear crawls w/bungee
Shrimps w/Swiss ball
Technical stand up
Duck walks
Crab walks

Workout:

Hang cleans - 5 sets x 5 reps

Squats - 5 sets x 5 reps

Bench press - 5 sets x 5 reps

BJJ:

Pass the guard drill - 5 mins

Open guard drill - 5 mins

Hold side control/get guard drill - 5 mins

Knee on belly/escape drill - 5 mins

Stretch - Protein shake - Shower