Workout of Day - Hardcore Training - Deadlift, Squats Bench Press, MMA Videos and Workout

6 week update

2011-08-06T11:47:00.000-07:00

Ok, so i'm done with my 6 weeks of this new workout and heading into the 7th week. Just wanting to update progress. It's been an extremely effective workout. I have dropped about 1 inch off my waist in a 6 weeks. I am guessing I have dropped 10-20 total inches. Considerable definition showing up in my shoulders, arms, chest, abs, and legs.

6 weeks ago:

BW Squats: 15-20 total reps
Pushups: 10 total reps
Close Hand Pushups: 6 total reps
Wide Hand Pushups: 12 total reps
Lunges: 6 total reps per leg.
Multi Directional Lunges: 3 total reps per leg
80 20 squats: 12 total reps
Speed Skater Squats: 6 total reps
Alternating Lunges: 2 total reps per leg
Jump Squats: 1 reps
Runner Squats: 3 reps per side
Staggered Hand Pushups: 2 reps per side
Side to Side Pushups: 3 reps
Incline Pushups: 6 total reps

Now:

BW Squats - 50-60 total reps
Pushups: 35-40 total reps
Close Hand Pushups: 12 reps
Wide Hand Pushups: 24-30 total reps
Lunges: 20-30 reps per leg
Lunges with 5-10 second holds
80 20 squats: 30 total reps
Speed Skaters: 15 per leg 30 total reps
Alternating Lunges: 10-20 total reps
Jump Squats: 5-10 total reps
Side to Side Pushups: 6-9 total reps
Staggered Hand Pushups: 8-10 total reps
Incline Pushups: 15 total reps

I splinkle in many of the below exercises as well even if it's for 2 reps. Or whatever.

3 way squats
alternating lunges
squat to row
squat to lunge
lunging row
tension curls
side to side jumps
power squats
power jumps
one leg up in the air pushups
mountain climbers to pushups
side pushups
pushup raise hand
switching hand pushups
prison cell pushups
walking pushups
steam engines
lunge curl
leapfrog squats
squat jacks
globe jumps
chaplin walk
frog jumps
airborne heismans

As you can see I have doubled most exercises in reps. Bowflex exercises have all increased in weight and doubled in reps. I started out and maybe the first 2 weeks were getting 100 reps. Now I am getting maybe 300-400 reps per workout. And particularly the last 3 weeks I have dramatic increase in strength, definition, reps have increased rapidly.... It is a GREAT workout. And I can't believe it.

Latest workout

2011-07-16T06:49:00.000-07:00

Ok, so I have not updated in a while. Started a new job in March and have really let things go since then. I hit some hard workouts for about 8 months last year. Was going back to House of Pain in Longview and was slowly working deadlifts back over 400lbs., and benching 250lbs. And had even done a diet for 4 months and went from 250 to 220 at the end of August last year. Flash forward till 3 weeks ago. I had essentially laid off working out. And gained all the weight back. I was unemployed which would have been a fantastic opportunity to get in shape but, I didn't.... Was just too depressed. I had to move some one in back in January and I herniated a disc in my back. Which I started having treatments for about 5 weeks ago. I was told I had to drop some wait. I do P90x for about 6 weeks last year. in October into November. And made some fantastic progress. I suspect I had dropped about 2-3% bf in 6 weeks. That being said I pushed probably WAY too hard. Flash Forward and my back doctor has told me to drop some weight and get back in shape. My biggest workout issues over the years has been consistent workouts. I have had times where I have gotten my bf into 10% range. And worked out for 2-3 years straight. So I devised my own workout plan taking various exercises and pulling them together for a 7 day a week plan. I have got the bowflex together and a list of bodyweight exercises. 3 days a week is a bowflex workout combined with a bodyweight complex workout warmup. 4 days a week is a bodyweight exercises marathon that I don't really put a time limit on but, I try to get it done in 30 minutes. In 3 weeks I have noticed considerable improvements in Leg shape, chest and shoulders. I have also noticed some slight improvement in the way my shirts fit around my gut. So some bodyfat has come off. Now, I know I need a strong diet like a low carb diet. However, I am not going there yet. I would like to get further into this workout. I have started drinking considerable amounts of water now. And have cut out alot of sweets. Below is a breakdown of the workouts:

3 Days a week

Bowflex workout
Chest Press
Shoulder Overhead Seated Press
Standing Curls
High Pulley Rows
Low Pulley Rows
Leg Extensions
Laterial Cable Raises

I do a rest pause technique. example: chest press - 20-25 reps wait 20 secs do
10-12 reps wait 10 secs 6 reps wait 5 secs 3 reps.
I do this on all bowflex movements. I do two variation of curls.
Standing High Pulley curls next to the side with a flexing type curl like a pose.
The other is a standing in front of the low pulleys (low being the ones used for chest and shoulder seated press) and do curls there. Again using the same rest pause technique. So I get about 200-300 reps

4 Days a week is a bodyweight only workout. Because I have been cleared for light weights but, I will forego them for quite some time. Makes me nervous knowing and feeling there is a back injury.

Bodyweight Complex Warmups
I do a pushup complex that is 2-4 reps per movement with each movement moving in to another pushup movement. 3 way pushups 2 reps into regular pushups 2 reps into military pushups 2 reps into decline pushups 2 reps into wide pushups 2 reps into fly pushups 2 reps. I might go as many as 4 reps here but, it depends on my joints.

Then I do a leg/glute complex warmup. Same theory but, I do 5 reps per.
Lunges into bodyweight squats into 80 20 squats into runner stance squats into multi directional lunges into
speed skater squats. These complexes are allowing me to warmup up my joints and get some heartrate up a bit.

Now the actual workout. Again the rest pause theory.

Pushups
Plank into Pushups
Military Pushups
Wide Pushups
Fly Pushups
Incline Pushups
One leg over the other pushup
Lunges
Bodyweight Squats
Multidirectional Lunges
80 20 squats
speed skater squats
runner stance squats

I do whatever rep scheme I feel like doing. Some days I literally do maybe 3 reps on the first set and do 1 rep and 1 rep on each of the following rest pause sets. Some days I might hit 20 reps and do 10 and d0 5.

I do not put limits up or down and lot depends on how much I think my joints can take. Im still pretty heavy so I'm getting a serious pump out of even low rep pushups.

Workout 1 - Back at House of Pain

2009-12-22T19:46:00.001-08:00

Ok, so i rejoined the hardcore gym that started it all for me. And immediately felt old school.

Leg press - 135 * 20, 225 * 16, 315 * 12, 495 * 10, 6.

Leg Extensions - 80 * 20, 140 * 10, 180 * 10, 220 * 10, 250 * 10.

Ez Curls - 75 * 10, 95 * 10, 105 * 10, 115 * 3

DB Curls - 35 * 10, 45 * 6, 30 * 10

Hammer Curls - 75 * 3

Update

2009-11-20T19:50:00.001-08:00

Ok, here's my update. I have not quit working out. I am still getting a minimum of 4 days of weights in per week. And have been deadlifting the last 5 weeks. Still mixing in Kettlebells and regular barbell training. Also, have mixed in cardio via a mountain bike i've mounted on a trainer. Which is basically a way to ride your bike indoors. I hit about 45 minutes a day on this bike. So i've upped my cardio quite a bit. Diet is still my weak point. And weight workouts could still be more intense. My volume just isn't very high. About 10 to 12 total sets. Muscle mass is fine however, the definition is not there due to the poor diet. Anyway, thats the latest update.

Deadlifts

2009-11-20T19:49:00.000-08:00

135 * 3, 205 * 2, 255 * 1, 305 * 1, 335 * 4, 355 * 1

Deadlifts

2009-11-06T19:54:00.000-08:00

135 * 3, 145 * 3, 165 * 3, 185 * 3, 205 * 3, 215 * 3, 305 * 3 * 2, 225 * 3, 185 * 5

WOD - Weight and Kettlebell Circuit

2009-07-26T08:52:00.000-07:00

2 Rounds as quick as possible.

12 reps then 11 reps

Lat Pulldowns
Underhand Grip Pulldowns
One Arm Tricep Press
One Arm Overhead Tricep Press with Kettlebell
Two Arm Kettlebell Swing
Two Arm Cable Rows
One Arm Dumbell Rows
Pushups
Overhead Dumbell Presses
Hammer Curls
One Arm Kettlebell Press
I finished in 15 minutes. 253 reps. Good workout - hell of a sweat. Kettlebell Swings get your heartrate up nicely.

WOD - Sprints Workout

2009-07-24T08:39:00.000-07:00

15 - 30 yard sprints 6 - 10 yard sprints.

WOD - Kettlebells and Barbells

2009-07-23T07:29:00.001-07:00

5 Rounds - Not for time but, only as much rest as you absolutely need.

Deadlifts - 6 reps
Dumbell Chest Press - 6 reps
Two Arm KB Swings - 6 reps
Bodyweight Squats - 6 reps
Clean and Press w Kettlebell - 6 reps
One Arm Rows - 6 reps
Sumo Squat with heavy Dumbell - 6 reps
Lat Pulldowns - 6 reps
Undergrip Pulldowns - 6 reps
Heavy Machine Bench - 6 reps

WOD - Sprint Ladders

2009-07-22T08:50:00.000-07:00

Ok, so today is simply. Sprint 80 yards and walk back. Then 70, 60, 50, 40, 30, 20, 10. And ran two 20's after that. Good luck

WOD - Circuit of Death

2009-07-21T11:54:00.000-07:00

Or something. Anyway, damn good workout today.

One Arm Kettlebell Press
Bench Press
Two Arm Cable Rows
One Arm Tricep Pressdowns
Two Arm Bent Over DB Rows with dumbells turned out
Two Arm Bent Over DB Rows with dumbells turned in
Two Arm Hammer DB Curls
Two Arm Kettlebell Swings
Two Arm DB Shoulder Press Standing
Dumbell Movements used 30lbr's.
KB Movements used 35lbr.
Bench Press used 135lbs.
Cable Rows - use 100lbs.
10 rounds starting with 10 reps working through to 1 rep.
495 reps. total - took about an hour. pretty tough.

I recommend something in the range of 60% of max. good luck

Want to talk sprints?

2009-07-20T10:38:00.000-07:00

How about trolling around the net today and found former NFL great Jerry Rice's sprint workout. Wow. Talk about hardcore.

6 - 100's
6 - 80's
6 - 40's
6 - 20's
16 -10's.

lol. And he did this like everyday the closer football season got. ouch. Thought you guys would find that interesting. I pulled a hammy just reading this.

Workout of the Day - Sprints with Pushups

2009-07-20T07:19:00.001-07:00

15 - 25 yard sprints
superset with pushups

Run one sprint - drop do 15 pushups, run one sprint drop do 14 pushups down to 1. Good luck.

Kettlebell Workout

2009-07-20T06:02:00.000-07:00

One Arm Press
Two Arm Swing
One Arm Swing
One Arm Hammer Curls

12 reps down to 1. Good luck.

Workout of Day - Sprints and Weights

2009-07-19T18:19:00.000-07:00

15 20 yard sprints

pick 9 exercises - 60% of max 2 round 12 reps and 11 reps. good luck.

Rest

2009-07-17T10:09:00.001-07:00

I was going to do some sprints but, it stormed last night and everything is wet as hell. So i think I'm going to make this a rest day. I would guess I haven't taken more than about 5 rest days in two months. So guess I better take one. I would do another weight workout but, I've had a few very very tough weight workouts this week.

Workout of Day - Circuit Training Workout

2009-07-16T11:46:00.000-07:00

Did 8 movements - started at 12 reps and worked to 4 reps. used 35lb. Kb, 30lb. dumbell, used 100lbs. on lat pulldowns and underhand pulldown (this is on an awkward pulldown machine), bowflex one arm cable row 80lbs., bowflex one arm pressdown (tricep), pushups, one arm kb press, hammer curl, two arm kb swings. Round or circuit fashion. On reps 12, 11, 10, 9, 8 used 30lb. db for hammer curls at 7 reps started using 35lb. kb.

Took about an hour and I took a 5 minute rest after 9 reps and after 6 reps. Unbelievable workout. 567 total reps at an average of 65lbs. per rep. total volume was 37,000lbs.

Lat Pulldowns 12 down to 4 reps
Underhand Pulldowns 12 down to 4 reps
One Arm Hammer Curls 12 down to 4 reps (at 7 reps increase weight by 5lbs.)
One Arm Kettlebell Press 12 down to 4 reps (if you don't have a kb use a 45lb. db)
One Arm Cable Rows - used 80lbs. on a bowflex - I say use 60lbs. on regular cable row machine
One Arm Tricep Pressdowns - used 50lbs. on bowflex at 7 reps went to 65lbs.
Pushups - 12 down to 4 reps
Two Arm Kb Swing - 12 down to 4 reps same as above with db.

Move brisk just taking a break long enough to get from exercise to exercise. Break at 9 reps and 6 reps if needed. Good luck.

Wednesday Workout - WOD

2009-07-15T10:58:00.000-07:00

15 - 20 yard sprints. finish with a 60 yard suicide.

Did a follow up weight workout. 2 rounds 5 and 4 reps each

One Arm KB Press - 35lbs. 10 reps and 8 reps total
One Arm Rows - 75lbs. 10 reps and 8 reps total
Barbell Rows - 155lbs. - 9 reps
Two Arm KB Swing - 35lbs. - 9 reps
One Arm DB Hammer Curl - 52lbs. - 10 reps and 8 reps total
Lat Pulldown - 80lbs. 9 reps total
Underhand Pulldowns - 80lbs. - 9 reps total
Barbell Shrug - 155lbs. - 9 reps total

Similar to previous round workouts which is basically one giant set of several movements. Went a little heavier. I was out of plates. I'd like to have went over 100lbs. for pulldowns movements. Took about 20 minutes total. Not bad but, I think I could've started at 6 reps and did 3 rounds. Keep in mind I am going fairly heavy but, not max weights. I can one arm rows with probably 120 or 130lbs. for a couple reps or barbell row 175-200lbs. or pulldowns on a regular pulldown machine in the 120-150lb. range. but, i am definitely working in a 70% range. or more. Ideally, I will eventually combine this workout with the lighter one I do. Where it will actually be 10 full rounds of 8-10 exercises of 10 reps down to 1. Increasing weights at 5 reps, then again at 3, and a possible near max rep at 1. But, I am limited by the amount of plates and the one Kettlebell. Now the kettlebell is what really gets the heart rate up. I mean flying. I can say this. I am toying with the idea of ordering a 50 something lb. bell now. But, I can assure the 35lb. one is still whipping my ass nicely. the above weight workout is optional on the workout of the day. I'd say stay in that 70% weight range.

Workout of the Day - Monday

2009-07-13T12:35:00.000-07:00

working on a 9 exercise circuit. 10 reps down to 6 reps. One after the other.

Bent Over Rows - 85lbs.
Military Press - 85lbs.
Overhead DB Press - 30lbs db's (60lbs. total)
KB Swing Two Hand - 35lb. kb
KB Swing One Hand (counts as two exercises) 35lb. kb
One Arm Rows - 52lbs
Lat Pulldown - 60lbs.
Undergrip Pulldown - 60lbs

If my calculations are correct thats 40 reps per exercise * 9 exercises - 360 reps average 60lbs. per rep. took less than 30 minutes. I'd say keep to 50% of max. go for relative time. In otherwards maybe 2 minutes rest between circuits. What I was originally wanting to do was to go down to 1 rep and up the weight to say 155 on barbell rows, 125 on military, 100 on pulldowns however, I was tanked and realized I'd worked pretty sick volume. So thats where it ended.

Sundays Workout and WOD

2009-07-12T08:38:00.000-07:00

Overhead One Arm Dumbell Walk - 30 yards drop weight sprint back 30 yards walk back to weight - repeat 10 times. 5 for each arm. I'd say use at a 30lb. db.

If you have a kettlebell use it.

Thats it. short and sweet.

Fridays Workout - Cardio - WOD

2009-07-10T12:23:00.000-07:00

15 - 25 yard sprints - pass patterns. Good stuff.

Thursday Workout

2009-07-10T12:16:00.000-07:00

I didn't post a workout for Thursday even though I did one. And a good one.

Did 10 reps down to 7 reps

Regular Lat Pulldowns - 60lbs.
Undergrip Pulldowns - 60lbs.
Kettlebell Swings - 35lbs.
Hammer Curls - 30lbs.
Db Shoulder Presses - 30lbs.
One Arm Clean and Press with Kettlebell - 35lbs.
One Arm Rows - 52lbs.
Bent Over Barbell Rows - 75lbs.
Overhead Military Press - 75lbs.
Tricep Pressdowns - 60lbs.

306 total reps
Was a real good workout yesterday. Next time I'm using a little more weight
on Pulldowns, Pressdowns, Military Press, and Rows.
Some where in the range of 20,000lbs.

Wednesday workout - WOD

2009-07-08T10:39:00.000-07:00

6 - 40 yard sprints (these were done on a hill) 2 - 30 yard 1 - 20 yard
Deadlifts 155 * 3, 175 * 1, 195 * 1, 205 * 1, 215 * 1, 225 * 1, 235 * 1

7 Week Update

2009-07-07T12:25:00.000-07:00

Well, workouts are still going well. Have cut the sprinting from every day to every other day. I was beginning to feel the burn of shin splints coming on. And I wanted nothing to do with them. Foot still sore alittle but, not as bad as they were. I got a pair of New Balance running shoes. There okay but, not as comfortable as the previous ones I owned. Far as weight loss goes nothing major to report. I am concentrating on losing inches (fat loss) instead of weight. In fact i've yet to get on a scale during all this. Involving the Kettlebells has been interesting. I find myself very drawn to them but, I have to be careful. I'm feeling just a bit of soreness around my left elbow and I'm in this for the long haul. I'm still working off lower reps. 3 or 4. Or Pyramids down. I hate high rep movements. Which sucks cuz they burn a ton of cals. I do however, do more sets. Shirts are definitely not as tight around the stomach. I'm seeing some tighter stomach muscles. My O2 levels are much better during sprints. Chest, Arms, Shoulders looking better. I can see outlines of veins in arms, chest, and shoulders. I will be interested by lets say 15 week results. I think I can do alot of damage in next 8 weeks.

Tuesday Workout

2009-07-07T12:16:00.000-07:00

Bench Press - 65 * 10, 155 * 3
Hammers Curls - 75 * 3, 52 * 3, 35 (kb) * 3, 30 * 3, 25 * 3, 20 (kb) * 3
One Arm Standing Curl - 52 * 3, 35 (kb) * 3, 30 * 3, 25 * 3, 20 (kb) * 3
Kettlebell Swings - 35lbs * 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
One Arm Kettlebell to Press - 35 * 3
KB Clean and Press - 35 * 1
Laterial Raises - 35 (kb) * 3, 30 * 3, 25 * 3, 20 (kb) * 3
High Cable Rows - 200 * 10
Cable Rows - 200 * 10
Machine Bench Press - 200 * 14, 13, 12, 11, 10
Leg Extensions - same as above
One Arm Rows - 75 * 3, 52 * 3, 35 * 3, 30 * 3 per side

Did the 3 reps as one long drop set or set.

Dan Henderson's Workout

2009-07-07T07:58:00.000-07:00

Henderson doing a little ground and pound and boxing

Mondays workout - Workout of the day

2009-07-06T11:24:00.000-07:00

15 - 20 yard sprints

Swings circuit - 3 reps each - 52lb., 35lb. kb, 30lb. , 20lb. kb

One Arm Shoulder DB and KB Press - 1 * 75lb., 1 * 52lb., 35lb. kb * 1, 30lb. * 1
each arm - 8 reps total.

Pushup circuit - uneven pushups on 75lb. db * 3, bar pushups * 3, pushups on 30lb. dumbells * 3

Sunday Workout - High Rep Circuit

2009-07-05T11:37:00.000-07:00

Did a real high rep circuit because i thought it was going to rain here in East Texas so I wasn't going to run. Well, here's the workout.

Military Press - 45lbs. * 25 reps, 65lbs * 25 reps
Bent Over Barbell Rows - 45lbs. * 25 reps, * 25 reps
One Arm Rows - 52lbs. * 20 reps
Heavy Bag - 50 punches
Two Hand Kettlebell swing - 20 reps, 12 reps, 10 reps
One Arm Kettlebell swing - 12 reps, 10 reps
One Arm KB Clean and Press - 4 reps per arm.
One Arm KB Press Overhead - 12 reps, 4 reps.
One Arm One Leg KB Row - 12 reps per side.
Uneven Pushup using the 35lb KB per side. 1 rep per side and 3 regular pushups

total - 303 reps in about 20 minutes. serious nastyness. used 35lb. KB. I'm still pretty weak with that damn thing. I'm learning how to get technique down and form.
Trying to learn how to use that core to steady myself.
Didn't mean to shoot for 300. I know thats the trendy thing. just how I ended up. I was going to do some more presses but, i sit down and realized I was dead. I want to make it very clear and normal 300 workout is much much tougher. I mean 50 reps on deadlift? wow. Really? lol. i just did as much as i could do in this workout.

I say make this the workout of the day. Same weight as above or adjust accordingly. And don't go for time. but, be some what aware. when you can move to next set go ahead. maybe 30 secs rest. don't worry your heartrate will scream. couple times mine hit 160.

Saturday workout - Cardio - Workout of the day

2009-07-04T11:43:00.000-07:00

Well, didn't run yesterday. Broke in a new pair of running shoes today. did 15 - 20 yard sprints and one suicide of about 60 yards total. Good little workout. May not do a lifting workout today.

Here's the below workout of day

Beginner: 8 - 20 yard sprints

Advanced 15- 20 yard sprints

Friday Workout and Workout of the Day

2009-07-03T10:04:00.000-07:00

Ok, so I went and sprang for another Kettlebell. This time a 35lbr. Did a workout with it. Whoa. These things really don't bs guys. I have now decided I should dedicate at least one workout a week to these things. The core training, forearms, glutes, hammys jesus.

Two Arm Swing - 5 reps, 4 reps, 3 reps 12 reps total
One Arm Swing - 5 reps, 4 reps, 3 reps per arm 24 reps total
One Arm Curl - 5 reps, 4 reps, 3 reps per arm 24 reps total
One Arm Floor Chest Press - 5 reps, 4 reps, 3 reps per arm 24 reps total
One Arm Clean and Press - 5 reps, 4 reps, 3 reps per arm 24 reps total
One Arm Overhead Press - 5 reps, 4 reps, 3 reps per arm 24 reps total
One Arm One Legged Row - 5 reps, 10 reps, 3 reps per arm 36 reps total
Total Reps - 168 reps

Kicked my ass. I say this is the Workout of the Day. If you got a kettlebell i recommend whatever weight your comfortable with. I can't image that dudes do these with workouts with 70lb KB. Wow. You guys are monsters. Now if you are going to do this workout with a dumbell I'd recommend a 45 or 50lb.

Thursdays Workout

2009-07-02T23:58:00.000-07:00

Did bench program - 135 * 10, 155 * 8, 175 *6, 185 * 10, drop set 155 * 7, 135 * 7

Sprint 5 30's, 1 40.

Hammer Curls - One Arm at a time - 75s * 3
Deadlifts 135 * 3
Bent Over Rows - 135 * 3
One Arm Rows - 75s * 3
One Arm DB Shrugs - 75s * 3

There was no wod as I wanted people to rest.

1500 rep workout

2009-07-01T11:11:00.000-07:00

Ok, so I did a cheesy version of a 1500 rep workout. Used the bowflex. took about an hour to do. Got a fairly good pump out of it.

10 exercises 15 reps.

High Pulley Cable Rows
Cable Side Bends
One Arm Tricep Pressdowns
One Arm Cable Curls
Seated Shoulder Press
Seated Bench Press
Leg Extensions
Cable Rows Two Hands
Two Hand Cable Ab Crunch
Overhead Tricep One Arm Extensions

Started with 50 on each side. added 10, 10, 5, then went 50 and 30. then went 50,30,10,10,5 on each side. Then did 100 on each side for last set. Worked up a little sweat in the house. It should be noted that this would've been so much harder with free weights. I think if I do it again i may subtract a couple sets on bowflex and subbed out with a couple free weight sets. maybe shoulder press and barbell rows working off a very light scheme. maybe just the bar. I suspect this will severly up the old heart rate. If it was done in a gym i'd probably been killed from this workout just based on i'd probably went with leg press and leg extensions, curls with a ez bar. I'd probably been puking. but, i wanted to try 1500 reps. My lower back is a little sore this morning. Also, I was going to rest yesterday but, about 10pm last night felt guilty and went and ran 2 40 yard dashes, 3 30's, 2 15's. And did two sets of 15 kettlebell swings with a 20lbr. and one set two arm swings with 20lbr.

Tuesday Workout

2009-06-30T14:43:00.001-07:00

Rest

Kimbo On TUF 10!

2009-06-30T10:24:00.000-07:00

God, not only is my favorite fighter Rampage hosting TUF10 but, Kimbo is joining the fight! hell yes!

Mondays Workout

2009-06-29T08:52:00.000-07:00

Bench Press - 30 reps - 135lbs.
Hammer Curls - 30 reps - 30s
Two Arm Rows - 30 reps - 30s
One Arm DB Overhead Press - 30 reps - 30s
Two Arm Overhead Press - 30 reps - 30s
One Arm Floor KB Press - 30 reps - 20lb. kb
Cable Rows - 30 reps - 200lb.
Bodyweight Squats - 30 reps
total lbs - 18,000
not a bad little workout.
oh and hit 300 reps. That wasn't my intention. but, wtf. lol. Good little workout.

Did whole workout in about 20 minutes.

Followed up with 12 sprints for about 25 yards. Keeping them short and sweet.

Workout of the Day - Monday

2009-06-29T07:50:00.000-07:00

Bench Press - 16 reps rest 15 secs - 8 reps - rest 10 secs - 4 reps rest 5 secs - 2 reps
follow same rep scheme till workout is done
One Arm DB Press overhead
Bodyweight Squats
Barbell Rows
DB Rows
Two Arm DB Press
Hammer Curls
Pulldowns
DB Dumbell Squats
Run 20 yards then 10 then 10 then 10
Somewhere around 50-60% of max. if you can use 70% even better.
Good Luck.

My First Ever Kettlebell Workout

2009-06-28T19:28:00.000-07:00

Ok, so i did my first ever kettlebell workout. Bought a little wussy ass 20lbr. And well, that mf doesn't play. I ended up doing mostly one arm exercises and they totaled up to 324 reps. Outside. In some 92 degree humid East Texas weather. Jesus.

One Arm Curl in to a One Arm Press - 36 reps per arm
One Arm KB Swing - 36 reps
Two Arm KB Swings - 36 reps
One Arm KB Sledgehammers to ground slams - 36 reps per
One Arm One Leg Standing Row - 36 reps per side
Worked off a 8 rep to 1 rep scheme. I almost find it hard to believe guys do these with 50's and 70's. I am impressed and hats off. I did in between each round do a 20 yard run and the last two rounds I did a 30 yard run.

That little 20lb. KB kicked my ass and man my abs are tight. Very core driven workouts.

I invite you to do this workout with a 20lb. dumbell for your Workout of the Day.
Wow. Good Luck.

Rich Franklin's sick weight workout

2009-06-27T10:45:00.001-07:00

Saturdays Workout and Workout of the Day

2009-06-27T09:52:00.000-07:00

Ugly folks is the Texas heat. Which makes it one of the wickest places to train. In East Texas the humidity will eat you alive. And seems like it sucks all the oxygen out of the air. Now thats the setting for today's workout.

Bench Press - 135lbs. * 10 each reps.
Laterial Raises - 30lbs * 6,
Over head dumbell throws - 30lb. * 6 throws
Db Sledge throws - 30lb. * 6 (one arm at a time on each set)
Reverse DB Curls - 30lbs * 6 superset with Db Curls - 30lbs. * 6 superset with Hammer Curls - 30lbs. * 6 (this is 30lb. each arm) - total 18 reps one set
One Arm Shoulder DB Press - 30lbs. * 6 super set with Standard Standing two arm db press - 30lbs. * 6, superset with same only with a different angle. hits the shoulder a little different and makes them slight easier. - end of db is pointing forward
Did 6 pushups in between each set - total - 30 reps
next round same as above using 5 reps instead of 6.
All this done outside at 11:00 in 93 degree temps. I was going to try to drop set all this down to 1 rep came inside for 10 minutes went back out and did 4 reps on laterial raises and realized i was tanked.
Total reps in workout - 55 pushups, 33 shoulder presses, 33 curls (various angles), 15 laterial raises with 30lb. db's. 11 total sledge hammer throws to ground with 30lb. db's and 11 total overhead tosses with 30lb. db. 158 total reps. Tough. Todays workout had pretty good volume considering heat I was trying to suck wind pretty good. Lets make this of day as well for anybody coming to this site. I say women use 15lb db's and men use 30's. And over course do the sledge throws to the ground outside and the db tosses over your head outside. lol. or your house is going to be ugly.

Also a side note. My son came over last night and I ran 15 25 yard pass pattern sprints with him throwing the football to me. My lung capacity has went up considerably in just about 3 weeks.

Killer 3's Heavy

2009-06-26T15:31:00.000-07:00

Bench Press - 195 * 3
Also hit a 235 for a semi easy max. was surprised.
One Arm Hammers - 75lb. * 3 reps
One Arm Laterial Raises - 25lb. * 3
Cable Row - 250 * 3
Machine Cable Bench - 250 * 3
One Arm Row - 75lb. * 3
One Arm Cable Curl - 120 * 3
Several 30 yard jogs - about 10 or 12's.

30lb over head throws - 6 reps
30lb one arm sledges - 6 reps
Pushups - 3 reps - 3 second pause on each rep.

Workout of the Day

2009-06-26T12:45:00.000-07:00

Sprint - 30 yards drop do 10 pushups - repeat 8 times. advanced do for time.

Thursdays Workout

2009-06-25T10:50:00.000-07:00

I kinda called today's workout a mixed bag.

Took my bag and put it on the ground. Threw 40 ground and pound shots.
Then hit the bag with 40 punches.

Went out side got the 30lb. dumbell and did 6 tosses over my head with the dumbell.
Followed up with 3 slams with each arm to the ground. Like a sledgehammer.

DB Overhead Press - 30lbr's * 19 reps
Bench Press - 135lbs. * 19 reps
One Arm Tricep Pressdown - 80lbs. * 19 reps
Threw 12 punches with 80lbs cable resistance. each side.
One Arm Rows - 52lbs. * 19 reps per side.
Pushups - 19 reps

Did 4 - 20 yard jogs - 2 30 yard sprints. 1 - 20 yard sprint - 1 10 yard sprint.

Workout of The Day

2009-06-25T09:46:00.000-07:00

Bench Press 12 reps
Barbell Rows 12 reps
DB Curls 12 reps
One Arm Rows 12 reps
Crunches 12 reps
DB Squats 12 reps
Two Arm Overhead DB Press 12 reps
Two Arm Rows 12 reps
Push ups 12 reps
Pressdowns 12 reps

50% of max. 1 round beginner, 2 round intermediate, 3 round advanced.

Rampage Jackson's Workout

2009-06-25T09:40:00.000-07:00

This is courtesy of Men's Fitness.

Workout of the day

2009-06-24T12:55:00.000-07:00

I thought maybe I'd start posting a workout of the day type thing.

That way when you visit you can grab a workout or something. Hell I don't know.

Db Curls - 10reps
Overhead Press - 10reps
Bent over row - 10reps
Pushups - 10 reps
Laterial Raises -10reps
One Arm Rows -10reps
Shrugs -10reps
DB Squats -10reps

Do them all in succession. For Time. In A Round format. 1 round for a beginner, 2 for intermediate, 3 for advanced - weight some where around 50% of max. good luck.

Note: Consult a doctor before working out and not responsible for any injuries you train at your own choice and risk.

MMA Workouts - Houston Alexander's Workout - UFC

2009-06-24T11:55:00.000-07:00

Here's a great workout of Houston Alexander from the MMA workout. Good stuff.

Wednesday - Cardio - Killer 3's

2009-06-24T11:26:00.000-07:00

Did a short version of the Killer 3's. And did some cardio.

One Arm DB Shrugs - 75lbr's * 3 reps
One Arm Rows - 75lb * 3 reps
Bench Press - 135 * 3 speed explosive reps
Barbell Rows - 135lb. * 3
DB Curls - 52's * 3 reps
Pushups - 3 quick reps (3 second pause at bottom of last rep)
One Arm Hammers - 75lbr * 3 reps
Two Arm DB Overhead Press - 52's * 5 reps
Two Arm Hammers - 52's * 3 reps
Mountain Climbers - 3 reps

Ideally my killer 3's workout has 30 sets. Well, I didn't get 30. lol. Mainly because I still want my bench program to stay strong. And i generally hit things like curls with plenty of reps throughout the week. Same with laterial raises, light overhead db press. I want my 3 main lifting days to be formed around a deadlift workout and 2 bench days. The last two weeks I also hit arms and legs on bowflex with ALOT of reps. like 200. Just flushing blood in to the muscles and getting a serious pump. The Sprints are my main focus. I feel this will be massive key to my fat loss. Not weight loss. But, fat loss. Ideally i'm shooting for a running back or tight end type body.

Then I did cardio.
Ran 6 30 yard sprints.
did 2 15 yard jogs. 1 30 yard jog.

One up a hill. One through the woods. This really got the heart rate kicking.

Short Sprints and Pushups

2009-06-23T22:05:00.001-07:00

Nothing major.

Ran 3 20's 2 30's 2 40's and a 50.

did 40 pushups. end of story.

Monday - Bench Program - Cardio

2009-06-22T11:28:00.000-07:00

Ok, so here's Mondays workout.

Bench - 135 * 10, 145 * 8, 165 * 6, 175 * 5, 135 * 16

Ran - 4 sets * 20 yd sprints, 1 * 30 yds, 1 * 40, 1 suicide - short to 5 yards, to 8 yards, to 10 yds and back on each 10, 16, 20 - 46 yards.

6 Weeks Update

2009-06-20T11:38:00.000-07:00

Ok, so i've been working out consistently for about 6 weeks now. I've had some decent workouts, I've had some good workouts. Things are starting to get more serious as I am putting some weight back on my bench. I just incorporated sprinting back in. About 30-50 yards. Doesn't sound like much but, it really affects the inches you lose not weight per se. That being said I've went from 135 for 10 reps being tough on bench to 165 for 10 reps being relatively easy. So about 6 weeks to get 30lbs. back on my bench. I'd like to get back up to 185 for 10 reps in the next 6 weeks. Good stuff. I haven't noticed a major decrease in gut though my shirts are more loose around my stomach. And my arms and chest are getting that fullness back. And a little definition is coming back in to my chest and shoulders. I have a bit of a foot problem its making my foot sore as hell. Which sucks but, I am going to try to sprint about every 3rd or 4th day instead of a every day type deal. Which is too much anyway. Anyway, thats it for now.

Saturday - Light Deadlifts - Cardio

2009-06-20T11:31:00.000-07:00

Deadlifts - 135 * 1, 155 * 1, 165 * 1, 185 * 1, 195 * 1, 205 * 1, 215 * 1, 235 * 1 * 2 sets

Pushups - 3 sets of 3 on bar.

4 Jogs at 50% speed. 5 short sprints at 80% speed - about 30 yards per.

Cardio and a little weights

2009-06-18T10:37:00.001-07:00

Did some jogs and 4 sprints for 40 yards yesterday.

DB Curls - 1 * 8 - 30s
Hammer Curls - 1 * 8 - 30s
DB Press Overhead - 1 * 8 - 30s
Laterial Raises - 1 * 8 - 30s

Did Pushups in between sets - 8 reps * 4 sets

Bench Press Program Day

2009-06-15T09:32:00.000-07:00

ok, so I am still on the bench program. Which is a basic bench twice a week program. I did stray away from it a hair today because i just wanted to see if I could hit a certain amount of reps at a weight.

135 * 10, 145 * 8, 155 * 6, 165 * 10 (this was supposed to be a 6 rep set). But, I wanted to just be able to see if i could do it. And frankly i think i had another 2 to 4 reps in me.

Also did 15 minutes on the stepper. but, i gauged it based on a test I did. It takes me about 12 seconds to do 15 steps or 1 flight. If my estimates are right I did about 75 flights. This sounds a little high. But, i normally do a flight or two in between some sets of weights.

Cardio - Weight Circuit - Sundays Workout

2009-06-14T16:30:00.000-07:00

Went outside in the 92 degree TX heat to do a little circuit. light weight.

DB Curls - 30s * 10, 30 * 9, 30 * 8
Hammer Curls - 30s * 10, 30s * 9, 30s * 8
Laterial Raises - 30s * 10, 30s * 9, 30s * 8
DB Press overhead - same
One Arm Rows - 52s * 10, 52s * 9, 52s * 8
Did pushups in between every set - 5 reps
My stamina is still poor. I was drained after 3 sets of each. And the goal was for me to work from 10 reps down to 1 rep. with pushups in between every set.
I like to do the workout outside because i get some sun and frankly its brutal.
Did 60 crunches.
Total pushups - 75 reps.

Also did 18 flights on the stepper.
Far as looks. Since I've been working out again for about a month. I've seen my arms and chest get full again. And just a little difference in the way my shirts fit. Less tight around the stomach. Which means i'm dropping i wont say inches. probably like 1/4 inch off my waist. The gut is still pretty bad.

I'm considering one of my old diets which is very tough. Its a six week basically meat only diet. It works however, I've dropped between 20 and 25lbs. every time I've used it.

Couple Days to log

2009-06-10T09:06:00.000-07:00

Ok, so sunday I did the following:

Superset - Pushups for 3 reps with Several Exercises for 3 reps.

Hammer Curls - 52lbs. * 3 reps * 2 sets
Overhead DB Press - 52s * 3 reps * 2 sets 30s * 9 reps
Laterial Raises - 30s * 3 reps * 2 sets
Two Arm DB Rows - 52s * 3 reps * 2 sets
One Arm Rows - 52s * 3 reps * 2 sets
DB Curls - 30s * 3 reps * 3 sets
DB Squats - 52s * 3 reps * 2 sets

Tuesday -
Bench Press - 95 * 12 reps, 115 * 10 reps, 135 * 10,145 * 10 * 2 sets
60 steps * 4 sets = 240 steps which is 16 flighs on stepper - max resist.

Fridays workout - Cardio - Pushups

2009-06-05T18:06:00.000-07:00

I superset stepper with pushups.
1 * 1 pushup - 30 steps
1 * 2 pushup - 30 steps
1 * 3 pushup - 30 steps
1 * 4 pushup - 30 steps
1 * 5 pushup - 30 steps
1 * 6 pushup - 30 steps
1 * 5 pushup - 30 steps
1 * 4 pushup - 30 steps
1 * 3 pushup - 30 steps
1 * 2 pushup - 30 steps
1 * 1 pushup - 30 steps

1 * 20 reps - one arm pressdown - 50lbs.
1 * 20 reps - one arm cable kickback - 50lbs.
1 * 20 reps - one arm overhead cable extension - 50lbs.

Stepper Max Resistance

2009-06-04T18:41:00.000-07:00

30 steps * 2 sets, 100 steps * 1 set, 50 steps * 1 set.

15 steps equals 1 flight = 14 flights of stairs.

Wednesday Workout

2009-06-03T12:18:00.000-07:00

I took the last couple days off was just tired. Was off today and hit a decent workout.

Got my bench program in. and 6 sets for biceps. few deads.

95 * 10, 125 * 8, 145 * 8, 155 * 6, 165 * 4 (hard to believe I hit 265 for 4 or 5 few years ago)

DB Curls - 25s * 10, 30s * 10 * 2 sets
Hammer Curls - 30s * 10 * 3 sets

6 sets of 30 steps on max resist stepper = 12 flights

Close Stance Deads - 165 * 3, 185 * 3 * 3 sets.

That was it. was gassed but, hit it all in about 30 minutes.

Sunday workout

2009-05-31T12:23:00.000-07:00

One Arm rows - 52's * 10 reps, 75's * 6 reps.
Bent Over Rows - 95 * 10 reps, 100 * 6 reps.
Overhead Barbell Press - 95 * 10 reps, 100 * 6 reps.
Laterial Raises - 25's * 10, 25's * 8 reps.
DB Press - 30's * 10 reps * 2 sets.
One Arm Tri Pressdowns - 50lbs. * 10 reps * 2 sets
Overhead DB Extensions (Two arm) - 52lbs. * 20 reps.
Overhead Cable Extensions - 50lbs. * 10 reps * 2 sets
Stepper - Max Resistance - 150 steps (10 flights)

Cardio

2009-05-29T16:39:00.000-07:00

Fridays is going to be strictly cardio day.

Punching Bag 10 sets of 30 punches - 300 punches total.

Stepper - max resistance - 9 sets of 30 steps - 18 flights of stairs.

Somewhere in the neighborhood of 250 calories burned.

Bench and Cardio

2009-05-28T17:32:00.000-07:00

Ok, so I'm on my third bench workout of this 12 week program. My lifts are still embarrasing. But, its better. Already.

95lbs. * 10
115 * 8
135 * 8
145 * 6, 6, 4
95 * 12

1 set * 15 steps 1 flight
1 set * 25 steps 1.5 flights
1 set * 30 steps 2 flights
1 set * 25 steps 1.5 flights
1 set * 30 steps 2 flights
1 set * 60 steps 4 flights

total flights = 12 flights of stairs at max resistance on stepper.

Thursday - Legs and cardio

2009-05-27T18:02:00.000-07:00

Legs and Cardio

I got a little closer to my old workout today. Do like 3 or 4 exercises in a row and then jump on some cardio. This time I'm going by a set number of steps. 20 steps in between each circuit.

Conventional Deadlifts - I never go heavy on these as they hurt my back with anything over about 185lbs. That why I switched to Sumo Deads years ago. But, I use these to sub for squats for home workouts.

6 sets * 3 reps * 135lbs.

Leg Extensions - 100 * 10 reps, 5 sets * 10 reps * 160lbs.

DB Squats - 52's * 3 reps * 3 sets

Bodyweight Squats - 10 reps * 3 sets

6 sets of 20 steps on stepper = 120 steps. Basically, like 8 flights of stairs. Terrible but, its a start.

Saturday Workout

2009-05-23T16:27:00.000-07:00

DB Press - 30's * 3
One Arm DB Press - 52lbs. * 3 reps per arm.
Bench Press - 95 * 10, 115 * 8, 135 * 6. Worked on explosion on top of reps.
Overhead BB Press - 95 * 3
BB Thrusters - 95 * 3
Two Arm DB Rows - 52lbr's * 3
One Arm Rows - 52lbs. * 3
Hammer Curls - 52lbr's * 3
DB Curls - 30s * 3
Alternating DB Curls - 30s * 3 per arm.
Bar Pushups - 3 reps

That was it. Not real heavy. Not real light.

A late workout

2009-05-21T19:37:00.001-07:00

Ok, so I had this whole plan for like a 6 set 6 rep 6 exercise plan for today. But, I didn't start lifting till after 9pm. Usually I lift around 6pm. Anyway, I ended doing some crunches, and some triceps and that was it.

Bar Pushups - 6 reps
Pushups on DB's - 6 reps
Crunches - 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Bodyweight Squats - 10 reps
Tricep Dips - 6 reps
One Arm Pressdowns for Tri's - 10 reps * 50lbs, 10 * 60lbs
Overhead cable extensions - 50lbs. * 10 reps * 2 sets
Db Curls - 30's * 6 reps

that was hit. My tank was on empty.

Bench Day

2009-05-20T16:52:00.000-07:00

Ok, so I will admit the most I've ever benched was 280lbs. however, what got me in to lifting to begin with was rehabbing from a rotator cuff surgery. So in turn my bench has never been great. Well, I went back to my old bench program starting today. This is the one that got my bench up to 280 to begin with. It calls for twice a week benching. I am working off of a max of 200lbs. Cuz yeah I might get up 225 right now but, my shoulder would probably fall off. Calls for sets of 50, 60, 65, 70, 75 percent of max each of the first 6 workouts. So for 3 weeks. Then you go up to 80, 85, 90 and 95. Much later like in the 10th week. But, I am willing to bet I can get up to a comfortable 215 or 220 max using this program in 10 weeks. Then I'll shoot for 230 or 240. I've been able to put 60lbs. on my bench in a years time. Which thats what I am looking to do is build my strength back. But, I add a little twist to this program. I do one drop set to near failure of 50 percent of max. It really tears the fibers. And it really pumps you do death. When I hit 280 I could throw up 20 reps on 155 and 30 reps at 135. Think that doesn't build muscle.

95 * 10
115 * 8
125 * 6
135 * 6
145 * 4
95 * 16.

Did 50 punches * 3 sets on punching bag.

Tuesday Workout - Killer 3's

2009-05-19T13:49:00.000-07:00

Killer 3 for some cardio

Same principles as before cept' I upped the weight some.

Bench Press - narrow - 135lbs. * 3, midgrip 135lbs. * 3, wide 135lbs. * 3.
Dumbell Shrugs - 75lb db's * 3
Partial Deadlift - 135lbs * 3
Pushups - 3 reps
Bar Pushups - 3 reps
Bent Over Barbell Rows - wide grip - 135lbs. * 3, midgrip 135lbs. * 3
Straight Barbell Curls - 135lbs. * 3
Two Arm DB Rows - 75's * 3 reps
Seated DB Curls - 30's * 3 reps
Tricep Dips - bodyweight * 3 reps
Laterial Raises - 30's * 3 reps
DB Clean and Press - 30's * 3 reps
10 minute rest
One Arm DB Tricep Extension - 25lbs. * 3 reps
One Arm DB Press - 52lbs. * 3 reps
Hammer Curls - 52's * 3 reps

A much better workout going a little heavier. Whoa. I was sweating like a dog in the street. Serious.

Monday workout - cardio - part 1

2009-05-18T11:19:00.000-07:00

Worked with the handball drill from baseball again today. Probably threw the ball around 100 or so times. Maybe a little more. Still have Triceps, Biceps, and Pushups later.

Workout - Sunday - Shoulder Day

2009-05-17T11:55:00.000-07:00

Ok, so I bought some tennis balls today and headed to the back yard to do a drill I used to do when I was young and playing baseball. Bouncing a ball off a brick wall and try to catch it. May not sound like much but, it can get some serious side to side movement going on and I remember it to be fun. And it still is. However, I must say to my dismay I can not believe I used to do this for hours a day. Because after bout 4 minutes. Jesus my heart rate was up seriously. And thats all I did was 4 minutes but, my heart rate was about 130 bpm. At least. Which is not bad. Wow I am out of shape. But, it was fun. I used to use a baseball glove however, my friend has all of my ball stuff so I was just trying to get it with my hands. Now this was tricky as hell. Think I actually grabbed 5 out of 33 throws. Blah terrible. But, fun. Its about agility, movement, in a small area. And it works for cardio. For me I'm about some cardio that does not feel like cardio. I will probably be back later to post my weight workout.

Ok, so I went back out and played a little more wallball for about 10 more mins. I was pretty wore out after that.

Still had a shoulder workout to do. Did a decent little shoulder workout.

Laterial Raises - 10lbs * 12 reps, 25lbs * 8 reps, 30lbs. * 6 reps
Barbell Overhead Press - 65lbs. * 12 reps, 85lbs. * 8 reps, 105lbs. * 6 reps
DB Press - 25lbs * 12, 30lbs. * 8, 30lbs. * 8 reps.
One Arm DB Press - 25lbs. * 12 reps.

That was it. I was tanked after that little bit of cardio. Sad. I am strength wise not close to previous totals but, I am trying to get my muscles used to the strain of lifting again and think this needs to go on at least 4 weeks. Or more.

My Previous max bests

Laterial Raises - 50lbs. * 2 or 3 reps
Overhead Barbell Press - 160lbs. * 2 reps
Dumbell Press - 80lbs * 3 or 4 reps
One Arm Press - 75lbs. * 1 rep

How sad. anyway, I had went in to this workout wanting to lift 120 or 130 for 2 or 3 reps but, just didn't have it in me.

Workout - Saturday - Back Day

2009-05-16T07:38:00.000-07:00

Ok, so I got the first of my bodypart specific training that I was more used to back in the day.

One Arm Rows - 1 * 15 - 30lbs., 1 * 8 - 52lbs., 1 * 6 - 52lbs.
Bent Over Barbell Rows - 1 * 15 - 65lbs., 1 * 8 - 105lbs., 1 * 6 - 135lbs.
Underhand Grip Barbell Rows - 1 * 15 - 65lbs., 1 * 8 - 105lbs., 1 *6 - 135lbs.
Two Arm DB Rows - 1 * 15 - 65lbs., 1 * 8 - 52lbs., 1 * 6 - 52lbs.

Push Up Circuits - 3 Reps (4 exercises)

Push ups, Push Up Bars, Push Up on 30lb dbs, Push Up on 25lb dbs

Abs

Crunches - 1 * 15
Double Crunch - 1 * 15
Reverse Crunch - 1 * 15

A real good workout. Heart rate didn't get up like I'd hoped. I will go heavier usually. Adding one to two more sets. Usually working down to 3 reps and then a follow up to failure set with 50% of my max. The heaviest I've ever gone on One Arm Rows is 120lbs. and Bent Over Rows 225lbs. But, I am trying to be careful with my lower back and it will take me a while to work up to these kinds of weights.

Ok, so I wasn't done. Went out in the backyard with the 52lb. dbs and did 3 40 yard farmer walks. And I got a dolly thats heavy I curled it 3 reps on each arm. and lifted it over my head 4 times. Thru the sledgehammer several times. And thru 100 shadow punches.

Workout - Friday

2009-05-15T15:32:00.001-07:00

Ok, so I did a 6 rep workout scheme today. Nothing heavy still.

Flat Bench Press - narrow grip 6 reps - 105lbs. - wide grip 6 reps - 105lbs.
DB Bench Press - 52lbs db's * 16 reps
Laterial Raises - 4 reps - 30lbs. dbs.
Hammer Curls - 52lbs db's - 6 reps
Overhead DB Press - 6 reps - 30lbs. dbs.
Lunges - 6 reps - 52lbs. db's.
Overhead Tricep Extension DB - one 52lb. db - 25 reps
Two Arm DB Rows - 52lb dbs. - 6 reps
One Arm DB Row - 52lb dbs. - 6 reps
Bodyweight Squats - 6 reps

Still nothing extremely heavy. But, some heavier than yesterday. Got my heartrate up some. Threw 30 punches on the bag. Still more work than I had been getting.
Once I get my body ready for work then I'll probably get more muscle specific bodypart workouts in. Also went out side and thru the football around with the 8 year old. Ran a 4 pass patterns. I was sucking wind. So sad.

Workout - Killer 3's

2009-05-15T06:56:00.000-07:00

Did a little weight routine I came up with last year. Its low in reps but, with 30 total sets. Weight varies. And because I am just hitting the weights again I stayed at a lower resistance.

DB Clean and Press - 3 reps - 30lbs db's
DB Curls - 3 reps - 30lbs db's
Bench Press - 3 reps - closer grip - 85lbs.
Bench Press - 3 reps - extra wide grip - 85lbs.
Weighted Crunch - 3 reps - 85lbs.
DB Thrusters - 3 reps - 25lbs. db's
BB Thrusters - 3 reps - 85lbs.
BB Press Overhead - 3 reps - 85lbs.
One Arm Rows - 3 reps - 52lbs. db
One Arm Shoulder Press DB - 3 reps - 30lbs.
Two Arm DB Rows - 52lbs. - 3 reps
Close Grip Tricep Bench Press - 3 reps - 85lbs.
Partial Quarter Range Deads - 3 reps - 85lbs.
Laterial DB Raises - 3 reps - 25lbs.
DB Front Raises - 3 reps - 25lbs.
DB Squats - 3 reps - 52lbs.
DB Shrugs 3 reps - 52lbs.
Push Ups - 3 reps - Bodyweight

That was it. Took about 25 minutes. Normally, I envisioned this to be a 3 rep max workout. But, my body ain;t ready for all that yet. I would ideally like to do a use this as a two day a week cardio type workout. My heart rate did get up some however if you add another 5 exercises and add about 50lbs to the barbell exercises. Your heart rate really gets going. Example:

BB Thrusters - 3 reps 115lbs.
Laterial Raises - 3 reps - 30-40lbs.
DB Curls - 3 reps - 50-60lbs.
Two Arm Rows - 3 reps - 75lbs. dbs
Bench Press 3 reps - 205lbs.
Push Ups (3 variations instead of one) 3 * 3 reps - 9 reps total
Deadlifts - 225-275lbs.

You get the point. You up the weight and this becomes a very tough lung scorcher. And can flat peel the inches off of you. I firmly believe that a person with not a lot of time could do this workout every other day and become muscular and lose bodyfat.

Workout -

2009-05-15T06:54:00.000-07:00

Did 16 minutes on the stepper at max resistance. Which blows because its a shitty old manual stepper. Anyway, did 20 crunches too. Not much but a damn sight better than nothing.

My new journey

2009-05-12T20:33:00.000-07:00

Essentially, I used to be serious in to working out. In 1998 I weighed a out of shape 260lbs. and lost it all off over a 6 month time period. During the next 8 years after that I worked out regularly a minimum of 5 days per week. Something in the neighborhood of 30-60 minutes of cardio 3-5 days a week and 3 days of weight training. I've done everything from elliptical, punching bag, bodyweight workouts. Hindu Squats. Most the weight training centered around Deadlifts, Bench (Flat and Incline) Press, Shoulder Press, Curls, etc. Now flash forward to around July 08. I got a bowflex and buy a free weight bench with 320lbs. of barbells, dumbells. And in turn. I started working out at home. Well, hmmm... The power of a xbox 360, a new laptop, and a different job got me sitting on my ass. Way too much. And honestly, even around Xmas I weighed about 220lbs. now its May 09. And i'm 240lbs. whew. It just got away from me. I used to run sprints for fuck sakes. I was a workout manic. And I completely lost focus. And they say working out will keep you from alot of things. Well, it will keep you from getting depressed. And guess what I got depressed. Now I've given myself about 6 months to drop back down to 198lbs. I've lost up to 30lbs. in a 12 week cycle before but, I don't want to put that kind of pressure on myself yet. I haven't started a diet. I want to get the weight training and the cardio going and then hit the diet. My body enjoys being between 198lbs. and 207lbs. And I believe it will not be too hard to lose down to 220 maybe even 215lbs. It is always the last 15 thats the hardest. I will use a variety of cardio techniques. Punching bag. Bodyweight exercises, stepper, sprint work. And weight training wise get back to actual bodypart training again. Back and Biceps day, Chest and Tri's, Shoulders, etc. One scheme I used looked like the following:

Chest Day:

1 set bench
1 set db bench
1 set crossovers
1 set inclines
1 set db inclines
1 set 3-5 minutes of cardio.
repeat 3-5 times.

It worked amazingly well. One problem is my stepper is a ancient manual stepper not like the good one at the gym I used to workout at. I used to set that one at the gym like I weighed 350lbs. and worked against resistance. It worked. Very intense. Elliptical as well. Highest possible resistance for 3-5 minutes. UFC fighters use a little bit of this circuit style training but, to a much more intense extent. The weight would get progressively heavier with each set ending with something like 85% and then a drop set of 20lbs. light or so for failure. It worked.

First Workout - Punching Bag

2009-05-12T20:28:00.000-07:00

30 punches on bag * 7 sets

First workout in like 2.5 months. Terrible compared to my old ones.