[F.I.S.T.]

Off from the iron and gym today.All family day again.Probably doing the park again so cardio for sure.LOL

[F.I.S.T.]

[SIZE="3"]Holy Crap!!! My legs are dead!!! After running around all day yesterday tossing the Frisbee and football around,now with today's visit to the park,I can barely walk.We went through all these hiking trails today and near the end I was actually using my dogs as sled dogs and helping pull me up the hills with their leases.LOL

I am friggin beat!! This old man needs rest!!![/SIZE]

[F.I.S.T.]

[SIZE="3"]Today was lay my ass around day.LMAO.Checked on the biz and came right home and laid around and watched movies with the wife and kids.

Needed some rest after 2 days of wearing my butt out at the park with the family.[/SIZE]

[F.I.S.T.]

[SIZE="4"]Bi's,Tri's and Forearms today............


Stretching 10 minutes before and after.

EZ Bar Curls
2 Warm up Sets-----------------------------25 Reps
3 Working Sets------------------------------10 Reps

Seated Incline Dumbbell Curls
3 Working Sets----------------------------10 Reps Each Arm
1 Burn Set-----------------------------------15 Reps Each Arm

Preacher Curls
2 Warm Up Sets----------------------------15 Reps
2 Working Sets-----------------------------10 Reps


Close Grip Bench Presses
2 Warm Up Sets---------------------------15 Reps
4 Working Sets----------------------------8 Reps

Weighted Dips (35lb plate)-------------12 Reps

Reverse Triceps PushDowns
3 Working Sets----------------------------10 Reps
1 Burn Set----------------------------------30 Reps

Super Set:
Wrist Curls--------------------------------2 Sets of 20
Reverse Wrist Curls-------------------2 Sets of 20

Treadmill on low for 10 minutes[/SIZE]

[andyebs]

how long does a normall session take you

not including stretch and cardio at end just weight training time

[F.I.S.T.]

how long does a normall session take you

not including stretch and cardio at end just weight training time

[SIZE="3"]

Im normally in and out in about 1 1/2 hrs.Sometimes less but on average.[/SIZE]

[F.I.S.T.]

[SIZE="3"]MMA training and Kettle Bell circuit today.......

Stretching 20 minutes

MMA.....

High Volume Punching------Goal was 3000 punches in 1 minute rounds.Go full out punching on heavy bag for 1 minute and rest 30 seconds and repeat as many times as it takes to hit the 3k mark.I average 245-260 punches per minute rounds.

Speed/Endurance Punching------5 Minute round of punching combos.4-6 punch combinations is my goal.Example is jab,uppercut,hook,straight,uppercut,straight.

Kettle Bell.....2 Rounds of 40 seconds each,except where noted.


Squats w. Over Head Press
Heavy Swings
Clean & Jerk
Over Head Swings
Deads
Jump Squats-------15 Reps

Stretching for 15 minutes.
Elliptical for 10 minutes[/SIZE]

[F.I.S.T.]

[SIZE="4"]Had an AMAZING shoulder work out this morning.Frequently I like to go Super high rep workouts and today was one of them.

Stretching for 10 minutes
Rotator warm up exercises for 10 minutes
Skip rope for 5 minutes.

Really want to warm up my delts which is why I included xtra warm up for this work out.

Front Lateral Raises----Pyramid Up and down in wts--------10 Sets of 50,40,30,20,10,10,20,30,40,50
Seated Dumb Presses--Pyramid up in Wts---------------------4 Sets of 20,15,10,5
Cable Rows-------------Drop Sets---------------------------------1 Set of 100-AMRAP and drop wt each time till you reach 100.

Stretching for 5 minutes
Since I could barely lift my arms after this,I did no cool down and just hit the showers.[/SIZE]

[andyebs]

different type training that the bodybuilding way
nice to see change

[erich1b]

Solid routine

[SIZE="4"]Had an AMAZING shoulder work out this morning.Frequently I like to go Super high rep workouts and today was one of them.

Stretching for 10 minutes
Rotator warm up exercises for 10 minutes
Skip rope for 5 minutes.

Really want to warm up my delts which is why I included xtra warm up for this work out.

Front Lateral Raises----Pyramid Up and down in wts--------10 Sets of 50,40,30,20,10,10,20,30,40,50
Seated Dumb Presses--Pyramid up in Wts---------------------4 Sets of 20,15,10,5
Cable Rows-------------Drop Sets---------------------------------1 Set of 100-AMRAP and drop wt each time till you reach 100.

Stretching for 5 minutes
Since I could barely lift my arms after this,I did no cool down and just hit the showers.[/SIZE]