So I spent the majority of the morning running errands and at 2pm I knew I needed to blow off some steam, so I headed over to Club One to get my workout on an to hit the heavy bag.
This is what transpired at the gym!
8 sets of close grip pull ups. 10 reps per set
4 sets of wide lat pull downs
4 sets of close grip lat pull downs
7-10 reps per set
Chest press 6 sets 10 reps per set
Double crunch 6 sets 25 reps per set
Stagger step cable fly 5 sets 10-12 reps per set
Hanging leg raise 5 sets 10 reps per set
The time was getting close to having to leave to go see a client so I stopped there. Nice pump and sweat accomplished and headed to the heavy bag.
I did 100 of the following:
Left/right
Jabs
Hooks
Cross'
20, 4 hit combos
20, 6 hit combos
3 minutes south paw
3 minutes regular
Done dadda!
FYI my shoulders were killing me so I know it was a good one!
Enjoy and remember to switch it up!!
Lunch was chicken and quinoa.
Supplement was con-Crete creatine. 1 pill.
Cable curl alternated with hanging leg raise.
8 sets of 10 reps.
110 lbs - 140 lbs and back. Pyramid sets.
Bench press 185 lbs - 205
Alternated with double crunch. 25 crunches per set.
Bench was 10 reps per set.
Total of 4 sets.
I learned that pushing so much weight on the iso machine totally takes away your bench press strength! Which in turn will raise my bench press weight on my next chest day! I love how switching up the routine leaves the body shocked an tired when it usually isn't tired!
Switch your routine up this week! See how different your workout becomes!
After putting a client through some sparring and body weight drills I stayed... Put on my Beats... My 16oz gloves and did some heavy bag work. In between my 2 minute rounds I jumped rope, pushups and leg lifts. Did this for 35 minutes. No real breaks, no messing around!
Half of the boxing was regular stance and the other was south paw. Did a total of 200 push ups and 200 leg lifts.
Jumped rope for a total of 5 minutes. Just to keep the heart rate up.
Sometimes I just can't help myself... I'll go into the gym thinking, 'hey, I'll do back today and abs.'
So I go into the gym, Eminem and Royce Da 5'9" bumpin through the Beats, getting my adrenaline pumping. I start with the Iso- pull down machine.
Warm up set is 1 45lbs plate on each arm, 20 reps.
Then I put another plate on each arm, now I have 90lbs on each. 2 sets of 10.
Obviously since 90 pounds is just 10 off of 100 each arm I put the extra 10 pound plate on each arm. Pump out a 3 more sets of 10 reps.
Now that I have lost myself in my music and am feeling a pump from the Con-Crete Creatine I popped an hour before, I move to the Iso-lateral row machine.
1 set is 90lbs each arm,
2nd/3rd is 100lbs each arm, still getting 10 reps so I decide to add more weight so my reps will drop and I'll get that burn that makes sweat pop out all over your body!
4th-6th sets are at 115lbs each arms, 30 second rest between each set. 4th I get 9 reps, 5th I get 7 reps and the 6th set I get 5 reps.
With my goal accomplished I walk into the free weight room and catch myself in the mirror (yes, we all look at ourselves in the mirror at the gym, its why we are there in the first place, right?) The sudden thought hits me...I should do Triceps! I havent done 21's in awhile or over head extension!
21's 60lbs E-Z bar 3 sets
Overhead Extension
60lbs E-Z bar 3 sets of 10
I alternated Overhead Extension with Shoulder press. Light weight 35lbs 15 reps 3 sets
Alternated with Double crunch on the flat bench. Did a total of 3x15
Last but not least I moved to dips, leg raises and pull ups.
4x15 of each. 30sec rest at the end of each set.
After achieving a nice pump and a little over an hour at the gym I had to go see a client and give a session.
All in all today was a good workout day. My client was even brave enough to hold the pads while I did a few combo's! Yes she currently holds the SFN belt for Lil' Sav!
Here is some good ole' inspiration for some of you cats! And Clients... can you spot the burpee? hehehe!
Yeah yeah! Went to Napa, courtesy of a generous client, with some friends. Totally threw off my routine! Toured some nice places and kicked it pool side, BBQ'd, tasted and skipped the Super Bowl!
Today I got back at it tho and got some pics for you!
Warm up:
Row Machine
Max intensity
1,000 meters. 4:45sec.
So I wanted to workout. Wanted to do a lot of different stuff to feel that pump and tightness. I know sometimes we want this and that means if your body wants it then do it!
I started out with triceps and abs... Then... My biceps asked to be worked out... Sometimes you gotta listen to your body:)
Skull crushers 3x10 60lbs EZ curl bar
Over head extension
3x12 60lbs EZ curl bar
Close Grip Bench Press
185lbs 3x10
155lbs 3x20
Press downs/cable curls. Alternating
120lbs 5x10
Press down note:
I prefer to use the old school leather strap for these. I feel all heads of the muscle being worked more than I do with using the rope or bar.
