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.
http://www.expertboxing.com/bag-training/10-heavy-bag-training-tips
Tuesday, July 30, 2013
Proof of YokeFit
My personal YokeFit class.
Greg during YokeFit. Now everyone can be equipped with a HRM and have their data accessible from their own computer!! FCBA!!
Whats new?
Fitness is an ever changing industry. There are always new diets, equipment, races, tools, debates, etc! Its a 100k a year job to try and keep up with all this...well...mostly crap!
Whats new, Diet is a huge part of changing your body. Lesson #1 stay away from fad diets. What works for one person may not be YOUR answer! Nutritionists too expensive? FCBA can hook you up with our Dietician for nice discount. Get a professionals opinion before you devote time and money into food preparations that may not be good for you.
Whats new, Fitness routines have to change for your body to get the most optimum of results. Especially if you are staying away from supplements and trying to do this all natural. It is imperative that you switch up your routine and add other styles of exercise into the mix. Don't be the huge buff dude or girl at the gym that can't do a pull up...yeah not even a kipping pull up. That is a useless form of being fit.
What else is new is that YokeFit burns an average of 600-830 calories in 45minutes. The more calories burned, the more effort you put into the workout. This is a crazy high statistic that only a 6:30min mile pace for an hour can beat. Check the website for pricing! We just lowered the prices!
Whats new Tough Mudder? So last year for Tough Mudder, my first one btw, I recruited a team of 5 and 1 was a tad hungover and joined a later heat! bhaha! This year is a little different. Team Fugettaboutit has 2 satellite teams as well, totaling 31 people so far! Some did the TM in July while the rest of us are doing the September TM. Cabin booked and training like a beast EVERYDAY! If you want to join send me an email through my website and I'll hook you up with our team info. Can not wait for this 12miles at 12k feet above sea level and 21 obstacle debauchery! Mud madness!!!! PS #MudderChicksAreHot and the casinos are 10 minutes away....
Whats new supplements, EAS sponsored my Tough Mudder Team last year. This time I am sponsoring us via Max Muscle. After lots and lots of supplement investigation I have decided to use and sell only the best (not the popular). MaxPro Protein powder is by far the cleanest I have found. Yes it is true and the ingredients are actually GUARANTEED! Which is not the case anywhere else because the FDA doesn't have those laws in place.... ZERO sugar and only 10 calories from fat, 130 calories per serving! Beat that EAS! Also going to sell and EFA (Essential Fatty Acid) complex including the fat burner CLA.
www.fitclubbayarea.com
Whats new, Diet is a huge part of changing your body. Lesson #1 stay away from fad diets. What works for one person may not be YOUR answer! Nutritionists too expensive? FCBA can hook you up with our Dietician for nice discount. Get a professionals opinion before you devote time and money into food preparations that may not be good for you.
Whats new, Fitness routines have to change for your body to get the most optimum of results. Especially if you are staying away from supplements and trying to do this all natural. It is imperative that you switch up your routine and add other styles of exercise into the mix. Don't be the huge buff dude or girl at the gym that can't do a pull up...yeah not even a kipping pull up. That is a useless form of being fit.
What else is new is that YokeFit burns an average of 600-830 calories in 45minutes. The more calories burned, the more effort you put into the workout. This is a crazy high statistic that only a 6:30min mile pace for an hour can beat. Check the website for pricing! We just lowered the prices!
Whats new Tough Mudder? So last year for Tough Mudder, my first one btw, I recruited a team of 5 and 1 was a tad hungover and joined a later heat! bhaha! This year is a little different. Team Fugettaboutit has 2 satellite teams as well, totaling 31 people so far! Some did the TM in July while the rest of us are doing the September TM. Cabin booked and training like a beast EVERYDAY! If you want to join send me an email through my website and I'll hook you up with our team info. Can not wait for this 12miles at 12k feet above sea level and 21 obstacle debauchery! Mud madness!!!! PS #MudderChicksAreHot and the casinos are 10 minutes away....
Whats new supplements, EAS sponsored my Tough Mudder Team last year. This time I am sponsoring us via Max Muscle. After lots and lots of supplement investigation I have decided to use and sell only the best (not the popular). MaxPro Protein powder is by far the cleanest I have found. Yes it is true and the ingredients are actually GUARANTEED! Which is not the case anywhere else because the FDA doesn't have those laws in place.... ZERO sugar and only 10 calories from fat, 130 calories per serving! Beat that EAS! Also going to sell and EFA (Essential Fatty Acid) complex including the fat burner CLA.
www.fitclubbayarea.com
Thursday, June 20, 2013
Stay life fit
Lots of fads come and go. You know, the ones like the caveman diet, Atkins, south beach, Fonda, LaLanne etc. Fitness just can not stay the same as time goes on, and neither can your diet.
Arnold made raw power, roids and being a physical monster popular. In his prime, he was a beast. Now he has gone through heart surgeries and can not exercise as I'm sure he would like too. Shortly after, the fad of 'machine' workouts took the world by storm. They came out with a machine specifically designed for almost everything. And charged you an arm and a leg for each one! Then a mixture of machine and free weights was the must do exercise system. Next thing you know, circuit training was the ONLY way to get results, curves, Pilates, Bikram, resistance bands, P90x, Insanity and many many more. Including TRX and ViPer training.
Here is my beliefs and how I base working out. Change. Like life constantly throws different obstacles at you that forces you to adapt to the situation to overcome it. Working out, living a healthier life style, nutrition all need to be subject change to benefit an individual optimally. Like working out, if you strength train only but switch up exercises, rotation, days of the week, you only reap the benefits of strength training. Your body and the way it works becomes 1 dimensional. Same for CrossFit, yoga, Pilates etc. you become good at 1 type or specific form of exercise. That helps you in a limited fashion. Take an MMA fighter for instance. He works out in different types of martial arts, different forms of strength conditioning, resistance training, cardiovascular conditioning, stretching etc. He/she is well adapted for many different things life and sport can throw his/her way.
Their physiques look superior, their muscle endurance is greater and their bodies are taking in a healthier and more well rounded variety of nutrients. Would you take a Ferrari to get a tune up at Arco? No way. You'd go to a specialist. Someone who can maintain your Ferraris most optimal and 'healthiest' performance level.
Your body should be taken seriously and in the same fashion.
Yes I own my own gym and admit I am no expert in every form of exercise. There is a huge difference from being textbook smart and functional real life 'exercise' intelligence.
The way I like training people is to be functional and prepared for life and your everyday movements. To build a superior athlete and all around species of a normal everyday person. To do that my training adapts. We take the best. Not the fad but the BEST and combine them in a way that makes your body it's best.
We find the best trainers in their specialties and bring them in. We learn from each other. We build, constantly.
I had the privilege of hearing about the YokeBar. I had a greater privilege of participating in a YokeFit class with high school wrestlers, business women and a 50 year old coach. I saw how beneficial this style was to EVERYBODY and how it could possibly be the 'difference maker' from being a runner up, to a champion. I got my butt kicked in this workout. This was right after I rocked Tough Mudder and completed every obstacle first try. YokeFit handed me a beating I was not prepared for. It's a combination of proven exercises to make u faster, stronger (especially in those positions that normally cause injury) increase muscular endurance and stamina, push your cardio to a similar level of being in a fight. You use everything at once yet isolate the intended muscle group in that particular exercise. Mr. Locsin, the YokeBar creator is a walking example of how amazing this tool and form of exercise is. It changes. It increases. You see how strong you are getting and how much harder you can push yourself. It is for everybody.
I like being well rounded and physically and mentally able to do many things. To execute them without injury. To push my exercise to higher and tougher levels so that life in whole becomes easier.
Here at FitClub Bat Area, we get you physically and mentally prepared for the toughness that life, sport or hobby can throw at you.
The Infusion of Life and Fitness
Wednesday, June 12, 2013
Recently
What up Fit Fans,
Been busy lining up promos on deal sites!!!! Lots of amazing deals coming and the first one launches Monday on Got Daily Deals. YokeFit and PT, super low price!!
I am including a picture of a client doing what's called a 'sit out' and push up/crunch on the YokeBar. I'll have more action shots soon and some will be on the website as well.
Allow me to introduce:
Friday, May 31, 2013
YokeFit deal almost over!
Tomorrow is the last day to get an unlimited amount of YokeFit classes per month for $100!!! Many have purchased but we always have spots to fill and times to add! Stop by the gym, drop me an email or call and reserve your place! Come by and check it out, once you YokeFit, you'll always YokeFit!
The website is getting a major face lift but you can still view it at www.fitclubbayarea.com
Like the facebook page and find up to date info https://www.facebook.com/pages/FitClub-Bay-Area/182990085070733
If you don't know what a YokeBar is then click this link and watch a testimonial from the San Francisco 49ers. http://www.yokebar.com/
Hope to see you hear soon! And if you were wondering, we burn around 1,100 calories in the 45min YokeFit class.
The website is getting a major face lift but you can still view it at www.fitclubbayarea.com
Like the facebook page and find up to date info https://www.facebook.com/pages/FitClub-Bay-Area/182990085070733
If you don't know what a YokeBar is then click this link and watch a testimonial from the San Francisco 49ers. http://www.yokebar.com/
Hope to see you hear soon! And if you were wondering, we burn around 1,100 calories in the 45min YokeFit class.
Friday, May 24, 2013
New name new gym
It's called the YokeBar. 49ers have it. Seahawks have it. I have it. If u use TRX then use the Yoke you will never go back to the TRX again. It's beneficial to everyone! Upcoming LivingSocial deal will get you hooked up! Or you can email me, stop by the gym and get a free workout. Early promo of $100 for a month of unlimited classes. Ends June 1st!
The Infusion of Life and Fitness. 
Hope to see you at FitClub Bay Area.
Tuesday, October 23, 2012
Recent events!!
So I haven't been doing my job of posting lately!! My apologies! Been bust transitioning from San Francisco to San Jose!
So I had 2 clients I want to give a shout out to! KT and RF did the Nike half marathon and finished in 2:32min and 2:36min. Congrats to them! Especially since they didn't train that much for the event!
SFN also had a Tough Mudder team in Tahoe! Which was a lot of fun! Challenging, cold, long and high altitude!! Awesome weekend tho! Training for it was fun. Accomplishing it was rewarding! Bringing a bigger team for it next year and also want to do an out of state TM. Here are some pics from the event.
So I had 2 clients I want to give a shout out to! KT and RF did the Nike half marathon and finished in 2:32min and 2:36min. Congrats to them! Especially since they didn't train that much for the event!
SFN also had a Tough Mudder team in Tahoe! Which was a lot of fun! Challenging, cold, long and high altitude!! Awesome weekend tho! Training for it was fun. Accomplishing it was rewarding! Bringing a bigger team for it next year and also want to do an out of state TM. Here are some pics from the event.
Friday, August 10, 2012
EAS Phos-Force
So I hit up EAS to give them a shout out for making supplements that work. They in turn blessed me and my Tough Mudder team, team Fugettaboutit, who are participating in the TM Tahoe on Sept 24th. I've used EAS Myoplex
http://m.eas.com/products/shakes/myoplex-original-ready-to-drink/chocolate-fudge
This was my first time working out with the power of Phos Force
http://m.eas.com/products/powders/eas-phos-force/fruit-punch
I want to bring back up a previous post I made when I was using Con-Crete Creatine. I loved it, loved the power it gave me and the focus and how I didn't need to do a loading phase. Well same things with Phos Force. No loading phase. 20min before workout u drink a fruit punch flavored glass of awesome. It tastes good, you can down it easy and mixes well. Phos Force will keep u focused. It will give you energy. It doesn't however give you the ridiculous tweak energy of Craze but Craze is pretty much a powdered form of Adderall. Which is scary.
During my workout I stayed focused, my strength was increased and sustained. My reps didn't really die off, I mean, 5 sets of 205lbs on the bench 10reps each isn't bad for a guys who is only 185lbs. I also did triceps, cable chest fly (stagger step) abs and of course biceps. Keep it real, if you try a new supplement you want to see how it makes your biceps bulge! Hahaha!
I have zero complaint for this EAS master piece.
Ps. If you want to try a supplement then us a brand who's parent company makes medical devices for your HEART! It's safer than the other brands out there. Especially since the FDA doesn't need to test before it hits the shelves.
SFN supports EAS 100%
Thanks again!
http://m.eas.com/products/shakes/myoplex-original-ready-to-drink/chocolate-fudge
This was my first time working out with the power of Phos Force
http://m.eas.com/products/powders/eas-phos-force/fruit-punch
I want to bring back up a previous post I made when I was using Con-Crete Creatine. I loved it, loved the power it gave me and the focus and how I didn't need to do a loading phase. Well same things with Phos Force. No loading phase. 20min before workout u drink a fruit punch flavored glass of awesome. It tastes good, you can down it easy and mixes well. Phos Force will keep u focused. It will give you energy. It doesn't however give you the ridiculous tweak energy of Craze but Craze is pretty much a powdered form of Adderall. Which is scary.
During my workout I stayed focused, my strength was increased and sustained. My reps didn't really die off, I mean, 5 sets of 205lbs on the bench 10reps each isn't bad for a guys who is only 185lbs. I also did triceps, cable chest fly (stagger step) abs and of course biceps. Keep it real, if you try a new supplement you want to see how it makes your biceps bulge! Hahaha!
I have zero complaint for this EAS master piece.
Ps. If you want to try a supplement then us a brand who's parent company makes medical devices for your HEART! It's safer than the other brands out there. Especially since the FDA doesn't need to test before it hits the shelves.
SFN supports EAS 100%
Thanks again!
Tuesday, July 3, 2012
Versatile training
They way I train others as well as myself, is to be versatile. Versatility is what makes athletes great, it's what make YOU more functional in your daily life. Physically and mentally.
I don't believe in any ONE type of exercise being the best. If you focus on that ONE style you can only be good at THAT ONE STYLE and it's benefits. But if you take some of everything... Then you got something special!
My clients experience: weights, body weight, resistance, TRX, boxing, different forms of cardio, sand drills, plyo-metrics, iso-metrics, team work.
They do things they don't believe are physically possible for them. Until I prove their doubt wrong. They try to diet on their own or try Weight Watchers. Then I show them what a RD has to offer.
Bringing the spirit back to true fitness.
I don't believe in any ONE type of exercise being the best. If you focus on that ONE style you can only be good at THAT ONE STYLE and it's benefits. But if you take some of everything... Then you got something special!
My clients experience: weights, body weight, resistance, TRX, boxing, different forms of cardio, sand drills, plyo-metrics, iso-metrics, team work.
They do things they don't believe are physically possible for them. Until I prove their doubt wrong. They try to diet on their own or try Weight Watchers. Then I show them what a RD has to offer.
Bringing the spirit back to true fitness.
Tuesday, June 19, 2012
Some fun exercises
Have fun with your workout! Turn the BoSu over and grab some weights. Curl to shoulder press, weighted squats.
Grab a fitness ball and a BoSu and challenge yourself with some innovated push ups. Incline and decline!
Thanks Lil' Sav!
Grab a fitness ball and a BoSu and challenge yourself with some innovated push ups. Incline and decline!
Thanks Lil' Sav!
Tuesday, June 12, 2012
Training serious athletes!
Sorry for my hiatus. Lots have been going on lately!
My most current updates are I have been training clients who love marathons and mud runs! I have been incorporating more and more boxing into workouts and Fit Clubs. Of course it's all about butts and guts this time of year! The different forms of cardio (boxing) can definitely be in that category!
I trained a client who flew to Denver to conquer the Tough Mudder with her team Bad Habits!
Here is a pic of the beasts after the intense race!
My most current updates are I have been training clients who love marathons and mud runs! I have been incorporating more and more boxing into workouts and Fit Clubs. Of course it's all about butts and guts this time of year! The different forms of cardio (boxing) can definitely be in that category!
I trained a client who flew to Denver to conquer the Tough Mudder with her team Bad Habits!
Here is a pic of the beasts after the intense race!
Wednesday, April 11, 2012
What's new??!!
So what's new with SFN is the following.
1) website. (still in the works) but check it out. @ www.sfnfitclub.com
2) fitness retreat!! Contact me for the E brochure! It will be one hell of a great time!!
1) website. (still in the works) but check it out. @ www.sfnfitclub.com
2) fitness retreat!! Contact me for the E brochure! It will be one hell of a great time!!
Monday, March 26, 2012
SFN client ran Santa Cruz She is Beautiful 10k
The traveling SFN marathon runners are at it again! My client, Rachel, who I did the 5k with in Golden Gate Park decided to take it up a notch and run a 10k in Santa Cruz this last Sunday.
From 29min In a 5k to 64min In a 10k!! In her age group which consisted of 361people she placed an amazing 94th!! We here at SFN are proud of her for not only running a great pace for her second race EVER! But for running for a great cause!
Congrats Lil Sav!
From 29min In a 5k to 64min In a 10k!! In her age group which consisted of 361people she placed an amazing 94th!! We here at SFN are proud of her for not only running a great pace for her second race EVER! But for running for a great cause!
Congrats Lil Sav!
B-12 Shots
A lot of people are interested in Vitamin B-12. Many who have used it express how they love it! Others say it does nothing. B-12 shots are relatively new in the fitness industry and FACTUAL evidence is hard to come by, BUT Solitto Fitness and Nutrition reached out to an amazingly smart individual and asked her to do a little investigation! Keep in mind that with all supplements YOU have to work so THEY can have a positive effect.
Here is some information that can help you decide if you should try B-12 shots or not. We want you to decide for yourself.
Here is some information that can help you decide if you should try B-12 shots or not. We want you to decide for yourself.
B12
Shots: Pros & Cons
By:
Kira Olson, BS Exercise Physiology
ProAnox
Systems Inc. Health & Operations Manager
Vitamin B12, also
known as cobalamin, is a water soluble vitamin vital for performing many body
functions, including building DNA, supporting brain and nervous system
function, and synthesizing fatty acids.
B12 plays a key role in energy, growth and appetite. Most commonly, it is found in dairy and
animal products. Since B12 naturally accelerates the rate of metabolism, it is
becoming a big weight loss craze in the form of injectable shots. The following
highlights some pros and cons of B12 shots:
Pros:
-Improved
absorption via injection into the muscle and rapid release into the bloodstream
(particularly useful for those with malabsorption problems)
-Boosts energy
and metabolism, thus decreasing fat storage
-Retains nearly
all the B12 vs. pill form
-Boosts mood
& concentration by increasing levels of serotonin (especially helpful with
depressed patients)
-Thins the blood
to prevent stroke & maintain cardiovascular health
-Treats B12
deficiency & anemia and possibly effective for age-related macular
degeneration
Cons:
*No scientific
proof of weight loss effects
-Expensive: about
$65 per shot plus sometimes ~$200 for an initial consultation with a physician)
-Helpful only to
people with a B12 deficiency
-Should be
supervised by a physician and is not advised for long term use
-Should NEVER
replace a healthy diet
-Excess B12 is
excreted in the urine (aka. a waste)
-Common side
effects: mild diarrhea, nausea, pain at injection site, swelling sensation,
headache, joint pain (rare cases: rapid heart rate, coughing, chest pain)
-Can interfere
with the effectiveness of some medications (eg. Chloramphenicol might decrease
the effects of B12 by decreasing new blood cells)
-Not advised for
people with Leber's disease (hereditary eye disease) or sensitivity to cobalt
or cobalamin
It is also
important to note that people who opt for B12 shots are typically those already
conscious about their weight or following a strict diet (such as a vegan or
vegetarian diet); therefore, B12 will provide them with increased energy,
allowing them to exercise more frequently and harder. The result? Weight loss.
The bottom line
is that more research needs to be done in this area. Although B12 injections are not likely to
harm your health, the most important thing is to eat a healthy, balanced diet
and include physical activity in your daily routine. Before choosing expensive shots with possible
side effects, try incorporating more foods that are rich in B12. Resist the lure of quick and easy solutions,
and work for your health. You're
worth it.
Saturday, March 17, 2012
Put a client through hell!!
It was her first time doing this... And her personal goal is to do 100 burpees in 7 minutes.
7min burpees
5min dead lift
5min chair sits
2min superman crunch 5lbs
3min incline bench curls 10lbs
2min Moving plank
2min power squat
3min Incline chest press 10lbs
3min triceps pull down
3min leg lift w/ hip up
7min burpees
5min dead lift
5min chair sits
2min superman crunch 5lbs
3min incline bench curls 10lbs
2min Moving plank
2min power squat
3min Incline chest press 10lbs
3min triceps pull down
3min leg lift w/ hip up
Wednesday, March 7, 2012
Day 15.
So this was a fun full bodied experience.
Chest press
Cable curls
Triceps press downs
Hanging leg raises
Pull ups
ISO bench press
FreeMotion chest press and flys
FreeMotion X pull & lawn mower rows
Lat pull downs
EZ bar curls
Double crunch
Finally the gym was playing good music so I got in my zone pretty quick. Had a client meet me there and we had a pretty good session. A little crowded for all I wanted to do with her tho. When that happens I really really want my own gym! No crowds! No waiting! Just pure awesomeness!
Half way through this and really trying to get more consistent! Results are coming good tho! Lean mass is taking over! Metabolism is speeding up and staying strong. And the weather is amazing!!
Chest press
Cable curls
Triceps press downs
Hanging leg raises
Pull ups
ISO bench press
FreeMotion chest press and flys
FreeMotion X pull & lawn mower rows
Lat pull downs
EZ bar curls
Double crunch
Finally the gym was playing good music so I got in my zone pretty quick. Had a client meet me there and we had a pretty good session. A little crowded for all I wanted to do with her tho. When that happens I really really want my own gym! No crowds! No waiting! Just pure awesomeness!
Half way through this and really trying to get more consistent! Results are coming good tho! Lean mass is taking over! Metabolism is speeding up and staying strong. And the weather is amazing!!
Friday, March 2, 2012
SFN Clients are Marathon Travelers!
So I've been training these two clients for about a year and it wasn't until recently that they informed me that they use Marathons as an excuse for mini vacations! Sounds awesome to me!
They are currently in New Orleans and are running the Rock N Roll half marathon on March 4th.
Carbo loading on fine N. O. Dinning! Hitting some famous spots before and after the marathon.
These 2 clients inspire me and one day I hope to be joining in on one of these amazing marathon/vacation!
I see absolutely no problem with training for a race, eating good food, running the race and celebrating by eating more good food and a fancy drink!
I shout out and tip my hat to Tracy Chan and Katrina Tomeldan! Keep it up! You two are amazing!
They are currently in New Orleans and are running the Rock N Roll half marathon on March 4th.
Carbo loading on fine N. O. Dinning! Hitting some famous spots before and after the marathon.
These 2 clients inspire me and one day I hope to be joining in on one of these amazing marathon/vacation!
I see absolutely no problem with training for a race, eating good food, running the race and celebrating by eating more good food and a fancy drink!
I shout out and tip my hat to Tracy Chan and Katrina Tomeldan! Keep it up! You two are amazing!
Thursday, March 1, 2012
Day 13&14. Had to break for fun Fatherly duties:)
Day 13:
ISO chest press:
3x 12 220lbs
21's 70lbs EZ bar 3 sets
Close grip curls
70lbs EZ bar 5 sets
Bench press
5 sets of 10
205lbs
Double crunch
5 sets of 25 reps
FreeMotion chest Fly
4 sets of 12. 110lbs
Called it a short and sweet day!
Workout: day 14. (legitness on this one!)
Leg press: (express that built up testosterone and let it flow through your body)
20 reps. @
160lbs
220lbs x2
200lbs
180lbs
ISO lat pull down
180lbs.
10x3
Weighted squats
10x3 165lbs-just because it was next to the ISO lat pull down machine and I truthfully haven't done those in years!
Chest press. 10 reps
65lbsx2
75lbsx2
60lbsx2
Cable curl and tri press downs
4x10@140lbs
Full extension curls
3x10 120lbs
(this doesn't mean straighten your arm out completely. For lack of a better name. The exercise is like this.
Face away from the FreeMotion machine. Arms all the way down. Knees bent, feet set shoulder width apart. Let the cable pull your arms down and about 3 inches behind you. Pull cable forward and up into a curl, bringing your curled arms up underneath your chin. Anyone have a better name for this? I'm all ears!! Haha
Boxing 30 intense minutes!
10 minutes of solid abs. 1 min break total. Leg lifts, swim kick, double crunch, superman crunch. 15 reps a piece then repeat until 10 minutes is up!
ISO chest press:
3x 12 220lbs
21's 70lbs EZ bar 3 sets
Close grip curls
70lbs EZ bar 5 sets
Bench press
5 sets of 10
205lbs
Double crunch
5 sets of 25 reps
FreeMotion chest Fly
4 sets of 12. 110lbs
Called it a short and sweet day!
Workout: day 14. (legitness on this one!)
Leg press: (express that built up testosterone and let it flow through your body)
20 reps. @
160lbs
220lbs x2
200lbs
180lbs
ISO lat pull down
180lbs.
10x3
Weighted squats
10x3 165lbs-just because it was next to the ISO lat pull down machine and I truthfully haven't done those in years!
Chest press. 10 reps
65lbsx2
75lbsx2
60lbsx2
Cable curl and tri press downs
4x10@140lbs
Full extension curls
3x10 120lbs
(this doesn't mean straighten your arm out completely. For lack of a better name. The exercise is like this.
Face away from the FreeMotion machine. Arms all the way down. Knees bent, feet set shoulder width apart. Let the cable pull your arms down and about 3 inches behind you. Pull cable forward and up into a curl, bringing your curled arms up underneath your chin. Anyone have a better name for this? I'm all ears!! Haha
Boxing 30 intense minutes!
10 minutes of solid abs. 1 min break total. Leg lifts, swim kick, double crunch, superman crunch. 15 reps a piece then repeat until 10 minutes is up!
Tuesday, February 21, 2012
Day 12
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.
http://www.expertboxing.com/bag-training/10-heavy-bag-training-tips
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.
http://www.expertboxing.com/bag-training/10-heavy-bag-training-tips
Subscribe to:
Posts (Atom)