Easy Day

Had the Day Off but since I am leaving soon I only did half the leg workout and its wet outside. No bueno!

A.M

warmup: 200 kicks(front, side, roundhouse)

1. Dead Lift: 135lbs x 20, 205lbs x 8, 255lbs x 4, 255lbs x 4
2. Power Clings: 135lbs x 6 for 2 sets
3. Push Jerks: 135lbs x 10 for 2 sets
4. Back Squat: 135lbs x 20 for 2 sets

Done!!!!

New PR but...

5:45am call time today. 13hr Long and Slow day. Got back to the hotel at 6:50pm. Felt really tired and sluggish today even after having 3 days without working out. Either my eating sucked or the smog and crappy air. Who knows!

P.M:

Plyos:

10secs on and 30secs rest:
1. Small Ankle Hops x 2
2. Big Ankle Hops x 2
3. Jack Hammer
4. Jacker Hammer w/ 8 squat jumps
5. Alternating Hammer
6. Alternating Hammer w/ 8 squat jumps
7. Ski Jumps
8. Ski Jumps w/ 8 squat jumps
9. Single Leg hops touching butt x 8 for 2 sets on each leg
10. Single Leg hops touching chest x 8 for 2 sets on each leg
11. Squat Jumps x 8 for 4 sets
12. Lunge Jumps x 8 for 4 sets

Rest 3 min

1. Depth Jumps x 10 for 2 sets
2. Backward Depth Jumps x 10 for 2 sets
3. Step Ups x 8 for 2 sets
4. Single Leg Up Downs x 8 for 2 sets

Rest 3 min

1. High Skips x 6 for 4 sets
2. Bounds x 6 for 4 sets
3. Single Leg Bounds x 6 for 2 sets on each leg

Spring 40yards x 8 Rest for 1 min between each

Gym:

1. Dead Lift: 135lbs x 10, 225lbs x 4, 255lbs x 2, 295lbs x 1(New PR)
2. Power Clings: 135lbs x 6 for 2 sets
3. Push Jerks: 135lbs x 10 for 2 sets
4. Back Squat: 135lbs x 16, 225lbs x 4, 245lbs x 2, 245lbs x 2

NEW PR TODAY!

A.M:

Warmup: 200 kicks(front, side, roundhouse)

Dead Lift: 135lbs x 20, 205lbs x 8, 205lbs x 8, 285lbs(PR!) x 2
Power Clings: Technique: 135lbs x 6, 135lbs x 6
Push Jerks: 135lbs x 10: 2 sets
Back Squat: 225lbs x 6: 4 sets


P.M:

Plyos:

10secs on and 30secs rest:
1. Small Ankle Flops x 2 sets
2. Big Ankle Flops x 2 sets
3. Jack Hammer
4. Jack Hammer w/ 8 Squat Jumps
5. Alternating Hammer
6. Alternating Hammer w/ 8 Squat Jumps
7. Ski Jumps
8. Ski Jumps w/ 8 Squat Jumps
9. Single Leg Hops touching Butt x 8 : 2 sets on each leg
10. Single Leg Hops touching Chest x 8: 2 sets on each leg
11. Squat Jumps x 8: 4 sets
12. Lunge Jumps x 8: 4 sets

Rest 3min

1. Depth Jumps x 10: 2 sets
2. Backward Depth Jumps x 10: 2 sets
3. Step Ups x 8: 2 sets
4. Single Leg Up Downs x 8: 2 sets on each leg

Rest 3min

1. High Skips x 6: 4 sets
2. Bounding x 6: 4 sets
3. Single Leg Bounds x 6: 4 sets

Sprint 50yards x 8: rest 1min between each one

Easy Day

A.M:

Warmup: 200 kicks(front, side, roundhouse)

Pretty Muscles:

1. Dumbell Press: 50lbs x 10: 3 sets
2. Rev. Flys: 15lbs x 12 : 2 sets
3. Lateral Raises: 15lbs x 10: 2 sets
4. Front Raises: 20lbs x 10: 2 sets
5. Rows: 40lbs x 10: 2 sets

Chibata: 20secs on and 10secs rest for 8 rounds

1. Pullups
2. Situps
3. Pushup (12)

P.M:

Chibata: 20secs on and 10secs rest for 8 rounds
1. Towel Hang
2. Plank (45lbs)
3. Handstand

And Stronger!

A.M:

Warmup: 200 kicks(front, side, roundhouse)

Dead Lift: 135lbs x 16: 2 sets and 255lbs x 4, 275lbs x 2
Power Cling: 135lbs x 4: 2 sets (focus on technique)
Push Jerk: 115lbs x 10: 2 sets
Back Squat: 135lbs x 20: 2sets and 225lbs x 6, 245lbs x 4

P.M: Parkour.ph Came Out for the Pain tonight!

Plyo (had to cut it short today due to time constraints)

Timer: 10secs on and 30secs off
1. Small Ankle Hops x 2 sets
2. Big Ankle Hops x 2 sets
3. Jack Hammer
4. Jack Hammer w/ 8 big jumps
5. Alternating Jack Hammer
6. Alternating Jack Hammer w/ 8 big jumps
7. Ski Jumps
8. Ski Jumps w/ 8 big jumps
9. Single Leg Hops touching Butt x 8 jumps: 2 sets on each leg
10. Single Leg Hops touching Chest x 8 jumps: 2 sets on each leg
11. Squat Jumps x 8 jumps: 4 sets
12. Lunge Jumps x 8 jumps: 4 sets

Rest: 3min

1. Depth Jumps x 10: 2 sets
2. Backward Jump to Depth Jump x 10: 2 sets

Had to go!!! :(

Feeling Good!

A.M:

Warmup: 200 kicks(front, side, roundhouse)

Dead Lift: 135lbs x12, 205lbs x 6, 255lbs x 4, 275lbs(new PR!) x 3
Power Clings: 135lbs x 8, 155lbs x 4
Push Jerks: 115lbs x 10: 2 sets
Back Squat: 135lbs x 20: 2 sets and 225lbs x 6: 2 sets

P.M:

Plyos

10secs on 30secs off
1. Small Ankle Hops x 2 sets
2. Big Ankle Hops x 2 sets
3. Jack Hammer
4. Jack Hammer w/ 8 big jumps
5. Alternating Hammer
6. Alternating Hammer w/ 8 big jumps
7. Ski Jumps
8. Ski Jumps w/ 8 big jumps
9. Single Leg Hops touching butt x 2 sets for each leg
10. Single Leg Hops touching chest x 2 sets for each leg
11. Squat Jumps x 8: 4 sets
12. Lunge Jumps x 8: 4 sets

Rest: 3min

1. Depth Jump: 18inches x 10: 2 sets
2. Backward Depth Jump to Rebound x 10: 2 sets
3. Step Ups x 8: 4 sets
4. Single Leg Up and Downs x 6: 2 sets on each leg

Rest: 3min

40 yard Sprints x 8: 1min rest between each one

Got Stronger Today!

A.M:

Warmup: 200kicks(front, side, roundhouse)

Chibata: 20sec on and 10sec rest for 8 rounds:

1. Towel Pullups
2. Exploding Pushups (finally did all 8 rounds w/ 8 pushup)
3. Lower Abs on Bosu Ball
4. Crunches on Bosu Ball 12lbs

Boxing: 15min

P.M:

Chibata: 20sec on and 10sec rest for 8 rounds:

1. Towel Hang
2. Plank w/ 45lbs
3. Handstand

Valentines Day Workout!

A.M:

Warmup: 200 kicks(front, side, roundhouse)

Dead Lift: 135lbs x 12, 205lbs x 8, 255lbs x 4, 255lbs x 4( heavy!) Double my body weight is the goal!
Power Cling: 155lbs x 4: 2 sets(this also feels heavy for me)
Push Jerks: 95lbs x 10, 115lbs x 10
Back Squat: 135lbs x 20: 2 sets and 225lbs x 6: 2 sets

Chiabata: 20sec on and 10rest for 8 rounds:
1. Towel Hang
2. 35lbs Finger Plate Holds

Slipping!

I forgot to put in yesterday's(2/12/12) workout so I am going to try and remember it:

P.M: Rain/ no outside training

Warmup: 200 kicks(front, side, roundhouse)

Dead Lift: 135lbs x 12, 205lbs x 8, 245lbs x 6, 245lbs x 4 (heavy!)
Back Squat: 135lbs x 20: 2 sets
Power Clings: 155lbslbs x 6, 155lbs x 4
Push Jerks: 95lbs x 10: 3 sets
Back Squat: 245lbs x 4, 235lbs x 4
Bulgarian Lunges: 30lbs x 6: 2sets

Chibata: 20sec on and 10rest for 8 rounds:
1. Pullups
2. Exploding Pushups
3. Bosu Ball Crunch w/ 8lbs
4. Bosu Lower Ab

Today: 2/13

Pretty Muscles Today:

1. Shoulder Press: 40lbs x 10, 45lbs x 10, 50lbs x 8
2. Rev. Flys: Superset: 20lbs x 10 and 13lbs x 10: 2sets
3. Front Raises: 20lbs x 10: 2 sets
4. Lateral Raises: 15lbs x 10: 2 sets
5. Rows: 40lbs x 10: 2 sets
6. Lat Pull down: 80lbs x 10: 2sets

Chibata: 20sec on and 10rest for 8 rounds:
1. Towel Hang
2. Plank w/45lbs
3. Handstand

So Tired!

I am so tired today. Been running only 5hrs of sleep a night. Worked out yesterday, plyo, but Levi needed my comp so I did not get to blog. Did so many things yesterday so I cannot remember the workout. Oh well... but it was a good one!

P.M:

Brian's Trx Band Workout: 40secs on and 20 rest. After doing 2 sets of each set of exercises you do Mtn. Climbers for a 1min than rest 1min before you start your next pair of exercises.

1. Trx Push Ups
Fast Squats

2. Bicep Clutch
Dive Bomber Pushup

3. Single Leg Hops w/ Trx Band
T-Pushups

4. Inverted Rows w/ Trx Band
Handstand pushups

5. Grappler Push/Pull w/ Trx Band
Lat Pull Downs

Chibata: 20sec on and 10rest for 8 rounds:
1. Towel Hang
2. Plank w/ 45lbs
3. Handstand

Stretch: 15min

Pekita Tersia!

4:45am call time. Got back by 5:45pm. 13hr Day.

P.M

2hrs of Pekita Tersia Calli. Fun and Challenging.

Chibata: 20sec on and 10sec rest for 8 rounds:
1. towel hang
2. plank w/ 45lbs
3. Handstand

New Stuff!

Had the Day off today!!!!

A.M:

warmup:
200 kicks(front, side, roundhouse)
Dead Lift: 135lbs x10, 205lbs x 6, 225lbs x 4, 225lbs x 4

Pretty Muscles:
1. Shoulder Press: 35lbs x10, 40lbs x 10, 45lbs x 10
2. Rev. Flys: Superset: 20lbs x 8 and 13lbs x 9, 20lbs x 8 and 13lbs x 8
3. Front Raises: 20lbs x 10: 2 sets
4. Later Raises: 15lbs x 10: 2 sets
5. Rows: 45lbs x 10: 2 sets

Chibata: 20sec on and 10sec rest for 8 rounds:
1. Pull ups
2. Exploding Pushups
3. Situps: boss ball w/ 8lbs
4. Lower Abs w/ boss ball

P.M:

Plyos: 10sec on and 30sec rest
1. Small Ankle hops x 2 sets
2. Big Ankle hops x 2 sets
3. Jack Hammer
4. Jack Hammer w/ big hops
5. Alternating Hammer
6. Alternating Hammer w/ big hops
7. Ski Jumps
8. Ski Jumps w/ big hops
9. Single leg hop to chest x 2 sets
10. Single leg hop to butt x 2 sets
11. Squat Jumps for 6 jumps x 4 sets
12. Lunge Jumps for 6 jumps x 4 sets

Rest 3min

1. Depth Jump x 10 for 2 sets
2. Jump down to Depth Jump x 10 for 2 sets
3. Step ups x 12 for 2 sets
4. Single Leg up and down x 6 for 4 sets
5. Broad Jump to Single Leg LLR and RRL x 12
6. 50yard sprint: 1min rest x 8

Gym:
1. Back Squat 135lbs x 12 for 2 sets
2. Power Cling 155lbs x 6 for 2 sets
3. Push Jerk x 10 for 3 sets
4. Back Squat 225lbs x6
5. Negative Back Squat 225lbs x 6 for 2 sets
6. Hamstring Pick me up w/ pushup x 10 for 2 sets

Chibata:
1. towel hang
2. Rev hyperextension

13hr Day! Gotta Love It

5:50am-7:15pm Work Day!

P.M:

Warmup: 200 kicks(front, side, roundhouse)
Dead Lift: 135lbs x 10, 185lbs x 6, 205lbs x 6, 225lbs x 6
Push Jerks?(the one you jump to lift the weight): 95lbs x10: 3 sets

Pretty Muscles:

Shoulder Press: 40lbs x 10, 45lbs x 10, 45lbs x 8
Rev Fly: Superset: 20lbs x 10 and 13lbs x10, 20lbs x 8 and 13lbs x 9
Front Single Arm Raises: 20lbs x10: 2 sets
Lateral Sing Arm Raises: 15lbs x 10: 2 sets
Single Arm Rows: 40lbs x10: 2 sets

Chibata: 20sec on and 10sec rest for 8 rounds
1. Pullup
2. Exploding Pushups
3. Situps on a Bosu ball: 8lbs
4. Towel Hang
5. Lower Ab Roll Ups on a Bosu Ball

Stretch: 15min

14hr Day and Still Did it!

Had a 4:45am call time this morning. Did not fall asleep till 1am. Woke up at 4am. We did not take a lunch on set today so we did a 14hr straight day. Not only did I suck exhaust fumes all day but we also had to eat a crappy lunch in our cars as well. So after my long day at work this is what Levi and I were able to get Durrty Wit:

P.M:

Plyo: 10sec on and 30sec Rest

1. Small Ankle Hops x 2sets
2. Big Ankle Hops x 2 sets
3. Jack Hammer
4. Jack Hammer w/ 6 Big Jumps on every 6th one
5. Alternating Jack Hammer
6. Alternating Jack Hammer w/ 6 Big Jumps on every 6th one
7. Ski Jumps
8. Ski Jumps w/ 6 Big Jumps on every 6th one
9. Lateral Jumps w/ 6 Big Jumps on every 6th one
10. Opposite Later Jumps w/ 6 Big Jumps on every 6th one
11. Squat Jumps x 6 for 2 sets
12. Lunge Jumps x6 for 2 sets

Rest: 3min between each set

1. Depth Jump x10 for 2 sets
2. Drop down to Depth Jump x10 for 2 sets
3. Drop down to Depth Jump Single Leg x10
4. Single Leg Step ups x6 for 4 sets
5. Single Leg Up and Downs x 6 for 4 sets

Rest 3min

1. Sprint 50yards x8 with 1 min rest

Weight Training in the Gym:

1. Back Squat: 135lbs x 10, 155lbs x 10
2. Clean and Jerk: 155lbs x 6, 135lbs x 6
3. Negative Back Squat: 225lbs x 6, 245lbs x 6

Chibata: 20sec on and 10sec rest for 8 rounds
1. Towel Hang
2. Rev. HyperExtensions on Bosu Ball

We had a great workout today especially after a Long Day on Set!

Brian's Trx Band Workout

P.M

Warmup: 200 kicsk(front,side, roundhouse)

Brian's Trx Band Workout: 40sec on and 20sec rest: 2sets for each pair of exercises: finish with 1min of Mtn Climber and 1min Rest between each pair of exercises.

1. Trx Band Push Up
Fast Squats

2. Trx Bicep Clutch
Dive Bomber Pushup

3. Trx Rear Foot Single Hops
T-Pushups

4. Trx Inverted Rows
Handstand Pushups

5. Trx Grappler Push/Pull
Lat Close Grip Pull Down

Chibata: 20sec on and 10rest for 8 rounds:
1. Towel Hang
2. Elbow Plank w/ 45lbs on lower back
3. Handstand

Stretch: 10min

8 Hour Day Today

Woke up today at 4:45am and got to the gym by 5:15am. Call time was 7am. Got back to the hotel at 5:30pm. So proud of myself for doing two hard and great workouts today!

A.M

Warmup: 200 kicks(front,side, roundhouse)
Dead lift: 145lbs x10, 185lbs x 8, 205lbs x 6, 205lbs x 6

Pretty Muscles:
Shoulder press: 35lbs x 10, 40lbs x 10, 45lbs x 10
Rear Raises/Flys: Superset: 20lbs x 10 and 13lbs x 10, 20lbs x 10lbs and 13lbs x 8
Front Raises: 20lbs x 10, 20lbs x 10
Single Arm Rows: 35lbs x10, 35lbs x 10
Close Grip Lat Pulldown: 40kilos x 10, 40kilos x 10

Chibata: 20sec on and 10sec rest for 8rounds:
1. Pullups: cant complete 5
2. Situps: 6kils on a boss ball
3. Pushups: clapping pushups x 8 for 4 rounds, 6 reg pushups for 4 rounds

P.M

Plyos: 10secs on and 30sec rest between each
1. Small ankle hops x 2
2. Big ankle hops x 2
3. Jack Hammer
4. jack hammer with big jump for 6 jumps
5. Alternating Jack Hammer
6. Alternating jack hammer with big jump for 6 jumps
7. Ski jumps
8. Ski jumps with big jump for 6 jumps
9. Lateral Hammers with big jump for 6 jumps
10. Other side Lateral Hammers with big jump for 6 jumps
11. Squat Jump for 6 jumps x 4
12. Lunge Jumps for 6 jumps x 4


Full Recovery:
1. Depth Jump(24inch) for 10 x 2sets
2. Jump Up 24inch to Depth jump for 10 x 2sets
3. Jump up 24inch to single leg bound to Depth jump on two feet for 10
4. Single Leg jump up 24inch to single leg bound to Depth jump on two feet for 10
5. Single Leg Up and Downs (24inch) for 6 x 2sets on each leg

Back To Gym:
1. Back Squat 145lbs x 10 2sets
2. Negative Back Squat 225lbs x 6 2sets
3. 55lbs Kettle bell swing 20 x 2sets

Chibata:
1. rev. hyperextensions(10 each round)
2. Towel hang

15min Stretch

Duration: 90min

Wednesday: REST DAY!!!

Thank god today is a rest day because I am hurting. My left ankle is swollen from jamming it in the gym. Just got done with work and now I am icing it in a bucket of ice and water. Damn I hate this!!! So freaking cold!!!!

Even though its my rest day since I am training for ANW I am going to do my forearm and grip training.

Warmup: 200 slow kicks: front, side, roundhouse


Chibata: 20sec on and 10sec rest for 8 rounds
1. Towel Hang
2. Farmer walk without the walk!

stretch 20min

Hopefully my ankle feels better tomorrow so I can hit the plyo workout hard!