Procrastinator No More

24

Comments

  • poruchikoporuchiko Posts: 119
    July 4, 2015

    Warm Up - 5 mins

    1st Set

    TRX Pull Ups (60 deg.) - 3 mins
    Single Leg Box Step up - 3 mins
    Lateral Lunges - 3 mins
    Single leg Medicine Ball Lift and Chop (15lbs) - 3 mins
    Superman - 3 mins
    Ball run - 3 mins

    Rest - 2 mins

    2nd Set

    TRX Pull ups (45 deg) - 2 mins
    Weighted Single Leg Box Step Up (10 lbs dumbbells) - 2 mins
    Weighted Lateral Lunges (15 lbs dumbbells) - 2 mins
    Single leg Medicine Ball Lift and Chop (20lbs) - 2 mins
    Superman + Back Extension - 2 mins
    Ball Run - 2 mins

    Pull Ups - 3 sets to failure (although di naman karamihan XD)

    Supplements Taken:
    2 BCAA capsules (40 mins before workout)
    1 scoop whey protein shake (during workout)
    1 scoop whey protein shake (post workout)
    2 BCCA capsules (post workout)
  • poruchikoporuchiko Posts: 119
    July 7, 2015

    Warm-up - 10 mins.

    Deadlift
    1st set: Oly Bar only - 12 reps
    2nd set: Oly Bar + 5 kilos x2 - 10 reps
    3rd set: Oly Bar + 10 kilos x2 - 8 reps
    (with rest in between)

    Cleans
    1st set: ordinary bar - 12 reps
    2nd set: Empty Oly Bar - 10 reps
    3rd set: Oly bar + 5 kilos x2 - 8 reps
    (with rest in between)

    Thrusters
    1st set: Ordinary bar - 12 reps
    2nd set: Empty Oly bar - 10 reps
    3rd set: Empty Oly bar - 8 reps
    (with rest in between)

    Post-Exhaust(?) - 2 sets

    Overhead Plate Press - 15 reps
    Overhead Plate Tricep Extension - 15 reps
    Plate Halo - 15 reps
    Plate Wood Chops - 15 reps on each side
    Shoulder Plate Pulls - 15 reps

    Supplements Taken:
    2 BCAA capsules (40 mins before workout)
    1 scoop whey protein shake (during workout)
    1 scoop whey protein shake (post workout)
    2 BCCA capsules (post workout)
  • badass_vinchbadass_vinch Posts: 4,460A-Class
    bro, I think you're using way too light poundages especially on the DL. Kahit inaaral mo pa lang yung form based on your BW and height you could start with 100lbs on your first attempt. You could even DL more than you BW after a few sets. Try it :)

    live&dieNATURAL

  • poruchikoporuchiko Posts: 119
    bro, I think you're using way too light poundages especially on the DL. Kahit inaaral mo pa lang yung form based on your BW and height you could start with 100lbs on your first attempt. You could even DL more than you BW after a few sets. Try it :)

    Sir @badass_vinch, tama kayo sobrang gaan nga nung deadlift. pero sabi nga nung trainer, more on proper form muna daw kami. Pero yung sa Cleans at Thrusters hirap na ko kahit sa Oly bar pa lang po. Kaso prob lang po is wala pang mabibigat na plates sila. Yan pa lang po available plates. tsaka sabi po, after makuha ko na daw po yung form, gagawing circuit na rin po namin kasi yan. DL, Cleans, Thrusters, then Pull Ups daw po. Pero yun nga po, di ko na enjoy Deadlift. although feel ko di pa rin perfect yung form ko. hehe.
  • badass_vinchbadass_vinch Posts: 4,460A-Class
    poruchiko wrote:
    bro, I think you're using way too light poundages especially on the DL. Kahit inaaral mo pa lang yung form based on your BW and height you could start with 100lbs on your first attempt. You could even DL more than you BW after a few sets. Try it :)

    Sir @badass_vinch, tama kayo sobrang gaan nga nung deadlift. pero sabi nga nung trainer, more on proper form muna daw kami. Pero yung sa Cleans at Thrusters hirap na ko kahit sa Oly bar pa lang po. Kaso prob lang po is wala pang mabibigat na plates sila. Yan pa lang po available plates. tsaka sabi po, after makuha ko na daw po yung form, gagawing circuit na rin po namin kasi yan. DL, Cleans, Thrusters, then Pull Ups daw po. Pero yun nga po, di ko na enjoy Deadlift. although feel ko di pa rin perfect yung form ko. hehe.


    No offense to the trainer but I think he should assess the fitness level of his trainees. Cookie cutter approach doesn't work well with people who have above average goals. I agree with learning proper form but like I said you can learn the form using 100lbs. That way you're learning and establishing a good base at the same time. Cleans are harder to master so I understand that. I bet MMA/boxing instructor nagtuturo sayo or Crossfit box yang napasukan mo.

    live&dieNATURAL

  • poruchikoporuchiko Posts: 119
    poruchiko wrote:
    bro, I think you're using way too light poundages especially on the DL. Kahit inaaral mo pa lang yung form based on your BW and height you could start with 100lbs on your first attempt. You could even DL more than you BW after a few sets. Try it :)

    Sir @badass_vinch, tama kayo sobrang gaan nga nung deadlift. pero sabi nga nung trainer, more on proper form muna daw kami. Pero yung sa Cleans at Thrusters hirap na ko kahit sa Oly bar pa lang po. Kaso prob lang po is wala pang mabibigat na plates sila. Yan pa lang po available plates. tsaka sabi po, after makuha ko na daw po yung form, gagawing circuit na rin po namin kasi yan. DL, Cleans, Thrusters, then Pull Ups daw po. Pero yun nga po, di ko na enjoy Deadlift. although feel ko di pa rin perfect yung form ko. hehe.


    No offense to the trainer but I think he should assess the fitness level of his trainees. Cookie cutter approach doesn't work well with people who have above average goals. I agree with learning proper form but like I said you can learn the form using 100lbs. That way you're learning and establishing a good base at the same time. Cleans are harder to master so I understand that. I bet MMA/boxing instructor nagtuturo sayo or Crossfit box yang napasukan mo.

    Yes sir @badass_vinch Juijitsu practioner yung nag-iinstruct sakin. And aminado naman sya na di naman daw lalaki katawan ko dun sa pinagawa nya. More on explosiveness daw po yung madedevelop ko dun. Kinda parang crossfit box nga po yung setup nya, pero kahit sila di sila ganon ka pabor sa crossfit. Kaya di nila inoofer yung crossfit training. Circuit training and Muay Thai and offer nila, depende sa day. Pero sabi naman po kahapon, on going naman na daw po yung plan to buy new plates. Sana nga meron na by 50s or mas mabigat pa para pampalakas. :D
  • poruchikoporuchiko Posts: 119
    July 9, 2015

    Warm-up - 10 mins.

    Set 1:
    Deadlift: Oly Bar only - 15 reps
    Cleans: Oly Bar only - 10 reps
    Thrusters: Oly Bar only - 10 reps

    3 minute rest

    Set 2:
    Deadlift: Oly bar + 5 kilos x2 - 12 reps
    Cleans: Oly bar + 5 kilos x2 - 8 reps
    Thrusters: Oly bar + 5 kilos x 2 - 8 reps

    3 minute rest

    Set 3:
    Cleans: Oly bar + 5 kilos x 2 - 8 reps
    Thrusters: Oly bar + 5 kilos x2 - 8 reps
    Deadlift: Oly bar + 10 kilos x 2 - 12 reps

    Test set:
    Cleans: Oly bar + 10 kilos - 2 reps
    Thrusters: Oly bar + 10 kilos - 2 reps



    Supplements Taken:
    2 BCAA capsules (40 mins before workout)
    1 scoop whey protein shake (during workout)
    1 scoop whey protein shake (post workout)
    2 BCCA capsules (post workout)
  • poruchikoporuchiko Posts: 119
    July 12, 2015

    Warm-up - 10 mins.

    Set 1:
    Deadlift: Oly Bar only - 25 reps (sariling kagustuhan)
    Cleans: Oly Bar only - 12 reps
    Thrusters: Oly Bar only - 12 reps

    3 minute rest

    Set 2:
    Deadlift: Oly bar + 5 kilos x2 - 15 reps
    Cleans: Oly bar + 5 kilos x2 - 10 reps
    Thrusters: Oly bar + 5 kilos x 2 - 10 reps

    3 minute rest

    Set 3:
    Deadlift: Oly Bar + 10 kilos x 2 - 12 reps
    Cleans: Oly bar + 10 kilos x 2 - 8 reps
    Thrusters: Oly bar + 10 kilos x2 - 8 reps

    (Pahabol)
    Deadlift: Oly Bar + 15 kilos x 2 - 8 reps

    2 sets of:
    Overhead Plate Press (10kgs) - 10 reps
    Overhead Plate Tricep Extension (10kgs) - 10 reps
    Plate Halo (10 kgs) - 10 reps
    Plate Wood Chops (10 kgs) - 10 reps on each side
    Shoulder Plate Pulls (10 kgs) - 10 reps

    3rd set:
    Overhead Plate Press (35lbs) - 5 reps
    Overhead Plate Tricep Extension (35lbs) - 5 reps
    Plate Halo (35 lbs) - 3 reps per direction
    Plate Wood Chops (35 lbs) - 5 reps on each side
    Shoulder Plate Pulls (35 lbs) - 5reps

    Supplements Taken:
    2 BCAA capsules (40 mins before workout)
    1 scoop whey protein shake (during workout)
    1 scoop whey protein shake (post workout)
    2 BCCA capsules (post workout)
  • poruchikoporuchiko Posts: 119
    July 16, 2015

    Warm up: 10 mins

    Stability Circuit: (3 sets)

    Single leg Opposite cone reach - 2 mins
    Single leg Airplane - 2 mins
    Gorilla Hop - 2 mins
    Lying stability ball knee ins - 2 mins
    X hop - 2 mins
    Single leg cone reach - 2 mins

    Overhead Plate Press (10kgs) - 15 reps
    Overhead Plate Tricep Extension (10kgs) - 15 reps
    Plate Halo (10 kgs) - 15 reps per direction
    Plate Wood Chops (10 kgs) - 15 reps on each side
    Shoulder Plate Pulls (10 kgs) - 15 reps

    Core workout ( 2 sets)
    Plate pullover bent leg crunch (10 kgs) - 40 secs
    Toe reach crunch (10 kgs) - 40 secs
    Russian twist (10 kgs) - 40 secs
    Leg raise - 40 secs
    Toes to bar - 40 secs

    Supplements Taken:
    2 BCAA capsules (40 mins before workout)
    1 scoop whey protein shake (during workout)
    1 scoop whey protein shake (post workout)
    2 BCCA capsules (post workout)
  • nrg500nrg500 Posts: 1,235B-Class
    poruchiko wrote:
    poruchiko wrote:
    bro, I think you're using way too light poundages especially on the DL. Kahit inaaral mo pa lang yung form based on your BW and height you could start with 100lbs on your first attempt. You could even DL more than you BW after a few sets. Try it :)

    Sir @badass_vinch, tama kayo sobrang gaan nga nung deadlift. pero sabi nga nung trainer, more on proper form muna daw kami. Pero yung sa Cleans at Thrusters hirap na ko kahit sa Oly bar pa lang po. Kaso prob lang po is wala pang mabibigat na plates sila. Yan pa lang po available plates. tsaka sabi po, after makuha ko na daw po yung form, gagawing circuit na rin po namin kasi yan. DL, Cleans, Thrusters, then Pull Ups daw po. Pero yun nga po, di ko na enjoy Deadlift. although feel ko di pa rin perfect yung form ko. hehe.


    No offense to the trainer but I think he should assess the fitness level of his trainees. Cookie cutter approach doesn't work well with people who have above average goals. I agree with learning proper form but like I said you can learn the form using 100lbs. That way you're learning and establishing a good base at the same time. Cleans are harder to master so I understand that. I bet MMA/boxing instructor nagtuturo sayo or Crossfit box yang napasukan mo.

    Yes sir @badass_vinch Juijitsu practioner yung nag-iinstruct sakin. And aminado naman sya na di naman daw lalaki katawan ko dun sa pinagawa nya. More on explosiveness daw po yung madedevelop ko dun. Kinda parang crossfit box nga po yung setup nya, pero kahit sila di sila ganon ka pabor sa crossfit. Kaya di nila inoofer yung crossfit training. Circuit training and Muay Thai and offer nila, depende sa day. Pero sabi naman po kahapon, on going naman na daw po yung plan to buy new plates. Sana nga meron na by 50s or mas mabigat pa para pampalakas. :D

    Iba ang training program ng MMA fighter / Muay Thai fighter kumpara sa bodybuilder

    Kung ang gusto mo ay ripped body, build more muscle mass then cut excess body fat. Get strong in compound exercises like pull ups, dips, squat, deadlift, chest press, overhead pressing and rows.

    Ang daming non-sense dyan sa current training program mo kung ang usapan ay muscle building
  • poruchikoporuchiko Posts: 119
    July 18, 2015

    Warm-up: 10 mins

    Stability workout:

    Set 1:
    Stability Ball Push Up: 40 secs
    Single leg Box Step Up + 10lbs dumbbells : 40 secs
    Single leg Dumbbell Row (10 lbs): 40 secs
    Shoulder Press Lunge (10 lbs): 40 secs
    L-Sit: 40 secs
    Tire Run: 40 secs

    Set 2:
    Stability Ball Push Up: 40 secs
    Single leg Box Step Up + 12lbs dumbbells : 40 secs
    Single leg Dumbbell Row (12 lbs): 40 secs
    Shoulder Press Lunge (12 lbs): 40 secs
    L-Sit: 40 secs
    Tire Run: 40 secs

    Set 3:
    Set 1:
    Stability Ball Push Up: 40 secs
    Single leg Box Step Up + 15lbs dumbbells : 40 secs
    Single leg Dumbbell Row (15 lbs): 40 secs
    Shoulder Press Lunge (15 lbs): 40 secs
    L-Sit: 40 secs
    Tire Run: 40 secs

    2 sets of:

    Overhead Plate Press (10kgs) - 10 reps
    Overhead Plate Tricep Extension (10kgs) - 10 reps
    Plate Halo (10 kgs) - 10 reps
    Plate Wood Chops (10 kgs) - 10 reps on each side
    Shoulder Plate Pulls (10 kgs) - 10 reps
    Plate pullover bent leg crunch (10 kgs) - 40 secs
    Toe reach crunch (10 kgs) - 40 secs
    Russian twist (10 kgs) - 40 secs
    Leg raise - 40 secs
    Toes to bar - 40 secs

    Supplements Taken:
    2 BCAA capsules (40 mins before workout)
    1 scoop whey protein shake (during workout)
    1 scoop whey protein shake (post workout)
    2 BCCA capsules (post workout)
  • poruchikoporuchiko Posts: 119
    nrg500 wrote:
    poruchiko wrote:
    poruchiko wrote:
    bro, I think you're using way too light poundages especially on the DL. Kahit inaaral mo pa lang yung form based on your BW and height you could start with 100lbs on your first attempt. You could even DL more than you BW after a few sets. Try it :)

    Sir @badass_vinch, tama kayo sobrang gaan nga nung deadlift. pero sabi nga nung trainer, more on proper form muna daw kami. Pero yung sa Cleans at Thrusters hirap na ko kahit sa Oly bar pa lang po. Kaso prob lang po is wala pang mabibigat na plates sila. Yan pa lang po available plates. tsaka sabi po, after makuha ko na daw po yung form, gagawing circuit na rin po namin kasi yan. DL, Cleans, Thrusters, then Pull Ups daw po. Pero yun nga po, di ko na enjoy Deadlift. although feel ko di pa rin perfect yung form ko. hehe.


    No offense to the trainer but I think he should assess the fitness level of his trainees. Cookie cutter approach doesn't work well with people who have above average goals. I agree with learning proper form but like I said you can learn the form using 100lbs. That way you're learning and establishing a good base at the same time. Cleans are harder to master so I understand that. I bet MMA/boxing instructor nagtuturo sayo or Crossfit box yang napasukan mo.

    Yes sir @badass_vinch Juijitsu practioner yung nag-iinstruct sakin. And aminado naman sya na di naman daw lalaki katawan ko dun sa pinagawa nya. More on explosiveness daw po yung madedevelop ko dun. Kinda parang crossfit box nga po yung setup nya, pero kahit sila di sila ganon ka pabor sa crossfit. Kaya di nila inoofer yung crossfit training. Circuit training and Muay Thai and offer nila, depende sa day. Pero sabi naman po kahapon, on going naman na daw po yung plan to buy new plates. Sana nga meron na by 50s or mas mabigat pa para pampalakas. :D

    Iba ang training program ng MMA fighter / Muay Thai fighter kumpara sa bodybuilder

    Kung ang gusto mo ay ripped body, build more muscle mass then cut excess body fat. Get strong in compound exercises like pull ups, dips, squat, deadlift, chest press, overhead pressing and rows.

    Ang daming non-sense dyan sa current training program mo kung ang usapan ay muscle building

    Sir @nrg500 Mas ideal po ba ang bulking muna then saka mag cut? Kasi ang plan ko po kasi sa ngayon eh cut for 3 months then saka ako magbubulk (going heavy buhat sa bakal gym). Pero next next week sasamahan ko na rin po ng muay thai training hehe. Ano po yung sa tingin nyo ang mga non-sense sa training ko po at dapat iwasan?

    Thanks po!
  • nrg500nrg500 Posts: 1,235B-Class
    There is nothing to show if you will lose the excess body fat. Mahina ka pa, konti muscle mass. Magmumukha ka lang may sakit

    Magpalakas ka muna para madagdagan ang muscle mass. Palitan mo na ang training program mo
  • poruchikoporuchiko Posts: 119
    July 28, 2015

    Warm Up: 10 mins

    First Circuit:
    (3 Sets - 30 secs - 1 min rest after circuit set)

    2 sets of:
    Kettlebell Swing (12kg)
    Dumbbell Burpees (15lbs)
    Sit-Up Snatch (5kg)
    Box Step Up
    Cross Body Mountain Climbers
    Superman
    Lunge Bicep Curls (12 lbs)
    Spiderman Push Ups

    1 set of:
    Kettlebell Swing (14kg)
    Dumbbell Burpees (20lbs)
    Sit-Up Snatch (5kg)
    Box Step Up
    Cross Body Mountain Climbers
    Superman
    Lunge Bicep Curls (14 lbs)
    Spiderman Push Ups

    2nd Circuit
    (3 sets - No rest in between circuit sets)
    Dumbbell Lateral raise-Dumbbell Front Raise-Dumbbell Upright Row (5 reps/20lbs)
    Dumbbell Lateral raise-Dumbbell Front Raise-Dumbbell Upright Row (3 reps/15 lbs)
    Dumbbell Lateral Raise-Dumbbell Front Raise-Dumbbell Upright Row (1 rep/25 lbs)

    3rd Circuit
    (3 sets - 2 mins rest after circuit sets)

    2 sets of:
    Overhead Plate Press (10 reps/10kg)
    Overhead Plate Tricep Extension (10 reps/10kg)
    Plate Halo (10 reps/10kg)
    Plate Wood Chops (10 reps on each side/10kg)
    Shoulder Plate Pulls (10 reps/10kg)

    1 set of:
    Overhead Plate Press (5 reps/35lbs)
    Overhead Plate Tricep Extension (5 reps/35lbs)
    Plate Halo (5 reps/35lbs)
    Plate Wood Chops (5 reps/35lbs)
    Shoulder Plate Pulls (5 reps/35lbs)


    Supplements Taken:
    2 BCAA capsules (60 mins before workout)
    5g Creatine (60 mins before workout)
    2 BCAA capsules (20 mins after workout)
  • poruchikoporuchiko Posts: 119
    July 30, 2015

    Warm Up: 6 mins

    Circuit Training (40 secs)

    1 set of:
    Squat (Oly Bar + 5kgx2)
    Medicine Ball Slam (20 lbs)
    Russian Twist (20 lbs)
    Alternating Lunge Jumps
    Ladders (Ickey Shuffle + Single Leg Stuffle)
    Tire Flip with Drag

    2 sets of:
    Squat (Oly Bar + 10kgx2)
    Medicine Ball Slam (20 lbs)
    Russian Twist (20 lbs)
    Alternating Lunge Jumps
    Ladders (Ickey Shuffle + Single Leg Stuffle)
    Tire Flip with Drag

    Core workout (3 sets/40 secs):
    Plank
    Side Planks
    Russian Twist (20 lbs)
    Plate pullover bent leg crunch (10 kgs)
    Leg Raises

    Wide Grip Pullups (12/10/8)
    Tricep Dips (10/10/10)

    3 sets of:
    Overhead Plate Press (35lbs) -5 reps
    Overhead Plate Tricep Extension (35lbs) - 5 reps
    Plate Halo (35 lbs) - 5 reps
    Plate Wood Chops (35 lbs) - 5 reps on each side
    Shoulder Plate Pulls (35 lbs) - 5 reps

    Supplements Taken:
    2 BCAA capsules (60 mins before workout)
    5g Creatine (60 mins before workout)
    2 BCAA capsules (20 mins after workout)
  • poruchikoporuchiko Posts: 119
    July 31, 2015

    Warm Up: 6-7 mins

    Muay Thai Training:

    Shadow Boxing (3 mins/3 sets)
    Heavy Bags ( 3 mins / 3 sets)
    Pad work with Trainer (3 mins / 3 sets)

    (3 sets - No rest in between circuit sets)
    Dumbbell Lateral raise-Dumbbell Front Raise-Dumbbell Upright Row (5 reps/20lbs)
    Dumbbell Lateral raise-Dumbbell Front Raise-Dumbbell Upright Row (3 reps/15 lbs)
    Dumbbell Lateral Raise-Dumbbell Front Raise-Dumbbell Upright Row (1 rep/25 lbs)

    Core Workout (3 sets / 15 reps each)
    Weighted Crunches (10kgs) - Reverse Crunches - 60 secs rest
    Hanging Leg Raises - Hanging knee Raises

    Supplements Taken:
    2 BCAA capsules (40 mins before workout)
    5g Creatine (40 mins before workout)
    2 BCAA capsules (20 mins after workout)
  • poruchikoporuchiko Posts: 119
    August 1, 2015

    Warm Up: 6-7 mins


    Circuit Training (3 sets / 40 secs each / 1 min rest after sets)

    Tire Flip with Drag
    Deep Squat (Oly Bar)
    Pivoting Medicine Ball Slam (20 lbs)
    Plate Rotation to Wood Chop (5 kgs)
    Weighted Alternating Lunge (14 lbs x2)
    In and Out Agility Ladder Drill

    Note: Eto yung araw na pakiramdam ko eh napagod ako ng husto. kaya wala na nagawa after the circuit. :P


    Supplements Taken:
    2 BCAA capsules (60 mins before workout)
    5g Creatine (60 mins before workout)
    2 BCAA capsules (20 mins after workout)
  • poruchikoporuchiko Posts: 119
    August 3, 2015

    Warm Up: 6-7 mins

    Muay Thai Training:

    Shadow Boxing (3 mins/3 sets)
    Heavy Bags ( 3 mins / 3 sets)
    Pad work with Trainer (3 mins / 2 sets)

    Core Workout (3 sets / 40 secs each / 1 min rest after sets)
    Plank
    Side Plank with Hip Dips
    L Sit
    Russian Twist
    Pullover Bent Leg Crunches

    Supplements Taken:
    2 BCAA capsules (40 mins before workout)
    5g Creatine (40 mins before workout)
    2 BCAA capsules (10 mins after workout)
  • poruchikoporuchiko Posts: 119
    Aug 4, 2015

    Warm Up: 6-7 mins

    Circuit Training (3 sets/ 30 secs / 1 min rest after sets)

    2 sets of:
    Pull Ups (BW)
    Front Squat (Oly Bar Only)
    Dumbbell Backward Lunges (20 lbs each)
    Explosive Medicine Ball Slam (20 lbs)
    Dumbbell Sit Up Snatch (20 lbs)
    Speed Rope

    1 set of:
    Pull Ups (BW)
    Front Squat (Oly Bar + 5 kg x 2)
    Dumbbell Backward Lunges (20 lbs each)
    Explosive Medicine Ball Slam (20 lbs)
    Dumbbell Sit Up Snatch (20 lbs)
    Speed Rope

    Core Workout: (4 sets / 12 reps / 30 secs rest between sets)

    Weighted Crunches (20 lbs) - Reverse Crunches
    Hanging Leg Raise - Hanging Knee Raise

    Supplements Taken:
    2 BCAA capsules (30 mins before workout)
    5g Creatine (30 mins before workout)
    2 BCAA capsules ( 20 mins after workout)
  • poruchikoporuchiko Posts: 119
    Aug 5, 2015

    Warm Up: 7 mins

    Muay Thai Training:

    Muay Thai Circuit (3 sets / 1 min / 1 min rest after set)
    Knees to Heavy Bag
    Push Kick to Wall Bag
    Tire Jump
    Rapid Punches
    Heavy Back Alternate Kicks

    Technique Drills with Partner (3 mins)
    1st Drill:
    Jab-Straight-Hook-Leg Kick(R)
    2nd Drill:
    Jab-Straight-Hook-Leg Kick(R)-Block
    3rd Drill:
    Jab-Straight-Hook-Leg Kick(R)-Block-Straight-Hook-Jab-Leg Kick(L)

    Pad works (3mins / 3 sets)

    Hardening:
    Inside Left Leg Kick (12 reps)
    Inside Right Leg Kick (12 reps)
    Outside Left Leg Kick (12 reps)
    Outside Right Leg Kick (12 reps)
    Body Kick-Left Side (12 reps)
    Body Kick-Right Side (12 reps)
    Push Kick to abdominals (12 reps)

    Supplements Taken:
    2 BCAA capsules (20 mins before workout)
    2 BCAA capsules ( 20 mins after workout)
    5g Creatine (3 hrs after workout)
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