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Squat
- 15 reps x 225 lbs (+48 points)
- 15 reps x 230 lbs (+49 points)
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Narrow Stance Leg Press
- 15 reps x 340 lbs (+66 points)
- 5 reps x 340 lbs (+22 points)
- 5 reps x 350 lbs (+22 points)
- 5 reps x 350 lbs (+22 points)
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Calf Press
- 15 reps x 340 lbs (+66 points)
- 5 reps x 350 lbs (+22 points)
- 5 reps x 350 lbs (+22 points)
- 5 reps x 350 lbs (+22 points)
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Leg Press
- 15 reps x 340 lbs (+66 points)
- 5 reps x 350 lbs (+22 points)
- 5 reps x 350 lbs (+22 points)
- 5 reps x 350 lbs (+22 points)
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Lying Leg Curl
- 15 reps x 135 lbs (+35 points)
- 10 reps x 135 lbs (+23 points)
- 5 reps x 120 lbs (+11 points)
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Front Squat
- 15 reps x 155 lbs (+38 points)
- 10 reps x 155 lbs (+25 points)
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Walking on Treadmill
- 0.75 miles - 00:05:00 (+37 points)
Notes: Warmup
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Running on Treadmill
- - 00:10:00 (+50 points)
Notes: HIIT interval training......pretty tough as it was after leg day.
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Alternating Leg Jump Rope
- - 00:05:00 (+25 points)
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Jump Rope Lateral Hop
- - 00:05:00 (+25 points)
Squats kicked my ass today. Had to break up the second set into sets of 5 with 15 sec of rest in between. So 3 sets of 5 to get 15 were done. Also did the squat and front squat with no shoes. Found out that running shoes/cushioned affects your stance and performance.
Did a treadmill warmup and then HIIT training on the treadmill followed by jumprope.
I still hate leg days.
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Kickboxing
- - 00:30:00 (+150 points)
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Savate
- - 00:30:00 (+150 points)
First time back to Muay Thai in almost a month......felt good but was painful as well....in a good way.
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High Box Jump
- 50 reps (+50 points)
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Jump Pull-Up
- 50 reps (+50 points)
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Kettlebell Swing
- 50 reps x 40 lbs (+69 points)
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Walking Bodyweight Lunge
- 50 reps (+50 points)
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Hanging Hip Raise
- 50 reps (+50 points)
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Push Press
- 50 reps x 45 lbs (+72 points)
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Back Extension
- 50 reps (+50 points)
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Weighted Wall Ball
- 50 reps x 20 lbs (+60 points)
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Burpee Push-Up
- 50 reps (+50 points)
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Jump Rope
- - 00:05:00 (+25 points)
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Barbell Thrusters
- 10 reps x 95 lbs (+19 points)
- 10 reps x 95 lbs (+19 points)
- 10 reps x 95 lbs (+19 points)
- 10 reps x 95 lbs (+19 points)
- 10 reps x 95 lbs (+19 points)
- 10 reps x 95 lbs (+19 points)
- 10 reps x 95 lbs (+19 points)
- 10 reps x 95 lbs (+19 points)
- 10 reps x 95 lbs (+19 points)
- 10 reps x 95 lbs (+19 points)
- 10 reps x 95 lbs (+19 points)
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Feet Elevated BOSU Ball Push-Up
- 50 reps x 0 lbs (+50 points)
- 50 reps x 0 lbs (+50 points)
- 50 reps x 0 lbs (+50 points)
- 50 reps x 0 lbs (+50 points)
- 50 reps x 0 lbs (+50 points)
- 50 reps x 0 lbs (+50 points)
- 50 reps x 0 lbs (+50 points)
- 50 reps x 0 lbs (+50 points)
- 50 reps x 0 lbs (+50 points)
- 50 reps x 0 lbs (+50 points)
The thruster/push up superset was completed in 27 minutes. Took a twenty minute break and did the filthy fifty superset which took 48 minutes.
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Bench Press
- 15 reps x 225 lbs (+48 points)
- 15 reps x 225 lbs (+48 points)
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Cable Crossover
- 15 reps x 90 lbs (+28 points)
- 15 reps x 90 lbs (+28 points)
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Seated Military Press
- 15 reps x 135 lbs (+35 points)
- 15 reps x 135 lbs (+35 points)
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Dip Machine
- 15 reps x 35 lbs (+20 points)
- 15 reps x 35 lbs (+20 points)
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EZ-Bar Lying Tricep Extension
- 15 reps x 75 lbs (+26 points)
- 15 reps x 75 lbs (+26 points)
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Tricep Pushdown
- 15 reps x 140 lbs (+36 points)
- 15 reps x 140 lbs (+36 points)
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Close Grip Push-Up
- 15 reps (+15 points)
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Decline Push-Up
- 15 reps (+15 points)
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Alternating Leg Jump Rope
- - 00:10:00 (+50 points)
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Medicine Ball Sit-Up
- 15 reps x 12 lbs (+16 points)
- 15 reps x 12 lbs (+16 points)
Pushed myself this week and couldn't even get through my pushups at the end of the workout. Only did 10 minutes of cardio due to my flight physical in the morning and first day back to Muay Thai tomorrow after work in over a month.
Its going to be painful.
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Hanging Snatch High Pull
- 5 reps x 115 lbs (+10 points)
- 5 reps x 115 lbs (+10 points)
- 5 reps x 115 lbs (+10 points)
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Front Squat
- 6 reps x 115 lbs (+12 points)
- 6 reps x 115 lbs (+12 points)
- 6 reps x 115 lbs (+12 points)
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Snatch Jump
- 5 reps x 115 lbs (+10 points)
- 5 reps x 115 lbs (+10 points)
- 5 reps x 115 lbs (+10 points)
MMA
About
This is a group for all mixed martial artists who are training to improve their fitness.
Group Totals
- 3,078,992 pounds lifted
- 235.72 miles run
- 113,480 calories burned
Aid Overall Health
