April 17th
Floor Press
135/12
185/10
225/8
245/6
275/5
300/5
315/3
275/9
Pull Ups
11 sets of 4 reps
April 20th
Dead Hang Pull Ups with one sec between each rep
11 sets of 4
One Arm Floor Press
50/15
70/10
80/10
90/10
105/8
115/5
130/3R 4L
140/3L 4R
Weighted Decline Bench Sit Ups
120/20
165/15
210/12
255/12
April 22nd
One Arm Push Press
30/10
50/5
70/4
90/3
100/3
110/3
120/3
130/2R 1L
140/1R
Pull Ups
5 sets of 5
Thursday, April 23, 2009
Wednesday, April 15, 2009
Tuesday, April 14, 2009
Strength and Power Session
Floor Press
135/12
185/10
225/8
245/6
275/5
300/5
315/3...2 were forced reps...
275/9 reps... failed on 10th rep attempt...
Pull Ups
8 sets of 4 reps... each rep done from a dead hang...
135/12
185/10
225/8
245/6
275/5
300/5
315/3...2 were forced reps...
275/9 reps... failed on 10th rep attempt...
Pull Ups
8 sets of 4 reps... each rep done from a dead hang...
Friday, April 10, 2009
Awesome Quote...
"Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind. The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back." -- Henry Rollins
Thursday, April 9, 2009
Strength and Power Session
April 6th...
Mil. Press from bottom position on pins...
45/12
135/12
185/12
225/8
265/5
285/3
300/1
Wide Pull Downs
120/15
180/8
220/8
260/10
April 8th...
Bent BB Rows
45/15
135/15
225/15
275/15
315/12
365/10
405/10
Pause Bench Press
45/15
135/12
185/10
225/8
265/3
275/2
275/2
Mil. Press from bottom position on pins...
45/12
135/12
185/12
225/8
265/5
285/3
300/1
Wide Pull Downs
120/15
180/8
220/8
260/10
April 8th...
Bent BB Rows
45/15
135/15
225/15
275/15
315/12
365/10
405/10
Pause Bench Press
45/15
135/12
185/10
225/8
265/3
275/2
275/2
Sunday, April 5, 2009
I truly believe that I have the greatest job in the world....PERIOD. I have the distinct honor and privilege to teach and train a group of individuals who absolutely want to better themselves in every capacity and help others as well. I have done my very best to present a Warrior Family atmosphere in every way. I get very disappointed when I am looking at various MMA / Martial Arts forums and I see so many people with very warped views of MMA, Martial Arts, Honor, Self Respect and all the attributes that encompass being a warrior and a good human being in general.
In many respects our society as a whole is responsible for enabling such views. The "get anything you want now, made your way, fast and in a hurry" mentality is very much a psychological disease and turns into a daily mindset for many people. This has happened in the Martial Arts world as well. I truly love the Martial Arts and the sport of MMA with all my heart and it saddens me to see certain individuals representing the Martial Arts or MMA the way they do. I really feel that I have been very fortunate to have been taught by a few great human beings in my life. On the other hand there have been many not so good individuals as well, in which I learned how not to be towards others.
There are a great deal of people who view MMA fighters and practitioners as brawlers and bullies who just want to kick people heads in. Who can honestly blame them when you see these exact types of MMA fighters in the mainstream promotions on television. Talk about bad representatives of the sport and Martial Arts in general.
Since I began teaching and coaching full time in the last few years I have literally talked to a few hundred people who "want to be cage fighters", most of which had horrible attitudes and wanted to train for all the wrong reasons. The students who currently train with me are the rare exception and are great human beings.
The fact of the matter is ANYONE CAN LEARN HOW TO FIGHT.... VERY FEW PEOPLE HAVE WHAT IT TAKES....HEART, MIND, and SOUL.... TO BE A WARRIOR. I have met warriors who have never stepped into the cage and I have meet World Champion fighters who are NOT warriors.
In many respects our society as a whole is responsible for enabling such views. The "get anything you want now, made your way, fast and in a hurry" mentality is very much a psychological disease and turns into a daily mindset for many people. This has happened in the Martial Arts world as well. I truly love the Martial Arts and the sport of MMA with all my heart and it saddens me to see certain individuals representing the Martial Arts or MMA the way they do. I really feel that I have been very fortunate to have been taught by a few great human beings in my life. On the other hand there have been many not so good individuals as well, in which I learned how not to be towards others.
There are a great deal of people who view MMA fighters and practitioners as brawlers and bullies who just want to kick people heads in. Who can honestly blame them when you see these exact types of MMA fighters in the mainstream promotions on television. Talk about bad representatives of the sport and Martial Arts in general.
Since I began teaching and coaching full time in the last few years I have literally talked to a few hundred people who "want to be cage fighters", most of which had horrible attitudes and wanted to train for all the wrong reasons. The students who currently train with me are the rare exception and are great human beings.
The fact of the matter is ANYONE CAN LEARN HOW TO FIGHT.... VERY FEW PEOPLE HAVE WHAT IT TAKES....HEART, MIND, and SOUL.... TO BE A WARRIOR. I have met warriors who have never stepped into the cage and I have meet World Champion fighters who are NOT warriors.
Friday, April 3, 2009
Strength and Power Session
A.M.
Bent Over Rows
45/15
135/15
225/15
275/10
315/10
365/10
405/8
455/3
485/1 (New PR)
PM
One Arm DB Floor Press
70/10
85/8
100/8
115/8
125/4 (New PR for reps)
Tate Press
50/12
70/10
85/10
100/10
Bent Over Rows
45/15
135/15
225/15
275/10
315/10
365/10
405/8
455/3
485/1 (New PR)
PM
One Arm DB Floor Press
70/10
85/8
100/8
115/8
125/4 (New PR for reps)
Tate Press
50/12
70/10
85/10
100/10
Wednesday, April 1, 2009
Strength and Power Session
DB External Rot.
5/15
5/15
Cable Internal Rot.
5/15
5/15
Cable Ext. Rot.
5/15
5/15
Mil. Press
45/15
45/15
135/12
185/10
225/8
265/3
300/2
Cross Pull Downs
50/10
70/10
90/10
100/10
110/8
130/8
Mil. Press from Pins set at Bottom position
225/3
245/3
265/2
275/1
295/1
5/15
5/15
Cable Internal Rot.
5/15
5/15
Cable Ext. Rot.
5/15
5/15
Mil. Press
45/15
45/15
135/12
185/10
225/8
265/3
300/2
Cross Pull Downs
50/10
70/10
90/10
100/10
110/8
130/8
Mil. Press from Pins set at Bottom position
225/3
245/3
265/2
275/1
295/1
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