ABCbodybuilding - View Single Post - Boka's Journal - Gearing up for DESTRUCTION!
View Single Post
  #18  
Old 12-21-2007, 11:43 AM
Boka Boka is offline
Boka should change his/her status!
Heavyweight
 
Join Date: Oct 2003
Location: Toronto, Ontario
Posts: 2,828
Default Re: Boka\'s Journal - A Return to Training.

Tuesdays workouts

DATE: Dec 18th 2007

<font color="blue"> STRENGTH TRAINING </font> 4:00PM

BENCH PRESS ss PULL UPS
5/135 ss 6/bw
5/155 ss 6/bw
5/175 ss 6/bw
5/185 ss 5/bw
5/185 ss 5/bw
-- 45sec brakes

INCLINE DB PRESS ss INCLINE DB FLYS
10/45 ss 12/20
10/50 ss 12/20
8/55 ss 12/20
8/60 ss 10/20
-- 45sec brakes

DECLINE PRESS
5/135
5/155
5/175
5/185
5/195
-- 1min brakes

KB GRAPPLERS PRESS
10/36
10/36
10/36
-- 30sec brakes

TIME: 30min

<font color="purple">CROSSFIT WORKOUT</font> - 7:00PM

ONE POOD KB SWING ss 12LB MEDBALL FLOOR SLAMS
Reps = 10-9-8-7-6-5-4-3-2-1
TIME = 4:41min

1min brakes

ROWING MACHINE
DISTANCE: 1,000meters
TIME: 3:49min

A short but very effective workout.

<font color="brown">MUAT THAI</font> - 8:00PM

About an hour and a half workout.

Again a good productive day.
__________________
CPT, AKC, CF Level 1
MY BLOG

Certified Personal Trainer
Certified Kettlebell Instructor
Level 1 Crossfit Instructor
Reply With Quote