Freestyle workout

Freestyle Workout

This took place on last Tuesday. I was suppose to train a client and they ended up backing out so I had a free evening to do what I wanted to and had no idea in which way i wanted to train So i starting just putting movements together and it ended up being a great workout:) As much as I try to prepare my workouts, but sometimes it's great for you mind and body to just go in there and wing it!!!!!!!! This is what i ended up doing

barbell box squat 225lb.s about 13 reps
I did 5 sets pretty much back to back with lil rest
Super set with muscle-ups 4 reps

Next was heavy dumbbell step ups (55lbs.) 6 per leg
with this I did about 4 sets
Super set with Heavy dumbbell snatches worked up to a 75lbs. Snatch!!!! this was a PR for me so i was hyped about that

Finished with some AB work then made it home in time for the play offs.. peace

Chest Blast for a week:)

Chest blast

Now if you've been following my blog you'll know that I got this crazy shoulder injury a few months ago and it hasn't allowed me to bench press for awhile. In fact it would bother me so much I wouldnt even want to try and bench press for fear of making it worst. Last monday was my 1st time getting back on the horse as they say:) This is how it went

Flat Barbell bench press We worked UP to about 255lbs. or so....Felt great about that. Then worked back down to about 185lbs. I ended up being almost 10 sets of bench press for a average of about 10-12 reps!!!!!!!! Thats a ton of volume:):) was sore for the rest of the week too


Next we did machine incline press because I didn't want to push my shoulder any more after all those sets on the flat. 3 sets of about 15

After that we moved on to Lower cable cross for the upper chest. Went light on the weight and really focused on that squeeze at the top. 3 sets of 10

Finished with Single arm over head tricep extensions with a dumbbell. Used a 20lbs. and went up to about 13 reps...once again pushing the squeeze factor....think im going to use these more often in fact.

Sandbag Leg blast!

Sand bag Leg blast!

This is a workout I did on monday From my man Zach(guy in Pic) From the undergroundstrengthcoach.com site. This was alot tougher then it may seem on paper just reading it. give it a go if you think your so tough:):)

Me and my partner Grab a 110lbs. sand bag and wrestle it to your back. Your going to walk with it for 10 steps, do 5 squats, take 10 more steps, then 4 squats. you keep this process going until you hit one and then pass the bag to your partner and he does the same thing.

we did this for 3 sets....talk about sucks:):)

Next we moved on to KB split squats 3 sets of 6 with a 45lbs. KB if you dont have one then use a dumbbell of course.

after that we did barbell stiff-leg deadlifts 3 sets of 12 used 135lbs.

Finished off with some Ab work. Rock it out and tell me about it

Chest burn

Chest burn

Another lunch time workout. With me getting so many clients as of late I have to get my workouts in some kinda way and this is my only open hour to myself as of late.

Flat bench dumbbell press 4 sets of 10 went up to the 95's If you been following my site I had a shoulder injury some months back and this was my 1st time pressing on the flat bench in months....and going that high in poundage

Inclince press machine 3 sets of 12 This was my 1st time using any kinda machine like this in years:) Not really a big fan of machine but if your hurt already and you don't have anybody to spot you you gotta do what you have to.

finished with Power wheel hand walks. 4 trips...about 25 yards a piece. that was thursday and today is sunday and i swear i still feel those

BACK to the basics

Back to the basics

This was my back workout from earlier in the week. This was a lunch time workout so of course it had to be short and sweet....just the way i like it:)

Lat pull down with the close grip handle 4 sets of 12 heavy

Barbell rows 4 sets of 10 I went from over hand and under hand grips every other set

Heavy dumbbell pull overs 3 sets of 10

I didn't do any bicep work because I knew I would be doing tire flips later on this week