Thursday 2/7/08
Arrived at the Gym Around: 4:00pm
Left the Gym Around: 5:30pm
Overall Feeling Going into the Gym: Energized
Injuries- Just a slight pain in my left hip
Weight- 142lbs
Supplements Used (45 minutes prior workout)
1 Scoop of Controlled Labs White Flood in Water
3 GNC Pro Performance Beta Alanine Tablets
4 Capsules Controlled Labs Green Bulge (Creatine Volumizer)
2 Capsules Twin Lab Glutamine Fuel
THE WORKOUT
-Started by doing a Full Body stretch
-Muscle Group Focus= Core Strength Circuit-
6 Exercises, 4 Sets
Clockwise and Counter Clockwise Torso Rotations on Hyper Extension Board
10 reps clockwise and 10 reps counter clockwise
From there I did
-
40 Cruches
followed by
-
40 Bicycle Cruches
followed by
-
Oblique Medicine Ball Crunches
followed by
-
Decline Russian Twists with 25lb Dumbell
and finished with
-
Alternating Leg Crunches
I did this circuit a total of 4 times
1 minute Break
These exercises work the abdominals and lower back which are all Core Muscles which is where most of Punching Power is derived from.
Shoulders and Back (Circuit)
4 sets of 10 reps
-Clean and Press- with 45lbs Barbell and 2x25lbs plates totaling around 95lbs
followed by
-Bent Over Rows- with the same amount of weight
followed by
-Recline Pull Ups-
followed by
-Upright Rows-
followed by
Close Grip Standing Lat Pulldown using Row Attachment (simulating Muay Thai Clinch)
finish with
-Upper Body Cycle-
4 minutes on moderate resistance
I do this circuit and all it's exercises a total of 4 times
1 minute rest
-Last Circuit-
-Squats- 14 reps with 135 pounds
-Walking Lunges- 14 reps with 2, 40 pound Dumbells
-Leg Press- 20 reps with 180 pounds
-Leg Curls- (hamstrings) 12 reps with 90lbs
-Squat and Press on the Calf/Squat Machine- 20 reps with 200lbs
-Schwinn Airdyne Bike- 2 minutes
-Everalst Neck Developer- with 25lbs plate
Finish Workout @ 5:30pm
**I drank a little over 1/2 Gallon of water during the workout
Post Workout Supplements
2 Capsules Twin Lab Glutamine Fuel
-2 Scoops Optimum Nutrition 100% Whey Protein Isolate (Vanilla Flavor)
with
- 1 Banana
- 3 Scoops of Cytosport Cytocarb 2
-mixed in a blender with Lowfat Milk
Feeling Leaving the Gym- Slightly Fatigued
Weight after workout- 141.5lbs