am
holosync – 30 min.
pm
1. long cycle clean & jerk w/16kg – 65 (10 min – 15 rep PR)
2a. chin up – 3×5
2b. 1-arm jerk w/32kg – 3×3 (arms were fried after the 10 min. set)
3a. good morning – 2×5
3b. 3-way band abs on ghr – 2×10/10/10
4. 1-arm clean w/32kg – 30 reps switched every 5 (no setting bell down)
That’s all she wrote. Going 10 min. is freakin’ tough, even with the girlie bells….
am
treadmill 5 min.
heavy bag work – Bas Ruttens all around fighting workout 2 min rounds x 5
abs – 170 reps
Time for work…
am
holosync – 30 min.
pm
1. long cycle clean & jerk w/24kg – 18 (3 min), 9 (1.5 min)
2. 1-arm jerk w/32kg – 6+6
3a. grappler row – 3×10
3b. back extension – 3×10
4. snatch w/24kg - 40 (3 min) switched every 5 rep, no setting down
5. reverse sit up – 3×12
am
joint mobility
cardio – 5 min treadmill, Bas Rutten workout 2 min. rounds x 5
abs – 120 reps
pm
martial arts training
am
joint mobility
cardio – 15 min.
pm
1. long cycle clean & jerk w/24kg – 12 (2 min), 6 (1 min), 6 (1 min), 6 (1 min) – rested 1 min. between each set.
2. 1-arm long cycle w/32kg – 5+5
3. squat – 135×5, 185×5, 205×5, 225×5x2
4a. ghr – 1×10, 2×8
4b. ball sit up – 3×15
4c. calf raise – 3×10
That’s all folks…. Goin’ back to Vegas…
am
joint mobility
Bas Rutten workout – 2 min. rounds x 8
abs x 100 reps
stretching
pm
1. kb jerks w/24kg – 16 (2 min)
2. kb snatch w/24kg – 20+20 (3 min)
3. deadlift – 135×5, 185×3, 225×1x6
4. chin up – 2×6, 2×5
5a. db curls – 4×8-12
5b. grappler abs – 3×6+6
Done. Feels good to be back at it. Carrot Top is freakin’ jacked, I want to be like Carrot Top…
Holosync – 60 min. on flight back to Atlanta
So sad to be leaving the Vegas – had an awesome trip though! Going back for sure…
We caught another workout at the Luxor and this was pretty cool cause’ Criss Angel’s brother JD was working out at the same time. Pretty demented to be a mind freak “fan boy” at 32 years old huh? Oh well, I dig the show, what can I say!
1. db bench press – 40×10, 45×8, 50×6, 60×6, 70×6, 55×10
2. dips – 4×8
3. chins – 2×8, 2×6
4. rows – 1×12, 1×10, 1×12
5. db shoulder press – 3×8
6. db curls – 1×12, 1×10, 1×8, 1×6
7. pushdown – 4×10-12
8. med ball ab circuit – 2 circuits of 3 drills x 15 reps each
I love the Vegas!
Lisa and I caught a workout in the fitness center at the Luxor. Actually had a nice fitness center there, tons of free weight and a squat rack (NO smith machine!) – what more do you need?
1. squat – 135×5, 185×3, 225×3, 275×3
2. good morning – 135×5, 185×5, 155×5
3. back extension – 3×15
4. leg curl – 3×10
5. leg press calf raise – 3×15
6a. ball sit up – 3×20
6b. ball russian twist – 3×10+10
Awesome time in Vegas. As soon as we checked into the hotel we ran into a filming session of Mindfreak. We got to meet Criss Angel and Wilmer Valderama who was on the show they were filming. Cool stuff!
Holosync – 55 min. (on plane to Vegas)
Happy Birthday Henry!
am
holosync – 30 min.
pm
mobility
1. long cycle clean & jerk w/24kg – 12 (2 min), 12 (2 min)
2. 1-arm long cycle w/32kg – 16 reps (5/5/3/3 – no setting down)
3. squat – 135×5, 185×3, 225×3, 275×2
4a. grappler row – 2 plates x 8/3
4b. reverse sit up – bwx10/3
4c. side bend – 24kgx8+8/3
5. 1-arm swing w/32kg – 12+12
Done. Will do some conditioning tomorrow morning then we’re heading to Vegas on Friday. Will try to do a couple of workouts, probably just some screwing around with whatever the Luxor has for a fitness center the back at it next week.
Cory had a PR box squat of 535 5 weeks ago when he started training with me. He nailed 600 tonight! 70 lb pr on the bench and a 65 lb pr on the box squat in 5 weeks, good times!
am
joint mobility
conditioning:
1. treadmill – 2 min. (rest 30 sec.)
2. bag work – 2 min. (rest 30 sec.)
3. ab drills – 2 min. (rest 30 sec.)
4. treadmill – 2 min. (rest 30 sec.)
5. bag work – 2 min. (rest 30 sec.)
6. ab drills – 2 min. (rest 30 sec.)
7. treadmill – 2 min. (rest 30 sec.)
8. bag work – 2 min. (rest 30 sec.)
9. ab drills – 2 min. (rest 30 sec.)
10. treadmill – 2 min.
holosync meditation – 30 min.
pm
7-845pm: training at the dojo – kicking from the ground and kihon happo practice
am
holosync meditation – 30 min.
joint mobility – full body
chi kung – 15 min.
pm
1. kb jerks: w/16 kg – 36 (5 min.), w/24kg – 14 (2 min.)
2. 1-arm kb jerks: w/32kg – 10+10
3. deadlift – 205×5, 185×5
4a. chin up – 3,2,1/3
4b. ghr sit up – bwx8/3
5. kb snatch w/24kg – 48 (4 min. switched hands every 6 reps, no setting bell down)
6. 1-arm swing w/32kg – 16+16
Done. Finally feeling like I MIGHT have a shot at this kettlebell stuff. kettlebellin’, deadliftin’ and stone liftin’… Add some serious amounts of Newcastle, fish and chips, and a ribeye and what more do you need? Malcom was back tonight and almost made a nice PR box squat of 565 but it didn’t go. Derrick’s still out working on the new house – welcome to domesticity mother-f***er! Whatever happened to keeping it empty with the weight-set as the only furniture ala Rollins? The spare and spartan bushido dojo! LOL!
One of my football players who’s training with me for his pro-day came to me 6 weeks ago with a 335 bench. He nailed 405 tonight! Nice work Cory! 30 reps w/225 for the pro-day?
