Workout

Mixed with boxing, martial arts, and weapons training, I could justify all this time at the gym if I were a professional MMA fighter, but seeing that I have a life, I have calibrated my workout accordingly.

So, if I start feeling burned out, I take a day or two off. Sometimes, when traveling, I lose a week, but I am always back at the gym as soon as a I get back.

My daily workout is usually about 90 minutes. No more, no less.


MONDAY Shoulders

30 Minutes Cardio

  1. Machine Shoulder Press 3×10
  2. Dumbbell Press 4×10
  3. Smith Machine Press 4×10
  4. Upright Row 4×10
  5. Bent Lateral Raise 4×10
  6. Front Raise 4×10
  7. Lateral Raise 4×10
  8. Dumbbell Shrugs 8×10
  9. Abs 3×10

TUESDAY — Biceps & Triceps

30 Minutes Cardio

  1. Barbell Curl 4×10
  2. Machine Preacher Curl 4×10
  3. Dumbbell Curl 4×10
  4. Cable Rope Hammer Curl 4×10
  5. Reverse Barbell Curl 4×10
  6. Wrist Curl 4×10
  7. Cable Rope Push Down 4×10
  8. Seated Dumbbell Overhead Extension 4×10
  9. Cable Bar Push Down 4×10
  10. Cable Tricep Kickback 4×10
  11. Abs 3×10

WEDNESDAY A — Legs

30 Minutes Cardio

  1. Leg extension 6×10
  2. Leg Press 4×10
  3. Squats 4×10
  4. Hack Squat Machine 4×10
  5. Leg Curls 4×10
  6. Standing Calf Raise 4×10
  7. Seated Calf Raise 4×10
  8. Hip Adductor 4×10
  9. Hip Abductor 4×10
  10. Donkey Kick Machine 4×10
  11. Abs 3×10

OR

WEDNESDAY B Cardio Only

30 Minutes Cardio
20 Minutes Abs
30 Minutes Swimming

THURSDAY — Chest

30 Minutes Cardio

  1. Push Ups 1×30
  2. Barbell Chest Press 5×10
  3. Incline Dumbbell Press 4×10
  4. High Cable Cross Over 4×10
  5. Low Cable Cross Over 4×10
  6. Incline Dumbbell Fly 4×10
  7. Machine Wide Press 4×10
  8. Abs 3×10

FRIDAY Back

30 Minutes Cardio

  1. Pull Ups 6×10
  2. Dead Lifts 5×10
  3. Lat Pull Down 4×10
  4. Dumbbell Row 4×10
  5. Seated Cable Row 4×10
  6. T-Bar Row 4×10
  7. Abs 3×10

SATURDAY Off 

SUNDAY — Off


Daily Diet

The following diet is something I do from time to time when I am feeling particularly focused. I cut out bread, sodas, sweet tea and candy (of course there are lapses) and no alcohol, which is not so big a sacrifice as I don’t drink anyway.

Pretty much I eat whatever I want and my metabolism saves me from worrying to much about calories. I don’t compete anymore so I don’t mind a slice of cake, or candy from time to time.

What works best for me is simply not to eat huge meals. I eat small meals and snack a little during the day if necessary.

Breakfast
Eggs, oatmeal, bacon (yes, I know), fruit, orange juice.

Lunch
Sandwich, fruit, nuts, whatever.

Pre-Workout Shake
Weight Gaining Chocolate Shake

Dinner
Steak, vegetables, whatever.


MONDAY Shoulders

TUESDAY — Biceps & Triceps

WEDNESDAY A — Legs

THURSDAY — Chest

FRIDAY Back

Every Day Abdominal

Wisdom is the principal thing; therefore get wisdom: and with all thy getting get understanding.

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