The Official - I WILL KILL it in the GYM TODAY - MOTIVATION

[_original_]

Killed it today, feel great!

1st work out
5 x 3:00 shadow boxing rounds
4 x 4:00 heavy bag rounds
10 minutes on the double end bag
10 minutes on the speed bag
18 minute ab ripper video work out (P90X)
40 burpees

2nd work out
3 x 3:00 shadow boxing rounds with ankle weights and small hand weights
20 minutes jump roping with ankle weights
5 mile jog
1 mile eliptical machine
100 push ups
40 pull ups
messed around with some weights before I left the gym, nothing serious, think I'll do some strength training and sprints tomorrow.

Gonna treat myself to some grilled chicken, tater tots, and brown rice! YYEEAAHHHHH!!

[_original_]

Plan on murdering it tonight.

Every other week I lift for reps and then lift heavy.... Doing heavy tonight.

MY Bench last week I did 225 for 11,10, and 9 last week.

Today I will be doing 5 sets of 5 of 250lbs... Once I can do all 5 sets I move up 5lbs the next week and so and so forth.

Chest and back today!

Go kill it bro!

[Canelo Phresh]

Climbed 3 trails at redrock today.

[THE REED]

I got all 5 sets of 5 at 250lbs.

IN two weeks I move to 5 sets of 5 @ 255lbs.

Next week will be high reps again 225 for as many as I can, really shooting for my first to be 12.

[Uturn]

[Trigger unhappy]

WOD
“FIGHT GONE BAD”
6 Stations, each station is a 1 min AMRAP, you go through the 6 stations for 3 rounds, there is only one scheduled rest station.
Station One – Wall Ball (20/15)
Station Two – Sumo Deadlift High Pull (75/55)
Station Three – Box Jumps (20/20)
Station Four – Push Press (75/55)
Station Five – Rowing (calories)
Station Six – 1 min rest
30 minutes on the heavy bag.

[wgparks]

Today is my speed and combination day....but it's so hot outside....but can't be a *****!

3x3:00 shadowbox with ankle weights and hand weights
10 minute jump rope
3x3:00 speedbag
10 minute jump rope
3x3:00 combinations on heavy bag
3x3:00 sparring
close it out with jump rope as long as i can, 100 pushups, 100 situps, 50 burpees.

gonna kill the ***** today!

[baya]

my work just now was un-godly, lord forgive me what i do unto these other dudes.

my wind is back, putos.

[baya]

alright, alright.

4, 7 minute miles followed by a 2 min break. alternate between weighted sit-ups and leg extensions, 3 sets of 15 reps. 1 min break, alternate between 5 min sessions of rope, and shoulder extensions, same sets/ reps. i'm going hard with the g'damn weight's too, you little fairies. 1 min break, weighted calf raises and rows-by this time its so god-damn serious i've sent about two soft dudes out of the fukn gym, they must've been mexican. finished off with 3 more sets of jump rope and bench and you've got yourself one serious fuking alpha male.

douche level, master. i fuking rock.

[KO KOZUMA]

15 min rounds

Today, ran 2 miles, shadowboxed 2 3 min rounds and did a 3 min round on the heavy bag.

Then my trainer tells me to gear up, he has a surprise for me.

He turns the round timer away from me and sets it.

About 5 minutes in I corner him, hold him, and ask him how the F long is this round.

He laughs.

It was 15 mins.

We did two, with a minute rest.

Non-stop action up the the last 5 mins when I tried to hold him as much as possible:blow:

I feel like a champ!