New Journal

[VulgarTheClown]

I didn't have class this mornin so i went to boxing.

did like 6 rounds of slipping drills a coupld rounds of pads a couple rounds on the bag

then weights

i started the bzob weight program.

I did (all with dumbells)

3x 35/40/45 flat bench
3x 35/30/30 inclince bench
3x 30/25/25 military press
3x 40/45/50 shoulder shrugs
abs
100 crunches
50 left foot on right knee crunches
50 left foot on right knee bring to chest
50 right foot on left knee crunches
50 right foot on left kneebring to chest

[VulgarTheClown]

i bought 5 lbs of pina colada protein
i got some flax seed oil and a free sample of these mints that has ephedra in them, they taste good till you get to the ephedra.. then its all eeewwwwy.

i'm buzzlin like a mother ****er of fof these things.

[VulgarTheClown]

just got home from work

300 crunches ()gave up on goin till failure)
100 knee raises
100 folded knee raises

50 short knuckle pushups

20 pushups

[Kempo Chris]

your workouts are picking up

[VulgarTheClown]

I know but i still look fat!
i should still do more.

sometimes my lower back hurts when i do crunches, i cannot figure out why.

mabye its impropper form

[VulgarTheClown]

I was out at a movie, but here is what i did when i got home from work at 7:30.

2 circuits of

300 crunches ()gave up on goin till failure)
50 folded knee raises L over R
50 folded knee raises R over L
50 knee raises
50 side crunches L (on 2nd circuit did R elbow to L knee crunches)
50 side crunches R (on 2nd circuit did L elbow to R knee crunches)

20 pushups
50 short knuckle pushups

anything else you think i should add?
I was thinkin weighted side bends but i left my weights at my dad's

[Kempo Chris]

squats lunges mountain climbers

[VulgarTheClown]

what are they?

[VulgarTheClown]

Training this afternoon was run by Marcello Silviera.

Whenever he runs training be prepaired for exaustion!

we did so much **** no breaks, no rest, no water.

3 rnds jump rope

runnin / inside stepping and whenever someone ****ed up the flow BOOM PUSH UPS! we only did like 30 pushups but in progressively exhausted states.

cirlce marcello high knees sprawls LOTS OF SPRAWLS punching sprawling etc.. etc..

5 min wall work (get of fthe wall keep partner on the wall etc..)

5 min bag work (3-4 people per bag at once)

5 min rounds at 75% pancration style (he was like just mark the person not hard hits etc... apparently i'm the only person that knows what light hits means. and by the time i realized they wanted to get rough i was against the wall. oh well.)

MORE RUNNING! as the runnign went on he would call people out of line to go in someone's guard and work from there.

Guard work (who knows how long) I had no partner cause there was an odd number of guys so Carlao came in and partnered up with me (Thanks Carlos) he hit me alot. i dunno if i swept him at all.

MORE RUNNING!!!

then guard work with me on top Carlos had no head gear so i didn't hit him in the face

RUNNING

cirlce marcello high knees sprawls LOTS OF SPRAWLS punching sprawling etc.. etc..

150 situps.

Marcello yelled at me alotcause he thought i was gettin tired. (who am i kidding? I was whipped out!)

luckly no MT tonght.

[VulgarTheClown]

MUAY THAI!! MUAY THAI!!!

MAN!!! Muay Thai this mornin owned.

The trainer Chris (big tall black french dude, I wish i knew his last name)

3 rnds shadow boxing

1 round knee walking

2 rnds combo drilling
(rd1 L Jab, R Straight, R (spinning) leg kick, L Block w/ R punch, L Elbow, R elbow, teep)
(Rd 2 R Staright, L knee, L spinning Leg Kick, L Block, R spinning leg kick)

5-10 rnds (I lost count) Light contact sparring with Me, Pitbull, JZ,
some guy from BTT, and Chris.

2 rnds pad work combos

150 crunches
200 short fast knuckle pushups