3/20/13
DB curls
40 x 1 x 10
50 x 4 x 8
BB curls
80 x 5 x 8
shrugs
135 x 1 x 10
225 x 2 x 10
275 x 3 x 10
Circuit
Mb slam x 15 x 15
Mb wall ball throws x 15 x 15
Pushups x 15
pull ups x 5
Repeat 5 times, no rest.
3/20/13
DB curls
40 x 1 x 10
50 x 4 x 8
BB curls
80 x 5 x 8
shrugs
135 x 1 x 10
225 x 2 x 10
275 x 3 x 10
Circuit
Mb slam x 15 x 15
Mb wall ball throws x 15 x 15
Pushups x 15
pull ups x 5
Repeat 5 times, no rest.
i'm nobody...i'm nobody. i'm a tramp, a bum, a hobo... a boxcar and a jug of wine... but i'm a straight razor if you get to close to me.
-Charles Manson
I will punch, kick, choke, throw or joint manipulate any nationality equally without predjudice.
- Shonie Carter
3/24/13
Bench press
135 x 1 x 8
225 x 1 x 5
295 x 1 x 2
305 x 1 x 2
275 x 3 x 2
245 x 2 x 3
Incline bench press
135 x 1 x 8
205 x 5 x 6
Deadlift
135 x 1 x 5
225 x 1 x 5
315 x 1 x 5
365 x 1 x 3
385 x 1 x 3
405 x 2 x 2
315 x 3 x 5
Cardio
treadmill circuit: 3 mins uphill, 15% incline, 10mph sprint - 45 secs. Repeat 5 times.
30% incline 3 mins
i'm nobody...i'm nobody. i'm a tramp, a bum, a hobo... a boxcar and a jug of wine... but i'm a straight razor if you get to close to me.
-Charles Manson
I will punch, kick, choke, throw or joint manipulate any nationality equally without predjudice.
- Shonie Carter
Sigh...was supposed to do legs yesterday, but couldn't, then was gonna do it today, but can't. I work out at a Jewish gym and they have a ton of holidays right now. I think they're closed tomorrow as well. I'll check. If they are, i'm gonna bike about 13 miles tomorrow.
i'm nobody...i'm nobody. i'm a tramp, a bum, a hobo... a boxcar and a jug of wine... but i'm a straight razor if you get to close to me.
-Charles Manson
I will punch, kick, choke, throw or joint manipulate any nationality equally without predjudice.
- Shonie Carter
3/28/13
Bench press
135 x 1 x 8
225 x 1 x 8
275 x 3 x 4
225 x 1 x 8
Incline bench press
135 x 1 x 8
205 x 4 x 6
squats
225 x 1 x 5
315 x 1 x 5
365 x 1 x 3
385 x 2 x 3
315 x 2 x 5
jump squats
185 x 5 x 8
Single leg kneeling hamstring curl
70 x 5 x 10
Seated row
150 x 1 x 8
160 x 3 x 8
170 x 1 x 8
DB curl
40 x 1 x 8
50 x 1 x 8
i'm nobody...i'm nobody. i'm a tramp, a bum, a hobo... a boxcar and a jug of wine... but i'm a straight razor if you get to close to me.
-Charles Manson
I will punch, kick, choke, throw or joint manipulate any nationality equally without predjudice.
- Shonie Carter
3/30/13
Footwork drills
Arm drag drills
Re-arm drag drills
Two arm arm drag drills
Collar and elbow pushing drills
Shiko
Teppo
i'm nobody...i'm nobody. i'm a tramp, a bum, a hobo... a boxcar and a jug of wine... but i'm a straight razor if you get to close to me.
-Charles Manson
I will punch, kick, choke, throw or joint manipulate any nationality equally without predjudice.
- Shonie Carter
3/31/13
Created a super hero work out with a spider man theme.
DB shoulder press
60 x 5 x 7
Cybex shoulder press - drop sets
220 x 1 x 6, 200 x 1 x 6, 170 x 1 x 6, 150 x 1 x 6, 100 x 1 x 10
Repeat twice
Spider man circuit
Jump rope x 45 seconds
Web weaving x 30 seconds (battling ropes)
Web slinger x 15 reps (kettlebell gunslinger)
Wall crawl x 50 steps (tiger crawl)
Spider man push ups x 15
Repeat 5 times.
i'm nobody...i'm nobody. i'm a tramp, a bum, a hobo... a boxcar and a jug of wine... but i'm a straight razor if you get to close to me.
-Charles Manson
I will punch, kick, choke, throw or joint manipulate any nationality equally without predjudice.
- Shonie Carter
4/2/13
I did something I haven't done in a year - went to my old kung Fu school. Worked a lot of footwork drills. I'll probably start going back, combining it with my current knowledge and with what I am doing in sumo now. After class, I was doing drills with my instructor and it ticks me off that when he's REALLY trying, I can barely block or evade his punches.this man is 50 and moves like lightning. I feel like zaraki kenpachi; kenpachi's goal would be to kill him. I'll be happy with surpassing him.
i'm nobody...i'm nobody. i'm a tramp, a bum, a hobo... a boxcar and a jug of wine... but i'm a straight razor if you get to close to me.
-Charles Manson
I will punch, kick, choke, throw or joint manipulate any nationality equally without predjudice.
- Shonie Carter
4/3/13
Bench press
135 x 1 x 8
225 x 1 x 8
275 x 10 x 3
225 x 1 x 10
Deadlifts
225 x 1 x 5
315 x 1 x 5
405 x 3 x 3
315 x 1 x 5
Shrugs
315 x 3 x 8
225 x 2 x 8
Gunslingers
20 x 3 x 15
Battling ropes
Alternating wave 3 x 30 seconds
longfist
Worked weapons last night
i'm nobody...i'm nobody. i'm a tramp, a bum, a hobo... a boxcar and a jug of wine... but i'm a straight razor if you get to close to me.
-Charles Manson
I will punch, kick, choke, throw or joint manipulate any nationality equally without predjudice.
- Shonie Carter
4/4/13
Squats
225 x 1 x 5
315 x 1 x 5
365 x 1 x 5
385 x 2 x 4
315 x 1 x 5
Kneeling hamstring curl
140 x 5 x 8
Lat pulldowns
150 x 5 x 8
DB curls
40 x 1 x 8
50 x 2 x 8
60 x 2 x 5
Cybex bent row
180 x 5 x 8
i'm nobody...i'm nobody. i'm a tramp, a bum, a hobo... a boxcar and a jug of wine... but i'm a straight razor if you get to close to me.
-Charles Manson
I will punch, kick, choke, throw or joint manipulate any nationality equally without predjudice.
- Shonie Carter
4/5/13
Boxing gym
Speed bag x 3rds
heavy bag - jab/cross x 2rds
Uppercut bag - hook/uppercut x 2rds
Roundhouse kicks x 1rd
Jump rope x 3rds
Kettlebells
clean & press 70 x 2 x 5
Medicine ball slam
25 x 1 x 20
Bench press
135 x 1 x 10
225 x 2 x 8
i'm nobody...i'm nobody. i'm a tramp, a bum, a hobo... a boxcar and a jug of wine... but i'm a straight razor if you get to close to me.
-Charles Manson
I will punch, kick, choke, throw or joint manipulate any nationality equally without predjudice.
- Shonie Carter
4/6/13
2 hour hike
Gong li chuan - 1 hr
i'm nobody...i'm nobody. i'm a tramp, a bum, a hobo... a boxcar and a jug of wine... but i'm a straight razor if you get to close to me.
-Charles Manson
I will punch, kick, choke, throw or joint manipulate any nationality equally without predjudice.
- Shonie Carter
4/6/13
Forms
i'm nobody...i'm nobody. i'm a tramp, a bum, a hobo... a boxcar and a jug of wine... but i'm a straight razor if you get to close to me.
-Charles Manson
I will punch, kick, choke, throw or joint manipulate any nationality equally without predjudice.
- Shonie Carter
i'm stronger than you now, brown sugar.
of course that's all i have. i literally get winded walking to my car. and tying my shoes is an exasperatingly frustrating experience.
where's my beer?
i'm also ****ing hammered. and i love you.
where's my beer?
What are you squatting and deading now?
i'm nobody...i'm nobody. i'm a tramp, a bum, a hobo... a boxcar and a jug of wine... but i'm a straight razor if you get to close to me.
-Charles Manson
I will punch, kick, choke, throw or joint manipulate any nationality equally without predjudice.
- Shonie Carter