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Old 08-12-2008, 06:03 AM   #10 (permalink)
Aussie Bad Boy
MMA Fanatic
 
Join Date: Apr 2007
Posts: 63
Aussie Bad Boy has a little shameless behaviour in the past
12.08.08

Weights: Back & Biceps

Wide Lat Pull down
4x6

Medium Lat Pull down
4x6

Close grip lat pull down
4x6

Seated Cable Row
4x6

Dead lift
4x6

Preacher Curl
3x10

Hammer Curl
3x10

Concentration Curls
3x10

Alright well later that night i decided i'd do a quick 3x5 minute circuit similar to the one Brock Lesnar does and all i can say is ****!!! I no i'm not in the best shape but i could barely finish the third round.

Strength & Conditioning Circuit

- 3 Rounds
- 5 Minute Rounds
- 1 Minute Break
- Each round is repeated for the full 5 minutes!

Round 1: Pushing Round

10X Spiderman push-ups
10X Plyo push-ups (depth explosive)
50X Mounted punches
5X Tire Flips
20X Hand switch push ups

Round 2: Pulling Round

10X Recline pull-ups
10X Bodyweight pull-ups
10X Pushing/ Flipping tire
10X Jumping pull-ups
10X Heavy bag twirls

Round 3: Cardio Round

10X Burpees
10X Sprawls
10X Tuck Jumps
10X Plank hip twists
10X Mountain Climbers

Well thats all i could muster. The third round absolutely ****ed me i thought my heart was going to explode out of my chest at one point... Hopefully over time i'll improve and be able to work it up to 5x5's instead of just 3x5.


- A.B.B (Aussie Bad Boy)

Last edited by Aussie Bad Boy : 08-12-2008 at 07:38 PM.
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