Thursday, September 02, 2010
Ultimate Fighter's Diet
MORNING WORK OUT
Strength Training - Core
1. Rope Cable Crunches - 3 sets of 15 at 30, 40, and 50 lbs
2. Chinnies - 3 sets of 20
3. Bicycle Crunches - 3 sets of 20
4. Cherry Pickers - 3 sets of 25
5. Reverse Crunches - 3 sets of 20
6. Bench Leg Raises - Both Legs - 3 sets of 20
Cardio Training - Elliptical Machine - 30 minutes
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Wednesday, September 01, 2010
MORNING WORK OUT
Strength Training - Legs
1. Calf Press on Leg Press Machine - 3 sets of 20 reps at 380, 400, and 420 lbs
2. Leg Extensions - 3 sets of 15 reps at 130, 135, and 140 lbs
3. Lift Offs - 3 sets of 15 reps at 380, 400, and 420 lbs
4. Seated Leg Curls - 3 sets of 15 reps at 130, 135, and 140 lbs
5. Iron Cross Squats - 3 sets of 15 reps at 10 lbs
6. Russian Split Jumps - 3 sets of 20 reps
Cardio Training - Elliptical Machine - 30 minutes
EVENING WORK OUT
Swim Team - 1 hour - 3,000 meters
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Tuesday, August 31, 2010
MORNING WORK OUT
Strength Training - Back & Biceps
1. Bent Over Barbell Rows - 3 sets of 15 reps at 65, 75, and 85 lbs
2. Bent Over Reverse Flies - 3 sets of 15 reps at 10, 15, and 20 lbs
3. Assisted Pullups - 3 sets of 15 reps at 145, 130, and 115 lbs
4. Incline Dumbbell Curls - 3 sets of 15 reps at 30, 35, and 30 lbs
5. One Legged Dumbbell Curls - 3 sets of 15 reps at 30 lbs
6. Twenty-Ones - 3 sets of 21 at 45, 55, and 65 lbs
Cardio Training - Elliptical Machine - 30 minutes
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Monday, August 30, 2010
MORNING WORK OUT
Strength Training - Chest & Triceps
1. Dumbbell Bench Press - 3 sets of 15 reps at 30, 40, and 50 lbs
2. Pullovers - 3 sets of 15 reps at 60 lbs
3. Barbell Pushups - 3 sets of 15 reps
4. Back Scratchers - 3 sets of 15 reps at 25, 25, and 30 lbs
5. Cable Overhead Extensions - 3 sets of 15 reps at 30, 42.5,a nd 50 lbs
6. Rope Pressdowns - 3 sets of 15 reps at 40, 50, and 60 lbs
Cardio Training - Elliptical Machine - 30 minutes
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1 hour on Master’s Swimteam - 2800 meters (long course - meaning 50 meter pool)
Friday, August 27, 2010
MORNING WORK OUT
Strength Training - Shoulders
1. Standing Barbell Press - 3 sets of 15 reps at 45, 55, and 65 lbs
2. Curl & Press w/ Plate - 3 sets of 15 reps at 45 lbs
3. Standing Dumbbell Press - 3 sets of 15 reps at 30, 35, and 40 lbs
4. Standing Front Raises - 3 sets of 15 reps at 20, 25, and 25 lbs
5. Standing Lateral Raises - 3 sets of 15 reps at 15, 15, and 20 lbs
6. Barbell Upright Rows - 3 sets of 15 reps at 65 lbs
Cardio Training - Elliptical Machine - 30 minutes
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Thursday, August 26, 2010
Burn the Fat on the Ultimate Fighter's Diet
MORNING WORK OUT
Strength Training - Core
1. Bench Crunches - 3 sets of 20 reps
2. Crunchs with Feet Elevated - 3 sets of 20 reps
3. Jumping Jacks - 3 sets at 30 seconds each set
4. Leg Raises - Both Legs 6″ Off Ground - 3 sets of 20 reps
5. Palm Planks - 3 sets at 1 minute each
6. Alternating Side Planks - 3 sets at 30 seconds each side
7. Side Touches w/Plate - 3 sets of 15 reps at 45 lbs
8. Standing Rotations - 3 sets of 20 reps at 20 lbs
Cardio Training - Elliptical Machine - 30 minutes
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Wednesday, August 25, 2010
Get Your Best Body Ever with The Ultimate Fighter's Diet!
MORNING WORK OUT
Strength Training - Legs
1. Box Jumps - 3 sets of 15 reps
2. Barbell Lunges - 3 sets of 15 reps at 45, 55, and 65 lbs
3. Rotary Calf Extensions - 3 sets of 20 reps at 270, 275, and 280 lbs
4. Seated Leg Press - 3 sets of 15 reps at 250 lbs
5. Bottom Up Squats - 3 sets of 15 reps at 95, 115, and 145 lbs
6. Jump Squats - 3 sets of 15 reps
Cardio Training - Elliptical Machine - 30 minutes
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EVENING WORK OUT
Swimteam - one hour
Tuesday, August 24, 2010
MORNING WORK OUT
Strength Training - Back & Biceps
1. Cable Rows - 3 sets of 15 reps at 100, 120, and 120 lbs
2. Cable Pulldowns - 3 sets of 15 reps at 85, 100, and 120 lbs
3. Reverse Grip Rows - 3 sets of 15 reps at 100 lbs
4. Concentration Curls - 3 sets of 15 reps at 25 lbs
5. Standing Dumbbell Curls - 3 sets of 15 reps at 30, 35, and 35 lbs
6. Hammer Curls - 3 sets of 15 reps at 25, 30, and 35 lbs
Cardio Training - Elliptical Machine - 30 minutes
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Friday, August 20, 2010
Best Diet Results for Both Men and Women!
MORNING WORK OUT
Strength Training - Shoulders
1. Bent Over Reverse Flies - 3 sets of 15 reps at 10, 15, and 15 lbs
2. Cable Front Raises - 3 sets of 15 reps at 10, 5, and 5 lbs
3. Cable Lateral Raises - 3 sets of 15 reps at 10, 5, and 5 lbs
4. Standing Military Press - 3 sets of 15 reps at 45, 50, and 60 lbs
5. Shrugs - 3 sets of 15 reps at 60 lbs
6. Standing Rotator Cuff Rotations - 3 sets of 15 reps at 15 lbs
Cardio Training - Elliptical Machine - 30 minutes
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EVENING WORK OUT AT RIVEN ACADEMY IN OREM, UT
One Session Renegade Boot Camp w/ Jason Mertlich, Instructor
Was a really tough work out tonight as I was not feeling so great. Was able to do most of it, but at a veryslow rate.
Great Diet - Great Results
Wednesday, August 18, 2010
MORNING WORK OUT
Strength Training - Legs
1. Straddle Box Jumps - 3 sets of 15 reps
2. Calf Press on Leg Press Machine - 3 sets of 20 reps at 380, 400, and 420 lbs
3. Leg Extensions - 3 sets of 15 reps at 135 lbs
4. Leg Press Machine - 3 sets of 15 reps at 380, 400, and 420 lbs
5. Seated Leg Curls - 3 sets of 15 reps at 135 lbs
6. Barbell Overhead Squats - 3 sets of 15 reps at 50, 60, and 70 lbs
Cardio Training - Elliptical Machine - 30 minutes
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EVENING WORK OUT AT RIVEN ACADEMY
One Session Renegade Boot Camp w/Jason Mertlich, Instructor
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