Friday, August 18, 2017

Team No Sleep Is Team No Gains


I haven't been getting much sleep lately since, I've been working on the Soldier Complex website and other responsibilities that get in the way.

Peace!


Soldier Complex
"...Spread your Awesomeness[!]..." Sun Tzu
Adrian Davis
Soldier Complex: Martial Arts Lifestyle and Apparel

Friday, August 11, 2017

Post Training Rundown: My First Bro Split - Leg & Back Day


Today was nothing special. like I said, I'm feeling burnt out, so I'm taking it easy for a while.
I'll try to keep up on my cardio and ab routine.

Warm Up

3 mins Jogging on a tredmill

Workout

Leg Press

430 lbs:
5 reps x 5

180 lbs:
5 reps

Seated Row

270 lbs:
5 reps x 2
10 reps x 5

High Lat Pull

270 lbs:
20 reps

T Bar Row

80 lbs:
5 reps x 3

45 lbs:
20 reps x 3


Soldier Complex
"...Spread your Awesomeness[!]..." Sun Tzu
Adrian Davis
Soldier Complex: Martial Arts Lifestyle and Apparel

Wednesday, August 2, 2017

Post Training Rundown: Isolations and Rehab


Warm Up

Stretching
Russian Twists: 1 min x 3
Side and Front Planks: 2 mins
Bridges + 10 lb medicine ball: 60 reps,40 reps

Workout

Neck Extension

130 lbs: 10 reps x 8
110 lbs: 20 reps x 4
100 lbs: 20 reps x 2

Rear Deltoid Extension

30 lbs: 10 reps x 6
20 lbs: 10 reps x 6

Bicept Curl

30 lbs: 10 reps x 2
            5 reps
15 lbs: 10 reps x 4


Soldier Complex
"...Spread your Awesomeness[!]..." Sun Tzu
Adrian Davis
Soldier Complex: Martial Arts Lifestyle and Apparel

Post Training Rundown: Poor nutrition ruins a good workout


Warm Up

Stretching
Russian Twists: 1 min x 3
Side and Front Planks: 2 mins
Bridges + 10 lb medicine ball: 60 reps,40 reps

Workout

Over Head Press

120 lbs: 5 reps x 5
95 lbs: 5 reps x 5
            7 reps
65 lbs: 10 reps x 5
Bar: 20 reps

Lat Pull Downs

200 lbs: 5 reps x 5
150 lbs: 5 reps
              10 reps x 2
Bar: 20 reps x 2

Incline Bench Press

135 lbs: 5 reps x 4
95 lbs:10 reps
Bar: 20 reps x 2

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