Crush Your Enemies, See Them Driven Before You.

Hot damn, your boy finally figured out how to bring in these damned Instagram images. Good times.

I really dig the hell out of working on a single body part, as you can beat the hell out of it. I’m thinking since it’s such a radical change from the last few years, it should shock the muscles and hopefully yield some new results. Dig it.

Over Head Press – 115×5,5,5,5,5
One of my all time favorite lifts, and when I lose weight like I have, my numbers on this bad bitch goes down. Motherfucker. But, that’s all about to change, baby!

Barbell Upright Row – 60×8, 70×8,8
Haven’t done these in a minute and they burnt like hell.

Dumbbell Upright Row – 30×8,8,8
And these for an encore made it even worse.

Lateral Raises – 17.5×12,12,12,12

Rear Felt Flies – 60×12,12,12,12

Lop Sao – 100 reps each arm.
This is a Wing Chun technique that I love.

Wing Chun Punches – 10 minute drill

Ab Chair – 4 sets of 10-15
Hyper Extensions – Holding a 25lb plate for 4 sets of 10-12

Captain’s Chair Leg Raises – 4 sets of 10 with a 15lb dumbbell

When I go heavy, I rest 3-5 minutes. Bodybuilding style, 30-60 seconds.


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