Training (Full body activation)

[Markkus Mastropoalo]

Mr. Bronson challenged me to start posting my workouts again, CHALLENGE ACCEPTED! ( : Due to technical issues with my USB drive I cant upload any video content but I can give you all a look at what I've been doing lately. This workout I did today is advanced(at least for me) but I expect Black belts to Kill this :D.

1. x30 Strict Dead Hang pull-ups(I Max out first Set(I got to 12) then shoot for 10 after)

2. x100 Strict Standard Push-ups(Focus on form. Keep it as strict as possible, as if Sifu was watching you in class)  I broke it into 4 sets of 25 reps.

3. x30 Wide Grip chin-ups

4. x10 Barbell Squats super-set to body-weight lunges(4 sets)

5. Dumbbell Lunges(I used the length of the gym I was in)(4 sets)

6. x10 Hammer Curls(4 Sets)

7. x10 Standing Barbell Curls(4 Sets)

8. x50 Dumbbell calf raisers to 50 body-weight calf raisers 

9. Max dips(5 sets)

10. x10 Tri-Pull downs (4 Sets)

11. 100 Crunches(I broke it into 2 sets of 50 reps)

12. x30 Medicine Ball twists(3 sets)

13. 1min Plank to 30sec side plank(both sides) back to plank 30 secs

14. Dragon Flag practice I did 2

15.Bird-dog 30 seconds both sides

16. x10 Leg-Press super-set to 10 jumping lunges(3 sets)

17. x25 diamond push-ups, x25 Elevated push-ups(Feet up), x25 raised push-ups x25 wide push-ups.

18. 10-15min H.I.I.T sprints(Outside! gotta build that endurance to heat)

Recover with high quality food, and drink lots of water! 

[Joseph Bronson]

Great Markkus. Keep up the awesome work and thank you for sharring. As far as Black Belts killing this :) I think it might kill Black Belts.