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GoonBoss
04-01-2010, 06:30 AM
I do this dialy now. I was inspired to start doing this workout 3-5 days a week by watching videos on how the Security Threat Groups (gangs) in TX Prisons train, and figgured I could spare 1-1.5 hours in the morning. The rough part is actually hauling my *** out of bed a 3:30 AM

Day 1-
30 Min running on treadmill/5 min cooldown.
4X sets bench press (doing 205 for reps now)
4X sets tricep curls
1X set of squats with weight vest (A repetetive motion we use for pat searching) I do about 50-75.
1X set of crunches
1X set of flutter kicks
1X set of stiff legged deadlifts

Day 2-
30 minutes running on treadmill/5 min cooldown
4X sets lat pulldowns
4X sets seated bicep curls
1X set of squats (50-75)
1X set crunches
1X set flutter kicks
1X set of stiff legged deadlifts

Day3-
30 Minutes running on treadmill/5 min cooldown
4X sets barbell shoulder presses
4X sets of dumbell delt raises
(Squats, etc repeat)

WeVie
01-24-2011, 02:15 AM
I have not stopped in in a while. Are you still doing this or any other workout?