Pull-ups
2 sets of 10
Chin up
only 7 - burnt after the pull-ups

15 minutes free weights
biceps and shoulders

50 push-ups
100 crunches

last night got a little workout while teaching the adult class

Push-ups
50
40
30
20
10

Crunches
100

Leg raises
50

Leg extension
75

Sit-ups
30

Those are some impressive numbers DG.
I and the others on Crossfire's challenge have long way to go to get where you're at.
Thanks for posting this, it is an inspiration and a goal for us whom have neglected ourselves for many years before joining this community to get to.

Yep. Trying to do those pull-ups would kill me.

Never would I want to run into Dark Gaurdian in a dark alley on a cold night!

Class tonight 1 hr.
Self defense focused on guillotine lock and headlock
and Shotokan katas

Yesterday took the day off

1.4 mile run

50 push-ups
100 crunches

Class 1 hr

Workout, good amount of stretching, and Shotokan katas

No training Friday through Monday. Not too happy bout it.

Feeling alright?

Yes just busy. Didn't make the time to workout.

Back today

Morning

3 sets of 10 chi-ups
15 mins. free weights biceps, triceps, and shoulders
1 mile run

Was not able to do class tonight. Work was busy.

Night

50 push-ups
100 crunches
50 leg raises
50 squats

Morning
Taught 1 hr cardio class

Night
1 hour kickboxing class
All conditioning and sparring

Geeze If you were ever able to come up here Id really like to train with you LOL

Been just teaching and doing my classes. Been consistently sick over the last month. Need to get back to a full routine soon.

Don't push yourself too hard. Focus on getting well and stay warm.