Afrikan Combat Capoeira in Ghana!

1 set of 500 on the jump rope + a few dozen with arm crosses and double unders, 3 sets of 10 on rowing machine (50 kg), 4 sets of 10 bench presses on heaviest setting, 3 sets of 10 back pull-downs (50 kg), 3 sets of 10 bicep curls (50 kg), 3 sets of 10 leg lifts, 3 sets of 10 leg presses on heaviest setting, 6 sets of 10 tricep presses (50kg),… Read more

This afternoon I worked out with a brotha that was a power weightlifter back in the days.

I attempted to do some front squats unsuccessfully. However, I was able to do some cleans. According to the Brotha, I need to practice squatting to correct my hip alignment issues. Our routine consisted of,

Back ISO Lateral High Row 5 X 5
ISO… Read more

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500 x 2 sets on the jump rope + 1 set of 100 with tricks, 3 sets of 10 on rowing machine, 6 sets of 10 at heaviest setting on bench press machine, 3 sets of 10 on heaviest setting on leg press machine, 3 sets of 10 bicep curls, 3 sets of 10 back pull-downs, 10 au to role combinations around a workout ball, 3 x 10 inside chest presses, 2 x 40… Read more