WP 6: You Gotta Play By The Book

Last night I volunteered to lead small group in Losing To Live, and the small group’s name is the Mindful Mandarins.  In Losing To Live last night, I did a discussion with them about chapter 3 from Get Off The Coach. That is a book written by Pastor Steve Reynolds, and you can check the […]

30 Minute Grappling Routine

FitNotes Workout – Tuesday 5th May 2015 Warmup: ** Breathing ** – 00:30 ** Standing Hip Adductor Stretch ** – 00:30 ** Cobra Raises/Cat Stretches ** – 00:30 ** Shrimps ** – 00:30 ** Bridges Wirh Umpas ** – 00:30 ** Hip Movement ** – 00:30 ** Bridges With Shrimps ** – Round 1: With […]

Pulling Routine for strength and mass

FitNotes Workout – Wednesday 29th April 2015 Warmup: 1 set for each exercise for reps of 12-15 ** Straight Arm Pulldowns ** – 20.0 lbs x 12 reps ** Kneeling Dumbbell Deadlift ** – 100.0 lbs x 12 reps ** Good Morning ** – 25.0 lbs x 12 reps ** Lateral Dumbbell Raise ** – […]

Barbell Circuit

FitNotes Workout – Tuesday 28th April 2015 Barbell Circuit: With 45 pound barbell, each exercise is done right after the other for 20 reps each, and for 5 cycles/sets. Only rest time is between cycles. ** Barbell Row ** – 45.0 lbs x 20 reps – 45.0 lbs x 20 reps – 45.0 lbs x […]