BATMAN

I thank DEITY because about five or more of my wrongists and /or oppressors got struck down.They deserved it.They persecuted me and were repaid.

Psalms109 and Revelations KJV Bible.I am a Christian by the way.

i do not smoke or drink and would like to know if it is okay to ask CHRIST to get even for not being treated right?

In my other Dojo I train with female partners all the time,nothing said.

I just want to say,hang in there Amanda because there is a light at the end of the TUNNEL.

Amanda Knox is the most Glorious Thing on this Planet or one of them anyway.Yahooo!

accuse me of inappropiate contact,but does not do that with others too much.Not saying whether I would or would not.But would be okay to go to the Girly Dance Joint next door?As long as I keep it quiet? ELOAH EVERY ONE.

I love everybody,but want to express special reverence to Feminst Majority and Carrieprejean plus Kristendalton.

Sample Exercise

Workout #1 Workout #2 Workout #1 Workout #2 Workout #1 Workout #2 Rest

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

x

Morning

Chest Shoulders Chest Shoulders Chest Shoulders

Back Upper Arns Back Upper Arns Back Upper Arns

Forarms Forarms Forarms

Calves Calves Calves

x

Evening

Thighs Thighs Thighs

Calves Calves Calves

Abdominals Every Day

Workout #1

Monday/Wednesday/Friday

CHEST

Barbell Bench Presses 4 sets: 15 warm up*

sets of 10, 8, 6, 4 reps

Barbell Incline Bench Press 4 sets: 15 warm up*

sets of 10, 8, 6, 4 reps

Dumbbell Flys 3 sets: 10, 8, 6 reps

Parallel Bar Dips 3 sets: 15, 10, 8 reps

Pullovers 3 sets: 15 reps each

x

BACK

Chin-ups 4 sets: min 10 reps each

Close-Grip Chins 4 sets: 10 reps each

T-Bar Rows 4 sets: 15, 12, 8, 6 reps

Bent-Over Barbell Rows 4 sets: 8-12 reps each

x

THIGHS

Squats 5 sets: 20 warm up*

sets of 10, 8, 6, 4 reps

Front Squats 4 sets: 10, 8, 8, 6 reps

Hack Squats 3 sets: 10 reps each

Leg Curls 4 sets: 20, 10, 8, 6 reps

Standing Leg Curls 4 sets: 10 reps each

Straight-Leg Deadlifts 3 sets: 10 reps each

x

CALVES

Donkey Calf Raises 4 sets: 10 reps each

Standing Calf Raises 4 sets: 15, 10, 8, 8 reps

ABDOMINALS

Crunches 3 sets: 25 reps each

Bent-Over Twists 100 reps each side

Machine Crunches 3 sets: 25 reps each

Crunches 100 reps

x

Workout #2

Tuesday/Thursday/Saturday

SHOULDERS

Behind-The-Neck-Presses 5 set: 15 warm up*

sets of 10, 8, 8, 6 reps

Lateral Raises 4 sets: 8 reps each

Bent-Over Dumbell Laterals 4 sets: 8 reps each

Dumbbell Shrugs 3 sets: 10 reps each

x

UPPER ARMS

Standing Barbell Curls 5 sets: 15, 10, 8, 6, 4 reps

Incline Dumbbell Curls 4 sets: 8 reps each

Concentration Curls 3 sets: 8 reps each

Lying Triceps Extensions 4 sets: 15, 10, 8, 6

Triceps Cable Pressdowns 3 sets: 8 reps each

One-Arm Triceps Extensions 3 sets: 10 reps each

x

FOREARMS

Barbell Wrists Curls 4 sets: 10 reps each

Reverse Wrist Curls 3 sets: 10 reps each

x

CALVES

Seated Calf Raises 4 sets: 10 reps each

x

ABDOMINALS

Reverse Crunches 4 sets: 25 reps each

Seated Twists 100 reps each side

Vertical Bench Crunches 4 sets: 25 reps each

*use a very light weight to warm-up

x

Please Note:

This sample routine came from Arnold Schwarzenegger:

The New Encyclopedia of Modern Bodybuilding

HELLO-DEARA SARAH MICHELLE GELLAR,

DEADLIFTS=5X10AT145,5X6AT185,5X4AT260LBS Curls =15X70 Bent Press 15X80 Snatch 15X60 Squats 15X215 Bench Press 15 X95 Overhead Press 15X 70 One-Arm Press 15X65 Calf Raises 15X 300 Leg Raises 125X Crun Ches= 875x Acardio=130x10,30-60minutes;Short Form 1 Theme: Retreating with a Front Hand Block

Salutation:

Start from a meditating horse stance facing 12 :00.

1. Drop your left foot back to 6 :00, into a right neutral bow while simultaneously delivering a right inward block and a left back elbow strike.

2. Drop your right foot back to 6 :00, into a left neutral bow while simultaneously delivering a left inward block and a right back elbow strike.

3. Turn to face your next imaginary opponent at 9 :00. Step with your right foot to 3 :00, into a left neutral bow, while simultaneously delivering a right inward block followed by left outward block and a right back elbow strike.

4. Drop your left foot back to 3 :00 into a right neutral bow while simultaneously delivering a left inward right outward block combination and a left back elbow strike.

5. Turn to face your next imaginary opponent at 3 :00, moving your right foot forward to "cover." Settle into a left neutral bow while simultaneously delivering a right high inward block followed by a left upward block and right back elbow strike.

6. Drop your left foot back to 9 :00 into a right neutral bow while simultaneously delivering a left high inward block followed by a right upward block and left back elbow strike.

7. Turn to face your next imaginary opponent at 6 :00, drawing your foot up to a transitional cat stance, executing a left inward downward block palm up (active check). Step back with your left foot towards 12 :00, into a right neutral bow, while simultaneously delivering a right outward downward block and left back elbow strike.

8. Drop your right foot back to a 12 :00, into a left neutral bow, while simultaneously delivering a right inward downward block palm up, followed by a left downward outward block palm down and right back elbow strike.

10. Step clockwise with your left foot to 12 :00, returning to a meditative horse stance, thus returning to point of origin.

Repeat on opposite side.

Back to Index

--------------------------------------------------------------------------------

Long Form 1

Theme: Retreating with a Front Hand Block and a Rear Hand Counter; Blocking with the Rear Hand; Hand Isolations.

Salutation

Start from a meditating horse stance facing 12 :00.

1. Have your left foot drop back toward 6:00 into a right neutral bow, facing 12:00 as you simultaneously execute a right inward block and left back elbow.

2. Pivot into a right forward bow toward 12:00 as you execute a left reverse punch toward 12:00.

3. Have your right foot slide into a right transitional cat stance while executing a right thrusting inward block. Complete your right step through by having your right foot plant back toward 6:00 into a left neutral bow. As you settle into your left neutral bow simultaneously execute a left inward block.

4. Pivot into a right forward bow toward 12:00 as you execute a left reverse punch to 12:00.

5. Cover (by moving your right foot toward 3:00) into a left neutral bow facing 9:00, while simultaneously executing a right inward / left vertical outward block combination.

6. Pivot into a left forward bow toward 9:00 as you execute a right straight punch to 9:00.

7. Your left foot drops back toward 3:00 into a right neutral bow facing 9:00, while simultaneously executing a left inward / right vertical outward block combination.

8. Pivot into a right forward bow toward 9:00 as you execute a left reverse punch to 9:00.

9. Cover (step right foot to 6:00, look towards 3:00) while delivering a left outward elbow. Immediately pivot in-place into a left neutral bow facing 3:00, while simultaneously executing a right inward / left upward block combination.

10. Pivot into a left forward bow toward 3:00 as you execute a right straight punch to 3:00.

11. Your left foot drops back towards 9:00 into a right neutral bow facing 3:00, while simultaneously executing a left inward / right upward block.

12. Pivot into a right forward bow toward 3:00 as you execute a left straight punch to 3:00.

13. Cover (Cover- slide back into a side cat stance as you execute a left inward downward block palm up) step into a right neutral bow facing 6:00, while simultaneously executing a right outward downward block.

14. Pivot into a right forward bow toward 6:00 as you execute a left straight punch to 6:00.

15. Your right foot drops back toward 12:00 into a left neutral bow facing 6:00 while simultaneously executing a right inward downward block palm up, followed by a left downward outward block.

16. Pivot into a left neutral bow toward 6:00 as you execute a right straight punch to 6:00.

17. (a): Pivot back

SUPINELYAKARATEDO WEHBENCHPRESS=8,9,10,11,12,2X15,2X6,2X4AT95POUNDS;INCLINELEPRESSS=5X8AT105,DECLINEPRESS=5X9AT115,SUPINELYVARIATION BENCHPRESS=5X10AT165POUNDS;DECLINEPRESSDO-WIDEGRIPBENCH=5X11,90POUNDS;UPSIDELYA UPSETBENCHPRESS=5X12AT1000POUNDS;PARTIALSQUATIVELYAH BRBLONSHOULDERS=5X10,5X6,5X4AT215POUNDS;SHOULDERBERBELOAH CALVESKUNGFUWORK=7X13,6X,3X225POUNDS;AEROBICAKARATERYUA-MYCHRISTOSMLQIZDKS=130X10;MYCARDIOSA MYLAMBMLQIZDKS=30-60MINUTES;WOMENELOAH MYKARATEPUSHUPS=6X15&6X&4X;TOADJUMP=2X8,FROGJUMP=2X9,DIPS=2X10,PULLUPS=2X11,WINDMILL=120X,ALTERNATEKICKING=2X12,JUMPSPUSHUPS=2X13,HEADSTAND=30COUNTS;INVERTPUSHUPS=2X14,SLIDELYSPLITELOHA=2X15,,BOUCELYSQUATS=6X14,3X5,1X,YLJACKNIFELEE ELHMPUSHUPS=14X,13X;PHYSICALCULTURELYHWHA-SPIRITOFMISTERLEE

Bruce Lee's "Lethal Physique" Bodybuilding Program

(performed on Tuesdays, Thursdays and Saturdays)

Exercise Sets Repetitions

Clean & Press 2 8

Squats 2 12

Pullovers 2 8

Bench Presses 2 6

Good Mornings 2 8

Barbell Curls 2 8

The Breakdown of the Routine:

1.) Clean & Press: Lee would begin this movement by taking a shoulder-width grip on an Olympic barbell. Bending his knees, he would squat down in front of the resistance and, with a quick snap of his arms and a thrust from his legs, clean the barbell to his chest and stand up. After a brief pause, Lee would then thrust the barbell to arms length overhead, pause briefly, and then lower the barbell back to the top of his chest. After another brief pause, he would lower the barbell back to the floor (the starting position). With absolutely no rest, Lee would then initiate his second repetition of the movement and continue to do so until he had completed eight repetitions. After a very brief rest, so as to take full advantage of the cardio-respiratory benefits as well as the strength-building benefits, Lee would perform a second -- and final -- set.

2.) Squats: This staple of bodybuilding movements was the cornerstone of Bruce Lee's barbell training. He had dozens of articles that he'd clipped out on the mechanics and benefits of squats and he practiced many variations of this exercise. In his routine, however, he performed the exercise in the standard fashion. Resting a barbell across his shoulders, Lee would place his feet approximately shoulder-width apart. Making sure that he was properly balanced, Lee would slowly ascend to a full squat position. With absolutely zero pause in the bottom position, Lee would then immediately return -- using the strength of his hips, glutes, hamstrings, calves and quadriceps -- to the starting position, whereupon he would commence rep number two. Lee would perform 12 repetitions in this movement and, after a short breather, return and re-shoulder the barbell for one more set of 12 reps.

3.) Pullovers: Although there exists no physical evidence that Bruce Lee supersetted barbell pullovers with squats, there is reason to believe that this was case -- if only for the fact that such was the method advocated in the articles he read. Squats were considered a great "overall" muscle builder, whereas pullovers were simply considered a "rib box expander" or "breathing exercise." Consequently, the fashion of incorporating pullovers in the late 1960s and early 1970s was as a "finishing" movement for squats. This being the case, Lee would perform the movement in the standard fashion; i.e., by lying down on his back upon a flat bench and taking a shoulder-width grip on a barbell that he would then proceed to press out to full extension above his chest. From this position, Lee would lower the barbell -- making sure to keep a slight bend in his elbows so as not to strain the elbow joint -- behind his head until it touched the floor ever so slightly and provided a comfortable stretch to his lats. From this fully-extended position, Lee would then slowly reverse the motion through the contraction of his lats, pecs and long-head of the triceps. He would repeat this movement for two sets of eight repetitions.

4.) Bench Presses: Bruce Lee was able to develop an incredible chest musculature. His upper pecs were particularly impressive, bunching and splitting into thousands of fibrous bands. And, as far as his personal training records indicate, the only direct barbell movement he performed to develop his chest was the good old fashioned bench press. Lying down upon a flat bench, and again taking a shoulder-width grip on an Olympic barbell, Lee would press the weight off the support pins to arms length above his chest. From this locked-out position, Lee would then lower the barbell to his chest and, exhaling, press it back up to the fully-locked out (or starting) position. He would repeat this movement for six repetitions and then, after a brief respite, return to the bench for one more set of six reps.

5.) Good Mornings: A word of caution about this exercise. Lee performed this movement to strengthen his lower back. However, one day in early 1970 he loaded up the bar with 135 pounds (his bodyweight at the time) and -- without a warm up -- proceeded to knock off eight repetitions. On his last rep he felt a "pop" and found out later that he had damaged the fourth sacral nerve of his lower back. The result was the Lee had to endure incredible back pain for the remainder of his life. This is not to say that the movement is without merit, just make sure that you perform an adequate warm-up prior to employing, it. Placing a barbell across his shoulders, Lee would place his feet three inches apart (Lee would later confide to Dan Inosanto "You really don't need any weight but the empty bar on your shoulders Dan -- it's more of a limbering movement") and bend over from the waist keeping his hands on the barbell at all times

Clean & Press 2 X 8 AT 80LBS

Squats 2 12 AT 300 POUNDS

Pullovers 2 X 8 60 LBS

Bench Presses 2 X 6 AT 185 POUNDS

Good Mornings 2 X 8 115 POUNDS

Barbell Hammer Curls 2 X 8 AT 56 POUNDS

CALVES 7 X 13 AT200 ,6 X 300 , 3 X 400 LBS;

CRUNCHES = 875 X ,SIT UPS =125 X

CHRIST Y A H W E H OF ISRAEL A ,

CAGLAR JUAN SINGLETARY

WWW.FEMINISM.ORG

P S

http://en.wikipedia.org/wiki/Actroid

Shoulders

Clean and presses: 2 sets, 8 repsLats

Barbell pullovers: 2 sets, 8 repsBiceps

Barbell curls: 2 sets, 8 reps

Chest

Bench-presses: 2 sets, 6 reps

Lower Back/Glutes/Hams

Good mornings: 2 sets, 8 reps

Quads

Squats: 2 sets, 12 reps

Abs

Waist Twists: 4 sets, 90 repetitions

Sit up Twist: 4 sets, 20 repetitions

Leg Raises: 4 sets, 20 repetitions

Leaning Twist: 4 sets, 50 repetitions

Bruce Lee’s training focused on toning and compound exercises rather than concentration and mass. Bodybuilding played only a small part in his physical conditioning, with stretching and aerobics taking up the rest of his exercise cycle. He would perform this weight-lifting routine every other day.

Bruce Lee’s Beginning Bodybuilding Routine:

Squat: 3 set of 10

French Press: 4 sets of 6

Incline Curl:4 sets of 6

Concentration Curl: 4 sets of 6

Push-up: 3 sets of 10 (Weighted)

Barbell Curl: 3 sets of 8

One-Armed French Press: 3 sets of 6 to 8 reps

Dumbbell Circle: 4 sets of as many reps as possible.

Dumbbell circle is rotating dumbbells simultaneously in vertical circles in front of your body, with wrists up at the bottom of the arc and down at the top.

Reverse Curl: 4 sets of 6

Wrist Curl: 4 sets of as many possible

Reverse Wrist Curl: 4 sets of as many possible

Sit up: 5 sets of 12

Calf Raise: 5 sets of 20.

Done 3 days a week.

_______________________________________

Lee’s Overall Development Routine:

Clean and Press: 2 sets of 8-12 reps.

Barbell curl: 2 sets of 8-12 reps.

Press Behind Neck (Military Press): 2 sets of 8-12

Upright Rowing: 2 sets of 8 -12

Squat: 2 sets of 12-20 reps.

Rowing: 2 sets of 8-12

Bench Press: 2 sets of 8-12

Pullover: 2 sets of 8-12

Done 3 days a week.

_______________________________________

Bruce Lee’s 20-Minute Strength and Shape Routine:

Clean and press: 2 sets of 8

Squat: 2 sets of 12

Barbell pullover: 2 sets of 8

Bench press: 2 sets of 6

Good Morning: 2 sets of 8

Barbell Curl: 2 sets of 8

Done 3 days a week.

_______________________________________

Bruce Lee’s Circuit Training for Total Fitness:

Sequence 1a Monday, Wednesday, Friday:

Rope jumping, 1 minute.

Forward bend, 1 minute.

Cat stretch, 1 minute.

Jumping jack, 1 minute.

Bodyweight squat, 1 minute.

High kick, 1 minute.

Sequence 1b, Monday, Wednesday, Friday

Waist twists, 1 minute.

Palm up curl, 1 minute.

Roman chair, 1minute.

Knee drawing, 1 minute.

Side bending, 1 minute.

Palm down curl, 1 minute.

Sequence 2a, Tuesday, Thursday, Saturday

Groin stretch, 1 minute.

Side leg raise, 1 minute. (Hold each side for 30 seconds)

Jumping bodyweight squat, 1 minute.

Shoulder circling, 1 minute.

Alternate splits, 1 minute.

Leg stretches, 2 minutes. (Each leg for 1 minute, 30 seconds for front, 30 seconds for side.)

Sequence 2b, Tuesday, Thursday, Saturday.

Leg raise, 1 minute.

Reverse curl, 1 minute.

Sit up twist, 1 minute.

Leverage bar twist, 1 minute.

Alternate leg raise, 1 minute.

Wrist roller, 1 minute.

______________________________________

Bruce Lee Circuit Training for Increased Muscularity

Overhand pullup, 30 seconds.

Seated leg press, 30 seconds.

Standing leg thrust, 30 seconds.

Shoulder press, 30 seconds.

Calf raise, toes in 10 secs, toes forward 10 secs, toes out 10 secs.

Alternating curl, 8-12 reps each arm in 30 seconds.

Standing Unilateral Horizontal Arm Adduction, 30 seconds.

For this exercise, you pull a cable with your arm straight on a horizontal plane at chest height.

Bench press, 30 seconds.

Squat, 30 seconds.

Lat pulldown behind neck, 30 seconds.

Triceps push-down, 30 seconds.

Cardio (Run) full pace, 1 minute, 30 seconds.

Wrist roller, 1 minute.

Neck flexion/extension/rotation, 1 minute.

_______________________________________

Bruce Lee’s Enter the Dragon Routine for MA’s:

Kettlebell rows: 4 sets of 8-12 reps, increasing kettlebell weight.

Deadlifts: 8-12 reps.

Hyperextensions: 8-12 reps.

Standing Leg-Thrust Machine: 12-20 reps each leg. (1 set per leg)

Leg extensions: 3-4 sets of 12-15 reps.

Seated Leg-Thrust: 4 sets 12-20

Calf raises: 3 sets of 8-10

Reverse curl: 4 sets, 8-12 reps.

Bruce then kicked with a cable around his ankle.

Shoulder press: 3-4 sets, 10-12 reps.

Follow Bruce Lees Workout routine for amazing results.

CAGLARJUAN SINGLETARY KENPOKARATELY WORKOUTMLQIZDKA=

DEADLIFTS=5 X 10 at 135, 5 X 6 AT 145 ,5 X 4 AT 235 POUNDS ; KLEAN PRESS = 2 X 8 AT 85LBS; ,HAMMER ARM CURLS =2 X 9 AT 60POUNDS ; SQUATS = 2 X 12 AT 170 POUNDS ; PULL OVER = 2X 10 AT 80 LBS ; GOOD MORNING = 2 X 11 AT 95 POUNDS ; BENCH PRESS = 9 X 115 ,8 X 120 POUNDS ; UPRIGHT ROWING = 8 X 90 LBS 9 X 9 X 89 POUNDS ; BENT OVER ROWING = 12 X 190 ,11 X 215 LBS; PRESS BEHIND NECKING = 7X 13 AT 50LBS ; 6X70 POUNDS ,3 X 75 LBS ;EXTERNAL ROTATIONA = 11 X 40 ,12 X 40POUNDS ;CALVES = 85 X 105 ,15 X 205LBS ; CRUNCHES = 875 LBS ; SIT UPS = 125X

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not physically fightING?.HERE is an example of one my prayers= ALLELUYAH!OUR PARENT OF PARADISE.HOLIEST BE THY NAME.THY WILL BE DONE EVERYWHERE.THY DOMINION COME.DAY EACH DAY OUR DAILY NEEDS & DESIRES OF OUR HEARTS.FORGIVE US OUR DEBTS AS WE FORGIVE OUR DEBTORS AND LEAD US NOT INTO TEMPTATION,BUT DELIVER US FROM EVIL.DUES FACT,THINE IS POWER,DOMAIN,+ GLORY FOREVER.AMEN.

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