Today, I was at my old home gym, the 24 Hour Fitness gym in Koreatown (Mid-Wilshire). I had a full body workout and it last for about an hour, since I had a cheat day on my diet yesterday.
Warm Up- Deadlifts + Jump Squats- 135lbs for 10 reps + 5 jumps, 225lbs for 10 reps + 5 jumps, 315lbs for 10 reps + 5 jumps with 10lbs, and 405lbs for 3 reps + 5 jumps with 10lbs
Deadlifts- Went up to 570lbs for 4 reps- Belt
Bench Press- Went up to 225lbs for 10 reps, 275lbs, 300lbs, 315lbs for 2 reps, and 335lbs for 1 rep, 300lbs for 4 reps, and 280lbs for 10 reps
Plyo Push Ups on Steps- 10 reps - 2 steps, 5 reps - 4 steps, 6 steps, and 7 steps
Hammer Strength Pulldown Machine (Supinated Grip) with 4orce Grips- Went up to 2 sets- 290lbs for 8 reps
Scramble Grip Trainer Pull Ups- 2 sets- 8 reps
Abdominal Fall Outs with TRX- 3 sets- 12 reps
Plate Pinch Hand Toss- 3 sets- 90lbs- 3 reps each hand- held for 3 seconds on each hand for each rep
4orce Grip Hangs + Front Jump Squats with 12lb Medicine Ball - 3 sets - 20 seconds + 12 reps
Ronnie Castro is a Big Filipino Strongman, Powerlifter, Muay Thai, BJJ, and MMA practitioner, computer geek that reads manga and watches anime while saving the world, bringing back sexy, and eating like a madman at a buffet, one day at a time..