Buck’s Work Out
Disclaimer:
This is Buck Roberts’s work out. I don’t recemend doing any of the exercises unless you have been properly instructed. Don’t touch any weapons unless you have been instructed in there proper use. Consult your physician before beginning any new exercise routine if you have any medical conditions.
When in doubt don’t do anything that you think might cuase you injury. Why risk it?
This is my workout.
45-105 minutes
I do most of this at least 4-5 days per week. Lately I haven’t been working much so I have more time in the gym.
Cardio-resperatory:
Warm up: 10-15 minutes exercise bike
2 mile run
5 minutes rowing machine
15 mintues eliptical trainer
500 meter swim
Strenth training:
Biceps:
Preacher curl: the stack (170) work down sets of as many as posible one set per weight incremement
Pull ups: 10-15, 2-3 sets
Chainsaws 60-70 LBS 3 sets of 8-10 reps
(bicep curls pyramids 30 Lbs and down to muscle failure.) sometimes for deffinition.
Chest and triceps:
Tricep pulldown the stack 140 then down 20 Lb increments
Push ups: as many as I can 2-3 sets or dumbell press 3 sets incline, three sets flat bench 60-70 Lbs
Military press. 40 Lbs 3 sets of 10 repititions
check press: 20-25 Lbs 3 sets of ten reps
More pushups
Abs: 3 sets of 50 situps
Seated tucks 20-50
Lots of crunches different types
Leg lifts 20 2 sets sometimes 3
Fitness ball incline sit ups 20
Various flutter kick, bicycle, etc.
Knee lifts
Sword work out. I have this claymore that I have been working out with. I mostly practice slashes and hacks with it. Various techniques from kenjitsu, fencing, kung fu, improvised. It’s pretty heavy, I think it is about 8 lbs. It is a good work out.
Note if you are do not have any formal martial arts training I recommend starting with a quarter staff or a shinai or doken and not anything with an edge. In fact just don’t do it.
