Saturday Building Shoveling, Sawing (3 hours)

 Building a privacy blind, and digging out a new raised bed, and reinforcing the rustic garden arch. I think I'm counting it as my lifting/strength workout for tomorrow as my right knee is now crying "uncle".

Saturday CC Hill Sprints (30 minutes)

 4 Big hill, 4 parallel to big hill (rainy, muddy, 60ish degrees)

Friday NOGI BJJ COMP Class (1 hour)

 8 people there, including new woman

Thursday CC Trail Running (30 minutes)

CC trail and hiking trail. Really muddy from running all day.

also- taught kindergarten all day

Wednesday Lifting/Bodyweight Training + building Garden structure ( 1 1/2 hours)

 

10 push ups alternated with 20 calf raises (10 sets of 10, 100 push ups, 200 calf raises) (takes about 20 minutes)

Alternated leg press machine, bench press machine, shoulder press (3 sets of 3)

squat machine, with bicep press, chair dips kind of machine, (3 set of 6)

shoulder press, row press and pull down machine. (3 sets of 6)

Hand weights with bicep curls, forearm raises, and shoulder presses

(all these took about 25 minutes with me rushing)

 

 (about 45 minutes for strength training and 45 minutes working on garden wall structure)

Tuesday NOGI BJJ (1 hour)

 Trained with the kid Nash, and then rolled with Nate and Aiden

 

Also, taught kindergarten all day

Sunday Lifting/Bodyweight Training (2 hours)

First super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)  

Second super set- Military presses (3 sets of 4 instead of 3 sets of 3 this time). good mornings, front squat with 70 lbs (with heel elevators)

THEN - 3 sets of 3 straight leg dead lifts with 220 lbs
 Third super set- 3 sets of 10 bench presses with 70 lb bar. THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

Fourth Super set- Back squats for 3 sets of 3 with 135ish  (added 15 lbs to the squat rack bar), Then 3 sets of 10 of bent over rows with 70 lbs (instead of two 20ish lb weights with the reverse chest flies and shoulder lifts). THEN reverse lunges for 1 sets of 3 with 135 lbs  (I skipped the last two due to knee issues that are still bothering me