Sunday, March 17, 2024

Sunday Lifting/Bodyweight Training (2 hours)

 

First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

Second super set- 3 sets of 10 bench presses.
Then 3 sets of 8 of BOTH reverse chest flies and lateral raises ( 3 lifts total in this super sets). THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), reverse lunges for 3 sets of 3 with 120 lbs (switching it ups to make it easier on my left shoulder which is really hurting. This way I don't have to lift up the 70lb bar and I can use the squat rack to get the bar to shoulder height for the lunging)

glute bridges- 3 sets of 10 with 120 lbs

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights

Saturday, March 16, 2024

Saturday Trail Running (50 minutes)

 #4 trail because cc trail had some kind of event on it

Friday, March 15, 2024

Friday COMP Class (1 hour)

 Trained with three new guys from Odd Fellows grappling club

Thurday Lifting/Bodyweight Training (3 hours)

 Did the same as Sunday, just went slower

Wednesday, March 13, 2024

Wednesday GI Training (2 hours)

 1 hour drilling sort of a ghost escape from armbarred technical mount. Also 1 hour rolling at the end. 

Go me!

Monday, March 11, 2024

Monday CC Hill Sprints/HIIT WOrkout (30 minutes)

 4 big hill, 4 slightly smaller hill. Got to pet Loki and friends

Sunday, March 10, 2024

Sunday Lifting/Bodyweight Training (2 hours)

 

First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

Second super set- 3 sets of 10 bench presses.
Then 3 sets of 8 of BOTH reverse chest flies and lateral raises ( 3 lifts total in this super sets). THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators), reverse lunges for 3 sets of 3 with 120 lbs (switching it ups to make it easier on my left shoulder which is really hurting. This way I don't have to lift up the 70lb bar and I can use the squat rack to get the bar to shoulder height for the lunging)

glute bridges- 3 sets of 10 with 120 lbs

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights

Cool down- ABS