Also yard work for an hour
Thursday, July 17, 2025
Wednesday, July 16, 2025
Wednesday Lifting/Bodyweight Training (90 minutes)
First super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)
Second 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.
Third Super set- 10 sets of 10 push ups alternated with 10 sets of 20 calf raises
Went slower and did a shorter workout because I did too much yesterday
Tuesday, July 15, 2025
Tuesday BJJ NOGI (1 hour 20 minutes)
40 minutes drilling, 20 minutes rolling, 20 more minutes rolling with Colby after class
Also- 45 minutes walking
Also- 45 minutes gardening
Monday, July 14, 2025
Monday Walking (90 minutes)
By myself to keep a faster pace. Also- extra 15lbs on a backpack for the last 30 minutes of the walk.
Also- installed a light switch for an hour (proved to be harder than usual)
Also- 1 hour deep cleaning bathtub
Sunday, July 13, 2025
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 6 of sumo dead lifts with 120 lbs (going to alternate between straight leg and sumo dead lift for flexibility)
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
ADDED- 3 sets of 10 hip thrusts with bench and 70 lb bar
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
Saturday, July 12, 2025
Saturday CC Hill Sprints (30 minutes)
4 big hill, 4 parallel to big hill.
Muddy, hot, storms night before