Thursday Walking (1 Hour)

 Also yard work for an hour

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 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 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 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 CC Hill Sprints (30 minutes)

 4 big hill, 4 parallel to big hill. 

Muddy, hot, storms night before

Friday NOGI BJJ (1 hour)

 Trained with Corbin, Tom, Nate, Nash, Jameson, and Eric