Wednesday Lifting/Bodyweight Training (90 minutes)

 Skipped abs and yoga. Added in one front squat with the curl bar and put the pull ups/push ups back in

Saturday Hard Biking (45 minutes)

 WR side of the WS trail

Wednesday Biking (45 minutes)

 Really got going hard for the first 25 minutes and then slightly less hard the last 20. Did great despite heavy winds and straining a crotch muscle yesterday

Tuesday Nogi (90 minutes)

 5 minute rounds, 1 minute breaks, Rolled with DW, BB, BH, and MK

Tuesday Lifting/Bodyweight Training (1 hour)

 Did all the big lifts and calf raises, cooled down by vaccuuming

Monday Swimming HIIT Workout (30 minutes)

 6 HIIT sprint freestyle lap with back stroke laps for down time. Warmed up and cooled down with breaststroke

Saturday Gi Open Mat (90 minutes)

 good hard rolls with DW, BB, BH, and MK

Friday Lifting/Bodyweight Training (90 minutes)

Skipped pull ups/push ups but did everything else

Wednesday Gi Class (1 hour)

 30 minutes drilling, 30 minutes rolling

Tuesday Swimming HIIT workout (30 minutes)

 6 freestyle sprints mixed with 6 backstroke laps, 5 minute warm up, 5 minute cool down

Tuesday Lifting/Bodyweight Training (90 minutes)

 All the big lifts including bench presses, no small hand weights or pull ups/push ups. Swimming tonight.

Monday Biking (45 minutes)

It was cold so I used my ski gloves but took them off really early on for sweaty hands. It took me 25 minutes on the up hill part, and only 15 minutes on the way back, so went towards GC for awhile on that part of the trail for another 5 minutes. The trail by the big church on B Rd, not sure on the name (MCT trail?).

Sunday Lifting/Bodyweight Training (90 minutes)

 Skipped abs at the end,but did yoga. Also, added back in bench presses.

Thursday Swimming HIIT Workout (30 minutes)

 6 sprint freestyle laps, 6 backstroke rest laps, 5 minutes warm up, 5 minutes cool down. Felt good, sprints even better than last week

Wednesday Nogi Rolling (1 hour 15 minutes)

 Most live rolling, but some positional sparring

Tuesday Biking (45 minutes)

 2 pairs of pants, used lube for soreness, but still hurt and made me feel not right down there afterwards.

Monday Lifting/Bodyweight Training (70 minutes)

 Did 60 push ups instead of 30. Skipped hip thrusts, chest presses, abs and yoga due to tiredness

Saturday Biking (45 minutes)

 W Rd side of WS trail. Slow for me.

Saturday No gi Open Mat (90 minutes)

 Rolled with BB, MK, and YH in 3 minute rounds, and 3-4 rounds of 5 minutes with just BB.

Friday Swimming/HIIT (30 minutes)

 6 intervals of freestyle with backstroke down time, 5 minute warm up, 4-5 minute cool down. Felt good

Thursday Lifting/Bodyweight Training (90 minutes)

 Skipped push ups and pulls ups because swimming tomorrow and don't want to freak out my upper body. 

Also- worked on kid's rooms for 2 hours cleaning up

Tuesday Biking (50 minutes)

 Hard biking, the trail that heads towards PB and GC? I've gotta find the name for that one

Monday Lifting/Bodyweight Training (90 minutes)

 Skipped yoga and abs because my right mid back was hurting too much

Saturday Biking (55 minutes)

 Hard biking. Sunny and 50ish

Saturday Open Mat (nogi 1 hour)

 12 rounds, 5 minutes each, my cardio is getting slightly better

Friday Lifting and Bodyweight Training (90 minutes)

 Added back in chest presses, my right side of my chest felt fine today. I did push ups and chair dips, but skipped pulls ups in my bodyweight training circuit

Monday Nogi (45 minutes)

 rolled with MK and BH

Monday Lifting/Bodyweight Training (40 minutes)

 did all the big lifts, just faster then usual, skipped abs and yoga

Saturday BJJ Training (90 minutes)

 30 minutes drilling and 1 hour rolling (in the gi)

Friday Lifting/Bodyweight Training (80 minutes)

 skipped push ups and pull ups, did standing abs only

Thursday Biking (1 hour)

 W Rd part of WS trail almost to E Rd in E-ville, not quite this time

Wednesday Lifting/Bodyweight Training (90 minutes)

 also had to teach 2nd graders AND got to the f-ing dentist for 2 hours

Tuesday Nogi (75 minutes)

 5 minute rounds, hard rounds, good work :D Rolled with BB, DW, MK, and CP

Monday Lifting/Bodyweight Training

 Skipped abs, did legs up push ups this time instead

Saturday Lifting/Bodyweight Training (90 minutes)

 did all the things but did regular push ups instead of chair arm push ups for 3 sets of 10

Friday Biking (1 hour)

 WS Trail, did not get as far as usual per it being 45 degrees I guess?

Wednesday Lifting/Bodyweight Training (45 minutes)

 mostly concentrated on my 5 big lifts

Wednesday Big Shovel Yard Work (50-60 minutes)

 Might try to do a modified strength workout later

Tuesday Hard Biking 1 hour

 From B Rd all the way to E dr in E-ville

Monday Lifting/Bodyweight Training (90 minutes)

 did all the stuff, except underside pull ups this time and standing abs/standing yoga

 

Also- cleaned for an hour afterwards

Sunday Climbing through City Museum (2 hours)

 lots of climbing, lots of stairs

Saturday Biking/Walking (80 minutes)

 Probably 15 minutes biking and little over an hour walking (flat tire on my bike)

Friday Lifting/Bodyweight Training (90 minutes)

 skipped abs, pullups and push ups

Wednesday nogi bjj (1 hour)

 5 minute rounds with only 1 minute breaks, YH, MK and BB

Tuesday Biking (70 minutes)

 35 minutes from Wa to Es on the Wshed trail, and 32 minutes to get back

Monday Big Shovel yard work (1 hour)

 digging up and re-planting irises

Sunday LIfting/Bodyweight Training (90 minutes)

 did everything, was sick from dust allergy the last two days

Thursday Lifting/Bodyweight Training (2 hours)

 did everything as far as I remember

Wednesday Hard Biking (35 minutes)

 Used the grey pad to help with saddle soreness and it worked well

Tuesday Lifting/Bodyweight Training (2 hours)

Did plain over bar pull ups instead of single arm pull ups (under bar), kept shoulder presses with 20 lb weights

Monday Nogi BJJ (1 hour)

 Maybe a little under and hour. Rolled With MK and BB for 3 minute rounds and did some drilling at the end

Sunday Lifting/Bodyweight Training (90 minutes)

 Did everything including the shoulder presses mixed in with the bicep and forearm curls. Also still working on one arm pull ups with the band

Saturday Biking (70 minutes)

 First 30 minutes hard riding slightly uphill, last 40 minutes slower and more downhill

Thursday Biking (35 minutes)

 Plus about an hour fixing the new bike tire and lowering the bike seat with a pipe cutter

Tuesday Nogi Rolling (60 minutes)

 3 minute rounds with BH and BB

Monday Lifting/Bodyweight Training (2 hour)

 overhead presses with the 20lb weights (added to the bicep and forearm curls set)

added 1 arm pull ups- 3 sts 3

Saturday Hard Biking (30 minutes)

 5 minute sprint at the beginning and 3 minute sprint at the end. Also- lots of wind resistance due to a very windy day and 2 medium-ish hills 

Also- 90+ plus minutes heavy duty yard work with the lawnmower and the rake

Friday Lifting/Bodyweight Training (90 minutes)

 skipped abs but added overhead presses with the 20lb weights (added to the bicep and forearm curls set)

Wednesday Big Shovel Gardening (90 minutes)

 Not my usual form of exercise, but it was raking, big shovel, and carrying water buckets back and forth and now I am really tired

Tuesday Lifting/Bodyweight Training (90 minutes)

 skipped bodyweight training at the beginning but did everything else

Sunday Hard Biking (30 minutes)

 probably 5-6 miles on the watershed nature trail

Saturday Lifting/Bodyweight Training (90 minutes)

 Skipped abs I think

Thursday Biking (30-45 minutes)

 not sure on the exact time as I stopped to get sunglasses

Wednesday Lifting/Bodyweight Training (90 minutes)

 Did all the stuff except maybe chair dips on the bodyweight training

Tuesday Lifting/Bodyweight Training (1 hour)

 did everything except pull ups, just did it faster

Sunday Lifting/Bodyweight Training (90 minutes)

 Did all the things, probably less yoga than usual

Wednesday Lifting/Bodyweight Training (90 minutes)

 added back in bench presses but skipped abs and yoga

Tuesday Nogi rollling (1 hour)

 12 five minute rounds, with BH, BB, and ZK

Monday Lifting/Bodyweight Training

 Added back in pullups/pushups but skipped chest presses. Also- added a bit more yoga at the end this time due to lower back soreness

Saturday Hiking (90 minutes)

on the hard trail

saturday nogi bjj (1 hour)

 3 people rolling

Thursday Trail Running (30 minutes)

 dry trail, just flat and dusty #4

Wednesday Lifting (2 hours)

 Skipped most of the bodyweight training, but added back in bench presses

Tuesday Nogi (90 minutes)

 maybe a little less? rolled with MK and BH and BB taught some technique between rolls

Monday Lifting (90 minutes)

 Skipped bodyweight training, but added back in bench presses, then cleaned for 1/2 hour right after

Saturday Trail Running (1 hour)

 #4 trail, not too muddy or horrible despite recent rain

Thursday Trail Running (30 minutes)

 Dry Trail, muddy air

Wednesday Lifting (90 minutes)

 Just did heavy lifts with a little yoga at the end. Tired, slow as dirt. Skipped chest presses again

Tuesday Nogi (90 minutes)

 30 minutes of drilling, 1 hour rolling. Also worked on a kid's bike for a few hours this morning

Monday LIfting/Bodyweight Training (90 minutes)

 Skipped chest presses, will have to add those back in soon

Saturday Trail Running (45 minutes)

 plus like 30-40 minutes more of walking because there was some kid in the woods biking by himself and I went looking for him to make sure he was okay

Friday Lifting/Bodyweight Training (90 minutes)

 Skipped pull ups/push ups, chest presses, and abs/yoga

Also 2 hours yard work- working on area by big lilac bush

Thursday Trail Running (30 minutes)

 Plus 20-30 minutes of walking at beginning and end

Wednesday Nogi Open Mat (1 hour)

 just BH and BB again

Wednesday Lifting/Bodyweight Training

 Did all the stuff, and then went grocery shopping

Monday Rolling Gi (1 hour)

 Just BH and BB

Monday Lifting/Bodyweight Training (1 hour)

 Still not feeling great due to tooth infection. Skipped abs, pull ups, chest presses, chest flies, and yoga

Saturday Trail Running (45 minutes)

 nice dry, good breeze from nearby storms (no rain though while running)

Thursday Hill Sprints/HIIT (25 minutes)

 3 big hills, 3 slightly smaller hills, hot and muggy

Wednesday BJJ Nogi (70 minutes)

 Hard rolls with BH, BB, and MK

Wednesday Lifting/Bodyweight Training (50 minutes)

 Skipped a bunch of stuff because also training BJJ tonight

Monday Bodyweight Training/Lifting (90 minutes)

 Subbed the bench presses with more push ups and pullups. Alternated between chair, floor, and feet raised push ups (60 total, 8X6 total pull ups)

Sunday Trail Running (30 minutes)

 Another 30 minutes or so of walking

Thursday Trail Running (45 minutes)

mostly dry, but tripped on a tree root in some mud and hurt my right foot a bit

Wednesday Gi Class (90 minutes)

 12 hard rounds in the gi

Wednesday Lifting/Bodyweight Training (2 hours)

 Did all the stuff, but not as many abs as usual

Monday Lifting/Bodyweight Training (2 hours)

 Did all the stuff. Was just sore from all the yard work yesterday.

Sunday Hill Sprints/HIIT (30 minutes)

 3 big hills, 3 smaller hills, walked more at the end than usual.

Friday Lifting/Bodyweight Training (2 hours)

 Just went really slow

Thursday Trail Running (45 minutes)

 really muddy and then it started raining

Monday Gi Class (1 hour)

 hot sweaty hard

Also- worked in the yard for 2 hours

Sunday Trail Running (35 minutes)

 muddy hard trail, cross country trail, gravel trail and paved

Saturday LIfting/Bodyweight Training (70 minutes)

Skipped most of the bodyweight training and abs. Rushed through it watching UFC fights. Also, skipped BJJ today due to not feeling well.

Thursday Trail Running (30 minutes)

 Dry trail, #4

Wednesday Lifting/Bodyweight Training (2 hours)

did all the stuff, just slow from working out hard on mon and tues

Tuesday Nogi (90 minutes)

30-40 minutes of drilling and an hour of hard rolling with all the young guys and YH

Monday Swimming (35 minutes)

25 laps in 35 minutes! yeah baby!

ETA- also one hour of weeding out front

Monday Lifting/Bodyweight Training (90 minutes)

Did all the stuff

Saturday HIIT/Hill Sprints (30 minutes)

big hill 3 times, slightly smaller hill 3 times. Tired, slow, sucked

Saturday Nogi Open Mat (90 minutes)

Rolled continuously for five minute rounds with 1 minute breaks in between

Friday Swimming (30 minutes)

20 laps, last lap freestyle sprint. 5 backstroke, 15 freestyle

Wednesday Lifting/Bodyweight Training (90 minutes)

Did all the stuff even abs

Plus 30 minutes bike riding with S (about 2 miles?)

Tuesday Nogi Open mat (1 hour)

BB and I were going super high intensity for all our rounds. Also rolled with BH and MK

Monday Lifting/Bodyweight Training (2 hours)

skipped abs

Sunday Swimming (30-35 minutes)

20 laps slowly

Also 2 miles riding bikes with S

Saturday Trail Running (45 minutes)

#4 dry trail and then grocery shopped right after

Saturday Nogi Open Mat (1 hour)

no AC, No breaks followed by riding bikes for 2 miles with S

Friday Lifting/Bodyweight Training (2 hours)

Skipped abs and then straight to helping S ride a bike for 40 minutes (mostly riding a bike myself alongside her)

Thursday Teaching kids to ride bikes (2 hours)

wind sprints interspersed with lots of walking

Wednesday BJJ NOGI Rolling (1 hour)

went back and forth with BB and MK 4 minute rounds for an hour

Wednesday Lifting/Bodyweight Training (2 hours)

Not sure why it took 2 hours, didn't feel like I was going that slow

Tuesday Running (30 minutes)

Gravel and pavement, running hard in the rain

Monday lifting/bodyweight training (2 hours)

same stuff, just dragging today

Sunday Trail Running (45 minutes)

#4, muggy as hell but dry trail

Friday Lap Swimming (30 minutes)

10 laps freestyle, 5 laps backstroke, 5 laps freestyle

Thursday LIfting/Bodyweight Training (90 minutes)

did all the stuff

Wednesday NOGI Rolling (1 hour)

1 hour straight with no AC

Tuesday Trail Running (30 minutes)

dry #4, plus 15 more minutes of walking

Monday Lifting/Bodyweight Training (90 minutes)

skipped abs because my right side neck shoulder was just hurting too much

Saturday Running/Hill Sprints/HIIT Workout (25-30 minutes)

3 big hill sprints in a row with 3 slightly smaller hill sprints. Seemed to end up walking a little longer towards the end

Friday Lifting/Bodyweight Training (90 minutes)

skipped abs because still not feeling great

Wednesday Lifting/Bodyweight Training (90 minutes)

all the stuff despite being sore and exhausted from training twice yesterday

Tuesday Nogi BJJ (1 hour)

Just rolling with BH and BB

Tuesday Trail Running (30 minutes)

hard trail

Monday Lifting/Bodyweight Training (90 minutes)

did all the stuff, and then an hour of heavy duty cleaning

Saturday Trail Running (30 minutes)

#4 trail

Saturday Nogi (90 minutes)

1 hour drilling, 30 minutes of rolling

Friday Lifting/Bodyweight Training (90 minutes)

did everything

Thursday NoGI BJJ (1 hour)

1 hour rolling again

Wednesday BJJ/GI (1+ hour)

A little over and hour, sprained my big toe I think

Wednesday Lifting/Bodyweight Training (90 minutes)

missed abs, but did everything else

Tuesday Trail Running (35 minutes)

cross country trail to gravel trail, pouring down rain

Monday Lifting/Bodyweight Training (90 minutes)

did all the stuff

Saturday Trail Running (30 minutes)

#4 trail, nice and dry

Friday Lifting/Bodyweight Training (90 minutes)

did all the things, and then cleaned for an hour after that

Thursday Swimming Sprint Laps/HIIT Workout (30 minutes)

6 sprint laps freestyle, 6 laps back stroke rest laps (plus 5-6 laps cool down?). The HIIT workout took a little over 20 minutes, then cool down laps to make a solid 30.

Wednesday Kickboxing (30 minutes)

Usual stuff

Wednesday Lifting/Bodyweight Training (80 minutes)

Skipped bodyweight training at beginning and abs at the end

Tuesday Hill Sprints/HIIT Workout (30 minutes)

Did 6 hills and then ran for 5-10 minutes more

Monday Kickboxing (30 minutes)

usual kicking, punching, ab work, burpees, and foot work drills

Monday Lifting/Bodyweight Training (90 minutes)

did all the stuff, still separating sumo dead lifts and hip thrusts because it's so much nicer/easier that way

Saturday Trail Running (45 minutes)

Dry trail, thunderstorms near the end, but no danger

Also- walking up and down castor river shut ins for 3+hours yesterday

Wednesday Grappling/Nogi (1 hour)

worked with Younghye and Devin mostly

Wednesday Kickboxing Class (30 minutes)

Managed to get in 25 pushups during "free time workout time" to make up for lack of bodyweight training earlier

Wednesday Lifting/Bodyweight Training (80 minutes)

Skipped bodyweight training at the beginning

Tuesday Lap Swimming (30 minutes)

10 laps freestyle, 5 laps backstroke, 5 laps freestyle

Monday Kickboxing Class (30 minutes)

Basic kickboxing class

Monday Lifting/Bodyweight Training (90 minutes)

Did all the stuff and then cleaned out a very clogged vacuum cleaner right after that. Also- been separating the sumo dead lifts and hip thrusts at the end and it goes much better that way (instead of alternating them like most of my other heavy lifts)

Saturday Running/Hiking (45 minutes)

25 minutes trail running on the hard trail and 20 minutes hiking after that

Friday Lifting/Bodyweight Training (80 minutes)

forgot abs again

Thursday Trail Running (30 minutes)

#2, #6, cross country trail, and part of paved trail. Got a bad feeling about a guy on the #4 so turned around and hit other trails

Wednesday lifting/Bodyweight Training (80 minutes)

skipped abs on accident

Tuesday Hill Sprints/HIIT Workout (30 minutes)

6 hills, extra 5 minutes running at the end to make 30 minutes total

Monday Lifting/Bodyweight Training (90 minutes)

Did all the stuff

Sunday Trail Running (Hard Trail) (30 minutes)

90+ degrees, was pretty hard, but at least dry :D

Saturday Lifting/Bodyweight Training (80 minutes)

Had to take Friday off exercise for camping. Did all the stuff, but did the heavy lifts at a slightly faster pace.

Thursday Trail Running (45 minutes)

#4 trail, kind of muddy from rain yesterday

Wednesday Lifting/Bodyweight Training (90 minutes)

skipped abs, took it slow due to poison ivy reaction

Tuesday Trail Running (30 minutes)

dry trail, good pace

Monday Lifting/Bodyweight Training (90 minutes)

Did all the stuff

Saturday Trail running (30 minutes)

lots of mud, #4 trail, foot feels fine

Friday Lifting/Bodyweight Training (80 minutes)

Skipped hip thrusts and sumo dead lifts because of 90 minutes working in the yard with the big shovel. Did the abs and yoga at the end though

Thursday Nogi (2 hours)

Worked knee on belly drills and head to mat jump over leg drills. Also worked straight ankle lock from guard pass

Wednesday Lifting/Bodyweight Training (90 minutes)

did all the stuff plus yardwork later in the day

Tuesday Nogi (2 hours)

30 minutes drilling, 90 minutes rolling

Monday LIfting/Bodyweight Training (90 minutes)

Did all the stuff. Plus an hour of cleaning after ward. Also- an hour of yard work yesterday

Saturday Trail Running (30 minutes)

#1 trail

Friday Lifting/Bodyweight Training (90 minutes)

did all the stuff

Thursday Nogi (90 minutes)

30 minutes drilling, 1 hour rolling

Wednesday Lifting/Bodyweight Training (90 minutes)

did all the things plus 2 hours yard work

Tuesday Nogi (2 hours)

30 minutes drilling, 90 minutes rolling

Monday Lifting/Bodyweight Training (90 miinutes)

did all the things

Saturday Hill Sprints/HIIT (25-30 minutes)

might have ran 7 instead of 6, not sure

Friday Lifting/Bodyweight Training (90 minutes)

skipped abs just due to absentmindedness

Thursday Nogi (2 hours)

About 40 minutes of drilling and 80-90 minutes of rolling

Tuesday Nogi Jiu jitsu (2 hours)

30 minutes of drilling, positional sparring, then real sparring. Also about 20 minutes at  the end showing a bunch of girls hip throws

Monday Lifting/Bodyweight Training (90 minutes)

Did all the stuff

Friday Lifting/Bodyweight Training (90 minutes)

did all the things

Thursday Nogi Bjj (90 minutes)

30 minutes drilling half guard escapes. Drive hand under or throw hand over, put hip to the ground, knee slide out. 1 hour rolling with lots of blue belts

Wednesday Lifting/Bodyweight Training (90 minutes)

Skipped abs on accident

Tuesday BJJ/Nogi (1 hour)

30 minutes, 30 minutes rolling. Rolled twice with JR and once with Ben and once with Adam

Monday Lifting/Bodyweight Training (90 minutes)

Did all the stuff 

Then- jiu jitsu with kids for 30 minutes

Thursday HITT/Hill Sprints/Jogging (1 hour)

25 minutes hill sprints- 6 hills. Jogging on pure mud after that

Wed Lifting/Bodyweight Training (90 minutes)

did all the stuff

Tuesday JM 30 Day shred Level 2 (25 minutes)

with 10lb and 5 lb weights

Monday Lifting/Bodyweight Training (90 minutes)

Did all the stuff despite exhaustion and lack of sleep

Saturday Jillian Michaels 30 Day Shred Level 3 (25ish minutes)

Tiring, good cardio. Giving my left foot more time to heal

Friday Lifting/Bodyweight Training (90 minutes)

Only did 2 sets of bench presses and sumo dead lifts instead of 3

Thursday JM 30 Day Shred Day 2 (25 minutes)

Could not run due to slightly injured foot. Used 10 lb weights for most of it, then switched to 5 lb weights

Wed Lifting/Bodyweight Training (90 minutes)

Did all the things

Monday Lifting/Bodyweight Training (90 minutes)

Went up to 80 lbs for bench presses (set of 6) and arm curls (set of 3). Start doing hip thrusts with my shoulders on a "bench" to target different muscles. Still adding extra abs at the end. 

Also- 2 hours deep cleaning the basement

Sunday Trail Running (35 minutes)

Plus 30 minutes more walking

Saturday Lifting/Bodyweight Training (90 minutes)

Did all the things

Thursday Trail Running (1 hour)

Plus 20 more minutes hiking with the kids

Wednesday Lifting/Bodyweight Training (90 minutes)

Did all the stuff including the 4 new lifts and extra ab work

Tuesday HIIT Workout (running hills)/HIking with Kids (90 minutes)

20-25 minutes running hills on cross country trail. Another hour or so of hiking with the kids. 

Also- an hour of BJJ/Judo drills with the kids.

Monday Lifting/bodyweight Training (90 minutes)

Did everything, including adding extra crunches and other ab work

Saturday Trail Running (1 hour)

#4 trail, relatively dry trail

Friday Lifting/Bodyweight Training (90 minutes)

Did everything more slowly this time

Thursday Hiking/Fast Walking (1 hour)

part paved, part dirt trail, meramec park

Wednesday Lifting/Bodyweight Training (70 minutes)

Did everything as before, but less down time between sets. I will see how much more sore that makes me

Tuesday Hill sprints/HIIT Workout/Hiking with kids (90 minutes)

20-25 minutes hill sprints, then hiking with kids for the rest of it

Monday Lifting/Bodyweight Training (90 minutes)

Did everything. Plus walking around with kids for an hour

Friday Hiking (90 minutes)

With kids. SIUE Nature Preserve

Friday Lifting/Bodyweight Training (90 minutes)

All the stuff from Wednesday plus adding even more ab work in as well at the end

Thursday Trail Running (1 hour)

#4 trail and hiking with kids for 15-20 minutes after that?

Wednesday Lifting/Bodyweight Training (90 minutes)

Also, still doing back squats/calf raises right after bodyweight training warm up, then shoulder flies with forearm lifts (both with 7 1/2 lb weight). Then alternated deadlifts with arms curls (60 lb curl bar), then bench presses with chest flies, then sumo dead lifts with hip thrusts (bridges?). Then yoga and abs to cool down (adding back in regular crunches). Still skipping 2nd set of bodyweight training because of all the extra arm lifts, for now

Monday Hiking With Kids (3 hours)

Tom Sauk Mountain- Mina Sauk Falls Trail

Saturday Lifting/Bodyweight Training (90 minutes)

Did everything, including new 60 lbs arm curls with curl bar and 60lb bench presses with my makeshift bench. Also- keeping the chest flies alternated with forearm lifts (7 1/2lb weight in each hand) Skipped second set of body weight training though. Oh, and sticking with back squat/calf raise sets right after bodyweight training since that is my hardest lift now.

Friday HIIT Workout/Hill Runs/Hiking (1 hour)

25 minutes hill running, 6 hills. Followed by hiking with kids

Also- working on seam repairs on wallpaper for 90 minutes

Thursday Lifting/Bodyweight Training (90 minutes)

Added 3 sets of 10 with 50 lbs- bench press Also 3 sets of 6 - bicep curls with the same 50 lb bar. Also added chest fly X 3/10 and tricep curls (both with 7 1/2 lb weights in each hand). Skipped second set of bodyweight training, abs, and yoga. 

Followed by one hour of deep cleaning

Wednesday Hiking (90 minutes)

SIUE Nature Preserve

Tuesday Trail Running (1 hour)

Plus 20-25 more minutes hiking with kids

Monday Lifting?Bodyweight Training (90 minutes)

Added bicep curls with curling bar and did legs up push ups, but no underbar pull ups to go with it. Skipped abs again.

Monday Hiking with Kids (40 minutes)

Cold cold wet day

40 minutes hard scrubbing on the bath tub last night too

Sunday Wrestling/Jiu Jitsu (90 minutes)

Rolled with all 5 people in my house except the youngest pooped out really soon

Friday Hiking with Kids (90 minutes)

Muddy trail for the most part. Also went off trail for a little while following a nerd path

Friday Lifting/Bodyweight Training (90 minutes)

Skipped second set of bodyweight training and abs. Also cooled down with intensive vacuuming

Tuesday Trail Running Hard Trail (HIIT workout 45 minutes) Hiking 25 minutes

45 minutes on the "hard trail" but sprinted most of the hills, so counting it as a HIIT workout. Also 25ish more minutes hiking with the kids.

Sunday Lifting/Bodyweight Training (80 minutes)

Skipped second set of bodyweight training. Did the handweights with extra yoga and yoga and abs at the end.

Friday Trail Running (1 hour)

Muddy hard trail, but nice temperature at about 45 degrees

Thursday Lifting/Bodyweight Training (70 minutes)

Skipped second set of bodyweight training. Sick this week with mild flu, so first workout of the week.

Saturday Trail Running (30 minutes)

#4 trail, mostly dry trail, just sick with a cold.

Thursday Wrestling/Submission Wrestling (90 minutes)

Slide By's - two from collar ties - pry bar and mallet
two from underhook- lock step and swim move

Thursday Lifting/Bodyweight Training (50 minutes)

skipped second set of bodyweight training, abs, and yoga (did some yoga with hand weights/bicep curls)

Wednesday HIIT/Hill Running (30 minutes)

6 hills. I did the hard hill 3 times first, and then the smaller hill 3 times. I gas out less quickly that way, especially on the last hill.

Tuesday No-Gi Training (90 minutes)

mostly drilling, only rolled for 10 minutes before my lip started bleeding

Tuesday Lifting/bodyweight Training (40 minutes)

One set of bodyweight training/all the major lifts

Saturday 3 hour BJJ Seminar

Jessica Swanson- lapel wraps, lapel-foot in lapel, lapel wrap around arm to assist armbar from closed guard. Lapel over the back from closed guard- put foot in the lapel- control the arm for sweep or for triangle

Wednesday Running Hills/HIIT (30 minutes)

6 hills on the CC trail, muddy and cold

Tuesday Swimming (35 minutes)

25 laps

Tuesday Lifting/Bodyweight Training (80 minutes)

Skipped second set of bodyweight training, did everything else

Monday Gi Class (90 minutes)

1 hour drilling, 30-40 minutes rolling. Worked on escapes from scarf hold side control.

Sunday Womens Open Mat (70 minutes)

Rolled with many visitors, mostly blue belts, and one brown belt

Saturday Trail Running (1 hour)

Muddy #4 trail

Thursday No Gi/Wrestling (90 minutes)

1 hour drilling slide-by's. Mallet slide by, pry bar slide by, and slide by from underhook- thumb down, grab head and arm, put leg between their legs to pop their arm over your head- hip toss from there. 30 minutes straight rolling with DH

Tuesday Lap Swimming (35 minutes)

25 laps

Tuesday Lifting/Bodyweight Training (65 minutes)

Skipped second set of bodyweight training, but did under the bar pull ups for the first set. Took it easy on abs and yoga at the end.

Monday Gi Class (2 hours)

90 minutes drilling butterfly guard to sweep, saddle, and 1/4 nelson. 30 minutes rolling, Rolled with KZ and JH

Sunday Lifting/Bodyweight Training (1 hour)

Skipped second body weight training reps. Did light abs and yoga at the end

Also- 45 minutes wrestling with kids

SaturdayTrail Running (1 hour)

Semi hard with frozen spots, some muddy spots, and slipped more than usual because of spots that looked "safe"

Thursday No Gi/Wrestling (2 hours)

1 hour drilling takedowns from russian tie- stomp the foot, stomp the other foot- pull forward or hip in. Also- russian tie defense- grab other arm, pull them into you- get whizzer. Also- they get single leg, grab arm that has your leg- pull it past you as you put your other leg between their legs- jump up into ashi garame. 1 hour rolling with DH, KZ, and ZK

Wednesday Lifting/Bodyweight Training (1 hour)

Skipped second set of bodyweight training and less yoga and abs

Monday Gi class (2 hours)

Pretty much drilling the whole time. Worked on crucifix, stockade, truck, regular back mount. Also worked 1/4 nelson, 1/2 nelson, and 3/4 nelson

Sunday Lifting/Bodyweight Training (70 minutes)

skipped tricep curls, but worked second set of bodyweight training back in

Friday Running/Walking (35 minutes)

I walked 15 minutes at a good clip and then ran for 20 minutes. I didn't really think it was necessary to run that huge hill on Airline since my cardio would get up enough just walking it at a fast pace. Also- wrestled with kids for an hour

Tuesday No gi (90 minutes)

Worked on takedowns for an hour, then rolled for 20 minutes or so. Double leg, to inside trip. Also, head and arm, grab the leg, then roll. Like cement mixer, except add a leg

Monday Gi Class (2 hours)

1 hour going through transitions from one "dead zone" or control position to another. Then rolled for an hour with the same idea in mind (no taps)

Monday Lifting/Bodyweight Training (25 minutes)

Did one set of bodyweight training, dead lifts, squats, calf raises, sumo dead lifts, and hip thrust, just at a much faster pace and with less stretching, yoga, no abs, and no hand weights.

Saturday Trail Running (40 minutes)

#1 trail, very muddy. Had trouble getting the 40 minutes due to open mat

Saturday Open Mat (2 hours)

Learned a new variation from the russian tie with a figure four thrown in. Rolled with N Jr, Kody, YH, and Ben. Also worked on different crucifix entries from front headlock and from side control

Friday Lifting/Bodyweight Training (80ish minutes)

Added foam roller for my left hip to help with pain between lifts. Went from 130 to 160 for squats, still 3 sets with 6 reps in each set. Skipped second set of bodyweight training

Thursday HIIT Workout/Paved HIll Runs (20 minutes)

5 hill runs on pavement, but much steeper harder hill

Wednesday Lifting/Bodyweight Training

Skipped 2nd set of bodyweight training due to two days of BJJ training and 3 days of teaching in a row. Also- 2nd week of KETO diet

Monday and Tuesday BJJ both days (4 hours)

Gi Monday working no mount escapes. No gi Tuesday working on moving the hips out and framing from guard and half guard

Sunday Lifting/Bodyweight Training (80 minutes)

Skipped second set of bodyweight training and forearm curls

Saturday Trail Running (45 minutes)

#4 trail. Deep muddy and cold made it harder, so will try to get back to an hour next week

Friday Lifting/Bodyweight Training (60-70 minutes)

Skipped second set of bodyweight training and only did 1/2 the abs

Wednesday Lifting/Bodyweight Training (80 minutes)

Skipped 2nd set of bodyweight training due to upset stomach

Tuesday Hill Running/HIIT Workout (30 minutes)

6 hills, made it all the way up the hills this time. No calf pain next day like last week

Monday Gi Class (2 hours)

90 minutes drilling butterfly sweep to leg lock positions, and ashi garame to reverse X guard. 30 minutes rolling.

Monday Lifting/Bodyweight Training (80 minutes)

Worked the 2nd set of body weight training back in and did everything else. Still doing yoga at the beginning, middle, and end to help with the left hip

Friday Lifting/Bodyweight Training (1 hour)

Skipped 2nd set of bodyweight training and most of the abs.

Wednesday Running Hills (30 minutes)

Ran 7 hills instead of 6 because the hill running felt pretty lame

Tuesday Lifting/Bodyweight Training (1 hour)

Skipped second set of bodyweight training, hand weights, and ab work

Monday Gi Class (2 hours)

Back escapes and spider web escapes. Then rolling for 20-30 minutes

Sunday Lifting/Bodyweight Training (70 minutes)

skipped second set of bodyweight training

Thursday Wrestling/Nogi Class (2 hours)

1 hour drilling 1 hour rolling

Thursday Lifting/Bodyweight Training (80 minutes)

Skipped second set of bodyweight training and tricep curls (but did biceps). worked yoga into beginning, middle, and end

Wednesday Gi Class (2 hours)

Drilling arm bar, spider web, and bicep slicer (short arm scissor) from mount

Monday Lifting/Bodyweight Training (1 hour)

Skipped hand weights at the end and abs

Friday Open Mat (1 hour)

HNHQ mostly just blue belts, plus one white belt, and one purple belt (twice with the purple belt)

Thursday Lifting/Bodyweight Training (80 minutes)

Worked in the yoga in the middle and end. Still adding back in the second set of pull ups/push ups