4 big hill 4 slightly smaller hill
Wednesday, April 24, 2024
Tuesday, April 23, 2024
Tuesday NOGI BJJ (1 hour)
Worked on closed guard breaks. Knee in tail bone break. Hand scooped behind to push down lower leg with C grip break. They go for triangle and you posture up, put that leg on your shoulder, and then turn into side control.
Worked with Dylan G and taught by CP
Monday, April 22, 2024
Monday Swimming HIIT Workout (30 minutes)
8 freestyle laps and 8 8 back stroke laps
Also the aforementioned lifting workout
Monday Lifting/Bodyweight Training (2 1/2 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 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), Then 3 sets of 8 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 3 sets of 3 with 120 lbs (switching it ups to make it easier on my
left shoulder which is really hurting.
Fourth super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights
Then hip thrusts by themselves with 120 lb bar
Plus, lots of vacuuming in between sets
Sunday, April 21, 2024
Sunday CC Trail Running (40 minutes)
sick again, so did not run yesterday and didn't try for the full hour
Friday, April 19, 2024
Thursday, April 18, 2024
Thursday 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 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), Then 3 sets of 8 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 3 sets of 3 with 120 lbs (switching it ups to make it easier on my
left shoulder which is really hurting.
Then hip thrusts by themselves with 120 lb bar
Wednesday, April 17, 2024
Tuesday, April 16, 2024
Monday, April 15, 2024
Monday Lifting/Bodyweight Training (2 1/2 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 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), Then 3 sets of 10 of BOTH reverse chest flies and lateral raises. THEN 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.
Then hip thrusts by themselves with 120 lb bar
Fourth super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights
Sunday, April 14, 2024
Saturday, April 13, 2024
Friday, April 12, 2024
Thursday 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 15 push ups and 3 sets of 20 calf raises
Third
Super set- Back squats for 3 sets of 6 with 120ish (reduced weight to
concentrate on squatting to depth with heel elevators), Then 3 sets of 10 of BOTH reverse chest flies and lateral raises ( 3 lifts total in this super sets)., then reverse lunges
for 3 sets of 3 with 120 lbs
Then hip thrusts 3 sets of 10 with 120lb bar
Fourth super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights
Wednesday, April 10, 2024
Tuesday, April 9, 2024
Monday, April 8, 2024
Monday Lifting/Bodyweight Training (2 hours)
Using highest elevation slant boards for both sets of squats
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 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.
Fourth super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights
Sunday, April 7, 2024
Saturday, April 6, 2024
Tuesday, April 2, 2024
Tuesday CC Trail Running/ HIIT Workout (30 minutes)
Muddy and slow, but I had a cold and couldn't train BJJ :(
Monday, April 1, 2024
Monday Lifting/Bodyweight Training (2 1/2 hours)
Using highest elevation slant boards for both sets of squats
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 10 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.
Fourth super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights
Also-worked on a leak in the basement while lifting
Saturday, March 30, 2024
Wednesday, March 27, 2024
Sunday, March 24, 2024
Sunday Lifting/Bodyweight Training (2 hours)
Mixed things up a little to deal with left shoulder hurting and right knee also hurting. ALSO- USED HIGHEST ELEVATION OF HEEL LIFTS THIS TIME
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
glute bridges- 3 sets of 10 with 120lbs
Third
Super set- Back squats for 3 sets of 5 with 120ish (reduced weight to
concentrate on squatting to depth with heel elevators), PLUS set bicep curls, forearm curls, and shoulder presses all with 20ish lb weights (SKIPPED REVERSE LUNGES)
Saturday, March 23, 2024
Friday, March 22, 2024
Friday BJJ Comp Class (1 hour)
Half gi, half nogi. Brought S with me to visit. Rolled with MH, CP, and CS
Thursday, March 21, 2024
Thursday Lifting/Bodyweight Training (2 hours)
First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)
Second 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)
Single Leg RDL's with 3 sets of 10 with 40ish lb weight
glute bridges- 3 sets of 10 with 120 lbs
3rd super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights
Skipped bench presses etc. due to left shoulder, left upper arm, left upper back area really hurting todayTuesday, March 19, 2024
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
Friday, March 15, 2024
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
Friday, March 8, 2024
Wednesday, March 6, 2024
Wednesday CC HIll Sprints/HIIT Workout (30 minutes)
4 big hills and 4 medium hill. Jogged to warm up because I forgot my jacket.
Tuesday, March 5, 2024
Monday, March 4, 2024
Monday Running Hard Trail (50 minutes)
Needed to get close to an hour for running again, and my body was not going to do that on Saturday for some reason. For some reason, the hard trail uses different muscles and makes it easier to run for longer, even though the whole thing is steep hills basically.
Sunday, March 3, 2024
Sunday Llifting/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 5 with 70ish lbs
glute bridges- 3 sets of 10 with 120 lbs
Fourth super set to cool down - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights
Saturday, March 2, 2024
Saturday CC Trail Running (30 minutes)
Friday, March 1, 2024
Friday BJJ COMP Class (1 hour)
1/2 gi and 1/2 nogi
Had to skip working out for two days because I worked two 12 hour days
Tuesday, February 27, 2024
Tuesday NOGI BJJ (1 hour)
Mostly drilling from half guard with two new ladies. Practicing getting opponents on their back and controling with underhooks/overhooks.
Also - walked extra lots today for IEP meetings at work
Monday, February 26, 2024
Monday Swimming HiIT Workout (30 minutes)
8 sprint freestyle laps alternated with 8 backstroke laps. Also playing with kids for 30 minutes in the pool after the workout.
Sunday, February 25, 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 with 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 5 with 70ish lbs, then 3 sets of 8 of BOTH reverse chest flies and lateral raises ( 3 lifts total in this super sets)
glute bridges- 3 sets of 10 with 120 lbs
Fourth super set to cool down - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights
Saturday, February 24, 2024
Saturday CC Trail running (30 minutes)
Mostly flats, just straight running. Only 2 big hills. Some CC trail and some dirt trail
Friday, February 23, 2024
Wednesday, February 21, 2024
Wednesday Lifting/Bodyweight Training (90 minutes)
First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators.
Second super set- 3 sets of 10 bench presses with 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 5 with 70ish lbs, then 3 sets of 8 of BOTH reverse chest flies and lateral raises ( lifts total in this super sets)
Fourth super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights
ran out of time running kids around
Tuesday, February 20, 2024
Tuesday CC Hill Sprints/HIIT Workout (30 minutes)
4 big hill, 4 parallel to big hill (because I thought the medium size hill would be too muddy)
Monday, February 19, 2024
Sunday, February 18, 2024
Sunday Lifting/Bodyweight Training ( 2 1/2 hours)
First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators.
Second 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 5 with 70ish lbs, then 3 sets of 8 of BOTH reverse chest flies and lateral raises ( lifts total in this super sets)
Third super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises
Fourth super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights
ended with glute bridges with 120lbs for 3 sets of 10
Tuesday, February 13, 2024
Monday, February 12, 2024
Sunday, February 11, 2024
Sunday Bodyweight Training/Lifting (2 hours)
Squats with heel elevators again
First super set- Military presses. good mornings, front squat with 70 lbs.
Second Super set- Back squats for 3 sets of 5 with 170ish (with sumo feet), reverse lunges for 3 sets of 5 with 70ish lbs, then 3 sets of 8 of BOTH reverse chest flies and lateral raises ( lifts total in this super sets)
Third super set- 3 sets of 10 bench presses with 3 sets of 10 push ups and 3 sets of 20 calf raises
Did trapeze yoga for 10 minutes
ended with glute bridges with 120lbs for 3 sets of 10
Friday, February 9, 2024
Thursday, February 8, 2024
Thursday HITT Workout/CC Hill Sprints (30 minutes)
4 big hill and 4 parallel to the big hill because I was short on time and running out of daylight
Tuesday, February 6, 2024
Monday, January 29, 2024
Monday Swimming HIIT Workout (25-30 minutes)
I think it came out to like 27 minutes but I forgot to look
8 sprint freestyle alternated with 8 back stroke laps
Sunday Lifting/Bodyweight Training (2 hours)
Squats with heel elevators again
First super set- Military presses. good mornings, front squat with 70 lbs.
Second Super set- Back squats for 3 sets of 5 with 170ish (with sumo feet), reverse lunges for 3 sets of 5 with 70ish lbs
Third super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises
glute bridges with 120lbs for 3 sets of 10
Fourth super set- Single leg romanian dead lifts for 3 sets of 8 and 3 sets of 10 reverse chest flies
Cooled down with abs and yoga (working on dragon squats for yoga)Saturday, January 20, 2024
Thursday, January 18, 2024
Thursday CC Hill Sprints/HIIT Workout (30 minutes)
4 big hill, 4 slightly smaller hill
Lots of walking for work today too, over an hour total
Wednesday, January 17, 2024
Tuesday, January 16, 2024
Sunday, January 14, 2024
Sunday Lifting/Bodyweight Training (2 1/2 hours)
First super set- Military presses. good mornings, front squat with 70 lbs.
Second Super set- Back squats for 3 sets of 6 with 170ish (with sumo feet), reverse lunges for 3 sets of 5 with 70ish lbs
Still with heel raising slants for both kind of squats
Third super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises
glute bridges with 120lbs for 3 sets of 10
Fourth super set- Single leg romanian dead lifts for 3 sets of 8 and 3 sets of 10 reverse chest flies
Cooled down with abs and yoga (working on dragon squats for yoga)
Saturday, January 13, 2024
Friday, January 12, 2024
Wednesday, January 10, 2024
Wednesday Sprints (HIIT) (25 minutes)
8 sprints 1 minute each mixed with walking in place on a treadmill during my lunch break
Tuesday, January 9, 2024
Tuesday NOGI BJJ (1 hour)
Snap down to cradle when they tripod, or to turtle from snapdown, and turtle to back takes
Monday, January 8, 2024
Monday Swimming/ HIIT Workout (30 minutes)
8 sprint laps and 8 freestyle laps
Also- swimming with T for another 30 minutes working on his swimming
Sunday, January 7, 2024
Sunday LIfting/Bodyweight Training (3 hours)
First super set- Military presses. good mornings, front squat with 70 lbs.
Second Super set- Back squats for 3 sets of 6 with 170ish (with sumo feet), reverse lunges for 3 sets of 5 with 70ish lbs
Still with heel raising slants for both kind of squats
Third super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises, and 10 sets of reverse chest flies
glute bridges with 120lbs for 3 sets of 10
Fourth super set- Single leg romanian dead lifts for 3 sets of 10 and WANTED three sets of 15 push ups, but only got ONE
60 push ups total
abs to cool down
Plus, lots of cleaning between setsThursday, January 4, 2024
Thursday Liftin/Bodyweight Training (2 hours)
First super set- Military presses. good mornings, front squat with 70 lbs.
Second Super set- Back squats for 3 sets of 6 with 170ish (with sumo feet), reverse lunges for 3 sets of with 70ish lbs -going slower and pausing at the bottom,
Third super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises, and 10 sets of reverse chest flies
glute bridges with 120lbs for 3 sets of 10
abs to cool down
Plus, cleaning between sets and starting dinner
Tuesday CC Hill Sprints/HIIT Workout (30 minutes)
40 and sunny. Did the big hill 4 times and the slightly smaller hill 4 times
Monday, January 1, 2024
Monday Lifting/Bodyweight Training (90 minutes)
Used heel elevating wedges for first time with both kinds of squats and the lunges (so reduced weight on the back squats until I get used to it)
First super set- Military presses. good mornings, front squat with 70 lbs.
Second Super set- Back squats for 3 sets of 6 with 170ish (with sumo feet), reverse lunges for 3 sets of with 70ish lbs -going slower and pausing at the bottom, 3 sets of 10 reverse chest flies with 20 lb weights
Third super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises, and 10 sets of reverse chest flies
glute bridges with 120lbs for 3 sets of 10
abs to cool down
Stopped there due to still feeling sick from a cold
Also- painting for an hour