Wednesday Big Shovel Yard Work (90 mintues)

Finishing up digging out the compost pile and making it level, with adding stuff back into it as well. Also, transporting dirt between garden beds and raised beds

Tuesday Big Shovel Digging (2 hours)

 Excavating the entire compost pile and moving it to the new raised bed.

Monday CC Hill Sprints/HIIT Workout (30 minutes)

4 big hill, 4 parallel to big hill. 80 and a light shower right at the beginning, but then sun.

Also- swimming with kids for an hour

Sunday Weeding (2 hours)

 Not feeling well today, so this is probably it

Saturday CC Trail Running (45 minutes)

 Nice day with nice breezes, 80 degrees

Friday Walking (1 hour 10 minutes)

Carrying a large bag of cat food in a back pack for the last 30 minutes of that

Nice day, about 80 with a nice breeze.

Thursday NOGI BJJ (1 hour)

 30 minutes drilling, 30 minutes positional sparring

Wednesday Building Raised Bed (1 hour)

Still not done

Also- 1 hour cleaning air conditioner compressor with the hose outside

Still tired from Monday

 

Monday River Walking, Hiking, Swimming (3 hours)

 Went to Johnsons Shut Ins with kids

Sunday Building Raised Bed (4 hours)

This is my strength workout for today.

Lots of digging and trenching involved also.

Saturday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill. Thunderstorms in the area and 95, so ridiculously humid

Friday BJJ COMP Training (1 hour)

With Corbin, Nate, Mason, and Nash

 

Also- 45 minutes walking, and 10 minutes burying my cat who passed away

Thursday CC Running (45 minutes)

 over 100 heat index 😱

Wednesday Lifting Bodyweight Training (90 minutes)

 First super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)

 THEN - 3 sets of 6 of sumo dead lifts with 120 lbs (going to alternate between straight leg and sumo dead lift for flexibility)

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

Also- walking for an hour this morning

Tuesday NOGI (1 hour)

 Also- walking for an hour, taking the kids to the dentist, and fixing up the Sable

Monday Walking (90 minutes)

 hot and humid, got a bit overheated

Sunday 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- Military presses (3 sets of 4 instead of 3 sets of 3 this time). good mornings (with legs spread, bent over for hip flexibility), front squat with 70 lbs (with heel elevators)

THEN - 3 sets of 6 sumo dead lifts with 120 lbs  

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

 

Skipped last set due to fasting for weight loss this week

 

Saturday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill. Muddy very humid

Also- 45-50 minutes of walking in light rain

Friday BJJ COMP CLASS (1 hour)

 Only 5 people

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

Wednesday Big Shovel Yard Work (2 hours)

 Cutting back on the lilac tree with giant loppers and digging up all the little starters with the square shovel

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- Military presses (3 sets of 4 instead of 3 sets of 3 this time). good mornings (with legs spread, bent over for hip flexibility), front squat with 70 lbs (with heel elevators)

THEN - 3 sets of 6 sumo dead lifts with 120 lbs  

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

 

(skipped the last lift to do it with another workout on Friday, hopefully) 

Tuesday NOGI BJJ (1 hour)

 Drilled with Marshall. Rolled with Colby, Tom, and Brayden (black hair)

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 (with legs spread, bent over for hip flexibility), front squat with 70 lbs (with heel elevators)

THEN - 3 sets of 3 straight leg dead lifts with 220 lbs 

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

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 Trail Running (45 minutes)

 95 degrees and dry. Horsefly season has started :/

Also- 45 minutes weeding

Friday Lifting/Bodyweight Training (1 hour 15 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

Shorter workout to finish the lifts I missed Wednesday and to add an extra strength workout this week

Thursday NOGI BJJ (1 hour)

 Drilled with 4 people, then rolled with new guy, Nash, and Colby

Also- swam with kids for 30 minutes, and walked for 1 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- 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

 

(skipped last super set due to my right shoulder really hurting) 

Tuesday NOGI BJJ (1 hour)

 Drilled with tall Brayden. Rolled with DW and New guy

Plus- one hour walking with T

Monday Concrete Trail Running (30 minutes)

 Trying out the Hooka shoes on pavement. It was "meh".

Also- 2 hours hedge trimming with electric trimmer

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 3 straight leg dead lifts with 220 lbs 

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

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

 

*Had to struggle through this one, did it late at night due to not feeling well and having to take an involuntary nap

Saturday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill

Friday BJJ Comp Class (1 hour)

 1/2 gi and 1/2 nogi. 

JR, CP, JH, Nash, and Tom

Wednesday Lifting/Bodyweight Training (90 minutes)

First lift- 3 sets of 5 of sumo dead lifts with 120 lbs (going to alternate between straight leg and sumo dead lift for flexibility)

 First 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

Second super set - bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)

 Third Super set- 10 sets of 10 push ups alternated with 10 sets of 20 calf raises

(switched to this workout because I have not worked out for two weeks before this week, and I only did 90 minutes Monday as well. Easing back into it after a long hard vacation break)

Also- 2 hours power washing outside and gardening

Monday 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- 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 3 straight leg dead lifts with 220 lbs 

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

 

Skipped last super set due to still feeling exhausted after long road trip

Also- did lots of walking and swimming on vacation. 

 

 

Thursday CC Hill Sprints/HIIT Workout (25 minutes)

 4 big hill and 3 parallel to big hill (only 3 because my shoe broke)

Wednesday 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

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

Tuesday NOGI BJJ (1 hour)

 Drilled with DW and rolled with DW, Tom, and Colby

Monday 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 3 straight leg dead lifts with 220 lbs 

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

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

Sunday Yardwork (3 hours)

 Trimming trees, planting new trees/bushes, weeding, watering and going up and down the stairs all over my house looking for something to make a raised bed (failed)

Saturday CC Trail Running (45 minutes)

 Mostly dry, hot and muggy

Friday Comp Class (1 hour)

 1/2 gi, 1/2 nogi

Wednesday Lifting/Bodyweight Training (2 hours)

 (went faster on the last set because of time constraints)

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 3 straight leg dead lifts with 220 lbs 

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

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

Tuesday NOGI BJJ (1 hour)

 drilled mount escapes with Devin, then rolling from mount

Monday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill

Plus, cleaning clothes out and organizing closet for 3 hours

Sunday Lifting/Bodyweight Training (3 hours)

 (went slower, longer time between lifts)

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 3 straight leg dead lifts with 220 lbs 

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

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

Last- 3 sets of 6 kickstand squats with 40 lb weight

Saturday CC Trail running (45 minutes)

 Dry, nice breeze

Friday BJJ COMP Class (1 hour)

Got a second stripe on my blue belt!!!

Thursday Hiking (90 minutes)

 With the Littles on the Bohm Nature Preserve

Also- lots of walking all over the school and packing up rooms with teachers

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- 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 3 straight leg dead lifts with 220 lbs 

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

 

Shortened the workout (skipped the last super set) due to tirednesss from last night's BJJ training and from being outside and on my feet ALL DAY for a field day for the school I work at.

Tuesday NOGI BJJ (2 hours)

 1 hour technique with Ben and 1 hour rolling with Joshua, Ben, and Thomas

Monday CC Hill Sprints/HIIT Workout (25 minutes)

 3 big hill, 4 parallel to big hill (still sore from all the stair climbing on Saturday)

Also- lunch monitor for 2 1/2 hours which is the physically hardest job at the school

Saturday Moving (2 hours)

 3 story walk up, carrying heavy boxes and furniture, 2 hours straight. That's my strength workout for tomorrow because I had muscle failure. I can't remember the last time that happened.

 

Also- 1 hour weeding

Saturday CC Trail Running (45 minutes)

 Kind of muddy, but not too bad. 70 degrees with a nice breeze.

Friday BJJ COMP Class (1 hour)

 1/2 gi and 1/2 nogi

Plus 3 hours packing up boxes and taking apart furniture for various reasons

 

Plus, one hour weeding and picking strawberries

Thursday CC Hill Sprints/HIIT Workout (30 minutes)

 3 weeks of rain and then 90 degrees

More deep cleaning

Wednesday Bodyweight Training/Machine exercises/lifting (45 minutes)

 Body weight Training- 10 push ups alternated with 20 calf raises (10 sets of 10, 100 push ups, 200 calf raises)

 Machines- Alternated leg press machine, chest press machine, bicep pull

alternated squat press machine, with arm press,  shoulder press machines

(all machines three sets of 6-10 reps)

Hand weight exercises AND split squat with 15 lb weight in each hand onto a step (exercise recommended by knees over toes guy). Split squat- 3 sets of 6 alternated with hand weight exercises- bicep curls, forearm lifts, and shoulder presses with 15lb weight in each hand- 3 sets of 8-10 reps

Also- 3 hours deep cleaning and laundry

Tuesday NOGI BJJ (1 hour)

Working on sweeps from half guard with Jonathan tonight 

Also- teaching kindergarten all day

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 3 straight leg dead lifts with 220 lbs 

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

Fourth Super set- Back squats for 3 sets of 3 with 135ish, Then 3 sets of 10 of bent over rows with 70 lbs. THEN reverse lunges for 1 sets of 3 with 135 lbs

Friday BJJ Comp Class (1 hour)

 Plus 45 minutes of walking with kindergarten

Thursday LIfting/bodyweight Training (45 minutes)

 Body weight Training- 10 push ups alternated with 20 calf raises (10 sets of 10, 100 push ups, 200 calf raises)

Lifting-   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. THEN reverse lunges for 3 sets of 3 with 135 lbs

Tuesday NOGI BJJ (1 hour)

 PLus 1 hour deep cleaning

Monday CC Trail Running (30 minutes)

Really muddy.

Also-30 minutes extra walking

Also also- 3 hours deep cleaning my son's bedroom since he moved out

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 3 straight leg dead lifts with 220 lbs 

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

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

(skipped kickstand squats due to feeling so sore from all the gardening yesterday)

Saturday Gardening/Planting/Weeding (4 hours)

 Getting the new bed ready and planted

Friday BJJ COMP Class (1 hour)

7 people total. Hard class because it was hot today.

Also- taught kindergarten all day

Wednesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill. Very wet and muggy

Tuesday Moving (2 hours)

 Moving V into a 3rd story walk up

Monday Big Shovel Yard Work (2 hours)

 digging out part of a raised bed and putting the dirt elsewhere, and hand tilling the new squash patch, plus planting the squash seeds

Sunday Lifting/Bodyweight Training (2 1/2 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 3 straight leg dead lifts with 220 lbs 

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

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

Last- 3 sets of 6 kickstand squats with 40 lb weight

Thursday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill

Plus, extra walking at work

Wednesday Bodyweight Training/Machines/Lifting (45 minutes)

(had to skip training for a week due to the flu)

 

 Body weight Training- 10 push ups alternated with 20 calf raises (10 sets of 10, 100 push ups, 200 calf raises)

 Machines- Alternated leg press machine, chest press machine, bicep pull

alternated squat machine, with arm press,  shoulder press machines

alternated other leg press machine, chest row, chest flies machines

(all machines three sets of 6-10 reps)

Hand weight exercises AND split squat with 15 lb weight in each hand onto a step (exercise recommended by knees over toes guy)

Also- bicep curls, forearm lifts, and shoulder presses with 15lb weight in each hand

 

Also- going to the mall for an hour walking around

Tuesday CC Trail Running (45 minutes)

 Plus, walking all over school covering IEP meetings and more garden building

Tuesday Garden Building (30 minutes)

 Finishing up the frame a bit before I work on the inside

Monday Garden Building- digging, sawing, drilling (90 minutes)

 I figured out my power drill lasts almost exactly an hour and a half (even with a long break to saw a log in half by hand)

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 3 straight leg dead lifts with 220 lbs 

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

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

Plus, lots of cleaning between sets

 

(skipped kickstand squats due to being on my feet later today)

Saturday CC Hill Sprints/HIIT Workout Running (30 minutes)

 4 big hill, 4 parallel to big hill

Friday Lifting/Bodyweight training/Machine lifting (45 minutes)

  Body weight Training- 10 push ups alternated with 20 calf raises (10 sets of 10, 100 push ups, 200 calf raises)

 Machines- Alternated leg press machine, chest press machine, bicep pull

alternated squat machine, with arm press,  shoulder press machines

alternated other leg press machine, chest row, chest flies machines

(all machines three sets of 6-10 reps)

Hand weight exercises AND split squat with 15 lb weight in each hand onto a step (exercise recommended by knees over toes guy)

Also- bicep curls, forearm lifts, and shoulder presses with 15lb weight in each hand

Thursday NOGI BJJ (1 hour)

 More take down drills and hard class with lots of tough guys

Wednesday Garden Structure Building (1 hour)

 Sawing, drilling, digging, and lifting.

Tuesday NOGI BJJ (1 hour)

 Snap downs, inside trip, anaconda choke, guillotine choke. and closed guard break (chair sit). Hard class, I was tired by the end.

Monday Lifting/Bodyweight Training + Garden Building (90 minutes)

 Body weight Training- 10 push ups alternated with 20 calf raises (10 sets of 10, 100 push ups, 200 calf raises)

 Machines- Alternated leg press machine, chest press machine, bicep pull

alternated squat machine, with arm press,  shoulder press machines

alternated other leg press machine, chest row, chest flies machines

(all machines three sets of 6-10 reps)

Hand weight exercises AND split squat with 15 lb weight in each hand onto a step (exercise recommended by knees over toes guy)

Also- bicep curls, forearm lifts, and shoulder presses with 15lb weight in each hand

Plus, 45 minutes of building a raised bed.

Sunday CC Hill Sprints/HIIT Workout (30 minutes)

4 big hill, 4 parallel to big hill

Saturday Lifting/Bodyweight Training (1 hour 40 minutes) "hurried version"

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 3 straight leg dead lifts with 220 lbs 

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

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

Last- 3 sets of 6 kickstand squats with 40 lb weight

Hurried because of GC 

Friday BJJ COMP Class (1 hour)

 Two nights in a row of BJJ. Go me! Rolled with Jamison, Mason, Corbin, and Caleb

Thursday NOGI (90 minutes)

AT PIASA-  About 50 minutes drilling standing double wrist lock takedowns and about 40 minutes rolling with Josh, Ben, Nate, Tom, and Thomas.

Wednesday Lifting/Bodyweight Training (50 minutes)

 Body weight Training- 10 push ups alternated with 20 calf raises (10 sets of 10, 100 push ups, 200 calf raises)

 Machines- Alternated leg press machine, chest press machine, bicep pull

alternated squat machine, with arm press,  shoulder press machines

alternated other leg press machine, chest row, chest flies machines

(all machines three sets of 6-10 reps)

Hand weight exercises AND split squat with 15 lb weight in each hand onto a step (exercise recommended by knees over toes guy)

Also- bicep curls, forearm lifts, and shoulder presses with 15lb weight in each hand

 

Tuesday CC Trail Running (30 minutes)

 3 hills ran in there, and got to pet 4 dogs!

Also-teaching kindergarten all this week

Saturday Building Shoveling, Sawing (3 hours)

 Building a privacy blind, and digging out a new raised bed, and reinforcing the rustic garden arch. I think I'm counting it as my lifting/strength workout for tomorrow as my right knee is now crying "uncle".

Saturday CC Hill Sprints (30 minutes)

 4 Big hill, 4 parallel to big hill (rainy, muddy, 60ish degrees)

Friday NOGI BJJ COMP Class (1 hour)

 8 people there, including new woman

Thursday CC Trail Running (30 minutes)

CC trail and hiking trail. Really muddy from running all day.

also- taught kindergarten all day

Wednesday Lifting/Bodyweight Training + building Garden structure ( 1 1/2 hours)

 

10 push ups alternated with 20 calf raises (10 sets of 10, 100 push ups, 200 calf raises) (takes about 20 minutes)

Alternated leg press machine, bench press machine, shoulder press (3 sets of 3)

squat machine, with bicep press, chair dips kind of machine, (3 set of 6)

shoulder press, row press and pull down machine. (3 sets of 6)

Hand weights with bicep curls, forearm raises, and shoulder presses

(all these took about 25 minutes with me rushing)

 

 (about 45 minutes for strength training and 45 minutes working on garden wall structure)

Tuesday NOGI BJJ (1 hour)

 Trained with the kid Nash, and then rolled with Nate and Aiden

 

Also, taught kindergarten all day

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 3 straight leg dead lifts with 220 lbs
 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

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  (I skipped the last two due to knee issues that are still bothering me

Saturday Building Gardening structures (2 1/2 hours)

 My knee was still bothering me, so I skipped the run and focused on the yard. Re-built the natural branch fence out front (including digging several post holes and setting posts), worked on the natural garden arch and winding the grape vine through it, and prepared the potting soil layers for the container garden.

Thursday Bodyweight Training and Machines (45 minutes)

 (same as Tuesday, babying a sore knee this week)

10 push ups alternated with 20 calf raises (10 sets of 10, 100 push ups, 200 calf raises) (takes about 20 minutes)

Alternated front pull down machine, bench press machine, shoulder press (3 sets of 3)

squat machine, with bicep press, chair dips kind of machine, (3 set of 6)

shoulder press, row press and pull forward machine. (3 sets of 6)

Hand weights with bicep curls, forearm raises, and shoulder presses

(all these took about 25 minutes with me rushing)

Tuesday Lifting (machines) Bodyweight Training (45 minutes)

10 push ups alternated with 20 calf raises (10 sets of 10, 100 push ups, 200 calf raises) (takes about 20 minutes)

Alternated leg press machine, bench press machine, shoulder press (3 sets of 3)

squat machine, with bicep press, chair dips kind of machine, (3 set of 6)

shoulder press, row press and pull down machine. (3 sets of 6)

Hand weights with bicep curls, forearm raises, and shoulder presses

(all these took about 25 minutes with me rushing)

Monday Making garden arch (2 hours)

 I'm exhausted and sore so I'm counting it

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 3 straight leg dead lifts with 220 lbs
 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

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 3 sets of 3 with 135 lbs  

Plus, 3 sets of 6 kickstand squats with 25ish lb weight

Saturday CC Trail Running (45 minutes)

 Muddy, 2 more fallen trees to crawl over/under, and lots of debris from the storms last night

Friday BJJ COMP Class (1 hour)

 6 people total. Hard class because it was hot today.

Also- taught kindergarten all day

Thursday Sanding and Painting Ceiling and walls (2 hours)

 Plus, teaching kindergarten all day

Wednesday Lifting/Bodyweight Training (1 hour)

 10 push ups alternated with 20 calf raises (10 sets of 10, 100 push ups, 200 calf raises)

Alternated leg press machine, squat machine, with arm press, chest press, shoulder press, and split squat with 15 lb weight in each hand

Tuesday CC Hill Sprints/HIIT Workout (30 minutes)

 Dry, 70ish, sunny

Also-taught kindergarten all day

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 3 straight leg dead lifts with 220 lbs

 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

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 3 sets of 3 with 135 lbs 

Saturday CC Trail Running (45 minutes)

 Sunny and 50

Thursday Lifting/Bodyweight Training (1 hour)

 10 sets of 10 push ups mixed with calf raises in early morning

Then, later in the morning, First super set - bicep curls, forearm curls, and shoulder presses all with 15 lb free weights

Then 3 different leg machines alternated with three different upper body machines in the MS fitness center

Tuesday NOGI BJJ (1 hour)

 Worked on passing from half guard/knee shield

 More walking than usual at work

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 3 straight leg dead lifts with 220 lbs

 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

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 3 sets of 3 with 135 lbs 

Saturday CC Trail Running (45 minutes)

 High 30's, mostly dry. Mostly flats, some hills

Also- sanding and plastering for hours

Friday BJJ Comp Class (1 hour)

 1/2 gi and 1/2 nogi.

 5 people there total Jamison, Corbin, Nate, & Mason (new wrestler guy)

Wednesday & Thursday Lifting/Bodyweight Training ( 2 hours)

 Basically my regular workout broken up over 2 days. 

 

Plus, working two 12 hour days in a row

Tuesday Hammering Ice (1 hour)

I'm still feeling sick from having the stomach flu all weekend, but I'm counting this as my exercise for the day since I was sweating and working hard. 

 

Also- walking around both buildings all day covering IEP meetings

Thursday NOGI BJJ (1 hour)

 Drilled half guard escapes with DW

Also- hours and hours of sanding my ceiling yesterday

Tuesday CC Snow Running (30 minutes)

 plus, 10ish minutes walking at the end. Snow and 12 degrees 

 

also- on my feet yesterday for several hours with my arms above my head, plus lots of getting on and off a ladder to make batch after batch of plaster to fix my ceiling

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 3 straight leg dead lifts with 220 lbs

 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

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 3 sets of 3 with 135 lbs  

Then 3 sets of 5 kickstand squats with 40ish lb weight. 

Also- working on fixing the ceiling the last two days

Saturday CC Hill Sprints/HIIT workout (30 minutes)

 4 big hill, 4 parallel to big hill. Muddy and 40 degrees, misty, light misty rain.

Thursday NOGI BJJ (1 hour)

 We worked half guard sweeps and getting up from half guard and mount escapes

Wednesday 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 3 straight leg dead lifts with 220 lbs

 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

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 3 sets of 3 with 135 lbs  

Then 3 sets of 5 kickstand squats with 40ish lb weight.

Tuesday NOGI BJJ (1 hour)

 Covered knee shield to closed guard, knee shield to dogfight, knee shield to kimura to kimura escape? We covered a lot. Live rounds at the end with DW and CP

Sunday Lifting/Bodyweight Training (1 1/2 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 3 straight leg dead lifts with 220 lbs

(skipped bench press super set due to time constraints)

(actually third) 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 3 sets of 3 with 135 lbs  

Then 3 sets of 10 hip thrusts with 120 lbs.

Then 3 sets of 6 kickstand squats

 

Saturday CC Trail Running (45 minutes)

 Muddy, but firm mud. High 30's

Friday BJJ Comp class (1 hour)

 All NOGI this time. Just TD and Nate

Wednesday Bodyweight Training (30 minutes)

 10 sets of 10 push ups (100 total), 10 sets of 20 calf raises (200 total) and 5 sets of 5 chair dips. No time for any other strength workouts

Tuesday CC Hill Sprints/HIIT Workout (30 minutes)

 Cold, barely wet, windy

Had to take a week off exercise due to a bad cold

Wednesday Lifting/Bodyweight Training ( 2 1/2 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 3 straight leg dead lifts with 220 lbs

 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

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 3 sets of 3 with 135 lbs 

 Then 3 sets of 6 kickstand squats

 

ALSO- walking around the schools all day covering IEP meetings

Tuesday CC Hill Sprints/HIIT Workout (30 minutes)

 8 sprints all on the big hill because the parallel hill was too icy/snowy

 

Also- taught kindergarten all day

Sunday Lifting/Bodyweight Training (1 hour 45 minutes)

 (did almost everything, just faster with less breaks due to time constraints)

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 3 straight leg dead lifts with 220 lbs

 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

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 3 sets of 3 with 135 lbs 

Saturday CC Trail Running (35 minutes)

1/2 paved. Still too icy for most trail running

Friday BJJ COMP Class ( 1 hour)

 With CP, TD, Nate, and new guy

Wednesday Lifting/Bodyweight Training (3 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 3 straight leg dead lifts with 220 lbs

 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

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 3 sets of 3 with 135 lbs 

 Then 3 sets of 6 kickstand squats

Tuesday NOGI BJJ (1 hour)

 Drilling guard breaks with positional rolling at the end

Also- one hour deep cleaning my bathroom

Monday Lifting/Bodyweight Training (1 1/2 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 3 straight leg dead lifts with 220 lbs

 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

THEN- 3 sets of 6 kickstand squats with 40 lb weight

(did a shorter workout due to being pooped out from traveling all day yesterday)

Saturday CC Snow Running (40 minutes)

 It was icy, windy, and freezing

Wednesday 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 3 straight leg dead lifts with 220 lbs

 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

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 3 sets of 3 with 135 lbs 

Tuesday NOGI BJJ (1 hour)

 Lots of wrestling

Sunday CC Trail Running (Snow) (40 minutes)

Deep melting snow

Also- 30 minutes changing a car battery outside.

Saturday 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 3 straight leg dead lifts with 220 lbs

 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

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 3 sets of 3 with 135 lbs 

 Then 3 sets of 6 bikestand squats

Thursday BJJ NOGI (1 hour)

 Covered single leg take downs and backtake to trip takedown, and counters

Wednesday Lifting/Bodyweight Training (2 1/2 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 3 straight leg dead lifts with 220 lbs

 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

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 3 sets of 3 with 135 lbs 

 Then 3 sets of 6 bikestand squats

 

Tuesday Shoveling Snow (1 hour)

 With a big shovel and a barrel to drag backwards. Trying to drag heavy things backward for my knees.

Sunday Lifting/Bodyweight Training (3 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 3 straight leg dead lifts with 220 lbs

 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

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 3 sets of 3 with 135 lbs 

 Then 3 sets of 6 bikestand squats

Also- knee exercises at the end

Saturday CC Trail Running (45 minutes)

 In the 20's, but dry and no wind.

Also- an hour of cleaning

Wednesday Lifting/Bodyweight Training (2 1/2 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 3 straight leg dead lifts with 220 lbs

 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

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 3 sets of 3 with 135 lbs 

 Then 3 sets of 6 bikestand squats

 

 Also- 45 minutes walking with T right before working out