Dry and about 75, so nice day for a run.
My left hip is really bothering me due to sitting on the floor with an autistic kindergartner for over a week. This is probably going to be a weird workout week.
Dry and about 75, so nice day for a run.
My left hip is really bothering me due to sitting on the floor with an autistic kindergartner for over a week. This is probably going to be a weird workout week.
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 5 sumo dead lifts
Third 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
THEN- 3 sets of 3 split squats with heels on to elevate my heels (22 lb weight in each hand) (reduced the reps to really focus on going super deep to the ground, painfully so)
Also- carrying and walking an autistic kindergartner all over the school.
My stomach and back were both hurting, so opted for a run instead of lifting
Mr W seinar- kimura trap from side triangle
Mindi- Pulling lapels back in back control and NOT putting in hooks for control. Also, using same lapel grip to break turtle
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 2 straight leg dead lifts with 220 lbs
Then 10 sets of 10 push ups (100 total) alternated with 10 sets of 20 calf raises (200 calf raises)
Drilling knee slice pass, split squat pass, donkey kick pass, etc from closed guard
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)
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 10 hip thrusts with back on the bench press bench
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
THEN - 3 sets of 10 split squats with 22lb weight in each hand and elevated heels
In the rain and some mild thunder/lightning. Inching my way back up to an hour.
Carrying logs from back yard to all over the whole yard
I got so sweaty that I soaked through my top and my pants
1/2 gi, 1/2 nogi
Got TWO charlie horses from all the sweating from yard work right before
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)
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 10 hip thrusts with back on the bench press bench
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
Also- an hour of cleaning up branches and logs from part of a fallen tree that my friend B took apart with a chainsaw
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)
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 10 hip thrusts with back on the bench press bench
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
THEN - 3 sets of 5 split squats with 22lb weight in each hand
It was stinking hot and I felt so much slower than last week, but I think I ran the same distance in the same time.
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
Excavating the entire compost pile and moving it to the new raised bed.
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
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.
Still not done
Also- 1 hour cleaning air conditioner compressor with the hose outside
Still tired from Monday
This is my strength workout for today.
Lots of digging and trenching involved also.
4 big hill, 4 parallel to big hill. Thunderstorms in the area and 95, so ridiculously humid
With Corbin, Nate, Mason, and Nash
Also- 45 minutes walking, and 10 minutes burying my cat who passed away
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
Also- walking for an hour, taking the kids to the dentist, and fixing up the Sable
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
4 big hill, 4 parallel to big hill. Muddy very humid
Also- 45-50 minutes of walking in light rain
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
40 minutes drilling, 20 minutes rolling, 20 more minutes rolling with Colby after class
Also- 45 minutes walking
Also- 45 minutes gardening
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
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
4 big hill, 4 parallel to big hill.
Muddy, hot, storms night before
Cutting back on the lilac tree with giant loppers and digging up all the little starters with the square shovel
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)
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
95 degrees and dry. Horsefly season has started :/
Also- 45 minutes weeding
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
Drilled with 4 people, then rolled with new guy, Nash, and Colby
Also- swam with kids for 30 minutes, and walked for 1 hour
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)
Drilled with tall Brayden. Rolled with DW and New guy
Plus- one hour walking with T
Trying out the Hooka shoes on pavement. It was "meh".
Also- 2 hours hedge trimming with electric trimmer
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
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
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.
4 big hill and 3 parallel to big hill (only 3 because my shoe broke)
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
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
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)
(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
4 big hill, 4 parallel to big hill
Plus, cleaning clothes out and organizing closet for 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
With the Littles on the Bohm Nature Preserve
Also- lots of walking all over the school and packing up rooms with teachers
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.
1 hour technique with Ben and 1 hour rolling with Joshua, Ben, and Thomas
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
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
Kind of muddy, but not too bad. 70 degrees with a nice breeze.
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
3 weeks of rain and then 90 degrees
More deep cleaning
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
Working on sweeps from half guard with Jonathan tonight
Also- teaching kindergarten all day
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
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
Really muddy.
Also-30 minutes extra walking
Also also- 3 hours deep cleaning my son's bedroom since he moved out
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)
7 people total. Hard class because it was hot today.
4 big hill, 4 parallel to big hill. Very wet and muggy
digging out part of a raised bed and putting the dirt elsewhere, and hand tilling the new squash patch, plus planting the squash seeds
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
4 big hill, 4 parallel to big hill
Plus, extra walking at work
(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
Plus, walking all over school covering IEP meetings and more garden building
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)
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)
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
Snap downs, inside trip, anaconda choke, guillotine choke. and closed guard break (chair sit). Hard class, I was tired by the end.
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.
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
Two nights in a row of BJJ. Go me! Rolled with Jamison, Mason, Corbin, and Caleb
AT PIASA- About 50 minutes drilling standing double wrist lock takedowns and about 40 minutes rolling with Josh, Ben, Nate, Tom, and Thomas.
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
3 hills ran in there, and got to pet 4 dogs!
Also-teaching kindergarten all this week
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".
4 Big hill, 4 parallel to big hill (rainy, muddy, 60ish degrees)
CC trail and hiking trail. Really muddy from running all day.
also- taught kindergarten all day
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)
Trained with the kid Nash, and then rolled with Nate and Aiden
Also, taught kindergarten all day
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
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.
(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
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)
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
Muddy, 2 more fallen trees to crawl over/under, and lots of debris from the storms last night
6 people total. Hard class because it was hot today.
Also- taught kindergarten all day
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
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 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
Worked on passing from half guard/knee shield
More walking than usual at work
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
High 30's, mostly dry. Mostly flats, some hills
Also- sanding and plastering for hours
1/2 gi and 1/2 nogi.
5 people there total Jamison, Corbin, Nate, & Mason (new wrestler guy)
Basically my regular workout broken up over 2 days.
Plus, working two 12 hour days in a row
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
Drilled half guard escapes with DW
Also- hours and hours of sanding my ceiling yesterday
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
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
4 big hill, 4 parallel to big hill. Muddy and 40 degrees, misty, light misty rain.
We worked half guard sweeps and getting up from half guard and mount escapes
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.
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
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
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
Cold, barely wet, windy
Had to take a week off exercise due to a bad cold
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
8 sprints all on the big hill because the parallel hill was too icy/snowy
Also- taught kindergarten all day
(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 raisesFirst 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
Drilling guard breaks with positional rolling at the end
Also- one hour deep cleaning my bathroom
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)
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 raisesDeep melting snow
Also- 30 minutes changing a car battery outside.
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
Covered single leg take downs and backtake to trip takedown, and counters
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
With a big shovel and a barrel to drag backwards. Trying to drag heavy things backward for my knees.
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
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