Saturday, March 29, 2025

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, March 27, 2025

Thursday CC Trail Running (30 minutes)

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

also- taught kindergarten all day

Wednesday, March 26, 2025

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, March 25, 2025

Tuesday NOGI BJJ (1 hour)

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

 

Also, taught kindergarten all day

Sunday, March 23, 2025

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, March 22, 2025

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, March 20, 2025

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, March 18, 2025

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, March 17, 2025

Monday Making garden arch (2 hours)

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

Sunday, March 16, 2025

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, March 15, 2025

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, March 14, 2025

Friday BJJ COMP Class (1 hour)

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


Also- taught kindergarten all day

Thursday, March 13, 2025

Wednesday, March 12, 2025

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, March 11, 2025

Tuesday CC Hill Sprints/HIIT Workout (30 minutes)

 Dry, 70ish, sunny


Also-taught kindergarten all day

Sunday, March 9, 2025

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, March 8, 2025

Thursday, March 6, 2025

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, March 4, 2025

Tuesday NOGI BJJ (1 hour)

 Worked on passing from half guard/knee shield

 More walking than usual at work

Sunday, March 2, 2025

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, February 28, 2025

Friday BJJ Comp Class (1 hour)

 1/2 gi and 1/2 nogi.

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

Thursday, February 27, 2025

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, February 25, 2025

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, February 20, 2025

Thursday NOGI BJJ (1 hour)

 Drilled half guard escapes with DW

Also- hours and hours of sanding my ceiling yesterday

Tuesday, February 18, 2025

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, February 16, 2025

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, February 15, 2025

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, February 13, 2025

Thursday NOGI BJJ (1 hour)

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

Wednesday, February 12, 2025

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, February 11, 2025

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, February 9, 2025

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, February 8, 2025

Friday, February 7, 2025

Friday BJJ Comp class (1 hour)

 All NOGI this time. Just TD and Nate

Wednesday, February 5, 2025

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, February 4, 2025

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, January 29, 2025

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, January 28, 2025

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, January 26, 2025

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, January 25, 2025

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, January 22, 2025

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, January 21, 2025

Tuesday NOGI BJJ (1 hour)

 Drilling guard breaks with positional rolling at the end

Also- one hour deep cleaning my bathroom

Monday, January 20, 2025

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, January 18, 2025

Wednesday, January 15, 2025

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, January 14, 2025

Sunday, January 12, 2025

Sunday CC Trail Running (Snow) (40 minutes)

Deep melting snow

Also- 30 minutes changing a car battery outside.

Saturday, January 11, 2025

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, January 9, 2025

Thursday BJJ NOGI (1 hour)

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

Wednesday, January 8, 2025

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, January 7, 2025

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, January 5, 2025

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, January 4, 2025

Saturday CC Trail Running (45 minutes)

 In the 20's, but dry and no wind.

Also- an hour of cleaning

Wednesday, January 1, 2025

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