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