Monday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill

Sunday Lifting/Bodyweight Training (2 hours)

First super set -3 sets of 10 bicep curls, forearm curls, and shoulder presses all with 25ish lb weights

Second super set- Military presses (3 sets of 5). good mornings (with legs spread, bent over for hip flexibility) (3 sets of 5), front squat with 70 lbs (with heel elevators) (3 sets of 5)

Third super set- 3 sets of 8 bench presses with 120 lb bar (last set was 6). 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 with 100 lbs (added 20 lbs)

Then- 10 minutes of physical therapy exercises to cool down at the end

 

Friday Bodyweight Training (30 minutes)

15 sets of 10 push ups (150 total)

15 sets of 20 calf raises (300 total)

Sick all week, had to skip workouts

Monday Lifting/Bodyweight Training (3 hours)

First super set -3 sets of 10 bicep curls, forearm curls, and shoulder presses all with 25ish lb weights

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 8 bench presses with 120 lb bar (added 20 lbs). 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 with 100 lbs (added 20 lbs)

Fourth Super set- Back squats for 3 sets of 3 with 155ish.  Then 3 sets of 10 of bent over rows with 100 lbs (added 20 lbs). THEN reverse lunges for 1 sets of 3 with 155 lbs

Then- 10 minutes of physical therapy exercises to cool down at the end

Saturday CC Trail Running (35 minutes)

 Plus 3 hours putting up curtain rods and curtains in the LR

Friday BJJ COMP CLASS (1 hour)

About 6 people there

Thursday CC HILL SPRINTS/HIIT (30 minutes)

 4 big hill, 4 parallel to big hill

Light rain and 70, some mud from previous rains

 

Also- 90 minutes installing curtain rods upstairs in which I got really sweaty and gross

Wednesday Bodyweight Training (30 minutes)

15 sets of 10 push ups (150 total)

15 sets of 20 calf raises (300 total)

Tuesday NOGI BJJ (1 hour)

 Learning octupus guard. Worked with DH and rolled with everyone at the end from octupus guard

Sunday Lifting/Bodyweight Training (2 hours)

First super set -3 sets of 10 bicep curls, forearm curls, and shoulder presses all with 25ish lb weights

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 5 bench presses with 120 lb bar (added 20 lbs). 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 with 100 lbs (added 20 lbs)

Then- 10 minutes physical therapy exercises

Saturday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill

Friday Bodyweight Training (20 minutes)

 15 set of 10 push ups (150 total)

15 set of 20 calf raises (300 total)

Tuesday Bodyweight Training/Lifting (40 minutes)

15 sets of 10 push ups alternated with 15 sets of 20 calf raises

Also- 3 sets of bench pressed with 120 lbs

Sunday Lifting/Bodyweight Training (2 hours)

First super set -3 sets of 10 bicep curls, forearm curls, and shoulder presses all with 25ish lb weights

Then- Sumo dead lifts 3 sets of 5 at 120lbs

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 5 bench presses with 120 lb bar (added 20 lbs). THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

THEN- 3 sets of 5 hip thrusts with back on the bench press with 100 lbs (added 20 lbs)

 THEN- 10 minutest of physical therapy exercises on the HINGE app

Saturday CC/Dirt Trail Running (55 minutes)

 Upper 80's and very dry

Friday BJJ COMP CLASS (1 hour)

 11 people again!!!

Wednesday CC HILLS SPRINTS/HIIT WORKOUT Running (30 minutes)

 4 big hill, 4 parallel to big hill. 60 and dry

Tuesday NOGI BJJ (1 hour)

 Worked on K guard with Marshal

Tuesday Yoga (45 minutes)

 With Mrs. V

Sunday Lifting/Bodyweight Training (2 hours)

First super set -3 sets of 10 bicep curls, forearm curls, and shoulder presses all with 25ish lb weights

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 5 bench presses with 120 lb bar (added 20 lbs). 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 with 100 lbs (added 20 lbs)

Then- Sumo dead lifts 3 sets of 5 at 120lbs

THEN- 10 minutest of physical therapy exercises on the HINGE app

Saturday CC Trail Running (30 minutes)

 60 and relatively dry after all the rain this week.

Friday BJJ COMP Class (1 hour)

 11 people were there!

Thursday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill

Wednesday Lifting/Bodyweight Training (2 hours)

 First super set -3 sets of 10 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- Back squats for 3 sets of 3 with 155ish (added 20 lbs).  Then 3 sets of 10 of bent over rows with 100 lbs (added 20 lbs). THEN reverse lunges for 1 sets of 3 with 155 lbs (added 20 lbs).

Then- 3 sets of 3 dead lifts with 220 lbs (hex bar)

Tuesday Yoga (50 minutes)

 Most of the same things except tried eagle pose

 

Yesterday- worked at the preschool all day and then made a big dinner, so too wore out to workout proper

Sunday Lifting/Bodyweight Training (2 hours)

First super set -3 sets of 10 bicep curls, forearm curls, and shoulder presses all with 25ish lb weights

Then- Sumo dead lifts 3 sets of 5 at 120lbs

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 5 bench presses with 120 lb bar (added 20 lbs). 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 with 100 lbs (added 20 lbs)

Saturday CC Trail Running (1 hour)

 Really muddy and high 40's. Fell once on a hidden vine

Friday BJJ COMP Class (1 hour)

 Colby, Miles, CP, Nolan, and new guy

Plus - 2 1/2 hours of lunch monitor which is it's own workout

Thursday Trail Running (30 minutes)

 Paved trail to dirt tail to CC trail. Very muddy about 55 degrees

Wednesday Yoga (50 minutes)

 Did the usual stuff

Sunday Lifting (90 MINUTES)

 First super set -3 sets of 10 bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)  

Then- Sumo dead lifts 3 sets of 5 at 120lbs

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-  Back squats for 3 sets of 3 with 155ish (added 20 lbs).  Then 3 sets of 10 of bent over rows with 100 lbs (added 20 lbs). THEN reverse lunges for 1 sets of 3 with 155 lbs (added 20 lbs).

 

had to skip the arm stuff due to my right arm hurting and not bending properly

Saturday CC Trail Running (55 minutes)

 Mostly dry, only a few sprinkles and 60 degrees

Friday BJJ COMP CLASS (1 hour)

 7-8 people there tonight

Thursday Bodyweight Training (30 minutes)

 15 sets of 10 push ups

15 sets of 20 calf raises

Tuesday Treadmill Running (30 minutes)

 I suck at treadmill running

Monday Bodyweight Training (30 minutes)

15 sets of 10 push ups (150 total)

15 sets of 20 calf raises (300 total)

getting back into swing of things after being sick with a bad cold and then food poisoning

Wednesday Bodyweight Training (30 minutes)

 15 sets of 10 push ups (150 total)

15 sets of 20 calf raises (300 total)

Tuesday Yoga (45 minutes)

 Sun sals, pigeons, shoulder stuff

Monday CC Trail Running (45 minutes)

Firmly Muddy and about 60 degrees.

Also- an hour of deep cleaning

Sunday lifting/bodyweight training (2 hours)

First super set -3 sets of 10 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 5 bench presses with 120 lb bar (added 20 lbs). 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 with 100 lbs (added 20 lbs)

LAST- Sumo dead lifts 3 sets of 5 at 120lbs

 

Thursday Treadmill Hill Sprints + Chest presses (30+ minutes)

20+ minutes of 1 minute hills sprints with 2 minutes walking (8 sprints total)

3 sets of 5 chest presses at about 100 lbs on the machine in the fitness center

Wednesday Bodyweight Training (30 minutes)

15 sets of 10 push ups (150 push ups total) 15 sets of 20 calf raises (300 total calf raises)

Tuesday Yoga (50 minutes)

normal stuff

Monday CC Snow Running (30 minutes)

 Snow with lot of ice. Struggled. 50 and sunny though.

Sunday Lifting (2 hours)

First super set -3 sets of 10 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- dead lifts 3 sets of 3 at 220lbs

Third Super set- Back squats for 3 sets of 3 with 155ish (added 20 lbs).  Then 3 sets of 10 of bent over rows with 100 lbs (added 20 lbs). THEN reverse lunges for 1 sets of 3 with 155 lbs (added 20 lbs).

Saturday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill. Snowy, icy, muddy melty, about 35. My feet were red and swollen with wetness and cold by the end of the run.

Friday BJJ COMP CLASS (1 hour)

 Only 6 people total.

Wednesday GI BJJ (1 Hour)

Worked on z-guard (half guard variation) to underhook, to single butterfly hook sweep, to double butterfly hook sweep.

Tuesday Bodyweight Training (30 minutes)

 15 sets of 10 push ups (150 push ups total) 15 sets of 20 calf raises (300 total calf raises)

Monday SNOW CC & Paved trail running (30 minutes)

 The snow was hard and I was very tired for some reason. Probably because I was a lunch monitor for 2 1/2 hours

Thursday & Friday Bodyweight Training (45 minutes) Comp Class BJJ (1 hour)

 15 sets of 10 push ups with 15 sets of 20 calf raises

6 people at comp class

Saturday Lifting/Bodyweight Training (2 1/2 hours)

First super set -3 sets of 10 bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)  

Then- Sumo dead lifts 3 sets of 5 at 120lbs

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 5 bench presses with 120 lb bar (added 20 lbs). 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 with 100 lbs (added 20 lbs)

 (lots of cleaning between sets)

Tuesday NOGI BJJ (1 Hour)

 Drilled with CD and TD. Rolled with DW and Aiden

Monday Lifting/Bodyweight Training (90 minutes)

 First super set -3 sets of 10 bicep curls, forearm curls, and shoulder presses all with 25ish lb weights  

2nd super set - 3 sets of 10 push ups with 3 sets of 20 calf raises

Third super set- 3 sets of 5 bench presses with 120 lbs *added 20 lbs alternated with 3 sets of 10 bent over rows with 100 lbs

4th super set - 3 sets of 5 sumo dead lifts with 120 lbs alternated with 2 sets of 10 push ups and 1 set of 20 push ups

Sunday Shoveling Snow (2 hours)

 My left hip is really hurting, so I am calling it my workout for the day

Saturday CC Snow Running (30 minutes)

 7 degrees. Still tired from the flu, but the snow run was fun.

Friday BJJ COMP CLASS (1 hour)

 9 people there, got another stripe on my blue belt!!!

Thursday Yoga (50 minutes)

 Went over sun salute, pigeon, squat pose, and arm lift pose

Wednesday CC Hill Sprints/HIIT workout (30 minutes)

 4 big hill, 4 parallel to big hill. Lots of sticks on ground for some reason, I picked up lots. 45 and sunny, dry, nice day for a run

Tuesday NOGI BJJ (1 hour)

 Worked on head quarters to knee slice, to X pass. Also worked on flying pass (cross C grip to on ankle to running around to north south). Worked with new guy.

Sunday Lifting/Bodyweight Training (2 hours)

 First super set -3 sets of 10 bicep curls, forearm curls, and shoulder presses all with 25ish lb weights (added 5 lbs)  

Then- Sumo dead lifts 3 sets of 5 at 120lbs

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 5 bench presses with 100 lb bar (added 20 lbs). 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 with 100 lbs (added 20 lbs)

(lots of cleaning between sets)

Thursday Treadmill Running/HIIT (30 minutes)

 10 minutes running to warm up, 6 sprints (1 minute) each

Barefoot on the treadmill

Wednesday Bodyweight Training (30 minutes)

 15 sets of 10 push ups (150 total) and 15 set of 20 calf raises (300 total)

Had the flu followed by a UTI and was not able to workout for a few weeks

Friday CC Trail Running (55 minutes)

32-35, not too muddy.

 

 Also, installed a new porch light (30ish minutes) and cleaning

Thursday 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 15 sets of 10 push ups (150 total) with 15 sets of 20 calf raises (300 total)

3 sets of 5 sumo dead lifts with 120 lbs (because I keep skipping dead lifts and want to work them back in)