tag:blogger.com,1999:blog-30557029994735025182024-03-17T21:58:41.236-05:00Let's Get SVELTE!lizShttp://www.blogger.com/profile/02545210941031470270noreply@blogger.comBlogger5034125tag:blogger.com,1999:blog-3055702999473502518.post-26433536273183044452024-03-17T19:33:00.003-05:002024-03-17T19:33:26.396-05:00Sunday Lifting/Bodyweight Training (2 hours)<p> </p><p><span style="color: #38761d;">First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)<br /><br />Second super set- 3 sets of 10 bench presses. </span><span style="color: #38761d;">Then 3 sets of 8 of BOTH reverse chest flies and lateral raises ( 3 lifts total in this super sets). THEN</span><span style="color: #38761d;"> 3 sets of 15 push ups and 3 sets of 20 calf raises<br /><br />Third
Super set- Back squats for 3 sets of 5 with 120ish (reduced weight to
concentrate on squatting to depth with heel elevators), reverse lunges
for 3 sets of 3 with 120 lbs (switching it ups to make it easier on my
left shoulder which is really hurting. This way I don't have to lift up
the 70lb bar and I can use the squat rack to get the bar to shoulder
height for the lunging)<br /></span></p><p><span style="color: #38761d;">glute bridges- 3 sets of 10 with 120 lbs<br /><br />Fourth super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights</span></p>timpani76http://www.blogger.com/profile/02616963163699950161noreply@blogger.com0tag:blogger.com,1999:blog-3055702999473502518.post-87154621882060447672024-03-16T16:44:00.001-05:002024-03-16T16:44:05.456-05:00Saturday Trail Running (50 minutes)<p><span style="color: #38761d;"> #4 trail because cc trail had some kind of event on it</span><br /></p>timpani76http://www.blogger.com/profile/02616963163699950161noreply@blogger.com0tag:blogger.com,1999:blog-3055702999473502518.post-8297787505573681982024-03-15T19:40:00.002-05:002024-03-15T19:40:11.455-05:00Friday COMP Class (1 hour)<p><span style="color: #38761d;"> Trained with three new guys from Odd Fellows grappling club</span><br /></p>timpani76http://www.blogger.com/profile/02616963163699950161noreply@blogger.com0tag:blogger.com,1999:blog-3055702999473502518.post-68336936150820311462024-03-15T19:39:00.002-05:002024-03-15T19:39:12.861-05:00Thurday Lifting/Bodyweight Training (3 hours)<p><span style="color: #6aa84f;"> Did the same as Sunday, just went slower</span><br /></p>timpani76http://www.blogger.com/profile/02616963163699950161noreply@blogger.com0tag:blogger.com,1999:blog-3055702999473502518.post-69469317364234282792024-03-13T21:33:00.006-05:002024-03-13T21:33:56.638-05:00Wednesday GI Training (2 hours)<p><span style="color: #274e13;"> 1 hour drilling sort of a ghost escape from armbarred technical mount. Also 1 hour rolling at the end. </span></p><p><span style="color: #274e13;">Go me!</span><br /></p>timpani76http://www.blogger.com/profile/02616963163699950161noreply@blogger.com0tag:blogger.com,1999:blog-3055702999473502518.post-71956389304130037362024-03-11T19:34:00.001-05:002024-03-11T19:34:09.775-05:00Monday CC Hill Sprints/HIIT WOrkout (30 minutes)<p><span style="color: #38761d;"> 4 big hill, 4 slightly smaller hill. Got to pet Loki and friends</span><br /></p>timpani76http://www.blogger.com/profile/02616963163699950161noreply@blogger.com0tag:blogger.com,1999:blog-3055702999473502518.post-64045185330867075212024-03-10T14:12:00.003-05:002024-03-10T14:12:57.432-05:00Sunday Lifting/Bodyweight Training (2 hours)<p> </p><p><span style="color: #38761d;">First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)<br /><br />Second super set- 3 sets of 10 bench presses. </span><span style="color: #38761d;">Then 3 sets of 8 of BOTH reverse chest flies and lateral raises ( 3 lifts total in this super sets). THEN</span><span style="color: #38761d;"> 3 sets of 15 push ups and 3 sets of 20 calf raises<br /><br />Third
Super set- Back squats for 3 sets of 5 with 120ish (reduced weight to
concentrate on squatting to depth with heel elevators), reverse lunges
for 3 sets of 3 with 120 lbs (switching it ups to make it easier on my left shoulder which is really hurting. This way I don't have to lift up the 70lb bar and I can use the squat rack to get the bar to shoulder height for the lunging)<br /></span></p><p><span style="color: #38761d;">glute bridges- 3 sets of 10 with 120 lbs<br /><br />Fourth super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights</span></p><p><span style="color: #38761d;">Cool down- ABS</span></p>timpani76http://www.blogger.com/profile/02616963163699950161noreply@blogger.com0tag:blogger.com,1999:blog-3055702999473502518.post-22151798190614287582024-03-08T19:44:00.005-06:002024-03-08T19:44:28.531-06:00Friday BJJ COMP CLASS (1 hour and 5 minutes)<p><span style="color: #38761d;"> Rolled an extra 5 minutes CP. Half gi and Half nogi</span><br /></p>timpani76http://www.blogger.com/profile/02616963163699950161noreply@blogger.com0tag:blogger.com,1999:blog-3055702999473502518.post-9907733307712295502024-03-06T17:55:00.004-06:002024-03-06T17:55:50.022-06:00Wednesday CC HIll Sprints/HIIT Workout (30 minutes)<p><span style="color: #38761d;"> 4 big hills and 4 medium hill. Jogged to warm up because I forgot my jacket.</span><br /></p>timpani76http://www.blogger.com/profile/02616963163699950161noreply@blogger.com0tag:blogger.com,1999:blog-3055702999473502518.post-3616486341112681262024-03-05T19:54:00.000-06:002024-03-05T19:54:15.006-06:00Tuesday Wrestling (1 hour)<p><span style="color: #38761d;"> With S at the Bulls wrestling club</span><br /></p>timpani76http://www.blogger.com/profile/02616963163699950161noreply@blogger.com0tag:blogger.com,1999:blog-3055702999473502518.post-85824305651920676202024-03-04T16:20:00.001-06:002024-03-04T16:20:12.305-06:00Monday Running Hard Trail (50 minutes)<p><span style="color: #38761d;"> Needed to get close to an hour for running again, and my body was not going to do that on Saturday for some reason. For some reason, the hard trail uses different muscles and makes it easier to run for longer, even though the whole thing is steep hills basically.</span><br /></p>timpani76http://www.blogger.com/profile/02616963163699950161noreply@blogger.com0tag:blogger.com,1999:blog-3055702999473502518.post-65705189266422171742024-03-03T14:23:00.004-06:002024-03-03T14:23:32.372-06:00Sunday Llifting/Bodyweight Training (2 hours)<p><span style="color: #38761d;">First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)<br /><br />Second super set- 3 sets of 10 bench presses. </span><span style="color: #38761d;">Then 3 sets of 8 of BOTH reverse chest flies and lateral raises ( 3 lifts total in this super sets). THEN</span><span style="color: #38761d;"> 3 sets of 15 push ups and 3 sets of 20 calf raises<br /><br />Third Super set- Back squats for 3 sets of 5 with 120ish (reduced weight to concentrate on squatting to depth with heel elevators), reverse lunges for 3 sets of 5 with 70ish lbs</span></p><p><span style="color: #38761d;">glute bridges- 3 sets of 10 with 120 lbs<br /><br />Fourth super set to cool down - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights </span><br /></p>timpani76http://www.blogger.com/profile/02616963163699950161noreply@blogger.com0tag:blogger.com,1999:blog-3055702999473502518.post-9899010598538887912024-03-02T20:21:00.003-06:002024-03-02T20:21:45.694-06:00Saturday CC Trail Running (30 minutes)<span style="color: #38761d;">Ran out of time for a longer run. Spent hours and hours standing at a wrestling tournament.</span><br />timpani76http://www.blogger.com/profile/02616963163699950161noreply@blogger.com0tag:blogger.com,1999:blog-3055702999473502518.post-84929374551315001482024-03-01T21:51:00.002-06:002024-03-01T21:51:08.771-06:00Friday BJJ COMP Class (1 hour)<p><span style="color: #38761d;"> 1/2 gi and 1/2 nogi</span></p><p><span style="color: #38761d;">Had to skip working out for two days because I worked two 12 hour days<br /></span></p><p><br /></p>timpani76http://www.blogger.com/profile/02616963163699950161noreply@blogger.com0tag:blogger.com,1999:blog-3055702999473502518.post-35672558550321484442024-02-27T20:30:00.002-06:002024-02-27T20:30:29.201-06:00Tuesday NOGI BJJ (1 hour)<p><span style="color: #38761d;"> Mostly drilling from half guard with two new ladies. Practicing getting opponents on their back and controling with underhooks/overhooks.</span></p><p><span style="color: #38761d;">Also - walked extra lots today for IEP meetings at work </span><br /></p>timpani76http://www.blogger.com/profile/02616963163699950161noreply@blogger.com0tag:blogger.com,1999:blog-3055702999473502518.post-73722374043976187302024-02-26T20:42:00.003-06:002024-02-26T20:42:29.294-06:00Monday Swimming HiIT Workout (30 minutes)<p><span style="color: #38761d;">8 sprint freestyle laps alternated with 8 backstroke laps. Also playing with kids for 30 minutes in the pool after the workout.</span><br /></p>timpani76http://www.blogger.com/profile/02616963163699950161noreply@blogger.com0tag:blogger.com,1999:blog-3055702999473502518.post-79840818242128668432024-02-26T17:55:00.002-06:002024-02-26T17:55:15.298-06:00Monday CC Hill Sprints/HIIT Workout (30 minutes)<p><span style="color: #38761d;"> Warm and dry</span><br /></p>timpani76http://www.blogger.com/profile/02616963163699950161noreply@blogger.com0tag:blogger.com,1999:blog-3055702999473502518.post-62122571430016822092024-02-25T17:34:00.003-06:002024-02-25T17:34:42.924-06:00Sunday Lifting/Bodyweight Training (2 hours)<p><span style="color: #38761d;">F</span><span style="color: #38761d;">irst
super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)</span></p><p><span style="color: #38761d;"></span></p><p></p><p><span style="color: #38761d;">Second super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3
sets of 20 calf raises</span></p><p><span style="color: #38761d;">Third</span><span style="color: #38761d;"> Super set- Back squats for 3 sets of 5 with 120ish (reduced weight to
concentrate on squatting to depth with heel elevators), reverse lunges<u> </u>for
3 sets of 5 with 70ish lbs, then 3 sets of 8 of BOTH reverse chest
flies and lateral raises ( 3 lifts total in this super sets) </span></p><p><span style="color: #38761d;">glute bridges- 3 sets of 10 with 120 lbs <br /></span></p><p><span style="color: #38761d;">Fourth super set to cool down - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights</span></p><p> </p>timpani76http://www.blogger.com/profile/02616963163699950161noreply@blogger.com0tag:blogger.com,1999:blog-3055702999473502518.post-89944399630013758902024-02-24T17:40:00.003-06:002024-02-24T17:40:42.139-06:00Saturday CC Trail running (30 minutes)<p><span style="color: #38761d;"> Mostly flats, just straight running. Only 2 big hills. Some CC trail and some dirt trail</span><br /></p>timpani76http://www.blogger.com/profile/02616963163699950161noreply@blogger.com0tag:blogger.com,1999:blog-3055702999473502518.post-36468687863557542922024-02-23T20:14:00.003-06:002024-02-23T20:14:30.633-06:00Friday COMP Class (1 hour)<p><span style="color: #38761d;"> 1/2 gi and 1/2 nogi</span><br /></p>timpani76http://www.blogger.com/profile/02616963163699950161noreply@blogger.com0tag:blogger.com,1999:blog-3055702999473502518.post-3260426920542249252024-02-21T21:51:00.002-06:002024-02-21T21:51:11.136-06:00Wednesday Lifting/Bodyweight Training (90 minutes)<p><span style="color: #38761d;">F</span><span style="color: #38761d;">irst
super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators. </span></p><p><span style="color: #38761d;"></span></p><p></p><p><span style="color: #38761d;">Second super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3
sets of 20 calf raises</span></p><p><span style="color: #38761d;">Third</span><span style="color: #38761d;"> Super set- Back squats for 3 sets of 5 with 120ish (reduced weight to
concentrate on squatting to depth with heel elevators), reverse lunges<u> </u>for
3 sets of 5 with 70ish lbs, then 3 sets of 8 of BOTH reverse chest
flies and lateral raises ( lifts total in this super sets) </span></p><p><span style="color: #38761d;">Fourth super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights</span></p><p><span style="color: #38761d;">ran out of time running kids around<br /></span></p><p><span style="color: #38761d;"></span></p><p><br /></p><p> </p>timpani76http://www.blogger.com/profile/02616963163699950161noreply@blogger.com0tag:blogger.com,1999:blog-3055702999473502518.post-39851717585210990322024-02-20T19:58:00.002-06:002024-02-20T19:58:23.106-06:00Tuesday CC Hill Sprints/HIIT Workout (30 minutes)<p><span style="color: #38761d;"> 4 big hill, 4 parallel to big hill (because I thought the medium size hill would be too muddy)</span><br /></p>timpani76http://www.blogger.com/profile/02616963163699950161noreply@blogger.com0tag:blogger.com,1999:blog-3055702999473502518.post-20388657083186634402024-02-19T20:58:00.002-06:002024-02-19T20:58:11.034-06:00Monday GI BJJ (90 minutes)<p><span style="color: #38761d;"> 1 hour drilling from side control and 30 minutes rolling</span><br /></p>timpani76http://www.blogger.com/profile/02616963163699950161noreply@blogger.com0tag:blogger.com,1999:blog-3055702999473502518.post-91519358612763539042024-02-18T15:21:00.003-06:002024-02-18T15:21:32.488-06:00Sunday Lifting/Bodyweight Training ( 2 1/2 hours)<p><span style="color: #38761d;">F</span><span style="color: #38761d;">irst
super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators. </span></p><p><span style="color: #38761d;"></span></p><p></p><p><span style="color: #38761d;">Second Super set- Back squats for 3 sets of 5 with 120ish (reduced weight to concentrate on squatting to depth with heel elevators), reverse lunges<u> </u>for
3 sets of 5 with 70ish lbs, then 3 sets of 8 of BOTH reverse chest
flies and lateral raises ( lifts total in this super sets) </span></p><p><span style="color: #38761d;"><u></u></span></p><p></p><p><span style="color: #38761d;"></span></p><p></p><p><span style="color: #38761d;">Third
super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3
sets of 20 calf raises</span></p><p><span style="color: #38761d;">Fourth super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights<br /></span></p><p><span style="color: #38761d;"></span></p><p><span style="color: #38761d;">ended with glute bridges with 120lbs for 3 sets of 10</span></p><p> </p><p> </p>timpani76http://www.blogger.com/profile/02616963163699950161noreply@blogger.com0tag:blogger.com,1999:blog-3055702999473502518.post-70171234445159450162024-02-18T15:19:00.002-06:002024-02-18T15:19:13.692-06:00Friday NOGI COMP BJJ (1 hour)<p><span style="color: #38761d;"> (forgot to post this last week)</span></p><p><span style="color: #38761d;">1/2 gi 1/2 nogi</span><br /></p>timpani76http://www.blogger.com/profile/02616963163699950161noreply@blogger.com0