Wednesday, March 27, 2024

Sunday, March 24, 2024

Sunday Lifting/Bodyweight Training (2 hours)

 Mixed things up a little to deal with left shoulder hurting and right knee also hurting. ALSO- USED HIGHEST ELEVATION OF HEEL LIFTS THIS TIME

First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

Second super set- 3 sets of 10 bench presses.
Then 3 sets of 8 of BOTH reverse chest flies and lateral raises ( 3 lifts total in this super sets). THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

glute bridges- 3 sets of 10 with 120lbs

Third Super set- Back squats for 3 sets of 5 with 120ish  (reduced weight to concentrate on squatting to depth with heel elevators),
PLUS set bicep curls, forearm curls, and shoulder presses all with 20ish lb weights (SKIPPED REVERSE LUNGES)

 


Saturday, March 23, 2024

Friday, March 22, 2024

Friday BJJ Comp Class (1 hour)

 Half gi, half nogi. Brought S with me to visit. Rolled with MH, CP, and CS

Thursday, March 21, 2024

Thursday Lifting/Bodyweight Training (2 hours)

First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

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 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)

Single Leg RDL's with 3 sets of 10 with 40ish lb weight

glute bridges- 3 sets of 10 with 120 lbs

3rd super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights

Skipped bench presses etc. due to left shoulder, left upper arm, left upper back area really hurting today

Tuesday, March 19, 2024

Sunday, March 17, 2024

Sunday Lifting/Bodyweight Training (2 hours)

 

First super set- Military presses. good mornings, front squat with 70 lbs (with heel elevators)

Second super set- 3 sets of 10 bench presses.
Then 3 sets of 8 of BOTH reverse chest flies and lateral raises ( 3 lifts total in this super sets). THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

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)

glute bridges- 3 sets of 10 with 120 lbs

Fourth super set - bicep curls, forearm curls, and shoulder presses all with 20ish lb weights