Saturday CC Trail Running (45 minutes)

 Sunny and 50

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 NOGI BJJ (1 hour)

 Worked on passing from half guard/knee shield

 More walking than usual at work

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