Wednesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill. Very wet and muggy

Tuesday Moving (2 hours)

 Moving V into a 3rd story walk up

Monday Big Shovel Yard Work (2 hours)

 digging out part of a raised bed and putting the dirt elsewhere, and hand tilling the new squash patch, plus planting the squash seeds

Sunday Lifting/Bodyweight Training (2 1/2 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 1 sets of 3 with 135 lbs

Last- 3 sets of 6 kickstand squats with 40 lb weight

Thursday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill

Plus, extra walking at work

Wednesday Bodyweight Training/Machines/Lifting (45 minutes)

(had to skip training for a week due to the flu)

 

 Body weight Training- 10 push ups alternated with 20 calf raises (10 sets of 10, 100 push ups, 200 calf raises)

 Machines- Alternated leg press machine, chest press machine, bicep pull

alternated squat machine, with arm press,  shoulder press machines

alternated other leg press machine, chest row, chest flies machines

(all machines three sets of 6-10 reps)

Hand weight exercises AND split squat with 15 lb weight in each hand onto a step (exercise recommended by knees over toes guy)

Also- bicep curls, forearm lifts, and shoulder presses with 15lb weight in each hand

 

Also- going to the mall for an hour walking around

Tuesday CC Trail Running (45 minutes)

 Plus, walking all over school covering IEP meetings and more garden building

Tuesday Garden Building (30 minutes)

 Finishing up the frame a bit before I work on the inside

Monday Garden Building- digging, sawing, drilling (90 minutes)

 I figured out my power drill lasts almost exactly an hour and a half (even with a long break to saw a log in half by hand)

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 1 sets of 3 with 135 lbs

Plus, lots of cleaning between sets

 

(skipped kickstand squats due to being on my feet later today)

Saturday CC Hill Sprints/HIIT Workout Running (30 minutes)

 4 big hill, 4 parallel to big hill

Friday Lifting/Bodyweight training/Machine lifting (45 minutes)

  Body weight Training- 10 push ups alternated with 20 calf raises (10 sets of 10, 100 push ups, 200 calf raises)

 Machines- Alternated leg press machine, chest press machine, bicep pull

alternated squat machine, with arm press,  shoulder press machines

alternated other leg press machine, chest row, chest flies machines

(all machines three sets of 6-10 reps)

Hand weight exercises AND split squat with 15 lb weight in each hand onto a step (exercise recommended by knees over toes guy)

Also- bicep curls, forearm lifts, and shoulder presses with 15lb weight in each hand

Thursday NOGI BJJ (1 hour)

 More take down drills and hard class with lots of tough guys

Wednesday Garden Structure Building (1 hour)

 Sawing, drilling, digging, and lifting.

Tuesday NOGI BJJ (1 hour)

 Snap downs, inside trip, anaconda choke, guillotine choke. and closed guard break (chair sit). Hard class, I was tired by the end.

Monday Lifting/Bodyweight Training + Garden Building (90 minutes)

 Body weight Training- 10 push ups alternated with 20 calf raises (10 sets of 10, 100 push ups, 200 calf raises)

 Machines- Alternated leg press machine, chest press machine, bicep pull

alternated squat machine, with arm press,  shoulder press machines

alternated other leg press machine, chest row, chest flies machines

(all machines three sets of 6-10 reps)

Hand weight exercises AND split squat with 15 lb weight in each hand onto a step (exercise recommended by knees over toes guy)

Also- bicep curls, forearm lifts, and shoulder presses with 15lb weight in each hand

Plus, 45 minutes of building a raised bed.

Sunday CC Hill Sprints/HIIT Workout (30 minutes)

4 big hill, 4 parallel to big hill

Saturday Lifting/Bodyweight Training (1 hour 40 minutes) "hurried version"

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 1 sets of 3 with 135 lbs

Last- 3 sets of 6 kickstand squats with 40 lb weight

Hurried because of GC 

Friday BJJ COMP Class (1 hour)

 Two nights in a row of BJJ. Go me! Rolled with Jamison, Mason, Corbin, and Caleb

Thursday NOGI (90 minutes)

AT PIASA-  About 50 minutes drilling standing double wrist lock takedowns and about 40 minutes rolling with Josh, Ben, Nate, Tom, and Thomas.

Wednesday Lifting/Bodyweight Training (50 minutes)

 Body weight Training- 10 push ups alternated with 20 calf raises (10 sets of 10, 100 push ups, 200 calf raises)

 Machines- Alternated leg press machine, chest press machine, bicep pull

alternated squat machine, with arm press,  shoulder press machines

alternated other leg press machine, chest row, chest flies machines

(all machines three sets of 6-10 reps)

Hand weight exercises AND split squat with 15 lb weight in each hand onto a step (exercise recommended by knees over toes guy)

Also- bicep curls, forearm lifts, and shoulder presses with 15lb weight in each hand

 

Tuesday CC Trail Running (30 minutes)

 3 hills ran in there, and got to pet 4 dogs!

Also-teaching kindergarten all this week