Ens189's Lifting, MMA, and BJJ Log. | Page 5

Discussion in 'Training Logs' started by ens189, Jun 15, 2016.

  1. ens189 ELI-te Belt

    ens189
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    Front Squats: 135, 140, 145, 150, 155 x 6

    Lunges: 25, 30, 35, 40 x 8
    Superset With
    Butterfly Sit-ups 22x 4
     
    #81
  2. ens189 ELI-te Belt

    ens189
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    Wide Grap Pulldowns: 120, 135, 150, 165, 180 x 6. Lowering the weight for six seconds.
    Superset With
    Straight Bar Tricep Pushdowns: 32.5, 37.5, 47.5, 52.5, 57.5 x 6. Lowering the weight for six seconds.

    One Arm DB Rows: 55, 55, 60, 65 x 8. Lowering the weight for six seconds.
    Superset With
    Lying DB Tricep Extensions: 15, 15, 20, 20 x 8

    Back to jits for the first time since early May. Felt really good and had good gas because of all the cardio I've done in the last few months.
     
    #82
  3. ens189 ELI-te Belt

    ens189
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    Never done Romanian Deadlifts or Barbell Bridges today but they were on the menu.

    RDLS: 95, 115, 135, 155, 175, 185 x 6
    Superset With
    Lying Hamstring Curls (Dumbbell)
    20, 25, 30 x 8, 35 x 6.
    -Had a really hard time keeping the 35 pinched between my feet.

    Barbell Bridges: 95, 115, 135, 155 x 6
    Superset with
    Seated Lateral Raises
    20 x 8, 25 x 8, 20 x 16, 30, 25, 20 for a triple drop set.

    Was supposed to do sprints but got asked to run the lunch class for jiu jitsu so I counted that as my cardio.
     
    #83
  4. ens189 ELI-te Belt

    ens189
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    Looks like week 2 will be the same as week 1 so I upped the weights on some of the lifts.

    Incline Bench: 140, 145, 150, 155 x 6, 160 x 3
    Superset With
    Barbell Curls: 75, 80, 85, 90, 95 x 6

    Flat DB Bench: 55, 60, 65 x 8, 70 x 6
    Superset With
    Hammer Curls: 25, 30, 35 x 8, 40 x 6

    Conditioning

    5 pull-ups
    10 Med Ball Slams
    15 Burpees
    20 Air Squats

    5 rounds for time, I did it in 16:21 this week which is a big improvement so I'm happy with that. I'm also down to 207lbs bodyweight, thugs Fitbit and tracking all my food honestly has been huge.
     
    #84
  5. ens189 ELI-te Belt

    ens189
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    Day 2 of Week 2

    Front Squats: 140, 145, 150, 155, 160 x 6, 165 x 3

    DB Lunges: 25, 30, 35, 40 x 8
    Superset With
    Butterfly sit-ups: 22 x 4
     
    #85
  6. ens189 ELI-te Belt

    ens189
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    Hit a speed bump last week with my dog needing a surgery and basically around the clock attention. Got back after it today with some programming of my own. Also had an hour of straight rolling at BJJ today.

    Deadlifts: 135, 225, 315 x 5, 365 x 3, 405 x 3
    -Could've gone heavier here but didn't want to risk it. Haven't deadlifted in months.

    Barbell Rows: 95, 115, 135, 155 x 5
    -Gotta concentrate on form here and not cheating with my legs.

    Wide Grip Pulldowns: 135, 150, 165 x 5

    Chin Up Grip Pulldowns: 135, 150, 165 x 5

    Turkish Get Ups: 35, 40, 45, 50 x 3
     
    #86
  7. ens189 ELI-te Belt

    ens189
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    Good hour of BJJ today, finally picked up a stripe on my purple belt and my wife got her blue. Then...

    Bench: 135, 185, 205, 225 x 5, 235 x 3.
    -Really trying to get back in the groove of this. Tough.

    DB Incline: 65, 70 x 8, 75 x 6

    Straight Bar Pushdowns: 42.5, 52.5, 57.5 x 8

    Push up Pyramid adding 2 every five seconds. Was burned out, only made it to 5 reps on the 10 rep set.

    1.5 miles on the treadmill at 7.5 mph. Trying to get better at holding a pace.
     
    #87
  8. ens189 ELI-te Belt

    ens189
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    Been slacking on logging things. Gotta stop doing that.

    Decided to ditch the trap bar and start deadlifting like a man again today. Went much better than expected.

    135, 185, 225, 275, 315 x 5, 365 x 3, 405 x 2
    -These numbers aren't far off my trap bar numbers.

    Barbell Rows: 95, 115, 135, 155, 175 x 5

    Cable Pull Downs: 135, 150, 165 x 10 (five chin up Grip, 5 pull-up)
     
    #88
  9. ens189 ELI-te Belt

    ens189
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    Good day today.

    Bench: 135, 185, 205, 225, 240 x 5
    DB Incline: 70, 75, 80 x 8

    Conditioning

    Five Rounds of:
    5 Pullups
    10 20lb Ball Slams
    15 Burpees
    20 Air Squats

    in 12:58, but far my best time and probably because I was competing against someone else.
     
    #89
  10. ens189 ELI-te Belt

    ens189
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    Decent press day today. After a low impact hour of BJJ.

    Bench: 135, 185, 205, 225, 245 x 5
    -245 was rough. Gonna stay here next week to grease the groove.

    DB Incline: 70, 75, 80 x 8
    -Easy, move up next week.

    Push-up period. Failed on the 11th rep of the 16 rep set.

    .5 miles at 6mph on the treadmill at a 6% increase. A buddy of mine in BORTAC told me to start doing that to improve my pacing. Will work up to 1.5 miles and then start adding speed/Incline.
     
    #90
  11. Rico Franklin

    Rico
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    Update: Ens ate his leg and is now up to 411 lbs.
     
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  12. ens189 ELI-te Belt

    ens189
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    ONLINE MODS
     
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  13. ens189 ELI-te Belt

    ens189
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    Deads: 135 185 225 275 315 x 5 365 405 x 3
    -staying here next week

    Barbell Rows: 95, 115, 135, 155, 175 x 5, 195 x 3
    -staying here again

    Pulldowns (5 chin up, 5 wide Grip) 135, 150, 165
     
    #93
  14. ens189 ELI-te Belt

    ens189
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    Deads: 135, 225, 315 x 5, 365, 405 x 3
    Barbell Rows: 95, 115, 135, 155 x 5

    Pullup Pyramid up to 5.
     
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  15. ens189 ELI-te Belt

    ens189
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    Good hour of BJJ at lunch and then a conditioning circuit.

    5 Rounds of:
    5 Pullups
    10 Ball Slams
    15 Burpees
    20 Air Squats

    Finished in 12:57. Think it's time to start adding rounds.
     
    #95
  16. ens189 ELI-te Belt

    ens189
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    Did a lot of conditioning at BJJ today. Hardest workout I’ve had in awhile. Sucked it up and did a bench workout later.

    Bench: 135, 185, 205, 225, 245 x 5, 255 x 3
    DB Incline: 70, 75, 80, 85 x 8

    Lot of stretching.
     
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  17. ens189 ELI-te Belt

    ens189
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    I’m detailed to a FOB in the middle of nowhere and the gym here is extremely lackluster but trying to make do.

    Ran two miles in the desert in 19:20.

    Bench: 135, 185, 205, 225 x 5, 245 x 3
    Hammer Incline Press: 135, 155, 175 x 10

    Really tough to keep my energy up working graveyards like I am but it’ll be alright.
     
    #97
  18. ens189 ELI-te Belt

    ens189
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    So I did train every day I was out at the FOB but kept it mainly as a deload week since my entire schedule was wrecked due to working the 0000-1000 shift. I kept up with my lifts and ran two miles in the mountains every day. Today I got back to work now that I'm home again.

    Bench: 135, 185, 205, 225, 245 x 5, 255 x 3.
    -Should be able to hit 4 or 5 reps on 255 next time.

    DB Incline: 70, 75, 80 x 8

    Two mile desert run in 17:10.
     
    #98
  19. ens189 ELI-te Belt

    ens189
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    Good day at jits today. It's remarkable what a few days of no boozing will do for you.

    Trap Deads: 135, 225, 315 x 5, 365, 405 x 3, 435 x 1
    Barbell Rows: 95, 115, 135, 155, 175 x 4, 185 x 3

    100 Situps
    50 Flutter Kicks.
     
    #99
  20. ens189 ELI-te Belt

    ens189
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    Gotta get better at logging things consistently in here.

    Today was two miles in 16:35.

    Push up pyramids, failed on the 12th rep of the 16 rep set.

    Following a new pullup program and today was day 1. 4,3,2,4,5 with 120 seconds of rest in between each set.
     
    #100

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