Shifted Priorities log

0655-
Decline bench:(95lb x9) x3, (115lb x7), (145lb x2)

OHP as slowly as possible: (55lb x4) x2, (60lb x4) x2, (75lb x4) x2

12 dips.

10 wide push ups

30lb barbell curls x15

Stretches

10 hanging knee raises x3
10 hyperextensions x2
10 side bend, each side.
10 push up position, pec touches, each side
1 min plank with 25lb plate on back.

1830-30 min of jiu jitsu. Good to be back.
 
0700-Treadmill, incline of 3.5
5 min walk
(42 sec sprint at 10.1, 84 sec walk) x5
3 min cooldown

Stretches.

70lb lp x11
3 pull ups x3
Cable rows: (50lb x10), (65lb x7), (80lb x5)
60lb barbell shrug x30
Some flyes

Stretches.

1240-10 fire extinguisher squats
 
0700-
Bench Press: (95lb x7) x3, 115lb x5, 135lb x3

OHP: (55lb x6) x3, 60lb x6, 70lb x6

8 dips x2

10 decline push ups

40lb barbell curls x10

Stretches.

20 captain chair knee lifts
20 leg raises
20 4 count flutter kicks

10 side bends, each side.
10 hyperextensions
10 box plank pec touches, each side.
10 sec hardstyle plank.

1830-Jiu jitsu.
 
1015-Treadmill, incline of 3.5
5 min walk
(70 sec sprint at 10.1, 140 sec walk) x3
3 min walk

Stretches

3 pull ups x3
Cable rows: 50lb x10, 65lb x8, 80lb x6
70lb barbell shrugs x20
Some flyes

Stretches.
 
0700- Treadmill, incline of 3.5
5 min walk
(30 sec sprint at 10.1, 60 sec walk) x8
3 min cooldown

Stretches

Bench: 115lb x5, (125lb x5) x2, (145lb x3)

OHP: 55lb x10, 65lb x6

Stretch

10 hanging leg raises
10 hyperextensions
10 side bends
12 box planks, each side.
10 sec hardstyle plank

1830-Jiu Jitsu.
 
0700-Treadmill of 3.5 incline
5 min walk
(40 sec sprint at 10.1, 80 sec walk) x6
3 min walk

Stretches

70lb lat pulldown x10
3 pull ups x3
Cable rows: 50lb x11, 65lb x9, 80lb x7
70lb barbell x 24
Some Flyes

Stretches
 
0700-
Elliptical for 10 mins, 121 cal.
Stationary bike 10 min
Stretches.

Played around with medicine ball and flyes.
 
1010-Treadmill, incline of 3.5
5 min walk
(60 sec sprint at 10.1, 120 sec walk) x4
3 min walk
Stretches.
 
1510- Track workout.
5 min walk
(30 sec sprint, 60 sec walk) x9
3 min walk

35lb plate squat x15
Hamstring leg press (220lb x10) x5
Calf raises 100lb x30
Stretches

70lb lat pulldown x10
3 pull ups with 25lb plate x3
Cable rows: 60lb x11, 70lb x9, 80lb x7
100lb barbell shrug x20
Some flyes
Stretches

Track workout a lot harder than treadmill workout. Interesting.
 
1510-

Incline Bench: 95lb x5, 115lb x5
Bench: (115lb x5) x2, (135lb x5), 155lb x1

OHP: 55lb x8, 65lb x6, 75lb x4, 85lb x2

6 x2 dips
40lb barbell curl x10

Stretch

10 hyperextensions with 10lb
10 hanging knee raises x3
10 side bends, each side.
Bridging
10 box planks, each side.
10 sec hardstyle plank

1830-Jiu Jitsu
 
0700-Dodgeball pt.

Treadmill, incline of 4.5 for first 3, 2.5 for last 3.
3 min walk
(45 sec sprint at 10.3, 90 sec walk) x6
3 min walk

Stretches.
 
1515-
Bench: 95lb x5, (120lb x5) x3, 135lb x5, 160lb x1

OHP: 55lb x9, 65lb x7, 75lb x5, 85lb x3

5 x 3 dips.

15lb dumbbell curls, 12 each arm.

Stretch

10 hyperextensions with 10lb
12 hanging knee raises x3
10 side bends
Bridging
10 box planks, each side.
10 sec hardstyle plank

1830-Jiu Jitsu
 
1500-Track run
5 min walk
(54 sec sprint, 108 sec walk) x5
5 min cooldown
Stretches.
 
1515- Treadmill, incline of 3.0
5 min walk
(30 sec sprint at 10.1, 60 sec walk) x10
5 min walk

20lb dumbbell squat x25
(220lb hamstring leg press x12) x3
10 lunges, each side
110lb calf raises, x20
Stretches

70lb lat pulldown x10
4 pull ups x3
Cable rows: 45lb x15, 65lb x9, 95lb x3
100lb barbell shrug x24
Some flyes

Stretches
 
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