Shifted Priorities log

1520-

Bench: 95lb x5, (120lb x5) x3, 135lb x1, failed 170lb x1

OHP: 55lb x9, 65lb x7, 75lb x5, 85lb x3, 95lb x1

5 x 3 dips.

15lb dumbbell curls x13

Stretches

10 hyperextensions x10lb
13 hanging knee raises x3
20 leg raises
10 box planks, each side
10 sec hardstyle plank
 
0700-.5 mil run
100 push ups
100 sit ups
.5 mil run

Treadmill, incline of 3.0
5 min walk
(50 sec sprint at 10.1, 100 sec walk) x6
5 min cooldown

1105-10 squats
 
0655-Cybex elliptical for 4 min, 40 cal

10 hyperextensions with 10lb plate
14 hanging knee raises x3
15 leg raises x3
20 4 count flutter kickes
10 box planks, each side.
10 leg and arm raise plank, each side
Weighted cable crunches 35lb x10
Bridging
10lb push up plank position for 30 sec
Plank for 30 sec
40lb barbell curl x15
25lb tricep extension x15

1830-Jiu Jitsu
 
0655-Treadmill, incline of 3.0
5 min walk
(60 sec sprint 10.1, 120 sec walk) x5
5 min walk

(25lb plate squat x10) x2
(220lb hamstring leg press x12) x3
10 lunges, each side.
110lb calf raises x22
Stretches

70lb lat pulldowns x10
6 pull ups x2
Cable rows: 50lb x15, 65lb x10, 80lb x5
55lb dumbbell shrug x10, each arm.
Some flyes

Stretches
 
0700-Treadmill, incline of 3.0
5 min walk
(66 sec sprint at 10.1, 132 sec walk) x5
5 min walk

Stretches

4 pull ups x4
Cable rows: 50lb x15, 60lb x11, 70lb x7
55lb dumbbell shrug x11, each arm
Some flyes

Stretches
 
0700-
Bench: 95lb x5, (120lb x5) x3, (135lb x5), 150lb x2

OHP: 65lb x7, 95lb x1, 60lb x7

4 x4 dips.

20lb dumbbell curl x10, each arm.
30lb tricep extensions x10

Stretch

10 hyperextensions
15 hanging knee raises x3
22 leg raises
10 box plank, each side.
10 hand up, leg up plank each side.
40 sec push up plank with 25lb plate.

1830- Jiu Jitsu
 
0655-Treadmill, incline of 3.0
5 min walk
(66 sec sprint at 10.1, 132 sec walk) x5
5 min cooldown

25lb plate squat x10
80lb calf raises x30

Stretches

4 pull ups x4
Cable rows: 50lb x11, 60lb x9, 70lb x7
80lb barbell shrug x30
Some flyes

Stretches
 
0655-Treadmill, incline of 3.0
5 min walk
(60 sec sprint at 10.1, 120 sec walk) x6
5 min walk

20lb squat x15
10 lunges
(200lb hamstring leg press x15) x3
80lb calf raises x30
Stretches

5 pull ups x3
Cable rows: 50lb x12, 60lb x10, 70lb x8
80lb barbell shrug x30
Some flyes

Stretches
 
1500-
Bench:95lb,105lb,115lb,125lb x5 each. 145lb x3
(25lb dumbbell OHP x5)x2
8 dips.
40lb barbell curls x10
30lb tricep extensions x15

1830-Jiu jitsu.
 
0700-2 min walk

(400 meter run) x6.
20 squats, 20 squats,20 leg raises, 20 4 count flutter kicks, 20 supermen, 10 pull ups

Treadmill, incline of 4.5
3 min walk
(15 sec sprint at 11.0, 15 sec rest) x4
5 min cooldown
Stretches.
 
Weight at 0655-140

Bench: 95lb x5, (120lb x5) x3, 135lb x5

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

5 x 2 dips

20lb dumbbell curl x11
30lb tricep extensions x11

Stretch.

10 hyperextensions
20 captain chair knee raises x3
24 leg raises
30 v-ups
10 box planks, each side.
10 arm up, leg up planks each side.
30 sec push up plank with 35lb plate
 
0700-Treadmill, incline of 3.0
5 min walk
(60 sec sprint at 10.1, 120 sec walk) x6
5 min walk

20lb plate squat x15
10 lunges
80lb calf raises x30
(170lb machine hamstring leg press x15) x3

Stretches

7 pull ups x2
Cable rows: 50lb x13, 60lb x11, 70lb x9
80lb barbell shrug x30
Some flyes

Stretches
 
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