Shifted Priorities log

I passed.

The run sucked due to the coldness(it was in the 50s today) and high wind. Got a low 12. Another pt test in 6 months, fuck.
 
I'm back. On vacation, exercised at the gym near home 3 days a week or so.

Goal: hit the gym 5 to 6 days a week. Get back into doing jiu jitsu.
I intend on doing 3 days of cardio+basic legs and 3 days of upper body. Running sucks, so it is easier to maintain a decent level of cardio than having to build it up before pt test. This will especially be hard as winter is coming up, so my time at the gym might occasionally be limited due to the weather.

M/W/F split of cardio and legs. Want to do at least 30 minutes of cardio split among running on a track, stair master, elliptical and maybe the bike. Then some basic squats, calf raises, and leg press. This will be on Jiu jitsu days, so the focus will be on just cardio and I can afford to reduce leg workouts if the cardio is running longer than expected.

Tu/Th/Sa upper body and abs. Push pull for up, down and forward. OHP/Pull ups+lat pulldowns, dips/shrugs,and rows/bench. Then do captains chair knee raises and finish off with a set of bicep and tricep curls for arms.

0635-5 min walk
10 min run
8 min stair master. 100 cal.
10 min elliptical. 89 cal
5 min bike. 35 cal.

10 squats with 10lb weight
5 with 25lb weight

5 min walk
Stretches.

1800-Jiu jitsu.
 
0715-
OHP: 45lb x7, 55lb x6, 65lb x5, 75lb x4
3 pull ups x3

10 push ups
Low Rows: 55lb x5, 70lb x6, 85lb x7, 100lb x4

6 dips x3
Dumbbell shrugs each arm, 10 each weight: 30lb, 35lb, 45lb.

Bicep curls, 20lb x10
Tricep extensions, 20lb x10

Flyes
Captain chair knee lifts, 15 x3
Hanging knee lifts x10

Stretches.

1120-20 push ups
 
0700-5 min walk
10 min run
10 min stair master, 109 cal.
10 min elliptical, 96 cal
5 min bike, 35 cal

Squats with plates: 25lb x15, 35lb x10, 45lb x5

5 min walk

Stretches.

1800-Jiu jitsu.
 
0700-
Bench: 95lb x5, (115lb x5) x3, 135lb x5

OHP: 45lb x5, 55lb x5, (65lb x5) x2, 75lb x5

3 dips x3

Captain chair knee lifts 15 x3
Hanging knee lifts x10

20lb curls each arm x11
Tricep extensions 40lb x10

Stretches
 
0645-
3 pull ups x3
55lb lat pull x10

Rows
55lb x10, 70lb x10, 85lb x10

Shrugs
35lb x10, 45lb x8, 55lb x6

Flyes

Farmer walks, 45lb plates each arm, 1 min

Stretches
 
0715-
OHP: 45lb x5, 50lb x5, 55lb x5, 65lb x5, 75lb x5
Lat pulldown:55lb x10

Bench: (115lb x5) x2, (135lb x4) x3
Rows: 55lb x7,70lb x7, 85lb x7

Dips: 3 x3
Shrugs: 30lb x30

Bicep curls 20lb x20
Triceps curls 25lb x10

Flyes

Stretches

1635-5 min walk
5 min run

Jiu jitsu
Stretches

Got a pull up bar at home, so I'll just be doing Grease the groove pull-ups instead of actual pull ups the gym. I'll do pull-ups on Mondays Wednesdays and Fridays or when ever i do upper body.
 
0710-5 min walk
10 min run
8 min Elliptical 71 cal
7 min Stairmaster 83 cal
5 min bike 33 cal

10 squats x3
45lb calf raises x30

3 min walk
Stretches

Captain chair knee lifts, 15 x2
30 crunches
Flutter kicks, 20
Leg raises, 10
Hanging leg lifts, 10
 
0715-
OHP: 45lb x5, 55lb x5, 60lb x5, 65lb x5, 75lb x5
Lat pulldown:55lb x10

Bench: (115lb x6) x2, (135lb x4) x3
Rows: 55lb x7,70lb x7, 85lb x7

Dips: 3 x3
Shrugs: 35lb x30

Bicep curls 25lb x15

Flyes

Stretches

1635-5min walk
5 min run

Jiu jitsu
Stretches
 
0710-5 min walk
12 min run
6 min stair master, 74 cal
15 min elliptical, 133 cal

15 squats x2
45lb calf raises x30

3 min walk
Stretches

Captain chair knee lifts, 15 x2
33 crunches
Flutter kicks, 22
Leg raises, 11
Hanging leg lifts, 10
 
0715-
OHP: 45lb x5, 55lb x5, 60lb x5, 65lb x5, 80lb x5
Lat pulldown:55lb x10

Bench: (95lb x8) x2, (115lb x4) x3
Rows: 55lb x8, 70lb x8, 85lb x8

Dips: 4 x3
Shrugs: 35lb x40

Bicep curls 25lb x15
Triceps curls 25lb x15

Flyes

Stretches

1700-jiu jitsu
 
0715-5 min walk
5 min run
10 sec Sprints, 10
20 min elliptical, 189 cal

10 squats with 20lb total, 10 w 25, 10 w 30

1 min

Calf raises 40lb x20, each arm

3 min walk
Stretches

15 captain chair knee x3
10 Hanging leg raises
 
0725-55lb OHP X7,
Dumbbell OHP 30lb x5, 35lb x5

Cable rows. 55lb x8, 70lb x8, 85lb x8
Rows, 100lb x4

Isolat d.y. rows each arm 45lb x15

Chest press 70lb x10, 100lb x10, 130lb x5

Dips 3 x4
Shrugs 35lb x30, 40lb x10

Bicep curls 30lb x10
Triceps curls 30lb x10, 35lb x5

Flyes

Stretches
 
0710-
OHP:55LB X5, 60LB X5, (70LB X5)X3

Chest press:85lb x10, 100lb x10, 115lb x5
Dumbbell press, (30lb each arm x5)x2

Rows:60lb x7, 70lb x7, 75lb x7

Shrugs 45lb each arm x30
Dips 5 x3

Bicep curls 25lb x15
Triceps curls 30lb x20

Flyes

Stretches
 
0935-5 min walk
12 min run
5 min walk

Stretches

10 Hanging knee lifts x3
15 leg raises x3
20 crunches x3

50 Flutter kicks
10 Supermen
 
0720-
OHP:55LB X5, 2
65LB X5, 2
75PB X5

Chest press
100lb x10, 115 x10, 130lb x5

Dumbbell chest press 35lb x5

Rows
70lb x10
75lb x8

Dips 5 x3
Shrugs
30lb x30

Bicep curls 20lb x20
Tricep curls 40lb x15

Stretches

Went to bjj but no one was there, so I just practiced some judo throws
 
0710-5 min walk
12 min run
5 min Stairmaster, 59 cal
17 min elliptical, cal 152

Squats 20lb total x20
Calf raises 40lb each x20
1 min box steps

15 captain chair knee lifts x3

3 min walk
Stretches

Did some Grease the groove ab work when I got home, on the pull-up bar. Get a few hanging bicycle kicks and knee lifts.
 
0715-
30lb dumbbell OHP, 5 each
Shoulder press 100lb x5, 115lb x5

Chest press 85lb x10, 100lb x10, 115pb x10

Rows:70lb x10, 75lb x8, 85lb x6, 90lb x4, 100lb x2

Dips 6 x3
Shrugs 35lb x40

Bicep curls 20lb x15
Triceps curls 25lb x15

Flyes
 
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