Ens189's Lifting, MMA, and BJJ Log.

[ens189]

Had an extra day to lift at work.

Barbell Rows: 95, 135, 185, 205 x 5, 225 x 3

10 minute jog on the treadmill then 30/30 sprints going from 10.1 to 11.

 

[ens189]

Getting almost as strong as I've ever been.

Bench: 135, 185, 205, 225, 260 x 5
DB Incline: 80, 90, 100. Might have to start adding reps to these now as 5 is pretty smooth.

 

[ens189]

Squats: 135, 185, 205, 225 x 5, 275 x 3
Barbell Bridges: 135, 185, 225, 275 x 5

 

[ens189]

Only had time for a quick one while at work.

Squats: 135, 185, 205, 225 x 5, 275 x 3

 

[ens189]

Took some time off to go out of town.

bench: 135, 185, 205, 225, 255 x 5
Db incline: 70, 80, 90, 100 x 5

 

[ens189]

20 minutes of sprints at the pool in the AM.

Squats: 95, 135, 185, 205, 225 x 5, 275 x 2
-These felt really good, I just pussed out on the last set.

Barbell Bridges: 135, 185, 225, 275 x 5

 

[ens189]

10 minutes of sprint intervals on the treadmill.

Bench: 135, 185, 205, 225 x 5, 275 x 3
DB incline: 80, 90, 100 x 5

 

[ens189]

Squats: 135, 185, 205, 225 x 5, 275 x 3
Barbell Bridges: 135, 185, 225 x 5, 275, 315 x 3

 

[ens189]

They finally reopened the gym at work so I got to lift for the first time in a month and a half.

Bench: 135, 185, 205, 225 x 5, 245 x 3
DB Incline: 60, 70, 80 x 5

4, 2 minute rounds on the heavy bag.

3x50 flutter kicks.
3x1 minute planks.

 

[ens189]

Two mile run earlier in the day.

Barbell Rows: 95, 135, 155, 175, 185 x 5
DB Rows: 65, 70, 75 x 5
Pull Downs: 120, 135, 150 x 5
DB Curls/Hammer: 30, 35, 40 x 5

Leg Raises: 10x3
KB Twists: 20 x 3 with 20lbs

 

[ens189]

Felt super weak last night. Got sick last week and it showed.

Bench: 135, 185, 205, 225 x 5, 245 x 3
-Barely hit the last two sets.
DB Incline: 60, 70, 80, 90 x 5

10 minutes of 30 on 30 off with the battle ropes.

 

[ens189]

2 mile run, 100 pushups.

Barbell Rows: 95, 135, 55, 175, 185 x 5
DB Rows: 70, 75, 80 x 5
Pull Downs: 120, 135, 150, 165 x 5
DB Curls/Hammer Curls: 30, 35, 40 x 5

Leg Raises: 10 x 3
KB Twists: 20 x 3 with 20lbs

 

[ens189]

Saturday was squats

95, 135, 185, 205, 225 x 5, 235 x 2

Those six weeks off killed me.

 

[ens189]

Yesterday was press day.

Bench: 135, 185, 205, 225, 245 x 5
-will stay here next week

DB Incline: 70, 80, 90, 100 x 5

4 sets of triceps extensions.

 

[ens189]

2.5 mile run earlier.

Barbell Rows: 95, 135, 155, 175, 185 x 5
-Time to progress here.

DB Rows: 75, 80, 85 x 5
-Moving on next week.

Pull Downs: 120, 135, 150, 165 x 5
DB Curls/Hammer Curls: 30, 35, 40 x 5

50 x 3 flutter kicks.

 

[ens189]

Felt strong today. Two mile run during the day then at work:

Bench: 135, 185, 205, 225, 245 x 5
DB Incline: 80, 90, 100 x 5
4x10 Tricep push downs with the rope

3x10 ab rotations
3x1 minute planks.

 

[ens189]

Two mile run during the day then at work:

Barbell Rows: 95, 135, 155, 175, 190 x 5
-Will progress next week.

DB Rows: 80, 85, 90 x 5
-Will progress next week.

Pull Downs: 120, 135, 150, 165 x 5
DB Curls/Hammer Curls: 30, 35, 40 x 5

Turkish Get Ups: 40, 50, 60 x 6
-Haven't done these in forever, need to incorporate them more often.

 

[ens189]

Yesterday was another two mile run then squats.

135, 185, 205, 225, 245 x 5

My hip flexor has been pretty messed up so I was pulling back on depth. Feel confident I still hit parallel on everything. Then I did about 40 minutes of yoga to loosen up my hips.

Today I did my circuit.

5 Pullups
10 Ball Slams
15 Burpees
20 Jumping Jacks in 13:27.

Then 15 minutes of lower back yoga.

 

[ens189]

Rough week at home. Was at least able to match what I did on my last press day 11 days ago.

2 mile run.
Bench: 135, 185, 205, 225, 245 x 5
DB Incline: 80, 90, 100 x 5
Triceps Pulldowns: 4 x 10
Turkish Get Ups: 40, 50, 60 x 6

 

[ens189]

Forget to log my back and leg days last week. Can't remember what I did now. Stupid. Today was bench.

Bench: 135, 185, 205, 225, 245 x 5, 255 x 4
-Pleasantly surprised with the 255 set. Should be able to hit 5 next week.

DB Incline: 70, 80, 90, 100 x 5

Tricep Pulldowns: 4x10

Turkish Get Ups: 40, 45, 50 x 6

KB Twists: 4 x 20 with 30lb.

Also did a two mile run earlier in the day. Felt really good today.