My ADD Training Log

8/5

AM Workout

Bench 135x8, 135x8, 185x12, 185x10, 185x9
Skull Crushers 65x12, 70x10, 75x8, 80x5
Chin-ups 4 sets of 10
Dumbell Shoulder Press 15x15, 15x15, 25x12
Barbell Curls 65x10, 75x10, 90x8
Abs Circuit

teh gunz are swoll !
 
8/7 AM - 1 Hour BJJ - Technical training, worked on turtle escapes
 
8/7 PM Workout

Lower Body

Squats 135x5, 155x5, 185x5, 225x5, 275x5
Single Leg Squats (dumbells) 50x10, 50x10, 80x10
Romanian Deadlifts 135x10, 205x10, 225x8
 
8/9 AM Workout

Bench 115x5, 135x5, 155x5, 185x5, 225x5
Incline Dumbell Press 40x13, 40x15, 40x12
Bent Over Rows: 135x12, 140x12, 145x12, 155x12
Bent Over Flyes: 15x15, 25x10
Russian Barbell Twist: 25x12, 30x12, 30x12
 
8/10 AM Workout

Ran 15 hills - That was a new PR on this hill for me!
 
8/12 AM Workout - Upper Body

Have not been able to get to BJJ this week because of family commitments. Bummer. But at least I've been able to stick with the weight workout, since I can get that in early in the morning.

So here's this morning's workout:

Bench: 115x6, 135x5, 155x5, 185x13, 185x12, 185x10
Skull Crushers: 65x10, 70x9, 75x8, 80x6
Chin Ups: 4x10 - bodyweight
Dumbell Shoulder Press: 15x15, 25x12, 25x12
Barbell Curls (for the gunz): 65x12, 75x12, 90x9 <--leeeeaned back on the last few reps of the 90. Now I feel guilty.
 
Back from an awesome vacation!

Gonna start 5-3-1 on Monday, kicked off the weekend today with 1 hour of BJJ. Worked on Guard Passing.
 
Have fun with the 5/3/1, it's an awesome routine because it's so flexible.

Where did you go for vacation?
 
Hatchoo, We went to St. Lucia for vacation & 10th anniversary. It was great - very relaxing :-)
 
8/30 - **1st Day of 5/3/1**

Here's how I'm planning to structure the 5/3/1 + Conditioning + BJJ:

Mon AM SOHP PM BJJ
Tue AM Sprints PM BJJ
Wed AM Deads PM BJJ
Thu AM Bench PM BJJ
Fri AM Run
Sat AM Squats

With 2 kids in soccer right now I won't be able to stick to this 100%, but its good to have a plan & write it down.

Here's what I did today, AM Workout:

SOHP 5x55, 5x70, 3x85, 5x95, 5x110, 10x120
Dips 5 sets of 15, bodyweight
Pullups, overhand grip, 5 sets of 10
Barbell Curls "seemed like a good idea at the time" 10x65, 7x85

I did the SOHP reps very strict, no knee bend.
 
Last edited:
8/31 -

Ran Hills this morning and then pulled my hammy :-(

Jogged about 1/4 mile as a warmup, I think I should have done more. I ran 8.5 hills before pulling a muscle.

I don't think its too bad, but it sucks & this means no deadlift tomorrow :-(
 
Good luck with 5/3/1, I think you'll like it. Just be patient with it.
 
9/2/2010 -

Busy day today - barely got my workout in before bed. Hamstring is still tight, but feeling better. I might be able to squat on Saturday...

Today was Bench Day:

Bench Press: 5x95, 5x120, 3x140, 5x155, 5x175, 10x200
Dumbell Bench Press: 40x15, 60x10, 60x12, 60x12, 60x12
Bumbell Row: 60lb dumbells, 5 sets, 12 reps

Ate a big sushi dinner tonight & then had to workout on a full stomach. I would not recommend this..

I'm toast...
 
9/3 - Went to BJJ today, 1 hour technical training, 1 hour rolling.

Tried to take it easy on the leg, felt good but still kinda tight, especially playing guard...

Seems a little more sore right now than before I went, but hopefully not too bad.
 
calvus said:
Hatchoo, We went to St. Lucia for vacation & 10th anniversary. It was great - very relaxing :-)
Click to expand...

That sounds good. No better way to spend your special day other than relaxing. Hopefully your kids didn't bug you too much hehe
 
hatchoo said:
That sounds good. No better way to spend your special day other than relaxing. Hopefully your kids didn't bug you too much hehe
Click to expand...

We actually got to go for a week with no kids. So, no, they didn't bug us at all :icon_chee
 
9/4 SQUATS -

Wasn't sure how this would go since my hamstring is still a little sore, but I started very light (bar only) and worked up slow & easy - no pain.

I then did high-rep good mornings, trying to stretch out the ham & get some good blood flow.

Finished with Lunges. Lunges really suck, by the way. Has to be one of the gayest exercises ever, I felt like I was trying to get in shape for Miss Fitness or something. Anyway, worlds gayest exercise was absolutely kicking my ass...Legs are sore as hell now.

Squats: 45x10, 110x5, 140x5, 165x3, 180x5, 210x5, 235x10
Good Mornings: 45x20, 75x15, 75x15, 75x15, 75x15
Dumbell Lunges: bodyweightx15, 15lb x 12, 15x12, 15x12, 15x12
 
9/6 -

SOHP 5x55, 5x70, 3x85, 3x100, 3x110, 7x130
Dips, 5 sets of 15 bodyweight
Pullups 5 sets of 10, bodyweight
 
9/7 - AM run - wanted to take it easy this morning so I don't re-injure the hamstring, so no hill sprints.

Instead I walked 1/2 mile, then jogged 2 miles, then walked 1/2 mile to cool down.

Leg felt fine, no pain.

I think I may try deadlifts on Wednesday, starting very light...
 
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