Shifted Priorities log

Nothing today. Am a bit sore from yesterday for some reason. I did do a lot of up hill walking, so that might be why.
 
0650-5 min walk at 3.3 on incline of 6.0
1.0 mile jog, increase by .1 every min, started at 6.2. 9 minutes, 2 seconds.
3 min cooldown.
Dis-1.44 miles
Calories-223
Stretches

(3 pull ups, 1 negative) x3
(60lbx7 standing cable rows) x5
Cable bent over row (35, 57.5, 80) x7
35lb shoulder shrugs x15
30lb barbell curl x5
Forearm curls with wrist roller
Stretches

10 Hyperextensions.
 
0650-
(95lb bench x5) x2
(110lb bench x5) x3

(Dips x4) x3. Wide grip, narrow, wide.

(55lb seated OHP x5) x2
(75lb seated OHP x5) x3

22 push ups

Stretches

10 Hyperextensions
12 leg raises
24 captain's chair knee raises
12 Russian twists
1 min plank
Hanging L-Sit isometric, 20 sec.
 
0655-
Bike for 15 minute, 3 min cooldown.
Dist-3.87 miles
Calories-123

7kg squat ball x15
Stretches

3 chin ups, 3 wide pull ups, 3 narrow pull ups

40lb cable bent over row x12
50 x8
60 x5
70 x5
80 x5

10 hyperextensions
10lb curl x10, each arm
 
0650-
(95lb bench x5) x2
(115lb bench x5) x3

(Dips x4, 1 negative) x3

(55lb OHP x5) x2
(75lb OHP x5) x3

5 archer push ups, each arm.
Stretches.

10 Hyperextensions.
15 leg raises
25 captain chair knee raises
15 Russian twists
1 min plank
Hanging L-sit isometric, 25 sec.
15 4 count flutter kicks.

1655-5 min walk
20 min run on indoor track
5 min cooldown
Stretches

Didn't do jiu jitsu today. Went to support flag football team by watching their game.
 
Last edited:
0655-5 min walk, 3.3 on 6.0 incline.
1.0 jog, stalled out after 3 min.
Walked for 3 min
3 min cooldown.

25lb dumbbell squat x10
Stretches

(3 pull ups, 2 pull up negatives)x3
(65lb x7, standing cable row) x5. 1 min rest.
Cable bent over row 40lb x8, 60lb, 80
Lat pulldown 55lb x12
35lb shoulder shrugs x20

Stretches.
 
1330-12 FBSF, 12 stomach vacuums x13 seconds

1445- Long walk at pace of 3.3 mph.
Incline of 6.0 for 5 min, then 7 for 5.
Incline of 8 for 2 min
Incline of 4 for 8
Incline of 9.0, increase by 1.0 every min, to the max of 15.0
Incline of 7.0 for 2 min
Incline of 3.0 for 2 min
Incline of 0.0 for 5 min
Time-35 minutes
Distance-1.87 miles
Calories-276
Stretches

1545-15 Hindu push ups, 15 supermen
 
1205- Incline of 4.5
5 min walk at 3.3
1 mile jog-8 min, 55 seconds.
5 min cooldown
Dis-1.56 miles
Calories-223
Stretches

4 pull ups x3
70lb lat pulldown x10
(72.5lb x7) standing cable rows x5
Cable bent over row 50lb x8, 65, 80
40lb shoulder shrugs x10

1305-1hr 45 min jiu jitsu.
 
0650-
10 decline bench with the bar.
(95lb decline bench x5) x2
(115lb decline x5) x3

(Dips x5)x3

(55lb OHP x5) x2
(75lb OHP x5) x3

10 leg elevated push ups

Stretches

10 hyperextensions
20 leg raises
30 captain chair knee raises
20 russian twists
1 min plank
30 sec hanging knee tuck.
20 4 count flutter kick

1740-5 min walk
25 min run
5 min cooldown

1830-90 min jiu jitsu.
 
0655-
Bench 65lb x12
(85lb x12) x3

10lb dumbbell ohp x8, each arm
15 x5
20x5
25 x7

10 leg raises x3
10 hyperextensions with 5lb plate x3
15 captain chair knee raises x3
15 russian twists with 3kg ball x2
12 sec hardstyle plank
30 4 count flutter kick

1700-5 min walk, 25 min run, 5 min cooldown.

Lighter day with no jiu jitsu due to elbows still hurting due to hyperextension on Tuesday's class.
 
0655-
Incline of 4.5.
5 min walk at 3.3
1 mile jog-8 min, 37 sec
5 min cooldown
Cal-222
Dis-1.55 miles

Step up workout with 7kg ball, 10 min
Step up without ball, 10 min

Step ups are fun. Got to do side to side as well as back steps. Might do more of those in the future.
 
Nothing. Rest day. Elbows feeling better from last week's hyperextension. Giving it 2 more days before getting back into things, just to make sure.
 
0655-
incline-4.5
5 min jog at incline at 3.3
1 mile run-8 min 34
5 min cooldown
Dis-1.55
Cal-222


15Lb dumbbell each arm step ups, 4 min
Step ups, 11 min
Stretches

Damn, weighted carries suck.
 
0645-5 min walk
30 min jog
5 min cooldown
Stretches

20 captain chair knee raise
20 russian twists
20 leg raises

0800-20 supermen
20 sec plank
 
0650-10lb curl x10, 15 x5, 20x5. Right arm only. Right arm still tweaks whenever I move it out to hyperextension. Strengthening it with curls.

1655-5 min walk
30 min run
5 min cooldown
Stretches.
 
0650-
Incline of 4.5
5 min walk at 3.3 mph
1 mile jog -8 min, 27 sec
5 min cooldown
Dis-1.56 miles
Cal-220

14 min step up with 10lb plates, each arm.
6 min without plates
Stretches

15lb dumbbell curl x15, right arm.
 
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