Shifted Priorities log

1435-5 min walk, 20 min run, 5 min walk. Stretches.

70lb lat pulldown x10
4 pull ups x4
Seated cable row 50lb x15, 72.5lb x11, 87.5lb x5
Dumbbell shrugs 30lb x30

Some lat and front raises

10 hyperextensions
10 leg raises with hip thrust
20 hanging knee lifts
30 crunches
20 4 count flutter kicks.
 
1510-
Bench: (95lb x5)x2, (125lb x5) x2, 140lb x5

OHP: (65lb x5) x2, (75lb x5) x2, (80lb x5)

Dips 7 x3
30lb x5 barbell curls

Isometric wall push, each side.
Stretches.

1750-5 min walk, 20 min run, 5 min walk. Stretches.

There was no jiu jitsu today.
 
Nothing today. Super sore from yesterday's pt. Mostly shoulders and legs are feeling it today.
 
Nothing. Gonna try to hit the gym tomorrow. Get myself back up on the wall or just do a really long walk on the treadmill.
 
1145-Expected to compete for wall of fitness today, but no, FSS had to only have 1 person there. I'll try again this week. Only warmed up expecting to lift more.

Bench-(95lb x5) x2
Deadlift-(95lb x5) x2
Squat- 95lb x2

10 hyperextensions
10 leg lifts with thrust x2
10 hanging knee lifts x3

Some front and lat raises

20 calf raises, 20lb dumbbell each arm.
 
1535-Wall of fitness
(95lb bench x5) x1, 145lb x1
95lb x1 squat
115lb x1 deadlift

5 min walk
(10 sec sprint/50 sec jog) x8
5 min walk.
Hard to sprint with so many people in the way.
Stretches.

8 pull ups x2. Failed on the second set at 6.
35lb lat pull down, each arm 6 times.
Seated cable rows 50lb x10, 65lb x11
Dumbbell shrugs 35lb x20

10 hyperextensions
20 leg raises
30 crunches
15 4 count flutter kicks
20 sec hanging knee tuck.
 
1510-
Bench: (100lb x5) x2, (120lb x5) x2, (150lb x5) x1
OHP: (65lb x5) x2, (75lb x5) x2, (80lb x5) x1
Weighted dips: (10 x5) x1, (25lb x5) x1
Regular dips 10

20lb barbell curl x10

Stretches

1750-5 min walk
20 min jog
5 min walk

1830-Jiu jitsu
 
1825-
(20 leg raises, 20 crunches, 20 4 count flutter kicks) x3
10 supermen
30 sec of holding the Up push up position

Escort is done, gonna get morning pt back. Holiday season is coming up, so the schedule might not play out as I want.

M: Running, pull and abs.
T(Morning): Push. (After work) Running and Jiu Jitsu
Wed: Squadron pt. Might add a quick run after if possible.
Thurs: Same as Tues
Fri: Same as Mon
Sat: Run if possible. If not, recovery stuff.
 
0650-
OHP: (65lb x5) x2, (75lb x5) x2, (85lb x5) x1
Bench: (105lb x5) x2, (120lb x5) x2, (150lb x5) x1
Weighted dips: 10lb x5, 15lb x5, 20lb x5, 25lb x5
Weightless dips: 10
Isometric wall push, 15 sec each side
Stretches

1755-5 min walk, 22 min run, 3 min walk

1830-Jiu jitsu
 
0655-3.0 incline
5 min walk at 3.3
3 min run at 6.2
3 min cooldown

8 pull ups x2. Failed on the 2nd set at 6.
2 weighted pull ups with 10lb x2

70lb lat pulldown x8
Seated cable rows 35lb x11, 50lb x11, 65lb x11, 80lb x7
Dumbbell shrugs 35lb x25

10 hyperextensions
22 leg raises
33 crunches
18 4 count flutter kicks
10 captain chair leg lifts
20 sec hanging L-sit

Some lat and front flyes

Hmm, got bored really easy on the treadmill. Guess I'm a track or bust person now.
 
1250-5 min walk, 20 min run, 5 min walk.
Stretches.

Incline bench (65lb x5) x3, (80lb x5) x2
Calf raises 40lb barbell x20

2005- 25 push ups
 
1905-
(15 push ups) x3
15 incline push ups
15 decline push ups
15 calf raises
 
1915-60 crunches, 12 leg raises, 24 4 count flutter kicks, 12 supermen, 30 sec plank
 
1520-5 min walk, 10 min run
Stationary bike-15 min, 3 min cooldown
3 pull ups x5
Cable rows 50lb x8, 57.5lb x8, 65lb x8, 72.5lb x8, 80lb x8
Barbell shrugs 60lb x20

10 hyperextensions
15 hanging knee raises x2
10 leg raises
AF sit ups under toebar in 1 min- 43. Not bad, just wanted to see what I was at after not really working on these specifically. Hate the toebar though, would rather have person on feet.
10 sec hardstyle plank
 
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