Shifted Priorities log

0655-5 min walk
20 min run
5 min walk
Stretches

4 pull ups x3
55lb x15 cable bent over rows
30lb dumbbell shrugs x15.

Stretches
 
1035-5 min walk
20 min run
5 min walk

Stretches

10 hyperextensions
20 leg raises
10 hanging leg raises

1235-15 hindu push ups
 
0655-Treadmill. Incline of 3.3
5 min walk, 3.3
10 min run. Start at 6.0, increase by .1 every min. Last min is a sprint above 8.0, went up to 10.0
5 min walk at 3.3
Dis-1.67 miles
Cal-227
Stretches

4 pull ups x3
Backrow machine 45lb x10, 65lb x10, 70lb x7
Plate shrugs x20
Lat pulldowns 55lb x10, 70lb x10

10 hyperextensions with 5lb
20 leg raises
30 captain chair knee raises
60 sec plank
 
0700-Last name up run. Bodyweight exercises then stretches.

1840- 40 minutes of no gi rolling. Got whopped, but it was fun.
 
0655-Elevated steppers, 20 min.
5 pull ups x2
Backrow machine 45lb x11, 50lb x11, 55lb x11, 65lb x7, 75lb x5
Plate shrugs 45lb x10
Lat pulldowns 70lb x10, 85lb x5

10 hyperextensions
5 leg raises
15 captain chair leg raises
 
0655-
Bench Press
75lb x5, 95lb x5, (115lb x5)x3, 135lb x5, 165lb x1

OHP
(65lb x5) x3
(75lb x5) x2

Dips 5 x3

Hip abductor 150lb x10
Hip adductor 130lb x10
 
Wow, super doozy of not posting. Went on a trip for the weekend. Did a lot of walking.

0655-
Bench Press. (95lb x5) x2. (115lb x5) x3. 135lb x5, 175lb x1(failed)
OHP. (70lb x5) x3, (75lb x5) x2

Dips 7 x3

10 minute steppers while doing upper body stretches.
 
0655-Incline of 3.5
3 min walk at 3.3
5 min run, faster than 6.0
3 min cooldown
Dis-.83 miles
Cal-113
Stretches

3 pull ups
Backrow 45lb x12, 50lb x12, 55lb x12, 60lb x4
Plate shrugs 45lb x12

15 leg raises x2
10 hyperextensions with 10lb plate
20 dip bar knee lifts
60 sec plank
 
0700-Squadron pt. Push ups, sit ups, squats. Close to 100 of each. 800 meter run after.

1810-5 min walk.
10 min run
1 cooldown lap
Stretches

1840-
Bench. (95lb x12) x5
OHP. 20lb x15, 40lb x10, 60lb x5
Dips x20
Stretches
 
0650-3 min walk, 10 min run, 3 min cooldown
Stretches

4 pull ups x3
Backrow. 50lb x12, 55lb x12, 60lb x12, 65lb x4
Dumbbell shrugs 45lb x13

20 leg raises x2
10 hyperextensions with 10lb plate
30 captain chair knee lifts
10 4 count flutter kicks
10 sec hardstyle plank

Stretches

1830-Jiu jitsu, 90 minutes.
 
0655-
Bench. (95lb x5) x2, (115lb x5) x3. 135lb x5, 155lb x2(Failed on 3rd rep.)

OHP. (50lb x5) x2, (60lb x5) x2, (80lb x5) x2.

Dips 8 x3

Stretches

10 min on steppers.
 
0650-3 min walk, 10 min run, 3 min walk. Stretches

5 pull ups x2
Seated cable row. 50lb x12, 57.5lb x12, 65lb x12, 72.5lb x4
Dumbbell shrugs 45lb x15

24 leg raises x2
12 hyperextensions
34 captain chair knee lifts
12 4 count flutter kicks
12 V-ups
10 sec hardstyle plank

Stretches
 
0655-
Bench. (95lb x5) x2, (115lb x5) x3, 145lb x5

OHP (55lb x5) x2, (65lb x5) x2, (85lb x5)

Dips 9 x3

Dumbbell curls 15lb x10, each side.

Played around with some lateral and front plate raises.
Stretches

1755-5 min walk, 20 min run, 5 min walk. Stretches.

1830-90 min jiu jitsu.
 
0700-Brief run. PT was run to clinic, stand to get flu shot, run back. Really quick run. Probably less than 2k.

1830-Jiu jitsu for 60 min, no gi.
 
0655-
Bench Press (95lb x5) x2, (120lb x5) x3, 150lb x5

OHP (60lb x5) x2, (70lb x5) x2, (90lb x5) x1

Dips 10 x3

Dumbbell curls 15lb, 12 each side.

Played around with the front and lat raises again.
 
0655-3 min walk, 10 min run, 3 min walk. Stretches.

6 pull ups x2
Backrow machine 50lb x12, 60lb x12, 70lb x8, 80lb x4
Dumbbell shrugs 50lb x10

10 leg raises x2
10 hyperextensions with 5lb.
10 hanging leg raises
15 4 count flutter kicks
15 v ups
10 sec hardstyle plank
 
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