Goals & Gains The Dark Knight(Templar)Returns.

[KnightTemplar]

Week 47/Day 138

Safety Bar Box Squats:

3 X 3 X 82kg

RDL's:

3 X 6 X 45kg

Lu Raises:

3 X 5 X 5kg

California Press:

3 X 8 X 8kg

 

[KnightTemplar]

Yoga for BJJ.

Week 2/Video 5.

Butterfly Stretch: 5 Minutes.

 

[KnightTemplar]

End of Week 47

 

[KnightTemplar]

Week 48/Day 139

Football Bar Bench Press:

3 X 3 X 40kg

Football Bar JM Press:

3 X 5 X 30kg

Football Bar Rows:

3 X 7 X 47kg

 

[KnightTemplar]

Resistance Band Kayak Mobility Drills: 3 X 10.

Butterfly Stretch: 5 Minutes.

 

[KnightTemplar]

Yoga for BJJ: Shoulders.

Week 3/Video 1.

Butterfly Stretch: 10 Minutes.

 

[KnightTemplar]

Week 48/Day 139

Trap Bar Deadlifts:

3 X 3 X 95kg

Lu Raises:

3 X 6 X 5kg

One-Arm Pulldowns:

3 X 8 X 45kg

Dumbbell Rows:

3 X 8 X 22kg

California Press:

3 X 8 X 10kg

 

[KnightTemplar]

Stair Climber:

15 Floors @ Level 12

 

[KnightTemplar]

Yoga for Shoulders.

Week 3/Video 2.

Butterfly Stretch: 10 Minutes.

Leg Raises: 3 x 8

 

[KnightTemplar]

Yoga for BJJ: Shoulders.

Week 3/Video 3

 

[KnightTemplar]

Week 48/Day 140

Smith Machine JM Press:

3 X 5 X 34kg

Machine Rows:

3 X 7 X 60kg

Chin-Grip Pulldowns:

3 X 7 X 55kg

SS Bar Box Squats:

2 X 2 X 85kg

 

[KnightTemplar]

Yoga for BJJ: Shoulders.

Week 3/Video 5.

 

[KnightTemplar]

End of Week 48

 

[KnightTemplar]

Week 49/Day 141

Trap Bar Deadlifts:

2 X 3 X 97kg

Pulldowns:

3 X 8 X 50kg

Lu Raises:

3 X 7 X 5kg

Hex Press:

3 X 8 X 16kg

 

[KnightTemplar]

Stair Climber:

15 Floors @ Level 12

 

[KnightTemplar]

"Kayak" Shoulder Mobility Drill: 3 X 10.

Butterfly Stretch: 12 Minutes.

 

[KnightTemplar]

Week 49/Day 142

Football Bar Bench Press:

3 X 3 X 41kg

Football Bar Rows:

3 X 8 X 47kg

 

[KnightTemplar]

Week 49/Day 143

Smith Machine JM Press:

3 X 6 X 34kg

Chin Up Grip Pulldowns:

3 X 8 X 55kg

Lu Raises:

3 X 7 X 5kg

Dumbbell Rows:

3 X 4 X 24kg

 

[KnightTemplar]

Stair Climber:

12 Floors @ Level 12

 

[KnightTemplar]

Kayak Resistance Band Mobility Drill: 5 x 10

Butterfly Stretch: 6 Minutes.