My Final Semester of Grad School

Page 3 of 3 First 123

  1. 10/14: Dynamic Lower, Cardio

    Pre-Hab

    Hassock Box Jumps: 36"x3, 40"x2, 42"x2, 44"x1, 46"x1 (PR)
    BB Lunges; 135x12, 155x12, 185x12
    Hypers: BW+45x15, BW+90x15, BW+135x15

    DC Stretches

    Cardio
    4, 5-minute rounds heavy bag
    1, 7-minute round

    Awesome session in terms of power, which is mainly what this day is about. Nailed a new PR on the jumps, but, as I was jumping off, my left foot stuck and I fell right on my ass. I have a huge bruise where my iPod was on my lumbar and welt on my right rear delt. I'll have more on the delt bruise later.
    M.Ed. Ex Phys



  2. 10/15: ME Upper, Cardio

    Foam Roll
    Pre-Hab/Mobility

    Dips/Neutral Pullups: BWx12/BWx8, BW+25x12/BW+25x5, BW+35x12/BW+35x4, BW+45x12/BW+45x4
    JM Press (w/ Fat Gripz): 135x15, 155x15, 185x15
    Cable Rows/Rear Flys: 200x12/35x12, 220x12/35x12, 220x12/35x12
    Hammer Curls/Front Raises: 60x8/30x8, 60x8/30x8, 60x8
    Leaning Lateral Raises: 30x12

    DC Stretches

    Cardio
    20 minutes Treadmill

    My shoulder has been tight the past week and I think all of the heavy bag work has caused some extra inflammation within the AC. I didn't go extremely heavy on anything with direct shoulder impact to avoid additional strain and/or damage. I have been doing extra foam rolling along with some light stretching of the anterior delt to get the recovery started.
    M.Ed. Ex Phys

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  3. i like that you're incorporating the DC stretching into this...

  4. Is there any specific DC stretches you do or just go through them all more like a full body stretching?

  5. Quote Originally Posted by JudoJosh View Post
    Is there any specific DC stretches you do or just go through them all more like a full body stretching?
    The main ones I do are the hamstring, quad, pec, tricep, and lats. I also cannot over emphasize the importance of foam rolling the anterior delt, rear delt, IT band, gracilis, and mid-traps. My warm-up routine includes a lat, pec, shoulder, and bicep stretch.
    M.Ed. Ex Phys

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  6. 10/18: ME Lower

    Foam Roll
    Pre-Hab

    Sumo Deads: 365x3, 385x3, 405x5
    Unilateral LP (weight added): 180x12, 270x12, 320x10, 360x8

    I ran out of time during this session and couldn't do my posterior work or ab work. I'll make up for it later in the week, but still had an awesome session of deadlifts. My lower back is a tad tight, but still feels great. I know that I could have done more weight and/or reps, but I didn't want to push myself while my body is still adjusting to the CNS stress of deadlifts.
    M.Ed. Ex Phys


  7. How much time is it between your weight workout and your heavybag or grappling work?

  8. Quote Originally Posted by JudoJosh View Post
    How much time is it between your weight workout and your heavybag or grappling work?
    As much time as it takes me to glove-up, take off my shoes, and rinse off my mouthpiece. There's a heavy bag at my gym and I just go use that after I finish lifting. I think that I may have been using it too much lately, though, since my left (power) shoulder has been acting up again.

    I haven't been on the mat in several months, but I hope to change that in the very near future. I have a much better sense on the mat than I do in the stand-up realm, so i do my best to keep my footwork and timing sharp because they take me a lot more time to re-discover. However, I can stay off the mat fr 6 months and come back with most, if not all, of my skill and quickly improve. There's a reason I went from white to purple in only 2 years and that was from a Carlos Gracie Jr BB.
    M.Ed. Ex Phys


  9. 10/19: Rep Upper, Cardio

    Foam Roll
    Shoulder Pre-Hab

    Incline DB: 80x12, 90x10 (PR)
    Wide+Neutral Pullups/Facepulls: 6+6/175x15, 6+6/175x15, 6+6/175x15
    DB Shoulder Press: 70x12, 75x10 (PR)
    Pressdowns/Side Laterals: 190x15/40x12, 190x15/40x12, 190x15/40x12

    DC Stretches

    27 Min Treadmill

    My shoulder's quite tight and I decided to lessen some of the volume on the direct shoulder impact. Also, my traps were fried from deads yesterday, so I subbed in some medial delt work for the trap work. At this point, I'm focusing on eating very, very clean while doing lots of cardio to slash some fat. I'm roughly 212 and would like to get to the 202-205 mark by the end of November.
    M.Ed. Ex Phys


  10. 10/23: ME Upper, Cardio

    Pullups: BW+25x5, BW+35x4, BW+45x3+5 negatives
    Flat DB Press: 70x17, 75x15
    Cable Rows/Rear Flys: 220x12/40x12, 250x10/40x12, 250x10/40x12
    Side Laterals: 40x12, 40x12
    Hammer Curls: 60x8, 60x8, 60x8
    DB Shrugs: 120x12

    Cardio
    25 min treadmill

    I've been overdieting this week as I felt a tad week today and took longer between sets to recover. I think that my BP may be slightly elevated as well from something since I noticed that I was getting overworked and my HR would spike really high towards the end of some of the sets.
    M.Ed. Ex Phys


  11. 10/25: ME Lower

    Sump Deads: 315x5, 365x3, 385x3, 405x3, 415x3
    BB Lunges: 135x12, 135x12, 135x12
    Hypers: BW+45x15, BW+90x15, BW+135x15

    DC Stretches
    M.Ed. Ex Phys


  12. 10/26: Rep Upper, Core, Cardio

    Foam Roll
    Pre-Hab

    Incline DB Press: 80x12, 90x10
    Pullups/Facepulls: 10/175x15, 10/175x15, 10 (DC Stretch after 10th rep)/175x15
    DB Shoulder Press: 70x12, 80x8 (PR)
    Pressdowns/Standing Cable Crunches: 190x15/100x15, 190x15/100x15, 190x15/115x15
    Overhead DB Ex: 30x15 (DC Stretch at bottom after 15th rep)
    Side Laterals: 25x20

    DC Stretch
    Pec
    Anterior Delt
    Unilateral Lat Stretch

    Cardio
    25 mins treadmill

    Solid session, but the AC joint is starting to act up again. It doesn't bother me during the vertical pressing, but all chest presses bother it to some degree. I've been icing it 2x a day in addition to lowering the volume lately, but it still looks like some time off is in my future.
    M.Ed. Ex Phys


  13. 10/28: Dynamic Lower, Core, Cardio

    Pre-Hab
    Mobility
    Dynamic Warm-up

    Hassock Box Jumps: 27"x5, 40"x3, 40"x3, 40"x3
    DB Bulgarian Split Squats: 60x6, 70x6, 80x6
    GHR: 6, 6, 6
    Planks/Hanging Leg Raises: 30s/15, 30s/15

    DC Stretches

    Cardio

    Jump Rope
    Heavy Bag
    Jump Rope
    M.Ed. Ex Phys


  14. 10/29: ME Upper

    Pre-Hab
    Foam Roll

    Pullups/Dips: BW+25x5/BW+25x12, BW+25x5/BW+25x12, BW+30x5/BW+30x12
    Incline DB Press/Incline Scapula Adductions: 50x20/50x15, 60x15/60x15
    DB Rows: 130x15, 150x15
    Hammer Curls: 65x10
    Side Laterals: 30x15

    DC Stretches
    M.Ed. Ex Phys


  15. 11/1: ME Lower, Core

    Piriformis Pre-Hab
    Foam Roll

    Deads: 385x5, 405x3, 425x3
    BB Lunges: 135x12, 155x12, 175x12
    Hypers: BW+45x15, BW+90x15, BW+135x15
    Standing Cable Crunches: 100x15, 100x15, 100x15

    DC Stretches
    M.Ed. Ex Phys

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