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  1. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 3/19/19 BJJ Drilling 45 minutes Positional live 15 minutes. Had to skip treadmill. Still sick as **** yesterday. Practice was a bear. Knee was solid, so that was good. Wednesday 3/20/19 Cuff and neck BBOHP 5x7,7,7,7,8x133 Treadmill 8.1mph 1) DBOHP 3x15,15,16x51.25’s CS Rows...
  2. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 3/18/19 Hips and tempering SSB SQUATS 5x6,6,7,7,9x263 Treadmill 8.1mph 1) Belt Squats 3x12,12,15x96 Vertical Abs 3x15x102.25 2) SLDL 3x10x162 Rotations 3x10xBlood+board 3) 45 hypers 3x16x6.25 Burpees 3x8 Standing calves, lever bar, abductions, calf press. Good workout considering...
  3. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday 3/14/19 Cuff and neck Bench 5x7x189 Treadmill @8.1mph 1) Incline BB 3x15x120 Pulldowns 3x15x158.5 2) DB Laterals 3x15x35’s DBOHP’s 3x9,10,10x51.25’s 3) DB Skulls 3x13,13,14x30’s EZ Fatz Curls 3x8,9,9x83.5 Band pushdowns, pull aparts, wind-chime bench, rotator reliever. Decent...
  4. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Wednesday 3/13/19 Hips DL 5x6x309 Treadmill 8.0mph 1) Trap deficit DL 3x10,11,11x192 Horizontal Abs 3x15x102.25 2) Bridges 3x12,12,13x185 Land mines 3x10x72.5 3) 45 hypers 3x15,16,16x6.25 Burpees 3x8 Seated calves, lever bar, abductions, donkey calves. Everything good to go. Upped calories...
  5. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Saturday 3/9/19 Making weight started at 187.4 20 minutes on elliptical 20 minutes walking on treadmill Hour ride in the car with the heat on Dropped to 183.0 Sunday 3/10/19 1st match won 8-2. Pulled guard and got the sweep on old school. Passed twice then got rolled through on a submission...
  6. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Friday 3/8/19 Cuff and neck BBOHP 5x7,7,7,7,8x131.5 Treadmill @8.0 1) DBOHP 3x15x51’s CS Rows 3x15x251.5 2) Band Laterals 3x8,9,9xGreen 80 Gi Pulldowns 3x12x138.25 3) Shoulder Saver Bench 3x12,12,13x157 DB curls 3x10x51’s Called it there. Competing Sunday.
  7. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday 3/7/19 Treadmill [email protected] BJJ Monkey rolling 10:00 King of the guard 10:00 Live 8x5:00. Feeling good. Last workout tomorrow. Making weight Saturday afternoon then Driving down early evening.
  8. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Wednesday 3/6/19 SSB Squats 5x6,6,7,7,7x262 Treadmill 8.0mph 1) Belt Squats 3x10x95 Vertical Abs 3x15x102.25 2) SLDL 3x10x161.5 Rotations 3x12xBlood 3) 45 hypers 3x15,15,16x6.25 Burpees 3x8 Standing calves, lever bar, donkey calves, and abductions. Feeling pretty decent. I wish I’d have taken...
  9. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 3/5/19 Treadmill [email protected] BJJ Drilling 30 minutes Live 30 minutes. Feeling a little flat. Low calories hitting me a little I think. Curious because my weight isn’t dropping like it usually does. Probably explains why my lifts aren’t suffering at all. Looks like a slight water cut is...
  10. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Saturday 3/2/19 BJJ Drilling 1 hour Live 5x3:00 Monday 3/4/19 Cuff and neck Bench 5x6,7,7,7,8x188.5 Treadmill 8.0mph 1) Incline BB 3x15x119 Pulldowns 3x14,14,15x158 2) DB Laterals 3x15x35’s DBOHP 3x9x51’s 3) DB Skulls 3x12,13,13x30’s EZ Fatz Curls 3x8,8,9x83.5 Band pushdowns, pull aparts...
  11. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday 2/28/19 BJJ Drilling 1:30 Live 30 minutes. Friday 3/1/19 Hips and tempering DL 5x6x308.5 Treadmill @8.0 1) Trap Bar deficit DL 3x10,10,11x190 Horizontal Abs 3x15x102.5 2) GHR 3x11,11,12xBW Land mines 3x10x72.5 3) 45 hypers 3x15x6.25 Burpees 3x8 Seated calves, lever bar...
  12. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Wednesday 2/27/19 Cuff and neck BBOHP 5x6,6,7,7,7x131 Treadmill 8.0 mph 1) DBOHP 3x15x51’s CS Rows 3x15x251 2) Band Laterals 3x8xGreen 80 Gi Pulldowns 3x10,11,12x138.25 3) Shoulder saver 3x12x156.5 DB curls 3x10x51’s Band extensions, face pulls, and reliever. 1891 kcals today.
  13. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 2/26/19 Treadmill [email protected] BJJ Drilling 1:20 minutes Live 30 minutes 10 minutes conditioning. Another grinder. Got a treadmill today. Dropped $2300 on it. Looks like a tank. 4 year warranty on everything, 15 years warranty on parts. Assembly starts tomorrow after work. Day 2 of...
  14. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 2/25/19 Hips SSB Squats 5x6,6,6,7,7x261 Treadmill 8.0 mph 1) Belt squat 3x20 Vertical Abs 3x20 2) SL DB 3x12 Land mine 3x10 3) 45 hypers 3x15 Burpees 3x8 Started OMAD today. Need to drop just like 3-5 pounds. Thought I’d try this.
  15. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 2/19/19 Treadmill [email protected] [email protected] BJJ Drilling 2 hours. Wednesday 2/20/19 Cuff and neck Bench 5x6,6,7,7,8x188 Treadmill 8.0 1) Bench machine 3x15 Pulldown machine 3x15 2) OHP machine 3x12 CR Rows 3x10 3) OH triceps 3x15 Fatz BB curls 3x6 4) Rope 3x30 seconds Pushdowns and face...
  16. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 2/18/19 Hips and tempering DL 5x6x308 Treadmill 8.0 1) Trap Bar DL 3x10,11,11x188 Very Abs 3x20,20,15 2) Bridges 3x12x185 Land mines 3x10x72.5 3) 45 hypers 3x15x6 Burpees 3x8xBW 4) broad jumps 3x8 Seated calves, lever bar, donkey calves, and abductions. Another one at the school.
  17. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Friday 2/15/19 Treadmill [email protected] [email protected] Then went to PSU v MSU match Saturday 2/16/19 BJJ seminar with Checkmat BB 2.5 hours. Good stuff that fits my game. Sunday 2/17/19 Treadmill [email protected] [email protected] Took today off from lifting. Going M/W/F for next few weeks. Training at BJJ is going to be...
  18. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday 2/14/19 Cuff and neck BBOHP 5x6,6,6,7,8x130 Treadmill 8.0 1) machine OHP 3x15 CS Row machine 3x15 2) Band Laterals 3x25xYellow Pulldown machine 3x15 3) machine overhead extensions 3x20 EZ Curls 3x8 4) sprints Battle rope 3x30 seconds Pushdowns and face pulls. BJJ drilling 1...
  19. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 2/11/19 Hips and tempering SSB Squats 5x6,6,6,6,7x260 Treadmill 7.8mph 1) Belt Squats 3x20x81 Vertical Abs 3x15x102.25 2) And boom. Blew a fuse and when I got that back on my treadmill was dead. I’m really screwed now. Not sure what I’m going to do.
  20. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Saturday 2/9/19 BJJ Drilling leg lock entries and transitions. 45 minutes Monkey rolling 5x3:00 Another 30 minutes troubleshooting stuff Sunday 2/10/19 Cuff and neck Bench 5x6,6,6,7,7x187.5 Treadmill 7.8mph 1) Inclines 3x15x119 Pulldowns 3x13,14,15x156.5 2) DB Laterals 3x15x35’s DBOHP...
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