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  1. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    So things have been a bit of a ****show lately. My back has been awful so I had to take an extra day. Thursday 6/28/18 Hips and tempering SSB Squats 5x5,5,5,6,6x210 (70%) Treadmill 8.3mph 1) Fronts 4x11x168 Very Abs 4x11,12,12,12x100.25 2) SSBGM’s 4x8x130 Rotations 4x10x40 3) 45 hypers...
  2. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 6/26/18 Treadmill Warmup [email protected] [email protected] [email protected] 1:[email protected] BJJ drilling 45 minutes Live 4x5:00 Wednesday 6/27/18 Treadmill Warm up [email protected] [email protected] [email protected] 2:[email protected] BJJ Drilling 1:15 Live 4x5:00
  3. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Sunday 6/24/18 Neck and cuff Bench 5x5,5,5,6,6x140 (70%) Treadmill 8.3mph 1) Bench 4x15x126 Pulldowns 4x10,11,11,11x182.75 2) DB Laterals 4x10,11,11,12x36.25’s DBOHP 4x9,9,9,10x47.5’s 3) Skull Crushers 4x15x74 DB fats curls 4x8,8,9,9,x40’s Band push downs and pull aparts.
  4. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Wednesday 6/20/18 Treadmill [email protected] [email protected] [email protected] :[email protected] BJJ Drilling 1 hour Live 5x5:00 Thursday 6/21/18 Cuff and neck BBOHP 5x5x95 (70)% Treadmill 8.2mph 1) BBOHP 4x10,11,12,13x115 Bent Rows 4x12x132 2) Band laterals 4x20xYellow Gi Pulldowns 4x9,9,9,12x135 3) Slingshot 4x10,10,10,13x155...
  5. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    My first fight was John Renkin. He was like 19-11 when I fought him. My second was Lavern Clark. He was a pro boxer and also pro mma fighter. He actually knocked out Shonnie Carter before I fought him. I got them both into deep water, especially Renkin, but I just didn’t know what I was doing...
  6. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 6/18/18 Treadmill :40/:20’s [email protected] [email protected] :[email protected] BJJ Drilling 1:00 Live 5x5:00 Tuesday 6/19/18 Hips and tempering SSB Squats 5x5x210 (70%) Treadmill 8.2mph 1) Fronts 4x11x168 Very Abs 4x11,11,12,12x100.25 2) SSBGM’s 4x10,11,11,11x130 Rotations 4x10x40 3) 45 hypers 4c11,11,12,12x40...
  7. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    MMA mostly. Did some Thai but it was pretty unofficial. Lol. Pro Thai wasn’t legal where I live until a few years back. Had 12 mma fights. Kissed my sister 6-6. Took on some big hitters from the beginnings of mma, but could never beat any of them.
  8. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Saturday 6/16/18 BJJ drilling Skipped the run today. I needed the day off. I’m beaten, sore, and all bruised up. Lol. I feel like I did when I was still fighting. Hahaha. Sunday 6/17/18 Cuff and neck Bench 5x5x140 (70%) Treadmill 8.2mph 1) Bench 4x12,13,15,16x125 Pulldowns...
  9. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Friday 6/15/18 Hips DL 4x5x235 (70%) Treadmill 8.1mph 1) DL 4x10,11,11,11x271 Horizontal Abs 4x11,11,11,12x100.25 2) GHR 4x10xBW Land Mines 4x10x70.75 3) 45 Hypers 4x11,11,11,12x40 Burpees 4x6 Called it there. I am super sore and beaten up. I was planning on going back for some calves and...
  10. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday 6/14/18 Cuff and neck BBOHP 4x5x95 (70%) Treadmill 8.1mph 1) BBOHP 4x9,9,9,10x135 Bent Rows 4x11,11,12,12x131 2) Band Laterals 4x19,19,19,20xYellow Gi Pulldowns 4x8,9,9,11x135 3) Slingshot 4x12,13,14,15x145 EZ Curls 4x7,8,9,10x80 Push downs and face pulls Got a New York adjustable...
  11. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 6/12/18 Hips and tempering SSB Squats 4x5x210 (70%) Treadmill 8.1mph 1) Front squats 4x11x168 Vertical Abs 4x11,11,11,12x100 2) SSBGM’s 4x10,10,11,11x130 Rotations 4x10x40 3) 45 hypers 4x11,11,11,12x40 Burpees 4x5,6,6,6 Standing calves and lever bar. Wednesday 6/13/18 Treadmill...
  12. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 6/11/18 Treadmill :40/:20’s [email protected] [email protected] [email protected] BJJ new gym Monday’s and Fridays for the summer. Drilling 1 hour Positional live EBI ruler 6x2:00 Live 4x5:00 I am super sore and tired. Lol.
  13. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Sunday 6/10/18 Cuff and neck Bench 4x5x140 (70%) Treadmill @8.1mph 1) Bench 4x12,15,15,18x120 Pull downs 4x10x182.5 2) DB Laterals 4x10,10,10,11x36.25’s DBOHP 4x8,9,9,10x47.5’s 3) Skulls 4x12,15,18,20x67.5 Fats DB curls 4x7,7,7,10x40’s Band push downs, pull aparts.
  14. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Saturday 6/9/18 Hips DL 3x5x235 (70%) Treadmill 8.0mph 1) Trap bar DL 4x10,10,11,11x286 Horizontal Abs 4x11x100 2) Bridge 4x10,1,11,13x178 Land mines 4x10x70.75 3) 45 hypers 4x10,11,11,11x40 Burpees 4x5,5,5,6 Seated calves, wrist roller, and donkey calves.
  15. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 6/5/18 Hips and tempering SSB Box Squat 3x5x210 (70%) Treadmill 8.0 mph 1) SSB Squats 4x10,10,10,11x235 Vertical Abs 4x10,11,11,12x100 2) SLDL 4x10x17 Rotations 4x10x40 3) 45 Hypers 4x10,10,11,1140 Burpees 4x5,5,5,6 Standing calves, lever bar, donkey calves. Dumped run. Conditioning...
  16. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 6/4/18 Cuff, neck, and tempering Bench 3x5x140 (70%) Treadmill 8.0mph 1) Bench 4x10,12,15,18x115 Pull downs 4x12,13,13,14x180.75 2) DB laterals 4x10x36.25’s DBOHP 4x7,8,9,10x47.5’s 3) Skulls (BB) 4x10,12,15,15x65 EX fats 4x8,9,9,10x80 4) Run 3:[email protected] Band push downs and pull aparts...
  17. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday 5/31/18 Treadmill [email protected] mph [email protected] mph [email protected] mph BJJ Drilling 30 minutes Live 4x5:00 Friday 6/1/18 Hips and tempering Treadmill 7.9 mph 1) trap DL 4x10,10,10,11x285.5 Horizontal Abs 4x10,11,11,11x100 2) GHR 4x10xBW Land mines 4x10x70.5 3) 45 hypers 4x10,10,10,11x40 Burpees 4x5 4)...
  18. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 5/29/18 BJJ Drilling 50 minutes Live 4x5:00 Wednesday 5/30/18 Cuff, neck, and tempering. Treadmill 7.8mph 1) DBOHP 4x10,10,10,11x53.75’s CS Rows 4x10,10,11,11x286 2) Band laterals 4x18,18,19,19xYellow Gi Pulldowns 4x10,11,11,13x133 3) DB Skulls 4x10x35’s DB curls 4x8,8,9,10x47.5’s...
  19. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 5/29/18 Hips and tempering Treadmill 7.8mph 1) SSB Squats 2x8x65 8x155 5x205 4x10,10,10,11x233.5 Vertical Abs 4x10,10,11,11x100 2) SLDL 4x10x169 Rotations 4x10xBlood 3) 45 hypers 4x10,10,10,11x40 Burpees 4x4,5,5,5xBW 4) Run 3:[email protected] Called it there. It was super hot and I was...
  20. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Saturday 5/26/18 BJJ drilling 1:15. Lots of stuff Sunday 5/27/18 :40/:20’s on treadmill [email protected] [email protected] Going to squat tomorrow. One more week then kicking it into a higher gear.
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