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  1. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Wednesday 5/1/19 Cuff, neck and tempering forearm. Bench 5x5,5,5,6,7x192.5 Treadmill 7.0mph 1) Incline BB 3x15x120.5 Pulldowns 3x12x163 2) DB Laterals 3x15x30.625 DBOHP 3x8x52.5’s 3) DB Skulls 3x13x30.625 BB EZ Fatz Curls 3x9x83.5 Band pushdowns, pull aparts. Decent workout. First one back...
  2. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 4/22/19 Hips and tempering DL 5x5,5,5,5,6x315.5 Treadmill 8.5mph 1) Trap Bar DL 3x10,10,11x209 Horizontal Abs 3x15x102.75 2) GHR 3x12 Land mines 3x10x72.75 3) 45 hypers 3x15x7.5 Burpees 3x8xBW Tuesday 4/23/19 Treadmill 15:[email protected] Saturday 4/27/19 New York Open. Made weight no problem...
  3. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Saturday 4/20/19 BJJ Drilling 45 minutes Live 5x3:00 Monday 4/22/19 Cuff and neck BBOHP 5x6,6,7,7,7x135 Treadmill 8.5mph 1) BBOHP 3x15x118 Bent Rows 3x15x135.5 2) Band Laterals 3x11xGreen Gi Pulldowns 3x12x140 3) Sling Shot 3x15x161.5 EZ Curls 3x8,8,10x95 Called it there. No extra work...
  4. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Saturday 4/20/19 BJJ Drilling 45 minutes Live 5x3:00 Monday 4/22/19 Cuff and neck BBOHP 5x6,6,7,7,7x135 Treadmill 8.5mph 1) BBOHP 3x15x118 Bent Rows 3x15x135.5 2) Band Laterals 3x11xGreen Gi Pulldowns 3x12x140 3) Sling Shot 3x15x161.5 EZ Curls 3x8,8,10x95 Called it there. No extra work...
  5. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Friday 4/19/19 Hips, tempering, flossing SSB Squats 5x5,5,5,5,6x270 Treadmill 8.5mph 1) Belt Squats 3x13x100.25 Vertical Abs 3x15x102.75 2) SSBGM’s 3x10x102.5 Rotations 3x10xBlood 3) 45 hypers 3x15x7.5 Burpees 3x8xBW Standing calves, lever bar, abductions, donkey raises. Good workout...
  6. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Wednesday 4/17/19 Cuff and neck Bench 5x8x192.5 Treadmill 8.5mph 1) Bench 3x15x139 Pulldowns 3x12x162.5 2) DB Laterals 3x15x35.625’s DBOHP 3x8x52.5’s 3) Skull Crushers 3x15x81.5 DB Fatz Curls 3x7x42.5’s Band pushdowns, pull aparts, rotator reliever. Good, solid workout. Hit my weight goal...
  7. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    [emoji106]. Pop in here and let me know how things progress.
  8. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    I'd go ahead and do it. At 34, unless you're a super athlete, the UFC may not be in your future, but that doesn't mean you can't get in there and fight some local shows. I didn't do as well as I'd hoped, but I wouldn't trade the experiences I've had from the sport. Not many can say they've done...
  9. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday 4/11/19 BJJ Drilling and 3x5:00 live Friday 4/12/19 BBOHP 3x6x135 Treadmill 8.5 mph 1) High Incline BB 3x15x117.5 Bent Rows 3x15x135.5 2) Band Laterals 3x10,11,11xGreen Gi Pulldowns 3x12x140 3) Sling shot 3x15x161 EZ Curls 3x7,8,9x95 Band extensions, face pulls, and rotator...
  10. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 4/8/19 Cuff and neck Bench 5x7,8,8,8,9x191.5 Treadmill 8.4 mph 1) Bench 3x15x138 Pulldowns 3x12x162 2) DB Laterals 3x15x35’s DBOHP 3x10,11,12x51.25’s 3) Skulls 3x15x81 DB Fatz Curls 3x6,7,7x42.5’s Band pushdowns, pull aparts, rotator reliever. Tuesday 4/9/19 Had to take everything...
  11. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 4/8/19 Cuff, neck, tempering Bench 5x7,8,8,8,9x191.5 Treadmill 8.4mph 1) Bench 3x15x138 Pulldowns 3x12x162 2) DB Laterals 3x15x35’s DBOHP 3x10,11,12x51.25’s 3) Skulls 3x15x81 DB Fatz Curls 3x6,7,7x42.5’s Band pushdowns, pull aparts, rotator reliever. Good workout considering I’m sick...
  12. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Saturday 4/6/19 Treadmill 11:[email protected] Sunday 4/7/19 Hips and tempering DL 5x6,6,6,7,7x311 Treadmill 8.3mph 1) Trap Bar Deficits 3x13x198 H. Abs 3x15x102.5 2) GHR 3x12xBW Land mines 3x10x72.75 3) 45 hypers 3x15x7.5 Burpees 3x8xBW Calves, abductions, and lever bar. Tough one.
  13. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Friday 4/5/19 Cuff and neck BBOHP 5x7,7,7,8,8x133.5 Treadmill 8.3mph 1) BBOHP 3x15x117 Bent Rows 3x14,14,15x135.5 2) Band Laterals 3x10,10,11xGreen Gi Pulldowns 3x12x140 3) Sling Shot 3x15x160 EZ Curls 3x7,7,8x95 Band extensions, face pulls.
  14. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday 4/4/19 Hips, tempering the knee and flossing SSB Squats 5x7,7,7,7,8x266 Treadmill 8.3mph 1) Belt Squats 3x16,16,20x98.75 Vertical Abs 3x15x102.5 2) SSBGM’s 3x10x101.5 Rotations 3x10xBlood 3) 45 hypers 3x15x7.5 Burpees 3x8xBW Standing calves, lever bar, abductions, and donkey raises...
  15. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 4/2/19 Treadmill [email protected] mph BJJ drilling 40 minutes Live 20 minutes. Knee is feeling pretty iffy. Hopefully it starts healing up.
  16. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Sunday 3/31/19 Cuff and neck Bench 5x7,7,8,8,9x191 Treadmill 8.3mph 1) Bench 3x15x137.5 Pulldowns 3x12,13,13x162.5 2) DB Laterals 3x15x35’s DBOHP 3x10,10,11x51.25’s 3) Skulls 3x15x80.5 DB Fatz Curls 3x6,6,7x42.5’s Band pushdowns, pull aparts, wind-chime Bench, rotator reliever. Another...
  17. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday, 3/28/19 BJJ drilling 40 minutes Live 20 minutes Friday 3/29/19 Hips DL 5x6,6,6,7,7x310.5 Treadmill 8.2mph 1) Trap Bar DL 3x11,13,13x194 Horizontal Abs 3x15x102.5 2) Bridges 3x12,12,13x185 Land mine 3x10x72.5 3) 45 hypers 3x17,17,18x6.25 Burpees 3x8xBW Called it there. Went to...
  18. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 3/26/19 BJJ Drilling 40 minutes Live 6x3:00 Wednesday 3/27/19 BBOHP 5x7,7,7,7,8x133.5 Treadmill 8.2mph 1) BB High Incline 3x15x116 Bent Rows 3x14x135 2) Band Laterals 3x9,10,10x80 Green Gi Pulldowns 3x12,13,13x138.5 3) Sling shot 3x15x158 EZ Curls 3x6,7,8x95 Band extensions, face...
  19. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 3/25/19 Hips and tempering SSB Squats 5x7,7,7,7,8x265 Treadmill 8.2mph 1) Belt Squats 3x15x97.5 Vertical Abs 3x15x102.5 2) SSBGM’s 3x10,11,12x100.5 Rotations 3x10x40 band 3) 45 hypers 3x17x6.25 Burpees 3x8xBW Standing calves, abductions, lever bar, donkey raises. Another solid...
  20. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday 3/21/19 Treadmill [email protected] BJJ drilling 40 minutes Live 20 minutes Friday 3/22/19 Hips DL 5x6,6,6,6,7x310 Treadmill 8.1mph 1) Trap Bar Deficit DL 3x11,11,13x194 Horizontal Abs 3x15x102.25 2) GHR 3x11,12,12xBW Land mines 3x10x72.5 3) 45 hypers 3x16,16,17x6.25 Burpees 3x8xBW...
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