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  1. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday 10/11/18 BJJ drilling 20 minutes Live 8x4:00 Friday 10/12/18 Cuff, neck, tempering Bench 5x10,10,11,12,12x165 Treadmill @8.0 1) Incline BB 3x15x115.5 Pulldowns 3x16x146 2) DB Laterals 3x6x40’s DBOHP 3x6,6,8x50’s 3) DB Skulls 3x15x26.25’s Fatz DB curls 3x9,9,10x81 Band pushdowns...
  2. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Wednesday 10/10/18 Hips and tempering DL 5x5x270 Treadmill 8.0mph 1) Trap Bar DL 3x12,13,14x257.5 Horizontal Abs 3x15x100.75 2) Glute Bridge 3x14,15,15x180.5 Land Mines 3x10x71.25 3) 45 hypers 3x15x41.25 Burpees 3x8 Seated calves, lever bar, donkey calves.
  3. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 10/9/18 Treadmill [email protected] [email protected] BJJ Drilling 20 minutes Live 6x5:00
  4. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 10/8/18 BBOHP 5x11,12,13,13,14x116 Treadmill 7.8mph 1) DBOHP 3x15x47.25’s CS Rows 3x15x147.5 2) Band Laterals 3x22xYellow Gi Pulldowns 3x11,12,13x136 3) Reverse Green Bench 3x15x169 DB Curls 3x7,7,8x50’s Band extensions, face pulls, rotator reliever.
  5. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Saturday 10/6/18 BJJ drilling fast pace 45 minutes Live 3x5:00 Sunday 10/7/18 Hips and tempering SSB Squats 5x10,10,10,11,11x227.5 Treadmill 7.7mph 1) Belt Squats 3x19x60 Vertical Abs 3x15x100.75 2) SLDL 3x13,13,14x160.5 Rotations 3x10x40 band 3) 45 hypers 3x15x41.25 Burpees 3x8 Standing...
  6. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday 10/4/18 Treadmill [email protected] [email protected] [email protected] BJJ Drilling :30 Live and positional 30 minutes Friday 10/5/18 Cuff, neck, reliever Bench 5x12,12,12,13,13x161 Treadmill 7.6 1) incline BB 3x15x115 Pulldowns 3x15,16,16x146 2) DBLaterals 3x15x36.25’s DBOHP 4x11x57.5’s 3) DB Skulls...
  7. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Wednesday 10/3/18 Hips and tempering DL 5x5x265 Treadmill 7.4 mph 1) Trap DL 3x12,12,14x257 Horizontal Abs 3x15,15,16x100.75 2) GHR 3x10,11,11 Land mines 3x10x71.25 3) 45 Hypers 3x14,14,15x41.25 Burpees 3x7,7,8 Had to skip calves and grip for the daughters homecoming parade.
  8. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Sunday 9/30/18 Hips and tempering SSB Squats 5x10,10,10,10,11x225 Treadmill 7.3 mph 1) Belt Squats 3x18x59 Vertical Abs 3x14,15,15x100.75 2) SLDL 3x13x160 Rotations 3x10xBlood 3) 45 hypers 3x14,14,15x41.25 Burpees 3x7 Standing calves, lever bar, and donkey calves Monday 10/1/18 Cuff, neck...
  9. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday 9/27/18 Treadmill [email protected] [email protected] [email protected] BJJ Drilling 30 minutes Positional rolling and live 30 minutes. Decent workout. Little banged up for some reason. Knees, elbows and one shoulder sore. Down to 186 already today without counting macros and eating a good bit on keto. Lot...
  10. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Wednesday 9/26/18 Cuff, neck, and tempering Bench 5x10,10,12,12,12x160 Treadmill 7.3mph 1) Incline Bench 3x15x114 Pulldowns 3x15,15,16x144 2) DB Laterals 3x14,14,15x36.25’s DBOHP 3x10,10,11x47.5’s 3) DB Skulls 3x14,15,15x25’s Fat Grips EZ Curls 3x8x80.5 Band pushdowns and pull aparts.
  11. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 9/25/18 Treadmill [email protected] [email protected] [email protected] [email protected] Missed BJJ. Daughter had a soccer game away.
  12. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 9/24/18 Hips DL 5x5x260 Treadmill 7.2mph 1) Trap Bar DL 3x11,12,14x256.5 Horizontal Abs 3x14,15,14x100.75 2) Bridges 3x13,14,15x180 Land mine 3x10x71.25 3) 45 hypers 3x14x41.25 Burpees 3x6,6,7 Seated calves, lever bar, donkey calves. Decent workout again.
  13. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Saturday 9/22/18 BJJ Drilling 45 minutes Live 4x5:00 Sunday 9/23/18 Tempering, cuff and neck BBOHP 5x10,10,10,12,12x112 Treadmill 7.2mph 1) DBOHP 3x15x45’s CS Rows 3x14,14,15x246.5 2) Band Laterals 3x21,21,22xYellow Gi Pulldowns 3x11x135.75 3) Reverse green bench 3x15x167 DB Curls...
  14. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Friday 9/21/18 Hips and tempering Squats 5x10x222.5 Treadmill 7.2mph 1) Belt Squats 3x17x57.5 Vertical Abs 3x14,14,15x100.75 2) SLDL 3x12x160 Rotations 3x10xBlood 3) 45 hypers 3x14x40.625 Burpees 3x5,5,6 Standing calves, lever bar, donkey calves. Pretty decent workout. Still hot as **** so...
  15. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Thursday 9/20/18 Treadmill [email protected] [email protected] [email protected] Half @8.5 BJJ Drilling 30 minutes Live 4x4:00
  16. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Wednesday 9/19/18 Neck, cuff, and tempering Bench 5x10,10,12,12,12x157.5 Treadmill 7.2mph 1) Incline BB 3x15x112.5 Pulldowns 3x15x142 2) DB Laterals 3x13,14,14x36.25’s DBOHP 3x10x47.5’s 3) DB Skulls 3x12,13,14x25’s EZ Fatz Curls 3x6,7,8x89.5 Band pushdowns, pull aparts. Decent workout but...
  17. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 9/18/18 Treadmill workout 40/20 [email protected] BJJ workout Drilling 45 minutes Live/positional rolling 4x5:00 Decent workout. Little low energy from no carbs, but feeling okay. Probably be fully in ketosis by Friday.
  18. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Monday 9/17/18 Hips DL 5x5x257.5 Treadmill 7.1 mph 1) Trap Bar DL 3x11,11,13x256 Horizontal Abs 3x13,14,14x100.75 2) GHR 3x10,10,11xBW Land mines 3x10x71 3) 45 Hypers 3x13,14,14x40 5/8’s Burpees 3x5 Seated calves, lever bar, donkey raises. Pretty good workout. Things are still pretty easy...
  19. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Sunday 9/16/18 Cuff and neck BBOHP 2x12x45 8x85 5x10,10,12,12,12x106 Treadmill 7.1mph 1) BBOHP 3x14,15,15x115.5 Bent Rows 3x14,15,15x133 2) Band Laterals 3x21xYellow Gi Pulldowns 3x10,10,11x135.5 3) Sling shot 3x14,14,15x156 EZ Curls 3x6x90 (elbow improving) Band extensions, face pulls, and...
  20. Mr.Sinister

    5/3/1 and Grappling 4 fun Log

    Tuesday 9/11/18 BJJ Drilling 45 minutes Live 4x3:00 Thursday 9/13/18 BJJ Drilling and positional rolling 40 minutes Live 4x3:00 Felt like ****. Diet starts Monday. Friday 9/14/18 Hips and tempering SSB Squats 5x9,9,9,10,10x220 Treadmill 7.1mph 1) belt squat 3x16x55 Vertical Abs...
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