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5/3/1 and Grappling 4 fun Log

Monday 11/26/18
Cuff and neck
BBOHP 5x10,10,10,11,11x123
Treadmill 7.4mph
1) BBOHP 3x15x115.5
Bent Rows 3x15x134
2) Band Laterals 3x23,24,24xYellow
Gi Pulldowns 3x13,14,14x136.25
3) Slingshot 3x15x157.5
EZ Curls 3x8,8,9x91
4) sprints 2:[email protected]

Band extensions, face pulls, and rotator reliever.

First one back since getting injured. Backed down a bit on speed. Added in a few sprints at the end since I’m not going to be doing dedicated sprint days for the next month or so. Ankle feels good as long as it’s not called upon to rotate or probate or supinate.

Side note, been having some shoulder problems with impingement, and pain. Got diclofenac oral and topical and it’s been knocking the inflammation out pretty well, but I think I’ve pinpointed the problem. I thought the problem was all the OHP I do, but it doesn’t hurt after I do some pressing on chest day. Today I could really feel it doing narrow grip Pulldowns with the Gi. I think that may be the culprit. I’m gonna modify them so they are more of a row. I’m gonna lean way back and pull perpendicular to my chest rather than the Pulldowns style I’ve been doing and see if this does the trick. I’d like to change it to a full fledged low row, but I don’t have one on my lat Pulldown machine so this will have to do.
 
Tuesday 11/27/18
Hips and tempering
DL 5x5x293.5
Treadmill 7.4mph
1) Trap Bar DL 3x14,14,15x260.5
Horizontal Abs 3x15x101.25
2) GHR 3x11xBW
Land mines 3x10x71.5
3) Band GM’s 3x16,17,18xGreen
Burpees 3x5xBW
4) sprints 2:[email protected]

Seated calves, lever bar,and donkey calves.

Went to BJJ but didn’t do anything except help out. Taking off until next Tuesday to let it heal.
 
Thursday 11/29/18
Cuff and neck, tempering
Bench 5x10,10,11,11,11x171.5
Treadmill 7.5mph
1) incline 3x15x116
Pulldowns 3x15x151
2) DB Laterals 3x12,12,13x35’s
DBOHP 3x8x50’s
3) DB Skulls 3x15x26.25
Ex curls 3x8,9,9x81

Band pushdowns, pull aparts, and rotator reliever.
 
Monday 12/3/18
SSB Squats 5x9,9,9,10,10x245.5
Treadmill 7.5mph
1) Belt Squats 3x13,13,20x71
Vertical Abs 3x15xGreen,15,16x101.25
2) SLDL 3x8x165
Rotations 3x11,11,12xBlood
3) 45 Hypers 3x12,13,13x5
Burpees 3x5xBW
4) Sprints 3:[email protected]

Calves and lever bar.
 
Wednesday 12/5/18
Cuff and neck
BBOHP 5x10,10,11,11,12x123.5
Treadmill 7.5mph
1) DBOHP 5x12,13,13x50’s
CS Rows 3x15x248.5
2) Band Laterals 3x24xYellow Band
Gi Pulldowns 3x10x137.5
3) Shoulder Saver Bench 3x10,10,11x155
DB Curls 3x8,9,9x50’s
4) sprints 3:[email protected]

Band extensions,face pulls, reliever,
Wind chime bench 3x15x85. Gonna give them a few weeks see how it feel on the shoulder. May make an actual earthquake bar from pvc if I get ambitious.
 
Friday 12/7/18
Hips and tempering
DL 5x5,5,5,6,6x297
Treadmill 7.5mph
1) Trap Bar DL 3x14,15,15x261
Horizontal Abs 3x15,15,16x101.25
2) Bridges 3x15x181
Land mines 3x10x71.5
3) Band GM’s 3x17,18,18xGreen
Burpees 3x5XBW
4) sprints 3:[email protected]

Saturday 12/8/18
BJJ
Drilling 45 minutes
Live 6x3:00

Sunday 12/9/18
Cuff neck and tempering
Bench 5x10,11,11,11,12x173
Treadmill 7.5mph
1) Inclines 3x15x116.5
Pulldowns 3x15x151.5
2) DB Laterals 3x12,13,13x35’s
DBOHP 3x8x50’s
3) DB Skulls 3x15x26.5’s
EZ Fatz Curls 3x10x81
4) Sprints 3:[email protected]

Band pushdowns, pull aparts, rotator reliever, wind chime bench (they were a bitch).
 
Monday 12/10/18
Hips and tempering
SSB Squats 5x9,9,10,10,10x247
Treadmill 7.5mph
1) Belt Squats 3x15,15,20x72
Vertical Abs 3x15,16,16x101.25
2) SLDL 3x8,9,9x165
Rotations 3x12xBlood
3) 45 Hypers 3x13,14,14x5
Burpees 3x5xBW
4) sprints 4:[email protected] mph

Standing calves, lever bar and donkey calves.

Decent workout, nothing special. Squats are getting tough.
 
Tuesday 12/11/18
BJJ
Drilling 45 minutes
Live 6x2:00

Wednesday 12/12/18
Cuff and neck
BBOHP 5x10x125
Treadmill @7.5 mph
1) high incline DB 3x13,13,14x50’s
CS Rows 3x15x249
2) Band Rows 3x25xYellow
Gi Pulldowns 3x10x137.5
3) Shoulder Saver Bench 3x10,12,12x155
DB Curls 3x9x50’s
4) Sprints 4:[email protected]

Band extensions, face pulls, Rotator reliever.
 
Thursday 12/13/18
BJJ
Drilling 40 minutes
King of the guard 20 minutes

Friday 12/14/18
DL 5x5x302
Treadmill 7.5mph
1) Trap Bar DL 3x15x261.5
Horizontal Abs 3x16x101.25
2) GHR 3x11xBW
Land mines 3x10x71.75
3) Band GM’s 3x18,19,19xGreen
Burpees 3x5xBW
4) sprints 4:[email protected]

Calves and lever bar.
 
Monday 12/17/18
Cuff, neck, and tempering
Bench 5x11x174.5
Treadmill 7.5mph
1) Inclines 3x15x117
Pulldowns 3x15x15
2) DB Laterals 3x13x35’s
DBOHP 3x8x50’s
3) DB Skulls 3x15x26 7/8’s
Fatz Curls 3x10x81
4) Sprints 4:[email protected]

Band extensions, pull aparts, rotator reliever.
 
Wednesday 12/19/18
Hips and tempering
SSB Squats 5x9,10,10,10,10x248.5
Treadmill 7.5mph
1) Belt Squats 3x17x75
Vertical Abs 3x16x101.75
2) SLDL 3x9,9,10x165
Rotations 3x12xBlood
3) 45 hypers 3x14,15,15x5
Burpees 3x5xBW
4) sprints 4:[email protected]

Calves and lever bar.

Tough squatting. 2 more weeks then I’m dropping to 5x5 until the fall.
 
Friday 12/21/18
Cuff and neck
BBOHP 5x10x125
Treadmill @7.5mph
1) DBOHP 3x14x50’s
CS Rows 3x15x249.5
2) Band Laterals 3x25xYellow
Gi Pulldowns 3x10,10,11x137.5
3) shoulder saver 3x11,12,12x155.5
DB curls 3x9,9,10x50’s
4) sprints 5:[email protected]

Band extensions, face pulls, rotator reliever.

Sunday 12/23/18
Hips and tempering
DL 5x5x303.5
Treadmill 7.5mph
1) Trap Bar DL 3x15x262
Horizontal Abs 3x16x101.25
2) Bridges 3x15x181.5
Land mines 3x10x71.5
3) Band GM’s 3x19xGreen
Burpees 3x5xBW
4) sprints 4:[email protected] 1:[email protected]

Seated calves, lever bar, and donkey calves.

Off until Wednesday. Giving the back and extra day. Last micro cycle. Hoping to hit all my yearly numbers this week for Bench, squat, and DL. Already hit BBOHP number a week or two back.
 
Wednesday 12/26/18
Cuff and neck
Bench 5x10x177.5
Treadmill 7.5mph
1) Inclines 3x15x118
Pulldowns 3x15,16,16x152.5
2) DB Laterals 3x8x35’s
DBOHP 3x8x50’s
3) DB Skulls 3x15x27.5’s
EZ Fat Curls 3x10x81.5
4) Sprints 2:[email protected] 3:[email protected]

Band pushdowns, pull aparts, rotator reliever. Hit my accumulation goal for Bench. 5x10x177.5 with 2:00 between sets. Hopefully hit squat goal Friday.
 
Saturday 12/29/18
Hips and tempering
SSB Squats 5x10x250. Hit target for the year.

Called it there. Not feeling it. Found out we have to put the dog down and I didn’t have a lot drive today.
 
Wednesday 1/2/19
BBOHP 5x10x125.5
Treadmill @7.5mph
1) DBOHP 3x15x50’s
CS Rows 3x15x250
2) Band Laterals 3x25xYellow
Gi Pulldowns 3x10,11,11x137.75
3) Shoulder Saver 3x12x155.5
DB Curls 3x9,10,10x50’s
4) Sprints 4:[email protected] 1:[email protected]

Band extensions, face pulls, rotator reliever.

Took off Monday for an appointment for the dog. Different vet. They are going to do surgery. He has an infection and the vet thinks that if they knock that out of him he will be his old self. If he is they are gonna remove the mass. Was under a grand for everything, including fixing some of his teeth, so I told them to go ahead. Feel bad for the old fellow. He’s been a good dog, hopefully it goes well.

Started keto back up Tuesday. I officially felt like crap so I started a few days early. Tracking macros and staying pretty strict for this first 2-3 weeks. Started at 200 pounds and smooth as a babies bottom. .
 
Thursday 1/3/19
BJJ drilling and a little live

Friday 1/4/19
Hips and tempering
DL 5x5x305
Treadmill 7.5mph
1) Trap Bar DL 3x15x262.5
Horizontal Abs 3x16x101.5
2) GHR 3x11xBW
Land mines 3x10x71.75
3) Band GM’s 3x20xGreen
Burpees 3x5
4) Sprints 3:[email protected] 2:[email protected]

Saturday 1/5/19
BJJ drilling 1 hour.
 
Monday 1/7/19
SSB Squats 5x5x255
Treadmill 7.5mph
1) Belt Squats 3x18x76
Vertical Abs 3x15x102
2) SSBGM’s 3x10x98
Rotations 3x12xBlood
3) 45 hypers 3x15,15,16x5
Burpees 3x5xBW
4) sprints 1:[email protected] 4:[email protected]

Standing calves, lever bar, and donkey calves.

Decent workout. Squats were a little heavier than I thought they’d be, but I assume it’s the diet. Another week and I’ll be fully adjusted.

Tuesday 1/8/19
BJJ
Drilling 30 minutes
Live positional and free rolling 30 minutes.
 
Wednesday 1/9/19
Cuff and neck
BBOHP 5x5,5,5,6,8x127.5
Treadmill 7.5 mph
1) BBOHP 3x15x115.5
Bent Rows 3x15x134
2) Band Laterals 3x25xYellow
Gi Pulldowns 3x11x137.75
3) Slingshot 3x15,15,12x157.5 (tuff!!!)
EZ Curls 3x8,9,9x91
4) sprints 5:[email protected]

Band extensions, face pulls, rotator reliever.

Tough workout. Energy down a little. Still adjusting to the diet.

Set the goals for the year

Strength block by first of July
Bench 5x5x192.5
Squats 5x5x270
BBOHP 5x5x135
DL 5x5x317.5

Accumulation block after worlds
Bench 5x10x182.5
Squats 5x10x262.5
BBOHP 5x10x132.5
DL 5x5x327.5

For grappling
At least 15 matches
Win/place ibjjf opens NYC & DC
Win/place at worlds
Win western pa championship again maybe at open instead of age group
Get my 2 stripes in Pittsburgh (I’ve earned them at this point).
 
Friday 1/11/19
Hips and tempering
DL 5x5x305.5
Treadmill 7.5mph
1) Trap Bar DL 3x15x263
Horizontal Abs 3x15x102
2) Bridges 3x15x181.5
Land mines 3x10x72
3) 45 hypers 3x15,16,16x5
Burpees 3x5xBW
4) Sprints 6:[email protected]


BJJ
Drilling 1 hour


Saturday 1/12/19
BJJ drilling 1hour


Sunday 1/13/19
Cuff and neck
Bench 5x5,6,6,6,7x185.5
Treadmill 7.5mph
1) Bench 3x15x135
Pulldowns 3x12,13x156.25
2) DB Laterals 3x14x35’s
DBOHP’s 3x8,8,9x51’s
3) skull crushers 3x15x78
DB Fatz Curls 3x8x41.25’s
4) sprints 6:[email protected]

Band pushdowns, pull aparts, rotator reliever.
 
Monday 1/14/19
Hips and tempering
SSB Squats 5x5,5,5,5,6x256
Treadmill 7.5mph
1) Belt Squats 3x19x77
Vertical Abs 3x15x102
2) SSBGM’s 3x10x98.5
Rotations 3x12xBlood
3) 45 hypers 3x16x5 5/8’s
Burpees 3x5xBW
4) sprints 6:[email protected]

Standing calves, lever bar, and donkey calves.
 
Tuesday 1/15/19
BJJ
Drilling 40 minutes
Positional live and free rolling 20 minutes.

Wednesday 1/16/19
Cuff and neck
BBOHP 5x5,6,6,6,7x128
Treadmill 7.5mph
1) BB high incline 3x15x115.5
Bent Rows 3x13x135
2) Band Laterals 3x20xYellow
Gi Pulldowns 3x11x137.75
3) Slingshot 3x12,13x158
EZ Curls 3x9x91
4) Sprints 7:[email protected]

Band extensions, face pulls, rotator reliever.

Good workout. Everything seems to be moving well except DL. It’s still a struggle. Hopefully it eases up a little. Weight was down to 191.4 Monday so I added calories the last two days. Back up to 192.4. Going to try and stay there until the sprint workouts start. Hopefully going to get some osta in a few weeks, as soon as the supplier gets it in. It always help me.
 
Thursday 1/17/19
BJJ
Drilling 40 minutes
Live 20 minutes

Friday 1/18/19
DL 5x5,5,5,5,6x306
Treadmill 7.5mph
1) Trap Bar DL 3x10x265
Horizontal Abs 3x15x102
2) GHR 3x11xBW
Land mines 3x10x72
3) 45 hypers 3x16x5 5/8
Burpees 3x5
4) Sprints 7:[email protected]

Seated calves, lever bar, donkey calves.
 
Sunday 1/20/19
Cuff and neck
Bench 5x5,6,6,6,6x186
Treadmill 7.5mph
1) Bench 3x15x135
Pulldowns 3x12,13,13x156.5
2) DB Laterals 3x14x35’s
DBOHP 3x8,9,9x51’s
3) Skull Crushers 3x15x78.5
DB Fatz Curls 3x8x41.25’s
4) sprints 8:[email protected]

Band pushdowns, pull aparts, rotator reliever.
 
Monday 1/21/19
Hips and tempering
SSB Squats 5x5,5,5,6,6x257
Treadmill 7.5mph
1) Belt Squats 3x20x78
Vertical Abs 3x15x102
2) SSBGM’s 3x10,12,12x99
Rotations 3x12xBlood
3) 45 hypers 3x16x5 5/8’s
Burpees 3x5xBW
4) Sprints 9:[email protected]

Standing calves, lever bar, donkey raises.

Good workout. Maybe weight has stabilized some. I’ve been pounding extra meat and peanut butter to get calories up some. I’ll cut a few next week now that I’ve stabilized. Maybe 250 a day and I’ll go back to tracking macros.
 
Tuesday 1/22/19
BJJ
Drilling 45 minutes
Live 5x3:00

Wednesday 1/23/19
Cuff and neck
BBOHP 5x6x128.5
Treadmill 7.5mph
1) BB high Inclines 3x15x116
Bent Rows 3x13,13,14x135
2) Band Laterals 3x21xYellow
Gi Pulldowns 3x11xBW,11,12x138
3) Sling Shot 3x12,13,14x158
EZ Curls 3x9,10,10x91
4) Sprints 10:[email protected]

Band extensions, face pulls, rotator reliever.

Good workout. Slow and steady seems to be working. I’m not all beaten to **** the next day.
 
Thursday 1/24/19
BJJ
Drilling 20 minutes
Live 40 minutes

Friday 1/25/19
DL 5x5,5,5,6,6x306.5
Treadmill 7.5mph
1) Trap Bar DL 3x10x265.5
Horizontal Abs 3x15x102
2) Glute Bridge 3x13x182.5
Land mine 3x10x72
3) 45 hypers 3x16,16,17x5 5/8’s
Burpees 3x5xBW
4) Sprints 10:[email protected]

Seated calves, lever bar, donkey calves.


Saturday 1/26/19
BJJ drilling only
1 hour.
 
Sunday 1/27/19
Cuff and neck
Bench 5x5x186.5
Treadmill 7.6 mph
1) Bench 3x15x135
Pulldowns 3x13x156.75
2) DB Laterals 3x14x35’s
DBOHP 3x9x51’s
3) Skull Crushers 3x15x79
DB Fatz Curls 3x8x41.25’s

Band pushdowns, pull aparts, rotator reliever.

Good workout. Dropped sprints at the end and starting separate sprint workouts this week. Tuesday’s, Thursday’s, and some Saturday’s.

Started tracking macros again today. Still keto but I wasn’t tracking. I stabilized at 191.5 for 2 weeks and now I want to drop another 2-3 this week and then hold there again.

Ordered some ironwoody fractional plates today. Also some osta/my-677 from pure Rawz. Gonna start about two weeks from now.
 
Monday 1/28/19
Hips
SSB Squats 5x5,5,6,6,7x258
Treadmill 7.6mph
1) Belt Squats 3x20x79
Vertical Abs 3x15x102
2) SSBGM’s 3x10x100
Rotations 3x12xBlood
3) 45 hypers 3x16,17,17x5.625
Burpees 3x6xBW

Standing calves, lever bar, and donkey calves.

Good workout. Keeping it slow and steady.
 
Wednesday 1/30/19
Cuff and neck
BBOHP 5x6x129
Treadmill 7.6mph
1) BBOHP high incline 3x15x116
Bent Rows 3x13,14,14x135
2) Band Laterals 3x22xYellow
Gi Pulldowns 3x11,12,12x138
3) Sling Shot 3x13,14,14x158
EZ Curls 3x10x91


Band extensions, face pulls, rotator reliever.
 
Wednesday 1/30/19
BJJ
Drilling 30 minutes
Monkey rolling 30 minutes

Thursday 1/31/19
Hips
DL 5x5,5,6,6,6x307
Treadmill 7.6mph
1) Trap Bar Deficit 3x10x185
Horizontal Abs 3x15x102
2) GHR 3x11,11,12xBW
Land mines 3x10x72
3) 45 hypers 3x16,17,17x5 5/8’s
Burpees 3x7xBW

Seated calves, lever bar, and donkey raises.

BJJ
Drilling 15 minutes
Live 45 minutes.
 
Sunday 2/3/19
Cuff and neck
Bench 5x6,6,6,6,7x187
Treadmill 7.7mph
1) Incline BB 3x15x118.5
Pulldowns 3x13,13,14x157
2) DB Laterals 3x15x35’s
DBOHP 3x9x51’s
3) DB Skulls 3x8,12,12x30’s
EZ Fatz Curls 3x10,10,11x81

Band pushdowns, pull aparts, rotator reliever.


Good solid workout. Nothing too strenuous. Everything is creeping up slowly, but steadily and I’m never sore or stiff or have any problems that slow me down on the mats. I was down to 188 flat Friday so I’m gonna track macros one more week and see were I land. Probably up them some this week. Try and get maybe 2500 a day to see if I level out. I definitely don’t want to dip below 185 just yet.
 
Monday 2/4/19
Hips
SSB Squats 5x6x259
Treadmill @7.7mph
1)Belt Squats 3x20x80
Vertical Abs 3x15x102.25
2) SLDL 3x10x165.5
Rotations 3x12xBlood
3) 45 hypers 3x16,17,17x5.625
Burpees 3x7,7,8xBW

Standing calves, lever bar, donkey calves, abductors.

Another good, solid workout.
 
Wednesday 2/6/19
Cuff and neck
BBOHP 5x6,6,6,6,7x129.5
Treadmill 7.7mph
1) DBOHP 3x15x51’s
CS Rows 3x15x250.5
2) Band Laterals 3x23xYellow
Gi Pulldowns 3x12,12,13x138
3) Shoulder Saver 3x12,13,13x156
DB Curls 3x10x51’s

Band extensions, face pulls, rotator reliever.

Another good solid one. Started osta/mk-677 today from pure Rawz. See how it goes.
 
Friday 2/9/19
DL 5x5,6,6,6,6x307.5
Treadmill 7.7mph
1) Trap Bar DL 3x10x186.5
Horizontal Abs 3x15x102.25
2) Bridges 3x13,14,14x182.5
Land mines 3x10x72.25
3) 45 hypers 3x17x5.625
Burpees 3x7,8,8xBW

Seated calves, lever bar, abductions, donkey calves.

Solid.
 
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 3x9x51’s
3) DB Skulls 3x12x30’s
EZ Fatz Curls 3x6,7,8x83.5


Band pushdowns, pullaparts, rotator reliever.


Another good solid one.
 
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.
 
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 hour

Did strength work at home then went to the school gym and did the circuit. Electrician coming next week to wire in the garage and then I’m buying a treadmill. Until then it’s strength at home then circuit at the school. Gonna be a pain.
 
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.
 
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 pulls.

All at school again.

Thursday 2/21/19
Treadmill
[email protected]
[email protected]

BJJ
Drilling 1:20
Live 40 minutes.

It was an f-I gotta grinder. I was totaled. Did king of the guard and I was in for like 15 straight. Ended up doing probably 30 rounds of varying time. I was moving and trying to score the whole time.

Took Friday off. My body was pulverized. Sore from overdoing it in the weight room Wednesday and then from Thursday session.

Got garage rewired and ready to go. Going to try and score a treadmill tomorrow from Facebook marketplace, if not then I think I’m gonna buy one from the store. They have a 2018 model $1000 off retail I’ll go score. See what happens.
 
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.
 
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 OMAD. 1908 calories and I’m struggling to get them all down. Lol.
 
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.
 
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