Mr.Sinister
Well-known member
I’m a purple belt, middleweight. Those young stud wrestlers give me nightmares. It’s constant smash passing. I can deal for a while, but sooner or later they wear me out if I don’t regain guard. Lol.
5/3/1 and Grappling 4 fun Log
- Thread starter Mr.Sinister
- Start date
I’m a purple belt, middleweight. Those young stud wrestlers give me nightmares. It’s constant smash passing. I can deal for a while, but sooner or later they wear me out if I don’t regain guard. Lol.
Mr.Sinister
Well-known member
Wednesday 8/15/18
Treadmill
5:[email protected]
5:[email protected]
3:[email protected]:[email protected]
2:[email protected]:[email protected]
5:[email protected]
BJJ
Drilling 1 hour
Live 8x3:00
Thursday 8/16/18
Took the day off from everything. Did a hike called the 1000 steps with the wife and daughter. 1700 ft climb. Was pretty cool.
Friday 8/17/18
T-8 days
BJJ
Hard drilling 45 minutes nonstop takedowns, passing, and sweeps.
Then they shark tanked me. It was awful. Lol.
5x3:00 no rest fresh guy and nobody below purple to be found in the room. Think I went 2-3.
SSB Squats 5x8x214
Treadmill @9.0
1) Belt Squats 4x10x50
Very Abs 4x13x100.5
2) SSBGM’s 4x10x130
Rotations 4x10xBlood
3) 45 hypers 4x12x40 5/8
Burpees 4x8
Done. Tough. Super hot and humid. Going to make some changes to Squats and DL. No more Squats as accessories. I’m rigged up a belt squat with the land mine. And I’m going to do trap bar DL as accessory on DL day. I need less spinal loading I think. It’s starting to give me some issues and I want to nip it in the bud. I should get 90% of the benefits with a greatly reduced risk of injury and discomfort.
Treadmill
5:[email protected]
5:[email protected]
3:[email protected]:[email protected]
2:[email protected]:[email protected]
5:[email protected]
BJJ
Drilling 1 hour
Live 8x3:00
Thursday 8/16/18
Took the day off from everything. Did a hike called the 1000 steps with the wife and daughter. 1700 ft climb. Was pretty cool.
Friday 8/17/18
T-8 days
BJJ
Hard drilling 45 minutes nonstop takedowns, passing, and sweeps.
Then they shark tanked me. It was awful. Lol.
5x3:00 no rest fresh guy and nobody below purple to be found in the room. Think I went 2-3.
SSB Squats 5x8x214
Treadmill @9.0
1) Belt Squats 4x10x50
Very Abs 4x13x100.5
2) SSBGM’s 4x10x130
Rotations 4x10xBlood
3) 45 hypers 4x12x40 5/8
Burpees 4x8
Done. Tough. Super hot and humid. Going to make some changes to Squats and DL. No more Squats as accessories. I’m rigged up a belt squat with the land mine. And I’m going to do trap bar DL as accessory on DL day. I need less spinal loading I think. It’s starting to give me some issues and I want to nip it in the bud. I should get 90% of the benefits with a greatly reduced risk of injury and discomfort.
Mr.Sinister
Well-known member
Saturday 8/18/18
T-6 days
neck and cuff
BBOHP 5x10,10,10,12,13x97.5
Treadmill @9.0
1) BBOHP 4x12,13,13,14x115
Bent Rows 4x12,13,13,14x132.5
2) Band Laterals 4x20,20,20,21xYellow
Gi Pulldowns 4x12,12,13,13x135.5
3) Sling shot 4x12,12,13,13x155
EZ Curls 4x10,10,10,11x90
No mat work today. Was going to drill but nobody else going in. Sprints tomorrow, final weight room workout Monday, final mat workout on Tuesday.
T-6 days
neck and cuff
BBOHP 5x10,10,10,12,13x97.5
Treadmill @9.0
1) BBOHP 4x12,13,13,14x115
Bent Rows 4x12,13,13,14x132.5
2) Band Laterals 4x20,20,20,21xYellow
Gi Pulldowns 4x12,12,13,13x135.5
3) Sling shot 4x12,12,13,13x155
EZ Curls 4x10,10,10,11x90
No mat work today. Was going to drill but nobody else going in. Sprints tomorrow, final weight room workout Monday, final mat workout on Tuesday.
Mr.Sinister
Well-known member
Sunday 8/19/18
Treadmill
3:[email protected]:[email protected]
3:00&8.7-2:[email protected]
3:[email protected]:[email protected]
5:[email protected]
5:[email protected]
Monday 8/20/18
T-4 days
Hips and tempering
DL 5x8x240
Back was sore so called it there. Not worth risking anything.
Treadmill
5:[email protected]
5:[email protected]
5:[email protected]
5:[email protected]
5:[email protected]
Have to say conditioning is feeling good. Gonna do some live tomorrow and then just drill Wednesday to keep the rust out.
Treadmill
3:[email protected]:[email protected]
3:00&8.7-2:[email protected]
3:[email protected]:[email protected]
5:[email protected]
5:[email protected]
Monday 8/20/18
T-4 days
Hips and tempering
DL 5x8x240
Back was sore so called it there. Not worth risking anything.
Treadmill
5:[email protected]
5:[email protected]
5:[email protected]
5:[email protected]
5:[email protected]
Have to say conditioning is feeling good. Gonna do some live tomorrow and then just drill Wednesday to keep the rust out.
Mr.Sinister
Well-known member
Tuesday 8/21/18
T-3 days
Treadmill 5 sets of 5:[email protected]. Wasn’t very hard.
BJJ
Warmup 15 minutes
Live 8x5:00
Got two new comp gi’s today. May have screwed up. Got a2 as the chart said and they are a little snug. I think they will still pass but I won’t be able to wear them again if I gain any weight. Lol. Taking my old a3 comp gi with a borrowed pair of pants just in case they don’t pass gi check.
T-3 days
Treadmill 5 sets of 5:[email protected]. Wasn’t very hard.
BJJ
Warmup 15 minutes
Live 8x5:00
Got two new comp gi’s today. May have screwed up. Got a2 as the chart said and they are a little snug. I think they will still pass but I won’t be able to wear them again if I gain any weight. Lol. Taking my old a3 comp gi with a borrowed pair of pants just in case they don’t pass gi check.
Mr.Sinister
Well-known member
Wednesday 8/22/18
Treadmill
5@5:[email protected]
BJJ drilling 1 hour.
Left for Vegas on Thursday night. I went to the venue and watched an old friend from my hometown compete on Friday. I hadn’t seen him in 30 years but ran into him on Facebook and found out he does BJJ. He was a really good wrestler back in the day. I competed Saturday, made weight and felt good, really confident and I went out and ........ freaking lost in the first round again. 7-6. I made a mistake with about a minute to go and put myself in a bad position and he got the pass with like 15 seconds to go. Not sure what to think. I had months of serious prep and $1000 wrapped up in this and I lost again. Pretty discouraging. So depression eating started about an hour after the match. LOL. I’m got my elbow capsule popped in a straight arm bar from guard so I’m resting it for a few days and I’m hopefully going to be back in the weight room in a few days. I’m taking a full 2 weeks off BJJ and keto. I’m going to see how I feel and decide about a tournament in Pittsburgh for the end of October. The guy who has the gym I train at offered to pay for me to go if I wanted and even my wife thinks I should do it, so if the elbow shapes up quick I probably will. I think I need to compete a little more and find out if it’s just rust from not enough competing or if I’ve just lost that edge and am not the guy I was 7-8 years ago. I used to win a lot, even at advanced and expert no gi, and at white and blue when I started in the gi, but I just haven’t been able to win at purple. Im like 3-3 at purple and the three wins are actually against blue belts that I got put with at a tourney that didn’t have any purples. I’m probably going to have to find out either way. I’m not sure whether it’s stubbornness or stupidity, but I suppose it doesn’t really matter. Hahahahaha.
Treadmill
5@5:[email protected]
BJJ drilling 1 hour.
Left for Vegas on Thursday night. I went to the venue and watched an old friend from my hometown compete on Friday. I hadn’t seen him in 30 years but ran into him on Facebook and found out he does BJJ. He was a really good wrestler back in the day. I competed Saturday, made weight and felt good, really confident and I went out and ........ freaking lost in the first round again. 7-6. I made a mistake with about a minute to go and put myself in a bad position and he got the pass with like 15 seconds to go. Not sure what to think. I had months of serious prep and $1000 wrapped up in this and I lost again. Pretty discouraging. So depression eating started about an hour after the match. LOL. I’m got my elbow capsule popped in a straight arm bar from guard so I’m resting it for a few days and I’m hopefully going to be back in the weight room in a few days. I’m taking a full 2 weeks off BJJ and keto. I’m going to see how I feel and decide about a tournament in Pittsburgh for the end of October. The guy who has the gym I train at offered to pay for me to go if I wanted and even my wife thinks I should do it, so if the elbow shapes up quick I probably will. I think I need to compete a little more and find out if it’s just rust from not enough competing or if I’ve just lost that edge and am not the guy I was 7-8 years ago. I used to win a lot, even at advanced and expert no gi, and at white and blue when I started in the gi, but I just haven’t been able to win at purple. Im like 3-3 at purple and the three wins are actually against blue belts that I got put with at a tourney that didn’t have any purples. I’m probably going to have to find out either way. I’m not sure whether it’s stubbornness or stupidity, but I suppose it doesn’t really matter. Hahahahaha.
Mr.Sinister
Well-known member
Thursday 8/30/18
Cuff and neck
Bench 5x10,10,12,13,15x147.5
Treadmill 7.0mph
1) Bench 3x15x130
Pulldowns 3x25x70
2) DB laterals 3x12,13,13x36.25’s
DBOHP 3x10x47.5’s
3) Skull crushers 3x8x76
DB Fatz Curls 3x4x40 5/8’s
Band push downs and pull aparts.
Elbow was screaming trying to warmup with 140 on the Pulldowns. Also had problems on Skulls and DB curls. Gonna take a few weeks to completely recover I imagine. I’ll Squat Sunday and get back to normal weight room routine then. Another week off the mats and then back.
Cuff and neck
Bench 5x10,10,12,13,15x147.5
Treadmill 7.0mph
1) Bench 3x15x130
Pulldowns 3x25x70
2) DB laterals 3x12,13,13x36.25’s
DBOHP 3x10x47.5’s
3) Skull crushers 3x8x76
DB Fatz Curls 3x4x40 5/8’s
Band push downs and pull aparts.
Elbow was screaming trying to warmup with 140 on the Pulldowns. Also had problems on Skulls and DB curls. Gonna take a few weeks to completely recover I imagine. I’ll Squat Sunday and get back to normal weight room routine then. Another week off the mats and then back.
Mr.Sinister
Well-known member
Monday 9/3/18
Hips and tempering
SSB Squats 5x8,8,9,9,9x217.5
Treadmill @7.0mph
1) belt squats 3x12,15,15x52.5
Vertical Abs 3x13x100.5
Called it there. Back was screaming plus it was over 90. Going back to keto after this week. I feel like crap and I think the rapid weight gain is what’s giving me back pumps and making me uncomfortable.
Hips and tempering
SSB Squats 5x8,8,9,9,9x217.5
Treadmill @7.0mph
1) belt squats 3x12,15,15x52.5
Vertical Abs 3x13x100.5
Called it there. Back was screaming plus it was over 90. Going back to keto after this week. I feel like crap and I think the rapid weight gain is what’s giving me back pumps and making me uncomfortable.
Mr.Sinister
Well-known member
Wednesday 9/5/18
Cuff and neck
BBOHP 5x10,10,12,12,12x102.5
Treadmill 7.0mph
1) BBOHP 3x13,14,15x115.5
Bent Rows 3x13,14,15x133
2) Band Laterals 3x20,21,21xYellow
Gi Pulldowns 3x8,9,10x135.5
3) Sling shot 3x13,14,15x155.5
EZ Curls 3x5x90
Band extensions and face pulls.
Lever bar 4x15x1.25 (Rehabbing elbow).
Cuff and neck
BBOHP 5x10,10,12,12,12x102.5
Treadmill 7.0mph
1) BBOHP 3x13,14,15x115.5
Bent Rows 3x13,14,15x133
2) Band Laterals 3x20,21,21xYellow
Gi Pulldowns 3x8,9,10x135.5
3) Sling shot 3x13,14,15x155.5
EZ Curls 3x5x90
Band extensions and face pulls.
Lever bar 4x15x1.25 (Rehabbing elbow).
Mr.Sinister
Well-known member
Monday 9/10/18
Hips
DL 5x5x255
Treadmill 7.0mph
1) Trap Bar DL 3x10,11,12x255.5
Horizontal Abs 3x13,13,14x100.5
2) Glute Bridge 3x13,13,14x180
Land mines 3x10x71
3) 45 hypers 3x13x40 5/8
Burpees 3x4
Seated calves, lever bar, donkey raises.
Finally back in the gym. My back was terrible for a few days. I was actually close to going to the doctor, it was so bad. Finally healed up and back at it. Going to practice tomorrow for light rolling and drilling. Also going to start some easy sprint work tomorrow. Still thinking that tournament end of October is going to happen. Depends on the elbow ultimately, though. Going to do 1-2 more weeks off the diet. Already up at 195 pounds. Lol. 15 pounds in two weeks.
Hips
DL 5x5x255
Treadmill 7.0mph
1) Trap Bar DL 3x10,11,12x255.5
Horizontal Abs 3x13,13,14x100.5
2) Glute Bridge 3x13,13,14x180
Land mines 3x10x71
3) 45 hypers 3x13x40 5/8
Burpees 3x4
Seated calves, lever bar, donkey raises.
Finally back in the gym. My back was terrible for a few days. I was actually close to going to the doctor, it was so bad. Finally healed up and back at it. Going to practice tomorrow for light rolling and drilling. Also going to start some easy sprint work tomorrow. Still thinking that tournament end of October is going to happen. Depends on the elbow ultimately, though. Going to do 1-2 more weeks off the diet. Already up at 195 pounds. Lol. 15 pounds in two weeks.
Mr.Sinister
Well-known member
Tuesday 9/11/18
Cuff and neck
Bench 5x10,10,10,12,12x155
Treadmill 7.1mph
1) Bench 3x15x131
Pulldowns 3x15x140 (elbow much better)
2) DB Laterals 3x13,13,14x36.25’s
DBOHP 3x10x47.5’s
3) Skull crushers 3x9x76
DB Fatz Curls 3x5x41.25’s
Band pushdowns, pull aparts, Laterals.
No school today because the whole town was flooded. Hell, even the bus terminal was flooded. It’s been crazy around here. So I decided to get a weight room workout in today instead of tomorrow. I’ll probably do a sprint workout tomorrow at school.
Cuff and neck
Bench 5x10,10,10,12,12x155
Treadmill 7.1mph
1) Bench 3x15x131
Pulldowns 3x15x140 (elbow much better)
2) DB Laterals 3x13,13,14x36.25’s
DBOHP 3x10x47.5’s
3) Skull crushers 3x9x76
DB Fatz Curls 3x5x41.25’s
Band pushdowns, pull aparts, Laterals.
No school today because the whole town was flooded. Hell, even the bus terminal was flooded. It’s been crazy around here. So I decided to get a weight room workout in today instead of tomorrow. I’ll probably do a sprint workout tomorrow at school.
Mr.Sinister
Well-known member
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 3x13,14,14x100.75
2) SSBGM’s 3x12,13,14x95
Rotations 3x10xBlood band
3) 45 hypers 3x13,13,14x40 5/8’s
Burpees 3x4,4,5xBW
Standing calves, lever bar, donkey calves. Decent workout.
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 3x13,14,14x100.75
2) SSBGM’s 3x12,13,14x95
Rotations 3x10xBlood band
3) 45 hypers 3x13,13,14x40 5/8’s
Burpees 3x4,4,5xBW
Standing calves, lever bar, donkey calves. Decent workout.
Mr.Sinister
Well-known member
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 Band laterals. Pretty decent workout.
Keto started today. Going to do 2 meals and two snacks a day. Not going to track any macros this week. Also going to start sprint work twice a week this week during my lunch break. The daughter has decided to go out for soccer after deciding not to, do my schedule is going to be wrecked. Pretty sure I’m still going to do the tournament, but might not be as prepared as I had hoped. Going to treat it as a fun one and not get too amped about it. Hopefully still get in 3 sessions a week on the mats, but we will see.
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 Band laterals. Pretty decent workout.
Keto started today. Going to do 2 meals and two snacks a day. Not going to track any macros this week. Also going to start sprint work twice a week this week during my lunch break. The daughter has decided to go out for soccer after deciding not to, do my schedule is going to be wrecked. Pretty sure I’m still going to do the tournament, but might not be as prepared as I had hoped. Going to treat it as a fun one and not get too amped about it. Hopefully still get in 3 sessions a week on the mats, but we will see.
Mr.Sinister
Well-known member
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, but the workouts are solid, so I’m happy. Elbow is still banged up, but I think it’s improving.
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, but the workouts are solid, so I’m happy. Elbow is still banged up, but I think it’s improving.
Mr.Sinister
Well-known member
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.
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.
Mr.Sinister
Well-known member
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 tough. Definitely feeling the lack of carbs. Apparently haven’t switched over to ketones yet.
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 tough. Definitely feeling the lack of carbs. Apparently haven’t switched over to ketones yet.
Mr.Sinister
Well-known member
Thursday 9/20/18
Treadmill
[email protected]
[email protected]
[email protected]
Half @8.5
BJJ
Drilling 30 minutes
Live 4x4:00
Treadmill
[email protected]
[email protected]
[email protected]
Half @8.5
BJJ
Drilling 30 minutes
Live 4x4:00
Mr.Sinister
Well-known member
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 it’s tough, but temps are finally supposed to dip this weekend.
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 it’s tough, but temps are finally supposed to dip this weekend.
Mr.Sinister
Well-known member
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 3x5,5,6x50’s
Band extensions, and face pulls.
DL tomorrow then run Tuesday. Going to start running at the school after work. Daughter no longer needs picked up at school for the next month so I can just walk in after work and get it in.
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 3x5,5,6x50’s
Band extensions, and face pulls.
DL tomorrow then run Tuesday. Going to start running at the school after work. Daughter no longer needs picked up at school for the next month so I can just walk in after work and get it in.
Mr.Sinister
Well-known member
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.
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.
Mr.Sinister
Well-known member
Tuesday 9/25/18
Treadmill
[email protected]
[email protected]
[email protected]
[email protected]
Missed BJJ. Daughter had a soccer game away.
Treadmill
[email protected]
[email protected]
[email protected]
[email protected]
Missed BJJ. Daughter had a soccer game away.
Mr.Sinister
Well-known member
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.
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.
Mr.Sinister
Well-known member
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 of red meat, some eggs, putting avocado oil on my steaks plus mct oil and lots of butter.
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 of red meat, some eggs, putting avocado oil on my steaks plus mct oil and lots of butter.
Mr.Sinister
Well-known member
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, and tempering
BBOHP 5x10,10,12,12,13x115
Treadmill 7.4mph
1). DBOHP 3x15,15,17x45’s
CS Rows 3x14,15,15x247
2) Band Laterals 3x21,22,22xYellow
Gi Pulldowns 3x11,11,12x135.75
3) Reverse Green Bench 3x15x168
DB curls 3x6,6,7x50’s
Band extensions, face pulls.
Tuesday 10/2/18
BJJ
Drilling 40 minutes
Positional and live 20 minutes.
Missed sprint workout today. Had to go to a viewing. A good friend and mentor passed away unexpectedly Friday of a heart attack in his sleep.
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, and tempering
BBOHP 5x10,10,12,12,13x115
Treadmill 7.4mph
1). DBOHP 3x15,15,17x45’s
CS Rows 3x14,15,15x247
2) Band Laterals 3x21,22,22xYellow
Gi Pulldowns 3x11,11,12x135.75
3) Reverse Green Bench 3x15x168
DB curls 3x6,6,7x50’s
Band extensions, face pulls.
Tuesday 10/2/18
BJJ
Drilling 40 minutes
Positional and live 20 minutes.
Missed sprint workout today. Had to go to a viewing. A good friend and mentor passed away unexpectedly Friday of a heart attack in his sleep.
Mr.Sinister
Well-known member
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.
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.
Mr.Sinister
Well-known member
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 3x15,16,17x25.5’s
EZ Fatz Curls 3x8,9,9x80.5
Band pushdowns, pull aparts, and rotator reliever.
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 3x15,16,17x25.5’s
EZ Fatz Curls 3x8,9,9x80.5
Band pushdowns, pull aparts, and rotator reliever.
Mr.Sinister
Well-known member
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 calves, lever bar, and donkey calves.
Pretty decent workout. Really digging the belt Squats. The are allowing me to get leg and hip volume in without beating me up so much.
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 calves, lever bar, and donkey calves.
Pretty decent workout. Really digging the belt Squats. The are allowing me to get leg and hip volume in without beating me up so much.
Mr.Sinister
Well-known member
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.
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.
Mr.Sinister
Well-known member
Mr.Sinister
Well-known member
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.
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.
Mr.Sinister
Well-known member
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, pullaparts, and rotator reliever.
Saturday 10/13/18
BJJ
Drilling 45 minutes
Live 3x5:00
Sunday 10/14/18
Hips and tempering
SSB Squats 5x11x230
Treadmill 8.0mph
1) Belt Squats 3x20x61
Vertical Abs 3x15x101
2) SLDL 3x13,14,14x160.5
Rotations 3x10,10,11x40 band
3) 45 hypers 3x15x41.25
Burpees 3x8
Standing calves, lever bar, Donkey calves.
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, pullaparts, and rotator reliever.
Saturday 10/13/18
BJJ
Drilling 45 minutes
Live 3x5:00
Sunday 10/14/18
Hips and tempering
SSB Squats 5x11x230
Treadmill 8.0mph
1) Belt Squats 3x20x61
Vertical Abs 3x15x101
2) SLDL 3x13,14,14x160.5
Rotations 3x10,10,11x40 band
3) 45 hypers 3x15x41.25
Burpees 3x8
Standing calves, lever bar, Donkey calves.
Mr.Sinister
Well-known member
Monday 10/15/18
Cuff and neck
BBOHP 5x10x120
Treadmill 8.0mph
1) DBOHP 3x12x50’s
CS Rows 3x15x248
2) Band Laterals 3x22,22,23xYellow
Gi Pulldowns 3x12,12,13x136
3) Reverse Green Bench 3x15x170.5
DB Curls 3x8x50’s
Band extensions, face pulls, and rotator reliever.
Decent workout. Feeling pretty good about Saturday.
Cuff and neck
BBOHP 5x10x120
Treadmill 8.0mph
1) DBOHP 3x12x50’s
CS Rows 3x15x248
2) Band Laterals 3x22,22,23xYellow
Gi Pulldowns 3x12,12,13x136
3) Reverse Green Bench 3x15x170.5
DB Curls 3x8x50’s
Band extensions, face pulls, and rotator reliever.
Decent workout. Feeling pretty good about Saturday.
Mr.Sinister
Well-known member
Tuesday 10/16/18
BJJ
Drilling 20 minutes
Live 8x5:00
Wednesday 10/17/18
Hips
DL 5x5x275
Treadmill 8.0mph
1) Trap Bar DL 3x13,13,14x258
Horizontal Abs 3x15x101
2) GHR 3x11xBW
Land Mines 3x10x71.25
3) Band GM’s 3x15xGreen
Burpees 3x8xBW
Seated calves, lever bar, donkey calves.
BJJ
Drilling 20 minutes
Live 8x5:00
Wednesday 10/17/18
Hips
DL 5x5x275
Treadmill 8.0mph
1) Trap Bar DL 3x13,13,14x258
Horizontal Abs 3x15x101
2) GHR 3x11xBW
Land Mines 3x10x71.25
3) Band GM’s 3x15xGreen
Burpees 3x8xBW
Seated calves, lever bar, donkey calves.
Mr.Sinister
Well-known member
Thursday 10/18/18
BJJ
Light drilling
Live 8x5:00
Saturday western PA BJJ championships
Weighed in at 183.6 no problems.
Gi
Won first one 13-0
Won second 8-0
First place
No-gi
Won first one 19-3
Second one I was up 6-0 and went for a vaporizer. He didn’t tap so I went to switch to taking the back and my knee popped like a stalk of celery. Lol. I tapped right away. TBH I think I wussed out a bit. It wasn’t nearly as bad as it sounded and I should have kept going, but I’ve been so careful about injuries that I panicked a little and didn’t take any chances. It stiffened up on the ride home and was tight Sunday. I took a diclofenac Sunday and Monday and it probably already at 90%. Oh well. I wasnt expecting much in no-gi anyways. I haven’t rolled more that 4-5 times no gi in the last 6-7 years and haven’t competed in no gi in longer that that so I was happy with second.
Onto the next tourney. December 15th again in Pittsburgh.
BJJ
Light drilling
Live 8x5:00
Saturday western PA BJJ championships
Weighed in at 183.6 no problems.
Gi
Won first one 13-0
Won second 8-0
First place
No-gi
Won first one 19-3
Second one I was up 6-0 and went for a vaporizer. He didn’t tap so I went to switch to taking the back and my knee popped like a stalk of celery. Lol. I tapped right away. TBH I think I wussed out a bit. It wasn’t nearly as bad as it sounded and I should have kept going, but I’ve been so careful about injuries that I panicked a little and didn’t take any chances. It stiffened up on the ride home and was tight Sunday. I took a diclofenac Sunday and Monday and it probably already at 90%. Oh well. I wasnt expecting much in no-gi anyways. I haven’t rolled more that 4-5 times no gi in the last 6-7 years and haven’t competed in no gi in longer that that so I was happy with second.
Onto the next tourney. December 15th again in Pittsburgh.
Mr.Sinister
Well-known member
Tuesday 10/23/18
Cuff and neck
Bench 5x11,11,11,12,12,13x166.5
Treadmill 7.0mph
1) Bench 3x15x132
Pulldowns 3x16,16,18x148.5
2) DB Laterals 3x6,6,7x40’s
DBOHP 3x6,7,8x50’s
3) Skulls 3x10,11,15x76.5
Fatz DB curls 3x6,6,7x41.25’s
Band pushdowns, pull aparts, rotator reliever.
Cuff and neck
Bench 5x11,11,11,12,12,13x166.5
Treadmill 7.0mph
1) Bench 3x15x132
Pulldowns 3x16,16,18x148.5
2) DB Laterals 3x6,6,7x40’s
DBOHP 3x6,7,8x50’s
3) Skulls 3x10,11,15x76.5
Fatz DB curls 3x6,6,7x41.25’s
Band pushdowns, pull aparts, rotator reliever.
Mr.Sinister
Well-known member
Wednesday 10/24/18
SSB Squats 5x11,11,11,11,12x232.5
Treadmill 7.0mph
1) Belt Squats 3x20x62
Vertical Abs 3x15x101
2) SSBGM’s 3x14x95
Rotations 3x11xBlood
3) 45 hypers 3x15x41.25’s
Burpees 3x4,4,5
Standing calves, lever bar, and donkey raises.
SSB Squats 5x11,11,11,11,12x232.5
Treadmill 7.0mph
1) Belt Squats 3x20x62
Vertical Abs 3x15x101
2) SSBGM’s 3x14x95
Rotations 3x11xBlood
3) 45 hypers 3x15x41.25’s
Burpees 3x4,4,5
Standing calves, lever bar, and donkey raises.
Mr.Sinister
Well-known member
Monday 10/29/18
Cuff and neck
BBOHP 5x10,10,10,10,11x120.5
Treadmill 7.0mph
1) BBOHP 3x15x115
Bent Rows 3x15x133
2) Band Laterals 3x22,23,22xYellow
Gi Pulldowns 3x12,13,13x136
3) Sling shot 3x14,14,15x156
EZ Curls 3x6,6,7x90
Band extensions, face pulls, rotator reliever.
Back from mini vacation. Fat as hell. Started back on keto today.
Cuff and neck
BBOHP 5x10,10,10,10,11x120.5
Treadmill 7.0mph
1) BBOHP 3x15x115
Bent Rows 3x15x133
2) Band Laterals 3x22,23,22xYellow
Gi Pulldowns 3x12,13,13x136
3) Sling shot 3x14,14,15x156
EZ Curls 3x6,6,7x90
Band extensions, face pulls, rotator reliever.
Back from mini vacation. Fat as hell. Started back on keto today.
Mr.Sinister
Well-known member
Tuesday 10/30/18
Treadmill 40/20’s
[email protected]
Off from BJJ until next Tuesday. I have to get the house buttoned up for winter and I’ve been neglecting it to train, so this week is lifting, conditioning only. Oh, and raking leaves, cutting grass, installing storm windows, etc.
.
Treadmill 40/20’s
[email protected]
Off from BJJ until next Tuesday. I have to get the house buttoned up for winter and I’ve been neglecting it to train, so this week is lifting, conditioning only. Oh, and raking leaves, cutting grass, installing storm windows, etc.
.
Mr.Sinister
Well-known member
Wednesday 10/31/18
Hips and tempering
DL 5x5x280
Treadmill @7.0
1) Trap Bar DL 3x13,14,14x258.5
Horizontal Abs 3x15x101
2) Bridges 3x15x180.5
Land mines 3x10x71.5
3) Band GM’s 3x15xGreen
Burpees 3x4,5,5xBW
Seated calves, lever bar, donkey calves.
Hips and tempering
DL 5x5x280
Treadmill @7.0
1) Trap Bar DL 3x13,14,14x258.5
Horizontal Abs 3x15x101
2) Bridges 3x15x180.5
Land mines 3x10x71.5
3) Band GM’s 3x15xGreen
Burpees 3x4,5,5xBW
Seated calves, lever bar, donkey calves.
Mr.Sinister
Well-known member
Friday 11/2/18
Cuff and neck
Bench 5x12x167.5
Treadmill 7.1 mph
1) Bench 3x15x132.5
Pulldowns 3x16,17,18x149
2) DB Laterals 3x6,7,7x40’s
DBOHP 3x7,7,8x50’s
3) Skulls 3x12,15,15x77
Fatz DB curls 3x6,7,7x41.25’s
Band pushdowns, pull aparts, reliever.
Sunday 11/4/18
Treadmill :40/:20’s
[email protected]
Cuff and neck
Bench 5x12x167.5
Treadmill 7.1 mph
1) Bench 3x15x132.5
Pulldowns 3x16,17,18x149
2) DB Laterals 3x6,7,7x40’s
DBOHP 3x7,7,8x50’s
3) Skulls 3x12,15,15x77
Fatz DB curls 3x6,7,7x41.25’s
Band pushdowns, pull aparts, reliever.
Sunday 11/4/18
Treadmill :40/:20’s
[email protected]
Mr.Sinister
Well-known member
Monday 11/5/18
Hips and tempering
SSB Squats 5x11,11,11,12,13x235
Treadmill @.71mph
1) Belt Squats 3x20x63
Vertical Abs 3x15x101
2) SSBGM’s 3x14,15,15x95.5
Rotations 3x11xBlood
3) 45 hypers 3x15x41.25
Burpees 3x5xBW
Tuesday 11/6/18
BJJ
Pretty mixed practice. Drilling positional rolling live 3x3:00
Thursday 11/8/18
BJJ
Same as Tuesday
Missed some sessions this week. Missed my run Tuesday because I had to pick the car up from the shop. Starter went Sunday at breakfast next town over. Wednesday had night conferences and was too sore from squatting anyways. Thursday was another screwed up day.
Hips and tempering
SSB Squats 5x11,11,11,12,13x235
Treadmill @.71mph
1) Belt Squats 3x20x63
Vertical Abs 3x15x101
2) SSBGM’s 3x14,15,15x95.5
Rotations 3x11xBlood
3) 45 hypers 3x15x41.25
Burpees 3x5xBW
Tuesday 11/6/18
BJJ
Pretty mixed practice. Drilling positional rolling live 3x3:00
Thursday 11/8/18
BJJ
Same as Tuesday
Missed some sessions this week. Missed my run Tuesday because I had to pick the car up from the shop. Starter went Sunday at breakfast next town over. Wednesday had night conferences and was too sore from squatting anyways. Thursday was another screwed up day.
Mr.Sinister
Well-known member
Friday 11/9/18
Cuff and neck
BBOHP 5x10,10,10,11,12x121
Treadmill 7.1mph
1) BBOHP 3x15x115
Bent Rows 3x15x133.5
2) Band Laterals 3x23xYellow
Gi Pulldowns 3x13x136
3) Sling shot 3x15x156.5
EZ Curls 3x7x91
Band extensions, face pulls and reliever.
BJJ
1 hour drilling chokes from turtle and leg lock transitions.
Saturday 11/10/18
Treadmill at home
[email protected]
:[email protected]
Mine is way harder than the school. Difficult lesson to learn..
Cuff and neck
BBOHP 5x10,10,10,11,12x121
Treadmill 7.1mph
1) BBOHP 3x15x115
Bent Rows 3x15x133.5
2) Band Laterals 3x23xYellow
Gi Pulldowns 3x13x136
3) Sling shot 3x15x156.5
EZ Curls 3x7x91
Band extensions, face pulls and reliever.
BJJ
1 hour drilling chokes from turtle and leg lock transitions.
Saturday 11/10/18
Treadmill at home
[email protected]
:[email protected]
Mine is way harder than the school. Difficult lesson to learn.
.
Mr.Sinister
Well-known member
Sunday 11/11/18
Hips
DL 5x5x285
Treadmill 7.1mph
1) Trap Bar 3x14x259
Horizontal Abs 3x15x101
2) GHR 3x11
Land mines 3x10x71.5
3) Band GM’s 3x15xGreen
Burpees 3x5,6,6
Calves and lever bar.
Hips
DL 5x5x285
Treadmill 7.1mph
1) Trap Bar 3x14x259
Horizontal Abs 3x15x101
2) GHR 3x11
Land mines 3x10x71.5
3) Band GM’s 3x15xGreen
Burpees 3x5,6,6
Calves and lever bar.
Mr.Sinister
Well-known member
Monday 11/12/18
Cuff and neck
Bench 5x12x168.5
Treadmill 7.2mph
1) Bench 3x15x133
Pulldowns 3x15x150
2) DB Laterals 3x7x40’s
DBOHP 3x7,8,8x50’s
3) Skulls 3x15x78
DB Fatz Curls 3x7,7,8x41.25’s
Band extensions, pull aparts, rotations.
Cuff and neck
Bench 5x12x168.5
Treadmill 7.2mph
1) Bench 3x15x133
Pulldowns 3x15x150
2) DB Laterals 3x7x40’s
DBOHP 3x7,8,8x50’s
3) Skulls 3x15x78
DB Fatz Curls 3x7,7,8x41.25’s
Band extensions, pull aparts, rotations.
Mr.Sinister
Well-known member
Tuesday 11/13/18
:40/:20’s
[email protected]
[email protected]
:[email protected]
BJJ
Drilling positional rolling 45 minutes
Live 5-6x2:00
:40/:20’s
[email protected]
[email protected]
:[email protected]
BJJ
Drilling positional rolling 45 minutes
Live 5-6x2:00
Mr.Sinister
Well-known member
Wednesday 11/14/18
Hips and tempering
SSB Squats 5x8,8,8,9,10x242.5
Treadmill 7.2mph
1) Belt Squats 3x20x64
Vertical Abs 3x15x101
2) SSBGM’s3x15x95.5
Rotations 3x11xBlood
3) 45 Hypers 3x10,11,12x5
Burpees 3x6,6,7xBW
Calves and lever bar.
Changed hypers around. The weight on my chest was getting sketchy to handle at the end of a set so I’m putting the plate on the back of my head. Only needed 5 pounds. Lol. It also seemed to work a lot more back and hamstrings and a lot less glutes, which I thought was strange, but worked out well.
Hips and tempering
SSB Squats 5x8,8,8,9,10x242.5
Treadmill 7.2mph
1) Belt Squats 3x20x64
Vertical Abs 3x15x101
2) SSBGM’s3x15x95.5
Rotations 3x11xBlood
3) 45 Hypers 3x10,11,12x5
Burpees 3x6,6,7xBW
Calves and lever bar.
Changed hypers around. The weight on my chest was getting sketchy to handle at the end of a set so I’m putting the plate on the back of my head. Only needed 5 pounds. Lol. It also seemed to work a lot more back and hamstrings and a lot less glutes, which I thought was strange, but worked out well.
Mr.Sinister
Well-known member
Thursday 11/15/18
Neck and cuff
BBOHP 5x10,11,11,11,12x121.5
Treadmill 7.2mph
1) BBOHP 3x15x115.5
Bent Rows 3x15x133.5
2) Band Laterals 3x23,23,24xYellow
Gi Pulldowns 3x13,13,14x136.25
3) Sling shot 3x15x156.5
EZ Curls 3x7,8,9x91
Band extensions, face pulls and reliever. Got snowed out of BJJ so did weights instead.
Friday 11/16/18
Treadmill :40/:20’s
[email protected]
[email protected]
1:[email protected]
BJJ
Drilling leg locks and hour.
Saturday 11/17/18
BJJ
Same as yesterday.
Neck and cuff
BBOHP 5x10,11,11,11,12x121.5
Treadmill 7.2mph
1) BBOHP 3x15x115.5
Bent Rows 3x15x133.5
2) Band Laterals 3x23,23,24xYellow
Gi Pulldowns 3x13,13,14x136.25
3) Sling shot 3x15x156.5
EZ Curls 3x7,8,9x91
Band extensions, face pulls and reliever. Got snowed out of BJJ so did weights instead.
Friday 11/16/18
Treadmill :40/:20’s
[email protected]
[email protected]
1:[email protected]
BJJ
Drilling leg locks and hour.
Saturday 11/17/18
BJJ
Same as yesterday.
Mr.Sinister
Well-known member
Sunday 11/18/18
Hips and tempering
DL 5x5x290
Treadmill 7.2mph
1) Trap Bar 3x14x260
Horizontal Abs 3x15x101
2) Glute Bridge 3x15x181
Land mines 3x10x71.5
3) Band GM’s 3x15xGreen,16,17xGreen
Burpees 3x6,7,7
Calves and lever bar. Getting sick. Hopefully it’s minor and passes quickly.
Hips and tempering
DL 5x5x290
Treadmill 7.2mph
1) Trap Bar 3x14x260
Horizontal Abs 3x15x101
2) Glute Bridge 3x15x181
Land mines 3x10x71.5
3) Band GM’s 3x15xGreen,16,17xGreen
Burpees 3x6,7,7
Calves and lever bar. Getting sick. Hopefully it’s minor and passes quickly.
Mr.Sinister
Well-known member
Monday 11/19/18
Cuff, neck, tempering
Bench 5x10,10,10,11,11x170.5
Treadmill 7.3mph
1) Bench 3x15x133
Pulldowns 3x15x150.5
2) DB Laterals 3x12x35’s
DBOHP 3x8x50’s
3) Skulls 3x15x78
DB Fatz Curls 3x8x41.5’s
Band extensions, pull aparts, reliever
Backed Down on Laterals to 35’s. 40’s were too big a jump.
Cuff, neck, tempering
Bench 5x10,10,10,11,11x170.5
Treadmill 7.3mph
1) Bench 3x15x133
Pulldowns 3x15x150.5
2) DB Laterals 3x12x35’s
DBOHP 3x8x50’s
3) Skulls 3x15x78
DB Fatz Curls 3x8x41.5’s
Band extensions, pull aparts, reliever
Backed Down on Laterals to 35’s. 40’s were too big a jump.
Mr.Sinister
Well-known member
Wednesday 11/20/18
Hips and tempering
SSB Squats 5x8,9,9,10,10x244
Treadmill @7.3
1) Belt squat 3x12,12,15x70
Vertical Abs 3x15x101.25
2) SSBGM’s 3x10x98
Rotations 3x11xBlood
3) 45 hypers 3x12x5
Burpees 3x7
BJJ
Drilling 45 minutes
Positional rolling 4x1:00 and BOOM one of the white belts does something dumb and about breaks my foot off. Not sure how long, but I’m definitely gonna be out for a while. Looks like December tournament may be off the table.
Hips and tempering
SSB Squats 5x8,9,9,10,10x244
Treadmill @7.3
1) Belt squat 3x12,12,15x70
Vertical Abs 3x15x101.25
2) SSBGM’s 3x10x98
Rotations 3x11xBlood
3) 45 hypers 3x12x5
Burpees 3x7
BJJ
Drilling 45 minutes
Positional rolling 4x1:00 and BOOM one of the white belts does something dumb and about breaks my foot off. Not sure how long, but I’m definitely gonna be out for a while. Looks like December tournament may be off the table.