## Everything was beautiful and nothing hurt

**Moderator:** Dux

### Re: Everything was beautiful and nothing hurt

sat

open mat for an hour

gym

dl

135 x 3 x 5

225 x 1 x 3 add straps

235 x 1 x 3

245 x 1 x 3

225 x 2 x 3

shrugs

135 x 12 x 4

db curls

15s x 10 x 3

20s x 6 x 3

pullups doubles and singles

open mat for an hour

gym

dl

135 x 3 x 5

225 x 1 x 3 add straps

235 x 1 x 3

245 x 1 x 3

225 x 2 x 3

shrugs

135 x 12 x 4

db curls

15s x 10 x 3

20s x 6 x 3

pullups doubles and singles

### Re: Everything was beautiful and nothing hurt

Sunday

Neck jacked

Yoga and took jax for a long walk

Mon am

Band warm ups

Band pull a parts

2 board

95 X 3 X 2

95 X 5

105 X 3

105 X 5

115 X 3

135 X 3

145 X 2

150 X 1

155 X 1 -- should have went for 160

140 X 3

135 X 3

Viking press

5 X 5

Pull ups.

pm

gi fundametals

Neck jacked

Yoga and took jax for a long walk

Mon am

Band warm ups

Band pull a parts

2 board

95 X 3 X 2

95 X 5

105 X 3

105 X 5

115 X 3

135 X 3

145 X 2

150 X 1

155 X 1 -- should have went for 160

140 X 3

135 X 3

Viking press

5 X 5

Pull ups.

pm

gi fundametals

### Re: Everything was beautiful and nothing hurt

Tuesday lunch

kb swings

6 sets

box squats

135 x 3 x 5

155 x 3 x 3

185 x 3

205 x 1

215 x 1

185 x 1

pull ups

bw x 1, 2, 3, 1, 2

+ 10 x 1 x 8

pm

aikido

kb swings

6 sets

box squats

135 x 3 x 5

155 x 3 x 3

185 x 3

205 x 1

215 x 1

185 x 1

pull ups

bw x 1, 2, 3, 1, 2

+ 10 x 1 x 8

pm

aikido

### Re: Everything was beautiful and nothing hurt

Thursday

step mill 24 mins lunch

gi fundamentals pm

Fri

New bands! Green from muscle driver

Rev band dl

225 X 1 X 3

245 X 1 X 3

265 X 1 X 3

275 X 1 X 3

295 X 1

305 X 1

315 X 1

325 X 1

330 X 1

Curls

6 sets

step mill 24 mins lunch

gi fundamentals pm

Fri

New bands! Green from muscle driver

Rev band dl

225 X 1 X 3

245 X 1 X 3

265 X 1 X 3

275 X 1 X 3

295 X 1

305 X 1

315 X 1

325 X 1

330 X 1

Curls

6 sets

### Re: Everything was beautiful and nothing hurt

sat

open mat

later kb stuff at home

sun

ez bike ride then

gym

2 board

95 x 3 x 3

115 x 3

125 x 3

135 x 3

145 x 2

155 x 1

160 x 1

140 x 2

145 x 2

150 x 1

135 x 4

db incline / seated rows

4 supersets

face pulls /rope tris

5 supersets

pull ups

1, 2, 3, 1, 2, 3, 3, 1, 4

open mat

later kb stuff at home

sun

ez bike ride then

gym

2 board

95 x 3 x 3

115 x 3

125 x 3

135 x 3

145 x 2

155 x 1

160 x 1

140 x 2

145 x 2

150 x 1

135 x 4

db incline / seated rows

4 supersets

face pulls /rope tris

5 supersets

pull ups

1, 2, 3, 1, 2, 3, 3, 1, 4

### Re: Everything was beautiful and nothing hurt

stupid busy at work this week

Monday

early gi class

tues pm

aikido

wed lunch

leg exts/ single leg press

4 supersets

low box squat

135 x 3 x 5

155 x 3 x 4

175 x 1 x 3

db sldls

6 sets

pull ups/db curls

Monday

early gi class

tues pm

aikido

wed lunch

leg exts/ single leg press

4 supersets

low box squat

135 x 3 x 5

155 x 3 x 4

175 x 1 x 3

db sldls

6 sets

pull ups/db curls

### Re: Everything was beautiful and nothing hurt

Thursday lunch

db bench

25s x 10 x 3

30s x 3 x 2

bench

95 x 3 x 10

naut shrug

90 x 10 x 4

kb rows/ bis / tris

4 sets each

later

gi class

db bench

25s x 10 x 3

30s x 3 x 2

bench

95 x 3 x 10

naut shrug

90 x 10 x 4

kb rows/ bis / tris

4 sets each

later

gi class

### Re: Everything was beautiful and nothing hurt

sat

striking class at the academy

later

gym

rev green band deads

225 x 1 x 3

225 x 3

255 x 1 x 3

275 x 1

295 x 1

315 x 1

325 x 1

335 x 1

345 x 1

315 x 1 x 3

bb curls

4 sets

out of time

striking class at the academy

later

gym

rev green band deads

225 x 1 x 3

225 x 3

255 x 1 x 3

275 x 1

295 x 1

315 x 1

325 x 1

335 x 1

345 x 1

315 x 1 x 3

bb curls

4 sets

out of time

### Re: Everything was beautiful and nothing hurt

Monday

Schools out

2 bd

95 X 3 X 3

115 X 3 X 2

135 X 3

145 X 1

155 x 1

165 x 1

150 x 1

160 x 1

140 x 3 x 3

Low rows / ab

4 sets

later

gi class

Schools out

2 bd

95 X 3 X 3

115 X 3 X 2

135 X 3

145 X 1

155 x 1

165 x 1

150 x 1

160 x 1

140 x 3 x 3

Low rows / ab

4 sets

later

gi class

### Re: Everything was beautiful and nothing hurt

Tues

Box squats

135 X 3 X 5

155 X 3 X 5

175 X 1

195 X 1

205 X 1

215 X 1

185 X 2 X 3

KB swings

Pullups

later

gi class

Box squats

135 X 3 X 5

155 X 3 X 5

175 X 1

195 X 1

205 X 1

215 X 1

185 X 2 X 3

KB swings

Pullups

later

gi class

### Re: Everything was beautiful and nothing hurt

sat am

very good Christmas, but happy to get back to normal training/eating/schedule

kb swings

4 sets

rev band dls

225 x 3 x 2

245 x 1 x 3 -- straps

265 x 1

285 x 1

305 x 1

315 x 1

325 x 1

335 x 1 -- belt

345 x 1

355 x 1 -- ammonia and a little self talk

325 x 1

315 x 1 x 2

leg curls

5 sets

arm curls

5 sets

will test dl next week, won't be until after nyd due to gym schedule.

very good Christmas, but happy to get back to normal training/eating/schedule

kb swings

4 sets

rev band dls

225 x 3 x 2

245 x 1 x 3 -- straps

265 x 1

285 x 1

305 x 1

315 x 1

325 x 1

335 x 1 -- belt

345 x 1

355 x 1 -- ammonia and a little self talk

325 x 1

315 x 1 x 2

leg curls

5 sets

arm curls

5 sets

will test dl next week, won't be until after nyd due to gym schedule.

### Re: Everything was beautiful and nothing hurt

sunday

some doms in the back

stretching at home

bench

95 x 3 x 5

105 x 3

115 x 3

125 x 1

135 x 1

naut chest press

75 x 10 x 5

face pulls/ rope tris

5 super sets

db shrugs

5 sets

db oh

5 sets

gym is insane. wanted to bike, but rain has the trails closed for now.

some doms in the back

stretching at home

bench

95 x 3 x 5

105 x 3

115 x 3

125 x 1

135 x 1

naut chest press

75 x 10 x 5

face pulls/ rope tris

5 super sets

db shrugs

5 sets

db oh

5 sets

gym is insane. wanted to bike, but rain has the trails closed for now.

### Re: Everything was beautiful and nothing hurt

Monday lunch

treadmill / stretching

later

gi class

treadmill / stretching

later

gi class

### Re: Everything was beautiful and nothing hurt

Tues am

Took forever to warm up

Kb swings

10 sets light

Box squats

135 X 3 X 5

155 X 3 X 5

Leg exts / leg curls

X 10 X 2

Roadhouse

3 sets

KB windmills and cossack stretches

later

last gi class of the year.

Took forever to warm up

Kb swings

10 sets light

Box squats

135 X 3 X 5

155 X 3 X 5

Leg exts / leg curls

X 10 X 2

Roadhouse

3 sets

KB windmills and cossack stretches

later

last gi class of the year.

### Re: Everything was beautiful and nothing hurt

wed

lunch

ohp

65 x 3 x 3

75 x 3 x 3

85 x 1

95 x 1 x 3

100 x 1

105 x 1

110 x 1 ...not quite strict

95 x 1

db bench

25s x 10

30s x 5

35s x 5

40s x 5

45s x 5

shrugs

30s x 10 x 6

arms

10 sets total

lunch

ohp

65 x 3 x 3

75 x 3 x 3

85 x 1

95 x 1 x 3

100 x 1

105 x 1

110 x 1 ...not quite strict

95 x 1

db bench

25s x 10

30s x 5

35s x 5

40s x 5

45s x 5

shrugs

30s x 10 x 6

arms

10 sets total