## the weight is a gift

**Moderator:** Dux

### the weight is a gift

Jan 2

Step mill

22 mins

Prowler

empty x 30 yds x 10

Step mill

22 mins

Prowler

empty x 30 yds x 10

Last edited by riotboo on Tue Jan 13, 2015 1:48 am, edited 2 times in total.

### Re: occult winds of porn and destiny

sat

8.6 mile mtb ride.

rain, cut it a bit short.

8.6 mile mtb ride.

rain, cut it a bit short.

### Re: red right hand

sunday

kb/bw stuff

picked up a freestanding heavy bag off of craigslist. wrestled it into the house and played with it a bit

kb/bw stuff

picked up a freestanding heavy bag off of craigslist. wrestled it into the house and played with it a bit

### Re: red right hand

Mon am gym wasn't horrible felt old and creaky tho.

Btn press

Bar X 5 X 3

65 X 1 X 3

75 X 1 X 3

Press

65 X 3 X 3

75 X 3 X 2

85 X 1

95 X 1

100 X 1

Floor press

25s x 10 X 3

Db shrugs

25s X 20 X 3

Db tri

25 X 12 X 3

Rows

70 X 10 X 3

Rd house and pull up singles

later

gi class

Btn press

Bar X 5 X 3

65 X 1 X 3

75 X 1 X 3

Press

65 X 3 X 3

75 X 3 X 2

85 X 1

95 X 1

100 X 1

Floor press

25s x 10 X 3

Db shrugs

25s X 20 X 3

Db tri

25 X 12 X 3

Rows

70 X 10 X 3

Rd house and pull up singles

later

gi class

### Re: red right hand

Wed

Pull downs

3 sets if 10

Sgdl

135 X 3 X 2

185 X 1 X 5

205 X 1 X 3

225 X 1

Clean grip dl 2 inch deficit trying to see which one I hated more

205 X 1 X 3

225 X 1

Stopped there

Rumble guts thought I might end up in a fail video

Pull downs

3 sets if 10

Sgdl

135 X 3 X 2

185 X 1 X 5

205 X 1 X 3

225 X 1

Clean grip dl 2 inch deficit trying to see which one I hated more

205 X 1 X 3

225 X 1

Stopped there

Rumble guts thought I might end up in a fail video

### Re: red right hand

Thursday lunch...cold

positive is it kept the college kids away

Hang clean

95 x 3 x 2

105 x 3 x 2

115 x 1 x 3

125 x 1

DB inclines

20s x 10 x 2

25s x 10

30s x 5

35s x 5

roadhouse

5 sets

pallof presses/ kb windmills

5 sets

later

gi class

positive is it kept the college kids away

Hang clean

95 x 3 x 2

105 x 3 x 2

115 x 1 x 3

125 x 1

DB inclines

20s x 10 x 2

25s x 10

30s x 5

35s x 5

roadhouse

5 sets

pallof presses/ kb windmills

5 sets

later

gi class

### Re: red right hand

Friday am

yoga at home

Sat am striking class

BH

Do

135 X 3 X 3

225 X 1 X 3

245 X 1 -- straps

265 X 1

225 X 1

Forgot I already pulled this week. Whoops!

Leg curls / gg/ bg

3 giant sets

sunday

sleep has been less than stellar for the last few days.

yoga

ez bike ride

yoga at home

Sat am striking class

BH

Do

135 X 3 X 3

225 X 1 X 3

245 X 1 -- straps

265 X 1

225 X 1

Forgot I already pulled this week. Whoops!

Leg curls / gg/ bg

3 giant sets

sunday

sleep has been less than stellar for the last few days.

yoga

ez bike ride

### Re: red right hand

monday

lunch

axle bench

40 x 5

60 x 5

80 x 5

90 x 5

100 x 5

naut shrug

45s x 10 x 5

Viking press

empty x 5 x 2

+ 20 x 5 x 2

+ 30 x 5

naut pulldowns

70 x 10 x 3

90 x 10 x 2

110 x 8

db incline

20s x 10 x 2

25s x 10 x 2

30s x 10

abs

4 way neck

bis

tris

lunch

axle bench

40 x 5

60 x 5

80 x 5

90 x 5

100 x 5

naut shrug

45s x 10 x 5

Viking press

empty x 5 x 2

+ 20 x 5 x 2

+ 30 x 5

naut pulldowns

70 x 10 x 3

90 x 10 x 2

110 x 8

db incline

20s x 10 x 2

25s x 10 x 2

30s x 10

abs

4 way neck

bis

tris

### Re: the weight is a gift

Tuesday pm

aikido

aikido

### Re: the weight is a gift

wed lunch

box squats

135 x 3 x 3

155 x 3 x 3

175 x 3

185 x 1

205 x 1

215 x 1

225 x 1

185 x 1 x 4

single leg squats

bw x 5 x 5

leg curls

5 sets

roadhouse

5 sets

picked up a cold somewhere. open office probably

take it easy tonight dosing on vit c and d.

box squats

135 x 3 x 3

155 x 3 x 3

175 x 3

185 x 1

205 x 1

215 x 1

225 x 1

185 x 1 x 4

single leg squats

bw x 5 x 5

leg curls

5 sets

roadhouse

5 sets

picked up a cold somewhere. open office probably

take it easy tonight dosing on vit c and d.

### Re: the weight is a gift

lunch

band pull aparts shoulder mob stuff

db inclines

20s x 10 x 2

25s x 10

30s x 5

35s x 5

25s x 5

bb incline...sketchy setup

bar x 5

65 x 3 x 3

75 x 3 x 3 enough of that

rope row

70 x 10 x 4 more grip work than back

db floor press/ shrugs / tri pump

25s x 10 x 3 giant sets

still too snotty for the mat

band pull aparts shoulder mob stuff

db inclines

20s x 10 x 2

25s x 10

30s x 5

35s x 5

25s x 5

bb incline...sketchy setup

bar x 5

65 x 3 x 3

75 x 3 x 3 enough of that

rope row

70 x 10 x 4 more grip work than back

db floor press/ shrugs / tri pump

25s x 10 x 3 giant sets

still too snotty for the mat

### Re: the weight is a gift

Sent my entry for an oly meet in April

lunch

hang pcs

95 x 3 x 2

105 x 3 x 2

115 x 3

125 x 1 x 3

ohs bar x 10 count x 5

fs

95 x 2

105 x 2

115 x 2

125 x 2

95 x 2

lunch

hang pcs

95 x 3 x 2

105 x 3 x 2

115 x 3

125 x 1 x 3

ohs bar x 10 count x 5

fs

95 x 2

105 x 2

115 x 2

125 x 2

95 x 2

### Re: the weight is a gift

sat

open mat

sunday

mt bike ride

Monday am. bank holiday

kb swings

30 lbs x 10 x 5

ohs hold 10 count at bottom

bar x 1 x 5

65 x 1

snatch drops

65 x 2 x 5

hip ps

65 x 1 x 5

75 x 1 x 3

seated db press

25s x 10 x 3

30s x 8 x 2

open mat

sunday

mt bike ride

Monday am. bank holiday

kb swings

30 lbs x 10 x 5

ohs hold 10 count at bottom

bar x 1 x 5

65 x 1

snatch drops

65 x 2 x 5

hip ps

65 x 1 x 5

75 x 1 x 3

seated db press

25s x 10 x 3

30s x 8 x 2

### Re: the weight is a gift

Monday pm

gi class

Tuesday am

yoga

pm

aikido

wed lunch

axle bench

40 x 5 x 2

60 x 3

80 x 3

90 x 3

100 x 3

110 x 3

120 x 3

push press

95 x 1, 2, 3, 1, 2, 3

105 x 1

115 x 1

125 x 1

shrugs

145 x 10 x 5

wide grip pullups/tris

gi class

Tuesday am

yoga

pm

aikido

wed lunch

axle bench

40 x 5 x 2

60 x 3

80 x 3

90 x 3

100 x 3

110 x 3

120 x 3

push press

95 x 1, 2, 3, 1, 2, 3

105 x 1

115 x 1

125 x 1

shrugs

145 x 10 x 5

wide grip pullups/tris

### Re: the weight is a gift

Thursday lunch

kb swings

3 sets

squats

135 x 3 x 5

155 x 3 x 3

185 x 1

205 x 1

225 x 1

205 x 1

185 x 1

135 x 3

assisted dip/ assisted towel pullups

5 sets

db curls

5 sets

leg curls 2 sets

later

gi class

kb swings

3 sets

squats

135 x 3 x 5

155 x 3 x 3

185 x 1

205 x 1

225 x 1

205 x 1

185 x 1

135 x 3

assisted dip/ assisted towel pullups

5 sets

db curls

5 sets

leg curls 2 sets

later

gi class

### Re: the weight is a gift

sat am

self defense 1.5 hours

gym

clean dls

doh

135 x 3 x 3

185 x 1 x 3

205 x 1

225 x 1

strapped

235 x 1

245 x 1 x 2

255 x 1 my si joint/glute didn't approve

235 x 1

185 x 1

18 inch dl

225 x 3

315 x 1

335 x 1

345 x 1

355 x 1

315 x 1

shrugs

225 x 10 x 3

roadhouse

3 sets

whew!

self defense 1.5 hours

gym

clean dls

doh

135 x 3 x 3

185 x 1 x 3

205 x 1

225 x 1

strapped

235 x 1

245 x 1 x 2

255 x 1 my si joint/glute didn't approve

235 x 1

185 x 1

18 inch dl

225 x 3

315 x 1

335 x 1

345 x 1

355 x 1

315 x 1

shrugs

225 x 10 x 3

roadhouse

3 sets

whew!

### Re: the weight is a gift

sunday

yoga and chores

Monday lunch

pc and pp

95 x 3 x 2

105 x 1 x 3

115 x 1 x 5

pc only

125 x 1 x 5

db inclines

20s x 10

25s x 10

30s x 5

35s x 5

pallof presses

3 sets

abs

pm

gi class

yoga and chores

Monday lunch

pc and pp

95 x 3 x 2

105 x 1 x 3

115 x 1 x 5

pc only

125 x 1 x 5

db inclines

20s x 10

25s x 10

30s x 5

35s x 5

pallof presses

3 sets

abs

pm

gi class

### Re: the weight is a gift

Tuesday

aikido

painful and clunky.

felt like lurch.

aikido

painful and clunky.

felt like lurch.

### Re: the weight is a gift

Wednesday

drilled for an hour with a grappler friend. always a refreshing perspective.

drilled for an hour with a grappler friend. always a refreshing perspective.

### Re: the weight is a gift

Thursday

gi class

Friday

lunch

kb swings x 12 x 6

leg exts x 12 x 4

fs

95 x 1, 2,3

105 x 1, 2

115 x 1, 2

125 x 1 x 2

135 x 1

145 x 1

150 x 1

box squat

135 x 3 x 4

155 x 3

175 x 1

185 x 1 x 3

later

yoga

gi class

Friday

lunch

kb swings x 12 x 6

leg exts x 12 x 4

fs

95 x 1, 2,3

105 x 1, 2

115 x 1, 2

125 x 1 x 2

135 x 1

145 x 1

150 x 1

box squat

135 x 3 x 4

155 x 3

175 x 1

185 x 1 x 3

later

yoga

### Re: the weight is a gift

sat am

open mat

2 hours. the yoga helped, a lot.

then gym

dls

135 x 3 x 3

225 x 1 x 3

235 x 1

245 x 1

225 x 1

235 x 1

245 x 1

255 x 1

260 x 1

225 x 1

18 in dls

225 x 3

315 x 1 x 3

335 x 1

345 x 1

315 x 1 x 3

and gym closing.

sunday

yoga at home

open mat

2 hours. the yoga helped, a lot.

then gym

dls

135 x 3 x 3

225 x 1 x 3

235 x 1

245 x 1

225 x 1

235 x 1

245 x 1

255 x 1

260 x 1

225 x 1

18 in dls

225 x 3

315 x 1 x 3

335 x 1

345 x 1

315 x 1 x 3

and gym closing.

sunday

yoga at home

### Re: the weight is a gift

mon am

mobility/stretching must make it a habit.

lunch b-day workout...I do what I want

db bench/shrug

25s x 10/12 x 3

bench

95 x 3 x 3

105 x 3

115 x 3

125 x 1

135 x 1

140 x 1

145 x 1

135 x 1

facepulls

5 sets

road house

5 sets

mobility/stretching must make it a habit.

lunch b-day workout...I do what I want

db bench/shrug

25s x 10/12 x 3

bench

95 x 3 x 3

105 x 3

115 x 3

125 x 1

135 x 1

140 x 1

145 x 1

135 x 1

facepulls

5 sets

road house

5 sets

### Re: the weight is a gift

thurs lunch

snatch balances

bar x 3 x 3

55 x 3 x 3

65 x 3

75 x 3

kb swings

x 10 x 6

squats

135 x 3 x 3

155 x 3

175 x 1

out of time

pm

taught aikido

sat

bjj self defense

gym

pc

95 x 3, 1

105 x 1 x 3

115 x 1 x 3

125 x 1 x 5

115 x 1

standing db press

20s, 25s, 30s, 35s, 20s

db tri stuff

kinda a cocked up week.

snatch balances

bar x 3 x 3

55 x 3 x 3

65 x 3

75 x 3

kb swings

x 10 x 6

squats

135 x 3 x 3

155 x 3

175 x 1

out of time

pm

taught aikido

sat

bjj self defense

gym

pc

95 x 3, 1

105 x 1 x 3

115 x 1 x 3

125 x 1 x 5

115 x 1

standing db press

20s, 25s, 30s, 35s, 20s

db tri stuff

kinda a cocked up week.

### Re: the weight is a gift

sunday

bike ride and yard work

Monday lunch

tired -- bike ride and stayed up too late

30 mins in between meetings

feet up bench

95 x 3 x 4

105 x 3

115 x 3

125 x 1

135 x 1

seated row

65 x 12 x 4

press

bar x 5

65 x 3

75 x 3

85 x 1

95 x 1

65 x 3

kb shrugs

20s (lbs) x 12 x 4

naut abs

80 x 15 x 2

later

bjj early class.

smoking a bowl. then some advil, shower and bed.

bike ride and yard work

Monday lunch

tired -- bike ride and stayed up too late

30 mins in between meetings

feet up bench

95 x 3 x 4

105 x 3

115 x 3

125 x 1

135 x 1

seated row

65 x 12 x 4

press

bar x 5

65 x 3

75 x 3

85 x 1

95 x 1

65 x 3

kb shrugs

20s (lbs) x 12 x 4

naut abs

80 x 15 x 2

later

bjj early class.

smoking a bowl. then some advil, shower and bed.

### Re: the weight is a gift

Tuesday

drilled at home

Wednesday lunch

Another short one

Sq

135 X 3 X 4

145 X 3

155 X 3

175 X 1

185 X 1

205 X 1

185 X 1

Sled

5 trips up and back

drilled at home

Wednesday lunch

Another short one

Sq

135 X 3 X 4

145 X 3

155 X 3

175 X 1

185 X 1

205 X 1

185 X 1

Sled

5 trips up and back