## the weight is a gift

**Moderator:** Dux

### Re: the weight is a gift

Catch up

sat am standing class

gym

tbdl up to 285 x 1

hang pc up to 120 x 1 x 2

db bench

sunday

bike ride

Monday

lunch

3 board

up to 100 x 1 x 3

kb rows 5 x 5

seated naut rows 8 x6

seated naut bench press 8 x 6

box squats bw

road house

pm aikido

hamstrings and hips are sore

sat am standing class

gym

tbdl up to 285 x 1

hang pc up to 120 x 1 x 2

db bench

sunday

bike ride

Monday

lunch

3 board

up to 100 x 1 x 3

kb rows 5 x 5

seated naut rows 8 x6

seated naut bench press 8 x 6

box squats bw

road house

pm aikido

hamstrings and hips are sore

### Re: the weight is a gift

sat stand up

sunday bike ride

Monday bench /aikido

Tuesday bike/ bjj

wed bjj

Thursday

legs

bjj

Friday

bike ride

pc

95 x 3 x 2

105 x 1 x 3

115 x 1 x 3 -- shoulder complained

sat

tbdl

135 x 3 x 3

225 x 1

235 x 1

245 x 1 x 3

255 x 1 x 3

machine bench

x 10 x 3

x 12 x 3

then

open mat

sunday bike ride

Monday bench /aikido

Tuesday bike/ bjj

wed bjj

Thursday

legs

bjj

Friday

bike ride

pc

95 x 3 x 2

105 x 1 x 3

115 x 1 x 3 -- shoulder complained

sat

tbdl

135 x 3 x 3

225 x 1

235 x 1

245 x 1 x 3

255 x 1 x 3

machine bench

x 10 x 3

x 12 x 3

then

open mat

### Re: the weight is a gift

so, out of office for a bit

car accident and flooding have kept me away from the gym

Tuesday

bjj

car accident and flooding have kept me away from the gym

Tuesday

bjj

### Re: the weight is a gift

wed lunch

band shoulders

bw squats

bench

lots of warm up

95 x 1 x 3

105 x 1 x 5

115 x 1

95 x 2 x 3

rows 3 sets

medx torso 3 sets

machine press 3 sets

pm

bjj /rolled

band shoulders

bw squats

bench

lots of warm up

95 x 1 x 3

105 x 1 x 5

115 x 1

95 x 2 x 3

rows 3 sets

medx torso 3 sets

machine press 3 sets

pm

bjj /rolled

### Re: the weight is a gift

Thursday lunch

pcs up to 120 x 1 x 2

pm bjj

Friday walking stretching

Sat am standup class

gym

Box squats

135 x 3 x 3

145 x 3 x 3

155 x 3

185 x 3

205 x 1

215 x 1 x 3

225 x 1

205 x 2

185 x 1

135 x 3

leg exts x 12 x 5

kb swings x 10 x 6

floor press x 8 x 8

stretching

pcs up to 120 x 1 x 2

pm bjj

Friday walking stretching

Sat am standup class

gym

Box squats

135 x 3 x 3

145 x 3 x 3

155 x 3

185 x 3

205 x 1

215 x 1 x 3

225 x 1

205 x 2

185 x 1

135 x 3

leg exts x 12 x 5

kb swings x 10 x 6

floor press x 8 x 8

stretching

### Re: the weight is a gift

Monday

Hopefully light at the end of the tunnel with the insurance co. Processing is taking longer than usual with all the flood claims.

Lunch

floor presses 8 x 8

pull downs x 10 x 5

machine bench x 10 x 5

pm bjj

wed lunch

longer warmup

hang clean

95 x 1 x 6

105 x 1 x 6

110 x 1 x 6

db overhead

15s x 5 x 2

20s x 5 x 3

25s x 5 x 3

rev hypers

x 10 x 4

pm bjj/positional rolling

Hopefully light at the end of the tunnel with the insurance co. Processing is taking longer than usual with all the flood claims.

Lunch

floor presses 8 x 8

pull downs x 10 x 5

machine bench x 10 x 5

pm bjj

wed lunch

longer warmup

hang clean

95 x 1 x 6

105 x 1 x 6

110 x 1 x 6

db overhead

15s x 5 x 2

20s x 5 x 3

25s x 5 x 3

rev hypers

x 10 x 4

pm bjj/positional rolling

### Re: the weight is a gift

thurs

short trail jog with jax nearly stepped on a snake

pm bjj

beer x 4

taking tomorrow off to go to state fair and eat horrible fried food.

short trail jog with jax nearly stepped on a snake

pm bjj

beer x 4

taking tomorrow off to go to state fair and eat horrible fried food.

### Re: the weight is a gift

sat

stand up class

gym

tbdl up to 255 x 1

db ohs x 5 x 10

pullups

db culrs

stand up class

gym

tbdl up to 255 x 1

db ohs x 5 x 10

pullups

db culrs

### Re: the weight is a gift

missed a week logging. oops.

sat no standup class

did ~35 mins bag work at home

then gym

warmup

treadmill 7 mins

kb swings x 10 x 4

kb goblet sq x 5 x 5

tb dl

135 x 3, 5

185 x 3

205 x 1

225 x 1

245 x 1

255 x 1 x 2 -- back just would not loosen up

225 x 1

135 x 3

bb press

bar x 5, 3

65 x 3, 3, 3

75 x 3

85 x 3

90 x 1 x 3

no pain. ok.

pull down 5 sets

cg row 5 sets

machine press 3 sets

sun

ez jog with jax 30 mins

gym

giant set x 5

leg ext, leg curl, gg, bg

giant set x 5

bw sq to low box, db slds, db curls

leg press/calves x 5

back felt pretty good after this

sat no standup class

did ~35 mins bag work at home

then gym

warmup

treadmill 7 mins

kb swings x 10 x 4

kb goblet sq x 5 x 5

tb dl

135 x 3, 5

185 x 3

205 x 1

225 x 1

245 x 1

255 x 1 x 2 -- back just would not loosen up

225 x 1

135 x 3

bb press

bar x 5, 3

65 x 3, 3, 3

75 x 3

85 x 3

90 x 1 x 3

no pain. ok.

pull down 5 sets

cg row 5 sets

machine press 3 sets

sun

ez jog with jax 30 mins

gym

giant set x 5

leg ext, leg curl, gg, bg

giant set x 5

bw sq to low box, db slds, db curls

leg press/calves x 5

back felt pretty good after this

### Re: the weight is a gift

Monday pm

gym

db inclines

20s x 10 x 4

25s x 5 x 3

pull downs

90 x 10 x 4

back exts machine

? x 10 x 4

floor press

20s x 5 x 3

25s x 5 x 3

bw box squats/ stretching

then bjj

no rolling. not the way I would have scheduled the day, but made the best of it.

gym

db inclines

20s x 10 x 4

25s x 5 x 3

pull downs

90 x 10 x 4

back exts machine

? x 10 x 4

floor press

20s x 5 x 3

25s x 5 x 3

bw box squats/ stretching

then bjj

no rolling. not the way I would have scheduled the day, but made the best of it.

### Re: the weight is a gift

tues

lunch cardio

pm taught aikido

wed lunch

pc

95 x 1, 2

105 x 1 x 3

115 x 1 x 3

125 x 1 x 3

115 x 1

fat bar rows

x 10 x 5

bis/tris

5 super sets

gg/bg machine

x 15 x 3

pm bjj

lunch cardio

pm taught aikido

wed lunch

pc

95 x 1, 2

105 x 1 x 3

115 x 1 x 3

125 x 1 x 3

115 x 1

fat bar rows

x 10 x 5

bis/tris

5 super sets

gg/bg machine

x 15 x 3

pm bjj

### Re: the weight is a gift

sunday

ez bike ride in the rain,

Monday

lunch rushed

mp up to 95 x 1

facepulls x 12 x 5

tris x 10 x 5

pm

bjj

time change and rain for the last 2-3 days has zapped my energy.

Tuesday aikido pm

wed bjj pm

ez bike ride in the rain,

Monday

lunch rushed

mp up to 95 x 1

facepulls x 12 x 5

tris x 10 x 5

pm

bjj

time change and rain for the last 2-3 days has zapped my energy.

Tuesday aikido pm

wed bjj pm

Last edited by riotboo on Sat Nov 07, 2015 7:42 pm, edited 1 time in total.

### Re: the weight is a gift

Thursday conditioning aikido

sat

no gi

gym

tbdl

135 x 3, 3

185 x 1

205 x 1

235 x 1 x 2

255 x 1 x 10

235 x 1 x 5

db inclines

20s x 10 x 5

25s x 5 x 3

30s x 5 x 2

db curls x 6 x 8

gg/bg 60 reps each

shower shandy

sat

no gi

gym

tbdl

135 x 3, 3

185 x 1

205 x 1

235 x 1 x 2

255 x 1 x 10

235 x 1 x 5

db inclines

20s x 10 x 5

25s x 5 x 3

30s x 5 x 2

db curls x 6 x 8

gg/bg 60 reps each

shower shandy

### Re: the weight is a gift

sunday

bike ride

bike ride

### Re: the weight is a gift

Monday lunch

treadmill warmup

gg/bg 50 reps

mp

bar x 5 x 2

65 x 5 x 2

75 x 3 x 2

85 x 1

95 x 1 x 5

seated row

x 10 x 6

db floor press paused

20s x 10 x 5

tris

x 10 x 3

abs

stretching

pm bjj skipped rolling...my aikido sensei's b-day. bought him a couple of beers.

Tuesday rolling at home

wed am

Treadmill wup

GG/BG 60 reps

SG dl + shrug

95 x 3 x 3

105 x 3 x 3

PC

105 x 2 x 3

115 x 1, 2, 1, 1, 1,, 1

125 x 1, 1

RDLs

135 x 3 x 5

assisted dip x 6 x 5

db bench

25s x 5 x 5

stretching

pm bjj

Thursday neck sore.

ez cardio at lunch

sat 11.14 am

Treadmill

gg/bg 60 reps each

assisted dips

5 x 5

TBDL

135 x 3 x 3

185 x 3

205 x 3

225 x 3

245 x 1

265 x 1

275 x 1

295 x 1

315 x 1

245 x 1 x 3

naut seated vertical press/ naut pull downs / naut abs

10 x 5 giant set

stretching 12 mins

pleased to see 3 plates again. even if its on a trap bar.

treadmill warmup

gg/bg 50 reps

mp

bar x 5 x 2

65 x 5 x 2

75 x 3 x 2

85 x 1

95 x 1 x 5

seated row

x 10 x 6

db floor press paused

20s x 10 x 5

tris

x 10 x 3

abs

stretching

pm bjj skipped rolling...my aikido sensei's b-day. bought him a couple of beers.

Tuesday rolling at home

wed am

Treadmill wup

GG/BG 60 reps

SG dl + shrug

95 x 3 x 3

105 x 3 x 3

PC

105 x 2 x 3

115 x 1, 2, 1, 1, 1,, 1

125 x 1, 1

RDLs

135 x 3 x 5

assisted dip x 6 x 5

db bench

25s x 5 x 5

stretching

pm bjj

Thursday neck sore.

ez cardio at lunch

sat 11.14 am

Treadmill

gg/bg 60 reps each

assisted dips

5 x 5

TBDL

135 x 3 x 3

185 x 3

205 x 3

225 x 3

245 x 1

265 x 1

275 x 1

295 x 1

315 x 1

245 x 1 x 3

naut seated vertical press/ naut pull downs / naut abs

10 x 5 giant set

stretching 12 mins

pleased to see 3 plates again. even if its on a trap bar.

### Re: the weight is a gift

sunday ez bike ride

Monday am

feet up bench

bar x 5

65 x 3 x 3

75 x 3

85 x 3

95 x 3

105 x 3

115 x 1

120 x 1 x 3

band pull aparts

x 12 x 5

naut seated bench

70 x 10 x 3

naut pull down

65, 85, 105, 115 x 10

pulley tris x 10 x 4

rdhouse x 3

Monday am

feet up bench

bar x 5

65 x 3 x 3

75 x 3

85 x 3

95 x 3

105 x 3

115 x 1

120 x 1 x 3

band pull aparts

x 12 x 5

naut seated bench

70 x 10 x 3

naut pull down

65, 85, 105, 115 x 10

pulley tris x 10 x 4

rdhouse x 3

### Re: the weight is a gift

Tuesday pm aikido

wed lunch

treadmill

gg/bg 50 reps

pc

95 x 1 x 5

105 x 1 x 5

115 x 1

leg curls

x 8 x 8

leg press

x 10 x 4

stretch

hip would not loosen up for some reason

pm taught aikido at the university...walking back and climb into truck: Charlie horse in my calf. I actually yelped. jeez. leg is still twitchy and sore 2 hours later.

wed lunch

treadmill

gg/bg 50 reps

pc

95 x 1 x 5

105 x 1 x 5

115 x 1

leg curls

x 8 x 8

leg press

x 10 x 4

stretch

hip would not loosen up for some reason

pm taught aikido at the university...walking back and climb into truck: Charlie horse in my calf. I actually yelped. jeez. leg is still twitchy and sore 2 hours later.

### Re: the weight is a gift

Thursday lunch

half hearted sled calf still still

pm

bjj

rolled a bit then out

Sat everything stiff

stand up

drilled instead of rolled after

gym

gg/bg x 60

back exts x 15

med-x torso x 15

leg exts x 10 x 4

leg press x 15 x 4

feet up bench

95 x 1 x 5

105 x 1 x 5

115 x 1 x 5

face pulls

iso rows

tris

assisted dips

should do chores but the sofa is calling...

half hearted sled calf still still

pm

bjj

rolled a bit then out

Sat everything stiff

stand up

drilled instead of rolled after

gym

gg/bg x 60

back exts x 15

med-x torso x 15

leg exts x 10 x 4

leg press x 15 x 4

feet up bench

95 x 1 x 5

105 x 1 x 5

115 x 1 x 5

face pulls

iso rows

tris

assisted dips

should do chores but the sofa is calling...

### Re: the weight is a gift

sunday am bike ride about 8 miles on the trail

pm mobility

pm mobility

### Re: the weight is a gift

Monday

lunch

treadmill gg/bg warmup

db inclines

20s x 10 x 5

25s x 5 x 2

30s x 5

Barbell shrugs

135 x 10 x 4

band pull aparts x 10 x 8

naut seated bench x 10 x 5

db shrugs x 10 x 5

cg rows x 10 x 5

assisted dips x 6 x 5

stretching

pm bjj rolling

lunch

treadmill gg/bg warmup

db inclines

20s x 10 x 5

25s x 5 x 2

30s x 5

Barbell shrugs

135 x 10 x 4

band pull aparts x 10 x 8

naut seated bench x 10 x 5

db shrugs x 10 x 5

cg rows x 10 x 5

assisted dips x 6 x 5

stretching

pm bjj rolling

### Re: the weight is a gift

wed lunch

kb swings x 12 x 5

gg/bg x 40

single leg press x 10 x 4

pc

95 x 1 x 5

105 x 1 x 5

115 x 1 x 5

box squat

135 x 3 x 5

db curls x 10 x 3

rushed. happy thanksgiving.

kb swings x 12 x 5

gg/bg x 40

single leg press x 10 x 4

pc

95 x 1 x 5

105 x 1 x 5

115 x 1 x 5

box squat

135 x 3 x 5

db curls x 10 x 3

rushed. happy thanksgiving.

### Re: the weight is a gift

Friday 11.27

treadmill warmup

gg/bg x 50

back exts x 15

axle bench

bar x 5, 5

65 x 3, 3

85 x 3

95 x 3

105 x 3

115 x 1

125 x 1

95 x 3

105 x 3

115 x 1

cg pull downs x 10 x 5

naut row x 8 x 5

db floor press x 8 x 5

tris x 10 x 5

stretching

sat

stand up 30 mins

rolling 45 mins

sunday 11.29

gym

treadmill, gg/bg x 50

hang cleans

95 x 2 x 3

105 x 2 x 3

115 x 2

120 x 2, 1, 1

125 x 1

assisted dips

5 x 5

stretching

Monday

bike ride

aikido

treadmill warmup

gg/bg x 50

back exts x 15

axle bench

bar x 5, 5

65 x 3, 3

85 x 3

95 x 3

105 x 3

115 x 1

125 x 1

95 x 3

105 x 3

115 x 1

cg pull downs x 10 x 5

naut row x 8 x 5

db floor press x 8 x 5

tris x 10 x 5

stretching

sat

stand up 30 mins

rolling 45 mins

sunday 11.29

gym

treadmill, gg/bg x 50

hang cleans

95 x 2 x 3

105 x 2 x 3

115 x 2

120 x 2, 1, 1

125 x 1

assisted dips

5 x 5

stretching

Monday

bike ride

aikido

### Re: the weight is a gift

Tuesday 12.01

lunch

gg/bg x 60

leg exts x 10 x 4

box squat

135 x 3 x 4

145 x 3 x 3

155 x 3

175 x 1

185 x 1

195 x 1

135 x 3

single leg press

x 6 each side x 5

leg curls

x 8 x 4

pm

bjj

lunch

gg/bg x 60

leg exts x 10 x 4

box squat

135 x 3 x 4

145 x 3 x 3

155 x 3

175 x 1

185 x 1

195 x 1

135 x 3

single leg press

x 6 each side x 5

leg curls

x 8 x 4

pm

bjj

### Re: the weight is a gift

wed lunch

gg/bg x 50

kb swings x 10 x 3

bb shrug

95 x 10 x 2

115 x 10

135 x 10 x 2

partial dl

185 x 3

205 x 3

225 x 3

iso row

25 x 10 x 2

30 x 10 x 2

assisted towel pullups/assisted dips

x 5 x 5

dbcurls x 8 x 5

stretching

gg/bg x 50

kb swings x 10 x 3

bb shrug

95 x 10 x 2

115 x 10

135 x 10 x 2

partial dl

185 x 3

205 x 3

225 x 3

iso row

25 x 10 x 2

30 x 10 x 2

assisted towel pullups/assisted dips

x 5 x 5

dbcurls x 8 x 5

stretching

### Re: the weight is a gift

Thursday

treadmill 20 mins lunch

pm bjj

Friday

treadmill

gg/bg x 50

tbdl

135 x 3 x 3

185 x 3

235 x 3

255 x 1 x 6

275 x 1

205 x 3

db inclines

20s x 10 x 3

25s x 10

30s x 8

35s x 5

25s x 5

20 x 5

kb fs

25s x 3 x 5

30s x 3 x 3

stretching

treadmill 20 mins lunch

pm bjj

Friday

treadmill

gg/bg x 50

tbdl

135 x 3 x 3

185 x 3

235 x 3

255 x 1 x 6

275 x 1

205 x 3

db inclines

20s x 10 x 3

25s x 10

30s x 8

35s x 5

25s x 5

20 x 5

kb fs

25s x 3 x 5

30s x 3 x 3

stretching