## the weight is a gift

**Moderator:** Dux

### Re: the weight is a gift

trap neck a bit jacked up

axle bench

90 x 3 x 5

100 x 3 x 3

db bench

20s x 8

25s x 8 x 3

seated row

65 x 10 x 4

band pull aparts

x 20 x 5

sled

5 trips up and back

axle bench

90 x 3 x 5

100 x 3 x 3

db bench

20s x 8

25s x 8 x 3

seated row

65 x 10 x 4

band pull aparts

x 20 x 5

sled

5 trips up and back

### Re: the weight is a gift

wed lunch

sled 10 trips up and back

oh sandbag carry (light) 6 trips up and back

kb swings 16 x 12 x 5

early gi class

sled 10 trips up and back

oh sandbag carry (light) 6 trips up and back

kb swings 16 x 12 x 5

early gi class

### Re: the weight is a gift

Thursday lunch

leg exts

5 sets

leg curls

5 sets

gms

bar x 5

65 x 3

95 x 3 x 3

105 x 3

115 x 3

squats

135 x 3 x 2

145 x 3

155 x 3

165 x 3

175 x 1

185 x 1

195 x 1

205 x 1

db curls

5 sets

later

gi class

leg exts

5 sets

leg curls

5 sets

gms

bar x 5

65 x 3

95 x 3 x 3

105 x 3

115 x 3

squats

135 x 3 x 2

145 x 3

155 x 3

165 x 3

175 x 1

185 x 1

195 x 1

205 x 1

db curls

5 sets

later

gi class

### Re: the weight is a gift

Friday

yoga

sat am

stand up class/ open mat

gym

pc / pp

95 x 1 x 5

105 x 1 x 5

115 x 1 x 3

left shoulder neck still a bit jacked

sg dls

125 x 2

135 x 2

145 x 2

155 x 2

165 x 2

175 x 2

pull downs 4 sets

road house (lt) 4 sets

yoga

sat am

stand up class/ open mat

gym

pc / pp

95 x 1 x 5

105 x 1 x 5

115 x 1 x 3

left shoulder neck still a bit jacked

sg dls

125 x 2

135 x 2

145 x 2

155 x 2

165 x 2

175 x 2

pull downs 4 sets

road house (lt) 4 sets

### Re: the weight is a gift

sunday bike ride

Tuesday

lunch

bench

95 x 3 x 3

105 x 3 x 2

115 x 3

125 x 3

135 x 2

140 x 1

fat bar row

75 x 10 x 4

db bench/shrug

25s x 8/12 x 2

30s x 8/12 x 2

35s x 8/12

road house

5 sets

naut freetrainer circuit x 5

face pulls/ push downs / curls / pull downs

abs

later

aikido

Tuesday

lunch

bench

95 x 3 x 3

105 x 3 x 2

115 x 3

125 x 3

135 x 2

140 x 1

fat bar row

75 x 10 x 4

db bench/shrug

25s x 8/12 x 2

30s x 8/12 x 2

35s x 8/12

road house

5 sets

naut freetrainer circuit x 5

face pulls/ push downs / curls / pull downs

abs

later

aikido

### Re: the weight is a gift

wed

one hour rolling at home.

one hour rolling at home.

### Re: the weight is a gift

Thursday

aikido

right knee locked up a few times...the good knee

Friday

box squats no more oly squats for a while

135 x 3 x 3

155 x 3 x 2

175 x 3

190 x 1

205 x 1

215 x 1

185 x 3

135 x 3

leg exts/ leg curls

3 sets each

db curls

6 sets

knee felt fine. maybe too tight in hams and hips?

stretching

aikido

right knee locked up a few times...the good knee

Friday

box squats no more oly squats for a while

135 x 3 x 3

155 x 3 x 2

175 x 3

190 x 1

205 x 1

215 x 1

185 x 3

135 x 3

leg exts/ leg curls

3 sets each

db curls

6 sets

knee felt fine. maybe too tight in hams and hips?

stretching

### Re: the weight is a gift

mixed up weekend

sat

bike ride about 1 hour 10 mins. app got paused, so no idea of distance.

trails are so sloppy right now, I rode at river front park. found a dry loop and did it 2x.

no bjj due to parade? marathon? who knows, road closed.

sun 33 and rain

gym only open 8-12 due to bb game that will probably not happen

pc

95 x 3 x 2

105 x 3

115 x 1 x 3

125 x 1 x 3

135 x 1

125 x 1 x 3

shittiest bar ever should have brought mine

rdls

125 x 3

135 x 3

145 x 3

155 x 3

160 x 3

db bench

20s x 10 x 3

25s x 10 x 2

Viking press

5 x 5

pallof presses/abs/roadhouse/pullups

may try to make the makeup bjj class this after noon.

sat

bike ride about 1 hour 10 mins. app got paused, so no idea of distance.

trails are so sloppy right now, I rode at river front park. found a dry loop and did it 2x.

no bjj due to parade? marathon? who knows, road closed.

sun 33 and rain

gym only open 8-12 due to bb game that will probably not happen

pc

95 x 3 x 2

105 x 3

115 x 1 x 3

125 x 1 x 3

135 x 1

125 x 1 x 3

shittiest bar ever should have brought mine

rdls

125 x 3

135 x 3

145 x 3

155 x 3

160 x 3

db bench

20s x 10 x 3

25s x 10 x 2

Viking press

5 x 5

pallof presses/abs/roadhouse/pullups

may try to make the makeup bjj class this after noon.

### Re: the weight is a gift

Monday

sled/kb swings @ lunch

sled/kb swings @ lunch

### Re: the weight is a gift

Tuesday upper

wed early bjj

thurs

box squat

135 x 3 x 3

155 x 3 x 2

175 x 3

195 x 1

215 x 1

225 x 1

205 x 1

185 x 1

165 x 3

145 x 3 x 2

single leg press

5 x 5

sldl dbs

5 x 5

hmm. Obama is visiting my fair city tomorrow. chance of lunch workout tomorrow...slim.

wed early bjj

thurs

box squat

135 x 3 x 3

155 x 3 x 2

175 x 3

195 x 1

215 x 1

225 x 1

205 x 1

185 x 1

165 x 3

145 x 3 x 2

single leg press

5 x 5

sldl dbs

5 x 5

hmm. Obama is visiting my fair city tomorrow. chance of lunch workout tomorrow...slim.

### Re: the weight is a gift

Made it back just in time!

PC

95 X 3 X 2

105 X 3 X 2

115 X 1 X 3

125 X 1 X 3

130 X 1 hit myself in the throat

120 X 1 X 3

Assisted dips

5x5

PC

95 X 3 X 2

105 X 3 X 2

115 X 1 X 3

125 X 1 X 3

130 X 1 hit myself in the throat

120 X 1 X 3

Assisted dips

5x5

### Re: the weight is a gift

weekend

allergies

Monday

bb style workout upper body

tues

gi class

allergies

Monday

bb style workout upper body

tues

gi class

### Re: the weight is a gift

wed

rolling at home

Thursday

Thursday

Kb X 12 X 3

Box squat

135 X 3 X 5

155 X 3 X 3

185 X 1

205 X 1

225 X 1

235 X 1 X 2

205 X 1

185 X 1

Leg ext

4 sets

Leg curls

4 sets

Rdhouse

4 sets

pm

aikido

rolling at home

Thursday

Thursday

Kb X 12 X 3

Box squat

135 X 3 X 5

155 X 3 X 3

185 X 1

205 X 1

225 X 1

235 X 1 X 2

205 X 1

185 X 1

Leg ext

4 sets

Leg curls

4 sets

Rdhouse

4 sets

pm

aikido

### Re: the weight is a gift

sat am

basics class

gym

dl

135 x 3 x 3

+ straps

225 x 1

235 x 1

245 x 1

255 x 1

225 x 2

235 x 2

245 x 1

255 x 1

225 x 3

shrugs

135 x 10

225 x 6, 8, 10

Viking press

6 x 5

basics class

gym

dl

135 x 3 x 3

+ straps

225 x 1

235 x 1

245 x 1

255 x 1

225 x 2

235 x 2

245 x 1

255 x 1

225 x 3

shrugs

135 x 10

225 x 6, 8, 10

Viking press

6 x 5

### Re: the weight is a gift

sunday

yoga/bjj

Monday

db inclines

20s x 12 x 5

mp

up to 95 x 1

pp

105 x 1

115 x 1

125 x 1

standing db press

20s x 10 x 5

naut pull downs

4 sets

bis/ tris

5 sets each

pullups

singles and doubles throughout

yoga/bjj

Monday

db inclines

20s x 12 x 5

mp

up to 95 x 1

pp

105 x 1

115 x 1

125 x 1

standing db press

20s x 10 x 5

naut pull downs

4 sets

bis/ tris

5 sets each

pullups

singles and doubles throughout

### Re: the weight is a gift

Tuesday rolling at home

Thursday

yardwork and aikido

Friday

Incline

Up to 95 X 3 waiting for a platform

Dl

135 X 3 X 3

Add straps

225 X 1 X 3

245 X 1

255 X 1

265 X 1

235 X 1 X 5

Dbl oh to see if I could

225 X 3 had to reset grip after each rep

Pleased. Need to just hang out in the 75 to 80 percent range for now

Assisted dips

5 6 7 5 6

Thursday

yardwork and aikido

Friday

Incline

Up to 95 X 3 waiting for a platform

Dl

135 X 3 X 3

Add straps

225 X 1 X 3

245 X 1

255 X 1

265 X 1

235 X 1 X 5

Dbl oh to see if I could

225 X 3 had to reset grip after each rep

Pleased. Need to just hang out in the 75 to 80 percent range for now

Assisted dips

5 6 7 5 6

### Re: the weight is a gift

sat

bjj

gym

Box squat

135 x 3 x 4

145 x 3 x 4

155 x 3

leg exts / leg curls

4 super sets

rdhouse

5 sets

pullups

bjj

gym

Box squat

135 x 3 x 4

145 x 3 x 4

155 x 3

leg exts / leg curls

4 super sets

rdhouse

5 sets

pullups

### Re: the weight is a gift

Monday

Floor press paused

Bar X 5

65 X 5

75 X 5

85 X 3

105 X 3

115 X 1

125 X 1

Tng

130 X 1

135 X 1

Face pulls, tri pds, shoulder stretch

Purlple band X bunch

Db inclines

20 x 12

25s X 12 X 4

Pull downs nautilus

5 sets

Db curls; tris; shoulders

3 burnout giant sets

Shoulders looked good and felt great

later

bjj

Floor press paused

Bar X 5

65 X 5

75 X 5

85 X 3

105 X 3

115 X 1

125 X 1

Tng

130 X 1

135 X 1

Face pulls, tri pds, shoulder stretch

Purlple band X bunch

Db inclines

20 x 12

25s X 12 X 4

Pull downs nautilus

5 sets

Db curls; tris; shoulders

3 burnout giant sets

Shoulders looked good and felt great

later

bjj

### Re: the weight is a gift

Tuesday

am

bag work for cardio

pm aikido

wed

lunch

fs

waved up to 160 x 1

later gi class

am

bag work for cardio

pm aikido

wed

lunch

fs

waved up to 160 x 1

later gi class

### Re: the weight is a gift

weekend was yoga, bjj, biking

walking dead finale party

Monday

lunch

pc

95 x 1 x 5

105 x 1 x 3

115 x 1 x 3

120, 125, 130 x 1

120, 125, 130 x 1

assisted dips

4 x 6

pull downs

4 x 12

db bench

5 x 5

db oh

5 x 5

on the fence about bjj...need to straighten the house.

start on call 04.01 for the month.

walking dead finale party

Monday

lunch

pc

95 x 1 x 5

105 x 1 x 3

115 x 1 x 3

120, 125, 130 x 1

120, 125, 130 x 1

assisted dips

4 x 6

pull downs

4 x 12

db bench

5 x 5

db oh

5 x 5

on the fence about bjj...need to straighten the house.

start on call 04.01 for the month.

### Re: the weight is a gift

looking like a deload week.

lunch

box squat low

135 x 3 x 5

185 x 1 x 2

205 x 1

225 x 1

leg exts

4 sets

leg curls

4 sets

rdhouse

4 sets

stuck in meetings all afternoon no bjj today

lunch

box squat low

135 x 3 x 5

185 x 1 x 2

205 x 1

225 x 1

leg exts

4 sets

leg curls

4 sets

rdhouse

4 sets

stuck in meetings all afternoon no bjj today

### Re: the weight is a gift

sunday 4.5 7 mile bike ride

Tuesday

kbs at home then

aikido

Tuesday

kbs at home then

aikido

### Re: the weight is a gift

incline

bar x 3

65 x 3 x 4

75 x 3 x 2

85 x 3

95, 105, 110 x 1

enough of that

shrugs strict no straps

135 x 10 x 2

155 x 10 x 2

175 x 10

tris and facepulls

4 super sets

took a shitty breakfall at aikido and got no sleep last night. bit of a grind.

bar x 3

65 x 3 x 4

75 x 3 x 2

85 x 3

95, 105, 110 x 1

enough of that

shrugs strict no straps

135 x 10 x 2

155 x 10 x 2

175 x 10

tris and facepulls

4 super sets

took a shitty breakfall at aikido and got no sleep last night. bit of a grind.

### Re: the weight is a gift

Thursday

aikido

now my quad tendon is bugging me. blah

Friday

fs/pp

95 x 2/1 x 3

100 x 2/1 x 3

105 x 2/1

110 x 2/1

box squats

135 x 3 x 3 -- quad did not like that at all

high bar then

135 x 3

155 x 3

175 x 1

185 x 1

leg press

15 x 5

Leg curls

8 x 5

roadhouse /abs

aikido

now my quad tendon is bugging me. blah

Friday

fs/pp

95 x 2/1 x 3

100 x 2/1 x 3

105 x 2/1

110 x 2/1

box squats

135 x 3 x 3 -- quad did not like that at all

high bar then

135 x 3

155 x 3

175 x 1

185 x 1

leg press

15 x 5

Leg curls

8 x 5

roadhouse /abs

### Re: the weight is a gift

Sat am

10 mile trail ride

Aikido

Monday am

2.5 board

95 X 5 X 3

105 X 5 X 2

115 X 3

135 X 1

145 X 1

150 X 1

SG pulls

95 X 3

105 X 1 X 8

Db incline/shrugs

5 sets of 10

pull downs

5 sets of 10

Assisted dips

5 X 5

Rdhouse

3 sets

later bjj. everyone was pretty lazy and chill

10 mile trail ride

Aikido

Monday am

2.5 board

95 X 5 X 3

105 X 5 X 2

115 X 3

135 X 1

145 X 1

150 X 1

SG pulls

95 X 3

105 X 1 X 8

Db incline/shrugs

5 sets of 10

pull downs

5 sets of 10

Assisted dips

5 X 5

Rdhouse

3 sets

later bjj. everyone was pretty lazy and chill