## the weight is a gift

**Moderator:** Dux

### Re: the weight is a gift

tues ez bike ride at lunch

wed lousy workout this am.

Tried some kb swings and squats

Hang cleans

95 X 3 X 3

105 X 2 X 3

115 x 1 X 6

125 X 1

Box sq

135 X 3 X 3

Pulled the plug.

I know not to try this in the am without a warmup...

wed lousy workout this am.

Tried some kb swings and squats

Hang cleans

95 X 3 X 3

105 X 2 X 3

115 x 1 X 6

125 X 1

Box sq

135 X 3 X 3

Pulled the plug.

I know not to try this in the am without a warmup...

### Re: the weight is a gift

Thurs lunch

KB swings

4sets

Fs

95 x 2 x 3

105 X 2 X 2

115 X 2

125 X 1

135 X 1

15 inch rack pulls

135 X 3

225 X 3

275 X 1 X 3

295 X 1

305 X 1

50 degrees and raining

pm

bjj

KB swings

4sets

Fs

95 x 2 x 3

105 X 2 X 2

115 X 2

125 X 1

135 X 1

15 inch rack pulls

135 X 3

225 X 3

275 X 1 X 3

295 X 1

305 X 1

50 degrees and raining

pm

bjj

### Re: the weight is a gift

Fri lunch

CG bench

Bar X 5

65 X 5

85 X 5

95 X 3

105 X 3

115 X 1

125 X 1

135 X 1 not bad

Seated floor press

Bar X 5

65 X 3

70 X 3

75 X 2

80 X 1

85 X 1

90 X 1 forgot how tough these are

Assisted dips

5 X 5

BB CURLS

5 X 5

Pull downs

12 X 4

Abs

later yoga

CG bench

Bar X 5

65 X 5

85 X 5

95 X 3

105 X 3

115 X 1

125 X 1

135 X 1 not bad

Seated floor press

Bar X 5

65 X 3

70 X 3

75 X 2

80 X 1

85 X 1

90 X 1 forgot how tough these are

Assisted dips

5 X 5

BB CURLS

5 X 5

Pull downs

12 X 4

Abs

later yoga

### Re: the weight is a gift

sat

trail bike ride 13.5 miles. muddy. knee stiff afterwards but ok

tamales and mojitos cheat meal

sun

rain all night and into am

bike ride on paved trails 7 miles

gym

kb swings

x 12 x 3

rdls

135 x 3 x 6

145 x 3 x 3

leg press naut

x 20 x 3

finally got jax out for a good walk during a rain break. it is raining again.

pretty sure I have a meniscus tear on the right knee. we'll see how it shakes out after vacation

trail bike ride 13.5 miles. muddy. knee stiff afterwards but ok

tamales and mojitos cheat meal

sun

rain all night and into am

bike ride on paved trails 7 miles

gym

kb swings

x 12 x 3

rdls

135 x 3 x 6

145 x 3 x 3

leg press naut

x 20 x 3

finally got jax out for a good walk during a rain break. it is raining again.

pretty sure I have a meniscus tear on the right knee. we'll see how it shakes out after vacation

### Re: the weight is a gift

Tues

Db incline 6 sets X 10

Fat bar row 5 sets of 10

Assisted dips 5 X 5

Pull down 5 X 10

Seated oh 3 X 5

KB swings 10 X 3

Db incline 6 sets X 10

Fat bar row 5 sets of 10

Assisted dips 5 X 5

Pull down 5 X 10

Seated oh 3 X 5

KB swings 10 X 3

### Re: the weight is a gift

wed lunch

box squat

135 x 3 x 10

155 x 1 x 3

leg press 6 sets

kb swings

5 sets

db curls

5 sets

later

early fundamentals bjj

no rolling...knee ok, guardedly optimistic

box squat

135 x 3 x 10

155 x 1 x 3

leg press 6 sets

kb swings

5 sets

db curls

5 sets

later

early fundamentals bjj

no rolling...knee ok, guardedly optimistic

### Re: the weight is a gift

thurs am

bike ride

pm bjj fundamentals

drilling only afterwards

bike ride

pm bjj fundamentals

drilling only afterwards

### Re: the weight is a gift

sat bike ride

sunday bjj

gym upper body

Monday

Kb swings

30 X 10 X 6

Dls

135 X 3 X 4

225 X 1 X 4

235 X 1 X 2

245 X 1 X 2

Shrugs/abs

2 super sets

Headache.

pm

bjj

sunday bjj

gym upper body

Monday

Kb swings

30 X 10 X 6

Dls

135 X 3 X 4

225 X 1 X 4

235 X 1 X 2

245 X 1 X 2

Shrugs/abs

2 super sets

Headache.

pm

bjj

### Re: the weight is a gift

tues

bike

aikido

bike

aikido

### Re: the weight is a gift

wed lunch

kb swings

30 x 12 x 6

box squat

135 x 3 x 5

155 x 3 x 3

leg press

6 sets of 12

later

open mat worked mount escapes

kb swings

30 x 12 x 6

box squat

135 x 3 x 5

155 x 3 x 3

leg press

6 sets of 12

later

open mat worked mount escapes

### Re: the weight is a gift

sat epic bushwhack bike ride

sun

local ride 1 hour

later

bjj

pulled out the sinkboat

sun

local ride 1 hour

later

bjj

pulled out the sinkboat

### Re: the weight is a gift

monday

SG DL

135 x 3 x 3

155 x 3 x 2

165 x 3 -- add straps

185 x 3

195 x 3

205 x 3

Incline dbs/shrugs

20s x 10 / 10

25s x 10 / 10

30s x 10 / 10

35s x 5 / 10 x 4

Pull downs / tris Naut freedom trainer

4 sets of 10/10

db curls/ohs

20s x 5/5 x 5

assisted dips

6 x 6

abs/Paloff presses

3 sets each

later

bjj

iced knee

SG DL

135 x 3 x 3

155 x 3 x 2

165 x 3 -- add straps

185 x 3

195 x 3

205 x 3

Incline dbs/shrugs

20s x 10 / 10

25s x 10 / 10

30s x 10 / 10

35s x 5 / 10 x 4

Pull downs / tris Naut freedom trainer

4 sets of 10/10

db curls/ohs

20s x 5/5 x 5

assisted dips

6 x 6

abs/Paloff presses

3 sets each

later

bjj

iced knee

### Re: the weight is a gift

Tuesday

kbs/ab wheel at home for 22 mins

bjj iced knee afterwards

Wed lunch

Box squat

135 x 3 x 5

155 x 3 x 3

175 x 1 x 3

185 x 1

145 x 5

knee ok so far

leg press

6-7 sets of 12

pull thrus

4 sets of 10

pullups/roadhouse between sets

kbs/ab wheel at home for 22 mins

bjj iced knee afterwards

Wed lunch

Box squat

135 x 3 x 5

155 x 3 x 3

175 x 1 x 3

185 x 1

145 x 5

knee ok so far

leg press

6-7 sets of 12

pull thrus

4 sets of 10

pullups/roadhouse between sets

### Re: the weight is a gift

Thurs am bike

pm aikido

sat am

bjj beginners/striking class

then gym

14 inch dl

135 x 3 x 3

225 x 1 x 3

235 x 1 x 5

245 x 1 x 5

225 x 1

135 x 3

db incline

20s x 5 x 3

25s x 5 x 3

30s x 5 x 2

35s x 5

db shrugs

35 x 12 x 4

assisted dips

5 x 5

pullups

pm aikido

sat am

bjj beginners/striking class

then gym

14 inch dl

135 x 3 x 3

225 x 1 x 3

235 x 1 x 5

245 x 1 x 5

225 x 1

135 x 3

db incline

20s x 5 x 3

25s x 5 x 3

30s x 5 x 2

35s x 5

db shrugs

35 x 12 x 4

assisted dips

5 x 5

pullups

### Re: the weight is a gift

mon lunch

mini band warmups/light halos

axle bench

40 x 5

60 x 5 x 2

80 x 3

90 x 3

100 x 3

110 x 3

120 x 1

130 x 1

110 x 3

80 x 3

Viking press

5 x 5

seated row

x 10 x 4

assisted dips

x 8 x 4

chest flyes / pull downs/ back exts

x 10 x 4 giant sets

pm

bjj

mini band warmups/light halos

axle bench

40 x 5

60 x 5 x 2

80 x 3

90 x 3

100 x 3

110 x 3

120 x 1

130 x 1

110 x 3

80 x 3

Viking press

5 x 5

seated row

x 10 x 4

assisted dips

x 8 x 4

chest flyes / pull downs/ back exts

x 10 x 4 giant sets

pm

bjj

### Re: the weight is a gift

We'd

Early bjj class

Thurs

Kb swings X 12 X 4

Box squat

135 X 3 X 3

155 X 3

175 X 3

185 X 1

195 X 1

150 X 3 X 5

Pull through X 12 X 4

Nautilus leg press X 22

Roadhouse X 4

pm aikido

Early bjj class

Thurs

Kb swings X 12 X 4

Box squat

135 X 3 X 3

155 X 3

175 X 3

185 X 1

195 X 1

150 X 3 X 5

Pull through X 12 X 4

Nautilus leg press X 22

Roadhouse X 4

pm aikido

### Re: the weight is a gift

fri yoga

sat am 15 mile trail bike ride

getting ready to smoke a bowl and see mm:fury road

sat am 15 mile trail bike ride

getting ready to smoke a bowl and see mm:fury road

### Re: the weight is a gift

sun ez bike ride

bjj fundamentals class

mon am

press

bar x 5, 5

65 x 3, 3, 3

75 x 3

85 x 3

db inclines neutral grip

20s x 5, 5

25s x 5, 5

30s x 5, 5

fat bar rows

db shugs

pallof presses

tri exts

pm

bjj

finally rolled a bit

scrambles and guard passing still make me nervous

bjj fundamentals class

mon am

press

bar x 5, 5

65 x 3, 3, 3

75 x 3

85 x 3

db inclines neutral grip

20s x 5, 5

25s x 5, 5

30s x 5, 5

fat bar rows

db shugs

pallof presses

tri exts

pm

bjj

finally rolled a bit

scrambles and guard passing still make me nervous

### Re: the weight is a gift

wed

Disaster recovery drill at work...started sat, wraps up tonight

sneaked out at lunch

FS

bar x 5 x 2

65 x 3 x 2

85 x 3

95 x 3

105 x 3

115 x 3

leg press

x 10 x 7

rdl

135 x 3 x 5

leg curl/leg ext/ naut abs

2 giant sets

...and back to work

Disaster recovery drill at work...started sat, wraps up tonight

sneaked out at lunch

FS

bar x 5 x 2

65 x 3 x 2

85 x 3

95 x 3

105 x 3

115 x 3

leg press

x 10 x 7

rdl

135 x 3 x 5

leg curl/leg ext/ naut abs

2 giant sets

...and back to work

### Re: the weight is a gift

thurs

bike ride

bjj

bike ride

bjj

### Re: the weight is a gift

Fri

Kb

12 X 10 X 4

DL

135 X 3 X 3

225 X 1 X 3

235 X 1 X 3

Partial dls 15 in bar height

225 X 1

245 X 1

255 X 1

265 X 1

275 X 1

Roadhouse

4 sets

Kb

12 X 10 X 4

DL

135 X 3 X 3

225 X 1 X 3

235 X 1 X 3

Partial dls 15 in bar height

225 X 1

245 X 1

255 X 1

265 X 1

275 X 1

Roadhouse

4 sets

### Re: the weight is a gift

Monday 05.25.2015

axle bench

90 x 3 x 4

100 x 3 x 3

110 x 3 x 2

120 x 3

130 x 1

110 x 3

100 x 3

90 x 5

db inclines

25s x 5, 6, 7, 5, 5

db shrugs

pull downs

back exts

abs

roadhouse

5 sets each

axle bench

90 x 3 x 4

100 x 3 x 3

110 x 3 x 2

120 x 3

130 x 1

110 x 3

100 x 3

90 x 5

db inclines

25s x 5, 6, 7, 5, 5

db shrugs

pull downs

back exts

abs

roadhouse

5 sets each

### Re: the weight is a gift

wed 05.27

leg exts

4 sets

box sq

135 x 3, 4, 5, 6

155 x 3, 5

175 x 3

195 x 1

205 x 1

215 x 1

225 x 1

185 x 2

165 x 4

leg press

4 sets of 10

hamstring stuff

3 sets

roadhouse

5 sets

leg exts

4 sets

box sq

135 x 3, 4, 5, 6

155 x 3, 5

175 x 3

195 x 1

205 x 1

215 x 1

225 x 1

185 x 2

165 x 4

leg press

4 sets of 10

hamstring stuff

3 sets

roadhouse

5 sets

### Re: the weight is a gift

Back at it

Db inclines

5 sets

Pull downs

5 sets

Machine press

5 sets

Shrugs db

5 sets

Road house

5 sets

Db inclines

5 sets

Pull downs

5 sets

Machine press

5 sets

Shrugs db

5 sets

Road house

5 sets

### Re: the weight is a gift

Thurs am

Ez bike ride

Friday am

Box sq

135 X 3, 3, 4, 5

155 X 3, 4, 5

Shrugs

135 X 10 X 4

KB swings

Db curls

Halos

Palo pressed

Ez bike ride

Friday am

Box sq

135 X 3, 3, 4, 5

155 X 3, 4, 5

Shrugs

135 X 10 X 4

KB swings

Db curls

Halos

Palo pressed