## Its hard to be a saint in the city

**Moderator:** Dux

### Its hard to be a saint in the city

Tuesday lunch

cardio

pm

bjj

wed

legs

thurs lunch

cardio

pm bjj

Sat am

yoga

gym

tbdl

135 x 3 x 3

185 x 2 x 5

205 x 2 x 5

215 x 2 x 3

assisted dips/chins

x 5 x 7

db inclines

20s x 10 x 3

25s 5 x 3

pull downs

wg x 15 x 2

leg curls/leg exts

x 10 x 4

low box squat with coreball

x 5 x 7

cardio

pm

bjj

wed

legs

thurs lunch

cardio

pm bjj

Sat am

yoga

gym

tbdl

135 x 3 x 3

185 x 2 x 5

205 x 2 x 5

215 x 2 x 3

assisted dips/chins

x 5 x 7

db inclines

20s x 10 x 3

25s 5 x 3

pull downs

wg x 15 x 2

leg curls/leg exts

x 10 x 4

low box squat with coreball

x 5 x 7

Last edited by riotboo on Fri Jan 15, 2016 1:47 am, edited 1 time in total.

### Re: That time and once again I'm bouncing around the room

Monday

lunch

treadmill

low bw box squats

db floor press

20s x 10 x 5

mp

bar x 5

65 x 3 x 3

75 x 3 x 3

85 x 3 x 3

pull downs

x 10 x 6

db curls

x 10 x 6

gg/bg

x 55

stretching

pm bjj

lunch

treadmill

low bw box squats

db floor press

20s x 10 x 5

mp

bar x 5

65 x 3 x 3

75 x 3 x 3

85 x 3 x 3

pull downs

x 10 x 6

db curls

x 10 x 6

gg/bg

x 55

stretching

pm bjj

### Re: That time and once again I'm bouncing around the room

Tuesday lunch

cardio

stretching

pm bjj

cardio

stretching

pm bjj

### Re: That time and once again I'm bouncing around the room

wed lunch

treadmill

front squat to box

bar x 5

65 x 3

85 x 3

95 x 3

105 x 3

115 x 1

125 x 1

130 x 1

115 x 1

kb rdl

16 kgs x 3 x bunch

step ups sideways

x 3 x 5 each

single leg toe touch

x 3 x 5

gg/bg/leg exts / leg curls

2 giant sets

pm

bagwork and ukemi at home

stretching

treadmill

front squat to box

bar x 5

65 x 3

85 x 3

95 x 3

105 x 3

115 x 1

125 x 1

130 x 1

115 x 1

kb rdl

16 kgs x 3 x bunch

step ups sideways

x 3 x 5 each

single leg toe touch

x 3 x 5

gg/bg/leg exts / leg curls

2 giant sets

pm

bagwork and ukemi at home

stretching

### Re: Its hard to be a saint in the city

thurs lunch ez bike ride

pm aikido

pm aikido

### Re: Its hard to be a saint in the city

fri yoga at home

sat

am bjj

pm aikido

sunday

gym

treadmill

medx torso x 12 x 2

naut back ext x 20

gg/bg x 35

box squat high

135 x 5, 5

155 x 5

175 x 3

185 x 3

205 x 3

225 x 3

single leg press

x 5, 6, 6, 7, 7

db sldls

x 5 x 4

db inclines

x 10 x 5

naut pull downs

x 10 x 4

naut vertical press

x 10 x 4

stretching

later bag work at home 30 mins

sat

am bjj

pm aikido

sunday

gym

treadmill

medx torso x 12 x 2

naut back ext x 20

gg/bg x 35

box squat high

135 x 5, 5

155 x 5

175 x 3

185 x 3

205 x 3

225 x 3

single leg press

x 5, 6, 6, 7, 7

db sldls

x 5 x 4

db inclines

x 10 x 5

naut pull downs

x 10 x 4

naut vertical press

x 10 x 4

stretching

later bag work at home 30 mins

### Re: Its hard to be a saint in the city

Monday am bjj private

pm aikido

Tuesday lunch

treadmill

axle bench

40 x 5 x 2

60 x 5 x 2

70 x 5 x 2

80 x 5 x 2

90 x 5 x 2

100 x 3

naut shrug x 10 x 5

fat bar rows x 10 x 5

tri push downs x 10 x 5

db curls x 10 x 5

stretching

pm bjj

pm aikido

Tuesday lunch

treadmill

axle bench

40 x 5 x 2

60 x 5 x 2

70 x 5 x 2

80 x 5 x 2

90 x 5 x 2

100 x 3

naut shrug x 10 x 5

fat bar rows x 10 x 5

tri push downs x 10 x 5

db curls x 10 x 5

stretching

pm bjj

### Re: Its hard to be a saint in the city

1.21 lunch

Treadmill

Med-x torso x 10

Gg/bg x 55

Pc

95 x 2 x 4

105 x 1 x 4

110 x 1 x 4

115 x 1 x 4

Kb fs x 5 x 5

Kb swings alt arms x 10 x 5

Leg exts x 10 x 4

Leg curls x 10 x 4

Abs x 40

Stretching

Hangry workout

pm aikdio

Treadmill

Med-x torso x 10

Gg/bg x 55

Pc

95 x 2 x 4

105 x 1 x 4

110 x 1 x 4

115 x 1 x 4

Kb fs x 5 x 5

Kb swings alt arms x 10 x 5

Leg exts x 10 x 4

Leg curls x 10 x 4

Abs x 40

Stretching

Hangry workout

pm aikdio

### Re: Its hard to be a saint in the city

1.22

usually take the day off but no idea what the weather will be like tomorrow

gym

tbdl

135 x 3 x 5

185 x 3

225 x 1

235 x 1 x 5

assisted dips / pullups

road house

early bjj class rolled a bit

usually take the day off but no idea what the weather will be like tomorrow

gym

tbdl

135 x 3 x 5

185 x 3

225 x 1

235 x 1 x 5

assisted dips / pullups

road house

early bjj class rolled a bit

### Re: Its hard to be a saint in the city

1.23 no snow here

am bjj

pm bike ride

am bjj

pm bike ride

### Re: Its hard to be a saint in the city

sunday

cardio

prowler/weighted carries

2 mins work 2 mins off x 8

then treadmill 20 mins heart rate @ 140

cardio

prowler/weighted carries

2 mins work 2 mins off x 8

then treadmill 20 mins heart rate @ 140

### Re: Its hard to be a saint in the city

Monday am 1.25

gym

gg/bg x 65

bench

65 x 5 x 2

75 x 5 x 2

85 x 5 x 2

95 x 5

105 x 3

band pull aparts x 12 x 5

iso row x 10 x 5

assisted dips x 6 x 5

fat bar rows x 10 x 4

road house

pm

aikido ended up teaching so we did dan arts.

gym

gg/bg x 65

bench

65 x 5 x 2

75 x 5 x 2

85 x 5 x 2

95 x 5

105 x 3

band pull aparts x 12 x 5

iso row x 10 x 5

assisted dips x 6 x 5

fat bar rows x 10 x 4

road house

pm

aikido ended up teaching so we did dan arts.

### Re: Its hard to be a saint in the city

Tuesday pm bjj

wed leg presses, leg curls, leg exts, bw box squats

thurs

gg/bg x 50

medx x 10 x 2

back ext x 10 x 2

work

mp up to 95 x 1

db bench alt arms x 8 x 6 sets

low rows x 10 x 5

pull downs x 10 x 5

bis/tris x 10 x 5

stretching

off to aikido

wed leg presses, leg curls, leg exts, bw box squats

thurs

gg/bg x 50

medx x 10 x 2

back ext x 10 x 2

work

mp up to 95 x 1

db bench alt arms x 8 x 6 sets

low rows x 10 x 5

pull downs x 10 x 5

bis/tris x 10 x 5

stretching

off to aikido

### Re: Its hard to be a saint in the city

sat early bjj

sunday bike ride

sunday bike ride

### Re: Its hard to be a saint in the city

Monday sux

dieting sux

treadmill

medx torso x 12

naut back ext x 20

gg/bg x 50

trap bar dl

135 x 3 x 3

185 x 3

205 x 1 x 2

215 x 1

225 x 1

185 x 1

Assisted dips/ pullups 5 x 5

biceps x 10 x 5

later women's bjj lunch class. need to find a way to make this happen more often -- good group

dieting sux

treadmill

medx torso x 12

naut back ext x 20

gg/bg x 50

trap bar dl

135 x 3 x 3

185 x 3

205 x 1 x 2

215 x 1

225 x 1

185 x 1

Assisted dips/ pullups 5 x 5

biceps x 10 x 5

later women's bjj lunch class. need to find a way to make this happen more often -- good group

### Re: Its hard to be a saint in the city

Wed

Treadmill

Medx torso × 10 × 2

Back ext × 10 × 2

Ggbg × 12 × 2

Bench

65 × 6 × 2

75 × 6 × 2

85 × 6 × 2

90 x 6

95 x 6

Paused

105 x 1

115 x 1 x 2

120 x 1 x 2

Face pulls × 10 × 5

Naut vertical press × 10 × 5

Nautilus pull down × 10 × 5

Low incline bench × 8 × 3

Stretching

pm bjj rolled 2 rounds afterwards

Treadmill

Medx torso × 10 × 2

Back ext × 10 × 2

Ggbg × 12 × 2

Bench

65 × 6 × 2

75 × 6 × 2

85 × 6 × 2

90 x 6

95 x 6

Paused

105 x 1

115 x 1 x 2

120 x 1 x 2

Face pulls × 10 × 5

Naut vertical press × 10 × 5

Nautilus pull down × 10 × 5

Low incline bench × 8 × 3

Stretching

pm bjj rolled 2 rounds afterwards

### Re: Its hard to be a saint in the city

2.4

lunch

treadmill

gg/bg x 50

box squat high

135 x 5 x 2

155 x 5 x 2

175 x 5

185 x 5

205 x 5

185 x 5

135 x 10

kb swings 25 x 10 x 5

kb clean and press 20s x 5 x 5

leg ext / curls x 10 x 3

pm

aikido

lunch

treadmill

gg/bg x 50

box squat high

135 x 5 x 2

155 x 5 x 2

175 x 5

185 x 5

205 x 5

185 x 5

135 x 10

kb swings 25 x 10 x 5

kb clean and press 20s x 5 x 5

leg ext / curls x 10 x 3

pm

aikido

### Re: Its hard to be a saint in the city

Friday bjj no rolling

sat gym

treadmill

medx x 12, 12,

back ext x 10, 10

gg/bg x 50

seated rows x 10, 10, 10 and pulled the plug there. went home and took a nap.

sunday

felt better bike ride 1.5 hours.

later yoga @ home

sat gym

treadmill

medx x 12, 12,

back ext x 10, 10

gg/bg x 50

seated rows x 10, 10, 10 and pulled the plug there. went home and took a nap.

sunday

felt better bike ride 1.5 hours.

later yoga @ home

### Re: Its hard to be a saint in the city

02.08.26

lunch

Feet up bench

Bar x 8 x 2

65 x 8 x 2

75 x 8

85 x 8

95 x 8

105 x 3

115 x 1

120 x 1

125 x 1

Kb swings alt hands x 10 x 5

Naut vertical press x 10 x 5

Pull down x 10 x 5

Bis/tris/shrugs x 10 x 5

pm aikido

lunch

Feet up bench

Bar x 8 x 2

65 x 8 x 2

75 x 8

85 x 8

95 x 8

105 x 3

115 x 1

120 x 1

125 x 1

Kb swings alt hands x 10 x 5

Naut vertical press x 10 x 5

Pull down x 10 x 5

Bis/tris/shrugs x 10 x 5

pm aikido

### Re: Its hard to be a saint in the city

tues

am yoga

pm bjj

am yoga

pm bjj

### Re: Its hard to be a saint in the city

2.10 lunch

Treadmill

Gg/bg x 40

Medx torso

Nautilus back ext

Rdls

95 x 3 x 2

105 x 3 x 2

115 x 3 x 2

125 x 3 x 2

Pc and pp

95 x 1 x 3

100 x 1 x 3

105 x 1 x 2

110 x 1

95 x 1

DB inclines x 10 x 5

Asst dips/pull ups 5 x 5

Single leg press x 6 x 5

Tris x 10 x 3

Stretching

pm bjj at new school rolled a bunch of rounds.

Treadmill

Gg/bg x 40

Medx torso

Nautilus back ext

Rdls

95 x 3 x 2

105 x 3 x 2

115 x 3 x 2

125 x 3 x 2

Pc and pp

95 x 1 x 3

100 x 1 x 3

105 x 1 x 2

110 x 1

95 x 1

DB inclines x 10 x 5

Asst dips/pull ups 5 x 5

Single leg press x 6 x 5

Tris x 10 x 3

Stretching

pm bjj at new school rolled a bunch of rounds.

### Re: Its hard to be a saint in the city

Thursday pm

rolling 30 mins then aikido for 2 hours. whupped

rolling 30 mins then aikido for 2 hours. whupped

### Re: Its hard to be a saint in the city

sat 2.13

bjj 2 classes

rolled 2 rounds afterwards

nap

dog walk

bjj 2 classes

rolled 2 rounds afterwards

nap

dog walk

### Re: Its hard to be a saint in the city

2.14

gym

treadmill

box squat high

135 x 5 x 3

155 x 5 x 2

175 x 5

185 x 5

205 x 2

215 x 3

MP

bar x 5

65 x 5 x 2

75 x 5 x 2

85 x 3

85 x 1

95 x 1 x 5

kb swings

12 kg x 10 x 6

gg/bg x 20

giant set x 10 x 4

naut pulldown/ naut vertical press / medx torso / naut back ext

road house x 5 sets

gym

treadmill

box squat high

135 x 5 x 3

155 x 5 x 2

175 x 5

185 x 5

205 x 2

215 x 3

MP

bar x 5

65 x 5 x 2

75 x 5 x 2

85 x 3

85 x 1

95 x 1 x 5

kb swings

12 kg x 10 x 6

gg/bg x 20

giant set x 10 x 4

naut pulldown/ naut vertical press / medx torso / naut back ext

road house x 5 sets

### Re: Its hard to be a saint in the city

sunday pm yoga at home

2.15 am

warmup

rdl 95 x 3 x 5

shrugs 95 x 10 x 5

db inclines

20s x 10 x 2

25s x 6 x 3

low row

70 x 10 x 5

db floor press paused

20s x 10 x 5

db curls/tris

gg/bg

medx torso

backext

stretching

Wed 2.17

Treadmill

4 giant sets

Leg exts x 10

Leg curls x 6

Gg/bg x 15

Nautilus abs x 10

Nautilus leg press

Single x 10 x 4

Then women's bjj class

2.15 am

warmup

rdl 95 x 3 x 5

shrugs 95 x 10 x 5

db inclines

20s x 10 x 2

25s x 6 x 3

low row

70 x 10 x 5

db floor press paused

20s x 10 x 5

db curls/tris

gg/bg

medx torso

backext

stretching

Wed 2.17

Treadmill

4 giant sets

Leg exts x 10

Leg curls x 6

Gg/bg x 15

Nautilus abs x 10

Nautilus leg press

Single x 10 x 4

Then women's bjj class