sat sore as hell from bjj. like beginner sore. ouch.
sat am gym early this time
treadmill
mp up to 80 x 1
machine bench x 10 x 5
rows x 10 x 5
pull downs x 10 x 5
tris
stretching
later long walk with jax
sun...75 degrees! sun!
bike ride
stretching
Monday high of 39! rain!
and slipped out of the departmental lunch after the back slapping was done.
gym
treadmill
lower body circuit x 1
leg curls x 10 x 5
leg exts x 10 x 5
front sq to high box
up to 135 x 3
bis /tris
stretching.
later another bjj class
12.20
Treadmill
Band shoulder
Band pull a parts
Bench
bar x 5
65 x 3 x 3
75 x 3 x 3
85 x 3
DB floor press 4 sets
Kneeling oh dB press 4 sets
DB pullover 4 sets
Pull downs 4 sets
DB shrugs 4 sets
Its hard to be a saint in the city
Moderator: Dux
Re: Its hard to be a saint in the city
Last edited by riotboo on Wed Dec 21, 2016 10:53 pm, edited 1 time in total.
Re: Its hard to be a saint in the city
12.21
am ART
lunch
SS cardio 40 mins stretching
am ART
lunch
SS cardio 40 mins stretching
Re: Its hard to be a saint in the city
12.22 bike ride
12.23 am gym
treadmill
lower body circuit x 2
band adductors x 10 x 4
band shoulders x 10 x 2
kb swings x 10 x 5
kb windmills x 5
hamstring curls x 10 x 5
shrugs
95 x 10
115 x 10
135 x 10
155 x 10
165 x 10
175 x 10
185 x 10
db inclines
15s x 10 x 2
20s x 5 x 2
25s x 5
30s x 5
Viking press
20 x 5 x 5
db curls x 10 x 5
stretching
12.23 am gym
treadmill
lower body circuit x 2
band adductors x 10 x 4
band shoulders x 10 x 2
kb swings x 10 x 5
kb windmills x 5
hamstring curls x 10 x 5
shrugs
95 x 10
115 x 10
135 x 10
155 x 10
165 x 10
175 x 10
185 x 10
db inclines
15s x 10 x 2
20s x 5 x 2
25s x 5
30s x 5
Viking press
20 x 5 x 5
db curls x 10 x 5
stretching
Re: Its hard to be a saint in the city
hope everyone had a good holiday
ate like crap. still dealing with heartburn. uck.
back at it
gym
treadmill
lower body circuit x 2
high box squat
135 x 5 x 2
155 x 5
175 x 5
185 x 5
205 x 5
225 x 5
paused
135 x 5
155 x 5
leg curls
x 8 x 5
stretching
ate like crap. still dealing with heartburn. uck.
back at it
gym
treadmill
lower body circuit x 2
high box squat
135 x 5 x 2
155 x 5
175 x 5
185 x 5
205 x 5
225 x 5
paused
135 x 5
155 x 5
leg curls
x 8 x 5
stretching
Re: Its hard to be a saint in the city
12.27 lunch
bike ride
12.28 lunch
bike ride
pm
gym
treadmill
lower body circuit x 2
machine bench x 5 x 6
pulldowns x 10 x 4
iso rows x 10 x 4
floor press x 6 x 4
db pull over x 10 x 4
db tris x 10 x 4
stretching
bike ride
12.28 lunch
bike ride
pm
gym
treadmill
lower body circuit x 2
machine bench x 5 x 6
pulldowns x 10 x 4
iso rows x 10 x 4
floor press x 6 x 4
db pull over x 10 x 4
db tris x 10 x 4
stretching
Re: Its hard to be a saint in the city
12.29
gym
treadmill
lower body circuit x 2
kb windmills
band adductor work
pc
95 x 1 x 5
105 x 1 x 5
110 x 1 x 5
115 x 1
120 x 1
rdl
115 x 3 x 3
mini band curls x 10 x 4
stretching
gym
treadmill
lower body circuit x 2
kb windmills
band adductor work
pc
95 x 1 x 5
105 x 1 x 5
110 x 1 x 5
115 x 1
120 x 1
rdl
115 x 3 x 3
mini band curls x 10 x 4
stretching
Re: Its hard to be a saint in the city
12.31
am gym
treadmill
lower body circuit x 2
kb swings x 10 x 2
band adductors x 10 x 4
rack pulls 18 in
135 x 3 x 3
225 x 3
+ straps
245 x 1
265 x 1
275 x 1
295 x 1
315 x 1
335 x 1
350 x 1
db low inclines
x 10 x 7
pull downs
x 10 x 5
bis/tris 3 sets each
stretching
later bike ride (short)
am gym
treadmill
lower body circuit x 2
kb swings x 10 x 2
band adductors x 10 x 4
rack pulls 18 in
135 x 3 x 3
225 x 3
+ straps
245 x 1
265 x 1
275 x 1
295 x 1
315 x 1
335 x 1
350 x 1
db low inclines
x 10 x 7
pull downs
x 10 x 5
bis/tris 3 sets each
stretching
later bike ride (short)