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)