## Its hard to be a saint in the city

**Moderator:** Dux

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

sunday mobility

Monday 8.01 lunch

db alt bench x 10 x 5

db alt incline bench x 5 x 5

db press standing x 5 x 5

cg rows x 10 x 4

face pulls x 10 x 4

pull downs x 10, 15, 12, 8, 5, 10, 10

db curls x 10 x 5

stretching

pm bjj

Monday 8.01 lunch

db alt bench x 10 x 5

db alt incline bench x 5 x 5

db press standing x 5 x 5

cg rows x 10 x 4

face pulls x 10 x 4

pull downs x 10, 15, 12, 8, 5, 10, 10

db curls x 10 x 5

stretching

pm bjj

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

thur legs

sat kb

sun upper

sat kb

sun upper

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

Monday am ez short bike ride

pm bjj rolled 6 rounds

felt wrecked afterwards

tues lunch

treadmill, ham curls on stability ball

18 inch dl

up to 275 x 1 x 3

285 x 1

265 x 1 x 3

rev lunges with kb

x 10 x 6

skipped bjj

wed lunch bike ride

pm bjj drilling

pm bjj rolled 6 rounds

felt wrecked afterwards

tues lunch

treadmill, ham curls on stability ball

18 inch dl

up to 275 x 1 x 3

285 x 1

265 x 1 x 3

rev lunges with kb

x 10 x 6

skipped bjj

wed lunch bike ride

pm bjj drilling

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

ri am

gg/bg x 50

leg curls/ leg exts x 10 x 2

should band work

fs x 3 x 8, 1 x 5

db curls x 10 x 5

shoulder impingement...sleeping exacerbates it most. feels ok by the end of day.

gg/bg x 50

leg curls/ leg exts x 10 x 2

should band work

fs x 3 x 8, 1 x 5

db curls x 10 x 5

shoulder impingement...sleeping exacerbates it most. feels ok by the end of day.

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

Friday pm

lax ball and stretching

.8.13

band shoulder work... it is helping!

box squat

95 x 3

115 x 3

135 x 3 x 3

145 x 3 x 4

150 x 3

160 x 1

165 x 1 x 3

pull downs

75 reps

tris

80 reps

bjj no rolling...shower beer and off to a family bday party

lax ball and stretching

.8.13

band shoulder work... it is helping!

box squat

95 x 3

115 x 3

135 x 3 x 3

145 x 3 x 4

150 x 3

160 x 1

165 x 1 x 3

pull downs

75 reps

tris

80 reps

bjj no rolling...shower beer and off to a family bday party

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

8.15 lunch

band shoulder stretching

alt incline db's

x 10 x 5

seated row

x 10 x 5

naut oh

x 8 x 5

db shrugs

x 12 x 5

gg/bg

75 reps each

bjj later

band shoulder stretching

alt incline db's

x 10 x 5

seated row

x 10 x 5

naut oh

x 8 x 5

db shrugs

x 12 x 5

gg/bg

75 reps each

bjj later

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

smashed finger at bjj last night. not horrible but sore and some bruising

wed am

bike. will be glad when fall gets here

pm

unpleasant stretching and lax ball work

wed am

bike. will be glad when fall gets here

pm

unpleasant stretching and lax ball work

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

Thursday bike and stretching

Friday am

Band work

Kb halos

Kb windmills

Box sq with kb

5 x 10

18 in dl

135 x 3 x 3

Add straps

225 x 3

245 x 1

265 x 1

275 x 1

285 x 1

300 x 1

285 x 1

275 x 1

265 x 1

245 x 1

Shrugs no straps

135 x 10 x 3

135 x 6

155 x 10 x 2

pm stretching and lax ball

Friday am

Band work

Kb halos

Kb windmills

Box sq with kb

5 x 10

18 in dl

135 x 3 x 3

Add straps

225 x 3

245 x 1

265 x 1

275 x 1

285 x 1

300 x 1

285 x 1

275 x 1

265 x 1

245 x 1

Shrugs no straps

135 x 10 x 3

135 x 6

155 x 10 x 2

pm stretching and lax ball

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

work project and sore shoulder and strained hip rotators have me beat.

some half hearted gym workouts and stretching regularly

I did ride my bike today at lunch.

some half hearted gym workouts and stretching regularly

I did ride my bike today at lunch.

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

sunday bike ride

Monday gym

db floor press

10 x 5

5 x 5

db shrug

x 10 x 5

seated rows

x 10 x 5

pull downs

x 10, 8, 6

naut oh press

x 10 x 3

naut chest press

x 5 x 5

db bis /tris

Monday gym

db floor press

10 x 5

5 x 5

db shrug

x 10 x 5

seated rows

x 10 x 5

pull downs

x 10, 8, 6

naut oh press

x 10 x 3

naut chest press

x 5 x 5

db bis /tris

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

9 6

treadmill

tbdl

135 x 3 x 3

185 x 3 x 2

225, 235, 245, 255 x 1

225, 235, 245, 255 x 1

225 x 3 x 2

135 x 5

bis and tris

treadmill

tbdl

135 x 3 x 3

185 x 3 x 2

225, 235, 245, 255 x 1

225, 235, 245, 255 x 1

225 x 3 x 2

135 x 5

bis and tris

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

Friday

treadmill

3bd with axle

65 x 3 x 10

db inclines

20s x 5 x 5

stick with dbs for awhile longer

tris

x 10 x 5

sat

bike ride

treadmill

3bd with axle

65 x 3 x 10

db inclines

20s x 5 x 5

stick with dbs for awhile longer

tris

x 10 x 5

sat

bike ride

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

sun

bike ride

mon lunch

giant set x 5

box sq with kb x 10

kb swing x 12

ball ball ham curls x 10

sldl w kb x 5

single leg sq w kb x 5 each

db curls x 10 x 5

stretching

pm bjj no rolling...seeing how the hip tolerates things

bike ride

mon lunch

giant set x 5

box sq with kb x 10

kb swing x 12

ball ball ham curls x 10

sldl w kb x 5

single leg sq w kb x 5 each

db curls x 10 x 5

stretching

pm bjj no rolling...seeing how the hip tolerates things

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

wed lunch

treadmill

dls

135 x 3 x 2

155 x 3 x 2

175 x 3

185 x 3

205 x 1

225 x 1

235 x 1

205 x 1

185 x 3

135 x 3

pulldowns x 10 x 3

seated rows x 10 x 3

db shrugs x 10 x 3

stretching

pm bjj class only

treadmill

dls

135 x 3 x 2

155 x 3 x 2

175 x 3

185 x 3

205 x 1

225 x 1

235 x 1

205 x 1

185 x 3

135 x 3

pulldowns x 10 x 3

seated rows x 10 x 3

db shrugs x 10 x 3

stretching

pm bjj class only

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

9.16

Treadmill

DB inclines

15s x 10 x 3

20s x 5 x 3

Floor press dB pauses

20s x 6 x 5

Nautilus bench

5 x 5

Pull downs x 10 x 5

Iso rows x 20 x 6

DB pullover x 10 x 5

Naut back extra x 20 x 2

Tri x 110 reps

Stretching

9.17

longish bike ride

stretching

9.18

ez bike ride

open mat found a couple of folks who were cool drilling and flow rolling, so glad I went.

Treadmill

DB inclines

15s x 10 x 3

20s x 5 x 3

Floor press dB pauses

20s x 6 x 5

Nautilus bench

5 x 5

Pull downs x 10 x 5

Iso rows x 20 x 6

DB pullover x 10 x 5

Naut back extra x 20 x 2

Tri x 110 reps

Stretching

9.17

longish bike ride

stretching

9.18

ez bike ride

open mat found a couple of folks who were cool drilling and flow rolling, so glad I went.

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

9.19

am gym humid as hell lousy sleep

treadmill

db inclines

20s x 10 x 5

25s x 5 x 5

back 100 reps

bw squats 50 reps

curls 30 reps

db single leg dls 5 x 5 each

gg/bg 40 reps

will stretch and call it a day

am gym humid as hell lousy sleep

treadmill

db inclines

20s x 10 x 5

25s x 5 x 5

back 100 reps

bw squats 50 reps

curls 30 reps

db single leg dls 5 x 5 each

gg/bg 40 reps

will stretch and call it a day

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

9.21

lunch

treadmill

warmup circuit x 5

leg exts x 10

gg/bg x 15

db sldl x 5

box squat high

95 x 5

115 x 5

145 x 3 x 10

kb farmers x 50' x 6

db curls/ohs 5 x 5

skipped stretching because I was hangry.

pm bjj class only

lunch

treadmill

warmup circuit x 5

leg exts x 10

gg/bg x 15

db sldl x 5

box squat high

95 x 5

115 x 5

145 x 3 x 10

kb farmers x 50' x 6

db curls/ohs 5 x 5

skipped stretching because I was hangry.

pm bjj class only

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

sunday

treadmill

db bench

20s x 10 x 3

25s x 8

pulldowns x 10 x 4

db floor press

20s x 8 x 4

db pull over x 10 x 4

box squat with kb x 10 x 4

seated row x 10 x 4

face pulls x 10 x 4

tris x 10 x 4

back exts x 20 x 3

treadmill

db bench

20s x 10 x 3

25s x 8

pulldowns x 10 x 4

db floor press

20s x 8 x 4

db pull over x 10 x 4

box squat with kb x 10 x 4

seated row x 10 x 4

face pulls x 10 x 4

tris x 10 x 4

back exts x 20 x 3

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

Mon 9.26

bike ride

Tuesday

bike ride

Wednesday

gym

Thursday

bike ride

Sat gym

superset x 5

db inclines x 10 / pulldowns x 10

superset x 5

leg exts x 10 gg/bg x 10

giant set x 5

box sq x 10/ db sldl x 5 / kb swing x 10

stretching

10.3 Monday

treadmill wup

pc

95 x 1 x 10

105 x 1 x 4

supersets x 5

db inclines x 5 / pulldowns x 10

naut press x 5 / db shrugs x 10

stretching

pm more stretching will try bjj again

bike ride

Tuesday

bike ride

Wednesday

gym

Thursday

bike ride

Sat gym

superset x 5

db inclines x 10 / pulldowns x 10

superset x 5

leg exts x 10 gg/bg x 10

giant set x 5

box sq x 10/ db sldl x 5 / kb swing x 10

stretching

10.3 Monday

treadmill wup

pc

95 x 1 x 10

105 x 1 x 4

supersets x 5

db inclines x 5 / pulldowns x 10

naut press x 5 / db shrugs x 10

stretching

pm more stretching will try bjj again

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

10.4 bike ride

10.5 gym

treadmill

tbdl

135 x 3 x 5

185 x 3

205 x 1 x 10

235 x 1 x 3

185 x 3

kept waiting for the back to loosen up...never did

giant set x 4

naut bench/ naut row/ tris

10.5 gym

treadmill

tbdl

135 x 3 x 5

185 x 3

205 x 1 x 10

235 x 1 x 3

185 x 3

kept waiting for the back to loosen up...never did

giant set x 4

naut bench/ naut row/ tris

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

10.6 bike

10.7 gym

10.8 gym closed early due to matthew got about 30 mins in

10.10

lunch

treadmill, halos, windmills

isorow x 10 x 5

dbl kb swing x 10 x 5

mp x 3 x 10

back exts x 10 x 5

db inclines 5 x 5

stretching

pm bjj

10.7 gym

10.8 gym closed early due to matthew got about 30 mins in

10.10

lunch

treadmill, halos, windmills

isorow x 10 x 5

dbl kb swing x 10 x 5

mp x 3 x 10

back exts x 10 x 5

db inclines 5 x 5

stretching

pm bjj

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

10.12 bike

10.14

treadmill

giant set x 5

seated row x 10/ rope tris x 10/ face pulls x 10

pc

95 x 1 x 4

105 x 1 x 5

db bench

55 reps

stretching

10.14

treadmill

giant set x 5

seated row x 10/ rope tris x 10/ face pulls x 10

pc

95 x 1 x 4

105 x 1 x 5

db bench

55 reps

stretching

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

10.18 bike

10.19

treadmill

pc

95 x 1 x 2

95 x 2 x 3

105 x 1 x 2

105 x 2 x 3

110 x 1 x 2

sg dl

95 x 3 x 2

115 x 3 x 2

120 x 3

pallof presses x 5 x 5 each

naut seated bench x 5 x 5

bis and tri

stretching

10.19

treadmill

pc

95 x 1 x 2

95 x 2 x 3

105 x 1 x 2

105 x 2 x 3

110 x 1 x 2

sg dl

95 x 3 x 2

115 x 3 x 2

120 x 3

pallof presses x 5 x 5 each

naut seated bench x 5 x 5

bis and tri

stretching

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

10.20 bike

10.21

lunch

treadmill

leg exts x 10 x 5

kb swing x 10 x 5

box squat high

bar x 5

95 x 5

115 x 5

135 x 3 x 3

155 x 3 x 10

single leg press x 6 x 5 each

roadhouse x 5 sets

stretching

later sneaked out of work and caught the early bjj class

10.21

lunch

treadmill

leg exts x 10 x 5

kb swing x 10 x 5

box squat high

bar x 5

95 x 5

115 x 5

135 x 3 x 3

155 x 3 x 10

single leg press x 6 x 5 each

roadhouse x 5 sets

stretching

later sneaked out of work and caught the early bjj class

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

10.24 lunch

treadmill

ohp x 3 x 8

2 kb swing x 10 x 4

kb shrug x 10 x 4

giant set x 5

naut pull down x 10

naut back ext x 10

naut seated bench x 5

tris x 10 x 3

stretching

pm bjj class only

treadmill

ohp x 3 x 8

2 kb swing x 10 x 4

kb shrug x 10 x 4

giant set x 5

naut pull down x 10

naut back ext x 10

naut seated bench x 5

tris x 10 x 3

stretching

pm bjj class only