## the weight is a gift

**Moderator:** Dux

### Re: the weight is a gift

Sat

Bike ride early 1 her

Bjj fundamentals

Sunday

Hot yoga waiting for the ac tech

Monday am

Bh

Close grip bench

95 X 3 X 4

105 X 3 X 2

110 X 3

100 X 3 X 2

Band pull aparts /kb swings

5 sets

Mp

Up to 95 X 1

Fat bar row

5 sets

Roadhouse

5 sets

Calling for 101 temp today

Bike ride early 1 her

Bjj fundamentals

Sunday

Hot yoga waiting for the ac tech

Monday am

Bh

Close grip bench

95 X 3 X 4

105 X 3 X 2

110 X 3

100 X 3 X 2

Band pull aparts /kb swings

5 sets

Mp

Up to 95 X 1

Fat bar row

5 sets

Roadhouse

5 sets

Calling for 101 temp today

### Re: the weight is a gift

tues

bike ride

bjj

Wed am running late

Fs

95 x 3 x 3

105 x 3 x 2

115 x 3

Sg pulls

95 x 1 x 4

105 x 1 x 5

Hang pc

95 x 3

105 x 3

Pallof press

Rd house

Kb swings

bike ride

bjj

Wed am running late

Fs

95 x 3 x 3

105 x 3 x 2

115 x 3

Sg pulls

95 x 1 x 4

105 x 1 x 5

Hang pc

95 x 3

105 x 3

Pallof press

Rd house

Kb swings

### Re: the weight is a gift

thurs ez bike ride and aikido

sat

bjj side control rounds

later

sg pulls

95 x 3 x 3

105 x 3 x 2

115 x 1 x 3

125 x 1

box squats

135 x 5

155 x 3

175 x 3

185 x 1

195 x 1

185 x 1

155 x 3

135 x 5

db inclines

20s x 5 x 2

25s x 5 x 2

30s x 5 x 2

35s x 5

I see a nap and beer in my future

sat

bjj side control rounds

later

sg pulls

95 x 3 x 3

105 x 3 x 2

115 x 1 x 3

125 x 1

box squats

135 x 5

155 x 3

175 x 3

185 x 1

195 x 1

185 x 1

155 x 3

135 x 5

db inclines

20s x 5 x 2

25s x 5 x 2

30s x 5 x 2

35s x 5

I see a nap and beer in my future

### Re: the weight is a gift

Sunday 06.21

Kb stuff at home

Monday am

Dl all doh

135 x 3 x 3

185 x 3

205 x 1 x 3

225 x 1 x 5

Sg dl

185 x 1 x 5

DB inclines

10 sets

Assisted dips

4 sets

Kb stuff at home

Monday am

Dl all doh

135 x 3 x 3

185 x 3

205 x 1 x 3

225 x 1 x 5

Sg dl

185 x 1 x 5

DB inclines

10 sets

Assisted dips

4 sets

### Re: the weight is a gift

Tuesday am

Bike

Wed am

Kb warmup

Mp

Bar x 3 x 2

65 x 3 x 2

75 x 3

85 x 3

90 x 1

95 x 1 x 3

Fs to box

95 x 3 x 2

105 x 3 x 2

115 x 3

125 x 1 x 3

Assisted dips

5 x 5

Pallof press/ roadhouse

3 supersets

Bike

Wed am

Kb warmup

Mp

Bar x 3 x 2

65 x 3 x 2

75 x 3

85 x 3

90 x 1

95 x 1 x 3

Fs to box

95 x 3 x 2

105 x 3 x 2

115 x 3

125 x 1 x 3

Assisted dips

5 x 5

Pallof press/ roadhouse

3 supersets

### Re: the weight is a gift

thurs am bike

pm bjj

sat am

bjj

side control 6 rounds

gym

SG pulls

95 x 3 x 3

105 x 3 x 2

115 x 1 x 3

125 x 1, 2

135 x 1 x 2

axle bench

95 x 3 x 3

105 x 3

115 x 1

125 x 1

115 x 1

95 x 3 x 2

box squat -- adductor sore from thurs

135 x 3

150 x 3 -- ow raised box

135 x 3 x 3

pull ups

pm bjj

sat am

bjj

side control 6 rounds

gym

SG pulls

95 x 3 x 3

105 x 3 x 2

115 x 1 x 3

125 x 1, 2

135 x 1 x 2

axle bench

95 x 3 x 3

105 x 3

115 x 1

125 x 1

115 x 1

95 x 3 x 2

box squat -- adductor sore from thurs

135 x 3

150 x 3 -- ow raised box

135 x 3 x 3

pull ups

### Re: the weight is a gift

sunday bjj

Monday am bike ride...heat wave broke. late for work

didn't care.

Monday am bike ride...heat wave broke. late for work

didn't care.

### Re: the weight is a gift

Tues am

Kb swings

5 x 10

Assisted dips

5 x 5

Viking press

5 x 5

Dls

135 x 3 x 3

On the minute; straps

225 x 1 x 3

235

245

255

225

235

245

225

Pull up singles

pm

bjj

Kb swings

5 x 10

Assisted dips

5 x 5

Viking press

5 x 5

Dls

135 x 3 x 3

On the minute; straps

225 x 1 x 3

235

245

255

225

235

245

225

Pull up singles

pm

bjj

### Re: the weight is a gift

gym closed at 12 today was packed this am

leg exts

x 10 x 4

hack squat machine

empty x 10 x 2

+ 50 x 5 x 5

will probably be unable to walk tomorrow

leg curls

x 10 x 4

naut abs

x 10 x 4

db curls

x 10 x 4

finally... a rack frees up

box squats

135 x 3 x 2

145 x 3 2

155 x 3

175 x 1

185 x 1

push press

95 x 1 x 3

105 x 1

115 x 1

95 x 3 x 3

105 x 1 x 3

and that was enough

leg exts

x 10 x 4

hack squat machine

empty x 10 x 2

+ 50 x 5 x 5

will probably be unable to walk tomorrow

leg curls

x 10 x 4

naut abs

x 10 x 4

db curls

x 10 x 4

finally... a rack frees up

box squats

135 x 3 x 2

145 x 3 2

155 x 3

175 x 1

185 x 1

push press

95 x 1 x 3

105 x 1

115 x 1

95 x 3 x 3

105 x 1 x 3

and that was enough

### Re: the weight is a gift

sunday

gym

warmup

bw squats x 50

naut back ext x 12 x 5

db bench

25s x 10 x 3

30s x 5

35s x 5

db floor press

25s x 10 x 3

30s x 10 x 3

db tris x 12 x 3

naut pull down x 12 x 4

assisted dips x 6 x 5

db shrugs x 10 x 5

db curls x 6 x 5

gym

warmup

bw squats x 50

naut back ext x 12 x 5

db bench

25s x 10 x 3

30s x 5

35s x 5

db floor press

25s x 10 x 3

30s x 10 x 3

db tris x 12 x 3

naut pull down x 12 x 4

assisted dips x 6 x 5

db shrugs x 10 x 5

db curls x 6 x 5

### Re: the weight is a gift

Monday lunch

Fs to box

95 x 1 2 3

105 x 1 2 3

115 x 1 2 3

125 x 1

135 x 1

145 x 1

150 x 1

115 x 3

95 x 3

Kb swings

4 sets of 12

Pull ups

12 singles

Stretching

Fs to box

95 x 1 2 3

105 x 1 2 3

115 x 1 2 3

125 x 1

135 x 1

145 x 1

150 x 1

115 x 3

95 x 3

Kb swings

4 sets of 12

Pull ups

12 singles

Stretching

### Re: the weight is a gift

thurs am

kb swings

x 10b x 6

pc

95 x 1 x 6

105 x 1 x 6

115 x 1 x 6

db bench

25s x 10 x 3

30s x 6

35s x 6

40s x 5

30s x 5

35s x 5

fat bar row

70 x 10 x 3

machine circuit x 3

naut abs

naut pull down

naut bench

pm

bjj

Friday bike ride

sat bjj standup

gym

18 in dl

135 x 3 3

225 x 1 x 3

275 x 1 add straps

295 x 1

315 x 1

335 x 1 -- just felt weird and bad

315 x 1

shrugs

135 x 10

185 x 10 x 2

205 x 10 x 2 -- add straps

225 x 10

leg exts / curls

x10 x 3 each

sunday

yoga/bjj

kb swings

x 10b x 6

pc

95 x 1 x 6

105 x 1 x 6

115 x 1 x 6

db bench

25s x 10 x 3

30s x 6

35s x 6

40s x 5

30s x 5

35s x 5

fat bar row

70 x 10 x 3

machine circuit x 3

naut abs

naut pull down

naut bench

pm

bjj

Friday bike ride

sat bjj standup

gym

18 in dl

135 x 3 3

225 x 1 x 3

275 x 1 add straps

295 x 1

315 x 1

335 x 1 -- just felt weird and bad

315 x 1

shrugs

135 x 10

185 x 10 x 2

205 x 10 x 2 -- add straps

225 x 10

leg exts / curls

x10 x 3 each

sunday

yoga/bjj

### Re: the weight is a gift

Monday am

Bw squats

× 10 × 5

Leg press

× 20 × 5

Axle bench

up to 115 x 3 x 2

tues am

kb swings

x 10, 12, 15

sg dl

95 x 3 x 3

sg dl + shrug

95 x 3 x 3

sg pull

105 x 1 x 5

115 x 1 x 5

125 x 1 x 3

130 x 1 x 3

pullups, road house, ab wheel

pm

aikido

Bw squats

× 10 × 5

Leg press

× 20 × 5

Axle bench

up to 115 x 3 x 2

tues am

kb swings

x 10, 12, 15

sg dl

95 x 3 x 3

sg dl + shrug

95 x 3 x 3

sg pull

105 x 1 x 5

115 x 1 x 5

125 x 1 x 3

130 x 1 x 3

pullups, road house, ab wheel

pm

aikido

### Re: the weight is a gift

thurs am

leg exts

x 10 x 5

kb swings

x 12 x 5

box squat

135 x 3, 3, 4

155 x 3, 3

165 x 3

175 x 3

145 x 3

pullups

abs

pm

bjj

leg exts

x 10 x 5

kb swings

x 12 x 5

box squat

135 x 3, 3, 4

155 x 3, 3

165 x 3

175 x 3

145 x 3

pullups

abs

pm

bjj

### Re: the weight is a gift

playing catchup

sat

ez trail jog

bjj

sunday

bike ride

Monday

open mat

taught aikido -- ac joint flare up

tues

Leg exts x 10 x 5

Leg press × 20 × 5

DB rdl x 5 x 5

Box Sq bw x 10 x 5

Gg/bg/back exts x 15 x 3

Single leg squat x 5 x 5

wed am

bike ride

thurs am

Band shoulder stuff

Dl

135 x 3 x 4

225 x 1 x 3

235 x 1 x 8

Single arm rows

5 sets

Db curls

5 sets

sat

ez trail jog

bjj

sunday

bike ride

Monday

open mat

taught aikido -- ac joint flare up

tues

Leg exts x 10 x 5

Leg press × 20 × 5

DB rdl x 5 x 5

Box Sq bw x 10 x 5

Gg/bg/back exts x 15 x 3

Single leg squat x 5 x 5

wed am

bike ride

thurs am

Band shoulder stuff

Dl

135 x 3 x 4

225 x 1 x 3

235 x 1 x 8

Single arm rows

5 sets

Db curls

5 sets

### Re: the weight is a gift

shoulder a bit banged

Tuesday bike ride

pm bjj

today

TBDL

135 x 3 x 4

185 x 3 x 3

205 x 3

215 x 3

225 x 1

235 x 1

245 x 1

255 x 1 x 5

245 x 1

225 x 1 x 2

135 x 3

No idea what the bar weighs assume 45

Bis/tris

5 sets

Machine press

X 12 x 6

Some pull ups

Tuesday bike ride

pm bjj

today

TBDL

135 x 3 x 4

185 x 3 x 3

205 x 3

215 x 3

225 x 1

235 x 1

245 x 1

255 x 1 x 5

245 x 1

225 x 1 x 2

135 x 3

No idea what the bar weighs assume 45

Bis/tris

5 sets

Machine press

X 12 x 6

Some pull ups

### Re: the weight is a gift

Friday am

bike

sat am

bjj

gym

kb swings

x 10 x 4

box squats

135 x 3, 5, 5

155 x 3

175 x 1

190 x 1

205 x 1

225 x 1

235 x 1

195 x 2

185 x 2,2,2

135 x 5

leg press

x 12 x 5

naut back exts

x 12 x 4

sunday

kb and bjj

bike

sat am

bjj

gym

kb swings

x 10 x 4

box squats

135 x 3, 5, 5

155 x 3

175 x 1

190 x 1

205 x 1

225 x 1

235 x 1

195 x 2

185 x 2,2,2

135 x 5

leg press

x 12 x 5

naut back exts

x 12 x 4

sunday

kb and bjj

### Re: the weight is a gift

sunday

kb swings and ab wheel at home 30 mins

bjj

rolled a bit afterwards

Monday

one more throw away upper body workout this pm

floor presses with dbs x 5 x bunch

machine chest presses 3 sets

rows 4 sets

pull downs 4 sets

lots of mobility.

taught aikido for an hour then cut out to visit the 'rents.

tues bike ride am

bjj evening

wed am gym

tbdl

135 x 3 x 4

185 x 3 fuck reps

205 x 1

225 x 1

235 x 1

245 x 1

255 x 1

265 x 1

275 x 1

285 x 1

275 x 1

225 x 2

bis 5 sets

tris 5 sets

Fri box squat

135 x 3 x 3

155 x 3 x 3

175 x 3

185 x 1

205 x 1

215 x 1

225 x 1

235 x 1

185 x 1

135 x 3

No time or desire for down sets

Tris

Ab wheel

Pullups

kb swings and ab wheel at home 30 mins

bjj

rolled a bit afterwards

Monday

one more throw away upper body workout this pm

floor presses with dbs x 5 x bunch

machine chest presses 3 sets

rows 4 sets

pull downs 4 sets

lots of mobility.

taught aikido for an hour then cut out to visit the 'rents.

tues bike ride am

bjj evening

wed am gym

tbdl

135 x 3 x 4

185 x 3 fuck reps

205 x 1

225 x 1

235 x 1

245 x 1

255 x 1

265 x 1

275 x 1

285 x 1

275 x 1

225 x 2

bis 5 sets

tris 5 sets

Fri box squat

135 x 3 x 3

155 x 3 x 3

175 x 3

185 x 1

205 x 1

215 x 1

225 x 1

235 x 1

185 x 1

135 x 3

No time or desire for down sets

Tris

Ab wheel

Pullups

### Re: the weight is a gift

Sunday

yoga/kbs at home then bjj

Monday

lunch

bench meh felt ok then shoulder felt clicky and weird so shut it down again

db oh really light 5 sets

pull downs 5 sets

rows 5 sets

tris 5 sets

bis 5 sets

pm aikido

kinda frustrated. shoulder isn't horrible, but just keeps reminding me its not 100 %

yoga/kbs at home then bjj

Monday

lunch

bench meh felt ok then shoulder felt clicky and weird so shut it down again

db oh really light 5 sets

pull downs 5 sets

rows 5 sets

tris 5 sets

bis 5 sets

pm aikido

kinda frustrated. shoulder isn't horrible, but just keeps reminding me its not 100 %

### Re: the weight is a gift

Tuesday pm bjj

Wed lunch

Tbdl

135 x 3 x 3

185 x 3

205 x 3

225 x 1

245 x 1

265 x 1

275 x 1

285 x 1

295 x 1

245 x 2 x 2

225 x 2 x 3

135 x 3

Arms

Abs

Wed lunch

Tbdl

135 x 3 x 3

185 x 3

205 x 3

225 x 1

245 x 1

265 x 1

275 x 1

285 x 1

295 x 1

245 x 2 x 2

225 x 2 x 3

135 x 3

Arms

Abs

### Re: the weight is a gift

this week end up a back off

Thurs lunch

kb stuff

pm bjj

Sat

box squat

135 x 3, 4, 5, 3, 4, 5, 6, 3, 4, 5, 6

PC

115 x 1 x 8

road house, and tris

Thurs lunch

kb stuff

pm bjj

Sat

box squat

135 x 3, 4, 5, 3, 4, 5, 6, 3, 4, 5, 6

PC

115 x 1 x 8

road house, and tris

### Re: the weight is a gift

Monday lunch

Still in a holding pattern for upper body

Seems the ac joint stuff has irritated my bicep tendon.

Bb rows with straps 5 x 3

Assisted dips light 5 x 5

Floor press dbs 5 x 5

DB shrugs 5 x 5

Pull downs

Pm aikido working on pins...had to sit out a bit.

Up til midnight working a production issue

Pretty much a zombie today.

We'd lunch

Leg press single leg 5 x 5

Regular x 10 x 3

Tbdl

135 x 3 x 3

225 x 2 x 2

245 x 1

265 x 1

275 x 1

295 x 1

305 x 1

275 x 1

245 x 2 x 2

225 x 2

135 x 3

sat

box squat

135 x 3 x 3

155 x 3 x 6

185 x 1 x 3

leg ext

x 12 x 5

db sldls

x 6 x 5

abs

pullups

sunday

am ez bike ride

pm bjj rolled 3 rounds afterwards. felt nice to be back on the mat.

Still in a holding pattern for upper body

Seems the ac joint stuff has irritated my bicep tendon.

Bb rows with straps 5 x 3

Assisted dips light 5 x 5

Floor press dbs 5 x 5

DB shrugs 5 x 5

Pull downs

Pm aikido working on pins...had to sit out a bit.

Up til midnight working a production issue

Pretty much a zombie today.

We'd lunch

Leg press single leg 5 x 5

Regular x 10 x 3

Tbdl

135 x 3 x 3

225 x 2 x 2

245 x 1

265 x 1

275 x 1

295 x 1

305 x 1

275 x 1

245 x 2 x 2

225 x 2

135 x 3

sat

box squat

135 x 3 x 3

155 x 3 x 6

185 x 1 x 3

leg ext

x 12 x 5

db sldls

x 6 x 5

abs

pullups

sunday

am ez bike ride

pm bjj rolled 3 rounds afterwards. felt nice to be back on the mat.

### Re: the weight is a gift

Monday light upper

thursday light box squat, bjj

thurs pm no gi

sat am

no gi

gym

tbdl

135 x 3 x 3

185 x 3

singles waved

225, 245, 265, 275

225, 245, 265, 275

275, 285, 275, 295, 275

225

135 x 3

db inclines

x 5 x 10

tris x 10 x 5

abs

thursday light box squat, bjj

thurs pm no gi

sat am

no gi

gym

tbdl

135 x 3 x 3

185 x 3

singles waved

225, 245, 265, 275

225, 245, 265, 275

275, 285, 275, 295, 275

225

135 x 3

db inclines

x 5 x 10

tris x 10 x 5

abs

### Re: the weight is a gift

sunday

nogi

Monday

bench cg 3 board no pain yay

Tuesday

lunch

stretching

naut rows x 12 x 4

back ext x 12 x 4

abs x 10 x 4

pc

95 x 1 x 2

105 x 1 x 2

115 x 1 x 7

pm

aikido

wed

lunch

bike

pm

bjj

nogi

Monday

bench cg 3 board no pain yay

Tuesday

lunch

stretching

naut rows x 12 x 4

back ext x 12 x 4

abs x 10 x 4

pc

95 x 1 x 2

105 x 1 x 2

115 x 1 x 7

pm

aikido

wed

lunch

bike

pm

bjj

### Re: the weight is a gift

Thursday lunch sled/kb

pm

bjj

pm

bjj