that rope machine looks so fun! i’d love to try one of those!
there has to be one in Denver somewhere.
Hahaha the human board. I can definitely relate to that one!
That rope machine is one of the coolest things I’ve ever seen.
I am confused about full lock out chins. Does that just mean full range of motion from dead hang to chin over bar?
Hi Bobbi! 
[quote]owlie wrote:
I am confused about full lock out chins. Does that just mean full range of motion from dead hang to chin over bar?[/quote]
yes
Hi Debra.
LIMEL!GHT
Upper 3
Trimmed it down/kept it easy since I had bjj right after.
BB warm up complex
Decline bench 5x95 then 5 singles 10 seconds apart
Pullups x 5
Seated db ohp 12x30
DB row 12x40
ab heavy bag twist x30
close grip pushups on the boxing ring x 10
db curls 12x15
fist plank
Good long stretch out session then one and a half hours of bjj. Got folded hard, pulled my lower back bc I’m an old lady so I’m laying on ice right now. It’ll be fine though.
old lady. ha!
My thoughts exactly. Lower back pain’s a bitch - I developed mine from squatting and it’s not been right since. I also have sciatica. Fun! Unfortunately, lying on ice won’t do shit for mine. That’s the joy of being the wrong side of 40 - once you fuck something up, it tends to stay that way.
Jiu Jitsu 1.5 hours - good class! Then quick lift.
LIMEL!GHT
Lower 3
Bench 5x45/75/6x95 - randomly decided to bench
Box squat (to bench) 5x45/95/115
Split sq DB 12x20
1 leg wall hip ext 12 each then 12 together - these are excellent if you’ve never tried them before give them a shot
Lying bosu adduction x 12 each side
Wall plank
Some cartwheels, somersaults and general goofing around.
Jiu Jitsu for 1.5 hours. Didn’t lift but did hear some funny stuff. I was rolling with this 155lb ex college wrestler and he just kept saying “man, you’re strong for a girl” and I was just thinking that is the most irritating thing “strong for a girl”. Later he revised and told the instructor that I was just strong in general. haha.
He did say multiple times that I was going to have that to my advantage and that I probably wasn’t going to meet any females in my weight class that strong. So even though I got my ass thoroughly handed to me there was a silver lining. Hopefully all this lifting is helpful in some way. My gas tank still holds about 2 gallons, cardio is shitty shit shit.
Walked 2.7mi
Hi Bobbi!
How long have you been training BJJ?
That’s something I’ve always wanted to do to round our my martial arts skills.
I’ve been training mma for a few years now but I just started taking formal jiu jitsu classes with a gi. JJ would be a great compliment to your karate.
JJ 1.5 hours
LIMEL!GHT
UPPER 4
Floor press 6x95/105
Towel pullups 5/3/3
DB decline press 12x35
Assist pullup 12 x pin 4
Leg raises 2x15
Assist dips 20 x pin 4 (nice a deep)
Bear hug/shoot curl 12 x pin 1
1 arm planks
A little shooting/blocking drills and stretching
[quote]Bobbi Miller wrote:
Floor press 6x95/105
[/quote]
now we’re talking!
i want to try those towel pullups, sound wicked.
Wicked on your grip.
Thought I’d try something different. Same exercise selection as LIMEL!GHT but in a 1x50 set/rep scheme.
Lower 4
133lbs
Warm up bb complex
Leg press 50 x sled
Goblet sq 50 x 20
14" step up x 25 (each leg)
45 ext x 50 (hardest setting)
Abduction pin 3 x 100 (obviously chose too low)
Adduction pin 3 x 120 (legs and butt like jello)
Raises calf raise x 50
Parallel timed hang x 45 seconds (the most difficult part of this is breathing - try it)
Crunches x 50 (feet up, crossed, bjj style)
Stretching
Upper 5 (reps x weight)
Bench 50 x bar
Assist pullup 50 x pin 7
DB OHP 50 x 10s
OH BB row 50 x 30
Roman knee raise 50 x bw
Rope pressdown 100 x pin 2
Rope cable curl 50 x pin 2
DB plank 1 minute
Seated row partials 50 x pin 4
Strait arm pulldown 100 x pin 3
Rear delt raise 50 x 10s
Front neck raise 50 x bw
Crunches 50 x bw
This high rep work is killer. My legs are pretty sore from yesterday.
Honestly, I couldn’t count reps to 100. I’d get confuzzled.
[quote]kimbakimba wrote:
Honestly, I couldn’t count reps to 100. I’d get confuzzled.[/quote]
Its oddly calming. Like setting pace for a run/bike/swim.
LIMEL!GHT
Lower 5
Box sq 5 x 45, 5 x 95, 50 x 95 DEATH
Leg ext (1 leg, without rest) 30R, 30L, 20R, 20L x pin 2
BB bridge 50 x 135
Ab/adduction 50 x pin 5 (+2 pins)
Seated calf raise 50x45
Roman L seat 30 sec x bw
Psoas hold 15 sec x each leg
Shrugs/DB hold - (without rest) 15 shrugs, 15sec hold, 10 shrugs, 10 sec hold
This high rep work is really tough but also kind of fun. I’m a big fan of one all out set. I’m waking up sore all over but in a good way that isn’t painful, just reminds me that I worked out.
just dropping in to say hey…tried mma a few years ago, loved grappling but joints didn’t like hitting the bag much…so back to powerlifting. Keep it up girl!