WEDNESDAY
BW: 157.2 lbs
waist: 34 1/2"
BP: Orange
Not a good end-of-night Tuesday evening. Not terrible. But not good, either.
Conditioning
Row sprints
8:13 minutes / 1652m / 90 calories
2 min rest
6:05 minutes / 1248m / 69 calories
2 min rest
4:06 minutes / 839m / 46 calories
2 min rest
2:06 minutes / 468m / 27 calories
followed by
Zone 2 Cardio
Incline treadmill walk w/ 16 lb vest
2.02 miles / 271 calories / 36 minutes
Marcelo Garcia, who is thankfully recovering from stomach cancer, used to build his guard passing strategy around putting guys into half guard and then passing from there since most folks have pretty mediocre half guards (compared to other guards). As a half guard specialist (very Demian Maia in MMA style), I always appreciated hearing that. One thing I always loved about the over/under is that it is an easy path to putting your opponent in half guard.
THURSDAY
BW: 157.2 lbs
waist: 35"
BP: Yellow
Push
Warmup - Stairmill
Triceps - Cable pressdowns
67 1/2 lbs x 8
72 1/2 lbs x 6
77 1/2 lbs x 9 (!), 6 (!)
57 1/2 lbs x 15
Triceps - Overhead cable extensions
42 1/2 lbs x 8
47 1/2 lbs x 6
52 1/2 lbs x 7 (!), 6
37 1/2 lbs x 12
Chest - Seated machine press
70 lbs x 10
90 lbs x 8
110 lbs x 6
130 lbs x 9, 9
70 lbs x 20
Started using a booster to improve the angle (i.e., lower) and take some of the pressure off my shoulder. Presses felt pretty strong.
Chest - Pec deck
70 lbs x 10
90 lbs x 8
110 lbs x 6
130 lbs x 9, 9
70 lbs x 20
Weighed in at 158.2 lbs this morning. Not a great start to the day or weekend.
I wanted to see how I did with my BW during COVID - the last time I stopped training jiu-jitsu for any length of time. BJJ helps me keep my weight down in at least two ways: the activity itself, and the displacement (I eat less on training days).
The biggest difference between then and now is plain: cardio. I was essentially putting in 2-3 miles on the treadmill everyday - at least as of July 2020. For August and most of September, all I did were conditioning workouts: treadmill, Crossfit-style, etc. I brought back some bodybuilding training toward the end of the year. But the daily cardio remained.
It was no panacea. But it did keep my BW and waist under control (around 155 lbs and under 34")… By the end of the year, I was under 150 lbs.
That was when I had a treadmill in the garage I could use at any time of the day. Now that I’m relying pretty much on the gym, I’m going to have to change up my training if I want to get similar results as I did back in 2020.
FRIDAY
BW: 158.2 lbs
waist: 35 1/4"
BP: Yellow
Conditioning
Javorek Complex
Upright row
High pull snatch
Thrusters
BUDRS
High pull snatch
15 lb DBs / 6 sets / 6 reps / 90 seconds between sets
followed by
Zone 2 Cardio
Incline treadmill w/16 lb vest
2.25 miles / 301 calories / 40 minutes
SATURDAY
BW: 155.2 lbs
waist: 34 3/4"
BP: Yellow
Conditioning
Row sprints
2:06 minutes / 446m / 25 calories
2:06 minutes / 461m / 26 calories
2:06 minutes / 454m / 26 calories
2:06 minutes / 461m / 26 calories
2:06 minutes / 462m / 27 calories
Stairmaster
11:14 minutes / 41 floors / 112 calories
Incline treadmill w/16 lb vest
36:23 minutes / 2 miles / 302 calories
But the dreadmill is sooooo boring… 
Whatever it takes!
Very grateful for my iPad when it comes to 45+ minute dreadmilling, that’s for sure! I used to do almost all of my jiu-jitsu film study on the treadmill - very efficient!
I’m hoping to replace some of that with neighborhood walks. Still pretty hot here in southern Arizona much of the day (90 degrees F / 32 degrees C or more). But maybe a fasted stroll first thing in the morning before the sun gets going …
#getback
SUNDAY
BW: 157.2 lbs
waist: 35"
BP: Orange
Conditioning
Zone 2 Cardio
Incline treadmill w/16 lb vest
2.5 miles / 302 calories / 45 minutes
MONDAY
BW: 157.0 lbs
waist: 34 3/4"
BP: Green
RPM Full Body 1.1 | W1 D1
Deadlifts (H)
135 lbs x 5
165 lbs x 4
10 minutes EMOM 185 lbs x 3
Pullups (L)
10 minutes EMOM BW x 3
OHP (M)
bar x 10
55 lbs x 8
10 minutes EMOM 70 lbs x 4
Doing a “Jack Shit” version of RPM Full Body for the next four weeks. Just getting a feel for the core of the program again and the weights I used last time. First time doing OHP with a barbell in a year or so.
If all goes well, I’ll start up with RPM Full Body 2.0 in the second half of November and take it into the New Year.
1665 calories = P114 F46 C80
TUESDAY
BW: 158.0 lbs (grrr …)
waist: 34 3/4"
BP: Yellow
Conditioning
Zone 2 Cardio
Incline treadmill w/16 lb vest
3.3 miles / 400 calories / 60 minutes
Decided to throw in a round of cardio to try and jumpstart the fat loss. Have done much better about eating after dinner over the past few days (my #1 nemesis), and cut back on the alcohol, as well. +10k steps four out of the past five days and counting (most of those steps are weighted and on an incline).
Also trying to mimic my 2x/week low calorie days on Tuesdays and Thursdays when I was training jiu-jitsu.
Some morning cardio would make it a lot easier to keep the rest of my lifting schedule intact …
1290 calories = P126 F34 C68
WEDNESDAY
BW: 156.6 lbs
waist: 34 1/2"
BP: Yellow
RPM Full Body 2.0 | W1 D2
Squat (L) as Front Squat
bar x 10
10 minutes EMOM 100 lbs x 5
These were brutal because my California style rack is terrible and my shoulders were killing me. May change to paused squats for the light squat routine. Or try front squats with the Smith machine. But this is the 2nd time I’ve tried to do front squats recently and the rack has been the limiting factor.
Row (M) as Plate-loaded row
70 lbs x 10
90 lbs x 8
110 lbs x 6
10 minutes EMOM 130 lbs x 4
Took me awhile to find my weight. Was originally going to be 70 lbs, but that was WAY too light. I’ve done a lot of pulling since the last time I did RPM Full Body!
Press (H) as Seated machine chest press
70 lbs x 10
10 minutes EMOM 115 lbs x 3
These were about right. A little harder than I expected. But I used a pad to elevate my seat higher than usual, which I’ve found makes the press far more pec-centric and less shoulder/rotator cuff impacting.
THURSDAY
BW: 157.0 lbs
waist: 35"
BP: Yellow
Conditioning
Zone 3 Cardio
Stairmaster
10 minutes / 600+ steps / 100 calories
followed by
Zone 2 Cardio
Incline treadmill w/16 lb vest
3.3+ miles / 426 calories / 60 minutes
Calories to be listed later. Looking for a sub 1200 calorie day to make up for about 300+ extra calories last night.
FRIDAY
BW: 155.2 lbs
waist: 34 1/2"
BP: Yellow
RPM Full Body | W1 D3
Deadlift (M)
95 lbs x 5
135 lbs x 4
10 minutes EMOM 155 lbs x 4
Pullups (H = BW x 5)
10 minutes EMOM
BW 5 x 7
BW 3 x3
Not able to complete the full exercise. Got seven sets of five before only being able to get triples in the final three.
OHP (L) as Z press
bar x 10
10 minutes EMOM 55 lbs x 5
followed by
Zone 2 Cardio
Incline treadmill w/16 lb vest
3.3+ miles / 454 calories / 60 minutes
SATURDAY
BW: 154.8 lbs
waist: 35"
BP: Yellow
RPM Full Body | W1 D4
Squat (H) as Barbell back squat
bar x 10
95 lbs x 8
135 lbs x 4
10 minutes EMOM 150 lbs x 3
Row (L) as Seated Machine Row
70 lbs x 10
90 lbs x 8
10 minutes EMOM 105 lbs x 5
Press (M) as Barbell bench press
bar x 10
65 lbs x 8
10 minutes EMOM 95 lbs x 4
a few hours later
Zone 2 Cardio
Incline treadmill w/16 lb vest
3.38 miles / 453 calories / 60 minutes
Saw a photo of a training partner from the GB Seattle days who relocated to SoCal about a year before I moved to Arizona. He looked great in his new, non-GB gi - he’d been anxious about training at a non-GB school after moving. Very nice to see as I look to make my own BJJ school decision later this year.
Enjoyed this video. I’ve appreciated a lot of his stuff and this really rang the bell for me.
SUNDAY
BW: 156.6 lbs
waist: 34 3/4"
BP: Yellow
Saturday steps: 14,472+
Arms | Conditioning
Triceps - Cable pressdown
67 1/2 lbs x 8
72 1/2 lbs x 6
77 1/2 lbs x 10, 8 (!)
42 1/2 lbs x 20
Triceps - Overhead cable extension
42 1/2 lbs x 8
47 1/2 lbs x 8
52 1/2 lbs x 6, 9 (!), 9 (!)
27 1/2 lbs x 20
Biceps - Preacher grip cable curl
47 1/2 lbs x 8
52 1/2 lbs x 6
57 1/2 lbs x 9, 9
32 1/2 lbs x 20
Biceps/Forearms - Rope hammer curl
47 1/2 lbs x 8
52 1/2 lbs x 6
57 1/2 lbs x 9 , 9 (!)
32 1/2 lbs x 20 (!)
followed by
Zone 2 Cardio
Incline treadmill w/ 16 lb vest
3 miles / 493 calories / 60 minutes
Took the incline up to 7% and slowed the pace down to 3 mph.
Calories a little on the high side, especially with the carbs.
1802 = P164 F39 C149
MONDAY
BW: 159.0 lbs (JFC …)
waist: 35"
BP: Yellow
Sunday steps: 15,266+
RPM Full Body 1.1 | W2 D1
Deadlift (L) as RDL/SLDL
bar x 10
95 lbs x 8
10 minutes EMOM 125 lbs x 5
Pullups (M) as “Medium” = 4 reps
10 minutes EMOM BW x 4
OHP (H) as Barbell overhead press
bar x 10
60 lbs x 8
10 minutes EMOM 75 lbs x 4
–followed by–
Zone 3 Cardio
Rower
10 minutes / 31 rounds of 8 seconds hard + 12 seconds easy
1534 calories = P127 F57 C65
TUESDAY
BW: 158.6 lbs
waist: 35"
BP: Orange
Monday steps: 9,295+
RPM Full Body 1.1 | W2 D2
Squat (M) as Two-count paused barbell squat
bar x 10
95 lbs x 8
10 minutes EMOM 120 lbs x 4
Pull (H) as Seated machine row, middle grip
45 lbs x 10
95 lbs x 8
125 lbs x 5
10 minutes EMOM 155 lbs x 3
Push (L) as Plate-loaded incline bench
45 lbs x 10
10 minutes EMOM 65 lbs x 5
HLRs - Toes to bar
BW x 10 x 3
1,673 calories = P132 F57 C51