08/12/12
Cardio - 1 hour basket followed by heavy stretching
09/12/12
Bench Press - 5 92lbs
5 114lbs
5 123lbs
Military Press - 5x10 50lbs
DB Row - 5x10 58lbs elbow pinched, maybe change the exercise to the cable row
DB Curls - 3x10 26lbs
Triceps Pushdown - 3x10 8
Face Pull - 3x15 5
Cardio - running 2 miles
13/12/12
Squat - 10 x 5 88lbs
Deadlift - 5x10 176lbs
Hanging Straight Leg Raises - 4x8
16/12/12
Morning
Cardio - walking through the beach 30 minutes
Afternoon
Chest Press - 5x12
Triceps Pushdowns - 4x12
Triceps Kickbacks - 3x15
17/12/12
Morning
Cardio - walking through the beach 1 hour
Afternoon
Cable Row - 5x12
DB Curl - 4x12
Cable Curl - 2x12
Night
Cardio - walking 1 hour
18/12/12
Cardio - 30 minutes beach walk
gonna miss being in the beach. =(
19/12/12
Military press - 3 88lbs
3 88lbs
3 93lbs
Bench Press - 5x10 110lbs
Chin-up - 5/3/2/2/2
Triceps Pushdown - 3x10 52lbs
DB Curls - 3x10 30lbs
Face Pull - 3x15 33lbs
20/12/12
BJJ - 1h30 It’s impressive how bjj is similar to chess. One year without rolling and i went to roll at my new gym with some Ryan Gracie Jiu Jitsu guys and i still haven’t lost my touch(just the agility)
I was able to roll with brown and purple belts and only got submitted 2 times by each one. They even asked me if i was a brown belt(i couldn’t find my blue belt), it was such an honor. Went deep for leg locks and heel hooks and was able to hold my own, but got caught on 3 kimuras and 1 lapel choke(this one is a shame) need to work on it. Conditioning was ridiculous of course. But it was fun since i wasn’t been grappling for a long time specially with kimono that i’m not very much fond of.
24/02/12
back from Japan.
Cardio - 2km running
Barbell Complex - 5x8
DB Row - 2x10 44lbs
Pullup - 2x2
DB Curl - 2x10 26lbs
Triceps Pulldown - 1x20 5
nothing heavy, low volume, just to come back tomorrow easier.
25/02/13
Military press - 5 70lbs
5 84lbs
5 93lbs
Bench Press - 4x10 93lbs
DB Bench Press - 3x8 35lbs
Triceps Pushdown - 3x10 4
Rope abs - 3x12
27/02/13
Cardio - 2.75km running lol stupid idea to run before deadlift training, but it was awesome.
Deadlift - 5 with 136lbs
5 with 158lbs
5 with 202lbs
Barbell Row - 3x10 70lbs
DB Curl - 3x10 22lbs
Face Pull - 3x12 3
28/02/13
Cardio - 30 miutes running at midnight, the moon was fucking awesome.
02/03/13
Cardio - running 3km
Bench Press - 5 92lbs
5 114lbs
5 123lbs
Military Press - 5x10 48lbs
DB Bench Press - 3x8 35lbs
Triceps Pushdown - 4x10 5
Decline abs - 2x12
03/03/13
HIIT - Running
04/03/13
Cardio - running 40 minutes , very tiring to go running with a friend, he was in good shape. But it was awesome to push myself like that.
05/03/13
Squat - 5 with 88lbs
5 with 110lbs
5 with 110lbs starting slowly again
Deadlift - 5x10 135lbs
Seated Calf Raises - 5x15 12
Hanging Leg Raise - 4x12
Side Bends - 2x12 17lbs
Cardio - running 1km
06/03/13
Military press - 3 70lbs
3 84lbs
3 97lbs
Bench Press - 5x10 93lbs
DB Bench Press - 3x8 35lbs
Triceps Pushdown - 3x10 5
DB Curl - 3x10 26lbs
09/03/13
Deadlift - 3 with 180lbs
3 with 204lbs
3 with 224lbs
2 with 244lbs
2 with 244lbs
1 with 268lbs
Barbell Row - 5x10 70lbs
Lat Pulldown - 2x12 7 dropped since tendonitis was flaring up
DB Curl - 3x10 26lbs
Face Pull - 3x15 3
10/03/13
Cardio - running 40 minutes had a fucking storm in the middle, got soaked end up cutting short.
12/03/13
Bench Press - 3 92lbs
3 114lbs
3 132lbs
Military Press - 5x10 48lbs
DB Bench Press - 3x8 39lbs
DB Curl - 3x10 26lbs it was easy. good.
Triceps Pushdown - 4x10 5