Rode my bike for 1.5 hours.
5 minute jump rope
Inc- 45x2x10, 95/115/135/150x5, 170x7, 180x3
DB Bench- 40/60’sx10, 80’sx10,9,8 (feet up)
Cable row-5x10 + lateral raise-5x10
Shrugs-3x10 +tri’s-3x10 +db curls-3x10
1.85 mile run in exactly 15 minutes.
Good session. Wanted 8 at 170 but that last rep would’ve been gnarly so decided to stop at 7. 5 at 180 next week fa sho. Wanted to do face pulls or pull aparts instead of shrugs but the gym was slammed and that wasn’t happening so called an audible. The 1.85 in 15 minutes is probably the fastest I’ve done since I’ve started running consistently. I’d like to hit 2 miles in 15 by the New Year but that’s probably a bit ambitious. Legs tomorrow, y’all be good.
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10 minutes bike
TBD-135/185/225/275/320/350x5 + 1 minute boxer skip between each set + 5x10 Toe 2 bar
5x15 back extension + 3x15 single leg press
15 minutes bike
Short and simple. Wanted to run but it’s been cold and rainy all day so rode the bike. Supposedly gonna be warm and sunny tomorrow so I’ll get it in then.
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Still chipping away old man or as we say in Scotland, auld yin
I’m trying, man.
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Discovered the second closest LA Fitness to me has three heavy bags hung, so decided to get a little bag work in.
5 min jump rope, some light stretching and footwork/punch drills, then
8 2 minute rounds with 1 minute breaks
3 minute jump rope, light stretching
This kicked my ass. Been a good while since I’ve hit the bag and was probably a bit ambitious with today’s goals. Was aiming for 10 rounds but got to 8 and felt a pull in my left lat so called it. Aiming to do this on Wednesdays and Saturdays to get back in a good groove, then get back into Jiu-jitsu and light sparring when the world starts spinning again.
Need to point out I only did BJJ for 6 months a little over a year ago. My wording might’ve been misleading.
My shoulders and mid-back are outrageously sore today. Probably need to scale back both the rounds and intensity till I get reacclimated. I also slept for over 9 hours last night, which is 3-4 more than I normally get. Guess my body needed it.
5 Minute jump rope
Bench- 45x2x10, 95/135/160/180/200x5, 220x3, 235x1 paused, 180x10
DB Inc- 30/50’sx10, 70’sx10,8,7 (exactly 2 minutes between sets)
Multi grip chins- 5x10 + laterals- 5x10 (no rest between moves, exactly 90 seconds between sets)
Face pull- 5x10 + Tri- 5x15 + DB Curls- 5x10
Max set hand release pushups- either 35 or 40.
1.78 mile run in 15 minutes.
Good session. Was still sore from Saturday and had an incredibly long day at work while not sleeping great last night, but still got it in. Definitely had 4 at 220 but didn’t want to grind. Gonna continue to hit the bag but need to scale back. The run felt really good, was actually surprised I didn’t beat last weeks time and distance. Legs tomorrow, y’all be good.
Long ride to gym
Squats- bw/45x10, 95/135/185/230x5, 260x3, 290x3
5x10 of LC and Ab wheel and called it
Strained something in my left quad/knee on the top set of squats. Did one set of leg press and decided to call it. Wanted to run but thought better of it. Thinking about dropping back a couple of cycles on squats to get some reps back in. Hopefully the knee feels better tomorrow. Y’all be good.
Knee feels better, but still tender. Gonna take it easy today and hopefully be able to run after lifting mañana. Also thinking of dropping back and just running 5’s pro on legs with high rep assistance for awhile. Seems like the smart thing to do while I aim to increase running.
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Took the 3 mile ride to the LA Fitness 'cause it was such a nice day
Inc- 45x2x10, 95/115/135/150/165x5, 180x4, 190x1, 150x10
DB Bench- 40/60’sx10, 80’sx10,8,6 (exactly 2 min rest)
Cable rows-5x12 + db laterals-5x10 (exactly 90 seconds rest)
Facepull- 5x10 + tri- 5x15 + curls- 5x10
40 hand release pushups in one set.
1.8 miles in exactly 15 minutes.
Good session. Had 5 at 180 but didn’t want to grind. Gonna take tomorrow off, get some much needed R&R this weekend (including too much booze more than likely) and start back on Monday with the upper body lifts staying put and the lower dropping back 2 cycles. As long as my knees hold up I’m gonna run for at least 15 minutes at the end of each session. I know I can do it, I’ve just gotta do it.
5 minute jump rope
Bench-45x2x10, 95/135/155/175x5, 195x8, 205x5, 215x4, 155x17 or 18
DB Inc- 30/50’sx10, 80’sx8,7,7 + Multi grip chins- 5x10
Facepull- 15/ tri’s-15/ curls-15x 3 rounds
40 hand release pushups
1.8 mile run (accidently reset my timer, but pretty sure this was a pr)
Got basically no sleep, had a super long day at work and threw up after lifting/before running, but still had a good session. Had at least 9 at 195 but got a crazy back cramp at around rep 7, did another and racked it. Same on the 2 Jokers. The FSL sapped me for DB’s. Might keep it, might not. Legs and more running tomorrow.
5 minute jump rope
Squats- bw/45x10, 95/135/155/185/215/245x5 ( Gonna try out 5’s pro on legs)
LP-1/2/3/4/4x10 + Ab wheel- 5x15 + Single leg curl- 5x10 + calves- 3x10
1 mile in under 7:30
Pretty good session. Slept like shit again last night so snuck in a 15 minute nap after work, and hit the gym immediately after. The sets of 5 felt good, and my form stayed pretty solid. The mile was on a treadmill so had to wait for the belt to catch up, so it’s probably around 10 seconds less than the 7:32 it claimed. Hopefully catch some Z’s tonight and have enough juice to do something tomorrow.
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Not been in in a while.
Good to see the consistency flowing mate
Thanks homie.
Was in the high 40’s/low 50’s, rainy and dreary all day so didn’t do shit but run errands after work. Supposedly gonna be awesome tomorrow though, so gonna hit my lift then go on a nice run💪🏻
5 minutes jump rope
Inc- 45x2x10, 95/15/135/145/155x5, 165x7, 175x5 ( should’ve dropped back to 155, gonna adjust next week)
DB Bench- 40/60’sx10, 80’sx10,9,9 + Hammer Strength Row - 5x10 (exactly a minute between sets)
FP/Tri/Bi-3x15’s
Hand release pushups- 42
1.72 miles in 15 minutes
Decent workout. Was still pretty sore from Monday, will likely drop the FSL, or maybe keep it and sub DB Incline for DB Shoulder press. I’ll play it by ear. The DB Bench felt really good though. Think the most I’ve ever done was the 100’s for sets of 10, so it’d be cool to get back around that. Ran a slightly different route today; had more inclines than my normal route. Was also in the 50’s and my lungs and legs were smoked. Legs tomorrow, thinking of just squatting again.
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5 minutes jump rope
TBD-135/185/225/275/315x5 + 3 rounds of the shoulder circuit from today’s article
Leg curls- 10 + HLR- 15 + Goblet squats- 15 + woodchops _ 10 x 3 rounds
No conditioning. Dropped between 40-50lbs off all my 5 rep maxes on leg work just to build back properly. Was gonna run but was absolutely smoked from the week. Even took a brief nap before this but had nothing left in the tank. Either gonna hit the bag or go for a run tomorrow. Y’all be good.
Rode my bike for a bit over an hour. Actually rode over to a park in the neighborhood that had a rim up (Houston parks still have all the basketball goals closed) but they had removed it since I last ran by on Friday, so called an audible and went on a good ride.
Also, ran into one of the BJJ instructors from the place I trained at briefly and we shot the breeze for a bit. He said they’re open and have basically no restrictions (which makes sense 'cause it’s hard to socially distance an armbar), and that I should get back into it. I agreed with him, so gonna call 'em tomorrow and see what kind of packages they’re offering. The only potential issue is conflicting schedules as they have set classes at set times, so it’s not like I can just roll in after work or the gym or whatever and just get my BJJ on. We’ll figure it out.
5 minute jump rope
Bench 45x2x10, 95/135/145/165/185x5, 205x7 , 215/225x3, 165x15
Incline-45/95x10, 135x3x10 + 5x10 multi grip chin
FP-15 + Tri-15 + Bi-10 x 4 rounds
36 hand release pushups
1.85 miles in 14 minutes (?!?)
This was a great session. the 205 for 7 is the most I’ve benched since I got really sick almost 4 years ago. It’s not in any impressive, and it’s way less than my all time PR, but I’ll take it. Had to call an audible on the assistance pressing 'cause the gym was JAMMED. 135 for 3 sets of 10 should’ve been cake, but got embarrassingly tough by the last set.
Have no clue what was up with my run, but felt like I was flying. Might have hit 2 miles in 15 minutes (or damn close) but almost exactly at minute 14 I felt like I was gonna throw up. It’s weird, 'cause it wasn’t an over-effort throw up, it was like I had something in my nose I couldn’t hack up and all of a sudden I couldn’t swallow. Kind of hard to explain, but my breathing was fine and I didn’t have “stitches”. Oh well, at least now I know it’s in there. The time, not the yakking.
Called the Jiu-Jitsu gym; gonna see if I can move stuff around and get in one/two times a week. Legs tomorrow.