Kenneth Cooper, in one of his books, stated the Airdyne was the tops ergometer when it came to cardio work. At times I believe him.
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This sounds like great training experience!
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3 to 5… randomness (gym)
23.05.2024 (5.45am fasted session)
Mobility, warmup
24kg KB Swings x 15
Lat engagement band work x 10
Vertical jumps x 8
Hex Deadlifts
bar x 10
60kg x 5
80 x 5
100 x 5 -belt on
110 x 3, 3
Bench
Bar x 10
40kg x 8
50 x 8, 8, 8
-ss-
Seated cable rows
+40kg x 15
+50 x 12
+60 x 9
+70 x 7, 5
External rotation work - cables 4 x10r (L/R)
-maintenance lifting for DL/Bench
-resting HR60 steady still
-hya @Friedrich thanks for popping in, there’s definately no hiding on the airdyne.
-I won’t lie @burien_top_team I was hoping to sneak a win somehow in one of my matches, alas not this time. Still working the basics and my defence is improving each time.
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Hey. Just signed up to this forum and having a browse to find others with similar interests. We seem to have a bit of common ground (although I don’t do martial arts myself). Will follow your training if I can figure out how to navigate the site 
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randomness (BJJ)
24.05.2024 (6am morning session)
BJJ 1hr, training (all levels class).
Getting out of side control into guard, and transitions to armbars.
Good cruisy session, just the 1 roll at the end. Plenty of learnings.
-@amaeland welcome to the forums, start up a log, plenty of good folk here.
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BJJ at 6am 
That’ll wake you up I suppose! I like to do a bit of light stuff in the morning as a coffee #2, but nothing so brutal 
Maybe just a few rounds of club and kettlebell stuff to oil the old joints
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Randomness
27.05.2024 (5.45am fasted session)
Mobility/warmup
Box jumps x 6
Squats
Ankle mobility work/hip aeroplanes
16kg KB goblet 3 x 10second holds
.
Bar x 8
40kg x 8
60 x 5
80 x 3, 3, 3 - belt on
Bulgarians
+12.5kg DB x 8, 8, 8 (L/R)
Leg press
+50kg x 8
+100kg (2pps) x 5, 5, 5, 5
Dreadmill
15mins steady pace
-weekend rest days. Still moved 1.5tonne of firewood Sat, took some clients to the football Sunday arvo - had a few drinks. First alcohol for me in over a month. Slept poorly last night as a result.
-it’s a fresh morning wakeup for sure @amaeland but works better for me getting it done before work compared to evenings with family duties.
-check in pics too for t-ransformation2024 > key stat BW from 68kg down to 65kg - circa 4% cut, hopefully mainly fat… but more battered and bruised and sore since starting BJJ this year too.
Jan 24:
Jun 24:
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Randomness (gym)
28.05.2024 (6.15am fasted session)
Heavy Conditioning
Airdyne
2mins on, 1min off for 20mins, 207cals
Tabata skip rope - 4mins
Stretch, foam roll - 10mins
-bjj tonight
-gym lighting a tad more anabolic…
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looking good.
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Is that an Anytime Fitness? Spent many years training in those gyms!
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Looking good my friend!
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Hard work is paying off!
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randomness (BJJ)
28.05.2024 (6pm evening session)
BJJ 1hr, training (beginner class).
Getting out of mount into single leg X, ankle locks.
Brutal tiring session, rolled 4x times and tapped out plenty against advanced guys and gals!
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randomness (BJJ)
29.05.2024 (6am morning session)
BJJ 1hr, training (all levels class).
More submission moves from mount, neck crank, and guillotine tweaks.
Rolled 3x times, held my own in largely defensive positions for 2 of the rounds then got hammered by a more advanced younger fitting taller lad.
Good session, different sore spot on shoulder now. Rotator cuff and bicep tendon ‘seems’ fine now though.
-the wandering pain continues as @simo74 would say.
-thanks @shaneinga @TM79 @throwawayfitness those ‘non flex’ checkin photo’s don’t do justice imo. Best lighting seems to be in the ensuite at home. These a slight 4 pack showing under those conditions.
-yep anytime fitness @burien_top_team - it’s located just 2min drive from home, so easy to get there regularly.
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I feel you mate. That damn pain never goes way just keep in moving around.
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3 to 5… randomness (gym)
30.05.2024 (5.45am fasted session)
Mobility, warmup
24kg KB Swings x 10
Bench
Bar x 8
40kg x 8
50 x 8, 8, 8
-ss-
Seated cable rows
+50kg x 12
+60 x 10
+70 x 10, 8
Vertical jumps x 5
Hex Deadlifts
bar x 8
60kg x 5
80 x 5
100 x 5, 5, 5 -belt on
Dreadmill
20mins brisk walk
-maintenance lifting session again for DL/Bench
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randomness (BJJ)
31.05.2024 (6am morning session)
BJJ 1hr, training (all levels class).
Transitions getting to the back from guard
Rolled a few times, working on technique
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Randomness (gym)
01.06.2024 (7.00am fasted session)
Conditioning
Airdyne
20 cals x 5 rounds
-ss-
20kg KB swings x 15 x 5 rounds
Abs - weighted
4 x 8r
-hitting 20cal in under a minute each time
-allowing HR to drop back down before next round, so all done in circa 17mins?
-heavy @SvenG influence on today’s work
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Last 2 days off - rest and recovery. Been flat as, woke up dehydrated this morning too. Wierd. Had a stack of tasty meat yesterday along with plenty of water during the day. Rest seems the order of the day again today. Will catchup on logs later.
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May your batteries swiftly recharge 
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