Fitbit resting HR… so it’s a good guide on how you’re faring day to day. I’m keen to see it drop back into the 50’s… From my understanding with more conditioning, your heart can pump more ‘per beat’ thus less beats per minute required to move the same volume of blood around the body.
I find mine sneaks up when you need more recovery too, etc.
Nothing to do with current activity levels as my HR would be in the 80-130+ range at the gym pending activity level.
Randomness (gym)
25.06.2024 (6.00am fasted session)
Conditioning
Airdyne
15 cals x 5 rounds
-ss-
20kg KB swings x 15 x 5 rounds
(done in 13min)
Foam roll/Stretch - 15mins
Dreadmill
20mins SSC HR120 ish?
-simple movement today, bjj tomorrow is the plan.
-resting HR60
Randomness
26.06.2024 (5.45am fasted session)
Mobility/warmup
Box jumps x 5
Squats
Ankle mobility work, hip aeroplanes
16kg KB goblet 3 x 10second holds
.
Bar x 10
40kg x 8
60 x 8
80 x 8, 7, 7 - belt on
60 X 12, 12, 12
Seated CR
+25kg x 15
+30kg x 15, 15, 15
-bjj cancelled so squats it is! More volume and intensity today with decent rests between sets. Jelly legs thereafter.
The intent was a quick bit of cardio this am, alas sleep won over, rest day and some doms post squats yesterday.
Randomness (gym)
28.06.2024 (6.00am fasted session)
Tabata skip rope 4mins
Uneven KB Carries
20 + 40kg KB’s 50ish paces then switch hands x 3 rounds
Foam roll/Stretch - 15mins
Dreadmill
20mins SSC HR120 ish
-so many sore spots post calves/squats
-resting HR61
-bjj tonight! both morning sessions this week were cancelled - bah.
randomness (BJJ)
29.06.2024 (6pm evening session)
BJJ 1hr, training (beginners class).
Building on double leg shots, single leg takedowns from the outside.
Good rolls thereafter, nailed a few good submissions, copped a few also. Nailed my first flower sweep during a roll too @burien_top_team . Muscle memory kicking in, and improving my rolling technique re going more at 70% for most of the time, then hit 100% for brief peaks. Many sore spots and fresh bruises… it’s good to be back on the mats.
Nice work! That’s a great sweep to have in your inventory!
I’m glad that I’m not the only one this happens too! lol
Randomness
01.07.2024 (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 10
40kg x 8
60 x 5
80 x 5
90 x 3 - belt on
80 x 5, 5, 5, 5
Bulgarians
+12.5kg DB x 8, 9, 10 (L/R)
Leg Press
+50kg (1pps) x 10
+100kg (2pps) x 5, 6, 7
-felt good, strong today.
-rested over the weekend, family time, and looking at new utes for new job starting in a few weeks
-resting HR59 (finally under 60)
-thanks @burien_top_team felt good to hit it too! More sleep always required @QuadQueen thanks for popping in!
Randomness (gym)
02.07.2024 (6.00am fasted session)
Mobility, warmup
10kg Ball slams x 8, 8
60sec hang
OHP
bar x 10
30kg x 5
40 x 5, 5, 5, 5, 5
-ss-
Pullups/chinups x 3, 5, 3, 5, 3, 5
Rear delts
10kg DB’s x 15+5rp, 13+5rp, 13+5rp
Arnold press 3 x 10
-ss-
Hammer curls 3 x 5
Lateral raises 3 x 8-10
-ss-
Elbow prehab work 3 x 10
External rotation cable 2 x 8
Face pulls 3 x 20
-standard work done
-bjj tonight is the plan
randomness (BJJ)
02.07.2024 (6pm evening session)
BJJ 1hr, training (beginners class).
Butterfly guard, arm holds to sweep
Rolled 4 times, 3 of those i held my own nicely. Dominated positions but couldn’t nail the final choke/triangles. the 3rd roll tapped a few times on the armbar again! bah!
randomness (BJJ)
03.07.2024 (6am morning session)
BJJ 1hr, training (al levels class).
Butterfly guard using leg hooks to lift/sweep - struggling with this but also against larger opponents.
Rolled three times, held my own in 2 of them against similar level opponents but tapped a few times against J, he’s stronger, taller, larger, younger!
Knee bruises and sore neck atm, part and parcel of the fun of bjj…
3 to 5… randomness (gym)
04.07.2024 (6.00am fasted session)
Mobility, warmup
24kg KB Swings x 10
Lat engagement band work x 10
Vertical jumps x 5
Hex Deadlifts
bar x 8
60kg x 5
80 x 5
100 x 3 -belt on
110 x 1
120 x 1
RDL’s
22.5kg DB’s x 12, 12, 12
-ss-
DB Rows
22.5kg DB’s x 12, 12, 12
-resting HR61
-Rhomboids, neck soreness - long headlock holds etc from bjj the culprit I’m sure. Managed some work today, more of a deload weight/rep scheme.
Post last BJJ session, suffered delayed neck and back pain. Cue a chiro, massage, and rest. On the mend now, so enjoying some R&R whilst also on holidays. Will catchup on other logs in coming days.
Just a quick check-in to see how that holiday healing is coming along. Hope all is well!
Been crook as of late fella! Picked up the rona or similar last week. Knocked me down for solid week including 4x nights of fever on and off. Still not 100% - alas first day at new job tomorrow so rest paramount. Have done sfa in the past few weeks accordingly!
Hope you feel better soon. Good luck with the new job!
It’s a life deload… I just had some major dental work done and am out for 1-2 weeks, so you are not alone! It’s gonna make us stronger in the long run, though, right?
I hope you’re feeling better and kill that new job tomorrow!!!
Congratulations on the new gig! Sorry to hear about the bug, but glad you’re taking the time to get better.
Randomness
29.07.2024 (5.45am fasted session)
Mobility/warmup
Box jumps x 5
Squats
Ankle mobility work/hip aeroplanes
16kg KB goblet 3 x 10second holds
.
Bar x 10
40kg x 8
60 x 5
70 x 3, 4, 3, 3 - belt on
Leg Press
+50kg (1pps) x 8
+100kg (2pps) x 5, 5, 5
Seated leg curl
+36kg x 10, 12
-that was an effort. Pretty much over the chest infection post flu. Was -2 deg C this morning (circa 28F), fresh as getting to the gym
-settling into new job, new systems and names to learn. Thanks @QuadQueen @ChickenLittle
-BJJ later this week is the plan @burien_top_team
-new job includes a 45min ish drive commute. Daily steps have dropped WAY down now I’m driving door to door. Another load of wood collected and stacked yesterday, chewing thru it during winter at a rate of knots.