What is the rear delts dumbbell exercise mate? Something like a reverse fly?
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BJJ
11.10.2024 (6am morning session)
BJJ 1hr, training (all levels class).
-J requested bracelet grip into sweep or single leg x work today so that’s what we worked on. More new things to learn!
-2x rolls after with J and K, learned some more finer points on single leg x when looking to transition to sweep. And somehow rolled/swept K when he was on me in mount.
-then K and I worked on some more triangle practice. Good session.
-hey @amaeland correct, bent over reverse fly while sitting on the very end of the bench. Thanks for dropping in!
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DL (AF gym)
12.10.2024 (6.30am fasted session)
Mobility, warmup
Lat activation band work x10r
Vertical jumps x 7
Deadlifts - hex bar
bar x 10
60kg x 8
80 x 8
90 x 5
100 x 5, 5, 5
Lying leg curl
x12, 12, 12
DB rows
27.5kg x 15, 15, 12 (L/R)
Shoulder external rotation
4 x 8-10r
-resting HR58
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BJJ
16.10.2024 (6am morning session)
BJJ 1hr, training (all levels class).
-3 usual suspects today. Working single leg-x into sweep then ankle lock. Much work required on my ankle grip, but other parts of the move all ok.
-2x rolls, tough vs J, but took back then mount on N after being stuck in a cross body headlock for much of the round with N. Good to be back after a few days travelling interstate inspecting solar farm progress in Queensland (2.5hr flight then 5hrs drive each way)
-some site (civil engineering) snaps - early progress, some piles in, a few panels installed, more roads to construct etc. Transformer electrical works progressing nicely. Last pic is the local water tower that has various artwork lit up on it at night.
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10 years ago pic came up on my phone - so this is a side by side, 10years ago on the left, recent snap on the right. Similar BW (maybe down a few kg’s) but defo lower bf% now. Lighting angle better on the rhs too!
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Looking good my friend! Like you said, definitely lower BF. All the hard work is paying off! 
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Agree with Trent. Looking good man. Making some good gains!
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Agree above hard work and consistency definitely shows.
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Back home from another site inspection, regular activity levels to resume in coming days. Still hit 10k steps ave and added in 100 BW squats when having a rest on the long drive home this morning.
Thanks @simo74 @TM79 @shaneinga I reckon also the ‘relatively’ recent removal of alcohol has helped too. Sure there’s an occasional drink here or there but would be averaging 1 or less a week nowadays.
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So I’ve ‘frozen’ my anytime fitness gym membership. Was hardly getting used between work gym and BJJ sessions. But I will need to dust off the shed gym kit for some occasional lifting on weekends at home real soon.
Attended a school related catchup for kiddo’s to play and parents to meet yesterday. Cue plenty of tasty snacks along with good selection of fruit and veg in there too.
My only go to though were some hard boiled quail eggs, great snack, slow consumption too - as you had to shell each one and they’re half the size of a chicken egg - @T3hPwnisher
Hit over 10k steps both days of the weekend, including yardio yesterday arvo and lawns getting mowed, plus some basketball and extra playground time with junior.
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Squats (work gym)
21.10.2024 (1pm pre lunch session)
Mobility, warmup
Ankle mobility
Hip aeroplanes
Squats
Bar x 10
40kg x 8
60 x 8
80 x 5, 5, 5 (belt on)
Nordic leg curls (somewhat controlled descent then push back up to assist)
x 10, 10, 10 (plenty of partial reps in there)
-ss-
Leg press
1.5 PPS x 8
2 PPS x 8
2.5 PPS x 6
-ss-
Knees to chest x 10, 10, 10
Bulgarians
BW x 12, 12 (L/R)
-ss-
External rotation 4kg DB x 8, 8 (L/R)
Foam rolling, stretching.
-left hip flexor a little niggly randomly of late
-resting HR58
-that’ll blow out some cobwebs.
-ordered a few bjj rashies online too
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I keep thinking about doing this too. Glad it is making a good difference for you!
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Shoulders (work gym)
22.10.2024 (12noon pre lunch session)
Dead hang - scap retraction reps
-ss-
20kg KB Swings x 12, 12, 12ish
OHP - all from the floor
bar x 12
30kg x 8
40 x 5
45 x 5, 5, 5, 5, 4+1pp
-ss-
Pullups x 3, 4, 5, 5, 5, 4
BTN pulldowns
+40kg x 12, +50kg x 8, 8
-ss-
Front row
17.5kg DB’s x 8, 12.5’s x 8, 8
Lateral raise
7.5kg DB’s x 8, 8, 8+4rp
-ss-
External rotation x 8+4rp, 10, 5
Seated Row
100kg x 8, 8, 8
-resting HR59
-solid session, doms and soreness from legs yesterday already
-thanks @TM79 I guess I was a bit ‘over’ beer, so now it’s an occasional drink with good company. And it leaves more calories for food!
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BJJ
23.10.2024 (6am morning session)
BJJ 1hr, training (all levels class).
-Working escaping side control into a few different triangle submissions, really enjoyable to work more triangles.
-rolled 2.5times, lower intensity. J hammered me as per usual but plenty of good tips and things to work on. Got a triangle in on him at the end after the buzzer for grins. Good learning roll with the coach too.
-BW snuck up to 67kg this am! Given there’s NO others registered in my weight/age/beginner for the comp, suspect i’ll be moved into another group in any case - so after discussion with the coach this am, will have him bump me from 145 (kg) to 155lb group (again no one in there atm… but there’s plenty of beginners (of any age) at that weight. comp is on sunday next weekend. So will have 3x more sessions before then to practice.
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DL (work gym)
12.10.2024 (6.30am fasted session)
Mobility, warmup
20kg KB Swings x 15, 15
Lat activation band work x10r
Dead hangs x 30sec x 3
Vertical jumps x 10
Deadlifts - hex bar
bar x 10
60kg x 8
80 x 5
100 x 5 - belt on
120 x 3, 2 (rep pr on straight bar)
RDL’s
20kg DB’s x10, 10, 10
-ss-
DB rows
32.5kg x 5, 8, 8 (L/R)
Lying leg curls
x 12, 16
Dead hang x 60sec
-nice lunch session
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BJJ
25.10.2024 (6am morning session)
BJJ 1hr, training (all levels class).
-Working more back escape techniques
-Good rolls thereafter, usual troubles with J1, J2 went well, dominated N into mount early after a leg shot takedown, then worked from mount to back control to mount and back again,. ran out of time but was closing in on the rear naked choke. Happy considering I’m at a size, age and strength disadvantage but we’ve both had similar mat time.
-new mouthguard is terrible (chemist bought one), need to get to dentist for a properly moulded one.
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Squats (work gym)
28.10.2024 (1pm pre lunch session)
Mobility, warmup
20kg KB golbet squats x10sec hold x 3
Ankle mobility
Hip aeroplanes
Squats
Bar x 10
40kg x 8
60 x 8
80 x 3, 3,3 (belt on)
-ss-
Pullups x3 (with 15sec hang between each)
Lying leg curls
x 15, 10
Leg extension
x 12, 10, 12
Dead hang 1min ish
-resting HR58
-chasing the lower 145lb weight bracket still for this weekend’s comp. Hovering around 66 - 66.5kg the last few days. Held back on the carb filled tasty snacks over the weekend. I’ve got till ‘1 day after registrations close’ to move divisions. So 3x more days to monitor the scales then make the call. 145lb division = 65.77kg. I’m around that now based on scales at home. Rules state a 1lb allowance on weigh in too. My outfit would be well under that. So sitting on the right side atm.
-good weekend, plenty of walking at kiddo’s school fair, gardening and other yardio yest.
-edit wrong lb kg conversion… fixed.
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Shoulders (work gym)
29.10.2024 (12noon pre lunch session)
Dead hang - scap retraction reps
-ss-
BPA’s x 20
OHP - all from the floor
bar x 10
30kg x 8
40 x 5
45 x 5
50 x 3, 3, 3
-ss-
Dead hangs
BTN pulldowns
+40kg x 12, +50kg x 10, 10
-ss-
Front row
12.5kg DB’s x 12, 10, 10’s x 10
Rear delts
15kg DB’s x 12, 12, 10
-ss-
External rotation 5kg DB x 10, 8, 8
Pullovers 40kg x 10, 8, 8
-ss-
Ab wheel kneeling x 8, 6+2rp, 6+4rp
-resting HR56
-BW65.5 this am (a whisker under target for comp!), protein focus, fewer carbs.
-chiro last night, good to get massage etc to loosen things back up around neck/traps etc.
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BJJ
30.10.2024 (6am morning session)
BJJ 1hr, training (all levels class).
-Half guard defence today
-Solid rolls thereafter. Dominated N, even battle vs K (until I copped an accidental hit to the nose - cue bloody nose) then a good roll with J copping a few submissions.
-BW65kg this am, bang on target, let’s aim to to hold it at that number. Gives me some wriggle room on Sunday for weigh in.
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BJJ Comp update:
As I suspected, I’ve been merged into the open beginners group at 145lbs, so that totals 8 athletes. I’m 13years old than the next oldest @T3hPwnisher , and most of the guys in the group are 16 - 22. Should be fun!
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