August/17/2019
Wake Up: 6am (felt awake, ready to start my day)
Song of the Day: Careless Whisper (Seether)
Workout: 6:15-6:45am
- Burpees - 2x10 (I hadn’t done these in a while, but they were an excellent warmup. I felt very ready to workout after these)
- Walking Lunge - 2x8@120lb (60lb DB) (I felt very strong here, but was glad to stop at 8 because my form started to break)
- Pullup - 2x8 (Surprisingly my pullups have been very strong, idk why since I’m 215ish, but I’ll take it)
- Lateral Raise - 2x12@15 (15 was very light for me, so I tried to really control each rep and preserve my recovering shoulder)
- Rear Delt Fly - 2x12@15 (These were supersetted with the raises so back to back made them harder. Also I tried to be strict with them, but eventually I have to put a bit of swing in the movement)
- DB Carry - 2x50yds@180 (90lb DB) (I was struggling on the last 5yds or so cuz my grip was failing a bit, but I was able to pull it out. It’s weird how much harder it is to hold DBs than it is to hold a hex bar)
GF Workout:
- Burpees - 2x5 (I had to coach her a bit, but eventually she got the hang of them. Her plank portion of the movement should be more solid so she doesn’t hurt her back)
- Walking Lunges - 2x6@15 (I told her to avoid failure, which caused her to go too light. However, sh was able to work more on her form)
- Pullup - 2x8@BW-75 (She was able to complete all reps, so we will increase weight from here)
- Lateral Raises - 2x8@5 (I don’t remember any issues with form, but I’ll push her to get all reps once her shoulders feel better)
- Rear Delt Flys - 2x8@5 (I keep trying to help her get her back closer to parallel, but she is fairly upright. It’s not a huge issue, but we will work on it.)
- DB Carry - 2x50yds@40 (20lb DB) (Her grip is what struggles here, but she is definitely getting better at carries)
So far I like the idea of this program, I’m concerned about burning out, but Idk if that will happen. Hopefully the low volume/medium intensity/high frequency will be a good combo for us both.
August/18/2019
I keep forgetting to log on the day of the workout, so I will post two entries today to catch up. I will also post the workout that we have started as a supplement to these entries
Wake Up: 7:30am (stayed up to watch UFC241, boy was that a good card. I had a lack of sleep, but I felt pretty good considering)
Song of the Day: You’ll Be Sorry (HIKU)
Workout: 8:30-9am
- V-ups - 2x15 (I was super surprised at how easy these were, my core strength is really coming along)
- RDL - 2x8@140 (70lb DB) (These felt very strong. This is becoming one of my favorite lifts for sure. It feels good to do some hamstring/glute/low-back work too)
- Dips - 2x8@BW+30lb (240lb) (Idk why my dips felt so good today, but I was able to add weight and still perform all reps while only struggling near the last rep on the last set. I held the DB with my feet cuz I had no other way)
- DB Curl - 2x12@20lb DBs (I hadn’t done high rep bicep work for a while, so I think that may have affected my strength, but I did really slow,controlled reps while covering my whole ROM)
- Overhead DB Tricep Extension - 2x12@20 (I have a hard time feeling these in my triceps, but I enjoy doing them, so I dont know if I’m doing something wrong or not)
- Row - 2x100m AFAP (as fast as possible) (This was pretty intense, but I could really rip and grip, which is what I love about the C2 rower.)
GF Workout:
- Bodyweight Squats - 2x10 (Her abs were sore from some previous work, so we decided that squats would be better for her to warmup with)
- RDL - 2x8@40 (20lb DB) (Her form is very good, so i tried to add weight (5lb each DB) but it was too heavy)
- Dips - 2x8@BW-70 (She worked hard to knock out these reps, and was able to maintain a healthy posture with her shoulders. She is definitely exhibiting more control)
- DB Curls - 2x8@5lb (she could’ve done more reps but misunderstood my instruction for the day and underdid it. No biggie)
- DB Tricep Extension - 2x8@5lb (She has pretty good form on these, and I think she did a good job handling the superset)
- Row - 2x100m AFAP (She was on a lower resistance and was a bit slower, so it took longer, but she was really rocking it.)
We really put in the work today, and I am enjoying being able to recover each workout. I made the comment today that I feel very light even though I weigh 210ish. I’ll be keepin it up!
August/19/2019
Wake Up: 7am (felt very awake. Slept like a baby despite having seen “IT” last night)
Song of the Day: Sound of Silence (Disturbed)
Workout: 7:30-8am
- Box Jump - 2x6@3ft or so (I did these with several different jump styles to try to get the best warmup possible before goblet squats)
- Goblet Squats - 2x8@85lb (I was bracing super hard to hold the DB up, and my core was far more tired than my legs)
- DB Rows - 2x8@85lb (I didn’t want to burn out today since I have bjj this evening, so I lowered the weight. All reps were completed with ease)
- Reverse Cable Fly - 2x12@25lb (I had no idea what weight was used because the plates had no markings, but I’m assuming it was somewhere between 15-30lb)
- Cable Lateral Raise - 2x12@15lb (I again had no idea about the weight, but I was able to perform all reps)
- Suitcase Carry - 2x50yds@100lb (These got pretty hard, but my frequent loaded carries has really prepared me. I really love this exercise, and I feel like I get a ton of work done)
GF Workout:
- Box Jumps - 2x5@1ft or so (She really does hate these, but is getting better at them for sure. We are working on her landing since she has trouble having a firm landing)
- Goblet Squat - 2x8@30 (She was able to complete all reps, but I think we need to work on her depth)
- DB Row - 2x6@20 (She tried a heavier weight than last time, and performed really well with it. Good progress here)
- Reverse Cable Fly - 2x8@7 (She performed all reps, but had issues with the weight since the cables weren’t the smoothest thing in the world)
- Cable Lateral Raise - 2x8@7 (Same issue with light weight/cables, but she got all the reps in. They were pretty tough, but she seemed to grind them out)
- Suitcase Carry - 2x50yds@50lb KB (Idk why we decided to do the KB, but i think it was easier for her to hold. Either way, she had to really work to hand on to the weight for the entire distance, but she got it done)
I need to switch up the exercises a bit so that there are no days where I burn out. I’m pretty tired, and I can’t really afford not to recover, so Ill see what I can do.
This is the new workout that we have been doing:
| Day 1 |
Focus |
Exercises |
Sets/Reps |
| Warmup |
Abs |
Pendulum |
2x8-15 |
| Lower |
Pull |
Hip Thrust |
2x6-8 |
| Upper |
Push |
Incline DB Press |
2x6-8 |
| Arms |
Bis/Tris |
Curl/Ext SS |
2x8-12 |
| Finisher |
HIIT |
Ropes |
3x30s |
|
|
|
|
| Day 2 |
|
|
|
| Warmup |
Mobility |
Birpees |
2x5-15 |
| Lower |
Push |
Lunge |
2x6-8 |
| Upper |
Pull |
Pullup |
2x6-8 |
| Arms |
Delts |
Rear/Lateral SS |
2x8-12 |
| Finisher |
Loaded Carry |
DB Carry |
3x50yds |
|
|
|
|
| Day 3 |
|
|
|
| Warmup |
Abs |
V-Up |
2x8-15 |
| Lower |
Pull |
RDL |
2x6-8 |
| Upper |
Push |
Dips |
2x6-8 |
| Arms |
Bis/Tris |
Curl/Ext SS |
2x8-12 |
| Finisher |
HIIT |
Row |
3x30s |
|
|
|
|
| Day 4 |
|
|
|
| Warmup |
Mobility |
Box Jump |
2x5-15 |
| Lower |
Push |
Goblet Squat |
2x6-8 |
| Upper |
Pull |
Face Pull |
2x6-8 |
| Arms |
Delts |
Rear/Front SS |
2x8-12 |
| Finisher |
Loaded Carry |
Suitcase Carry |
3x50yds |
|
|
|
|
| Day 5 |
|
|
|
| Warmup |
Abs |
Bicycle Crunch |
2x8-15 |
| Lower |
Pull |
Reverse Lunge |
2x6-8 |
| Upper |
Push |
Close Grip BP |
2x6-8 |
| Arms |
Bis/Tris |
Curl/Ext SS |
2x8-12 |
| Finisher |
HIIT |
Prowler |
3x30s |
|
|
|
|
| Day 6 |
|
|
|
| Warmup |
Mobility |
Mountain Climber |
2x10-30s |
| Lower |
Push |
Bulgarian SS |
2x6-8 |
| Upper |
Pull |
DB Row |
2x6-8 |
| Arms |
Delts |
Rear/Lateral SS |
2x8-12 |
| Finisher |
Loaded Carry |
DB Carry |
3x50yds |
August/20/2019
Wake Up: 6am (felt fairly tired, body was heavy, concerned about recovery, but worked out)
Song of the Day: Blackbird (The Beatles)
Workout: 6:45-7:10am
- Bicycle Crunch - 2x15 (My core has gotten very used to bodyweight work, and I might try to do some more complicated movements in the future)
- Reverse Lunge - 2x8@135 (This was the first time I had gone up to 135 in a while, and it felt very strong and stable. I was glad to keep the reps low before my form broke down)
- Pushups - 2x18 (I tried something new that l had thought of the day before. I start with a diamond pushup, move my right hand over, do a regular pushup, move my right hand back to a diamond, do a diamond pushup, then move my left hand to perform the same motions as my right hand previously. Idk why I wanted to try it, but I enjoyed doing it)
- Prowler - 1x50yds@135 (I was really tired from rolling pretty hard yesterday, and we were in a hurry, so we left after this initial set)
GF workout:
- Bodyweight Squats - 2x10 (Her core was still sore, so I had her warm up with these instead)
- Reverse Lunge - 3x8@BW (Her form is better, but she still hangs onto a rack to remain balanced)
- Prowler Push - 2x50yds@empty (She was moving faster than I’d seen before, which means she is getting better at pushing or leg driving)
Overall this was a weird workout since we were in a hurry, and because we were both a bit tired, and because the GF wasn’t recovering well. Her shoulders are still hurting pretty badly, and it makes any sort of pushing exercise that isn’t inclined unbearable. I need to reevaluate to help her.
August/21/2019
Wake Up: 6am (felt pretty awake and recovered, ready to lift)
Song of the Day: Blank Space (Taylor Swift)
Workout: 6:30-7am
- Mountain Climbers - 2x20 (This is a decent warmup, not as ideal as something like birpees, but they worked pretty well for the next exercise)
- Bulgarian Split Squat - 2x8@70lb (I do enjoy these and think they are one of the best leg exercises, but they can really suck with heavier weight)
- Face Pulls - 2x12@80lb (The cables we were using maxed out at 80lb, so that was the most weight I could use. It wasn’t too hard, but there are certainly better places to do facepulls)
- Lateral Raise - 2x12@20lb DBs (These weren’t too bad. It got rough on the last few reps of the last set, but that’s probably due to supersetting these with rear delt flys)
- Rear Delt Flys - 2x12@20lb DBs (This weight felt pretty solid for the reps performed. I my form did break down a bit near the end though.)
- DB Carry - 1xAFAP (as far as possible) @50lb DBs (I made it about 150yds? IDK. Well, i gave up before i completely burnt out so that my grip wouldn’t be trashed for BJJ)
GF Workout:
- Mountain Climbers - 2x10 (I believe her form was causing her arms to burn out because she wasn’t bringing her feet far enough forward and her arms were getting tired)
- Bulgarian Split Squat - 2x8@BW (She did really well in this exercise. Her form was great, and she pushed pretty hard to stay controlled)
- Facepulls - 2x12@30 (she maintained great form, even though I could tell she was having a hard time with that weight. We will probably up our volume on these modes of lifts because of her shoulder issues)
- Lateral Raise - 2x12@5 (I didn’t watch these, but I trust her form and knowledge of her limits)
- Rear Delt Flys - 2x12@5 (She still has a hard time being parallel to the ground, but I think she is trying, which is good enough for me)
- DB Carry - 1xAFAP@20lb DB (she went a long ways, maybe almost 75-100 yds or so. Her grip is getting better for sure)
Now that school, hunting, work, and BJJ are picking up, I will have to cut my workouts down to 3x a week. I will try to create a program specifically for the GF’s goals, and just do it with her. Right now my goals lie outside of the gym, and my only purpose in training now is to perform better at all my extracurricular activities. Stronger, Leaner, More Nimble.
August/23/2019
Wake Up: 5am (felt pretty awake, well rested for sure)
Song of the Day: Black Spiderman (Logic)
Workout: 6-6:45am
- Box Jumps - 3x8
- Lunges - 3x12@50lb DBs (These were easier than expected. My stability and strength have greatly improved with carrying weight)
- Incline DB Press - 3x8@70lb (I felt pretty weak on this lift. It’s probably due to the upper body strain of BJJ and the neglect of chest that I’ve been doing)
- Facepulls - 3x10@204 (I finally maxed out the weight stack at the pulley I was using. I’m very proud lol)
- Loaded Carry - 2x50yds@90lb DBs (This was pretty hard, and my grip was quitting on me pretty fast)
- Plank - 2x30s (Planks were a lot easier than I remember, but I still love them)
- Battle Ropes - 3x20s (Good ole battle ropes, I’ll never quit these)
GF workout:
- Box Jumps - 3x6 (Her confidence while jumping has really improved, and she is working on her explosive ability)
- Lunges - 3x8@15lb DBs (She tried 20s, but it was too much. It might be a bit before we can up the weight, but for now her form is much better)
- Incline DB Press - 3x8@15 (Her control of the weight is significantly better than when she started, and it has helped prevent aggravating her shoulders)
- Facepulls - 3x12@48 (She was really fighting for clean reps, and I was proud to see her working hard)
- Loaded Carry - 2x50yds@20lb DB (she was perplexed as to why these were so hard and I was like “cuz you’ve already been working out hard”)
- Plank - 2x15s (These were hard on her, so I dropped the volume to help her finish strong)
- Battle Ropes - 3x20s (She is getting much stronger and safer in this exercise. She is better about rhythm instead of being jerky)
We have cut back to 3x a week, so the volume and intensity have jumped up quite a bit. I’m excited to see what happens!
August/25/2019
Wake Up: 7:50am (woke up in the middle of sleep cycle so i felt pretty tired, my body feels good though)
Song of the Day: Close (3LAU)
Workout: 9-9:45am
- Burpees - 3x8
- Step-up - 3x10@100lb (50lb DB) (The box was about 2ft high or so, I’m not sure. The reps felt pretty solid, and it felt good to do these after such a long time of not doing them)
- Lateral Raise - 3x12@25lb (I was surprised that I could move this weight. Lateral raises have never been super easy, but the weight moved so well)
- Rear Delt Fly - 3x12@10lb (I tried to concentrate heavily on the form and slow, controlled reps)
- Suitcase Carry - 2x25yds@45lb held by rope (I decided to change these up and loop a pushdown rope through a 45 and carry the weight that way. It really worked my girp)
- Bicycle Crunch - 2x30 (Ab exercises have gotten a lot easier. I dont really know why, but it takes a good bit of work to really strain my core)
- Prowler Push - 2x25yds@180 (I decided to up the weight primarily because I was increasing the weight for my GF. No hiccups here)
GF workout:
- Burpees - 3x5 (Needs work on form, her feet keep knocking together when she is exiting the pushup position)
- Step Ups - 3x8@15 (She said the weight was easy, so we will be increasing the weight next week)
- Lateral Raise - 3x8@5 (“lateral raises are hard”. Once she can get 12 reps, we will increase to 7.5lb)
- Rear Delt Flys - 3x8@5 (She was working hard to get these reps, but it was because there was no cheating allowed for this exercise. We laid on a bench in order to prevent rocking)
- Suitcase Carry - 2x25yds@25 (She seemed to do well with this weight. I dont know whether increasing the weight or the distance traveled would be better right now)
- Bicycle Crunch - 2x20 (She didn’t do the crunching motion, but moved her feet accordingly. So it ended up being more like flutter kicks)
- Prowler Push - 2x25yds@45lb (Idk what the empty sled weighs, but we added 45lb to it and she was pushing it as fast as she did with the empty sled when we first started)
So far I feel this is an effective workout for doing all we can in 3 days. I enjoy the intensity, but I am still getting used to keeping it up for the entire volume of this workout. Although I dont like being in the gym so infrequently, it has to be done.
August/27/2019
Wake Up: 5am (sore/tired from bjj, but mind was awake and excited to workout)
Song of the Day: Roar (Katy Perry)
Workout: 5:50-6:30am
- Mountain Climbers - 2x30
- Goblet Squat - 3x12@90lb (This was the heaviest weight I’ve ever goblet squatted. The hardest part was the brace, but my form was ideal. I need to begin setting the weight up for my first squat instead of struggling to get it to my chest.)
- RDL - 3x12@130 (It had been a bit since I did more than 8 reps on this exercise, and I really felt it. The higher reps were super tough. I will be increasing the weight, but don’t expect to get all 36 reps)
- DB Row - 3x12@80lb (My grip was pretty tired from bjj yesterday, but I was able to get all reps without killing myself)
- Farmer’s carry - 1xAFAP@50lb DBs (I walked until my grip was almost spent and then stopped. I didn’t want to completely trash my grip, but also wanted to do lots of work in a short amount of time)
- Pendulum - 2x10 (These feel pretty good, and I believe they will well transfer into my other activities)
GF Workout:
- Mountain Climbers - 2x20 (she did great on these, and idk what her dilemma was before, but she can really bust them out now)
- Goblet Squat - 3x8@30 (Her mobility was poor, so she was leaning forward quite a bit on this exercise. Her low back was hurting a bit later, and I believe it is a combination of these and RDLs.)
- RDL - 3x12@40 (She has great form on this exercise, and I might up the weight next week. The only issue with that is her grip)
- DB Row - 3x4@25lb (She had previously shown decent strength here, and I wanted to test her and see how she performed. She did very well with this weight, even though she couldn’t do all reps)
- DB Carry - 1xAFAP@15lb (She was hanging onto this weight for a long time. It was pretty light for her, but the goal was endurance, not really strength. She pushed very hard, and I think next time we do this form of grip training, we can move the weight up a bit)
- Pendulum - 2x10 (She has to bend her knees to get solid reps, but her form is as good or better than mine. She is able to stay completely flat, and is using only her core to turn her body)
This workout fits my schedule well, and the need to recover has really helped me not crave more workouts. I’ve lost 5lbs over the past 2 weeks, and I believe it will help me balance out my strength/bodyweight ratio. BJJ is coming along well, and the GF is kicking butt and taking names. Good S***
August/29/2019
Wake Up: 7am (very awake, ready to rock)
Song of the Day: Kickstart My Heart (Motley Crue)
Workout: 8-8:50am
- Leg Extension - 3x12@170 (these were pretty easy even with slow controlled reps, I don’t want to strain my patellar tendons, but I’ll definitely increase the weight)
- Pull Through - 3x10@204 (Idk if this pulley system lowers the weight felt by the user, but man it felt good to max out the stack on these. I was leaning pretty hard to stay up, but was able to keep my balance and do full reps with relative ease)
- Cable Rows - 3x12@180 (Used the wide, neutral grip for these, and they felt very good. It’s nice to be able to work hard without burning out from failure)
- Lateral Raise - 3x8@35 (These were basically heavy cheat laterals. I’d use a bit of swing to get the weight up and then control the weight on the way down.)
- Reverse Cable Fly - 2x12@20 (One of my favorite exercises, however the machine wasnt very smooth, and the lightest setting was too heavy for the GF, so only 2 sets of these)
- Hammer Curls - 2x12@25 (I supersetted curls with overhead tricep extensions, so the weight felt good considering the back to back work I did.)
- Overhead Tricep Extensions - 2x12@25 (Surprisingly these were pain free. I usually have issues with tricep aggravation, but I think keeping the weight relatively low helps)
GF Workout:
- Leg Extension - 3x12@50 (It’s funny to watch her squirm from the burn/relief of stopping after each set)
- Pull Through - 3x8@36 (She had trouble standing with anything heavier than this, but I blame her balance, not strength for that)
- Cable Rows - 3x8@60 (Watching her bang these out was really cool. She was working hard, and was able to get 8 each set)
- Lateral Raise - 3x8@8 (We were bridging the gap between 10 and 5, and I believe she did well. It’s nice to see progression)
- Hammer Curls - 3x12@10 (Her biceps are stronger than her triceps and her form was funky at first, but we fixed it)
- Overhead Tricep Extensions - 3x8@5 (She struggles with these, but at least her form is pretty solid. I want to see what she can do with heavier weight)
I almost forgot to log today, but now is better than never. The clemson game and the homework got in my way, but alas, I’m here. I have a cold too, so it’ll be nice to get some rest.
September/1/2019 (Can’t believe I forgot to log this workout)
Wake Up: 8am (ready to workout, felt well rested)
Song of the Day: Big Ole Freak (Megan Thee Stallion)
Workout: 9-9:45am
- Goblet Squat - 3x5@110 (This weight felt pretty good. I had to set it on a platform so I didn’t hurt myself getting the DB to my shoulders)
- RDL - 3x6@160lb (I love RDLs. They feel good and they work a whole lot of muscles. The weight moved well, and I believe I have a lot more in me)
- Incline DB Press - 3x5@70 (This weight was fairly light, but I wanted to focus more on control. So all my reps were slow in both the eccentric and concentric portions of the movement)
- Pullup - 3x5@BW (Similar feel and style as the DB Press. Light weight, lots of control)
- Facepull - 3x5@140 (I upped the weight and was able to maintain control throughout the entire lift. I will most likely up again.)
GF Workout:
- Goblet Squat - 3x5@30 (Her depth is poor, so we will work on better form before we go any further)
- RDL - 3x5@50 (she failed a rep on the last set, but the ones she completed were strong. It’s suprising to see her strong here with her hamstring deficit.)
- Incline DB Press - 3x5@20lb DB (Her eccentric portion of the lift was way too quick. It seemed like she was quitting on the way down, and I will try to help her correct this)
- Pullup - 3x5@BW-50 (She executed all reps. She had to grind on the last set, but she is getting much better with pullups for sure)
- Facepull - 3x5@48 (Her form is much better. She is finally strong enough to have the balance of weight that stretches her out between reps while still being in control throughout each rep)
My school days keep me way more routined than the days where I’m free. Hopefully I wont forget to log this morning’s workout too haha. Jk thats coming asap.
September/3/2019
Wake Up: 5:30am (pretty tired, but body felt ready to put in some work)
Song of the day: Nessun dorma (Pavarotti)
Workout: 6-6:40am
- Burpees - 3x5
- Frog Jumps - 3x5
- 3D Lunges - 3x12@25lb DB (stole these from athleanx. I like them a lot, and I believe they will transfer to a lot of the stuff I do)
- Explosive Pushups - 3x8 (It has been quite some time since performing these. It felt good to use speed instead of just endurance or strength for once)
- Australian Pullup - 3x10@BW (In these my body is almost flat, so there I’m about to reach my peak potential in this lift)
- Prowler Push - 2x25yds@200 (This moved better than I expected. It feels good to start adding some weight to this beast. I look forward to pushing even more)
GF Workout:
- Burpees - 3x5 (form is improving each session)
- Frog Jump - 3x5 (her depth is pretty bad. So she was performing these with a half-squat instead of being at the bottom. However, she did her best, which is awesome)
- Lunges - 3x10@10 (She attempted 3D lunges, but it confused her a bit. The extensive form changes also threw her off. So we will try again when I have time to explain it)
- Incline Pushup - 3x12@BW (She tried explosive Pushups, but they were too hard. So I told her to just do normal incline pushups with incline added. Those didn’t hurt)
- Australian Pullup - 3x8@BW (She is very strong here. Her upper back has really progressed faster than the rest of her muscles)
- Prowler - 2x25yds@25 (Although I know she can do 45, I dropped the weight a bit to increase the speed of her push. I will be returning to the higher weight next time)
After doing 1 week of this program, I like it a lot. It covers all of the bases and is another way to do all the work we need to do. The gf doesn’t like the 3x week workouts, but I told her that I can’t squeeze any more in.
September/5/2019
Wake Up:5am (tired, but excited to do some work)
Song of the Day: Red Roses (Jalen Edington)
Workout: 5:30-6:20am
- Leg Extensions - 3x12@190 (I have felt very strong and stable on this lift. I know the weight is heavy, but I do try to be careful here so I don’t get hurt)
- Pull Throughs - 2x10@210 (it feels good to rep these out with the max weight on a pulley. Idk what I’ll have to do, but I have to find a place to up the weight or find a pulley with less leverage, or do more reps, idk)
- Lateral Raises - 3x8@40 (I supersetted these with cable rows since we started running out of time. These were tough, but I love heavy laterals)
- Cable Rows - 3x10@170 (I love the neutral grip cable Row. It feels good to rip the weight toward you, and I love how it stretches my back between reps)
- Rear Delt Fly - 3x12@10 (It’s a super light weight, but I couldn’t find 20s or 15s, so I worked on the mind/muscle connection more than anything)
- Cable Curl - 3x12@132 (I really struggled with these. The Pushdowns on the superset were easy, but I had to work really hard here)
- Pushdowns - 3x12@132 (I try to push and curl the same weight, so I had to hang back on these to set the tone for both exercises)
GF workout:
- Leg Extensions - 5x10@40 (she was working really hard, and it’s funny to see how she reacts to feeling the burn during and after her sets)
- Pull Throughs - 5x8@50 (man, these were picture perfect reps, couldn’t ask for better. She is demonstrating control and strength that had yet to be seen)
- Lateral Raises - 3x12@5 (she tried 8s, but could only get 6 reps or so. I told her to drop the weight so that she could help her shoulders a bit)
- Cable Row - 3x10@50-60 (I don’t remember what weight she used, but I know it was around this range. It was cool to see her control this weight so well)
- Rear Delt Flys - 3x10@5 (These were a bit hard for her, but she was able to grind out all reps)
- Cable Curls - 3x10@24 (Her curls were also weaker than her Pushdowns. She was working hard and banging out reps)
- Pushdowns - 3x10@36 (I enjoyed watching her jump right in for her sets. Very strong on this lift)
Dang. Today the GF really put in the work. She made this workout count for sure. I’m glad to see her progress and to see her more and more hungry. I’ll probably change up a few things so that we can individualize it a bit, but I will be upping the leg volume for her for sure.
September/7/2019
Wake Up: 7am (very fresh, ready to rock)
Song of the Day: Super Bass (Nicki Minaj)
Workout: 7:30-8:25am (really long one today)
- Goblet Squat - 3x5@130, 1x10@75 (These were HARD. My core and back were bracing ridiculously hard to keep up, but I’m glad I was able to do them. That db was heavy. I’ve never picked up a weight like that with one hand.)
- RDL - 3x5@160, 1x20@100 (RDLs are one of my favorite exercises, but I try not to push myself because I don’t wan’t to hurt my lower back)
- Incline DB Press - 3x5@80 (Eating has allowed me to regain some of the strength I lacked in previous workouts due to lack of recovery and nutrition.)
- Pullup - 3x5@210 (I made sure to completely extend and relax shoulders between reps. Being heavy certainly has not improved my pullups a lot haha)
- Facepull - 3x8@210 (It feels good to max out a stack on a lift. The only thing holding me back seems to be my calf cramps while trying to stay in position)
GF workout:
- Goblet Squat - 3x5@30, 1x15@15 (I tried to get her to up the weight, but her form suffers. So I just told her to control the reps better
- RDL - 3x5@50, 1x10@30 (Her form is still perfect here. One rep caused her back to bend just a hair, and I told her to stop. I don’t like to mess around when it comes to any hip hinge because of how bad back injuries suck balls)
- Incline DB Press - 3x5@20 (her form starts to break down, but her strength is still there. Being careful of her shoulders still)
- Pullup - 3x5@BW-60 (She was able to do 5 reps with BW-50, but she wouldn’t have been able to do more sets than that one)
- Facepull - 3x8@60 (She really surprised me here. Her strength is getting impressive)
I will probably be adding volume specifically to satisfy the gf. She gets antsy on non-workout days haha
September/8/2019
Wake Up: 8am (felt pretty tired. gf wanted to workout, so I decided to do accessory stuff)
Song of the Day: Closer (3LAU)
Workout: 8:30-9:15am
For this workout, I tried to focus on muscle contraction and pump to avoid working the same muscles too much - all reps were 3x10. GF did the same
- Unilateral Leg Extensions
- Glute Machine (You get on all fours on these pads and push a bar above and behind you to contract your glutes)
- Incline Curls
- Tricep Extensions
- Cable Chest Fly
Still plan on adding more work so the gf can feel accomplished haha
September/10-16/2019
I totally forgot to log my workouts last week and I’m pretty disappointed that I’ve slacked off. I will try to shorten each entry, giving only input at the end. My goals now are related to improving my performance in both BJJ and Muay Thai. So, I might also comment on the nights I go to “train” (I use that word loosely as a hobbyist, not a delusional wannabe fighter lol
New Structure of Workout:
Day 1: Total Body
- Goblet Squat - 3x10
- [SS] - Pushup - 3x20/Pullup - 3x8
- Facepull - 3x10-15
Day 2: Conditioning/Stability
- Burpees - 3x5-10
- DB Carry - 3x25-50yds
- V-Up - 3x6-20
- Ropes - 3x15-30s
Day 3: Total Body
- Walking Lunge - 3x10-20
- [SS] - Incline DB Press - 3x8-12/Bent Row - 3x8-12
- Reverse Fly - 3x8-12
Day 4: Conditioning/Stability
- Plank - 3x30s
- Row - 1000m
- Int/Ext Rotation - 3x8-15
Day 5: Total Body
- [SS] - Step Up - 3x10-20/Sumo Squat - 3x10-20
- [SS] - Lateral Raise - 3x6-15/Rear Delt Fly - 3x6-15
- Aussie Pullup - 3x12-20
Day 6: (Optional Volume for Legs/Arms)
- Leg Press - 3x15-25
- Leg Extension - 3x15-25
- Pull-Through - 3x15-25
- [SS] - Curls - 2x8-15/Tricep Extension - 2x8-15
I completed one week and was able to go to mma training and still perform well. I have been going maybe 75% in the gym and that seems to be a good intensity. On the days I don’t train, I go a lot harder and try to do extra work since I have the freedom to do so without hurting any other hobby. My schedule for mma right now is:
Monday: BJJ 6-7pm / Muay Thai 7-8pm
Tuesday: Muay Thai 7-8pm
Wednesday: BJJ 6-8pm
Thursday: Muay Thai 7-8pm
The GF doesn’t care too much for the short workouts, but I tell her that it is important to keep it short and increase the frequency since I need to be able to do other stuff without walking around feeling so sore. We are both making progress, and hopefully we will fix her persisting shoulder issues.
September/16/2019
Wake Up: 7am (slept in a bit by accident, but I felt very refreshed after resting on sunday)
Song of the Day: Panama (Van Halen)
Workout:
- Hip Thrusts - 3x12@225
- Landmine Squat - 3x12@90
- Ropes - 3x30s
- V-Ups - 3x15
- Stretch
The gf and I both did this workout, but the GF sat out on the landmine squats because she couldn’t get the motion down. I decided to have an intense stretch after so she can begin to use proper form. Her strength is enough. She just needs mobility.
September/17/2019
Wake Up: 5am (My legs felt somewhere between fatigue and recovery from mma, but it didn’t feel like something that would hurt my performance.)
Song of the Day: Fear is the Weakness (In Flames)
Sets x Reps @ My Weight / GF Weight
Workout: (5:30-6:05am)
- Walking Lunge - 3x12@70/20 (35lb KBs)
- Incline DB Press - 3x8@75/10 (2 sets of controlled reps, last set explosive)
- DB Row - 3x10@70/15
- Machine Reverse Fly - 3x12@132/36 (I think these pulleys make the weight a lot lighter, but this machine was actually pretty great)
This was a solid quick workout for me, but the GF was feeling sick, so I told her to take it easy. I think her upset stomach comes from her overeating yesterday since it seems coupled with acid reflux.
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September/20/2019
Wake Up: 5am (felt pretty tired, accidentally slept in the past 2 days and I’ve been sick, so this morning was a slow start)
Song of the Day: Anaconda (Nicki Minaj)
Workout: (5:45-6:20am)
- Leg Press - 3x25@90/90 (I did unilateral)
- Pull Throughs - 3x15@210/50
- Leg Extensions - 3x25@170/30
[GF Only] Curls/Lateral Raises/Tricep Extensions - 2x10each@5lb
We missed the last two workouts, so my gf was upset, but it actually helped me since I’ve been doing a lot in addition to being sick lately. It feels great to be back though. I have been avoiding direct arm work to prevent me from slacking in MT or BJJ.
September/22/2019
Wake Up: 8am
Song of the Day: Pleasure and Pain (BFMV)
Workout: 9-9:45am
- Goblet Squat - 3x10@80/30
- Pullups - 3x8@BW/BW-70
- Pushups - 3x15@BW/BW w/ Incline
- Facepull - 3x12@80/30 (Used wide grip with individual pulleys to switch things up)
The workout felt good and I’m ready to get back to training mt and bjj. Also hunting season is about to start on the wma that I hunt, and my workouts will be cut back to 3x a week. However, I will try to get my gf to workout on those off days, and then hopefully log those as well. Our goals haven’t changed, and hopefully our progress wont either.