Young Professional: Training Log

Training Logs
, ,
21

01/26/23 (Thursday)

Back:

Pull-Ups:
1xBWx10
4x25x6
1xBWx5 (drop set)

Barbell Rows:
1x45x10
1x135x10
6x185x8
2x95x20

Lat Rope Pull Thru:
4x50x20

Machine Rows:
4x100x12

Shoulders:

Seated DB Press:
1x30x20
1x50x15
3x60x15

Arnold Press:
1x40x9
2x35x12

Cable Front Raises:
1x25x15
3x20x15

DB Lateral Raises:
4x20x20,14,11,10

Face Pulls:
1x60x20
3x70x20

Finished with a core circuit. Doubled up workouts today, and suffered a bit on the tail end of shoulder because of it.

BW: 198.0
Calories: 2,480 (186 P, 186 C, 120 F)
Sleep: 6.75 hours

2 Likes
22

Excellent work on pullups and rows.

23

Thank you, Iā€™ve found that pull up strength translates well to grappling

1 Like
24

01/27/23 (Friday)

Arms:

Rope Cable Curls:
1x22.5x15
1x31.5x15

Rope Tricep Extensions:
1x22.5x15
4x45x12

Seated DB Curls:
3x35x12

Overhead Tricep Rope Extensions:
3x45x12

Hammer Curls:
3x25x12

BJJ:

Twister Side to Dā€™arce, Lockdown to Dog Fight to Back Take.
3x5 minute rounds

BW: 197.0
Calories: Didnā€™t Track
Sleep: 6 hours

2 Likes
25

01/28/23

Rest

1 Like
26

01/29/23 (Sunday)

Legs:

Belt Squat:
1x135x12
1x225x12
3x315x9,8,8

Smith Machine Lunges:
4x135x15

Standing Hamstring Curl Machine:
1x50x15
1x60x12
2x70x12

BW: Didnā€™t weigh
Calories: Didnā€™t track
Sleep: ~6.5 hours

2 Likes
27

You arenā€™t sleeping much. And you donā€™t have kids, right?

28

No kids, and no I have not been sleeping much lately. I struggle with some insomnia, and typically take 1-2 hours to fall asleep. Iā€™m not gonna lie and say Iā€™m doing all I can do to remedy this, because I am not. I typically put my phone up before bed, but will watch TV until Iā€™m ready to hit the hay. I know the blue light interferes with sleep, but I honestly lack the self discipline to read instead of watch TV at the end of the day. I value my alone time without responsibility at the end of the day, and honestly donā€™t like the idea of giving up that control. Perhaps investing in some blue light glasses would be worth it.

1 Like
29

Not judging here. My sleep quantity, and often quality, is terrible, due to family obligations.
Iā€™m a morning person so I would love to go to bed early, wake up an hour earlier than I should and just read; I canā€™t though. Enjoy your freedom while you have it, and spend it however you want.
Was just pointing it out - if you felt disappointed with your performance in some area, sleep would be low-hanging fruit to fix it.

1 Like
30

01/30/23 (Monday)

BJJ:

Z-Guard, Toe Hold Kick Out, Lockdown to Butterfly, Butterfly Sweep
Mount Escape

1x8 minute round: Got my ankle popped during a heel hook, itā€™s a little swollen but I donā€™t think itā€™s too serious.

BW: Didnā€™t Weigh
Calories: Didnā€™t Track
Sleep: ~4.5 hours (sore throat and congestion came on later in the day and made sleeping difficult)

01/31/23 (Tuesday)

Back:

Deadlifts:
1x135x10
1x225x6
5x315x3

Pull-Ups:
5xBWx10

T-Bar Rows:
1x85x10
1x130x10
5x175x6

Close Grip Lat Pull-Down/Lat Pull Thru Superset:
3x100x10/3x50x10

Single Arm Seated Cable Rows:
4x50x12

Biceps:

Seated DB Curls:
3x35x12,12,10

Preacher Curl Machine:
3x45x12

BW: 200.2
Calories: 2,020 (168 P, 0 C, 147 F)
Sleep: ~9 hours

Finished with about 10 minutes in the steam room.

Took some night-time cold/congestion medicine and slept like a baby. Also, only had ground beef today. A lot of guys at the BJJ gym recommend meat and fruit, a diet followed by popular BJJ athlete Ben Eddy. Iā€™m gonna use this diet as a baseline. I was shocked at how satisfied I felt only eating ground beef 2x today. Fruit will be adjusted based on cardio. I will not stick to 100% adherence, but will use this diet as a baseline going forward.

Also, snowing where I live. Working from home today allowed me to catch up on sleep a bit. Also, my BJJ gym is closed due to the whether, but my lifting gym is not.

2 Likes
31

Sorry, havenā€™t trained since Tuesday due to weather/sickness so had nothing of value to post.

02/05/23 (Sunday)

Squats:
3x315x6,6,5

Smith Machine Lunges:
1x135x15
2x185x8

Seated Leg Curls:
4x110x20,20,20,10 (drop-set on last 2)

Heal Elevated Goblet Squats:
3x60x20,20,16

Finished with calf raises.

Bodyweight: Forgot to weigh
Calories: 2,870
Protein: 200g
Fat: 99g
Carbs: 244g
Sleep: 7.5 hours

1 Like
33

@jcpjcp Donā€™t worry about derailing the log, I appreciate the input. I did a similar split in college (full body 2-3x per week). I can say that I definitely favor BJJ to lifting, mainly for the mental benefits it brings. When someone is trying to choke me nothing else seems to matter, Iā€™ve also fallen in love with the art of BJJ recently.

The reason I train the way I do is because I have a gym partner. I like the idea of having a ā€œgym broā€ who holds me accountable and pushes me, etc. However I recognize that what Iā€™m trying to do now is not sustainable or suitable for long term success.

To sum it all up, I think youā€™re right. I just like working out with my friend and am locked into a year long contract at this gym. The reason that is relevant is because it is not 24hr and is a bit of a commute, so I donā€™t have time before work to drive there, lift, and drive back (I used to lift in the mornings).

Idk a way to tell him I need to follow a different routine but work out at the same time without sounding like a dick. I figured Iā€™d do this until I really notice myself not recovering, but weā€™ll see.

34

@jcpjcp What do you think about running an upper/lower/full body split (3x per week). That way I can hit legs with my homie, but take recovery into consideration and focus on jui-jitsu more. Maybe something like this:

Upper:
DB Bench
Row
DB Press
Pull Ups
Rear Delts
Biceps
Triceps

Full Body:
Zercher Squats
Incline Bench
Chin Ups
Biceps
Triceps
DB Raise

Keep Leg Day about the same.

Let me know what you guys think.

Thanks!

35

02/06/23 (Monday)

Chest Day:

Decline Bench Press:
3x225x8

Incline Bench Press:
3x115x11,10,7

Cable Flies:
3x35x20

Bench Press Machine:
3x147x8

Dip Machine:
1x220x8
2x175x12

BJJ:

Lockdown, Fancy Feet, Dog Fight, Back Step to Side Control

4x5 minute rounds. First day back since my ankle tweek, and I felt rusty.

Bodyweight: 198.6
Calories: 2,860 (168 P, 225 C, 87 F)
Sleep: ~6.5 hours

2 Likes
37

02/08/23 (Wednesday)

Rest (traveled for work the last few days)

Food:
2,125 cal
151g protein
165g carbs
99g fat

Didnā€™t track anything Tuesday.

1 Like
38

02/09/23 (Thursday)

Upper Body:

DB Incline Bench:
3x85x12,10,9

Wide Grip Pull-Ups:
3xBWx12,12,12

DB Shoulder Press:
3x65x12,11,8

Seated Cable Rows:
3x160x12,12,8

Skull Crushers:
3x85x15,15,15

DB Incline Curls:
3x30x15,8,8

Cable Upright Rows:
3x40x15,15,15

Gonna run an Upper/Lower Split 3x per week to allow for better recovery and more time to train BJJ. Thinking Tues/Thurs/Sat.

BJJ:

Twister Side, Calf Slicer, Twister Side Retention Drills
1x5 min and 1x15 minute rounds. Felt good, I will be competing on the 18th.

Sleep: ~8 hours
Calories: 3,291 (185 P, 285 C, 126 F) - went out for dinner and casual drinks with friends
Bodyweight: 196.0 (lowest in a while, guess I didnā€™t have as much to eat while traveling as I thought)

1 Like
39

02/10/23 (Friday)

BJJ:

Twister Side, Calf Slicer, Rubber Guard retention drills, Twister side truck entry

3x5 minute rounds.

Sleep:~7 hours
Calories: Didnā€™t track
Bodyweight: 195.0

40

02/11/23 (Saturday)

BJJ:

Open Mat, 4x8 minute rounds.

Sleep:~8 hours
Calories: Didnā€™t track
Bodyweight: Forgot to weigh

02/12/23 (Sunday)

Rest

41

02/13/23 (Monday)

BJJ:

Black Mamba ā†’ Spiral Guard ā†’ Chefā€™s Kiss Sweep ā†’ Chefā€™s Kiss Counter ā†’ Invert (I think it used something called ā€œMonkey and Barrelā€ grip, gotta love the 10p names) ā†’ Slingshot ā†’ Back Take

2x8 minute rounds. Really nice flow and good rolls.

Bodyweight: 198.4
Food: 2,350 cal (194 P, 206 C, 80 F)
Sleep: ~6 hours

42

I wanna bring this back.

Recently found a new job and havenā€™t been focused on logging my lifts as much. I got into a more of a civil design role and I start at the end of the month. Now that that has settled, I plan on logging my lifts on here for accountability reasons.

My weight has more or less stayed the same. I plan on running an 8-9 week cut. I havenā€™t tracked my calories since my last upload, but I plan on hopping back on the wagon.