Mon 27th
A. Barbell Press - did one set and the elbows were to sore in flexion so moved to seated DB's
A. Seated DB PRess 3 x 12 15kg dbs
B1. GHR 3 x 8
B2. Med Ball Push up 3 x 10/10
B3. Med Bal lfigure 8s 3 x 10
C1. Hammer Curls 3 x 12 12.5kg
C2. DB Tricep Ext 3 x 12 15kg
C3. Swiss Ball stir the pots 3 x 10 each direction
Sat 26th
A. DB Press (2 hands , 1 db) 3 x 15 20kg
B. Medball figure 8 3 x 10
C. Lunge 4 x 10/10 15,15,17.5,17.5kg
D. Med Ball pushups 3 x 10/10
Training is still non existent, the rib is still sore - only in certain positions though but not ready to do any bjj and maybe not for a few weeks :(
Wed 23rd
Tried some single arm pressing work but going light, still don't feel great and the elbows are still sore / clicky in forced flexion
Tue 22nd
Went to Alex to get the arm looked at and he worked on the rib too - he reckons its na intercoastal muscle...
Sat / Sun / Mon 21st
No training, ribs are not great
Fri 18th
Training with the lads in the gym and I spazzed out of a mounted position and hurt my ribs (left side again) had to stop the session, was pretty sore for the rest of the day.
Tuesday, 29 August 2017
Wednesday, 16 August 2017
Wed 16th
buy in - skierg 2k 8mins
A. Mech Adv DB Bench (upright / incline / flat) 2 x 7.7.7 25kg
B. Barbell row 3 x 12 50kg
C. Band face pulls + rotation 3 x 8
D1. KB Shrugs 3 x 12 32kg kbs
D2. Incline DB Curls 3 x 12 10kg
early AM - 45min nogi drills with Mossy
Tue 15th
ECJJA - nogi (right arm is slowly getting better, still not 100%)
Mon 14th
Row - half marathon. Energy was low but decided last minute to get through this.
1'32'46.9
Sat 12th
havent trained in a bit so easing back in with some hypertrophy work
A1. DB Bench 3 x 15 25kg
A2. DB Incline Curls 3 x 12 10kg
B1. DB Lat Raise 3 x 12 6kg
B2. Tricep Pushdowns 3 x 20
C1. Banded KB Shrugs 3 x 12 24kg
C2. Hammer Curls 3 x 12 10kg
D1. Rear delt flys 3 x 10 6kg
D2. DB Tricep Extensions 3 x 12 12.5kg
Wed 9th
SDSC - some nogi drills with Austin and Mossy, still a little off with the arm as well.
Mon 7th
Dun Laoghaire 10k run - Disaster!! Had some sort of gastro bug, took me 65 mins haha - projectile vomited half way through, not fun!
buy in - skierg 2k 8mins
A. Mech Adv DB Bench (upright / incline / flat) 2 x 7.7.7 25kg
B. Barbell row 3 x 12 50kg
C. Band face pulls + rotation 3 x 8
D1. KB Shrugs 3 x 12 32kg kbs
D2. Incline DB Curls 3 x 12 10kg
early AM - 45min nogi drills with Mossy
Tue 15th
ECJJA - nogi (right arm is slowly getting better, still not 100%)
Mon 14th
Row - half marathon. Energy was low but decided last minute to get through this.
1'32'46.9
Sat 12th
havent trained in a bit so easing back in with some hypertrophy work
A1. DB Bench 3 x 15 25kg
A2. DB Incline Curls 3 x 12 10kg
B1. DB Lat Raise 3 x 12 6kg
B2. Tricep Pushdowns 3 x 20
C1. Banded KB Shrugs 3 x 12 24kg
C2. Hammer Curls 3 x 12 10kg
D1. Rear delt flys 3 x 10 6kg
D2. DB Tricep Extensions 3 x 12 12.5kg
Wed 9th
SDSC - some nogi drills with Austin and Mossy, still a little off with the arm as well.
Mon 7th
Dun Laoghaire 10k run - Disaster!! Had some sort of gastro bug, took me 65 mins haha - projectile vomited half way through, not fun!
Friday, 4 August 2017
4th Aug
Did some drills and a 80%ish effort roll for 10mins, good session. Right arm wasn't too sore but no power.
3rd Aug
Noon - ECJJA nogi, guard passing drills and positional sparring. Tried sparring then but elbow was too sore.
PM - SDSC , 5k light row as part of concept2 challenge, elbow ok (lots of flexion is painful!)
2nd Aug
didnt train
1st Aug
ECJJA - nogi
PM - SDSC 10 x 500m; 1min rest *start at 2mins and go faster each round
Did some drills and a 80%ish effort roll for 10mins, good session. Right arm wasn't too sore but no power.
3rd Aug
Noon - ECJJA nogi, guard passing drills and positional sparring. Tried sparring then but elbow was too sore.
PM - SDSC , 5k light row as part of concept2 challenge, elbow ok (lots of flexion is painful!)
2nd Aug
didnt train
1st Aug
ECJJA - nogi
PM - SDSC 10 x 500m; 1min rest *start at 2mins and go faster each round
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