Sat 14th
I havent really been trackign this, my lifting has been more for maintenance (of sorts!) these days. My right elbow has gotten very bad, locking when I wake up and ocnstant grinding / clicking when I move it.
So today was ....
A. Squat x 5 - worked up to 100kg, right knee started to ache very slightly on this set but all previous sets were ok.
B1. KB Row 3 x 12 27.5, 28, 32kg x 10
B2. Face Pulls 3 x 12
C. Shoulder Shocker Series
D. DB Curls 3 x 10 15kg
* elbow held up, didn't feel great - especially after, but was ok during the workout. Knee was fine afterwards too.
Monday, 16 December 2013
Sunday, 8 December 2013
Sat 7th
I have been coming down with a cold the past couple of days and not feeling too good. I have been doing a lot of bjj lately (for me) and although I haven't been tracking it here, Ive set up another blog here.
I didn't push it too hard today...
A. HPC - only did triples at 60kg, haven't done these in ages and it showed!
B. Weighted Chins x 5 12.5, 15. 17.5, 20kg
C. DB Walking Lunge 3 x 10/10 20kgs
D1. DB Row 3 x 12/12 27.5kg
D2. Facepulls 3 x 12
E1. KB Shrugs 3 x 10 32kgs
E2. DB Alternating Curls 3 x 10 15, 17.5, 17.5kg
I have been coming down with a cold the past couple of days and not feeling too good. I have been doing a lot of bjj lately (for me) and although I haven't been tracking it here, Ive set up another blog here.
I didn't push it too hard today...
A. HPC - only did triples at 60kg, haven't done these in ages and it showed!
B. Weighted Chins x 5 12.5, 15. 17.5, 20kg
C. DB Walking Lunge 3 x 10/10 20kgs
D1. DB Row 3 x 12/12 27.5kg
D2. Facepulls 3 x 12
E1. KB Shrugs 3 x 10 32kgs
E2. DB Alternating Curls 3 x 10 15, 17.5, 17.5kg
Wednesday, 4 December 2013
Wed 4th Dec
* I've had a very sore sensation in my left pec since Monday evening, it hurts to breath deep. It could actually be a rib or stemming from m neck, but it seems to be easing up, a combination of this and bjj training has me going light at the mo.
A. Weighted Chins - 5 x 10, 15, 17.5kg, 20kg x 4 (not going to failure, just felt 'something' in m left arm)
B. DB Bench 2 x 15 22.5kg - again not going to failure just easing out the pec
C1. DB Row 3 x 12/12 25kg
C2. Band Facepulls 3 x 12
D. DB Alternating Curls 3 x 10 15kg
Tue 3rd
I trained BJJ in the AM and did this directly after, again not going to hard.
A. DB Walking Lunge 4 x 10/10 15kg
B. Single Leg DL 3 x 5/5 20kg
C. Russian Twist 3 x 10/10 10kg
D. Sorensen hold 1:30
Sat 30th
A. Upright - Flat Bench 2 x 7.7.7 22.5kg - 16 on last set
B. Inverted Ring Row (with Iso adductor hold) 4 x 10
C1. DB Lat Raise 3 x 10
C2. Face pulls 3 x 10
* I've had a very sore sensation in my left pec since Monday evening, it hurts to breath deep. It could actually be a rib or stemming from m neck, but it seems to be easing up, a combination of this and bjj training has me going light at the mo.
A. Weighted Chins - 5 x 10, 15, 17.5kg, 20kg x 4 (not going to failure, just felt 'something' in m left arm)
B. DB Bench 2 x 15 22.5kg - again not going to failure just easing out the pec
C1. DB Row 3 x 12/12 25kg
C2. Band Facepulls 3 x 12
D. DB Alternating Curls 3 x 10 15kg
Tue 3rd
I trained BJJ in the AM and did this directly after, again not going to hard.
A. DB Walking Lunge 4 x 10/10 15kg
B. Single Leg DL 3 x 5/5 20kg
C. Russian Twist 3 x 10/10 10kg
D. Sorensen hold 1:30
Sat 30th
A. Upright - Flat Bench 2 x 7.7.7 22.5kg - 16 on last set
B. Inverted Ring Row (with Iso adductor hold) 4 x 10
C1. DB Lat Raise 3 x 10
C2. Face pulls 3 x 10
Wednesday, 27 November 2013
Wed 27th
Trained with Dar in SDSC
A. Split Squat 3 x 6/6; 15kg, 17.5kg, 17.5kg - actually felt my right knee act up a little, it has been ok the past week or so, so I'll have to keep an eye on it and maybe start lighter on the lower body work next time
B. Upright - Flat DB Bench 2 x 7.7.7; 3mins rest 22.5kg (12 on last set, not failure)
C. Timed Row 3 x 20 sec 50kg, 13.14.14
D. Band Y-press 3 x 8
E. Barbell Shrugs 3 x 10 80, 90, 90kg
F. Empty Barbell Curls x 50, 30, 20
G. Sorensen 1 min hold
Energy levels are low - sleep and food has been TERRIBLE! Im not reading into it much at the minute, I'll try and get back into things for December
Tue 26th
AM - coached in Andys for about 1.5 hours
PM - did 1 hour of bjj at 9 with Steph and Ross in SDSC
Mon 25th
Didnt train - I was exhausted today for some reason. I think the build up to Stephs MMA fight was more draining than I was allowing for!
Trained with Dar in SDSC
A. Split Squat 3 x 6/6; 15kg, 17.5kg, 17.5kg - actually felt my right knee act up a little, it has been ok the past week or so, so I'll have to keep an eye on it and maybe start lighter on the lower body work next time
B. Upright - Flat DB Bench 2 x 7.7.7; 3mins rest 22.5kg (12 on last set, not failure)
C. Timed Row 3 x 20 sec 50kg, 13.14.14
D. Band Y-press 3 x 8
E. Barbell Shrugs 3 x 10 80, 90, 90kg
F. Empty Barbell Curls x 50, 30, 20
G. Sorensen 1 min hold
Energy levels are low - sleep and food has been TERRIBLE! Im not reading into it much at the minute, I'll try and get back into things for December
Tue 26th
AM - coached in Andys for about 1.5 hours
PM - did 1 hour of bjj at 9 with Steph and Ross in SDSC
Mon 25th
Didnt train - I was exhausted today for some reason. I think the build up to Stephs MMA fight was more draining than I was allowing for!
Sunday, 24 November 2013
Sun 24th
Drilled BJJ with Howard for about an hour and a half
Sat 23rd
A. Bench - built up to heavy 5 85kg
*could have done more but my left forearm is very tight, elbow keeps locking
B1. Chins 4 x 8
B2. Face Pulls 4 x 12
C. Shoulder Shocker Series
D. Incline Seated Curls 3 x 10 12.5kg
Not the toughest session ever but sleep was poor and I was a little pre occupied with Stephs fight coming up today
Fri 22nd
Coached at Team Ryano - 1.5hours approx
Drilled BJJ with Howard for about an hour and a half
Sat 23rd
A. Bench - built up to heavy 5 85kg
*could have done more but my left forearm is very tight, elbow keeps locking
B1. Chins 4 x 8
B2. Face Pulls 4 x 12
C. Shoulder Shocker Series
D. Incline Seated Curls 3 x 10 12.5kg
Not the toughest session ever but sleep was poor and I was a little pre occupied with Stephs fight coming up today
Fri 22nd
Coached at Team Ryano - 1.5hours approx
Thursday, 21 November 2013
Thu 21st
Coached BJJ at Team Ryano - also had 3 5min rolls, went hard enough and the knee held up for the most part - the right one was ok, the left lcl was slightly sore. I also noticed that for the first time I could do the glute stretch on the left side and some bjj drills, not able to triangle too hard on that side yet.
Wed 20th
trained with Dar
A. Bench -> built up to 85kg x 5 (next time start increasing the weight slightly in the warm ups)
B. Blackburns x 2sets (10sec at each position)
C1. DB Row 3 x 12/12; 27.5kg
C2. Band Facepulls 3 x 12
D. Seated DB Incline Curls 3 x 10 15,15,12.5kg
Tue 19th
Coached BJJ in the am with Stevo
Did a roll with Steph that evening
Mon 18th
- didnt train
Coached BJJ at Team Ryano - also had 3 5min rolls, went hard enough and the knee held up for the most part - the right one was ok, the left lcl was slightly sore. I also noticed that for the first time I could do the glute stretch on the left side and some bjj drills, not able to triangle too hard on that side yet.
Wed 20th
trained with Dar
A. Bench -> built up to 85kg x 5 (next time start increasing the weight slightly in the warm ups)
B. Blackburns x 2sets (10sec at each position)
C1. DB Row 3 x 12/12; 27.5kg
C2. Band Facepulls 3 x 12
D. Seated DB Incline Curls 3 x 10 15,15,12.5kg
Tue 19th
Coached BJJ in the am with Stevo
Did a roll with Steph that evening
Mon 18th
- didnt train
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