Magnesium Carbonate, 4oz Gloves, and Sledgehammers

8/10 - 20 rep squats day 8


1x6 min rounds Shout box MMA timer .3 intensity


Squats
155x8
205x25


Pull Overs
x20


Knuckle Push Ups
x25


Bar Pull Ups
x10


2x6 min rounds Shout box MMA timer .3 intensity


Dynamic bridges
Static stretches
 
8/12 - 20 rep squats day 9


2x6 min rounds Shoutbox MMA timer .3 intensity


Squats
165x8
215x25


Pull Overs
x20


Knuckle Push Ups
x29


Bar Pull Ups
x11



Knuckle Push Ups
x20


Bar Pull Ups
x10


2x6 min rounds Shout box MMA timer .3 intensity


Dynamic bridges
Static stretches







8/16 - 20 rep squats day 10


1x6 min rounds Shoutbox MMA timer .4 intensity


Squats
175x5
225x8 - just didn't have it in me tonight. Didn't help I got delayed in getting home (after I already took my pre-WO supps) and so didn't start lifting til about an hour after I meant to.



2x6 min rounds Shoutbox MMA timer .4 intensity


Static stretches


Will repeat Friday or Saturday
 
8/25 20 Rep Squats Day 11

2x6 min shoutbox MMA timer .3 intensity

Squats
155x5
195x5
235x15


Pull Overs
X10


3x6 min rounds Shoutbox MMA timer .3 intensity

Thought about trying to get more sets but didn't have it that day.





8/28 - Deadlifts


1x6 min rounds Shoutbox MMA timer .3 intensity


Power Cleans + 3 kicks per leg, alternating, last leaping
135x5 - spinning back
DOH Deadlift
225x5 - high roundhouse
315x5 - front push
365x3 - mid roundhouse
415x2 - side
455x1 - low roundhouse
495x1 - front snap
525x1
555x0 - 3 attempts. Broke one side on the 2nd.


3x6 min rounds Shoutbox MMA timer .3 intensity
 
9/6

20 rep squats day 11 - redux - Delay since last workout was due to a few items, one of which was tearing something in my right shoulder when rolling last Tuesday. Prayed over it when I realized something happened and the pain left, but I’m still rebuilding the strength in it.


2x6 min rounds Shoutbox MMA timer .3 intensity



Squats
155x5
195x5
235x6
235x10
235x10
235x5
With the delay since my last time, I didn’t quite have a full set in me (only had 55 mg of caffeiene pre-WO as well)


Pull Overs
X10 (with bar)
X20 (without bar; generally do with bar, but shoulder was bothering me a little)


Knuckle Push Ups
x20


Bar Pull Ups
X1 - strength just isn’t quite back in my arm for pull-ups



100lb Thick Handle DR Rows
x5


Knuckle Push Ups
x25



100lb Thick Handle DR Rows
x10


Dynamic bridges
Static stretches
 
9/11

20 rep squats day 11.5


1x6 min rounds Shoutbox MMA timer .3 intensity



Squats
155x5
195x5
235x20


Pull Overs
X20


Knuckle Push Ups
x20


Rope Pull Ups
X4 - still building back up



Knuckle Push Ups
X20


Bar Pull-Ups
x5


2x6 min rounds Shoutbox MMA timer .3 intensity


Dynamic bridges
Static stretches
 
Last edited:
9/23
531 Restart


2x6 min rounds Shoutbox MMA timer .3 intensity


DOH Deadlift +3 kicks per leg, last leaping
188.75x5 - spinning back
236.25x5 - high roundhouse
283.75x5 - side
Mixed grip
306.25x5 - mid roundhouse
353.75x5 - front push
+belt
401.25x5


Static Stretches
 
9/27
Some Jump rope, Upper body warm-ups and dynamic stretches


Bench /100lb Thick Handle DB BORs (each side)
98.75x5 / 5
123.75x5 / 8
148.75x5 / 6
161.25x5 / 7
185x5 / 6
210x5 / 8


"Cool Down" was a little "sparring" with my 4 year old.
 
9/30/2017

1x6min rounds Shoutbox MMA timer .3 intensity - Definitely need to get my heavier bag set back up


Squat +3 kicks each leg, alternating (last each flying)
138.75x5 - spinning back
173.75x5 - high roundhouse
207.5x5 - side
225x5 - mid roundhouse
258.75x5 - front push
+belt
293.75x - low roundhouse




Some stretches
 
10/8


1x6min round shoutbox MMA workout timer, .3 intensity


Standing OHP / Rope Pull Ups + 3 straight palm strike each side
62.5x5 / 6 - Shoulder was trying to tell me it was hurting still during the pull-ups and palm strikes. I commanded it to be fine and the pain to be gone in Jesus Name.
78.75x5 / 6
93.75x5 / 6 - Remembered that my shoulder had been hurting and thanked the Lord that it had been healed as I had completely forgotten it had hurt.
101.25x5 / 6
117.5x5 / 6
133.75x8 / 6


1x6min round shoutbox MMA workout timer, .3 intensity


Static stretches
 
10/16
531 3 “week” DL


1x6 min rounds Shoutbox MMA timer .3 intensity



DOH Deadlift +3 kicks per leg, last leaping
188.75x5 - spinning back
236.25x5 - high roundhouse
283.75x5 - side
Mixed grip
331.25x3 - mid roundhouse
377.5x3 - front push
+belt
425x4 - low roundhouse


1x6 min rounds Shoutbox MMA timer .3 intensity


Static Stretches
 
10/25 - 531 Bench “3 week”

1x6min rounds Shoutbox MMA timer .3 intensity


Bench /100lb Thick Handle DB BORs (each side)
98.75x5 / 8
123.75x5 / 8
148.75x5 / 8
172.5x5 / 6
198.75x3 / 6
225x5 - not where I wanted but still better than I did last time.


1x6min rounds Shoutbox MMA timer .3 intensity



Static stretches
 
10/29/2017

1x6min rounds Shoutbox MMA timer .3 intensity


Squat +3 kicks each leg, alternating (last each flying)
138.75x5 - spinning back
173.75x5 - high roundhouse
207.5x5 - side
242.5x3 - mid roundhouse
276.25x3 - front push
+belt
311.25x5 - low roundhouse



Bagwork
1x6min rounds Shoutbox MMA timer .3 intensity


Dynamic Bridges
Static Stretches
 
11/5


1x6min round shoutbox MMA workout timer, .3 intensity


Standing OHP / Rope Pull Ups + 3 straight palm strike each side
62.5x5 / 6
78.75x5 / 8
93.75x5 / 8
110x3 / 6
126.25x3 / 6
141.25x7 / 6


Static stretches
 
11/11
531 - 531 DL session


1x6 min rounds Shoutbox MMA timer .3 intensity



DOH Deadlift +3 kicks per leg, last leaping
188.75x5 - spinning back
236.25x5 - high roundhouse
283.75x5 - side
Mixed grip
353.75x5 - mid roundhouse
belt
401.75x3 - front push
448.75x5 - low roundhouse


Punching and wrestling w my 4.5 year old boy


1x6 min rounds Shoutbox MMA timer .3 intensity


Static Stretches
 
11/18 - 531 Bench “531 session”


1x6min rounds Shoutbox MMA timer .3 intensity


Bench /100lb Thick Handle DB BORs (each side)
98.75x5 / 6
123.75x5 / 10
148.75x5 / 10
186.25x5 / 8
210x1 - just did not have any more in me today...
 
11/24/2017

1x6min rounds Shoutbox MMA timer .3 intensity

Squat +3 kicks each leg, alternating (last each flying)
138.75x5 - spinning back
173.75x5 - high roundhouse
207.5x5 - side
260x5 - mid roundhouse
295x3 - front push
+belt
328.75x2 - low roundhouse



Bench /100lb Thick Handle DB BORs (each side)
98.75x5 / 8
123.75x5 / 8
148.75x5 / 8
186.25x5 / 8
210x3
235x5


Some stretches


Out to cracker Barrel for Thanksgiving lunch
 
12/2


1x6min round shoutbox MMA workout timer, .3 intensity


Standing OHP / Rope Pull Ups + 3 straight palm strike each side
62.5x5 / 6
78.75x5 / 8
95x5 / 6
117.5x5 / 6
133.75x3 / 6
150x6


Static stretches
 
12/17
531 - 531 DL session - doing same numbers as last time through because last week I took some frustrations out on my phone and consquently lost my 531 App info. Also, I’m going back to a 2x lift per session split due to time constraints.


1x6 min rounds Shoutbox MMA timer .3 intensity


DOH Deadlift +3 kicks per leg, last leaping
188.75x5 - spinning back
236.25x5 - high roundhouse
283.75x5 - side
Mixed grip + chalk
306.25x5 - mid roundhouse
353.75x5 - front push
+belt
401.25x7 - low roundhouse


Standing OHP / Rope Pull Ups + 3 straight palm strike each side
63.75x5 / 6
78.75x5 / 6
93.75x5 / 6
101.25x5 / 6
117.5x5 / 6
133.75x9 / 6


2x6 min rounds Shoutbox MMA timer .3 intensity


Static Stretches
 
12/23//2017

1x6min rounds Shoutbox MMA timer .3 intensity

Squat +3 kicks each leg, alternating (last each flying)
126.25x5 - spinning back
157.5x5 - high roundhouse
188.75x5 - side
205x5 - mid roundhouse
236.25x5 - low roundhouse
+belt
268.75x - low roundhouse



Bench /100lb Thick Handle DB BORs (each side) + 3 straight palm strikes per side (alternating)
98.75x5 / 8
123.75x5 / 10
147.5x5 / 10
160x5 / 10
183.75x5 / 5
208.75x7



Bagwork
1x6min rounds Shoutbox MMA timer .3 intensity


Static Stretches
 
12/28
531 - 531 DL session


1x6 min rounds Shoutbox MMA timer .3 intensity


DOH Deadlift +3 kicks per leg, last leaping
178.75x5 - spinning back
222.5x5 - high roundhouse
266.25x5 - side
Mixed grip + chalk
288.75x5 - mid roundhouse
333.75x5 - front push
+belt
378.75x5 - low roundhouse


Static stretches.


A bit disappointed, but I lifted early in the day and never quite felt the killer instinct come out. Also, knowing I have something going right after I get done lifting rarely helps me get the most out of my session.
 
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