Shifted Priorities log

0655-
Bench : (95lb x6) x2, 115lb x6, 135lb x6

OHP: 45lb x7, 55lb x7, 65lb x5, 75lb x5
7 dips

Curls:
(20lb x5) x3
25lb x3
30lb x1

Tricep extensions:
35lb x10
45lb x10
50lb x10

Upper body stretches

10 hanging leg raises
30 captain chair knee raises
10 hyperxtensions
10 sec hardstyle plank
 
0640-
Bench: (95lb x7) x2, 115lb x7, 135lb x7
OHP: 45lb x7, 55lb x7, 65lb x5, 75lb x5
8 dips

(20lb curls x5) x3
25lb curls x5

Tricep extensions:
35lb x12
45lb x10
50lb x10

Upper body stretches

10 hanging leg raises
30 captain chair knee raises
10 hyperextensions
10 sec hardstyle plank
 
0655-4 min walk
10 min jog
4 min walk

5 pull ups x3
40lb cable rows x20, 50lb x20, 60lb x15, 70lb x10
(70lb barbell shrugs x20) x4
Flyes

Full body stretches.
 
0650-5 min walk
10 min jog
5 min walk

5 pull ups x3
Cable rows: 40lb x20, 55lb x20, 60lb x20
(80lb barbell shrugs x20) x3
Flyes

Full body stretches.
 
0700-Left side work.
Dumbbell press: 25lb x10, 20lb x8, 15lb x12
Dumbbell OHP: 15lb x10, 20lb x8, 25lb x6

Curls: 15lb x5, (20lb x5) x3, 25lb x5

Stretches

10 hanging leg raises
30 captain chair knee raises
35lb plank x35 seconds
10 hyperextensions

1830-Jiu jitsu.
 
0655-5 min walk
10 min jog
2 min airdyne bike.
5 min walk

4 pull ups x4
Left side cable rows: 15lb x10, 20lb x10, 25lb x10
45lb left side shrugs x20, 3 times.
Left side flyes.

Full body stretches.
 
0700-Left side.
Dumbbell press:15lb x15, 20lb x13, 25lb x11

Dumbbell OHP: 20lb x10, 25lb x8, 30lb x6

5 dips

15lb curls x7
(20lb x5) x3
25lb curls x5

10 hanging leg raises
30 captain chair knee raises
30 v-ups
30 4 count flutter kicks
45lb plank for 45 seconds
10 hyperextensions.

Left side upper body stretches.
 
0655-
Bench: 95lb x7, 115lb x5, 135lb x3, 155lb x1

OHP: 45lb x7, 60lb x7, 65lb x5, 75lb x4, 80lb x3

Dips 8

15 curls x7, both arms.
(20lb curls x5) x3

Tricep extensions
30lb x10
45lb x10

Upper stretches

10 hanging leg raises
30 captain chair knee raises
30 v-ups
30 4 count flutter kicks
45lb plank, 45 seconds.
10 hyperextensions

1830-Jiu jitsu.
 
0655-4 min walk
10 min jog
2 min airdyne bike
3 min walk

5 pull ups x3
Cable rows: 40lb x20, 50lb x15, 60lb x10
100lb shrugs x20, 3 times
Flyes

Full body stretches.
 
0645-4 min walk
10 min jog
2 min airdyne bike.
3 min walk

5 pull ups x3
Cable rows: 40lb x20, 50lb x15, 60lb x10
100lb shrugs x20, 3 times.
Flyes

Full body stretches.
 
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