Shifted Priorities log

0705-
Bench: 95lb x5, (115lb x5) x2, (135lb x5) x3

OHP: 60lb x7, 70lb x5, 80lb x3, 90lb x1

10 dips

30 captain chair knee raises
30 4 count flutter kicks
30 v-ups
10 hyperextensions
10 sec hardstyle plank

Upper body stretches

1830-Jiu jitsu.
 
Damn, haven;t updated in a few days. Walked around a city, bay orderly stuff.
 
Yesterday:

0705-
Bench, dip superset
(95lb x8, 2 dips) x2.
(115lb x5, 3 dips) x3

OHP: 55lb x5, 60lb x5, 65lb x5

Curls. 20lb x 15, each side.

Tricep extensions: 35lb x10, 45lb x10

1 min flutter kicks
10 hanging leg raises
30 captain chair knee raises
45lb plate plank for 35 sec.
10 hyperextensions

Upper body stretches

1830-Jiu jitsu.
 
0645-
Bench, dip superset
(95lb x8, 2 dips) x2.
(120lb x5, 3 dips) x3

OHP:55lb x5, 60lb x5, 65lb x5, 70lb x5, 75lb x5

Curls, 20lb x15.

Tricep extensions:
35lb x10, 45lb x10, 50lb x5

Upper stretches.

1 min of flutter kicks
10 hanging leg raises
30 captain chair knee raises
1 min of crunches
Bridging
35lb plate, 45 sec plank.
10 hyperextensions.
 
Yesterday:
1215-5 min walk
11 min jog
2 min airdyne bike
3 min walk

5 pull ups x3
Cable rows: 40lb x10, 50lb x10, 60lb x10
80lb shrugs x30
Flyes

Full body stretches.
 
0650-4 min walk
8 min jog
4 min elliptical
3 min jog

5 pull ups x3
45lb cable rows x10, 55lb x10, 65lb x10
80lb shrugs x30
Flyes

Full body stretches.
 
0700-
7 dips x2

OHP: 55lb x5, 60lb x5, 65lb x5, 70lb x5, 75lb x5

Bicep curls: 20lb x20.

Tricep extensions:
30lb x5, 40lb x10, 55lb x10
Upper stretches

1 min flutter kicks
10 hanging leg raises
30 captain chair knee raises
1 min of crunches
Bridging
10 inverted sit ups on the inversion table
10 sec hardstyle plank.

1830-Jiu jitsu.
 
0705-

OHP: 55lb x5, 60lb x5, 65lb x5, 70lb x5, 75lb x5, 80lb x5

8 dips x2

Curls: 20lb x20

Tricep extensions:
40lb x10
45lb x10
55lb x5

1 min flutter kicks
40 captain chair knee raises
1 min crunches
Bridging
10 leg raises
10 box planks
10 sec hardstyle planks.

Upper body stretches.
 
0700-4 min walk
8 mon jog
5 min elliptical
3 min walk

5 pull ups x3
45lb cable rows x10, 55lb x10, 65lb x10
90lb shrugs x30
Flyes

Full body stretches.
 
0700-
Bench: 95lb x8, 115lb x6, 135lb x4, 155lb x2

OHP:45lb x10, 60lb x7, 65lb 5, 80lb x3

10 dips

15lb curls x7
(20lb curls,5) x3

Tricep extensions:
45lb x10
55lb x10

Upper stretches

1830-BJJ.
 
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