Magnesium Carbonate, 4oz Gloves, and Sledgehammers

12/29 - 531 5 OHP session

1x6 min rounds Shoutbox MMA timer .3 intensity


Standing OHP / Rope Pull Ups + 3 straight palm strike each side
63.75x5 / 8
78.75x5 / 8
93.75x5 / 7
101.25x5 / 7
116.25x5 / 6
132.5x10 / 0


2x6 min rounds Shoutbox MMA timer .3 intensity


Static Stretches
 
1/6/2018

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
221.25x3 - mid roundhouse
252.5x3 - low roundhouse
+belt
283.75x6 - low roundhouse



Bench /100lb Thick Handle DB BORs (each side) + 3 straight palm strikes per side (alternating)
98.75x5 / 10
123.75x5 / 10


Static Stretches


Lots going through my mind. Needed to stop.



1/7/2018 - Bench day

1x6min rounds Shoutbox MMA timer .3 intensity


Bench /100lb Thick Handle DB BORs (each side) + 3 straight palm strikes per side (alternating)
98.75x5 / 10
123.75x5 / 10
147.5x5 / 10
172.5x3 / 10
196.25x3 / 8
221.25x6



Bagwork
1x6min rounds Shoutbox MMA timer .3 intensity


Dynamic Bridges
Static Stretches
 
1/13
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
311.25x3 - mid roundhouse
356.25x3 - front push
+belt
401.25x6 - low roundhouse


Standing OHP / Rope Pull Ups + 3 straight palm strike each side
63.75x5 / 8
78.75x5 / 8
93.75x5 / 4
108.75x3 / 4
125x3 / 6
141.25x8 / 6


Static Stretches


Not bad, especially considering I found my pre-WO supps on the counter after I got done. I got them out and then forgot to take them!
 
1/20/2018


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
236.25x5 - mid roundhouse
268.75x3 - front

+belt

300x7 - low roundhouse



Push-ups/100lb Thick Handle DB BORs (each side) + 3 straight palm strikes per side (alternating)
Shoulder width, palms flat, dynamic x10 / 10

Shoulder width, palms flat, dynamic x10 / 10



  • I sold my weight bench the other day. We’d been talking about possibly moving and I decided since it was a little taller than really fits me I wanted to at least let it go and see about finding another one. We’re not likely moving soon, but I made money on it, at least.
 
Last edited:
1/27
531 - 531 DL session


1x6 min rounds Shoutbox MMA timer .3 intensity


DOH Deadlift +3 kicks per leg, last leaping
178.75x5 - high roundhouse
222.5x5 - spinning back
266.25x5 - side
Mixed grip + chalk
333.75x5 - mid roundhouse
378.75x3 - front push
+belt
423.75x7 - low roundhouse
Est 1rm 522 lbs


Standing OHP / Rope Pull Ups + 3 straight palm strike each side
63.75x5 / 6
78.75x5 / 6
93.75x5 / 7
116.25x5 / 7
132.5x3 / 5
148.75x9 / 6


2x6 min rounds Shoutbox MMA timer .3 intensity

Dynamic Neck Bridges x20 each front & back
Static Stretches
 
2/4/2018

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
225x10 - mid roundhouse
275x5 - front push
+belt
315x5 - low roundhouse


Bench /100lb Thick Handle DB BORs (each side) + 3 straight palm strikes per side (alternating)
98.75x5 / 10
123.75x5 / 10
147.5x5 / 8
183.75x5 / 6
208.75x3 / 8
233.75x5



Bagwork
1x6min rounds Shoutbox MMA timer .3 intensity


Static Stretches


- Bought a new bench today. The uprights aren't as far apart as I'd like, but the height is right. I think I may do just bottom-up bench off the safety catches in my rack from now on.
 
2/7

3x 6 min rounds Shoutbox MMA timer
I actually did a combo in between every one the app called out, but I was pretty well gassed by the end.

Static Stretches
 
2/10
531 - 5+ DL session #2


1x6 min rounds Shoutbox MMA timer .3 intensity


DOH Deadlift +3 kicks per leg, last leaping
181.25x5 - spinning back
226.25x5 - high roundhouse
272.5x5 - side
Mixed grip + chalk
295x5 - mid roundhouse
341.25x5 - front push
+belt
386.25x6 - low roundhouse


Standing OHP / Rope Pull Ups + 3 straight palm strike each side
63.75x5 / 6
80x5 / 6
96.25x5 / 8
103.75x5 / 8
121.25x5 / 6
136.25x10 / 6


1x4 min round triple punching
1x4 min round “Tabata” straight punching (sort of… more like a hip twist with my hands alternating on the bag than a full punch… Tabata Rock’em Sock’em robot is more like it)
1x4 min round triple punch + kick (didn't get the full round. Took a few 10 second or so breaks)
 
2/17/2018 - 5+ Squat session

1x6min rounds Shoutbox MMA timer .3 intensity



Squat +3 kicks each leg, alternating (last each flying)
130x5 - spinning back
162.5x5 - high roundhouse
193.75x5 - side
211.25x5 - mid roundhouse
243.75x5 - front push
+belt
276.25x10 - low roundhouse


Bottom Starting Bench /100lb Thick Handle DB BORs (each side) + 3 straight palm strikes per side (alternating)
100x5 / 10
125x5 / 10
150x5 / 10
162.5x5 / 10
188.75x / 10
213.75x10



Bagwork
3x6min rounds Shoutbox MMA timer .3 intensity


Static Stretches
 
2/21 - bag work

4 min triple punch
4 min "Tabata interval" straight punches
4 min triple punch

Stretches
 
2/24
531 - 3+ DL session #2


1x6 min rounds Shoutbox MMA timer .3 intensity


DOH Deadlift +3 kicks per leg, last leaping
185x5 - spinning back
226.25x5 - high roundhouse
275x5 - side
Mixed grip + chalk
318.75x3 - mid roundhouse
+belt
365x3 - front push - Lower back was hurting a bit so I changed angles of my camera for next set to see how much form is.
408.75x0 - Didn’t even break it. Stopped to pray a bit more
408.75x3 - low roundhouse


Standing OHP / Rope Pull Ups + 3 straight palm strike each side
65x5 / 8
80x5 / 8
96.25x5 / 8
112.5x3 / 7.5
128.75x3 / 6
143.75x10 / 6


1x4 min round #3 combos
1x4 min round “Tabata” straight punching
1x~3 min round triple punch


Dynamic Neck Bridges x20 each front & back
Static Stretches
 
Weighed myself at 220 again the other day, so I need to do more stuff through the week consistently. Going to log to try to keep accountable.


2/27
9 Min Spartan MMA Metabolism workout - Need to do more stuff like this because I couldn't do pushups the whole time I should've and some of the other things were harder than they should've been.


2/28
> 4 miles walking while at work. Not exactly sure how much I did because I forgot to write down the last segment and the treadmill only keeps for 6 min after you stop moving.


3/1
Dynamic stretches
3x6min Shoutbox MMA timer, .3 intensity, 1 min rest between
Static stretches and neck bridges
 
3/3/2018 - Squat session 3+


Warmup and dynamic stretches


1x6min rounds Shoutbox MMA timer .3 intensity


Squat +3 kicks each leg, alternating (last each flying)
130x5 - spinning back
162.5x5 - high roundhouse
193.75x5 - side
226.25x3 - mid roundhouse
258.75x3 - front push
+belt
291.25x8 - low roundhouse


Bottom Starting Bench /100lb Thick Handle DB BORs (each side) + 3 straight palm strikes per side (alternating)
100x5 / 10
125x5 / 10
150x5 / 10
175x5 (realized after that it should’ve only been 3) / 10
201.25x3 / 10
+belt and wrist wraps
226.25x8 / 5


Bagwork
4 min #3 combos
4 min “Tabata” interval straight punches
4 min 3 punch drill


Dynamic Bridges
Static Stretches
 
3/9
> 5 miles walking over 3.75hr of my workday



3/10 - BW this morning 212.8. good progress shooting to get back to ~200 for my walking weight


~1hr of chopping and stacking firewood this morning




531 - 1+ DL session #2


Jump Rope
Dynamic Stretches
1x6 min rounds Shoutbox MMA timer .3 intensity


DOH Deadlift +3 kicks per leg, last leaping
185x5 - spinning back
226.25x5 - high roundhouse
275x5 - side
Mixed grip + chalk + belt
341.25x5 - mid roundhouse
386.25x3 - front push
431.25x3 - low roundhouse


Standing OHP / Rope Pull Ups + 3 straight palm strike each side
65x5 / 8
80x5 / 8
96.25x5 / 6
121.25x5 / 6
136.25x3 / 6
Belt and wraps
152.5x8 / 8


Neck bridges
Static stretches
 
3/18/2018 - Squat session 1+

Warmup and dynamic stretches
1x6min rounds Shoutbox MMA timer .3 intensity


Squat +3 kicks each leg, alternating (last each flying)
135x5 - spinning back
162.5x5 - high roundhouse
193.75x5 - side
243.75x5 - mid roundhouse
276.25x3 - front push
+belt
308.75x7 - low roundhouse


Bottom Starting Bench /100lb Thick Handle DB BORs (each side) + 3 straight palm strikes per side (alternating)
100x5 / 10
125x5 / 10
150x5 / 10
188.75x5 / 10
213.75x3 / 10
+belt and wrist wraps
238.75x6


Some stretches
(Was trying to paint the “bomb shelter” in the basement with my kids between sets and they got covered in paint so I cut my post-lifting stuff short to get them in the tub before they got messier.)
 
3/24 - 531 - 5+ DL session #3


Jump Rope

Dynamic Stretches
1x6 min rounds Shoutbox MMA timer .3 intensity


DOH Deadlift +3 kicks per leg, last leaping
185x5 - spinning back
231.25x5 - high roundhouse
277.75x.5 - side
301.25x5 - mid roundhouse
Mixed grip + chalk + belt
347.75x5 - front push
395x8 - low roundhouse


Standing OHP / Rope Pull Ups + 3 straight palm strike each side
66.25x5 / 8
82.5x5 / 8
98.75x5 / 8
117.5x5 / 6 (should’ve been 107.5)
123.75x5 / 6
Belt and wraps
140x8 / 4


Neck bridges
Static stretches






3/30

Had Good Friday off work so I decided to get a good bag workout in.

6x6min rounds Shoutbox MMA timer, .3 intensity, 1 min rest between rounds.
- Generally threw a couple extra punches between called combos. Might be time to up the intensity.

Dynamic neck bridges front and back
static stretches
 
Last edited:
3/31/2018 - Squat session 5+ #3

Warmup and dynamic stretches
1x6min rounds Shoutbox MMA timer .3 intensity



Squat +3 kicks each leg, alternating (last each flying)
135x5 - spinning back
166.25x5 - high roundhouse
200x5 - side
216.25x5 - mid roundhouse
250x5 - front push
+belt
283.75x10 - low roundhouse


Bottom Starting Bench /100lb Thick Handle DB BORs (each side) + 3 straight palm strikes per side (alternating)
101.25x5 / 10
127.5x5 / 10
166.25x5 / 10
200x5 / 10
216.25x11
Not exactly sure what my middle sets were. I know I did 101.25 for my first set, I did one or two other sets and then realized that 200x5 felt pretty heavy, but I think I was looking at my squat numbers and I’m not sure whether that was for one or two sets. Kinda zoned out and was playing with my boy between sets.


Bagwork
4 min #3 combos
4 min “Tabata” interval straight punches


Dynamic Bridges
Static Stretches
 
4/8 - 531 - 3+ DL session #3


Jump Rope
Dynamic Stretches
1x6 min rounds Shoutbox MMA timer .3 intensity


DOH Deadlift +3 kicks per leg, last leaping
185x5 - spinning back
- second rep was a power clean instead of a deadlift
231.25x5 - high roundhouse
277.75x5 - side
Mixed Grip
323.75x3 - mid roundhouse
chalk
371.25x3 - front push
belt
416.25x6 - low roundhouse


Standing OHP / Rope Pull Ups + 3 straight palm strike each side
66.25x5 / 8
82.5x5 / 8
98.75x5 / 8
116.25x3 / 8
131.25x3 / 6
Belt and wraps
148.75x10 / 6


2x6 min rounds Shoutbox MMA timer .3 intensity


Static Stretches
 
4/15/2018 - Squat session 3+ #3


Warmup and dynamic stretches
1x6min rounds Shoutbox MMA timer .3 intensity


Squat +3 kicks each leg, alternating (last each flying)
135x5 - spinning back
166.25x5 - high roundhouse
200x5 - side
233.75x3 - mid roundhouse
266.25x3 - front push
+ belt
300x8 - low roundhouse


Bottom Starting Bench /100lb Thick Handle DB BORs (each side) + 3 straight palm strikes per side (alternating)
101.25x5 / 10
127.5x5 / 10
153.75x5 / 10
178.75x3 / 10
203.75x3 / 10
+ wraps
228.75x9


Bagwork
3x6min rounds Shoutbox MMA timer .3 intensity


Dynamic Bridges
Static Stretches
 

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