My ADD Training Log 2017-18

4/25/2018

GYM

Press
5x45
5x65
5x85
5x100
3x115
10x125
1x135
1x145
1x165
5x8x100

Bench
5x45
5x95
5x135
5x155
5x175
5x175
5x155
5x135

Lat Raises
3x10x15

Rear Delt Raises
3x10x10

Front Plate Raises
3x10x25

BB Curls
4x12x70
 
4/26/2018

GYM

Trap Bar Deads
5x135
5x225
5x255
5x295

Speed Deads (30s rest between sets)
5x3x225

Tried to do straight bar deadlifts this am, but my knee is still swollen with this stupid patella bursitis & the bar hits my knee. So I switched to trap bar deads, knocked out a few sets. Never done these before, but they were alright.
 
4/30/2018

GYM

Bench
5x45
5x95
5x135
5x145
5x165
15x185
5x205
5x225
5x8x145

Press
5x45
5x65
5x85
5x95
5x105
5x120
5x120
5x105
5x95

Pec Deck
4x12x150

Dips
4x15xBW

Tri Pushdowns
4x12

Rope Tri Extension
4x12

Ez Bar Curls
3x12x60
 
5/2/2018

BJJ

1 Hour gi class + some light sparring after - worked on mount. Really struggled here, just been out of the gym so long with the knee, neck surgery, etc... nothing like a full class of getting cross-faced in the gi to welcome me back. I am SORE this morning.
 
5/3/18

GYM

Press
5x45
5x45
5x65
5x85
5x95
5x105
12x115
5x8x95

Shoulder stuff

Felt like shit in the gym today, still beat up from jiujitsu last night. Jsut did the minimum & got out of there. Went for a 3 mile walk/run later to stretch the legs a bit.
 
7/10/2018

Been a while. Between my knee, shoulder & repeated melanoma removals, haven't been able to work out much. I have done some walk/runs & ran a 5k on July 4th, but haven't been able to lift or train jiujitsu for a couple of months.

But I did both yesterday!

7/9/2018
GYM:

Squats
5x45
5x45
5x135
5x135
5x185
5x205
5x225

Leg Extension
3x10x60

Leg Curls
3x10x50

PM BJJ:
1.5 hours Gi

Wanted to bench, but shoulder isn't having it. May end up having to get a PRP shot or 2 in my left shoulder. I'll decide within the next week or 2. Squats felt heavy (LOL) but no pain.

Jiujitsu was fun, man am I out of shape. The only redeeming factor was that I've ballooned up to about 230 lbs, so that helped my top game LOL.
 
7/15/18

GYM

Decline Press Machine
5x10x135

Pec Deck
4x12x100

Tricep Pushdowns
4x12

Bicep Curls
4x15x50

So I can't bench, can't overhead press, can't do dips or pullups. This shoulder situation sucks, but at least I was able to get something done. Gonna try to get more jiujitsu in this week - only got 1 day last week.
 
7/16

BJJ - 1.5 Hours
Lots of specific training on side control, followed by 30 minutes of sparring.

7/17/18
GYM

Squats
5x45
5x45
5x135
5x185
5x205
10x225

Leg Curls
5x10x50

Leg Ext
5x10x60
 
7/18

BJJ - 2 hours

7/20

BJJ - 1 Hour private lesson
 
7/23/18

BJJ - 1.5 hours - worked on side control escapes, 30 minutes sparring.
 
7/25/2018

BJJ - 2 Hours - worked on side control escapes, 1 hour sparring. Exhausted...so out of shape...
 
7/27/18

1 hour BJJ - private lesson

Great training session today! Continuing to work on guard retention & game plan. lots of specific training from guard where my opponent is either coming forward or sitting back - giving me plenty of opportunities to react or force a reaction & get a sweep or sub.
 
7/30/2018

2 Hours BJJ

I hour class, worked on guard passing. Lots of drilling, then 1 hour of sparring. Monday's hurt.
 
8/3/18

1 Hour BJJ - Private Lesson

8/24/18

1 Hour BJJ - Private Lesson

Been traveling a lot the last few weeks - San Fran, Dominican Republic, back in South Carolina next week....tough to be consistent..
 
Keep plugging away calvus. Sounds like you are making the best of a bad situation. All you can do.
 
Thanks MilkMan!

8/27/18

BJJ - 1.5 Hours
 
9/5/18

GYM
Bench
5x45
5x95
5x125
5x135
5x155
5x5x125

Press
5x45
5x65
2x5x75
2x5x85
2x5x95

Pec Deck
4x12x110

Dips
4x10xBW

Leaning Tri Pushdowns
6x10

EZ BB Curls
4x12x55

Shoulder has been feeling a little better so decided to see if I could bench. Got into the gym at 5am - unfortunately that's about the only time I can make it happen with work these days.

Shoulder hurt during bench, but I just focused on keeping my elbows in, breathing & keeping everything tight. Maybe icy hot or something next time. Press actually felt ok as long as I kept everything tight & in the groove. Dips were really tough. Not a great range of motion.

Did leaning tri pushdowns, where you step back from the cable a little farther & lean in. This gives the exercise an ab component, so I guess thats cool.

Will be interesting to see how my shoulder reacts to the workout today. Going to proactively take some advil. Planning on jiujitsu tonight.
 
9/5/19

BJJ - 1 Hour

Tough class. Did 20 minutes of guard passing specific training where the guard player cannot grip. Open guard, use feet & only push with hands to maintain distance & keep guard from getting passed. Did 1 minute bottom, 1 minute top, same partner (another brown belt) for 20 minutes. Sucked! After that we did normal guard passing, 4 minutes bottom, then switch for the rest of the class. No breaks.
 
9/6/18

GYM

Squats
5x45
5x45
5x135
5x155
5x185
5x205
5x5x155

Leg Curls
5x10x60

Leg Ext
5x10x60

Decline Crunches
2x15xBW

BW Planks
2x60sec

Been so long since I did squats that I couldn't even figure out where to put the bar on my back! Ab work wasn't hard enough, will fix that for next time.
 
9/7/18

GYM
Press
5x45
5x65
5x75
5x85
10x95
5x8x75

Bench Press
5x45
5x95
2x5x125
2x5x135
2x5x155

Lat Raise Machine
3x10x70

Bent Over Delt Raises
3x10x15

Plate Front Raise
3x10x25

BB Curls
4x12x60

Preacher Curls
4x12x45

Ab rollouts
2x8 from knees

Been hitting the gym at 5am this week. It's really the only time I can hope to be moderately consistent with, given my work schedule. The alarm at 4:30am sucks, but 5am at the gym isn't that bad I guess. Gonna try to keep it going next week. Hopefully I'll eventually get conditioned to the point where I can lift in the am & not be a total zombie at jiujitsu later that evening.
 
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