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Brown Belt Journey #67 Monday Leg press 5x10x135 BTN Press 3x10,9,8x85 Cable rows 3x10x100 Pushdowns 5x15>11x90 Abs wheel 2x5 Tuesday Bairro No-gi 1hr Wednesday Pulldowns 3x10x120 Cable Flys 3x10x140 EZ French Press 3x15x45 SS EZ Curls 3x10x45 Leg Curls 3x10x70 Thursday Bairro No-gi 1hr...

Brown Belt Journey #66 Monday RDL 3x10x135 Flys Machine 3x10x130 Reverse Flys 3x15x50 Conc. Curls 3x10,9,8x30 Tuesday Bairro No-gi 1hr Wednesday Leg Press Lat Pulldowns DB Side Delts Cable Pushdowns Thursday Bairro No-gi 1hr Saturday Bairro In-House Tournament Tournament was mostly for...

Brown Belt Journey #65 Monday Bench 3x5x209 CG Bench 4x10x132 Smith Uprights 4x10x85 Tuesday Bairro No-gi 1hr Wednesday Smith Rows 3x8x185 CG Pulldowns 2x10x140 DB Side Delts 3x15x20 DB Curls 3x10x25 Thursday Bairro No-gi 1hr Saturday Bairro Open Mat 1h15

Brown Belt Journey #63 Sick all week. Brown Belt Journey #64 Monday Bench 5x5x195 Close Grip Bench 3x10x135 Tuesday Bairro No-gi 1hr Thursday Squats 3x8x185 Smith Rows 3x10x135 Sunday Bairro Open Mat 1.5hr

Brown Belt Journey #62 Monday Bench 3x5x205, 10x185 Delts Machine 3x10,9,8x80 Cable Pushdowns 3x10,9,8,7,6x57.5 Tuesday Bairro No-gi 1hr Wednesday Lat Pulldowns 3x6x175 MTS Rows 3x5x80 Jewitt Shrugs 2x10x75 Conc Curls 3x10x30 Thursday Walk 35 min Goblet Squat 5x20x35 Friday Walk 1hr...

Brown Belt Journey #61 Tuesday Bairro No-gi 1hr Wednesday Bench 3x5x205 Lat Pulldowns 3x5x160 Delts Machine 3x5x80 Pushdowns 3x20x42.5 SS Cable Curls 3x10x35 Thursday Treadmill 25 min 15% 3mph Leg Raises 2x20 SS 45 Deg Back Raises 2x20 Saturday 10P Seminar at Frontline Guard - Guard Passing...

Brown Belt Journey #60 Tuesday Lat Pulldowns 2x6x160 Yates Rows 2x12x135 Delts Machine 3x15x65 SS EZ Curls 3x10,9,8x60 Wednesday Bench 2x5x195 Flys Machine 2x5x175 Cable Pushdowns 3x5x65 DB Lunges 3x10x30 Thursday Treadmill 30 min 15% 3mph

Brown Belt Journey #59 Monday Bairro Open Mat 1h Tuesday Bairro No-gi 1h15 Wednesday Lat Pulldowns 3x8x130 Bench 3x5x185 Delts Machine 3x12x65 EZ Skulls 3x15x50 SS EZ Curls 3x10x50 45Deg Back Raises 3x12 SS Leg Raises 3x12 Thursday Walk 40 min Saturday Bairro Grading - 2hrs Drilling Sunday...

Brown Belt Journey #58 - Deload Tuesday Bairro No-gi 1h15 Sunday Bairro Open Mat 1h15

Brown Belt Journey #57 Monday Deadlift 5 × 135 5 × 165 3 × 195 5 × 225 3 × 255 3 × 275 (1+) 3× 295 5 x 315 (Extra) Reverse Flys 3x10x100 Tris Machine Extensions 3x20x30 Tuesday Bairro No-gi 1h15 Wednesday Bench 5 × 95 5 × 115 3 × 135 5 × 165 3 × 185 3 × 210 (1+) 6 × 225 (?) 10 x 185 Leg Press...

Brown Belt Journey #56 Monday Lat Pulldowns 8x140, 2x5x160 Meadows Rows 4x10x95 Jewitt Shrugs 3x10x65s Hammer Curls 3x10x30s Tuesday Bairro No-gi 1h15 Wednesday Squat 5 × 105 5 × 135 3 × 165 5 × 195 3 × 225 3 × 245 (1+) 2 × 260 (?) 3 × 275 (Extra) 3 x 225 10 x 195 Pushdowns 5x15x42.5 Friday...

Brown Belt Journey #55 Monday Deadlift 5 × 135 5 × 155 3 × 175 3 × 205 3 × 235 3 × 260 3(?) × 275 3 × 235 10 × 205 Reverse Flys 3x10x85 Cable Pushdowns 5x15-11x42.5 Tuesday Bairro No-gi 1h Wednesday Bench 5 × 95 5 × 115 3 × 135 4 × 155 3 × 175 3 × 195 5(?) × 210 3 × 175 10 × 155 Leg Press...

Brown Belt Journey #54 Monday Squat 5 × 105 5 × 135 3 × 155 3 × 185 3 × 215 3 × 235 3 × 245 (J) 3 × 215 10 × 185 Facepulls 3x15x35 Pushdowns 3x10x42.5 Tuesday Bairro No-gi 1h15 Wednesday CG Pulldowns3x12,11,10x120 BB Rows 3x12,11,10x135 BTN Press 3x10x75 BB Curls 3x12x45 Friday Treadmill...

Brown Belt Journey #53 Monday Deadlift 5 × 135 5 × 155 3 × 175 5 × 195 5 × 225 5 × 250 5 × 260 (J) 5 × 225 10 × 195 Reverse Flys 3x10x70 SS EZ French Press 3x15x50 Tuesday Chin-ups 20x5 EMOM Wednesday Bench 5 × 95 5 × 115 3 × 135 5 × 145 5 × 165 5+ × 185 5? × 195 5 × 165 10× 145 Leg Press...

Brown Belt Journey #52 Monday Squat 5 × 105 5 × 135 3 × 155 5 × 175 5 × 195 5 × 225 5 × 235 (J) 5 × 195 10 × 175 Facepulls 8x10x30 SS Rope Pushdowns 8x10x30 Tuesday Bairro No-gi 1h15 Wednesday Lat Pulldowns 5x10x115 Smith Rows 5x10x135 DB Side Delts 5x10x20 SS DB Curls5x10x20 Thursday Bairro...

Brown Belt Journey #51 Saturday Bench - 5x135, 3x165, 2x195, 2x225 LB Squat - 8x135, 5x185, 8x225 Conv DL - 10x135, 7x185, 3x225, 5x275 Walk 1.5hr Sunday Elk Island Hike 12km 2h22 Tested my maxes to start the year with some structure on a 5/3/1. Happy New Year everyone!

Brown Belt Journey #50 Monday Pulldowns 3x10,9,8x130 Kickbacks 3x10x80 Delts Machine 3x15x70 Conc Curls 3x12x25 Tuesday Bairro No-gi 1h15 Thursday Bairro No-gi 1h15

Brown Belt Journey #49 Monday 10th Planet Vancouver 1hr Tuesday 10th Planet Vancouver 1hr Wednesday 10th Planet Vancouver 1hr Thursday 10th Planet Vancouver 1hr Saturday Bairro Open Mat 1.5hr Awesome training in Vancouver. I like that they had morning classes every day. We drilled a...

Brown Belt Journey #48 Monday Facepulls 3x20x25 Cable Pushdowns 3x20x42.5 SS Cable Curls 3x12x35 DB Side Delts 3x15x20 EZ Skulls 3x15x50 SS EZ Curls 3x10x50 Tuesday Bairro No-gi 1h15 Thursday Bairro No-gi 1h15

Brown Belt Journey #47 Tuesday Bairro No-gi 1h15 Wednesday Paused Bench 3x5x185 TBar Rows 3x10x75 EZ Uprights 3x10x60 Thursday Bairro No-gi 1h15 Sunday Bairro Open Mat 1.5hr