Ens189's Lifting, MMA, and BJJ Log.

Front Squats: 135, 140, 145, 150, 155 x 6

Lunges: 25, 30, 35, 40 x 8
Superset With
Butterfly Sit-ups 22x 4
 
Wide Grap Pulldowns: 120, 135, 150, 165, 180 x 6. Lowering the weight for six seconds.
Superset With
Straight Bar Tricep Pushdowns: 32.5, 37.5, 47.5, 52.5, 57.5 x 6. Lowering the weight for six seconds.

One Arm DB Rows: 55, 55, 60, 65 x 8. Lowering the weight for six seconds.
Superset With
Lying DB Tricep Extensions: 15, 15, 20, 20 x 8

Back to jits for the first time since early May. Felt really good and had good gas because of all the cardio I've done in the last few months.
 
Never done Romanian Deadlifts or Barbell Bridges today but they were on the menu.

RDLS: 95, 115, 135, 155, 175, 185 x 6
Superset With
Lying Hamstring Curls (Dumbbell)
20, 25, 30 x 8, 35 x 6.
-Had a really hard time keeping the 35 pinched between my feet.

Barbell Bridges: 95, 115, 135, 155 x 6
Superset with
Seated Lateral Raises
20 x 8, 25 x 8, 20 x 16, 30, 25, 20 for a triple drop set.

Was supposed to do sprints but got asked to run the lunch class for jiu jitsu so I counted that as my cardio.
 
Looks like week 2 will be the same as week 1 so I upped the weights on some of the lifts.

Incline Bench: 140, 145, 150, 155 x 6, 160 x 3
Superset With
Barbell Curls: 75, 80, 85, 90, 95 x 6

Flat DB Bench: 55, 60, 65 x 8, 70 x 6
Superset With
Hammer Curls: 25, 30, 35 x 8, 40 x 6

Conditioning

5 pull-ups
10 Med Ball Slams
15 Burpees
20 Air Squats

5 rounds for time, I did it in 16:21 this week which is a big improvement so I'm happy with that. I'm also down to 207lbs bodyweight, thugs Fitbit and tracking all my food honestly has been huge.
 
Day 2 of Week 2

Front Squats: 140, 145, 150, 155, 160 x 6, 165 x 3

DB Lunges: 25, 30, 35, 40 x 8
Superset With
Butterfly sit-ups: 22 x 4
 
Hit a speed bump last week with my dog needing a surgery and basically around the clock attention. Got back after it today with some programming of my own. Also had an hour of straight rolling at BJJ today.

Deadlifts: 135, 225, 315 x 5, 365 x 3, 405 x 3
-Could've gone heavier here but didn't want to risk it. Haven't deadlifted in months.

Barbell Rows: 95, 115, 135, 155 x 5
-Gotta concentrate on form here and not cheating with my legs.

Wide Grip Pulldowns: 135, 150, 165 x 5

Chin Up Grip Pulldowns: 135, 150, 165 x 5

Turkish Get Ups: 35, 40, 45, 50 x 3
 
Good hour of BJJ today, finally picked up a stripe on my purple belt and my wife got her blue. Then...

Bench: 135, 185, 205, 225 x 5, 235 x 3.
-Really trying to get back in the groove of this. Tough.

DB Incline: 65, 70 x 8, 75 x 6

Straight Bar Pushdowns: 42.5, 52.5, 57.5 x 8

Push up Pyramid adding 2 every five seconds. Was burned out, only made it to 5 reps on the 10 rep set.

1.5 miles on the treadmill at 7.5 mph. Trying to get better at holding a pace.
 
Been slacking on logging things. Gotta stop doing that.

Decided to ditch the trap bar and start deadlifting like a man again today. Went much better than expected.

135, 185, 225, 275, 315 x 5, 365 x 3, 405 x 2
-These numbers aren't far off my trap bar numbers.

Barbell Rows: 95, 115, 135, 155, 175 x 5

Cable Pull Downs: 135, 150, 165 x 10 (five chin up Grip, 5 pull-up)
 
Good day today.

Bench: 135, 185, 205, 225, 240 x 5
DB Incline: 70, 75, 80 x 8

Conditioning

Five Rounds of:
5 Pullups
10 20lb Ball Slams
15 Burpees
20 Air Squats

in 12:58, but far my best time and probably because I was competing against someone else.
 
Decent press day today. After a low impact hour of BJJ.

Bench: 135, 185, 205, 225, 245 x 5
-245 was rough. Gonna stay here next week to grease the groove.

DB Incline: 70, 75, 80 x 8
-Easy, move up next week.

Push-up period. Failed on the 11th rep of the 16 rep set.

.5 miles at 6mph on the treadmill at a 6% increase. A buddy of mine in BORTAC told me to start doing that to improve my pacing. Will work up to 1.5 miles and then start adding speed/Incline.
 
Update: Ens ate his leg and is now up to 411 lbs.
 
Deads: 135 185 225 275 315 x 5 365 405 x 3
-staying here next week

Barbell Rows: 95, 115, 135, 155, 175 x 5, 195 x 3
-staying here again

Pulldowns (5 chin up, 5 wide Grip) 135, 150, 165
 
Deads: 135, 225, 315 x 5, 365, 405 x 3
Barbell Rows: 95, 115, 135, 155 x 5

Pullup Pyramid up to 5.
 
Good hour of BJJ at lunch and then a conditioning circuit.

5 Rounds of:
5 Pullups
10 Ball Slams
15 Burpees
20 Air Squats

Finished in 12:57. Think it's time to start adding rounds.
 
Did a lot of conditioning at BJJ today. Hardest workout I’ve had in awhile. Sucked it up and did a bench workout later.

Bench: 135, 185, 205, 225, 245 x 5, 255 x 3
DB Incline: 70, 75, 80, 85 x 8

Lot of stretching.
 
I’m detailed to a FOB in the middle of nowhere and the gym here is extremely lackluster but trying to make do.

Ran two miles in the desert in 19:20.

Bench: 135, 185, 205, 225 x 5, 245 x 3
Hammer Incline Press: 135, 155, 175 x 10

Really tough to keep my energy up working graveyards like I am but it’ll be alright.
 
So I did train every day I was out at the FOB but kept it mainly as a deload week since my entire schedule was wrecked due to working the 0000-1000 shift. I kept up with my lifts and ran two miles in the mountains every day. Today I got back to work now that I'm home again.

Bench: 135, 185, 205, 225, 245 x 5, 255 x 3.
-Should be able to hit 4 or 5 reps on 255 next time.

DB Incline: 70, 75, 80 x 8

Two mile desert run in 17:10.
 
Good day at jits today. It's remarkable what a few days of no boozing will do for you.

Trap Deads: 135, 225, 315 x 5, 365, 405 x 3, 435 x 1
Barbell Rows: 95, 115, 135, 155, 175 x 4, 185 x 3

100 Situps
50 Flutter Kicks.
 
Gotta get better at logging things consistently in here.

Today was two miles in 16:35.

Push up pyramids, failed on the 12th rep of the 16 rep set.

Following a new pullup program and today was day 1. 4,3,2,4,5 with 120 seconds of rest in between each set.
 
Back
Top