FRIDAY
BW: 149.4 lbs
waist: 34"
Cardio
Incline treadmill walk
3.0 miles / 36 calories / 53:04 minutes
= several hours later =
Mat Return 2.0, Week 3, Day 2
Standing biceps curls
Red band 2 sets of 25
Seated DB curls
10s 2 sets of 25
25s (3/50) 30 + 20 + 13 = 63 reps
Chins
BW 2 / 4
+25 lbs 2 / 4
+25 lbs (3/50) 8 + 6 + 4 = 18
BW (3/50) 7 + 6 + 6 = 19
Total reps = 37 reps
Humble rows / Lying DB rows
10s 2 sets of 25
Incline DB bench
25s 2 sets of 10
35s 2 sets of 10
45s (3/50) 25 + 15 + 12 = 52 reps
Also too, 3 sets of 5 band pull-aparts, 5 band over-and-backs, and 10 band face pulls. Total workout time 60 minutes.
Post-train Cardio
Incline treadmill walk
2.0 miles / 222 calories / 35:04 minutes
Coming toward the end of my COVID-era bodybuilding work. One more week of the garage gym with Mat Return, then the moving week. Hopefully, I’ll resume training by Monday, August 9th.
Was watching a Dave Tate/John Meadows video and felt myself hungering for strength work a bit. Then caught Chad Wesley Smith working some S&C with some of Gracie Barra’s best and got really stoked about getting back to a real gym next month and start moving some weight. I’ve got an LA Fitness and an Anytime Fitness to choose from. I’ve trained at nice versions of both, so I’m hopeful that I’ll be able to make a quick decision.
Will probably just dust off the 531 programs and start from there. Very curious how I’ll compare to my last strength PRs from 2018 (OHP 140 / Bench 220 / Squat 305 / Deadlift 355 at BW 150).
Thinking that the return to jiu-jitsu will be later than I’d planned, probably not until October. That will give me some time to get settled into the new place, a new workout routine, and do a business trip in mid-September. Having been off the mat for almost a year and a half, I’m a little worried about something going wrong before that September trip, so between that and the Delta variant, I’m going to wait a little while longer.