Starting this in order to better track workouts. Been going at it for about 2 years now and have made some good progress that I’m proud of. However, my schedule is busier now and I have noticed a slight lapse in motivation, especially in the nutrition department. While I haven’t slacked off yet, I feel as though that may be coming so I’m trying this to get some motivation back. Gonna hit a pull workout after work, will post that after it is completed.
Rarely do one rep maxes, so I don’t have any goals of increasing these at the moment, just posting them incase that changes in the future. Right now just want to get stronger in whatever rep range I’m working in.
One more thing, I try my best to train BJJ 3 times a week and Muay Thai 2 times a week. I’m apart of a work-study program so I currently work from 7-4 and don’t have to worry about homework, so I’m able to fit it in. I have been trying to fill my time more to be busier, but I have found it difficult to balance work, lifting goals, martial arts, dating, social life, recovery, and my own well being since I also really enjoy to chill and sleep as well lol. If anyone has any advice on how to better manage my time and energy, I’m all ears.
Fire Alarm went off at 4am yesterday and was up later than normal anyways, so didn’t get much sleep last night but this workout was better than I expected. Gonna catch up on sleep tonight and hit legs hard in the morning before drinking beer and watching football
If you’re serious about time management skills/productivity, Cal Newport’s Deep Work is a great starting point. Another of his books is called How to Win at College, but I haven’t read that one.
Kinda bad workout honestly, woke up late so I didn’t get to do any tricep work, also I was weaker on bench press than I was last week. Gonna hit triceps when I do back tomorrow. May train BJJ tonight, not sure yet tho.
Superset:
Barbell Rows: 1x10@135, 3x8185
Pull-ups: 1x8@BW, 1x5@+45, 2x8@+20
EZ Bar Curls: 3x12@60
Straight Arm Lat Pushdowns: 3x20@60
Tricep Pushdowns: 3x12@90
Chest Supported Rows:4x8@90
Seated DB Curls: 3x10@30
DB Overhead Tricep Extension: 3x12@60
BW:185.6
Good workout, no BJJ yesterday but I ran 4 miles. Going home tonight from college so will be workout out in my garage gym for the next few days. Probably will run some more this week as well for cardio.
Back Squat: 5x3@315 (2 on last set)
DB RDLs: 1x12@80s, 1x12@85s, 1x12@90s
Goblet Squats: 3x12@75
DB split squat: 3x8@45
Seated Leg Curls:3x15@pin8
Leg extensions: 3x15@pin12
Hanging Leg Raises: 3x10@BW
Cable Crunches: 1x10@pin10, 2x10@pin15
BW:187.6
Ran 3 miles after my workout. Decent day, kinda disappointed in squats tho expected myself to be stronger.
Sunday:
Bench Press 3x10,7,7@200
Leg Press 3x12@490
Standing Cable Rows 3x12@130
3 down curls: 3x15,11,9@25
Single arm Tricep Pushdowns 3x15@35
Hanging knee raises 3x15@BW
BW:187.3
Monday:
Back Squat 3x10,7,7@290
Arnold Press 3x12@55
Pull ups 3x13@BW
Lateral Raises 3x15@35 with drop sets
Rear Delt flies 3x15@35
Farmers walk 3x30steps@105
Unfortunately didn’t get off work till 5 which is when class starts so I took the day completely off. Gonna lift in the morning before work tomorrow and hopefully train BJJ after work if I get off in time. I’m actually not allowed to talk specifically about our projects in the lab but we’re working on something that has been an absolute train wreck so far and made work really hectic and unpredictable. I only have two weeks left in my co op tho so I’m trying to enjoy it.
Morning Workout:
-Barbell RDLs 3x15@190lbs
-DB Incline Bench 3x10,9,8@85lb DBs
-Vertical Row Machine 3x12@215lbs
-Rope Curls 3x1590lbs(some Back used at the end)
-Skull Crushers(EZ) 3x15@80lbs
-Straight Leg Calf Raise 3x20@165lbs
Forgot to weight myself today but good workout today. My back seems to be growing/getting stronger pretty easily but my chest has been more of a struggle. On a side note, I quit caffeine 2 weeks ago because I realized I was addicted (energy drink to wake up, another at lunch, every day) I am curious if anyone else who works out regularly or expends a lot of energy has any experience with this. First three days were hell, had a headache all day and could barely drag my ass to the gym to workout. However, I fee normal now. I lot of people online and on YouTube and stuff say that they actually start to feel more energized because they sleep better. I wouldn’t say I feel more energized, but I would say that I’m at a point now where I feel the same with no stimulants as I did with 600mg caffeine a day, which proves to me how un-needed all of it was. Only down side is it’s harder to being my workouts. The first exercise even after I warm up I’m yawning and feeling tired(I workout at 530AM btw) but after that I feel the same as I did on pre workout. I don’t think that coffee is bad for you in any way but if your consuming monster or bang energy drinks on a daily basis I think that it’s easy to develop a dependency on these. Just wondering if anyone else had experienced this.
I think I went too heavy on face pulls and lunges because I felt my form wasn’t good. Should have videoed them to be sure but besides that I felt really strong. It seems literally every back exercise I’m able to add 5lbs every week but everything else I just have to add 0-1 reps per week to get stronger. Not complaining tho, I really wanna develop a juicy back.
Do you roll Gi or noGi? Back into BJJ training and I find I don’t really care for the Gi. Nothing against it, it’s just sport Jiu-jitsu and I have no competitive aspirations.
