I roll both but prefer no gi
Monday December 14, 2020
Morning Workout:
-Bench Press 3x10,9,7@200lbs
-Leg Press 3x12@495lbs
-Standing Cable Row 3x12@135lbs
-3Down Curls 3x15,13,9@30lb DBs
-1 Arm Tricep Pushdown 3x12@40lbs
-Hanging Knee Raises 3x17@BW
Didn’t record bodyweight. Great workout.
Wednesday December 15, 2020
Morning Workout:
-Back Squat 1x10@290, 2x9,8@275(shitty)
-Arnold Press 3x12,9,8@60lb DBs
-Pull Ups 3x14,14,8@BW (weak)
-DB Delt Raise 3x15,10,10@40s, 3x15@20s(droplets)
-Lying Real Delt Raise 3x10@40s
-Farmers Walk 3x30 steps@110s
BW:187.5
Absolutely terrible workout today. Was tired and squats were awful. Took 15 pounds off because I felt me neck tighten up and felt as if I was gonna throw up. Really discouraging to have workouts like this, especially when trying to bulk and add some muscle mass. I’m supposed to be getting stronger but was much weaker today. Hopefully I’ll rebound on Thursday.
Thursday, December 17, 2020
Morning Workout:
-Barbell RDLs 3x15@195lbs
-DB Incline Bench 3x10,10,8@85s
-Vertical Row Machine 3x12,12,11@220lbs
-Rope Curls 3x15@90lbs (need to control more)
-Skullcrushers 3x15,11@85lbs(form was good)
-Straight Leg Calf Raise 3x20@170lbs
BW: didn’t weight
My last entry was Tuesday but I typed Wednesday by mistake. Yesterday I didn’t lift but did cardio in the morning and BJJ in the evening. This is my last day before Christmas break. After today two weeks off before I start up class and work. Today’s workout was pretty good. Really trying to focus on getting stronger on my chest movements. I feel like chest is my weakest body part and hardest muscle group to strengthen, even though I’d say my mind-muscle connection is pretty good there. Maybe I just need to be patient.
December 18, 2020
Morning Workout:
-Military Press 3x12,10,
-DB Lunges 3x12,12,8@85s
-Seated Cable Row 3x12@165lbs
-1 Arm Cable Delt Raise 3x15@35lbs
-Face Pulls 3x15@120lbs
-DB Shrugs 3x15@100s
-Decline Sit Ups 3x22
-Cable Sit Ups 3x15@150lbs
Good Workout Today back home and in a new gym. Probably gonna do some cardio later. Lunges were hard, I don’t know if the 85lb dumbbells are too heavy but whenever I finish these I always feel the need to throw up. I guess that’s just a sign that I’m pushing myself. I have one more week of the first phase of this program with the high reps, and I can’t wait to be done with the high rep lower body lifts.
December 18, 2020
Morning Workout:
-Bench Press 3x10,8,6@205lbs
-Leg Press 3x12@500lbs
-Standing Cable Row 3x12@140lbs
-3Down Curls 3x15w/25s
-1 Arm Tricep Pushdowns 3x15@40lbs
-Hanging Knee Raises 3x19
Good Workout Today. Should have stuck with 200lbs on bench, but there weren’t any 2.5lb plates so I did 205. I’m a little pissed about only getting 6 reps my last set, but nothing I can do now. Used 25s for curls cause the 30s were in use, probably had better control with them anyway. Didn’t increase the weight on tricep Pushdowns this week but will next week. Back and legs still getting stronger. Hoping to build strong abs these next few months so when I cut down I’ll have a 6 pack for summer. Haven’t trained BJJ in a bit cause I’m home but gonna try a free class somewhere either tomorrow or Wednesday.