T Nation

Witness the Fitness - Philosophers log


#1

Hi there good people of T-Nation,

A bit of background. Im Jeffrey a 32 yr old male from the Netherlands. Been lifting weights since the age of 16 but due to a busy life (3 kids, a wife, a dog, work, school, social life etc) and a bunch of injuries I stopped lifting weights all together for around a year. After a few failed attempts Im back on track again and not only in the weightlifting department but also picked up an old hobby called BJJ.

So this is me trying to document my journey back into fitness. Feel free to comment, advise or help out!


#2

Monday:

  • BJJ fundamentals class

Tuesday:

  • Snatch 10 min EMOM
    2 reps x 30kg
  • Snatch Pulls
    5x2x50kg

Superset 5 rounds/90s rest

  • 5 Front squats - 40kg
  • 8 lunges - 15kg sandbag

3x80m max speed prowler pushes

Conservative start especially on the snatches since they operated my wrist 5 months ago and I didnt really put them thru the test yet. This time I try not to get injured by taking it easy for once

Wednesday

Rest day


#3

Thursday

  • pull up’s
    3x3xBW (damn got weak)

  • Military presses
    8x30kg
    8x35kg
    8x40kg

  • Superset
    Bar push-ups: 1-2-3-4-5-6-7-8-9-10
    Bar inverted rows: 10-9-8-7-6-5-4-3-2-1

  • Giant set 3 round
    Face pulls
    Tricep Pushdowns
    Bicep Curls

Next week im starting my new plan. My training wasnt all that structured, tried some CF and some Weightlifting but got a clear vision now. Be strong, be functional and getting my blue belt (BJJ)


#4

Friday and saturday

  • BJJ fundamentals
  • BJJ open mat and got my ass kicked

Tuesday

  • Bench Press
    8x40kg
    6x50kg
    5x60kg
  • DB bench press
    14kg max reps, 20 15
  • Seated cable row (overhand grip)
    3x12x36kg
  • Tricep Pushdown
    3x12x18kg
  • Side raises
    2x15x7kg
  • Shrugs
    2x12x24kg

Finisher

  • 2 rounds 10 reps each BB complex (deadlift/row/hang clean/push press/squat)