Training Log

1/22/18

8:30 am: HIT workout πŸ‘‡πŸ‘‡at Verandah Club and Spa

 

11-12:15 pm: Muay Thai (Death By Kicks πŸ˜‚) at Rojas Muay Thai

6:45- 8 pm: Gi BJJ at Octagon MMA

Tuesday

1/23/18

9:30 am- cardio (30 minutes stairclimber, 30 treadmill)

12 pm- Jiu Jitsu

4 pm-

Lifting

Find 1RM:
Standing Military Press
Upright barbell row
Bent over barbell row

Shoulder Mobility Exercises

Standing Military Press
Warm up- 10 reps @ 45 lbs x 3 sets
Build to 1RM
1RM – 75 lbs

Upright row
Warm up- 5 reps @ 45 x 2 sets
Build to 1RM
1RM – 75 lbs

Bent over barbell row
Warm up- 3 reps @ 85 x 2 sets
Build to 1RM
1RM – 125 lbs

Wednesday
1/24/18

Am Cardio- 45 minutes treadmill

3 pm
Lifting
Find 1RM:
Front Squat
Back squat
Lunges

Warm up- 10 minutes air dyne bike

Lower body mobility

Front squats
Warm up- 10 reps @ 65 x 3 sets
Build to 1RM
1RM- 155

Back Squat
Warm up- 3 reps @ 135 x 1 set
Build to 1RM
1RM – 185 lbs
Lunges- EPIC fail because of my Jiu Jitsu knees.
3 walking lunges with 65 lbs πŸ˜‚

Thursday
1/25/18

10-1 pm- Wrestling + No Gi

4 pm – 45 minutes stair climber

Friday
1/26/18

12 pm- Gi Jiu Jitsu

2 pm- cardio @ apt complex= 45 minutes elliptical

Saturday-
Kickboxing bag work- 1 hour

Sunday- Rest

*starting a new powerlifting program (not to compete, but to work on strength)
Took it easy with lifting on the days I didn’t do my 1RM to ensure I would recover and be ready to go this week!