Solid

(Week 3 of Stability/Endurance)

Highs of the Week: My longer run was nice. My squat mobility has already improved and I have probably only gone through my mobility exercises 3 times in the past 2 weeks (exciting) so I will continue to do that. Also, my chest workout on Saturday was solid. I never do strictly incline press with DBs so that was a nice change of pace. Overall a solid week.

Things I Could Have Done Better:  I could have done something else on Tuesday outside of Jujitsu but I didn’t. Other than that I am happy. Just gotta bump my mileage up a bit and incorporate more super sets so I am not wasting time. Solid.

Workouts for the Week of April 26 – May 2:

MONDAY- Legs
3 Min Jump Rope Warm Up
Squat Mobility Exercises:
Hip Flexor March: 2x 10L/R
Super Set: S/L Glute Bridge and Side Planks
10 L/R Glute Bridge + 45 second Side Plank
10 L/R Glute Bridge + 45 second Side Plank
Seated hip Internal Rotation: 2×10 L/R
Squat Hip Internal Rotation: 2×10 L/R 
Calf stretch: 90 seconds each side
Knee to wall stretch: 15L/R
Tib Ant Deep Squat Front Back: 2×10
Tib Ant Deep Squat Side to Side: 2×10
Bodyweight Overhead Squat: 3×10 +20 second hold on the last set.
Bulgarian Split Squats:
20x80lbs
20x80lbs
20x80lbs
Super Set: Calf Raises and Single Leg Romanian Deadlifts
20x250lbs and 10x45lbs L/R
20x250lbs and 8x55lbs L/R
20x250lbs and 8x55lbs L/R
Super Set: Lateral Lunges with Laying DB Hip Abductions
20x40lbs (total) + 12x20lbs L/R
20x40lbs (total) + 12x20lbs L/R
20x40lbs (total) + 12x20lbs L/R
Super Set: DB Weighted Leg/Hip with Jump Squats
12x8lbs + 10 Jump Squats
12x8lbs + 10 Jump Squats
12x8lbs + 10 Jump Squats
Super Set: Yoga Ball Hamstring Curls with Seated Fold Practice and Butterfly Practice.
12 Hamstring Curls, 30 Second Seated Fold and 30 Second Butterfly Practice
12 Hamstring Curls, 30 Second Seated Fold and 30 Second Butterfly Practice
12 Hamstring Curls, 30 Second Seated Fold and 30 Second Butterfly Practice
10 min incline walk to jog: 3.5% incline, 3.5-6.5 mph
Stretch

TUESDAY- Brazilian Jujitsu
30 minute fundamentals class
1 hour long BJJ class

WEDNESDAY- Delts, Biceps, Triceps, Glutes, Lower Back, and Hamstrings.
Handstand Push ups:
8
8
8
6
Headstand Practice: I can do a headstand relatively easily if I “kick” myself up however, my girlfriend told me that is bad for my neck and I think I agree. There is a proper way to do it where you brace your head and slowly bring your legs close to your trunk and then slowly raise them. I am not yet able to do it that way yet but I got closer to being able to balance with knees drawn into chest.
Super Set: Incline Curls and Tricep Kick Backs.
DB Incline Curls:
20x25lbs (each side)
20x25lbs (each side)
20x25lbs (each side)
Alternating DB Incline Tricep Kickbacks
20x25lbs L/R
20x25lbs L/R
20x25lbs L/R
Super Set: Weighted Dips and Hammer Curls.
Weighted Dips:
20x15lbs
20x15lbs
20x15lbs
Standing Alt. Hammer Curls:
20x15lbs
20x15lbs
20x15lbs
Trap Bar Deadlift:
20x155lbs
20x155lbs
20x155lbs
8 Minutes on the elliptical.
yoga pose practice: Butterfly, seated fold, pigeon.

THURSDAY- OTF
Hour Long Endurance, Strength, Power (E.S.P.) Workout
Stretch

FRIDAY- Jog
5.14 Mile Jog. Time 42:08 (was not looking to run fast I just timed it)
Stretch

SATURDAY- Pecs and Front Delts.
DB Incline Chest Press:
20x60lbs
20x80lbs
20x100lbs
15x120lbs
14x120lbs
12x120lbs
16x100lbs
12x100lbs
20x100lbs
15x80lbs
12x80lbs
Single Arm DB Incline Chest Press:
8x40lbs L/R
10x40lbs L/R
Incline Chest Flys:
12x60lbs
12x60lbs

SUNDAY- NOTHING
Had to stay a few minutes late at work and figure out what I was going to put my sisters present in.

Changes Moving Forward: I will be putting little subtitles under my main title that indicates where I am in my program. Mostly for myself so I remember what I am doing but also for the four people who read this. I said this last post but I will be attending BJJ 2-3 times a week and running 2-3 times a week. More running will come eventually but no rush at the moment.

Life Updates: Lots going on at this point in my life. All is positive. I will update y’all as needed. Nothing to note this week. The weather is beautiful and May has come with blue skies and green leaves.