Two for One!!

(Weeks 4 and 5 of Stability/Endurance)

Highs of the Weeks: It was nice taking over a week off from the blog. Jiu Jitsu, has been so much fun. It’s great to have a new skill to learn and its also super humbling getting submitted all the time. The weather has been getting increasingly better and I am looking forward to getting outside more.

Things I Could Have Done Better:  I am working on incorporating BJJ into the workout routine. Ideally I would still like to lift or run on days I have BJJ. I’ve gotten into a bad habit of talking with my coworkers at my gym when I go to workout which has been impacting my workouts since I run on a tight schedule I really do not have much wiggle room so I need to cut the chatter. 2nd week showed improvements. I missed legs BOTH WEEKS. Unacceptable. Both my leg days fell on BJJ days and I ended up talking with my coworkers like a just mentioned and ended up having to do other stuff. Totally lame. Friends don’t let friends skip legs.

Workouts for the Weeks of May 3-16:

MONDAY- Lats and Pecs
1 Hour of Jiu Jitsu
Workout:
20 Pull Ups
10 Pull Ups
Standing Cable Chest Flies
12×22.5lbs and 7 + 3 Pull Ups
15×27.5lbs and 8 + 2 Pull Ups
Stretch

TUESDAY- YOGA
3 Sets of Dirty 30s (Mike Rashid’s) 1 Min Rest
35 Minutes of Deep Stretch Yoga

WEDNESDAY- Delts, Lower Back, Tri’s, and Bi’s
Jeff Cav 6 Min Ab Circuit 
Hand Stand Push Ups
8
8
8
8
Handstand Practice
Super Set: Incline Curls and Tricep Kick Backs.
DB Incline Curls:
20x25lbs
20x25lbs
20x25lbs
Alternating DB Incline Tricep Kickbacks
20x25lbs L/R
20x25lbs L/R
20x25lbs L/R
Super Set: Weighted Dips and Hammer Curls.
Weighted Dips:
20x20lbs
20x20lbs
20x20lbs
Standing Alt. Hammer Curls:
20x20lbs
20x20lbs
20x20lbs
Trap Bar Deadlift:
20x155lbs
20x155lbs
20x155lbs
7 Minute Row
Yoga pose practice: Butterfly, seated fold, pigeon and some other stretching.

THURSDAY- 128 total pull ups: Upper/Mid/Lower Traps, Rhomboids, Lats, and Rear Delts.
Jeff Cav 7 Min Ab Circuit 
20 Pull Ups
Shrugs:
20x170lbs + 10 Pull Ups 
20x170lbs + 10 Pull Ups 
20x170lbs + 10 Pull Ups 
20x170lbs + 10 Pull Ups 
Split Stance Single Arm Low Row:
20x45lbs L/R +10 Pull ups 
20x50lbs L/R +10 Pull ups 
20x50lbs L/R +10 Pull ups 
Seated Machine High Row:
20x85lbs + 6 Pull Ups 
20x85lbs + 6 Pull Ups 
20x85lbs + 6 Pull Ups 
Laying Incline Reverse Flies:
20x10lbs (each hand) + 7 Pull Ups 
20x10lbs (each hand) + 6 Pull Ups  
20x10lbs (each hand) + 7 Pull Ups
Yoga Pose Practice: Seated Fold, Butterfly and Lat Stretch. 

FRIDAY- Jog
1 Hour of BJJ
Run: 5 Miles
Stretch

SATURDAY- OFF

SUNDAY- Pecs, Tri’s, Lower Back, and Serratus Anterior
DB Bench Press:
20x120lbs
20x120lbs
Incline Bench Press with Hanging Leg Raises:
20x45lbs + 10 Hanging Leg Raises
20x45lbs + 10 Hanging Leg Raises
20x45lbs + 10 Hanging Leg Raises
Super Set: 3 Set of Cable Punches, Bar Tricep Push Downs, and Superman’s.
Cable Punches:
12x35lbs L/R
Bar Tricep Push Downs:
20x60lbs
Superman’s:
30 Seconds

MONDAY- BJJ
1 Hour of Jiu Jitsu

TUESDAY- NOTHING
Got the J&J Covid Shot on Monday and got poor sleep and was very achy so I chilled on Tuesday.

WEDNESDAY- Sculpt Yoga
Took an hour long sculpt flow yoga class at a Yoga6 Studio in Bridgepark Dublin.

THURSDAY- Delts, Tri’s, Bi’s, and Lower Back.
Stretch Band Mobility Warm Up
Hand Stand Push Ups
8
8
8
8
Handstand Practice: Making a triangle with my hands and head I was able to go into a headstand and then press up into a handstand for a second or two!!
Super Set: Incline Curls and Tricep Kick Backs.
DB Incline Curls:
20x25lbs
20x25lbs
20x25lbs
DB Incline Tricep Kickbacks
20x30lbs
20x30lbs
20x30lbs
Trap Bar Deadlift:
20x155lbs
20x155lbs
20x155lbs
5 Minute Row with two sets of curls and two sets of overhead extensions for 20 reps each with a minute of rowing between.
Stretch
1 Hour of BJJ.

FRIDAY- Jog
2.81 Mile Jog
Stretch

SATURDAY- Lats, Pecs, Low Back, Tri’s, Traps/Rhomboids.
Stretch Band Mobility Warm Ups
23 Pull Ups (This was the most I could do which is a bummer because I used to be able to do 27)
Super Set: 2 Sets- DB ChestPress and Superman’s
DB Chest Press:
20x120lbs + 20 Superman’s
Super Set: 3 Sets- Bar Push Downs, Split Stance Single Arm Low Rows, and Face Pulls.
Bar Push Downs:
20x60lbs
Split Stance Single Arm Low Rows:
20x45lbs (L/R) Could probably go up to 50lbs.
Face Pulls:
15x25lbs
2 Mile Walk

SUNDAY- Yoga
45 Min Deep Stretch Yoga.

Changes Moving Forward: I am making my new program on Tuesday of this coming week. I will be incorporating more neck exercises. I am doing this because I want a stronger neck for safety reasons while training BJJ. I think I will stay on the endurance train a bit longer but I’ll switch up certain exercises and what not. I’ve decided that on days I train BJJ I will do some form of running. I am about to start a book by famous running coach Jack Daniels call The Running formula so I am excited to start that and expand my knowledge on running. As I read this book I am sure I will be making changes to my running program.

Life Updates: This coming week is going to be crazy busy at work. I’ll be coaching an additional 8 classes on top if the 13 that I already coach and I am covering an extra shift at my other gym so I’ll be getting the bag this week.