Back At It

Highs of the Weeks: This week started off great since I was able to shoot some arrows for an hour or so. I haven’t been able to shoot in a while and I was surprised that I was not horrible. It was also great getting a Fartlek in. It had been months and doing outdoor interval training was something that I really missed. BJJ was also super satisfying this week. I got some one on one instruction on Friday which was a huge win.

Things I Could Have Done Better:  My Thursday workout out before BJJ was super lame due to the fact that the other trainer at my gym and I ended up taking photos for some group classes we are about to do so my workout was super short. Tuesday I did sub for both jobs and hung out with a friend in the evening however there was a window of a few hours that could have been filled with some sort of exercising. I also missed a full leg day which is one of the worst sins.

Workouts for the Weeks of May 31-June 6:

MONDAY- Easy Day
Shot my bow
2.81 Mile Run

TUESDAY- Nothing
Subbed at both jobs.

WEDNESDAY- Interval Training and Lats.
Ab wheel 4 sets of 25 + 4 sets of 20 Bird dogs 
Fartlek:
30 second run 30 second jog
30 second run 30 second jog
40 second run 40 second jog
40 second run 40 second jog
50 second run 50 second jog
50 second run 50 second jog
40 second run 40 second jog
40 second run 40 second jog
30 second run 30 second jog
30 second run 30 second jog
Stretch
Lateral Raises:
11x25lbs
12x25lbs
12x25lbs
Lat Pull Downs w/bar
12x115lbs
10x175lbs
10x175lbs
Close Neutral Grip Pull Downs w/2 Single Stirrup Handles 
10x175lbs
10x175lbs
5x100lbs
5x115lbs
5x130lbs
5x145lbs
Drop Set- 5x160lbs + 12x100lbs

THURSDAY- Biceps, Upper Back.
Alt Standing Bicep Curls:
40x25lbs
40x25lbs
40x25lbs
Single Arm Split Stance Low Rows:
20x50lbs L/R
20x50lbs L/R
20x50lbs L/R
BJJ From 12pm-1:30pm

FRIDAY- Jog
BJJ 6am-7am
Run: 5.58 Miles
Stretch

SATURDAY- SUNDAY- Delts, Pecs, Tri’s, and Lower Back.
Warm Up Jog
Wall Handstand Press:
8
8
8
8
DB Chest Press:
20x130lbs + 30 seconds of Hands Free Tucks
20x130lbs + 30 seconds of Hands Free Tucks
Tricep Rope Pushdowns:
20×42.5lbs + 10 hang Leg Raises
20×37.5lbs + 10 hang Leg Raises
20×37.5lbs + 10 hang Leg Raises
Overhead Tricep Rope Extensions:
20×25.5lbs + 20 Bird Dogs
20×25.5lbs + 20 Bird Dogs
20×25.5lbs + 20 Bird Dogs
Body Weight Dips: 37
7 Minute Row

SUNDAY- Nothing
Left for Trip to Tahoe.

Changes Moving Forward: I need to keep doing my bird dog exercises because they have gotten rid of the sciatica on my left side and I want to keep it that way. I am going to stay on this high reps kick for a little while longer. This coming week I will be in Tahoe with my girlfriend and her sister so I wont have any classic workouts this week.

Life Updates: I will be starting group HIIT classes at The Barn in the next couple weeks which should be a lot of fun. Life is really just taking off in a great way.