Training Log for Brazilian Jiu Jitsu

[Triskelion]

I don't really know how seriously I want to pursue BJJ. But right now I'm pretty motivated and I've been doing it as much as I can and I've been getting better. I also do muay thai and I just started lifting today in order to prepare for a tournament that's coming up. I don't take muay thai as seriously but I do it more because it's great conditioning. I already lost 13 lbs and I'm down to 163 in order to start competing at lower weight classes. I had a lot of fat on my body to get rid of and I'm still working on it.

Anyway I do jiu jitsu 5 times a week for 2 hours at a time. I do Muay Thai 3 times a week for 1 hour a time. I try to run twice a week and the plan is to lift 3 times a week. I wish I could train more but unfortunately my class schedule is pretty tough this semester and I just can't afford to take away more time from that.

Today's workout at the gym was my first time lifting in 7 months. I was never really into lifting but I decided it would only help my game.

10 minutes on the bike, 14 pullups, 30x200lbs calf raises, 25 dips and benching 25x45lbs for my warmup.

Superset 4x5rep Bench Press at 135, 155, 155, 165 with Bicep Bar Curls at 4x6repsx65lb

Superset 4x5x135 Incline Bench Press with hammer dumbell curls at 4x5repx30 lb

Abs

[BenT]

That's quite a heavy workload. Good luck mate! I myself started BJJ about 3-4 weeks ago, loving it at the moment.

Will check in regularly, sub'd.

[Triskelion]

That's quite a heavy workload. Good luck mate! I myself started BJJ about 3-4 weeks ago, loving it at the moment.

Will check in regularly, sub'd.

Awesome, thanks man.

[Triskelion]

Alright so I just did Muay Thai practice.

supersets 3 rounds of 3 minute jump rope with 15 squats and 15 pushups in between.

Stretch

Supersets on the heavy bags. First 3 sets were 1 minute 1 2 punches, 1 minute right hook left hook then 15 pushups.

2 sets of combos on the heavy bag, first one was cross, hook, cross and then second one was 1 2, hook, cross then we did 15 burpees.

2 more sets of a new combo, this one was 1 2, left body hook, right body hook and then another 1 2 followed by 20 squats.

Medicine ball exercises. 1 minute of 10 lb medicine ball from side to side(don't know what it's called but it's a core exercise where you sit on the ground with your feet a few inches off and you just move the ball from side to side).
1 minute of medicine ball slams
1 minute of medicine ball vertical throws
1 minute of medicine ball pushes from the fighting stance.

Then we did 2 laps of lunge walking and a 100 knees to the heavy bag.
Neck wrestling for 2 3 minute rounds.

[Triskelion]

First workout of the day:
Ran 4.2 miles in 35 minutes flat. This is my best time so far. I try to incorporate intervals as much as i can so it was a mixture of jogging and sprinting but more jogging.

I'm pretty proud of this as I used to not be able to run 3 miles straight without stopping last year.

I made the same time last week, I'm trying to improve to 33 minutes then I'm going to change my route to a 6 mile run in the hills which I've tried before and I just couldn't really do it without walking for a while.

Anyway, after I improve my run I'm gonna start focusing on sprinting seriously to improve my explosiveness. Right now I'm just trying to improve my endurance as much as I can.

Got a BJJ class in a few hours, I'll post about it after I'm done with it.

[Triskelion]

Just got done doing BJJ class.

Warm up by jogging and shrimping and other basic bjj movements.
Drilling some moves
Rolling for more than an hour straight with no break. Took a lot out of me but it was a great training session.

Tomorrow: Muay Thai in the morning + Back/Shoulders/Triceps at night

[Triskelion]

My shoulder hurt like a bitch for some reason and I couldn't train for 2 days....

anyway, came back today did 2 hours of bjj and an 1 hour of lifting.

lifting:

10 minutes cycling, 15 pullups, 25 calf raises, 25 pushups.

superset between 6 rep lat pulldown and skull crushers.
superset between 6 rep cable row and 6 rep weighted dips.

Then I did abs.

[BenT]

nice work man - your conditioning must be pretty damn good, to be able to roll for an hour straight! I struggle as it is with 2-3 short rounds - a combination of poor underlying fitness and gassing via not relaxed enough.

hope the shoulder's nothing serious, keep up the training mate!

[Triskelion]

Thanks man! I appreciate the support.

Went to a wu tang clan concert yesterday and woke up with a massive hangover. I'm competing next week so I decided I needed to roll while hungover. It wasn't too bad I did the full BJJ class while feeling like **** but I never felt like puking or anything. I'm only 4 pounds off my weight goal so that'll be easy to get to.

[Triskelion]

Woke up and went on a 5.5 mile run. Longest run I've done all year without any stops. Kept a pretty good pace too, around a 8 minute mile I'd say.

[Triskelion]

Did Muay Thai for a 1:15 hrs today. I had a private lesson with my teacher and told him to make it as intense as possible because I had to shed some weight before my tournament on saturday. I'm at 161 right now and I have to drop down to 159 which should be a piece of cake.

Just did some jump rope/sprints then a lot of padwork and pushups/squats in between. Then some shadow boxing then neck wrestling then medicine ball exercises. Not gonna be able to work out again till tomorrow night because of school but I already told my jiu jitsu instructor that I need to go extra hard tomorrow night so that I can make weight.

[Triskelion]

2 hours of BJJ today. The usual, running, drills, technique then rolling for 45 minutes.

Made weight for my tournament on Saturday. Weighed in at 157.5 after practice and I just need to stay around 158 till then so I'm glad.

Gonna do some muay thai and lift some light weights tomorrow.

[Triskelion]

Did muay thai class for an hour. Mostly pad work then a lot of abs.

Just did a full body weight workout. Wasn't too intense because I'll be competing on Saturday.

10 minutes of bike
3x12 pullups
3x15 dips
2x25 supermans
3x15 Standing calf raises at 220
3x10 squats with 105
3x12 military press with 65 barbell

[BenT]

good work man.

With regards to your competition this saturday, is this your first time competing? Gi or no-gi? Any specific gameplan going into it?

[Triskelion]

Second time competing. Last time I lost my first match by points.

My game plan is to pull guard/or armdrag to the back. From there work the sweep/subs and work my way to mount because if I get there I know they won't be able to get out easily and I'll probably gas them and attempt the sub. I'm getting excited just thinking about it haha !!

Anyway, bout to head our to my final practice before the tourny. Just gonna be some light rolling and I'll let you know how I did on Sunday! Peace

[BenT]

Sweet man, best of luck on the tournament!

[Triskelion]

Got a silver medal. Pretty bummed about it since I had the guy in a heel hook in the final and I could swear it was sunken in pretty well but he ended up escaping and I lost 6-3 =/

Anyway, I also think I got some sort of infection because my mouth is about 5 times its size and I can't even eat. Gonna head to the ER see what's up with that.

I'll also probably be able to post some videos not too far in the future..

[BenT]

Sucks about the final, but good job on the silver man!

[Triskelion]

Haven't trained in a while because I was pretty sick and went to the ER twice two weeks ago. Didn't really know what's wrong with me but I just got better without meds which was cool.

Anyway, gonna start training again on Thursday because I have two finals this week which I haven't studied for at all. Yay for procrastination.

[Triskelion]

Did two bjj sessions in the past two days. Second one was pretty rough, had to roll 40 minutes 1 hour straight then finish by doing bearwalks for 10 laps with pushups in between laps followed by duckwalk for a few laps with pushups and sprints. We did this because it was my last day at this school before heading back home. Got back after a 24 hours in airports/planes. Gonna try and resume training tomorrow

[Triskelion]

Did MMA class yesterday for an hour and a half. Started off jumping rope for 5 minutes, shadow boxed with those tiny dumbells with different combos, another 5 minutes of jumping rope followed by lots of boxing combos with shadow boxing between rounds.

Then we sparred for around 8 3 minute rounds. It was my first time boxing sparring, got my ass kicked!

Then we did some mma combos with takedowns and g&p. After that we did combos with sprawls followed by abs.

Tonight is going to be my first bjj GI class in a really long time. :)

[Triskelion]

Alright so I've been slacking on updating this but it's mainly because i haven't been hitting the gym and only doing bjj classes.

Just hit the gym today for the first time in a few weeks after being in the ER and coming back home for summer vacation and overcoming severe jetlag.

Did a full body workout in order to prep myself for some joe defranco inspired routines.

Superset dips/pullups/pushups. Set 1: 15/11/25, 2: 11/8/20 3: 7/6/15
3 sets seated calf raises
3 sets bodyweight jumping squats
2 sets high rep bench press
2 sets Lat pulldowns
3 supersets of military press/shrugs
2 sets hammer curls
2 sets tricep cable extensions
Abs..

About to go to BJJ class

[Triskelion]

Was gonna start my WS4SB routine today but i was feeling very sore so instead I just hit my legs since I didn't really do enough yesterday.

3 sets standing calf raises. 40 kgsx30, 60 kgs x25, 60 kgsx20.

3 sets squats. 20 kg x 15, 40 kg x12, 40 kg x10. I'm probably not going to be going heavy at all on my squats this summer because my gym doesn't have a proper squat rack(I know wtf...) but not many gyms here are geared towards athletes and more towards aesthetics which sucks but I'm going to have to deal with it for 3 months. I can focus on form because squatting is my weakest lift anyway. Not something I'm very comfortable doing.

3 sets leg presses. 65 kgs x 12. 85 kgs x 12. 85 kgs x 11. Probably going to go much higher on this next time, I'm just pacing myself and getting used to this gyms equipment.

Dumbell shoulder press 3 sets. 17.5 kg x 16, 20 kg x 12, 22.5 x 9

Ab circuit.

Not gonna do bjj today because jet lag is making me feel much more exhausted than i should be. hopefully I can fix it in the next few days because it's been a real bitch doing my workouts when I'm half asleep.

[Triskelion]

Going to take today off of lifting and doing BJJ in the evening ! Hopefully they don't make us do too many bodyweight exercises as I'm pretty destroyed from the workouts I've done over the past two days. Very excited to roll though!

[BenT]

Where do you go for uni and where's home for you?

[Triskelion]

uni = berkeley, california. home = Amman, Jordan 10 hour time difference

Edit: rolling was pretty awesome today, they had us do a bunch of calisthenics and plyometrics before the technique and i was able to keep up even though I was sore, so I'm happy about that. Then we learned two guard passes and rolled for 25 minutes. I was pretty tired by the end of it. I found out that I can roll for days but I can hardly keep up the physical exercises so that's something I have started and will continue to work on throughout the summer.

[Triskelion]

Just got done hitting the weights and tried WS4SB. Screwed up a little at the end and did my hammer curls about 5 minutes later than I should've because I forgot I had to do that. I need to up the intensity next time but I'll take this week slow as I'm not really used to this workout yet and I haven't hit the weights seriously in a while so I needed to see where I'm at.

1. Bench Press 40 kg x 12, 50 kg x 10, 60 kg x 7, 70 kg x 4. (Had to work up to a set of 3-5 reps) Gonna start at a higher weight next time for sure.

2. High rep incline dumbbell press 12.5 kg x 20, 17.5 kg x 16. Need to start higher and end higher next time, was pretty easy at these weights.

3. Super sets cable rows/db power cleans( was supposed to do them seated but I forgot the form so I just did them standing and kinda cheated, gonna do them right next time): 45 kg x10 12.5 x 8, 50x10 12.5 x 8, 55x8 12.5 x 8

4. DB shrugs: 22.5 x 15, 27.5x12, 27.5x12. Need to start with 27.5 next time and work my way up, 22.5 was too easy.

5. hammer curls: 12.5 x 8 x 3

I liked the workout and I think I'll like it more next week now that I kinda know what I'm doing.

Time to EAT! BJJ tonight, I'll make a post if we do anything out of the ordinary, otherwise I'll post again tomorrow when I do my first dynamic leg workout ever. Hopefully I'm not too scared to do box jumps.

[Triskelion]

BJJ was pretty intense. We did a tough 20 minute warmup followed by half guard passes for technique and 35 minutes of rolling. After that we had to do filthy 50's = 50 pushups, situps, squats. Usually we're supposed to do burpees but everyone was too tired for that haha

[BenT]

That's cool man. How big is BJJ/MMA in general back home?

Keep up the work mate, good luck on WS4SB!

[Triskelion]

That's cool man. How big is BJJ/MMA in general back home?

Keep up the work mate, good luck on WS4SB!

Thanks man! BJJ has been gaining popularity quickly since it started back in 2002. We have a bunch of brown belts and purple belts now which is awesome. We also have a lot of good black belt instructors coming in from Brazil constantly to teach us so I actually like training here more than I like in the US because of all the different styles we get exposed to. + We have some really intense training session, probably more intense than any other training session I've had anywhere else. As for MMA, we just started offering MMA classes two years ago and we have a bunch of new fighters who are looking good and we held our first mma events this year with the third one coming really soon. It's actually a UK event called Cage Warriors and it's being held here, not sure if you've heard of it or not but it looks like it's going to be cool. Too bad tickets are a little out of my price range atm! Other than that my head instructor started an MMA event called Desert Force Championship (DFC) and it's the first in the region so I'm pretty proud of that! Of course we have a lot of people who watch MMA now but I personally liked it better when I was one of the few who watched it because it just starts to get annoying hearing everyone latch on to the new champ's balls.

Anyway!!!!! NO Gi BJJ for 2 hours today, rough workout, great rolls! Tomorrow: Dynamic lower body workout.

[BenT]

That's cool man. You should keep training, and try to start your own fight team up back home down the road!

Don't think I've asked you this before, but how long have you been doing BJJ for? What belt are you at?

[Triskelion]

Haven't posted my workouts htis week but I've been doing them..

Dynamic lower body on Saturday:-

Warm up

Box jumps 6 sets 4 reps. Not sure if I want to keep doing these as we don't have proper box jump equipment at my gym and I can't really go out of my comfort zone to attempt some good jumps because I'm using small steppers that are kind of sketchy.

Barbell Reverse Lunge front foot elevated: 40 kg x 10, 40 kg x 10, 50 kg x 8

Romanian Deadlifts: 60 Kg x 12, 65 Kg x 11, 70 Kg x 9

Weighted spread eagle situps: 4x12 with a 10 Kg Plate

-------------------------------------------------------

High rep upper body on sunday:

A. Flat DB Bench Press: 20 x18, 22.5 x 16, 25 x15

B. Super set chinups with facepulls. 1: 8 chins / 40 kg x 12 facepulls 2: 8 chins / 50 x 10 facepulls 3: 6 chins / 50 x 10 facepulls. Kinda cheated with the facepulls, was my first time doing them.

C. DB Lateral Raises: 7.5 Kg x 13, 7.5 x 11, 10 Kg x 8

D. db shrugs / skull crushers super set: 1: 22.5 kg x 12/30 Kg x 10 2: 25 x 11/ 30 x 10 3: 25 x 9/35 x 8

E. Wrist curls with a 12.5 Kg dumbell x 8 reps for 3 sets

Also did bjj twice this week. gonna go tonight and tomorrow as well.

Tomorrow I will do Max effort lower body in the morning.
Rock climbing on Friday.

[Triskelion]

That's cool man. You should keep training, and try to start your own fight team up back home down the road!

Don't think I've asked you this before, but how long have you been doing BJJ for? What belt are you at?

Thanks man that's definitely the plan. Don't really know about fighting though, I'm not as big of an mma fan as I am of bjj. But we do have some people who are doing mma now and they are looking pretty good. One of our guys is going to Brazil to train/fight in some mma event. We have a pretty solid jiu jitsu team who competes all around the world and they've gotten many medals. I need to step it up a notch and join them, I only have one silver medal so far haha

I'm a white belt in BJJ. I've trained for a total of two years.. Did a year when I was 16 and stopped for 2.5-3 years. Resumed a year ago when I was 20 but only did no gi. Right now I'm doing gi again so I'm hoping I can get my blue belt soon so I can start competing in blue belt divisions. It's looking promising as I've been getting many compliments from all the higher belts. I feel like I need to train more if I want to get some major results though.

[Triskelion]

I've become super lazy with updating my log so I'm just going to update it with what I've done for the past week and today. I've decided to start over ws4sb just because I was doing lots of exercises wrong and I was unknowingly cheating in some exercises so the weights weren't very accurate.

Max Effort UB
Bench Press
1: 50Kgx10
2: 60x8
3: 70x5
4: 70x4
Incline DB Press
1: 20x14
2: 20x14
Super Set Cable Rows/DB Power Cleans
1: 45x14/7.5x12
2: 55x10/10x10
3: 55x8/10x8
DB Shrugs
1: 22.5x14
2: 25x12
3: 27.5x12
Barbell Curls (On an EZ Bar)
1: 5s x 14
2: 5sx12
3: 7.5sx8

Dynamic LB
Box Jumps 5 blocks – 5 reps x 7 sets
Barbell reverse lunge
1: 30x10
2: 30x8
3: 32.5x8
Romanian Deadlifts
1: 55x10
2: 65x8
3: 65x8
Spread Eagle Situps
1: 10Kgx15
2: 15x14
3: 15x12
4: 15x12

Higher Rep UB
Flat DB Bench
1: 22.5x15
2: 22.5x15
3: 25x14
Superset chin-ups/facepulls
1: 8/7x15
2: 8/9x15
3: 8/11x12
DB Lateral Raises
1: 7.5x12
2: 10x12
3: 10x12
Superset DB Shrugs/Skull Crushers
1:27.5x12/5sx12
2:30x12/5sx12
3:30x10/7.5sx8
Wrist Curls
1: 12.5x10
2: 12.5x10

Max Effort LB
Squats
1: 40x12
2: 60x10
3: 60x10
4: 70x5
5: 75x5 (Highest time I've ever squatted, never really tried squatting high weight before and I was pretty happy with my form. My lower back hurts slightly although I don't think it was because of squatting but more because I had some ****ty deadlifts.)
Walking Lunges
1: 17.5DBx10
2: 17.5x10
3: 20x7
Hyper Extensions
1: 10 Kgx14
2: 20x12
3: 20x10
Calf Raises (Added these because my friend wasn't done with his workout and wanted to do the ab circuit with me)
1: 35x10
2: 25x14
Ab Circuit

[Triskelion]

Max Effort Upper Body

Bench Press:
Set 1: 50x12
Set 2: 60x8
Set 3: 70x5
Set 4: 75x3(Highest bench I've ever done, wasn't really happy with it because I thought I could do 80... but I guess I'll try again next week)

Incline DB Press
20x16
22.5x15 (Gonna start with 22.5 next time and go up to 25 if I'm feeling good about it)

Super Set Cable Rows/DB Power Cleans
50x12/10x12
55x10/10x12
60x8/12.5x8 (Probably going to stick with closing with 60/12.5 next week as my form was a little ****ed up on these.)

DB Shrugs
25x12
27.5x12
27.5x12 (Can do more but I wasn't really too excited about doing these today)

Barbell Curls
5sx12
7.5x12
7.5x9
7.5x6

Anyway, a little update about my workouts since I haven't been updating this log too much. I've been doing BJJ about 4-5 times a week 2 hours at a time and trying to get 3-4 lifts a week. I also try and do something like rock climb on fridays because that's Jordan's rest day and my gym/bjj gym close so I try to do something I'm not as serious about but will still keep my body moving.

I'm feeling good, my body is aching all over and I'm probably going to take a day off in a few days to rest up a bit. I'm feeling a little stronger, not as much as I want to be but I'm being impatient when I say this. Hopefully I'll be able to see some bigger gains as I progress more. My diet is pretty good and my body is looking much better in the few weeks that I've been doing this program. Got some competitions coming up in August that I may or may not do depending on my financial situation, but I'm going to try and get in shape for them regardless.

[Triskelion]

Did some jits today and was given my blue belt :)

[Triskelion]

It's been a very hectic week. I've been training pretty hard since last Wednesday so I decided I would do one more workout before taking a much needed two day rest.

Dynamic LB
Box Jumps 5 blocks – 5 reps x 6 sets

Barbell reverse lunge(I hate these, with a passion. I just can't seem to balance right..)
1: 35x10
2: 35x8
3: 40x6

Romanian Deadlifts
1: 50x12
2: 60x8
3: 70x8 (Probably going to try and do 80 next week, I was just too tired to try hard today.. )

Seated Calf Raises
35x12
35x10
30x15

Dumbell swings (Same form as kettlebell swings, first time doing them.)
12.5x15
17.5x12
20x10

Declined weighted situps
15kgx16
20kgx14

Spread Eagle Situps
20kgx14
20kgx11

[BenT]

Congrats on the blue belt mate!

Also, training's looking good, keep it up!

[Triskelion]

Congrats on the blue belt mate!

Also, training's looking good, keep it up!

Thanks man! I'm trying haha

Anyway, yesterday's lifting:

Higher Rep UB

Flat DB Bench
1: 22.5x15
2: 25x15
3: 25x15(Gonna go up to 27.5 next time)

Superset chin-ups/facepulls
1: 9/8x15(I'm just listing blocks for the facepulls, I don't really know how much each weighs)
2: 8/9x15
3: 8/11x10
I'm still not very comfortable doing the face pulls, I feel like I'm doing them wrong but every time I look at the video explaining them it seems like I'm doing them right..

DB Lateral Raises
1: 7.5x15
2: 10x14
3: 10x12
Just upped the reps on these. I'm not really comfortable with the 10s yet so I'm probably gonna wait another week before going up to 12.5. Shoulders are my weakest lifts.

Superset DB Shrugs/Skull Crushers
1: 25x12/5sx15
2: 27.5x10/7.5sx12
3: 27.5x10/7.5sx12
I'm not really paying as much attention as I used on shrugs. I don't really like them and I might change the exercise to some other trap exercise next week because I think they are extremely boring. Anyway next week probably gonna do 7.5 Kg on the ez bar for all sets and up to 10 kg the following time.

Wrist Curls
1: 12.5x12
2: 12.5x10
3: 12.5x10

-----------------

Did some BJJ at night. We did takedowns only yesterday which was interesting considering that's probably the weakest part of my game. Went over some basic takedowns, drilled a whole lot of break falls and did takedown sparring at the end. I need to gain some confidence in my takedowns and start going for them a little more.

[Triskelion]

Max Effort LB
Squats
1: 40x12
2: 60x8
3: 70x5
4: 80x6
5: 85x3 (Highest squat ever done. Probably going to do the same weight next time just because I wasn't 100% satisfied with my form on that last set. Although I was pretty happy with the 80 Kg so that's pretty awesome.)

Walking Lunges
1: 17.5DBx10
2: 17.5x10
3: 20x10

Hyper Extensions
1: 20 Kgx15
2: 20x12
3: 20x12
4: No weightx20

Calf Raises
1: 25x12
2: 20x15
3:20x15

Ab Circuit
25 crunches, 25 bicycle, 25 elbow to knee each side, 20 hands to toes x 2 sets

[BenT]

making progress mate, good stuff.

[Triskelion]

making progress mate, good stuff.

Thanks man, I'm feeling much stronger ! :)

Anyway, decided to go to the gym today even though it was supposed to be an off day before my max effort UB workout.

Superset of different grips of pullups and pushups:-

10 pullups(palms facing outwards) then 20 pushups
8 pullups(palms parallel to feet) then 20 pushups
8 chinups(palms facing me) then 20 pushups
8 wide grip pullups then 20 pushups

Superset of dips and burpees:
12 dips - 12 burpees
11 dips - 12 burpees
12 dips - 12 burpees

Calf raises:
25x13
20x15
15x20

DB Military Press:
20 Kgx8
20x10
20x8

Hammer Curls:
10Kgx14
12.5x10
12.5x8

[Triskelion]

Max Effort UB


Bench Press:
Set 1: 50x12
Set 2: 60x8
Set 3: 70x5
Set 4: 75x2(too tired!, couldn't go up in weight or match last week's performance unfortunately.)

Incline DB Press
20x16
22.5x15 (Gonna start with 22.5 next time and go up to 25 if I'm feeling good about it)

Super Set Cable Rows/DB Power Cleans
50x12/10x12
55x10/10x12
60x8/10x12

DB Shrugs
27.5x12
30x12
32.5x12

Barbell Curls
5sx12
5sx12
5sx13

Wasn't happy with today's workout. I couldn't advance more in weights and had to settle for lower reps/lower weight on some exercises because my body was a little too sore. Next week I'm benching 80!

[Triskelion]

Yesterday's workout:

Full body circuit with little rest

superset of seated calf raises & jumping squats:
20x15/20 Kg x 15
20x15/20 Kgx 15

Bench Press:
40 Kg x 20
Drop Set: 60 Kgx8, 50Kgx6, 40Kgx6

Superset pullups/pushups:
10/20
8/20
8/20

T-Bar Rows:
Forgot weights but around 35-40x15 for 2 sets

DB military Press/pushups superset:
15Kgx15/20
15Kgx15/20

2 sets of 12 dips
2 sets of lateral raises with 7.5 Kg dumbells x 12

pyramid bicep curls with an ez bar/10 Kgs going up to 7 reps and back down.


Today's workout:
Dynamic lower body:-

They took away the boxes for box jumps because this gym absolutely blows so I did jump squats again today:

Jump squats:
25 Kg x 12
25 Kg x 12
25 Kg x 12
30 Kg x 12
30 Kg x 10

DB Reverse Lunges:
30 Kg x 10
30 Kg x 10
40 Kg x 10

Romanian deadlifts:
50 Kg x 14
70 Kg x 12
70 Kg x 10
80 Kg x 9(Again can go higher but I'm just taking it easy and going up gradually with the weights)

Huge weighted Ab circuit at the end.

Tomorrow no weights only BJJ.

[Triskelion]

Gi BJJ training for 1 : 45. Long hard warmup followed by two submission techniques and rolling.

Subs were:
Lapel choke from the back starting with a seatbelt grabbing the opposite lapel with overhook and the knee with underhook. Twist to that same side pushing down on the waist + shoulder with my legs.

Second submission was just a transition of that choke going into an armbar. Pretty simple, if he grabs my hand and I can't choke, I let go of the knee, grab his arm and push his face for the armbar finish.

Submissions I already knew but it's good to drill these things. I also got to teach some beginners a little so it always helps when I have to remember the details.

Roll was pretty good, started off rolling with some really new people then went on to roll with some good blue belts/purples and a brown.

I'm going to try and include more of my bjj sessions as my log is supposed to be a bjj log hah

[Triskelion]

I wasn't very satisfied with today. I had a workout and a bjj class planned and I ended up doing a not very satisfying bjj class. Details will follow.

Was supposed to go my High rep upper body workout today, friends wanted me to wait for them and then ended up bailing 3 hours before my jiu jitsu class which meant I couldn't really lift unless I planned on doing it then heading straight to BJJ.

Fine, went to BJJ class. Warmup was good and we worked on 3 techniques.

First self defense move:
Choke from the back while standing with one arm. Grab the arm at the elbow and wrist, tuck the chin, lower your hips and throw him to the front

Second self defense move:
Choke from the back while standing but pulling you back. Grab the arm the same way, lay head on shoulder or chest depending on hight while keeping your back arced and tense the whole time he is pulling. Step back to the side he is choking you from with the same side leg and step to the side iwth the other footand pivot on it so that your body is facing him, then use chest to get the takedown.

Third move:
When in the back mount and the opponent lets go of one hook, slides over the leg and tries to regain half guard, keep the pressure with the chest on the arm you have a seatbelt on and use arm to get the underhook and mount.

First roll was great, went against a better blue belt. Second roll sucked because I had to go against a guy who had his second class, so I just got punched and kneed while sweeping him and taking positions while not realling submitting him because he doesn't know anything yet. The instructor usually wouldn't allow him to roll because he's so new but it was a favor for a friend. Third roll was against a purple belt, but some white belt tried to heel hook one of the new guys and I ended up going against him. So another ****ty roll ensued with a similar outcome.

I usually like to teach new guys some tricks but we had a group of three who were absolutely annoying and had no respect whatsoever for the instructors or bjj for that matter. They asked our brown belts to roll with each other to see what the level is like, they asked me mid roll to roll with them instead of the person I'm rolling with and I didn't get to drill the moves we took today as much as I wanted to because I was stuck with them and they insisted they knew the move after two tries when they sucked at it. Anyway that ends the ramble of the day.

Ended class by asking my instructor to drill a takedown I've been working on and show me some of the details I've been missing. Did some pushups and grippers to compensate for the ****ty rolls.

[Triskelion]

Upper body high rep:

Flat DB Bench Press:
22.5x15
22.5x15
25x14
25x10(Can probably go up to 27.5 next week if I'm feeling good, I did an extra set to make sure I've done enough)

Superset pullups/facepulls:
10/9 blocksx12
10/10 blocksx10
10/10 blocksx10 (I'm feeling better doing pullups, probably gonna try and do 12 on my first set next week and change facepulls to something else as I'm still not very comfortable doing them.)

DB Lateral Raise:
10x12
10x12
12.5x8

Superset skull crushers/db shrugs:
15 Kg+ Ez barx 13/30x12
samex12/32.5x8(I held the the dumbell badly with my left hand so it was ripping my skin the whole time, I just made sure I reached 8)
samex12/32.5x11

Wrist curls
12.5x12
12.5x12

Reverse wrist curls:
20 Kg Barx10
20 Kg Barx10

[Triskelion]

Max effort LB:
Squats:
barx15
40 Kgx12
60 Kgx8
70 Kgx5
80 Kgx5
85 Kgx5
Was very happy with this squatting session as I actually did deep squats on all my sets except my last one. Last time I was hardly able to do 3 reps but this time I was very capable of the weight. Did 80 Kg as deep as I could for 4 reps and got some help on the last one. Probably going to move up next week.

Walking Lunges with DBs
17.5 x 10
20 x 10
20 x 10

Hyper extensions superset with calf raises:
20Kgx15/15x15
20x15/15x15
20x15/15x15
no weightx20/20x18

Ab circuit

Great session, felt pretty good about it. Hopefully next time I can move up in weight on the squats and lunges. Was just making sure I had good form on everything today and I was pretty satisfied.

No Gi BJJ in 2.5 hours. Will post about it if I come home post lesson, if not I'll try to remember what we did when I come back.

[Triskelion]

Upper body max effort

Bench Press:
barx30
60Kgx9
70x6
75x4
80x3 (PR)
60x10 (Just did these for some extra work)

Incline DB Press:
22.5x16
25x13(PR for reps)
25x8

Super set Cable rows/DB Power Cleans:
55x10/12.5x8
60x10/12.5x10
65x10/12.5x10 (Up from 60 last time)

Shrugs
30x10
32.5x10
32.5x8

Bicep curls:
ez bar+10Kgx16
ez bar+15Kgx12
ez bar+15x10

Pyramid bicep curls with ez bar+10Kg going from 1 to 7 and back down.
Great workout overall considering I did it on an empty stomach at 2 pm, was happy with my benching and everything else was great as well. I destroyed my biceps at the end and I think I'm just going to eat and take the rest of the day off, no bjj for today. Next week probably gonna try and do the same weights, maybe go up on shrugs and db cleans.

[Triskelion]

dynamic lb:

Jumping squats with dumbells:
15Kgx10
15x12
15x12
17.5x12
17.5x12

Elevated front foot db rever lunges:
17.5x10
17.5x8
17.5x8

romanian deadlifts:
60x12
70X10
80X10
85X9 (PR, can go higher, gonna go up to 90 next week)

Abs

[Triskelion]

Upper body reps

Flat DB Press
22.5x13
25x12
25x12
27.5x13

Superset pullups/rear delt flyes
10/5Kg DBsx12
10/7.5x12
9/7.5x9

DB Lateral Raises
7.5x12
10x12
10x12
12.5x8

Superset shrugs/triceps pushdowns
30 kg dbsx10/6 blocksx18
30x10/6x20
30x10/7x18

Behind the back wrist curls on a straight bar:
barx20
same
barx15

Abs

No BJJ for a few days because i have some obligations at night =/

[Triskelion]

Lower body max effort

Squats:
barx15
60Kgx8
65x6
75x5
80x4
85x5

Did the same weight I did last week but I know I can go up to 90 for sure next week because this was relatively easy. I was doing almost every rep ATG without any big problems, got spotted on my last rep on my last set but I think it was just mental.

I didn't do lunges this week because I'm being lazy. No good reason, but I did 6 sets of curls instead.

front leg curls:
8 blocksx10
8x12
7x15

reverse leg curls:
7x12
7x12
6x16

Hyper extensions:
20Kgx15
20Kgx15
20Kgx15
no weightx22

calf raises
20x15
20x15

[BigTwoThree]

I think the reason why your bench was weaker on the 7th is because the extra workout you did on the 6th. Probably why you felt so tired. I'm curious as to what your nutrition is like and if your still doing mauy tai

[Triskelion]

I think the reason why your bench was weaker on the 7th is because the extra workout you did on the 6th. Probably why you felt so tired. I'm curious as to what your nutrition is like and if your still doing mauy tai

I'm pretty bad when it comes to my nutrition because I'm not consistent with my diet. Although right now I'm trying to eat 5-6 meals a day and that includes two protein shakes with skim milk. I guess this is sort of a sample diet of what my day would look like when I'm not being a slob.

Meal 1: 1 boiled egg, 4 boiled egg whites with olive oil and herbs and a whole wheat pita bread. Then I'll eat some fruits.

Meal 2 (Lunch): Salad, rice, some type of meat and sauce. Usually whatever my mom cooks now that it's summer, she's trying to help me out so it's usually something along those lines.

I'll go lift right after lunch usually.

Post workout shake

Meal 4: Turkey sandwich with lettuce, cheese and dijon mustard. Fruit

Post jiu jitsu shake or final meal of the day

Meal 6(Doesn't happen a lot): I'll either have some low fat cheese or a tuna salad. Something not too heavy before going to bed.

I'm not doing muay thai currently as I've moved back home for the summer and this school doesn't offer muay thai. I do some mma classes here and there but I'm not consistent with them.

Anyway, I just got back from a 5 day vacation on the beach and I didn't work out at all. Gonna go rock climbing tomorrow and resume my lifts/bjj on Wednesday.

My workout right before leaving town was just a full body workout:

9 sets of 6 pullups with 1 minute rest in between

I did every pullup grip for 2 sets and just did an extra one at the end

Incline barbell press
55Kgx12
55Kgx12
Drop set: 55x5, 45x6, 35x6, 20x8.

Military press with db:

17.5 Kgsx12
17.5x12
drop set: 17.5x6, 10x8, 5x15

Dips
6 sets of 8 dips with 1 minute rest

Bicep curls
Tricep pushdowns
120 pushups over 5 sets.

I tried working out at the beach town I was at but the "gym" they had had 2 treadmills and a latpulldown machine and no weights what so ever. So I just decided to take a few days off.