Warm Up
Rotator Cuff External Rotations
Band Chest stretch/press
Arm Circles (big/little)
Workout
Barbell OHP:
4x6 85lbs
DB Underhand Bench Press:
3x12 35lbs
Abduction Row:
3x12 20lbs
DB Floor Flys:
3x12 22.5lbs
Close Grip Bench Press | DB Curl (superset):
3x6 115lbs & 3x10 25lbs
Pushup Plus:
3x10
Run
1.75mi 11:31/mi pace 151 avg bpm
|
Thread: NickRATM Training Log
-
08-11-2022, 09:16 PM #31Bench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
-
08-15-2022, 05:17 PM #32
8/12
Warm Up
Band Pull Throughs
Goblet Squat
Good Morning
Squat Warm Up
1x10 45lbs
1x5 100lbs
1x5 120lbs
1x3 140lbs
Squats
4x4 155lbs
Hip Thrust
3x12 95lbs
Bulgarian Split Squat
2x10 30lbs
Single Leg RDL
2x10 40lbs
Today
Warm Up
Band Pull Throughs
Hamstring/Glute Warm Ups
Workout
Deadlifts
1x10 45lbs
1x5 115lbs
1x5 135lbs
1x5 155lbs
1x3 185lbs
1x5 205lbs
Barbell Rows
2x12 85lbs
DB Pullovers
2x12 30lbs
DB High Pull
2x12 17.5 lbs
Bicep Chin Ups + Overhead Tricep Extension (superset):
2x5
2x12 black band (25lbs - 65lbs resistance).
Angels and Demons:
3x20Last edited by NickRATM; 08-19-2022 at 09:39 PM.
Bench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
-
-
08-17-2022, 06:43 PM #33
8/16
Run 1.84 miles 10:57/mi avg HR 160bpm (tried to get a max HR got up to 186bpm)
Today
Warm Up
External Rotation stuff
Bench Press WarmUp
1x10 45lbs
1x8 65lbs
1x6 95lbs
1x3 115lbs
Workout
Bench Press:
4x6 130lbs
High To Low Crossover:
3x12 25lbs-65lbs band
DB Shoulder Press:
4x12 25lbs
1.5 Side Laterals:
3x12 12.5lbs
Lying DB Tricep Extension + DB Waiter Curls (superset):
3x12 20lbs + 3x12 35lbs
Rotator Cuff External Rotations:
3x15 15lbs - 35lbs bandLast edited by NickRATM; 08-19-2022 at 09:35 PM.
Bench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
-
08-19-2022, 09:32 PM #34
8/18
75 minutes Jiu Jitsu
Today
Warm Up
Band Pull Throughs
Goblet Squat
Good Morning
Squat Warm Up
1x10 45lbs
1x5 100lbs
1x5 120lbs
1x3 140lbs
Squats
4x5 155lbs
Hip Thrust
3x8 100lbs
Bulgarian Split Squat
2x12 30lbs
Single Leg RDL
2x10 40lbsBench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
-
08-25-2022, 03:13 PM #35
8/23
Warm Up
Band Pull Throughs
Hamstring/Glute Warm Ups
Workout
Deadlifts
1x10 45lbs
1x5 95lbs
1x5 115lbs
1x5 155lbs
1x3 185lbs
1x5 205lbs
Barbell Rows
3x12 85lbs
DB Pullovers
3x12 30lbs
DB High Pull
3x12 17.5 lbs
Bicep Chin Ups + Overhead Tricep Extension (superset):
3x5
3x12 black band (25lbs - 65lbs resistance).
Angels and Demons:
2x15Bench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
-
08-25-2022, 05:47 PM #36
Today
Warm Up
External Rotation stuff
Bench Press WarmUp
1x10 45lbs
1x8 65lbs
1x6 95lbs
1x3 115lbs
Workout
Bench Press:
4x4 135lbs
High To Low Crossover:
3x12 25lbs-65lbs band
DB Shoulder Press:
4x8 30lbs
1.5 Side Laterals:
3x8 15lbs
Lying DB Tricep Extension + DB Waiter Curls (superset):
3x8 22.5lbs + 3x8 40lbs
Rotator Cuff External Rotations:
3x15 15lbs - 35lbs bandBench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
-
-
08-26-2022, 10:23 AM #37
Nice progression so far! Your story is similar to mine (returning to consistent training after a long layoff).
It’s funny how other activities outside the gym can take priority as time moves on. I’m trying to find the balance now between getting in the gym and making progress and improving my golf game. Seems like you’ve found a nice balance with BJJ and running so it’s good to know it can be done.
-
08-28-2022, 06:04 PM #38
Warm Up
Band Pull Throughs
Goblet Squat
Good Morning
Squat Warm Up
1x10 45lbs
1x5 100lbs
1x5 120lbs
1x3 140lbs
Workout
Squats
4x6 155lbs
Hip Thrust
3x8 100lbs
Bulgarian Split Squat
2x12 30lbs
Single Leg RDL
2x10 40lbsBench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
-
08-28-2022, 06:10 PM #39
Yeah I remember when I was young it was all about lifting weights. Now, its like you said, balance! Still trying to make sure I get the recovery I need between the three main activities but I'm much more about doing the things I enjoy and trying to balance it all as opposed to just sacrificing everything for the weights lol.Bench - 125x6 / 225x5
Squat - 145x5 / 315x5
Deadlift - 195x5 / 365x5
Pull Ups - 7 / 25
100m - ? / 11.5
400m - ? / 0:55
1mi - 7:45 / 6:00
5k - 28:38 / 22:00
Height - 5'10"
Weight - 170lbs
-
08-30-2022, 03:08 PM #40
-
-
08-30-2022, 07:39 PM #41
-
09-23-2022, 06:24 PM #42
Bookmarks