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  1. #31
    Registered User NickRATM's Avatar
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    NickRATM is offline
    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
    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
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  2. #32
    Registered User NickRATM's Avatar
    Join Date: Aug 2010
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    NickRATM is offline
    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:
    3x20
    Last 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
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  3. #33
    Registered User NickRATM's Avatar
    Join Date: Aug 2010
    Location: United States
    Age: 32
    Posts: 228
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    NickRATM is offline
    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 band
    Last 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
    Reply With Quote

  4. #34
    Registered User NickRATM's Avatar
    Join Date: Aug 2010
    Location: United States
    Age: 32
    Posts: 228
    Rep Power: 219
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    NickRATM is offline
    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 40lbs
    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
    Reply With Quote

  5. #35
    Registered User NickRATM's Avatar
    Join Date: Aug 2010
    Location: United States
    Age: 32
    Posts: 228
    Rep Power: 219
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    NickRATM is offline
    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:
    2x15
    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
    Reply With Quote

  6. #36
    Registered User NickRATM's Avatar
    Join Date: Aug 2010
    Location: United States
    Age: 32
    Posts: 228
    Rep Power: 219
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    NickRATM is offline
    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 band
    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
    Reply With Quote

  7. #37
    Registered User MAbrah161's Avatar
    Join Date: Sep 2013
    Age: 33
    Posts: 377
    Rep Power: 1678
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    MAbrah161 is offline
    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.
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  8. #38
    Registered User NickRATM's Avatar
    Join Date: Aug 2010
    Location: United States
    Age: 32
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    NickRATM is offline
    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 40lbs
    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
    Reply With Quote

  9. #39
    Registered User NickRATM's Avatar
    Join Date: Aug 2010
    Location: United States
    Age: 32
    Posts: 228
    Rep Power: 219
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    NickRATM is offline
    Originally Posted by MAbrah161 View Post
    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.

    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
    Reply With Quote

  10. #40
    Registered User NickRATM's Avatar
    Join Date: Aug 2010
    Location: United States
    Age: 32
    Posts: 228
    Rep Power: 219
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    NickRATM is offline
    8/29
    1.93mi Run 10:23/mi pace, avg HR 165bpm
    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
    Reply With Quote

  11. #41
    Registered User NickRATM's Avatar
    Join Date: Aug 2010
    Location: United States
    Age: 32
    Posts: 228
    Rep Power: 219
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    NickRATM is offline
    Recovery Run
    1.15 mi 13:02/mi pace 144bpm avg HR
    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
    Reply With Quote

  12. #42
    Registered User NickRATM's Avatar
    Join Date: Aug 2010
    Location: United States
    Age: 32
    Posts: 228
    Rep Power: 219
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    NickRATM is offline
    Found my login info, I've been lifting will start posting again regularly.
    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
    Reply With Quote

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