3/1/15 Workout:
Barbell Overhead Press - 50lbs, 135lbs, 185lbs, and 2 sets - 225lbs - 10 reps
2" Deficit Deadlifts - 185lbs and 305lbs - 5 reps, 395lbs, 445lbs, 495lbs, and 545lbs - 1 rep, and 395lbs - 6 reps
Cable Rows + Scramble Grip Trainers - 150lbs, 225lbs, 250lbs, and 275lbs - 12 reps
Cybex Pulldown Machine + Fat Gripz - 180lbs, 270lbs, and 320lbs - 10 reps
Rear Delt Machine + Fat Gripz - 100lbs, 150lbs, and 160lbs - 15 reps
Standing Cable Rotations - 3 sets - 60lbs - 12 reps
Core Circuit - 5 minutes
3/3/15 Workout:
Tonight, I was training at the Gracie Barra West Covina gym. I took the Advance BJJ class. First, I did a small warm up before working on the drills. Tonight's drills where on a DLR set up to an opponent's knee slice counter to a single leg takedown. After that, I got to roll for four 6 minute rounds and then we did 2 sets of hip escapes. After class, I went to the 24 Hour Fitness gym in West Covina to work on some strength.
Bench Press - 135lbs, 185lbs, 235lbs, and 280lbs - 10 reps, and 3 sets - 315lbs - 3 reps
Pause Bench - 3 sets - 280lbs - 3 reps
Cable Rows + Fat Gripz - 150lbs, and 3 sets - 300lbs - 10 reps
Isometric Pull Ups + Fat Gripz + Isometric Leg Raises - 3 sets - 30 seconds
Weighted Jump Squats - 5 sets - 20lbs - 6 reps
Core Work - 5 minutes
Barbell Overhead Press - 50lbs, 135lbs, 185lbs, and 2 sets - 225lbs - 10 reps
2" Deficit Deadlifts - 185lbs and 305lbs - 5 reps, 395lbs, 445lbs, 495lbs, and 545lbs - 1 rep, and 395lbs - 6 reps
Cable Rows + Scramble Grip Trainers - 150lbs, 225lbs, 250lbs, and 275lbs - 12 reps
Cybex Pulldown Machine + Fat Gripz - 180lbs, 270lbs, and 320lbs - 10 reps
Rear Delt Machine + Fat Gripz - 100lbs, 150lbs, and 160lbs - 15 reps
Standing Cable Rotations - 3 sets - 60lbs - 12 reps
Core Circuit - 5 minutes
3/3/15 Workout:
Tonight, I was training at the Gracie Barra West Covina gym. I took the Advance BJJ class. First, I did a small warm up before working on the drills. Tonight's drills where on a DLR set up to an opponent's knee slice counter to a single leg takedown. After that, I got to roll for four 6 minute rounds and then we did 2 sets of hip escapes. After class, I went to the 24 Hour Fitness gym in West Covina to work on some strength.
Bench Press - 135lbs, 185lbs, 235lbs, and 280lbs - 10 reps, and 3 sets - 315lbs - 3 reps
Pause Bench - 3 sets - 280lbs - 3 reps
Cable Rows + Fat Gripz - 150lbs, and 3 sets - 300lbs - 10 reps
Isometric Pull Ups + Fat Gripz + Isometric Leg Raises - 3 sets - 30 seconds
Weighted Jump Squats - 5 sets - 20lbs - 6 reps
Core Work - 5 minutes
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