Today's training was at the 24 Hour Fitness Super Sport gym in Walnut, CA. This morning I was able to get 10 reps with 300lbs on the bench press. After that, I was smoked, so I dropped down to 6 reps for 3 sets and I was able to complete each set without any issues. The same thing happened on the dumbbell press and on the pulldowns, in which I was fatiguing after the 1st, but I was able to maintain the lower rep range without any issues.
I was able to stretch out on the opposing muscles during rest periods and also stretched out throughout the day. So far, I was able to get in about 10 minutes of stretching. I will use the massage stick later as well. Yesterday and on Friday, I used the massager with the infrared lights on my legs to help out with recovery. I felt great after the workout and I wasn't huffying and puffing at all. Hopefully, I get to see what my conditioning level is like once I get back on the mats this week.
I am looking forward to see on how hard I can push myself during the rolls. I will be doing the same recovery techniques each day until NoGi Worlds. I plan on signing up this weekend.
Warm Up
Shoulder Protocol (Foward Arm Circles, Backward Arm Circles, and Wing Chun) - 3 sets - 120reps per exercise
Barbell Bench Press - 45lbs, 135lbs, and 225lbs - 10 reps, and 275lbs - 5 reps
Workout
Barbell Bench Press - 300lbs - 10 reps, and 3 sets - 300lbs - 6 reps
Dumbbell Bench Press - 240lbs - 10 reps and 2 sets - 240lbs - 8 reps
Cybex Pulldown Machine (Supinated Grip) - 180lbs and 270lbs - 10 reps, 2 sets - 275lbs - 8 reps, and 270lbs - 6 reps
Horizontal Rope Machine - 2 sets - Level 5 - 1 minute
Cable Triceps Pushdowns - 3 sets - 100lbs - 12 reps
Reverse Fly Machine - 3 sets - 165lbs - 13 reps
Seated Medicine Ball Rotations with Feet Elevated - 3 sets - 16lbs - 20 reps
I was able to stretch out on the opposing muscles during rest periods and also stretched out throughout the day. So far, I was able to get in about 10 minutes of stretching. I will use the massage stick later as well. Yesterday and on Friday, I used the massager with the infrared lights on my legs to help out with recovery. I felt great after the workout and I wasn't huffying and puffing at all. Hopefully, I get to see what my conditioning level is like once I get back on the mats this week.
I am looking forward to see on how hard I can push myself during the rolls. I will be doing the same recovery techniques each day until NoGi Worlds. I plan on signing up this weekend.
Warm Up
Shoulder Protocol (Foward Arm Circles, Backward Arm Circles, and Wing Chun) - 3 sets - 120reps per exercise
Barbell Bench Press - 45lbs, 135lbs, and 225lbs - 10 reps, and 275lbs - 5 reps
Workout
Barbell Bench Press - 300lbs - 10 reps, and 3 sets - 300lbs - 6 reps
Dumbbell Bench Press - 240lbs - 10 reps and 2 sets - 240lbs - 8 reps
Cybex Pulldown Machine (Supinated Grip) - 180lbs and 270lbs - 10 reps, 2 sets - 275lbs - 8 reps, and 270lbs - 6 reps
Horizontal Rope Machine - 2 sets - Level 5 - 1 minute
Cable Triceps Pushdowns - 3 sets - 100lbs - 12 reps
Reverse Fly Machine - 3 sets - 165lbs - 13 reps
Seated Medicine Ball Rotations with Feet Elevated - 3 sets - 16lbs - 20 reps
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