Last weekend, I worked graveyard for two nights and I took care of my daughter on Monday, so I spent time recovering Monday and Tuesday night. Tonight, I spent an hour in training at the 24 Hour Fitness Super Sport gym in Walnut, CA. Luckily, I was able to get a rack, straight out of the gates, so no waiting was required. I stretched out during the sets on the warm up. Mainly, I was stretching out my calves and chest.
Workout went well and I was strong off the hole on the squats. My grip felt great on the rows with the Fat Gripz. I felt gassed out at the end of the workout. I will need to add some cardio in during the week. Tomorrow, I will be taking the Jiu Jitsu class during lunch. I'm hoping to get a lot of reps in and several rounds of sparring.
Warm Up
Corrective Stretching - 5 minutes
Barbell Squats - 45lbs and 135lbs - 10 reps, 225lbs and 315lbs - 5 reps, 405lbs, 495lbs, and 545lbs - 1 rep
Workout
Barbell Squats - 585lbs, 605lbs, and 625lbs - 1 rep, and 495lbs - 8 reps
Close Grip Cable Rows with Fat Gripz - 160lbs and 220lbs - 10 reps, 280lbs and 2 sets - 295lbs - 5 reps
Body Hollow Isometrics - 3 sets - 30 seconds
Bicycle Crunches - 40 reps
Workout went well and I was strong off the hole on the squats. My grip felt great on the rows with the Fat Gripz. I felt gassed out at the end of the workout. I will need to add some cardio in during the week. Tomorrow, I will be taking the Jiu Jitsu class during lunch. I'm hoping to get a lot of reps in and several rounds of sparring.
Warm Up
Corrective Stretching - 5 minutes
Barbell Squats - 45lbs and 135lbs - 10 reps, 225lbs and 315lbs - 5 reps, 405lbs, 495lbs, and 545lbs - 1 rep
Workout
Barbell Squats - 585lbs, 605lbs, and 625lbs - 1 rep, and 495lbs - 8 reps
Close Grip Cable Rows with Fat Gripz - 160lbs and 220lbs - 10 reps, 280lbs and 2 sets - 295lbs - 5 reps
Body Hollow Isometrics - 3 sets - 30 seconds
Bicycle Crunches - 40 reps
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