Ens189's Lifting, MMA, and BJJ Log.

Discussion in 'Training Logs' started by ens189, Jun 15, 2016.

  1. ens189

    ens189 ELI-te Belt

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    Front Squats: 135, 140, 145, 150, 155 x 6

    Lunges: 25, 30, 35, 40 x 8
    Superset With
    Butterfly Sit-ups 22x 4
     
  2. ens189

    ens189 ELI-te Belt

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    Wide Grap Pulldowns: 120, 135, 150, 165, 180 x 6. Lowering the weight for six seconds.
    Superset With
    Straight Bar Tricep Pushdowns: 32.5, 37.5, 47.5, 52.5, 57.5 x 6. Lowering the weight for six seconds.

    One Arm DB Rows: 55, 55, 60, 65 x 8. Lowering the weight for six seconds.
    Superset With
    Lying DB Tricep Extensions: 15, 15, 20, 20 x 8

    Back to jits for the first time since early May. Felt really good and had good gas because of all the cardio I've done in the last few months.
     
  3. ens189

    ens189 ELI-te Belt

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    Never done Romanian Deadlifts or Barbell Bridges today but they were on the menu.

    RDLS: 95, 115, 135, 155, 175, 185 x 6
    Superset With
    Lying Hamstring Curls (Dumbbell)
    20, 25, 30 x 8, 35 x 6.
    -Had a really hard time keeping the 35 pinched between my feet.

    Barbell Bridges: 95, 115, 135, 155 x 6
    Superset with
    Seated Lateral Raises
    20 x 8, 25 x 8, 20 x 16, 30, 25, 20 for a triple drop set.

    Was supposed to do sprints but got asked to run the lunch class for jiu jitsu so I counted that as my cardio.
     
  4. ens189

    ens189 ELI-te Belt

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    Looks like week 2 will be the same as week 1 so I upped the weights on some of the lifts.

    Incline Bench: 140, 145, 150, 155 x 6, 160 x 3
    Superset With
    Barbell Curls: 75, 80, 85, 90, 95 x 6

    Flat DB Bench: 55, 60, 65 x 8, 70 x 6
    Superset With
    Hammer Curls: 25, 30, 35 x 8, 40 x 6

    Conditioning

    5 pull-ups
    10 Med Ball Slams
    15 Burpees
    20 Air Squats

    5 rounds for time, I did it in 16:21 this week which is a big improvement so I'm happy with that. I'm also down to 207lbs bodyweight, thugs Fitbit and tracking all my food honestly has been huge.
     
  5. ens189

    ens189 ELI-te Belt

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    Day 2 of Week 2

    Front Squats: 140, 145, 150, 155, 160 x 6, 165 x 3

    DB Lunges: 25, 30, 35, 40 x 8
    Superset With
    Butterfly sit-ups: 22 x 4
     
  6. ens189

    ens189 ELI-te Belt

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    Hit a speed bump last week with my dog needing a surgery and basically around the clock attention. Got back after it today with some programming of my own. Also had an hour of straight rolling at BJJ today.

    Deadlifts: 135, 225, 315 x 5, 365 x 3, 405 x 3
    -Could've gone heavier here but didn't want to risk it. Haven't deadlifted in months.

    Barbell Rows: 95, 115, 135, 155 x 5
    -Gotta concentrate on form here and not cheating with my legs.

    Wide Grip Pulldowns: 135, 150, 165 x 5

    Chin Up Grip Pulldowns: 135, 150, 165 x 5

    Turkish Get Ups: 35, 40, 45, 50 x 3
     
  7. ens189

    ens189 ELI-te Belt

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    Good hour of BJJ today, finally picked up a stripe on my purple belt and my wife got her blue. Then...

    Bench: 135, 185, 205, 225 x 5, 235 x 3.
    -Really trying to get back in the groove of this. Tough.

    DB Incline: 65, 70 x 8, 75 x 6

    Straight Bar Pushdowns: 42.5, 52.5, 57.5 x 8

    Push up Pyramid adding 2 every five seconds. Was burned out, only made it to 5 reps on the 10 rep set.

    1.5 miles on the treadmill at 7.5 mph. Trying to get better at holding a pace.
     
  8. ens189

    ens189 ELI-te Belt

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    Been slacking on logging things. Gotta stop doing that.

    Decided to ditch the trap bar and start deadlifting like a man again today. Went much better than expected.

    135, 185, 225, 275, 315 x 5, 365 x 3, 405 x 2
    -These numbers aren't far off my trap bar numbers.

    Barbell Rows: 95, 115, 135, 155, 175 x 5

    Cable Pull Downs: 135, 150, 165 x 10 (five chin up Grip, 5 pull-up)
     
  9. ens189

    ens189 ELI-te Belt

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    Good day today.

    Bench: 135, 185, 205, 225, 240 x 5
    DB Incline: 70, 75, 80 x 8

    Conditioning

    Five Rounds of:
    5 Pullups
    10 20lb Ball Slams
    15 Burpees
    20 Air Squats

    in 12:58, but far my best time and probably because I was competing against someone else.
     
  10. ens189

    ens189 ELI-te Belt

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    Decent press day today. After a low impact hour of BJJ.

    Bench: 135, 185, 205, 225, 245 x 5
    -245 was rough. Gonna stay here next week to grease the groove.

    DB Incline: 70, 75, 80 x 8
    -Easy, move up next week.

    Push-up period. Failed on the 11th rep of the 16 rep set.

    .5 miles at 6mph on the treadmill at a 6% increase. A buddy of mine in BORTAC told me to start doing that to improve my pacing. Will work up to 1.5 miles and then start adding speed/Incline.
     
  11. Rico

    Rico Franklin

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    Update: Ens ate his leg and is now up to 411 lbs.
     
  12. ens189

    ens189 ELI-te Belt

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    ONLINE MODS
     
  13. ens189

    ens189 ELI-te Belt

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    Deads: 135 185 225 275 315 x 5 365 405 x 3
    -staying here next week

    Barbell Rows: 95, 115, 135, 155, 175 x 5, 195 x 3
    -staying here again

    Pulldowns (5 chin up, 5 wide Grip) 135, 150, 165
     

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