TGIF This Week’s Workout Schedule




Monday (3:50am – 5:30am)

Pects, Triceps, Deltoids, and Traps

1 mile run

Bench press

Set 1 80%x6 (shoulder rehab, flutter kicks, running)
Set 2 85%x6 (shoulder rehab, plank, flutter kicks, running)
Set 3 90%x4 (shoulder rehab, plank, suitcase sit-ups)
Set 4 85%x6 (shoulder rehab, plank, six inch crunches)
Set 5 80%x6 (shoulder rehab, plank, two count crunches)

Shrugs
Set 1 ___x10
Set 2 ___x10
Set 3 ___x10
Declined Cable Press
Set 1 ___x15
Set 2___x15
Hammer Strength Shoulder Press
Set 1 ___x10
Set 2 ___x10
Set 3 ___x10
Hammer Strength Chest Press
Set 1 ___x10
Set 2 ___x10
Set 3 ___x10
Reversed Single Arm Triceps Press Downs
Set 1 ___x10
Set 2 ___x10
Set 3 ___x10
Cable Lateral raises
Set 1 ___x10
Set 2 ___x10
Set 3___x10
Machine Flies
Set 1 ___x15
Set 2 ___x15
Machine Triceps Press
Set 1 ___x70
Dome plank
Set 1 1:30
Tuesday (3:50am – 5:30am)

20 minutes treadmill run

Squats
Set 1 75%x5 (plank 1 minute)
Set 2 80%x5 (plank 1 minute)
Set 3 85%x5 (plank 1 minute)
Set 4 85%x5 (plank 1 minute)

Set 5 85%x5 (plank 1 minute)

Set 6 80%x5 (plank 1 minute)

Calf Raises
Set 1 __x10
Set 2 __x10
Set 3 __x10
Deadlifts
Set 1 __x10 (six inch crunches x60)
Set 2__x10 (six inch crunches x60)
Set 3 __x10 (six inch crunches x60)
Single Legged leg press
Set 1 __x10
Set 2 __x10
Set 3 __x10
Leg extensions
Set 1__ x10
Set 2__ x10
Set 3 __ x10
Set 4 surgical leg burn out

Leg curls
Set 1 __x10
Set 2 __x10
Set 3 __x10

Dome squats
Set 1 15
Set 2 15
Set 3 15
Lunges /45lbs plate
Set 1 x6
Set 2 x6
Set 3 x6
Stretching

Now that I’m older, I have started to dedicate a lot more time to this often neglected part of a workout.

Jiu Jitsu Practice (7:00pm – 8:00pm)

After my knee surgery freestyle wrestling would be difficult. For some reason, I feel a little more comfortable with this form of grappling for the time being. It has required me to think differently. Eventhough many of the techniques mirror my beloved freestyle wrestling others require movements that are a huge no-no in Olympic style wrestling. Its been fun so far and a great way to stay in shape.

Wednesday (Abreviated) 4:10am – 5:20am

On Wednesdays I have to shorten my workout because I usually get in later because of BJJ practice.

20 minutes of Cardio (treadmill)
Weighted Pull ups
Set 1__x10 (flutter kicks x60)
Set 2 __x10 (flutter kicks x60)
Set 3 __x10 (flutter kicks x60)
Set 4 __x10 (flutter kicks x60)
Set 5 __x10 (flutter kicks x60)

Shotgun Rows/Pull overs superset
Set 1__x10, __x10
Set 2__x10, __x10
Set 3 __x10, __x10

Cable biceps Curls
Set 1 __x15
Set 2 __x15
Stretching

Thursday (3:50am – 5:30am)

Leg day part 2, this is mostly rehab for my ragedy old knee.

Calf Extension
Set 1 ___x10
Set 2 ___x10
Set 3 ___x10
Set 4 ___x10
Set 5 ___x10
Single Leg, Leg Press
Set 1 80%x3
Set 2 85%x3
Set 3 90%x3
Set 4 90%x3
Set 5 90%x3
Set 6 90%x3
Set 7 90%x3
Set 8 95%x3
Set 9 95%x3
Set 10 95%x3
Lunges
Set 1 30 reps
Dome Squats
Set 1 10
Set 2 10
Set 3 10
Leg extensions
Set 1 __x10
Set 2 __x10
Set 3 __x10
Set 4 __x10
Set 5 __x10
Set 6 __x10
Set 7 __x10
Set 8 __x10
Set 9 __x10
Set 10 __x10
Set 11 __ until failure
Leg Curls
Set 1 __x10
Set 2 __x10
Set 3 __x10
2min plank
Stretching

Friday (3:50am – 5:30am)

Pects, Triceps, Deltoids, and Traps

Incline Bench Press
Set 1 60%x10 (plank, running)
Set 2 75%x5 (shoulder rehab, six inch crunches)
Set 3 85%x5 (shoulder rehab, plank, suitcase sit-ups)
Set 4 90%x3 (shoulder rehab)
Set 5 225x until failure
Decline Dumbbell Press
Set 1 __x30
Triceps Press Against the Bar
Set 1 30 reps
Shrugs (Dumbbell)
Set 1 75×30
Hammer Strength Shoulder Press
Set 1 __x15
Set 2 __x15
Flies
Set 1 __x6
Set 2 __x6
Set 3 __x6
Set 4 __x6
Set 5 __x6
Triceps Press Downs
Set 1 __x10
Set 2 __x10
Set 3 __x10
Reversed Grip
Set 4 __x30

Stretching

Saturday Open Mat (10:00am – 12:00pm)

This week will be my first week doing open mat in BJJ.

Be the first to comment

Leave a Reply

Your email address will not be published.


*