Randall's Log: Getting in shape for graduation and Jiu Jitsu

[xdarthveganx]

Today is back and biceps, I am hoping my bruised rib will not get in the way of my workout. I signed up for a nogi bjj class on Saturday but plan to take it easy (jiu jitsu wise) until then and let this heal.



Cardio
20 min

Reverse-Grip Hammer Pulldowns
1 warm up sets of 8-10 reps
3 sets of 10-12 reps

Bent Over Barbell Row
1 warm up set of 8-10 reps
3 sets of 10-12 reps

One-Arm Dumbbell Row
3 sets of 10-12 reps

Reverse-Grip Pulldowns
3 sets of 10-12 reps

Machine Cable Curls
4 triple drop sets of 10-12 reps

Cardio
20 min

[darcy]

...I am hoping my bruised rib will not get in the way of my workout. I signed up for a nogi bjj class on Saturday but plan to take it easy (jiu jitsu wise) until then and let this heal.

Ouch, careful with that... I bruised mine at boxing a little while ago. After a few weeks they felt more or less fine when lifting, so I went back to bjj... big mistake; too soon. Set me back an extra couple of weeks.

[xdarthveganx]

Well I will cancel it on Friday if it is still bothering me and I am hoping to just drill and slow roll. PS my new gym is fucking awesome. It doesn't even feel like working out, it feels like a giant playground.

[xdarthveganx]

Shoulders Workout:

Cardio
20 min

Side Lateral Raise
1 warm up set of 8-10 reps
3 sets of 10-12 reps + plus partial reps to failure

Dumbbell Shoulder Press
3 drop sets of 10-12 reps

Dumbbell Lying Rear Lateral Raise
1 set of 12 reps + 20 partial reps

Shoulder Press (Machine)
3 Sets of 12 reps

Cardio
20 min

[xdarthveganx]

Chest Workout:

Cardio
20 min

Butterfly
2 warm up sets of 8-10 reps
3 triple drop sets of 10-12 reps

Machine Bench Press
3 triple drop sets of 10-12 reps

Incline Dumbbell Flyes
3 sets of 10-12 reps

Cable Chest Press
3 sets of 10 reps

Cardio
20 min

[xdarthveganx]

Rest day but did 40 mins of cardio (mix of bike, stair master and incline treadmill), plus I messed around in the gym trying a few new exercises.

[xdarthveganx]

Another rest day but got in 40 mins of cardio. Did some sprints today, that wore me out pretty badly. I also got to watch UFC 146 for free at my new gym.

[xdarthveganx]

Not sure how I am going to get through today's leg workout, it looks scary haha. But I will power through the best I can.

Leg Workout:

Cardio
20 min

Superset:

Leg Press
3 sets of 85 reps: 20 reps with feet at bottom of plate, 20 reps 1 inch up, 20 reps 1 inch up, 25 reps at top of plate

Barbell Squat
3 sets of 20 reps


Resume normal sets:

Leg Extensions
3 triple drop sets of 12-15 reps
1 burnout set with partial reps

Cardio
20 min

[xdarthveganx]

[xdarthveganx]

Weight today: 266.6




Triceps, Calves, & Abs:

Cardio
20 min

Triceps Pushdown - V-Bar Attachment
1 warm up set of 8-10 reps
3 triple drop sets of 15 reps

Close-Grip Barbell Bench Press
2 warm up sets of 8-10 reps
3 triple drop sets of 12 reps

Cable Rope Overhead Triceps Extension
2 warm up sets of 8-10 reps
3 triple drop sets of 10 reps

Standing Calf Raises
7 sets of 20 reps

Weighted Sit-Ups
1 warm up set of 8-10 reps
3 sets of 10-12 reps

Hanging Leg Raise
2 sets of 15-17 reps

Cardio
20 min

[xdarthveganx]

Cardio today! 40 mins

[xdarthveganx]

Today was another rest day, 40 mins cardio

[xdarthveganx]

Not sure how I feel about smith machines for shoulder workouts, I may deviate from this a bit once I get to the gym

Shoulder Workout:

Cardio
20 min

Smith Machine Overhead Shoulder Press
2 warm up sets of 10-12 reps
3 sets of 10-12 reps

Smith Machine Overhead Shoulder Press (behind the neck)
1 set of 8-10 reps
1 drop set of 8-10 reps

Seated Side Lateral Raise
4 drop sets of 10 reps

Smith Machine Shrug
3 sets of 8-10 reps

Reverse Machine Flyes
7 sets of 10 reps + + partial reps until failure

Cardio
20 min

[xdarthveganx]

Chest & Triceps:

Cardio
20 min

Dumbbell Bench Press
2 warm up sets
2 sets of 6-8 reps

Incline Dumbbell Press
2 warm up sets
2 sets of 10 reps, 1 triple drop set of 10 reps

Butterfly
2 warm up sets
3 drop sets of 8 reps

Triceps Pushdown - Rope Attachment
2 warm up sets
3 drop sets of 10-12 reps

Cable Rope Overhead Triceps Extension
2 warm up sets
3 drop sets of 10-12 reps

Smith Machine Close-Grip Bench Press
2 warm up sets
2 sets of 12 reps, 1 set of 12 reps + partial reps until failure

Cardio
20 min

[xdarthveganx]

Shoulders & Calves:


Superset:


Side Lateral Raise
2 warm up sets of 8-10 reps
3 triple drop sets of 10-12 reps

Front Plate Raise
1 warm up set of 8-10 reps
3 sets of 10-12 reps


Superset:

Military Press (Dumbbells)
3 triple drop sets of 8-10 reps

Seated Bent-Over Rear Delt Raise
3 sets of 10-12 reps


Superset:


Seated Calf Raise
2 triple drop sets of 10-12 reps

Standing Calf Raises
2 sets to failure

Tonight from 5-6 Brazilian Jiu Jitsu