Thank you guys
The grappling right now is just teaching ether wrestling or Brazilian Jiu Jitsu for the military. I normally teach a local gym as well.
I have a black belt in bjj and have wrestled for the national combatives team in the military for many years. Normally I’d be in the gym...
Greek yogurt bowl with protein granola honey and berries
Nuts
1.5 hours of teaching grappling
60 gram protein shake
Chicken breast broccoli and rice
Push day
Chest master push up(cross between push up and fly) 4 sets
Bench 135x20 185x12 205x8 225x12
Incline bench 135x20 155x20 175x16...
Bagel with turkey ham bacon lettuce tomato
Nuts
Leg day
10 minutes hard hard bag work
Squats 135x30 185x20 225x16 245x12 245x18 225x16 185x16 135x16slow as possible
Calf raise 4 sets 200x10
Crunch machine / lower back machine 4 sets
Leg curls 4 sets
Leg extension 4 sets
10 mins sled...
Crazy crazy week sorry for the updates not being done as well
2 days ago
Greek yogurt bowl with protein granola and honey
2 x 16 G protein bars
Taught 2 hours of wrestling and Jiu Jitsu
Pull day
Chin ups 20 20 20 20
Weird lat pull down machine - 4 sets
Cable row 120x12 130x10 145x8 155x8...
I really like that! I’m gonna use that line for sure
———-
Yesterday
3 eggs and bacon and cheese with toast
Cardio 30 minutes of boxing and drilling wrestling
32 gram protein shake
Turkey bacon and ham wrap with lettuce cheese and tomato
20 gram protein bar and apple
Nuts
Push day 4...
Thank you brothers!
Was busy posting 2 days here in one post
Sunday
Protein bar
Greek yogurt bowl with protein granola and honey
Avocado and cucumber
Arm workout 4 sets of each
Arnold press
Front raise / front pull down
Side raise / rotator cuff work
Back fly / chest fly
Ez bar curl /...
I regret that cheat meal drastically
Protein bar
Chicken breast
Turkey wrap with bacon cheese and lettuce
Leg day
Squats 135x30 185x20 225x14 245x20
Dug as deep as I ever could on that last set
Dead lift 185x20 255x10 305x4 345x4
Smith machine as leg press x 4 sets
Cable crunch /...
It was still pretty substantial I believe I try to look at portion size and gauge to what I think I need
Yesterday
3 xl eggs cheese bagel
Push day
20 minutes bag work to get warm
Chest master push ups 20x4sets
Dips 30 30 30 30
Close grip bench 135x25 155x25 175x15 195x12
Incline bench...
Off day
Protein bar
Greek yogurt bowl with protein granola blueberries and honey
Steak and eggs
Protein bar
Coaching an hour and a half of wrestling / jiujitsu at work
(Was very very careful today and didn’t hurt my knee)
Cheese slice
Chicken breast broccoli cauliflower and 1/2 sweet...
Protein bar
Greek yogurt bowl with protein granola honey and blueberries
Legs
Leg press 500x30 570x30 640x25 710x20
Squats deeper than normal 135x20 185x16 215x12 245x16
Trap bar 155x20 245x10 245x10
^super easy weight but injured knee started feeling weird
Calf raises 240x10 240x10 240x10...
thank you brother! I’ve actually put the nose to the grind stone since all that unfolded. I’ve reached all my goals in martial arts, got a few new medals at work, got promoted, met an amazing woman who I married and every chance I get I try to be super dad. Hard work is the only guarantee in life!
Thank you all, my ex doesn’t give me much time with them. She uses them as currency. I am super bitter over it but I won’t go on 😂😅
4 xl eggs 2 bacon cheese and bagel
Protein bar 16g
Steak
Protein bar 16g
Push day
Push ups chest master (like a fly)- 4 x 20
Dips 4x20
Close grip Bench...
Family day
3 xl eggs bacon cheese and bagel
Cheap Steak
16g protein bar x 2
2 hour nerf gun battle 😂 outside
Cheat meal with family - pizza and wings (stomach killing after that)
I get my kids every second weekend so I generally have a write off day, once in a 14 day cycle. I actually find...
Two steak sandwich’s with bacon cheese lettuce tomato onion and peppers
Arm workout
Db Curls 25sx12 25x12 25x15 25x15
Skull crusher 70x10 70x10 70x10 70x10
Shoulder flys / front raises 4 sets I go through the entire range of motion for mobility
Concentration curl - 25x10 25x12 25x10 25x12...
There’s swelling it’s gone down quite abit but I can’t see if there’s bruising due to my leg sleeve
Basically I was training for a match to win another belt and was cutting weight in early Jan and popped my knee out. I put it back in but it was super fucked. I went 15 years without any real...
Egg and sausage wrap with cheese and 4 eggs on the side
A small glass of oranage juice pre workout to get some quick carbs for an early morning workout
Injured leg day - dr and physio think it’s a torn meniscus - request for imaging put in
Was in a rush didn’t record numbers but 4 sets for...
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