Saturday - Squat

Back Squat
20,61,102,134,163 x 9

Incline sit-up
25 lbs x 15,15,8/15

Sudden pain in left neck, stopping. Unsure the cause.

Friday - Bench Press

Three rounds shadowboxing to warmup

Bench press
20,61,81,111 x 3,3,3,3

Hard from BJJ yesterday

Pullups
35 lbs x 15,14,11

Ring Pullups
BW x 17,16/12/9/6/7/5/2 (30 second rest between)

Ring row
BW x 13/10/7/8/5/5/4/3/3/2 (30 second rest)

Weight
189 lbs

Friday morning - run

Ran about 1 mile with Domino this morning.

Wednesday & Thursday - BBC and BJJ

Black belt on Wed, BJJ class on Thurs

Thursday - Bench

Bench

20,61,81,102 x 9,7,7

Pullups

35 lbs x 15,12,10

Ring Pushups

BW x 15,15,15

holds x 1min x 2

Sunday - Deadlift

Shadow boxing 

2 x 2min

Rdl 

20,70,111,151 x 10,10,10

No belt on set 1. Felt in right shoulder blade set 1,2

Decline sit-up

20 lbs x 13,13,13

Shrug 

80 x 12,12,12

Need a new hamstring assistance exercise 

Saturday - light day

Row 500 m in 1:49

Ring row
BW x  10,10,10
Slow descent

Back extension
BW + 30lbs x 15
50 x 12,12,12

Parallel bar leg raise
10 lbs x 10,10,10

Ring pushups
BW x  15, 12
Holds x 45s,45,41

Weight
86/190

Wednesday and Thursday - BBC and Squat

Wednesday - BBC

Thursday

Rowing 1km 4:08

Back Squat
20,61,102,134,154 x 10

Incline situp
20 lbs behind neck x 12,12,12,

Split Squat
BW x 15,15,15

Tuesday - bench press

Warmup 

Shadow boxing 3 x 2min round

Bench Press

20,61,81,102 x 9,6,5

Pullups

BW + 25 lbs x 15,15,13

Dips

BW + 40 lbs x 15,15,11

Sunday - RDLs

Rowing 1km in 4:05

RDL
20,70,110,142 x 10,10,10

Hamstring Curl
black band x 15,15,15

Lying Leg Raise
BW x 30,30,30

Shrug
61 x 15,15

Saturday - light day

Ring Rows
BW x 15,15,15

Ring Pushups
BW x 15,15,15

Back Ext
25 lbs x 15,15,15

Decline Situp
BW x 20,20,20

Wednesday and Thursday - BBC and squat

Wednesday

BBC

Thursday

Rowing 500 m x 2:09

Back Squat

20,61,102,142 x 13 (thought it was 14)

Ab Wheel

BW + 20 x 15,15,15

Hamstring band curl

Black band x 12,12,12

Split squat

BW x  20,20

Weight 86/190 lbs

Tuesday afternoon - Bench Press

Rowing 1km in 4:19

Bench Press

20,61,81,102 x 9,7,6 (aiming for 25 reps in 3 sets)

Pullups

BW + 25 lbs x 15,13,11 (aiming for 3x15)

Dips
BW + 25 x 15,15,15,

Tuesday Morning - jog 1.2 miles

Ran/jogged 1.2 miles with Domino