Saturday morning - kyokushin

Friday - 2 mile jog

With Domino ~10m/mile pace

Thursday morning - 1.7 mile jog then upper body

Wednesday - Kyokushin - heavy on leg kicks

Thursday morning

1.7m with Domino, ~9:45 pace

Handstand pushup

BW x 4,4,4,3 working on ROM and balance

Ab Wheel

BW x 5,5,5,5 - good

One arm pushup

BW x 5

- realized that I'm doing a lot of pressing already, and pushups specifically at kyokushin. Going to swap this for something else. At the moment, thinking another ab exercise.

Incline situp

10 lbs x 15,15

Cable Crunch

90 x 10

Cable Row

100 x 10,10,10

Technically, did this before the ab stuff but it doesn't matter.

Split hold

40 x 1,1,1

bodyweight 177.4

Tuesday morning - Split squats

Back feeling much better today.

Split squat

50 lbs each hand x 10,10,10

Pullups

BW x 15,15,13

KB Swing - light today because of back

30 x 30,30,30 (15 each side)

Cable Crunch

100 x 8,8,8,8 - need to figure out the best way to do this

Isometric split hold 

40 x 3

Sunday - deadlift and hurt my back

Deadlift

45,135,225,315,405 x5,4, 315x5

Deadlift felt good, if slow. No pain. 

Chins

53 x 9,7,5

Pain in left lower back during chins

Could not complete back extensions

Dips

Bwx 20

Split iso 

X 3

Thursday morning - Back Squat

Back Squat

45,135,225,275,315 x 7,5

Ab Wheel

BW x 5,5,5,5

Back Ext 

53 x 15,15,15

superset with

Cable Row

150 x 8,8,8

split isometric 

53 lbs hold x 3

weight 179.5

Tuesday - upper body

Morning jog - 1.7

Afternoon jog - 2

Handstand push-ups

BW x  4,5,4,4,4

Trying to improve ROM

Pullups

BW x  15,15,15

Extended ROM pushup

BW x  15,15,15

Super set with

Cable crunch

90 x 12,12,12

Split hold x 3

Sunday morning - deadlift

Deadlift

45,135,225,315 x5,405x3(too heavy), 365 x5

Chins

53 x 10,9,7

Dips

97 x 8,8,8

Back extension

44 x 15,15,15

Split hold

X3

Friday morning - Run 1.7m

Thursday morning - Back Squat

Wednesday - Kyokushin - lots of leg kicks

Thursday

Back Squat

45,135,225,315 x 5, 335 x 5, 1 (stopped, form breakdown)

Current goal - 5 reps at 2xBW

Ab Wheel

BW x 5,5,5,5

Back Extension

44 KB x 15,15,15

Superset w/

Cable Row

135 x 10,10,10

Split isometric 

BW x 3

Tuesday - jog, lift, jog

Morning

Jog with Domino 1.7 miles

Lift

Handstand push-ups

BW x  6,5,6,3,5

Balance an issue

Pullups

(Using climbing hold)

BW x  15,15,9

Extended ROM pushup

BW x  15,15,12

Cable crunch

90 x 10,10,10

Isometric split hold

BW x  3

Afternoon

Jog 1.6 miles with Domino

Sunday morning- jog and deadlift

Jog 1.3 miles with Domino

Deadlift

45,135,225,315x3,365x10 (2xBW)

Breathing set

Chins

BW + 53x10,8,8

Dips

BW + 53+40chain x 8,8,8

(93)

Back extension

BW x  10

40 (chain) x 10,10

Isometric side split hold

3 with small KB

Thursday - apt workout

Elliptical - 5 min 2.5 forward 2.5 back

Split Squat

50 KB (ea) x 10,10,10,10 (80 total reps)

Ab Wheel

BW x 5,5,5,5,5

KB Swing

45 x 50

Cable Row

100 x 15

115 x 10,10,10

Isometric Side Split Hold

BW x 1,1,1

Note: split squat never going to be as intense as back squat. Make up in volume for work capacity.