Thursday morning

Split squat

100 x 10

130 x 10,10,10

HSPU

BW x 5,5,3

Pullups 

BW x 15,15,9

Cable Crunch

100 x 10,10,10

isometric stretch

40 x 1,1,1

Tuesday morning - upper body

Handstand pushup

BW x 5,5,3,1

Cable Row

130 x 10,10,10

Cable Crunch

100 x 10,10,10

KB swing

45 x 15,15 (each, 60 reps total)

isometric stretch

45 x 30,30,30

Monday - Morning jog with Domino, BJJ mid-day, Kyokushin evening

1.76mile jog, average pace ~10min/mile

BJJ 1 hour

Kyokushin 1.5 hour

Saturday - 3.2mile jog

Average page 9:20 - pouring rain out too. Completely soaked.

Thursday morning - apartment

Handstand push-ups

Bw x 5,3,4,1 - tired

Cable row

130 x 10,10,10

Cable crunch

100 x 10,10,7

Chins

Bw x 10,10

Skipping isometric stretch today, inside thigh bothering me from yesterday

Wednesday - BJJ and kyokushin

Saturday - kyokushin

1.5 hour practice

Friday - BJJ and jog

Morning BJJ class - 1 hour

2.5 mile jog with Domino

Thursday morning - Upper body

Handstand pushup

BW x 5,5,5,4,2

Cable Row

115 x 12,10,10

Cable crunch

100 x 10,10,10

KB Swing

40 x 50 (25ea)

Isometric split hold

40 x 1,1,1

Wednesday - BJJ, Bike to work and back

1 hour BJJ class at 7:15am

Bike to work and back (7 miles total)

Tuesday - bike to work and back, Kyokushin in evening

Commute to work 3.3m uphill, downhil way back

Kyokushin kumite practice in the evening

Monday - bike commute - 7 miles round trip - Kyokushin

Mostly uphill, 25 min. in morning
Downhill, easy, 20 min afternoon.

Kyokushin in evening

Sunday morning - squat 315 x 3x5

Bike 2 miles to gym each way - flat

Back squat

135,225,275,315x5,5,5

Chins

53x10,10,6

Dips

106 x 8,8,8

Ab wheel

Bw x 15,15,15

Back extension

53 x 15,15,15

Isometric split

53 x 1,1,1

Thursday afternoon - 2.5 mile run

average page ~9min/mile

Thursday morning - upper body

Trying out a new app called Strong - doesn't have good export that I can figure out yet.

HSPU

BW x 5,5,5,5,2

Ab wheel (knees)

BW x 15,15,15

Cable row

100 x 10

115 x 10,10,10

Cable crunch

100 x 10,10,10

Side split isometric x 3

Tuesday afternoon - 2.6 mile jog

9:43 average pace

Tuesday morning workout

Split Squat

50 x 10,10,10 (50 db each hand)

Pullups

BW x 15,15,15

KB Swing

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

Cable Crunch

100 x 10,10,10

Isometric split hold

40 x 1,1,1

Sunday morning - Light workout

Skipped back squat to let my back rest further.

Bodyweight squats

50,50

Pullups

50 x 10,10

BW x 15

Cable Crunch

90 x 10,10,10,10

Isometric split

40 x 1,1,1