Saturday, July 8, 2017

7.8.17 (1.2)

Deadlift (Max: 300lbs)
WeightReps
195lbs5
225lbs5
255lbs3

Chinups

SetsReps
35

Sit-ups

SetsReps
310

Tuesday, July 4, 2017

7.4.17(1.1)

Military Press (Max: 120lbs)
WeightReps
75lbs5
95lbs5
100lbs5

Dumbbell Incline Bench

WeightSetsReps
45lbs310

Pullups

SetsReps
34

Saturday, June 10, 2017

6.10.17

Incline DB Press
WeightSetsReps
55lbs35

Shoulder Flys

WeightSetsReps
15lbs310

Pullups

SetsReps
34

Dips

SetsReps
37

Wednesday, June 7, 2017

6.7.17(A)

Squats
WeightSetsReps
220lbs15
220lbs13

Overhead Press

WeightSetsReps
140lbs11

Deadlift

WeightSetsReps
305lbs15

Pullups

SetsReps
34

Monday, June 5, 2017

6.5.17(B)

Squats
WeightSetsReps
220lbs15
220lbs12

Bench Press

WeightSetsReps
150lbs35

Power Cleans

WeightSetsReps
95lbs53

Dips

SetsReps
37

Thursday, May 25, 2017

5.25.17(A)

Squats
WeightSetsReps
215lbs35

Overhead Press

WeightSetsReps
135lbs35

Deadlift

WeightSetsReps
300lbs15

Pullups

SetsReps
34

Tuesday, May 23, 2017

5.23.17(B)

Squats
WeightSetsReps
210lbs35

Bench Press

WeightSetsReps
145lbs35

Power Cleans

WeightSetsReps
85lbs53

Dips

SetsReps
36

Sunday, May 21, 2017

5.21.17(A)

Squats
WeightSetsReps
205lbs35

Overhead Press

WeightSetsReps
135lbs25
135lbs14

Deadlift

WeightSetsReps
295lbs15

Pullups

SetsReps
34

Walking

TimeDistance
35 min2.13mi

Wednesday, May 17, 2017

5.17.17(B)

Squats
WeightSetsReps
200lbs35

Bench Press

WeightSetsReps
140lbs35

Power Cleans

WeightSetsReps
80lbs53

Dips

SetsReps
36

Monday, May 15, 2017

5.15.17(A)

Squats
WeightSetsReps
195lbs35

Overhead Press

WeightSetsReps
130lbs35

Deadlift

WeightSetsReps
290lbs15

Pullups

SetsReps
34

Sunday, May 14, 2017

5.14.17

One speculation. Nature seems to have a way to tame strong people, those to whom it gave strength and potential destructive powers. It makes them nicer. Stronger but nicer. A robust result shows that men with elevated testosterone levels tend to be more generous and peaceful, but get much, much more aggressive when insulted –as per Fat Tony’s ethos, they take no crap but give no crap. This is well known in the military and in weightlifting circles. Put someone through an Olympic-style weightlifting regimen and he will be less likely to be startled. 
It is no wonder that when you see a warmonger in the bureaucrato-journalistic class, you will notice something jarring: many look like nerds who have been bullied on school grounds, or, worse, skinny-fat marathon runners on a vegetarian diet, your local college teacher who specializes in gender history or postcolonial theory, or some political forecaster still whining about the election results. 
Jarring it is. It is quite offensive for nature to have people without the means impose their will on others, and technology allows such aggressiveness without the breaks spontaneously brought about by organic systems.
-Nassim Nicholas


Walking

TimeDistance
45 min2.81mi

Sprints

TimeSpeedInclineReps
15/458.5mph1510

Dips

SetsReps
110

Saturday, May 13, 2017

5.13.17

Dumbbell Incline Press
WeightSetsReps
45lbs510

Chest Fly

WeightSetsReps
25lbs510

Dumbbell Row
WeightSetsReps
50lbs310

Barbell Curls

WeightSetsReps
75lbs110

Pullups

SetsReps
34

Friday, May 12, 2017

5.12.17(B)

Squats
WeightSetsReps
190lbs35

Bench Press

WeightSetsReps
135lbs35

Power Cleans

WeightSetsReps
75lbs53

Dips

SetsReps
35

Thursday, May 11, 2017

5.11.17

Only surround yourself with people that want to see you succeed. If someone doesn't fully support your endeavors then they are extra baggage with no purpose. Build a small army and together, conquer the world.


Walking

TimeDistance
46 min2.93mi

Wednesday, May 10, 2017

5.10.17(A)

Squats
WeightSetsReps
185lbs35

Overhead Press

WeightSetsReps
125lbs35

Deadlift

WeightSetsReps
285lbs15

Pullups

SetsReps
34

Pushups

SetsReps
122

Tuesday, May 9, 2017

Sons

Do not kill a man in a boy.
Learn your sons how to fight.
For a girl, for the truth, for no reason
Let him beat those, who are older and stronger. 
Let him know from the childhood: don't be ashamed to lose.
It's a shame to retreat because of the fear,
When after school bullies
Try to humiliate and break him. 
Don't send your boys to a dance school.
Let them do both boxing and wrestling,
So that even in the most difficult situation
He will have enough spirit to be himself. 
I know for sure: you are protective to your children.
But don't try to protect them from the world!
Tell them: everything what is important in life,
Needs to be protected at any cost.


Sprints
TimeSpeedInclineReps
15/458mph1510

Pushups

SetsReps
122

Monday, May 8, 2017

5.8.17(B)

Squats
WeightSetsReps
175lbs35

Bench Press

WeightSetsReps
130lbs35

Power Cleans

WeightSetsReps
70lbs53

Dips

SetsReps
35

Pushups

Reps
65

Saturday, May 6, 2017

5.6.17

Dumbbell Incline Press
WeightSetsReps
40lbs510

Chest Fly

WeightSetsReps
20lbs510

Low Cable Crossover

WeightSetsReps
50lbs210

Dips

SetsReps
35

Pushups

SetsReps
143

Walking

TimeDistance
44 min2.79m

Friday, May 5, 2017

5.5.17(A)

Squats
WeightSetsReps
165lbs35

Overhead Press

WeightSetsReps
120lbs35

Deadlift

WeightSetsReps
275lbs15

Pullups

SetsReps
34

Pushups

SetsReps
143

Thursday, May 4, 2017

5.4.17

Weakness insults your ancestors.

Sprints
TimeSpeedInclineReps
15/458mph1510

Pushups

SetsReps
143

Wednesday, May 3, 2017

5.3.17(B)

Squats
WeightSetsReps
155lbs35

Bench Press

WeightSetsReps
125lbs35

Power Cleans

WeightSetsReps
65lbs53

Dips

SetsReps
35

Pushups

SetsReps
143

Tuesday, May 2, 2017

5.2.17

Sprints
TimeSpeedInclineReps
15/458mph1510

Pushups

SetsReps
143

Walking

TimeDistance
22 min1.36m

Monday, May 1, 2017

5.1.17(A)

Squats
WeightSetsReps
145lbs35

Overhead Press

WeightSetsReps
115lbs35

Deadlift

WeightSetsReps
265lbs15

Pullups

SetsReps
34

Pushups

SetsReps
143

Sunday, April 30, 2017

4.30.17

Guillotine Press
WeightSetsReps
95lbs310

Dumbbell Incline Press

WeightSetsReps
40lbs310

Sprints

TimeSpeedInclineReps
11/498mph1510

Pushups

SetsReps
122

Walking

TimeDistance
27 min1.62m

Saturday, April 29, 2017

4.29.17(B)

Squats
WeightSetsReps
135lbs35

Bench Press

WeightSetsReps
120lbs35

Deadlift

WeightSetsReps
245lbs15

Pull-ups

SetsReps
33

Pushups

SetsReps
122

Walking

TimeDistance
36 min2.27m

Friday, April 28, 2017

Thursday, April 27, 2017

4.27.17(A)

Squats
WeightSetsReps
125lbs35

Overhead Press

WeightSetsReps
110lbs35

Deadlift

WeightSetsReps
245lbs15

Dips

SetsReps
34

Pushups

SetsReps
122

Tuesday, April 25, 2017

4.25.17(B)

Squats
WeightSetsReps
115lbs35

Bench Press

WeightSetsReps
115lbs35

Deadlift

WeightSetsReps
235lbs15

Pull-ups

SetsReps
33

Pushups

SetsReps
122

No Remorse or Fear!

"No arguments! No explanations! No remorse or fear! Take accountability for your actions and choices and know that all associations and choices have repercussion. Stop pretending to be a victim when Empire decrees your flag outlawed, your cause unjust- this is a cult of the Father of Wolves, the Unknown Rider, and his people have always been outlaws, existing on the edges of accepted society, gnawing at the roots of what is already falling."

Starting the Amplify Podcast 1000 Rep Challenge yesterday with my daughter.  8 weeks of pushups every day and then a final test in week 9 to crank out 1000 pushups in 1 day.

Pushups

SetsReps
122

Sunday, April 23, 2017

Father Frost Mode

Men are like steel. They lose their value when they lose their strength.
What is the meaning of life - to strive to the goal, work to achieve the goal and make your life as good as possible.
Life goes before death, joy — ahead of sadness.

Saturday, April 22, 2017

4.22.17(A)

Squats
WeightSetsReps
105lbs35

Overhead Press

WeightSetsReps
105lbs35

Deadlift

WeightSetsReps
225lbs15

Dips

SetsReps
34

Wednesday, April 19, 2017

4.19.17(B)

Squats
WeightSetsReps
95lbs35

Bench Press

WeightSetsReps
110lbs35

Deadlift

WeightSetsReps
215lbs15

Pull-ups

SetsReps
33

Monday, April 17, 2017

4.17.17(A)

Squats
WeightSetsReps
85lbs35

Overhead Press

WeightSetsReps
100lbs35

Deadlift

WeightSetsReps
205lbs15

Dips

SetsReps
34

Saturday, April 15, 2017

4.15.17


Pullups
SetsReps
32

Mace Shovel

WeightSetsReps
15lbs35L/5R

Mace 360

WeightSetsReps
15lbs35L/5R

Pushups

SetsReps
310

Friday, April 14, 2017

Improvement

The most effective method to constantly see improvement is to surround yourself with people who are pushing to surpass you at every turn. Your entire existence should be based around competition and thriving to be better than everyone. Always remain humble but also have your mind set to prevail over all.


Dips
SetsReps
33

Thursday, April 13, 2017

4.13.17(B)

Squats
WeightSetsReps
75lbs35

Bench Press

WeightSetsReps
105lbs35

Deadlift

WeightSetsReps
185lbs15

Chin ups

SetsReps
33

Tuesday, April 11, 2017

4.11.17(A)

Squats
WeightSetsReps
65lbs35

Overhead Press

WeightSetsReps
95lbs35

Deadlift

WeightSetsReps
185lbs15

Dips

SetsReps
33

Monday, April 10, 2017

Sunday, April 9, 2017

4.9.16(B)

Squats
WeightSetsReps
55lbs35

Bench Press

WeightSetsReps
100lbs35

Deadlift

WeightSetsReps
175lbs15

Chin ups

SetsReps
32

Friday, April 7, 2017

4.7.17(A)

Squats
WeightSetsReps
45lbs35

Overhead Press

WeightSetsReps
90lbs35

Deadlift

WeightSetsReps
165lbs15

Dips

SetsReps
32

Thursday, April 6, 2017

4.6.17

Stop worrying about your opponents, let them worry about you. Make them remember your name. The only man you should be creating a monster out of is yourself.


Yoga

Time
25 mins

Wednesday, April 5, 2017

4.5.17(B)

Squats
WeightSetsReps
45lbs35

Bench Press

WeightSetsReps
95lbs35

Deadlift

WeightSetsReps
155lbs15

Pullups

SetsReps
32

Tuesday, April 4, 2017

4.4.17

Yoga may be a four-letter word for a strength athlete but it shouldn't be. You may be as big as a house and strong as a bull, but if you lack flexibility your training, and eventually your quality of life, will be compromised.

Yoga

Time
25 mins

Monday, April 3, 2017

4.3.17(A)

Squats
WeightSetsReps
45lbs35

Overhead Press

WeightSetsReps
85lbs35

Deadlift

WeightSetsReps
135lbs15

Pullups

SetsReps
52

Since the injury I have done some light training off and on. I decided to try out Mark Rippetoe's Starting Strength.  I still have some limitations from the surgery in my left leg mobility wise so I am starting intentionally light on the squats and deadlifts.  No reason to rush back to have a set back (I hate heavy squatting anyway).

SS is a 3 day a week program but I will be adding a 4th day to do some Wolf Brigade training and probably a conditioning day once I can run again.  Also, lots of mobility and flexibility work on the off days.

Monday, March 27, 2017

3.27.17

Military Press (Max: 130lbs)
WeightReps
85lbs5
95lbs5
110lbs7

Dumbbell Incline Bench

WeightSetsReps
50lbs110
45lbs110
40lbs110

Pullups

SetsReps
52

KB Halo + Extension

WeightSetsReps
35lbs310

Curls

WeightSetsReps
25lbs1100

Monday, March 20, 2017

Fighting or Fitness

This brings us to the actuary table of actuality. Most human beings are terrible at assessing risks accurately. We know this from how they behave, and what they fear. As a species, we tend to give a great deal of unwarranted attention to risks that are both beyond our control, and highly unlikely; terrorist attacks, airplane crashes, nuclear power plant disasters, and the Ebola virus, all occupy far more attention than is justified by people who are not actively engaged in jobs that involve those threats. At the same time, we give far less attention to things like smoking, poor diet, lack of exercise, and car accidents, all things far more likely to kill us, and ironically, all things we have much more control over.


5 Rounds
ExercisesReps
Pullups2
Pushups10
Situps10
Leg Raises10
Glute Bridge10

Monday, March 13, 2017

3.13.17

Smarts will always win. Use your mind and carefully place yourself in the best possible position, fly above the drama and bullshit. If you do this you will be untouchable, and all that try to bring you down will fail miserably.

5 Rounds
ExercisesReps
Pullups2
Situps10
Leg Raises10
Glute Bridge10

Sunday, March 12, 2017

3.12.17

Incline Bench Press
WeightSetsReps
40lbs510

DB Row

WeightSetsReps
40lbs310

Dips

SetsReps
15

Pullups

SetsReps
12

Saturday, March 11, 2017

3.11.17

Bench Press
WeightReps
95lbs10
135lbs5
185lbs1

Lat Pull Down

WeightSetsReps
100lbs510

Dips

SetsReps
15

Pullups

SetsReps
12

Monday, February 20, 2017

2.20.17(2.1)

Squat (Max: 230lbs)
WeightReps
160lbs3
185lbs3
205lbs3

HS Incline Press

WeightReps
45lbs10
50lbs10
55lbs10

Farmer Walks

WeightReps
50lbs2

Sunday, February 19, 2017

Believe


"Live like men who believe -- who know -- that they are noble, beautiful, happy and loved by the gods BECAUSE they are powerful."

Saturday, February 18, 2017

2.18.17(1.2)

Deadlift (Max: 300lbs)
WeightReps
195lbs5
225lbs5
255lbs10

Military Press (Max: 140lbs)

WeightReps
90lbs5
105lbs5
120lbs7

Lat Pulldowns

WeightSetsReps
112.5lbs510

Rocking Chair

WeightSetsReps
10lbs310

Pushups

SetsReps
310

Monday, February 13, 2017

2.13.17(1.1)

Squat (Max: 230lbs)
WeightReps
145lbs5
170lbs5
195lbs7

Leg Curls
WeightSetsReps
70lbs510

Barbell Rows

WeightSetsReps
125lbs510

Wednesday, February 8, 2017

Beginners BJJ Class

Beginners class: Usually I teach the advanced classes at RGA in NYC. Sometimes however, I get asked to substitute in a beginners class when another instructor is sick or out of town. I always jump on the opportunity when it arises. There is something magical about a beginners class. It immediately returns you to the most important aspects of the sport and brings back the feelings of wonder you had when you first began in the kingly art of jiu jitsu. When teaching advanced students, my main focus is to get them TO IMPOSE THEIR GAME UPON THEIR OPPONENT. Beginners however, lack the skills to do this, and so here my main focus will always be PREVENTING AN OPPONENT FROM IMPOSING HIS GAME UPON YOU. Interestingly, the lessons of the beginner class have primacy - for in all truth, YOU WILL NEVER IMPOSE YOUR GAME UPON ANYONE IF YOU CANNOT FIRST PREVENT THEM FROM IMPOSING THEIR GAME UPON YOU. Those early days in the sport, as frustrating as they often are, when we get pinned and controlled and have no idea how to get out, are the essential part of a journey that perhaps one day will see you able to impose your will upon whoever is in front of you.
-John Danaher

Tuesday, February 7, 2017

The 7-5-3 Code (No Gi)


The 7-5-3 Code is broken into 3 sections: The 7 Virtues of a Warrior, The 5 Keys to Health, and The 3 States of Mind.

7 Virtues of a Warrior
    The 7 Virtues of a Warrior help to guide the jiujiteiro in his interactions with others. With these virtues in mind we can hope to do right by others and ourselves, and not allow our training to falsely inflate our ego, sense of power and importance. 
  • Rectitude
  • Courage
  • Benevolence
  • Politeness/Propriety
  • Honesty/Sincerity
  • Honor
  • Loyalty
5 Keys to Health
    The 5 Keys to Health assist us in ensuring that we are at our most physically fit, so our training does not suffer.
  • Rational Nutrition
  • Sensible Exercise
  • Efficient Rest
  • Proper Hygiene
  • Positive Attitude
The 3 States of Mind
    The 3 States of Mind guide our inner relationship, so that we will think with clear mindedness and wisdom.
  • Zanshin (Alertness/Awareness)
  • Mushin (Clear Mind)
  • Fudoshin (Emotion Balance)

Originally posted on BJJ Mat Rat.


Techniques Practiced:
  1. Sweep from closed guard
  2. Sweep from closed uard to Triple Attack to Back w/choke

Monday, February 6, 2017

2.6.17

Squat (Max: 220lbs)
WeightReps
165lbs5
185lbs3
205lbs3

Bench Press (Max: 195lbs)

WeightReps
145lbs5
165lbs3
185lbs3

Leg Curls

WeightSetsReps
70lbs510

Barbell Rows

WeightSetsReps
125lbs510

Lat Pulldown

WeightSetsReps
112lbs310

Sunday, February 5, 2017

Meditation


"It is of paramount importance for warriors to place extreme focus on the subject of meditation. Without a calm and focused mind, the body will eventually falter. The practice of meditation is just as important as time spent in the gym or dojo, and for the majority is the practice which is typically ignored or feared."
-Craig Williams, The Mind of the Kshatriya

I had 3 or 4 different links pop up on my social media last week talking about meditation.  Not ads or anything like that, but various people I follow sharing articles they had written, like the one I quoted above on Operation Werewolf and this article written by Chris Kresser.  I also just finished reading Dharma Punx.  I took all those things as a sign and began meditation today.

I started with a simple 10 minutes.  It went by pretty quickly.  I am hoping to incorporate meditation on a regular basis.  The goal when I started this blog was to improve daily and improve in all aspects of life:  physically, mentally, emotionally and spiritually.  I think this will help improve more than one of those aspects.

Civilize the mind, but make savage the body.

Sunday Conditioning

As individuals who are engaged in a lifelong endeavor to make our bodies a temple housing the smokeless fire of our mind and will, we must utilize every tool to whet the edge of the blade of our practice.

5 Rounds
ExerciseWeightReps
Kettlebell Swing35lbs15
Goblet Squat35lbs5
Pushupsn/a3

3 Rounds

ExerciseWeightReps
Sledge Hammer Slam12lbs10R/10L
Med Ball Slam12lbs5

Farmer Walks

WeightReps
50lbs4

Prowler

RepsDistanceWeight
230 yards90lbs

Friday, February 3, 2017

2.3.17

Deadlift (Max: 290lbs)
WeightReps
200lbs3
230lbs3
260lbs6

Military Press (Max: 135lbs)

WeightReps
90lbs3
105lbs3
120lbs5

Thursday, February 2, 2017

2.2.17 (No Gi)

Often it doesn't matter who pulls more, so long as you never accept being the one that pulls less."
-Greg Walsh, Wolf Brigade Gym


Techniques Practiced:
  1. Partner Drills - Pass Guard / Stand up from guard
  2. Partner Drills - Pass Half Guard / Stand up from half guard
  3. Partner Drills - Submit from side control / Transition to half guard or guard
  4. Partner Drills - Sumbit from mount / Escape mount
Takeaways
  1. Keep base low
  2. Keep arms/hands in tight to body
  3. Relax

Wednesday, February 1, 2017

2.1.17 (Gi)


Techniques Practiced:
  1. Transition from half guard to feet on hips
  2. Transition from half guard to full guard
  3. Transition from half guard to triangle
  4. Half guard kimura
    1. Thumb grip on collar, elbow up
    2. Kimura grip
    3. Roll to back
    4. Keep hand close to their hip

Carlson Gracie Sr: The Simple Warrior



Tuesday, January 31, 2017

2017 Physical (No Gi)

Lipid Test Results
20162017Standard
Cholesterol173mg/dL188mg/dL125-199mg/dL
Chol/HDL4.73.40-5
LDL111mg/dL112mg/dL0-100mg/dL
HDL37mg/dL56mg/dL40-180mg/dL
Triglycerides124mg/dL102mg/dL0-150mg/dL


Techniques Practiced:
  1. Standing from butterfly guard
    1. Lift with feet
    2. Push head and shoulder to side
    3. Stand up to fighting stance

Monday, January 30, 2017

1.30.17 (2.1)

Squat (Max: 220lbs)
WeightReps
150lbs3
175lbs3
195lbs5

Bench Press (Max: 195lbs)

WeightReps
135lbs3
155lbs3
175lbs5

Leg Curls

WeightSetsReps
70lbs510

Barbell Rows

WeightSetsReps
125lbs510

Dips

SetsReps
55

Sunday, January 29, 2017

Saturday, January 28, 2017

1.28.17


Glute Bridge

WeightSetsReps
95lbs510

2 Rounds

ExerciseWeightReps
Tire Sledgen/a10L/10R
Box Jumpn/a10
Mace 36015lbs5L/5R
Rocking Chair25lbs10
Pushupsn/a10

Friday, January 27, 2017

1.27.17 (1.2)

Deadlift (Max: 290lbs)
WeightReps
185lbs5
215lbs5
245lbs7

Military Press (Max: 135lbs)

WeightReps
85lbs5
100lbs5
115lbs7

Front Squat

WeightSetsReps
135lbs110
115lbs210
95lbs210

Dumbbell Incline Bench

WeightSetsReps
53lbs210
50lbs110

Thursday, January 26, 2017

1.26.17 (No Gi)



Techniques Practiced:
  1. Knee on Belly to Far side Arm Bar
  2. Knee on Belly to Kimura

Tuesday, January 24, 2017

The Pleasures of Drowning

I can now attest that the experience of grappling with an expert is akin to falling into deep water without knowing how to swim. You will make a furious effort to stay afloat—and you will fail. Once you learn how to swim, however, it becomes difficult to see what the problem is—why can’t a drowning man just relax and tread water? The same inscrutable difference between lethal ignorance and lifesaving knowledge can be found on the mat: To train in BJJ is to continually drown—or, rather, to be drowned, in sudden and ingenious ways—and to be taught, again and again, how to swim.

Brazilian Jiu Jitsu
2 Hours

Monday, January 23, 2017

1.23.17 (1.1)

Squat (Max: 220lbs)
WeightReps
140lbs5
165lbs5
185lbs9

Bench Press (Max: 195lbs)

WeightReps
125lbs5
145lbs5
165lbs8

Leg Curls

WeightSetsReps
70lbs510

Barbell Rows

WeightSetsReps
125lbs510

Dips

SetsReps
55

Farmer Walks

WeightSets
40lbs2

Sunday, January 22, 2017

How Yoga Can Help Your BJJ

Developing this kind of flexibility doesn’t happen overnight. Just like technique in jiu-jitsu, flexibility in yoga takes a lot of focus and hard work. But once you develop this, you will feel the gradual improvement in your jiu-jitsu game. Not only will you be able to resist submissions a lot more easily, you will feel your mobility improve. You will become more agile because along with this flexibility, you will also develop strength - a type of yoga-specific strength that will help every facet of your game.


Yoga

Time
35 mins

1.22.17



5 Rounds

ExerciseWeightReps
Mace 36015lbs5L/5R
Rocking Chair25lbs5
Abmat Situps25lbs5
Tire Flipn/a5

Bag of Body Parts

WeightReps
60lbs5L/5R


Saturday, January 21, 2017

1.20.17(3.4)

Squat (Max: 210lbs)
WeightReps
155lbs5
175lbs3
200lbs5

Leg Curls

WeightSetsReps
140lbs510

Pushup Plank

TimeSets
30 secs5

Thursday, January 19, 2017

1.19.16 (3.3)

Bench Press (Max: 190lbs)
WeightReps
140lbs5
160lbs3
180lbs5

Barbell Rows

WeightSetsReps
120lbs510

Dips

SetsReps
55

Farmer Walks

WeightSets
65lbs2

Wednesday, January 18, 2017

Prowler

The good thing about the Prowler is that it WORKS. If you have bad knees and can no longer stress them with any kind of running, walking with the Prowler will fit your needs. Hell, walking with the Prowler is harder than running. Remember the first couple workouts will suck the life out of you, but you will quickly get better. No one wants to go through life sucking wind and no one wants to go through life sucking at all.

Prowler

RepsDistanceWeight
1030 yards90lbs

Airdyne

SetsRepsTime
1230:30

Tuesday, January 17, 2017

1.17.17 (3.2)

Deadlift (Max: 280lbs)
WeightReps
210lbs5
235lbs3
265lbs2

Front Squat

WeightSetsReps
135lbs110
115lbs210
95lbs210

Turkish Getup

WeightSetsReps
15lbs15L/5R

Situps

SetsReps
510

Monday, January 16, 2017

1.16.17 (3.1)

Military Press (Max: 130lbs)
WeightReps
95lbs5
110lbs3
120lbs7

Dumbbell Incline Bench

WeightSetsReps
50lbs510

Lat Pulldown

WeightSetsReps
100lbs510

Farmer Walks

WeightReps
65lbs2

Friday, January 13, 2017

Thursday, January 12, 2017

Wednesday, January 11, 2017

Monday, January 9, 2017

1.9.17 (2.1)

Military Press (Max: 130lbs)
WeightReps
90lbs3
105lbs3
115lbs7

Dumbbell Incline Bench

WeightSetsReps
50lbs510

Lat Pulldown

WeightSetsReps
100lbs510

Farmer Walks

WeightReps
65lbs2

Friday, January 6, 2017

1.6.17 (1.4)

Squat (Max: 210lbs)
WeightReps
135lbs5
155lbs5
175lbs10

Leg Curls

WeightSetsReps
140lbs510

Back Extensions

WeightSetsReps
25lbs510

Pushup Plank

TimeSets
30 secs5

Thursday, January 5, 2017

1.5.16 (1.3)

Bench Press (Max: 190lbs)
WeightReps
125lbs5
140lbs5
160lbs10

Barbell Rows

WeightSetsReps
120lbs510

Dips

SetsReps
55

Farmer Walks

WeightSets
65lbs2

Tuesday, January 3, 2017

1.3.17 (1.2)

Deadlift (Max: 280lbs)
WeightReps
180lbs5
210lbs5
240lbs7

Front Squat

WeightSetsReps
135lbs210
115lbs210
95lbs110

Turkish Getup

WeightSetsReps
15lbs15L/5R

Situps

SetsReps
510

Monday, January 2, 2017

1.2.17 (1.1)

Military Press (Max: 130lbs)
WeightReps
85lbs5
95lbs5
110lbs10

Dumbbell Incline Bench

WeightSetsReps
50lbs510

Lat Pulldown

WeightSetsReps
100lbs510

Farmer Walks

WeightReps
65lbs2

Progress Report

January 2015


January 2016



January 2017



Sunday, January 1, 2017

2017 Goals


The concept of self-actualization is ironic, because it can never truly be reached. The weak man gives up. The stupid man thinks he has achieved it. The wise and strong man never stops his pursuit.

Here are my 2017 Goals:
  1. Improve one category in each Strength Test
  2. Train 160 hours of Brazilian Jiu Jitsu for the year
  3. Read 24 books