Workout 073009

Bench 145 1x5
160 1x3
180 1x6

Bodyweight Rows 3x10

30second pushup x2

Workout 072709

Deadlift 255 1x5
290 1x3
325 1x3

Janda Holds 5x10sec

Side Bends 3x10l/r 32kg

Workout 072509

Came in 2nd in gi tournament. Not best performance.


Press 85 1x3
95 1x3
110 1x6

Pullups 4x7

Isometric Press on Doorway 3x10sec

Workout 072109

AM
Squat 145 1x3
170 1x3
190 1x8

KB Swing 40kg 5x10

Assisted Pistol 3x5l/r

Knee Tuck Hold 3x max

Assisted pistols felt alright on the knee, can keep shin completely vertical and get deep.

PM
Airdyne Intervals 10x 20sec hard/40sec easy

Workout 071909

Bench 135 1x3
150 1x3
170 1x7

Suspended Rows 3x10
Suspended Pushups 2x10

Workout 071709

Deadlift 245 1x3
270 1x3
305 1x5

Janda Situps 3x3

Side Bends 32kg 3x10l/r

Hanging Leg Raise 1x20

Workout 071409

A.M.
Military Press 80 1x5
90 1x5
100 1x6

Seesaw Press 2x28kg 3x6(3l/3r)

Perfect Pullup 5x6

P.M. 1 mile walk with 30lb weight vest

Workout 071209

Squat 140 1x5
160 1x5
180 1x7

Hill Sprints x10

Workout 071009

Bench 120 1x5
140 1x5
160 1x8

Suspended Pushup (feet elevated) 3x10

Suspended Row (feet elevated) 2x10
2x8

Workout 070909

Deadlift 245 1x5
255 1x5
290 1x6

Snatch 2x16kg 5x8

Hanging Leg Raise 5x10

ZHealth Assessment

Drove to Columbus today and had a Zhealth assessment. I have been skeptical of Zhealth since I got the R-phase dvd but I have to say I was pretty impressed with the assessment today. My hip strength increased dramatically after I did several toe pulls. The trainer, Vijay Nadkarni, recommended that I do outside toe pulls, inside toe pulls, back hip circles, and thoracic a-p glides daily. Turns out that I had a hard time doing some of the very basic drills. Hopefully this will help with some of the knee pain that I have been having. Will report back in a few weeks after I try it out.

Workout 070709

1A.KB MP 2x28kg 5x3
1B. Pullups 5x6

2A. Twisting Pushup 3x10
2B. Renegade Row 2x28kg 3x10

Workout 070609

Hill Sprints x10

Workout 070209

Bas Rutten MMA Workout

Love this! Mixed in some kettlebell swings and clubbell shield casts as well