Project:Rebirth

6 triple sets squat & calf raise 240 Romanian deadlift 225 8-12 reps reach
100 savate low kicks/coup de pied bas/slap kicks
20 mins Awkward industrial dancing with martial arts moves

Single rep Max
Bench 290
Squat 325
Deadlift 355
Current this week

I have been slowly working up to this but I am really pushing right now. Plan for Oct is Mornings: Sun/Wed chest and back, Mon/Thu Arms, Tue/Fri Legs. Afternoons: Deltober & Kicktober Sun-Fri, Shoulders, Core and 100 kicks a day. Hike 2-3 miles 3 to 4 days a week.

Day 2 in the books. I know my weaknesses and my liabilities

New gear, New 4 week program, new sweat

New work out for next four weeks

First run of strength test since isolation, limited to upper body due to lack of rack and barbell. Lower body work has been for stabilization and endurance. Now entering phase 3 Hypertrophy with circuit focus. Will re-test in 6 weeks at start of September

Pull Day Circuit: High Rows, Low Rows, Rear Delt Fly, Shrugs, Isolation Curls, Sandbag Good mornings. Goal Endurance and Hypertrophy.

Edit Notes: Increase Weight on High Rows and Shrugs. Increase reps on Isolation Curls or replace with Stability Curls.

8% higher longbow accuracy after replacing nocks, will re fletch them soon.

I had to replace arrow knocks today these are taking a lot of damage. I have been doing 100 shots with my longbow, 100 sidekicks( lead, rear, step, back & spin) a day plus weights. Yesterday I built a set of sand bags for lifting between 25 and 250 pounds.

Do you need cardio? This is normally done with barbell but I am using dumbbells, I am switching out the Good Mornings for single leg deadlifts. Don’t have dumbbells? Try a can of beans in each hand, jug of water, bag of rice. The weight is less important that your structure. This is for cardio and muscular endurance not high end strength. Normally I over head press 2x70 dumbbells but with this I use 2x30.

https://m.youtube.com/watch?v=mALKhxdSenI

Randy Couture Workout for MMA Conditioning

So training from home for the last few weeks, I lucked out and found some heavier dumbbells on Craig’s list. Turns out I have been under Estimating my upper body weight I can press. My one disadvantage now is lack of machines I have been using for lower body, and of course loss of access to hot tub and massage for recovery. I have moved to two a day work out and I will start trying to track them again

Passed my personal trainer certification

So I have chosen to make October...... Deltober Doing some form of resistance/strength, stretching, rehab, strike conditioning and/or massage for my deltoids muscles every day in October, measuring the size, definition and strength as I go

Completed 1st week of C25K and a modified Blue Print to cut this week. Also working on the second week of course work for NASM CPT, CES and MMACS (Personal trainer, corrective exercise, and mixed martial arts conditioning programs).

Back and bicep this morning. Only a 1/2 mile on treadmill but going to be walking around a lot at pride today. I really love doing my single arm pull downs before the normal two handed no thumb pull down. Creates a much larger range of motion and helps pump blood to the tissue.

Quads and glutes day complete

Tide pods now come in protein powder ? Wait strike that and reverse it

Was in the gym 6 days in a row. Took yesterday off. Back at it today with Chest and Tri work.

Deadlift 315 squat 365 bench (though it’s the wrong pic I see now) 255. Ok so it’s 65 from breaking 1000 still

Wtf I can get 4-6 reps of 365 on squat 4-6 rep of 285 for bench but only one rep of 315 on deadlift that puts me just 35 pounds shy of 1000

Ok big Quads and Glute day, 1.5 miles on treadmill and 150 yds in the pool

Squat 365 leg press 720

I haven’t fallen off the wagon just not been logging like I should

Passed my board exam for LMT Saturday, Yesterday was a big leg day with cardio, tonight is Advanced Kung Fu class

Delta and Traps (new over head max 175) and 20 mins on treadmill.

Studying and house work this morning. 45 mins of heavy back and bicep work, 20 mins of treadmill, 100 yds in the pool and stretching. Can haz cheese burger? No ok i’ll Eat something I can pretend was healthy

I got up early. Went and baked cookies at my friends store(resisted them) it was way to hot then did 45 mins of heavy weight lifting, leg day and then 30 min incline on treadmill, now enjoying fruit and protein.

I graduated, I scheduled my test.

Did my final 3 house of massage work for the unpaid internship required by my school. Two more classes till graduation.

Rough couple weeks making it work transition and trying to finish up school but back at it today had a good hard chest and triceps day then with the farmers market got a bunch of healthy vegetables some local legs going to go chill at the house for minute before teaching weapon class