DarthPenguins Training log of an unfit person!

[DarthPenguin]

Friday 2nd May

This was the 30 sets EMOM armor building complex day. Managed that part in 27min so was pleased

ABC with 2 x 14kg KB x 30 sets

Bench press

20kg x 5

40kg x 5

60kg x 3

80kg x 1

90kg x 1

Tested this as an experiment as not been lifting as much. Was surprised how quickly this flew up. Going to try to add in a few sets of 1 rep at 100kg and gradually build it up i think

 

Cable flye (weight is total of L + R)

20kg x 11

20kg x 11

20kg x 11

 

Cable reverser flye (weight it total of L + R)

11kg x 10

11kg x 10

11kg x 10

 

Neck Extension

5kg x 22

5kg x 22

5kg x 22

 

Neck flexion

5kg x 22

5kg x 22

5kg x 22

[DarthPenguin]

Saturday  3rd May

BJJ Session

This session was working on retaining open guard and some simple sweeps etc from there. Really enjoyed it and managed to find some issues in my de la riva and sort them that i could feel an improvement almost instantly (i was lazily not pulling with my de la riva hook so it wasn't creating any pussh & pull pressure). Managed to pull of a couple of de la riva sweeps in rolling at the end so was pleased. Also managed a couple of chokes too which is always good  Felt more comfortable than i have for a while!

[DarthPenguin]

Monday 5th May

KB over head press

double 14kg kb 85 total reps in 2/3/5/10 fashion until hit 85

 

Back squat

20kg x 5

40kg x 5

60kg x 5

not squatted in ages so wanted to do a little to get back into it and will ramp it up soon

 

Cable seated row

55kg x 11

55kg x 11

55kg x 11

 

Triceps pushdown with straight bar

20kg x 15

20kg x 15

20kg x 20

this felt pretty easy so increased reps on the last set to get to 50 rep total

 

Neck extension cable

6kg x 15

6kg x 15

6kg x 15

 

Neck flexion cable

6kg x 15

6kg x 15

6kg x 15