wahiawaoriginal

7-19-12
number of sets x reps per set
pullups reverse close grip 3x5, close grip 2x5, medium reverse grip 2x5, wide 3x5
upside downs rows 10x10
Dips 20 sets 10 reps

today
7a-3p--> work
3:30-> eat
4:00- 4:30--> burpees 5x5min rounds, 2 shots 2 sprawls during the 10 sec rest
6:30->7:30 no gi bjj
8:00-> 100 dbl legs, 100 shadow leg locks each side, 100 sprawls, MT round kick 100 times, mt boxing 7 3min rounds, bas rutten all around workout

wahiawaoriginal

7/23- 1hour no gi rolling
today 1hour no gi rolling

wahiawaoriginal

7/29/12
tabata timed burpees 5 5min rounds (250 reps total)

wahiawaoriginal

40 doublelegs left and right ( 2 each side,1 sprawl,repeat for 5mins. Did two rounds.)
384/10,000
arm lock sweep to mount 40 left and right
240/1000
1 leg squats 27

wahiawaoriginal

burpees 5 reps each tabata cycle for 50 cycles no rest

tabata cycles NO rest besides the 10 sec between cycles. I just set my tabata timer for x amount of cycles straight.Example five dips,10sec rest, 1 leg squats, 10 sec rest,ect....no rest and a differnet exersice each cycle.

dips (stayed in the locked position for the remainder of the 20sec cycles)-5,5,5,5,5,5,5,5,5,5,5,5,5,5,5

1 leg squats left and right-2,2,2,2,2,2,2,2,2,2,2,2,2,2,2,2,2,2

pullups (stayed in the hanging position for the remainder of the 20sec cycles)-5,5,5,5,5,4,3,3 Body Rows(replaced pullups)-7,7,7,7,7

1leg calve raises-16,16,16,16,16,16

planks-5 cycles


double leg takedown left and right 1,617/10,000

wahiawaoriginal

10/23/12
AM before work double leg takedown left and right- 40each 10 mins (used the tabata timer for 20 cycles straight)

PM after work double leg takedown left and right- 160 each 40 mins (used the tabata timer for 80 cycles? straight)

(used the tabata timer for 20 cycles straight)body rows 12reps + dips 7reps

double leg takedown left and right 1,817/10,000

wahiawaoriginal

Update. It's been a few. Lost my job, IRS took all my money, and my exjob blocked my unemployment. But I'm back so here we go.
Again this does not include my training at the gym. This is what I do on my own.

Woke up- practiced the triangle 482 times each side, 41,41,50,50,50,50,50,50,50,50

wahiawaoriginal

3-20-13 knees left and right 5 5min rounds, high kicks 5 5min rounds
3-21-13 swam, in pool chest flyes hard and fast as possible 5 laps, dips 10 sets 10reps 1 min rest, last 3 sets did push ups till I couldn't(about 5, followed by girl push ups)
3-22-13
rolled out of bed high kicks on bag hard as possible 5minutes, rest 1min, 4 five min rounds jabs
**towel pullups 10sets 7reps 1min rest between sets,upside down rows 5sets 10reps 1min rest between sets, 1 arm hangs
****
giant set
triangles 10 reps each side+ side bends 25lbs 10 reps each side+ air squats 10 reps. butter fly stretch during the 1 min rest then repeat 10 times

wahiawaoriginal

3-25-13
Burpees tabata TIMED 5 five minute rounds, 10 two minute rounds. One minute rest between all rounds.
***
10 triangles left and right, side bends 25lbs 10 each side, 10 air squats, one min rest. Repeat ten times.

wahiawaoriginal

3-29-13
Bas ruttens all around workout part1

3-30-13
sprints 100 yards x 4, 50 yards x 3