The Glade 4.0

I'm tired from just reading that.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Heh.

4/13
50 Minutes of yoga. Learned today that Gi pants are > * for doing yoga in. So comfy.

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

4/14
Think I'm catching a cold, today was rough
10 minutes stretching

Squats
4 x 6 x 95

Pull ups
4 x 5 (Failed to 4 on last set)

Bicep curls
3 x 12 x 20 (Per arm)

Core row
3 x 12 x 20 (Per arm)

Skull Crushers
3 x 12 x 40

Overhead press
3 x 12 x 20 (per arm)

Dumbell press
3 x 10 x 50 (25 per arm)

Ran 5k Time: 19:06

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

4/15
50 minutes of Yoga

Cold has struck me full force, probably taking the next few days off.

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

4/19
Cold + allergies killed me all weekend. Went back this morning with a vengeance.

10 Minutes stretching
Squats
1 x 10 x 45
1 x 8 x 95
5 x 5 x 105

Deadlift
1 x 12 x 45
5 x 5 x 95

Pull ups
3 x 5

Dumbell curls
3 x 12 x 20

Core row
3 x 12 x 20

Skull crushers
3 x 12 x 40

Bench Press
5 x 5 x 95

Lunges with 10lb dumbell press
3 x 10 per leg

Wall sit with 10 lb weight above head
3 x 1 min

Flutter kicks
3 x 40 per leg

Straight leg dumbell dead lift
3 x 15 x 20 per leg

Turkish get ups
3 x 20

Spider-Man climber push ups
3 x 15 per side

Combo crunches
3 x 50

Plank position
3 x 2 minutes.

MUST DO MORE!

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

4/19 Evening Jiu-Jitsu!
30 minutes biking
15 minute warm up
30 minutes rolling
45 minutes techniques
30 minutes rolling
10 minute stretch
30 minute bike

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

Loki..you are amazing..

_________________


Dream as if you'll live forever...
...Live as if you'll die tomorrow

Vivere Senza Rimpianti

Aww, danke!

4/20
50 minutes of yoga.

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

4/21 Morning

10 minutes stretching

Squats
1 x 12 x 45
1 x 8 x 95
5 x 5 x 120

Deadlift
5 x 5 x 105

Pullups
3 x 4 Think I killed my grips by not spacing it from deadlifts

Bicep curls
3 x 10 x 25 (per arm)

Core row
3 x 12 x 25

Skull crushers
3 x 10 x 50 (failed to 8 on second set)

Upright dumbell press
3 x 12 x 20

Arm raises forward and to the side
3 x 8 x 10

Forearm curls (Both forward and back?)
3 x 12 x 15

Sit ups with twist from decline
2 x 25 w/ 12 lb ball

Reverse sit ups (Opposite, uses back muscles?)
2 x 15 w/ 12 lb ball

Cardio
10 minute jog
30 minutes of 2 block interval sprints uphill. Oof da.
10 minute jog
10 minutes stretching

4/21 Evening
Jiu Jitsu!
30 minute biking
30 minutes rolling
45 minutes technique
30 minutes rolling
10 minutes stretching
30 minutes biking

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

Yoga on 4/20 huh? Is 4/20 aka smoking a fat spliff?

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

lol. Stoned yoga would be quite the experience. I don't smoke anymore though, and I've stopped drinking during week days, and only moderately on the weekends.


4/22
50 minutes of yoga
30 minutes biking
30 minutes rolling
45 minutes of half-guard drills (rolling!)
30 minutes rolling
10 minutes stretching
30 minutes biking home.

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

4/23
Birthday workout! Had to cut it short cause my elbow has been bothering me from BJJ.

10 minutes stretching

Squats
1 x 12 x 45
1 x 8 x 95
5 x 5 x 115

Pull ups
3 x 4

Dead lift
1 x 6 x 95
5 x 5 x 115

Bench Press
1 x 8 x 95
5 x 5 x 105

Low row
5 x 5 x 60

Bicep curls
3 x 12 x 25

Core row
3 x 12 x 25

Skull crushers
3 x 8 x 50 (Failed to 7 last two sets)

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

4/24 Day off. Sabbath and whatnot

4/25 Chest, Back and Abs

Bench Press
1 x 12 x 65
1 x 10 x 95
5 x 5 x 115

Low row
1 x 15 x 50
5 x 10 x 60

Reverse sit ups (Back extensions?) w/ 12lb ball
3 x 15

Decline sit ups with twist w/ 12 lb ball
3 x 20

Leg lifts (Vertical to horizontal)
3 x 15

Leg lift variant from ground, keep legs straight raise to 90 degrees twist to each side. (Almost like rolling over should, but not quite)
3 x 12 per side

Regular sit ups
3 x 25

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

4/26 Going to go back to full body 3 days a week methinks.

10 minutes stretching

Squats
1 x 10 x 45
1 x 5 x 95
5 x 5 x 120

Deadlift
1 x 8 x 95
5 x 5 x 125

Bicep curls
3 x 12 x 25

Core row
3 x 12 x 25

Overhead tricep extensions
1 x 15 x 40
3 x 10 x 50 (failed to 8 second set)

Shoulder press
3 x 12 x 20

Wrist curls
3 x 12 x 20

Cardio
15 minutesof rounds of
8 x Clean and press (35 lbs)
10 x benchpress (35 lbs)
Reverse grip row (35 lbs)

10 minutes of rounds of
10 x squat with press (35 lbs)
10 x lunges with curl (with 10 lb dumbells)
8 x bench jumps

10 minutes of rounds of
10 x Plank rotations
10 x straight legged deadlifts (35lbs)
10 x Core row (10 lb dumbells)

10 minutes of
8 x burpess
6 x push ups
8 x bench jumps.

Good workout.

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

4/27
50 minutes of yoga

light ab workout

Back extensions/reverse sit ups with 12lb ball
3 x 12

Obliques w/ 12 lb ball
3 x 12 per side

Leg lifts
5 x 15

Decline sit ups with twist w/ 12 lb ball
3 x 15

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

4/28

-edit- weighed myself yesterday. Down to 155lbs. I need to eat more

10 minutes stretching

Bench press
1 x 10 x 45
1 x 5 x 95
1 x 5 x 115
4 x 5 x 120 (failed to 4 on last set)

Squats
1 x 10 x 45
1 x 6 x 115
5 x 5 x 130

Deadlift
1 x 5 x 95
5 x 5 x 130

Low row
1 x 15 x 40
3 x 10 x 70

Bicep curls
3 x 12 x 25 per arm

Core row
3 x 12 x 25 per arm

Overhead tricep extensions
3 x 10 x 50

Overhead dumbell press
3 x 12 x 20 per arm

Wrist curls
3 x 12 x 20 per arm, inside and out.

Cardio
CARD GAME.
Deck of cards
Spades: Squat with 10lb dumbell press
Clubs: Lunges with curl with 10lb dumbells
Hearts: Situps
Diamonds: Pushups
Joker: 10 of whatever.
Aces: 1 minute breather.

Cards were drawn, number = reps. Face cards = ten.
Every 6 cards, stop and sprint 200 meters.
Go through whole deck.

Oof da.

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

4/28 evening BJJ

30 minutes biking
15 min stretching
30 minutes instructing, woo!
30 minutes technique
30 minutes rolling
30 minutes biking home.

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

4 / 29

50 Minutes of Yoga

BJJ
30 minutes biking
20 minutes rolling
30 minutes technique
30 minutes rolling
30 minutes biking

Looking forward to tomorrow morning!

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

4/30

10 minutes stretching

Squats
1 x 12 x 45
1 x 5 x 95
1 x 5 x 115
4 x 5 x 130

Deadlift
1 x 5 x 95
5 x 5 x 135 (45s for the first time WOO!)

Bench Press
1 x 8 x 95
5 x 5 x 120 (failed to 4 last two sets)

Bicep Curls
3 x 12 x 25 per arm

Core row
3 x 12 x 30 per arm

Overhead tricep extensions/skullcrushers
3 x 10 x 50

Upright row
3 x 10 x 50

Bent over row, reverse grip
3 x 10 x 50

Shoulder press
3 x 12 x 20

Low row machine
1 x 10 x 40
3 x 10 x 70

Tricep extension (rope machine)
1 x 15 x 40
3 x 15 x 50

Reverse sit ups
3 x 10 w/ 12lb ball

Obliques
3 x 10 w/ 12lb ball (per side)

Decline sit ups w/ twist
3 x 20 w/ 12 lb ball

Leg lifts
5 x 10

Decline sit ups, alternating touch points.
3 x 10 w/ 12lb ball

I'm feeling much better. Got some protein powder, have modified diet. LET'S GAIN SOME WEIGHT!

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

Two mistakes I always made when trying to gain weight: not eating enough for fear of getting a little pudge along with the muscle and not resting enough.

The eating part is kinda hard, sometimes you just gotta force more protein down your face, it helps to spread it out since protein is so filling. As long as you are lifting hard, doing those two things will make you gain weight.

And for gaining weight, Creatine is probably the most important supplement.

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

Eating is the hardest part for me. I just don't have enough stomach capacity. Been trying to eat snacks more throughout the day. (PBJ Sammiches FTW!)

5/1 Day off, Went bowling with friends. (Bowled a 174, best I've ever done!)

5/2
Arnis + Krav
90 minutes of Knife drills. Knife vs. Knife, defending against knife attacks, lot's of drills

Abs

Reverse Sit ups
3 x 12 x 16lb ball

Obliques
3 x 12 x 16 lb ball (per side)

Leg lifts
5 x 10

Decline sit ups with twist
3 x 15 x 16lb ball (20 first set)

Leg lift from ground, alternating side
3 x 10 per side

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

5/3 Had to move workout to evening, silly Biochem midterm. On a side note, I remembered why I work out at 6:30 a.m. THE GYM ISN'T FULL OF ASSHOLES.

Bicep curls
3 x 12 x 25

Squats
1 x 12 x 45
1 x 5 x 95
1 x 5 x 115
5 x 5 x 135

Dead Lift
1 x 5 x 135
5 x 5 x 145 (10 lbs from my BW, woo!)

Pull ups
2 x 5
3 x 4

Tricep extensions
3 x 12 x 50

Upright row
3 x 10 x 50

Bent over row, reverse grip
3 x 10 x 50

Overhead dumbbell press
3 x 12 x 20 per arm

Core row
3 x 12 x 30 per arm

Bench press
1 x 8 x 95
5 x 5 x 115

Le sigh.

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

5/4

50 Minutes of Yoga

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

Yoga day is yay.

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

<3 Yoga day.

5/5 Morning. Wasn't really feeling it today, talked on the phone for an hour with younger sister last night, she's been having some rough times and I worry about her.

Squats
1 x 10 x 45
1 x 5 x 95
1 x 5 x 115
1 x 3 x 145 Wasn't getting the depth I wanted, took it down a notch
5 x 5 x 130

Deadlift
1 x 5 x 115
5 x 5 x 150

Pull ups
5 x 5, failed to 4 on last set

Benchpress
1 x 8 x 95
5 x 5 x 115

Bicep curls
3 x 12 x 25 per arm

Core row
3 x 12 x 30 per arm

Skullcrushers barbell
3 x 10 x 50

Upright row
3 x 10 x 50

Bent over row, reverse grip
3 x 10 x 50

Cardio
400m sprints x 3
25 minutes of stairs
10 minutes of hardcore abs

TIL how to do an overhead squat. Holy balls those are hard.

Breakfast: Protein shake, Egg and cheese on toast. Was reflexively belting out Gaston's song from Beauty and the beast while cooking eggs. Can't help it

Evening 5/5 BJJ
30 minutes biking
10 minutes stretching
20 minutes rolling
30 minutes technique
30 minutes rolling
30 minutes biking

_________________
"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian