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Bram Wiley

  1. February 5th-February 18th, 2009

    by , 02-18-2009 at 11:26 PM
    For the first week (5th-12th) I stuck with the full-body program I'd been doing, but cut out the Jiu-Jitsu. I decided to take a break from grappling, but it's too much sitting around, and.....

    This past week I switched to a bodybuilding format. In the past I've always done 2 days a week per bodypart, so chest on Monday/Thursday, but I'm going to try to do once a week only.

    Here's the split I did this week, might tweak the order:

    Day 1: Chest and Abs, finish ...
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  2. January 26th-February 4th, 2009

    by , 02-05-2009 at 02:33 PM
    Jan 26th

    Didn't lift Saturday afternoon, felt run down. Continued to feel overworked until tonight.

    Full-body stretching.

    Towel Chins x 10, 9, 9, 10
    Shoulder Press 95lbs x 8, 7, 7, 6
    Push-Up's x 20 x 4 sets

    Cable Ext. Rotation 15lbs x 15 each side, 10lbs x 15 each side
    DB Ext. Rotation 5lbs x 12 each side

    Jan 27th

    BJJ

    Pistols x 5/3, 3/3, 4/3, 3/3
    1-Leg Back Extensions x 15 each, 12 ...
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  3. January 23rd, 24th, 25th

    by , 01-25-2009 at 07:42 PM
    Jan 23rd

    Jiu-Jitsu

    Jan 24th

    Jiu-Jitsu. Body felt burnt out today (grip, upper back, legs).

    Jan 25th

    Rest
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  4. January 20th/21st/22nd, 2009

    by , 01-22-2009 at 12:37 PM
    Jan 20th

    Jiu-Jitsu

    Shoulder Press 105lbs x 4, 95 x 6, 5, 5
    Towel Chins x 10, 8, 7, 8
    Push-Ups x 25, 18, 14, 15

    Jan 21st

    Pistols L/R x 4/3, 4/3, 3/2, 3/2
    1-Leg Back Extensions x 12 each side x 4 sets
    Glute-Ham Raise x 10 x 4 sets

    Lower body stretching

    Jan 22nd

    Jiu-Jitsu
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  5. January 18th/19th, 2009

    by , 01-20-2009 at 09:34 AM
    Jan 18th

    Calf Raises x 20, 20, 19, 16
    1-Leg Back Extension x 12, 10, 10, 10 each side

    Ran outside for a couple miles.

    Bulgarian Split-Squat's x 15 each leg x 4 sets
    Glute-Ham Raises x 12, 12, 10, 10

    Followed by full-body stretch.

    Jan 19th

    Jiu-Jitsu

    At dentist, blood pressure was 93/44 and my pulse was 59.

    Full-body stretching.

    Updated 01-22-2009 at 12:39 PM by Bram Wiley

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