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About Bram Wiley

Basic Information

Date of Birth
December 12, 1978 (41)
About Bram Wiley
Biography:
I was a skinny kid who fell in love with working out from watching martial arts movies.
Location:
La Jolla, CA.
Interests:
Surfing, Brazilian Jiu-Jitsu, Halo 3.
Occupation:
Personal Trainer

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Total Posts
Total Posts
359
Posts Per Day
0.08
Visitor Messages
Total Messages
1
Most Recent Message
12-12-2008 05:30 PM
General Information
Last Activity
04-14-2011 01:57 PM
Join Date
11-12-2008
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0
View Bram Wiley's Blog

Recent Entries

February 5th-February 18th, 2009

by Bram Wiley on 02-18-2009 at 10:26 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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January 26th-February 4th, 2009

by Bram Wiley on 02-05-2009 at 01:33 PM
[B]Jan 26th[/B]

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

[B]Jan 27th[/B]

BJJ

Pistols x 5/3, 3/3, 4/3, 3/3
1-Leg Back Extensions

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January 23rd, 24th, 25th

by Bram Wiley on 01-25-2009 at 06:42 PM
[B]Jan 23rd[/B]

Jiu-Jitsu

[B]Jan 24th[/B]

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

[B]Jan 25th[/B]

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

by Bram Wiley on 01-22-2009 at 11:37 AM
[B]Jan 20th[/B]

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

[B]Jan 21st[/B]

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

[B]Jan 22nd[/B]

Jiu-Jitsu
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January 18th/19th, 2009

by Bram Wiley on 01-20-2009 at 08:34 AM
[B]Jan 18th[/B]

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.

[B]Jan 19th[/B]

Jiu-Jitsu

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

Full-body stretching.

Updated 01-22-2009 at 11:39 AM by Bram Wiley

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