Bram Wiley

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...

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...

Jan 23rd

Jiu-Jitsu

Jan 24th

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

Jan 25th

Rest

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

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.