Power Physique

[Bloodhy]

First Meso 2020 - Deload
Sets x Weight(lbs) x Reps

Monday - Chest & Tris
Pec Deck Machine 2 x 160 x 10,8
Incline Bench 1 x 160 x 7
Incline Bench 2 x 140 x 7,7
Upward Cable Flys 2 x 20 x 10,10
Cable Pushdowns Neutral Grip 2 x 50 x 15,15
EZ Skullcrushers 2 x 50 x 12,12
Wide Pushups 1 x 25

Tuesday Back & Shoulders
Wide Grip Pull-ups 2 x BW x 8,8
BB Yates Rows 1 x 155 x 8
BB Yates Rows 2 x 145 x 10,10
Side Grip Pulldowns 1 x 140 x 8
Side Grip Pulldowns 2 x 120 x 9,9
MTS Rows Pyramid 30-70-30 x 10*2,8*3
Cable SIngle Lateral Raises 3 x 7.5,12.5,7.5 x 10,10,10
BB Shrugs 2 x 225 x 6,6
Preacher EZ Curls 2 x 40 x 8,8

Wednesday Legs
Hack Squats 2 x 270 x 10,10
Low Bar Good Mornings 2 x 145 x 8,8
Seated Calf Raises 2 x 160 x 7,7
Leg Extensions 2 x 130 x 15,13
Leg Curls 2 x 130 x 15,15
Abs Wheel 2 x 5,5

Thursday
No-Gi 1 hr (Kingdom)

Friday
No-Gi 2 hours (UofA)

Saturday PM
Open mat 1.5 hrs (Kingdom)
Full Body Pump Low Volume Workout

Sunday (PM)
Walk 1 hr

Confused about how to organize my training right now. I'll start with certainties and go from there.
Things I know for sure:

• I won't compete in Men's Physique for the next 2 years as I finish my MBA.
• I want to train more jiu-jitsu and be good at it.
• My schedule allows me to attend 3 classes and 1 open mat every week.
• I have been focusing solely on hypertrophy for the past 3 years, no strength/power/endurance/cardio

I'm not sure I want to stop all of my bodybuilding training focus and re-orient all of my training towards Jiu-Jitsu. I still care about aesthetic, albeit it's definitely, definitely not my highest priority right now. I'm cool with the athletic look that breeds from performance training coupled with proper nutrition.

I reckon I cannot have 5 intense bodybuilding workouts AND 4 no-gi classes a week right now. I've been listening to the Juggernaut Training Systems series on how to create an S&C program for BJJ. There's no real hypertrophy work in there, although I assume they periodize it in their offseason. Half of the classes at kingdom are rolling and open mat is 1 hr of straight rolling. That's 2 hours of live rolling per week which is quite a bit of conditioning in itself.

I'm going to start with (4) Hypertrophy Sessions, (1) conditioning circuit session, and (1) Aerobic session on Sunday rest day. See how I can recover and assess afterward. I'll also re-evaluate how I set up my weight training. I've been pretty much-pushing intensity on sets all across and I got surprisingly beat up from my last 5 weeks cycle. I think working to a top set, then doing back off volume, OR doing a couple of good sets, then pushing hard on the last one might be more beneficial. Tentative layout:

• Monday Chest & Shoulders
• Tuesday Back & Arms
• Wednesday S&C Circuit
• Thursday Legs
• Friday Off
• Saturday Upper Body
• Sunday Aerobic session

Annnnnd there goes to trash the 5x/week hypertrophy mesocycle I had just finished creating. If anybody wants it, raise your hand.

 

[Bloodhy]

BJJ Meso #1 - Week 1
Sets x Weight(lbs) x Reps

Monday - Chest & Shoulders
Cable Flys - Chest Level 3 x 30 x 10,10,12
Incline Bench (Heavier) 1 x 185 x 6
Incline Bench 2 x 165 x 8,8
Snatch Shrugs 2 x 225 x 9,9
Reverse Flys Machine 3 x 115 x 10,10,12
Cable Lateral Raises 3 x 15 x 9,9,9
Push-Ups 3 x 30,22,15

Tuesday - Back & Arms
Chin-ups 3 x bw x 10,10,10
Close Grip Pulldowns 1 x 145 x 9
Close Grip Pulldowns 2 x 130 x 11,10
Paused T-Bar Rows 1 x 125 x 10
Paused T-Bar Rows 2 x 100 x 12,11
Dips Machine 1 x 225 x 10
Dips Machine 2 x 185 x 11,10
EZ Curls 1 x 70 x 11
EZ Curls 2 x 60 x 11,9
Cable Pushdowns/Curls 3 x 42.5+42.5 x 15+15

Friday - Legs
High Bar Squats 2 x 225 x 12,12
Front Squats 2 x 185 x 10,10
Conv. Deadlift 1 x 315 x 8
Sumo Deadlift 1 x 175 x 10
Seated Calf Raises 2 x 170 x 8,8
Abs Wheel 1 x BW x 11
Hanging Leg Raises 2 x bw x 20,20

Saturday - Upper
MTS Front Pulldowns 2 x 80 x 9,9
MTS Decline Press 2 x 70 x 9,9
MTS Rows 3 x 70 x 10,10,9
DB Partial Flys 2 x 45 x 9,9
One Arm DB Side Delts 2 x 25 x 10,10
Facepulls 3 x 57.5 x 12,12,12
Cable Split Curls 2 x 80 x 10,10
Cable Pushdowns 2 x 65 x 9,9
45's Plates Farmer Walks 3 x 90#ea x 1 lap
Landmine Russian Twist 3 x 25 x 20,20,20

BJJ/Conditioning
Monday Off (Holiday)
Tuesday No-Gi 1 hr (Kingdom) - Reading Week
Wednesday No-Gi 1 hr (Kingdom) -Reading Week
Thursday No-Gi 1 hr (Kingdom)
Friday Off (Reading Week)
Saturday (PM) Open Mat 1.5 hrs (Kingdom)
Sunday (LISS) Hike 1 hr

So far so good! Feel like a million bucks after week 1. Schedule was a bit out of whack due to reading week and the holiday.
I had quite a bit of inflammation in my elbows during the week. I reckon my body was adapting which is a good sign; it's much better now.

PR'd my incline. I've never even touched 185 lbs on the incline and did it for 6 reps with some left in the tank.

 

[Bloodhy]

BJJ Meso #1 - Week 2
Sets x Weight(lbs) x Reps

Monday - Chest & Shoulders
Cable Flys - Downward 3 x 30 x 11,11,13
Incline Bench (Heavier) 1 x 185 x 7
Incline Bench 2 x 165 x 9,9
Snatch Shrugs 2 x 235 x 9,9
Reverse Flys Machine 3 x 115 x 11,11,13
Cable Lateral Raises 3 x 15 x 10,10,10
Push-Ups 3 x 32,24,17

Tuesday - Back & Arms
Close Grip Pulldowns 1 x 145 x 10
Close Grip Pulldowns 2 x 130 x 12,11
Paused T-Bar Rows 1 x 125 x 11
Paused T-Bar Rows 2 x 100 x 13,13
Dips Machine 1 x 225 x 13
Dips Machine 2 x 185 x 13,12
EZ Curls 1 x 70 x 12
EZ Curls 2 x 60 x 12,10
Cable Pushdowns/Curls 3 x 42.5+42.5 x 17+17
Tandem grip Chin-ups 1 x BW x 10

Wednesday - Legs
High Bar Squats 2 x 230 x 12,12
Front Squats 2 x 185 x 11,11
Conv. Deadlift 1 x 315 x 9
Sumo Deadlift 1 x 280 x 10
Machine Calf Raises 2 x 310 x 11,10
Abs Wheel 1 x BW x 12
Hanging Leg Raises 2 x bw x 22,22

Saturday - Full Body
MTS High Rows 2 x 80 x 10,10
MTS Chest Press 2 x 80 x 10,10
MTS Rows 3 x 70 x 12,11,11
DB Partial Flys 2 x 45 x 10,11
One Arm DB Side Delts 2 x 25 x 12,11
Facepulls 3 x 57.5 x 14,13,13
Cable Pushdowns 2 x 67.5 x 10,10
Conc Curls 2 x 30 x 10,10
Single Leg Press 2 x 180 x 9,8
GHR 2 x bw x 10,10
Landmine Russian Twist 3 x 30 x 20,20,20
DB Farmer's Walk 3 x 100 x 1, 0.9, 0.8 Laps

BJJ
Monday No-Gi 1 hr (Kingdom)
Tuesday Off
Wednesday Off
Thursday No-Gi 1 hr, Wrestling 1 hr (Kingdom)
Friday No-Gi 2 hrs (UofA)
Saturday (PM) Open Mat 1.5 hrs (Kingdom)
Sunday (LISS) Ellip 30 min - 325 cals & Walk 2x 30 min.

A great week of training. Energy levels are even better this week, the body is adapting well. The reduced lifting volume is paying off.

Elbows were fine all week but the left one became very inflamed right before open mat on Saturday. It was pretty bad, I wouldn't shoot for a single or double. It improved as I started warming up for lifting and it was fine by the end of the weight session.

 

[Bloodhy]

BJJ Meso #1 - Week 3
Sets x Weight(lbs) x Reps

Monday - Chest & Shoulders
Cable Flys - Chest Level 3 x 35 x 11,11,11
Incline Bench (Heavier) 1 x 185 x 9
Incline Bench 2 x 165 x 10,9+1
Snatch Shrugs 3 x 245 x 7,7,6
Reverse Cable Crossovers 3 x 15 x 15,15,14
Single Arm Cable Lateral Raises 3 x 15 x 11,11,11
Push-Ups 1 x 50

Tuesday - Back & Arms
Close Grip Pulldowns 1 x 150 x 10
Close Grip Pulldowns 2 x 135 x 12,11
Paused T-Bar Rows 1 x 130 x 11
Paused T-Bar Rows 2 x 105 x 13,13
Dips Machine 1 x 230 x 13
Dips Machine 2 x 190 x 13,13
EZ Curls 1 x 75 x 12
EZ Curls 2 x 65 x 12,10
Cable Pushdowns/Split Curls 3 x 47.5 x 17+17
Tandem grip Chin-ups 1 x BW x 12

Wednesday - Legs
High Bar Squats 2 x 235 x 12,12
Front Squats 2 x 185 x 12,12
Sumo Deadlift 2 x 225 x 5,5
BB Hip Thrusts 2 x 225 x 8,8
Seated Calf Raises 2 x 180 x 8,8
Abs Wheel 1 x BW x 15
Hanging Leg Raises 2 x bw x 24,24

Saturday - Full Body
MTS Front Pulldowns 3 x 85 x 10,10,9
MTS Decline Chest Press 2 x 85 x 10,10
MTS Rows 3 x 75 x 12,11,11
DB Partial Flys 3 x 50 x 10,10,10
One Arm DB Side Delts 3 x 25 x 13,12,12
Face pulls 3 x 57.5 x 17,17,16
Cable Pushdowns 2 x 70 x 13,13
Conc Curls 3 x 30 x 11,11,10
Single-Leg Press 2 x 180 x 10,10
GHR 2 x bw+20 x 9,8
Landmine Russian Twist 3 x 35 x 20,20,20
Trap Bar Farmer's Walk 3 x 275 x 2,2,2 Tracks

BJJ
Monday No-Gi 1 hr (Kingdom)
Tuesday Off
Wednesday Off
Thursday No-Gi 1 hr, Wrestling 1 hr (Kingdom)
Friday No-Gi 2 hrs (UofA)
Saturday (PM) Open Mat 1.5 hrs (Kingdom)
Sunday (LISS) Tread 40 min - 425 cals

Pretty beat up going into week 4. It's hard to gauge recovery requirements for BJJ. Sometimes the class is 45 min of more technical drills, sometimes it's 45 minutes of live rolling. I'm trying to manage my intensity. I need to find the balance between going all-out and muscling everything, which drains me for a couple day, and flowing by using technique. I'm always paired with the bigger guys, 230+lbs, so I feel like I have to turn it up to keep up.

 

[Bloodhy]

BJJ Meso #1 - Week 4
Sets x Weight(lbs) x Reps

Monday Chest & Shoulders
Cable Flys - Chest Level 3 x 35 x 12,12,12
Incline Bench (Heavier) 1 x 185 x 10+1
Incline Bench 2 x 165 x 11,10
Snatch Shrugs 3 x 250 x 7,7,6+6
Reverse Cable Crossovers 3 x 120 x 15,15,14
Single Arm Cable Lateral Raises 3 x 15 x 12,12,12
Push-Ups 1 x 55

Tuesday Back & Arms
Close Grip Pulldowns 1 x 155 x 15
Close Grip Pulldowns 2 x 140 x 15,14
Paused T-Bar Rows 1 x 135 x 12
Paused T-Bar Rows 2 x 110 x 14,14
Dips Machine 1 x 235 x 15
Dips Machine 2 x 195 x 18,18
EZ Curls 1 x 75 x 15
EZ Curls 2 x 65 x 15,12
Cable Pushdowns/Split Curls 3 x 47.5 x 20+20
Tandem grip Chin-ups 1 x BW x 20

Wednesday Legs
High Bar Squats 2 x 245 x 12,12
Front Squats 2 x 195 x 12,12
Sumo Deadlift 1 x 275 x 10
Conv. Deadlifts TnG 1 x 275 x 10
Seated Calf Raises 2 x 180 x 10,9
Abs Wheel 1 x BW x 20

Saturday Full Body
MTS High Rows 3 x 85 x 12,12,11
MTS Chest Press 3 x 85 x 12,12,11
MTS Rows 3 x 80 x 12,12,11
DB Partial Flys 3 x 50 x 12,12,11
One Arm DB Side Delts 3 x 25 x 15,15,15
Facepulls 3 x 62.5 x 20,20,20
Cable Pushdowns 3 x 72.5 x 15,15,15
Conc Curls 3 x 30 x 13,12,11
Single Leg Press 2 x 190 x 10,10
GHR 2 x bw+30 x 10,10
Landmine Russian Twist 3 x 40 x 20,20,20
DB Shrugs 4 x 100 x 14,12,10,8

BJJ
Monday No-Gi 1 hr (Kingdom)
Tuesday Off
Wednesday Off
Thursday No-Gi 1 hr, Wrestling 1 hr (Kingdom)
Friday No-Gi 2 hrs (UofA)
Saturday (PM) Open Mat 1.5 hrs (Kingdom)
Sunday Walk 1 hr

Great mesocycle and peak week. Consistent gains throughout and lifetime PRs like Pushups x 55, abs wheel x 20, and Incline Bench 185 x 10.
I also had my very best rolling session on Saturday. Got 20+ subs in and didn't get submitted.

Deload next week which lines up with ALL THE GYMS BEING CLOSED. I'm scared for my gains but it's probably a good thing. I haven't got a break from weight training in several years.
I got a spreadsheet for home workouts and I'll add a bit of cardio. I also set up floor mats in my place and found a partner to drill some BJJ.

 

[Bloodhy]

BJJ Meso #1 - "Deload"

Monday
Walk 30 min

Tuesday
Walk 45 min

Wednesday
River Valley Stairs x 10

Thursday
Incline push-ups 3 x 30
Side Delts - Pinkies up 3 x 20 x 20#
DB Shrugs - Slow Ecc 3 x 30 x 20#
DB CG Bench 3 x 30 x 20#
1-1/2 Curls 3 x 30 x 20#
DB 1arm OH Extensions 3 x 30 x 20#
DB Lunges 3 x 30ea x 40#
Jack Knifes 3 x 30

Saturday
AM Walk 30 min
PM Run - 4km - 19:40 min

Sunday
Walks 2 x 30 min.

Enjoyed this first week without the gym. Started doing 30 min walk upon wake every day and re-focused on tracking with MFP. Starting this new home workout program today.

 

[Bloodhy]

Home Meso #1 - Week 1
Sets x Weight(lbs) x Reps

Monday Chest & Arms
Lying DB 3/4 Flys 3 x 20 x 30,30,30
Wide Grip Push ups 3 x BW x 30,30,30
DB Hammer Curls 3 x 20 x 30,30,30
DB Standing Double Overhead Triceps Extensions 3 x 20 x 30,30,30
DB Concentration Curls 3 x 20 x 20,20,20
DB One Arm Kickbacks 3 x 20 x 20,20,20
DB Squats 3 x 40 x 30,30,30
DB Upright Rows - Narrow 3 x 20 x 30,30,30

Tuesday Back & Shoulders
One Arm DB Rows w/ squeeze 3 x 20 x 30,30,30
Bent Over Reverse Flys 3 x 20 x 30,30,30
DB Lateral Raises 3 x 20 x 30,30,30
DB Front Raises 3 x 20 x 20,20,20
DB Reverse Curls (Knuckles facing up) 3 x 20 x 30,30,30
Lying DB Skullcrushers 3 x 20 x 30,30,30
DB Stiff Leg Deadlifts 3 x 20 x 30,30,30
Lying Leg Raises 3 x BW x 30,30,30

Wednesday Cardio
River Valley Stairs 12 x 202, 3:19sec on the last run

Thursday Upper
Push-ups (Feet elevated) 4 BW x 32,32,32,30
DB Lateral Raises - Pinkies up 4 x 20 lbs x 22,22,22,20
DB Shrugs - 3 sec squeeze & 4 sec eccentric 4 x 20 lbs x 35,35,35,35
Lying Neutral Grip Close Grip DB Bench 4 x 20 lbs x 35,35,35,35
1-1/2 Curls (A full rep followed by a half rep is considered one rep) 3 x 20 x 35,33,31
DB Standing Single Arm Overhead Triceps Extensions 3 x 20 x 33,32,31
DB Lunges 3 x 40 x 35,34,33
Double Crunches (Jack Knifes) 3x BW x 35,34,33

Friday Upper
Bent Over DB Rows Two Arms w squeeze 3 x 20 x 30,30,30
DB Lying Lat Pullovers 3 x 20 x 30,30,30
DB Upright Rows - Wide 3 x 20 x 30,30,30
DB Seated Military Press 3 x 20 x 30,28,26
Bench Dips (Feet Elevated) 3 x BW x 25,25,25
DB Alterning Twist Curls 3 x 20 lbs x 30,30,30
Abs Wheel 3 x BW x 8,8,8
DB Glute Bridges 3 x 20 x 30,30,30

Saturday
Off

Sunday
Run 5 km - 24:30 min

30-45 min walks every morning.
Tracking 2,500 calories a day.

 

[Bloodhy]

Home Meso #1 - Week 2
Sets x Weight(lbs) x Reps
PRs - BJJ - Cardio

Monday
Lying DB 3/4 Flys 4 x 20 x 35,35,35,35
Wide Grip Push ups 4 x BW x 33,32,31,30
DB Hammer Curls 4 x20 lbs x 33,32,31,30
DB Standing Double OH Tris Ext. 4 x 20 x 33,32,31,30
DB Concentration Curls 3 x 20 x 33
DB One Arm Kickbacks 3 x 20 x 33
DB Squats 3 x 20 x 33,33,33
DB Upright Rows - Narrow 3 x 20 x 40

Tuesday
One Arm DB Rows w/ Squeeze 4 x 20 x 35,35,35,35
Bent Over Reverse Flys 4 x 20 x 33,32,31,30
DB Lateral Raises 4 x 20 x 32,31,31,30
DB Front Raises 4 x 20 x 23,22,21,20
Mixed Alternating Curls 3 x 20 x 33,32,32
Lying DB Skullcrushers 3 x 20 x 35,35,35
DB Stiff Leg Deadlifts 3 x 20 x 35,35,35
Lying Leg Raises 3 x BW x 35,35,35

Wednesday
Stairs River Valley x 13 (41:42 total, 3:11 average)

Thursday
Regular Push ups 4 x BW x 35,34,33,32
DB Lateral Raises - Pinkies up 4 x 20 x 24,24,23,22
DB Shrugs - 3 sec squeeze 4 x 20 x 38,38,38,38
Lying Neutral Grip CG DB Bench 4 x 20 x 40,39,38,37
1-1/2 Curls 4 x 20 x 37,35,33,31
DB Standing Single Arm OH Tris Ext. 4 x 20 x 34,33,32,31
DB Lunges 4 x 20 x 38,37,36,35
Double Crunches (Jack Knifes) 4 x BW x 38,37,36,35

Friday
DB Double Row w/ squeeze 4 x 20 x 35,35,35,35
DB Lying Lat Pullovers 4 x 20 x 35,34,34,34
DB Upright Rows - Wide 4 x 20 x 32,32,32,30
DB Seated Military Press 4 x 20 x 31,29,26,24
DB Kickbacks 3 x 20 x 35,34,33
DB Alternating Twist Curls 3 x 20 x 35,34,33
Abs Wheel 3 x BW x 9,9,9
DB Glute Bridges 3 x 20 x 35,35,35

Saturday (Cardio)
Run: 5 km - 22:53
Chin-ups: 12,11,10,9,8,7

Applied for an internship program at the UofA to become a board member on non-for-profit boards. I can't wait to see if I'm accepted and which board they'll pair me with. I think it will be good for networking, to increase my business acumen, and to have a meaningful, positive impact on my community.

 

[Bloodhy]

Home Meso #1 - Week 3
PRs - BJJ - Cardio

Monday (Lost my reps, 2 hrs workout)
Lying DB 3/4 Flys 4 x 20 lbs
Wide Grip Push-ups 4 x BW
DB Hammer Curls 4 2 x 20 lbs
DB Standing Double OH Tris Ext. 4 2 x 20 lbs
DB Concentration Curls 4 2 x 20 lbs
DB One Arm Kickbacks 4 2 x 20 lbs
DB Squats 4 2 x 20 lbs
DB Upright Rows - Narrow 4 2 x 20 lbs

Tuesday
EV Walk 50 min
DB Lateral Raises 20# x 250
5 x 20, 6 x 15, 6 x 10

Wednesday
Pull-ups x 130
6 x 10, 5 x 8, 5 x 6
PM Bike 40 min

Thursday
EV Walk 40 min
Push-ups x 200
4 x 20, 4 x 15, 4 x 10, 4 x 5

Friday
5km run 22:26
DB Curls x 170
3 x 25, 1 x 20, 3 x 15, 3 x 10
DB Kickbacks x 200
3 x 25, 1 x 20, 3 x 15, 3 x 10

Saturday
2.5 km Run 11:13
Abs Wheel x 40
3 x 5, 3 x 4, 3 x 3, 2 x 2

Created a new plan for home workouts. The previous one was gym-like and effective, but too time-consuming. This one is more straightforward, pick a few really good exercises and do a ton of them. The goal is to increase total reps each week. So far so good, my lats haven't been this sore in a long time.

 

[Bloodhy]

Home Meso #1 - Week 4
PRs - BJJ - Cardio

Monday
AM Run 3 km - 14:40 [4.36km/min]
Crunches x 150
PM Walk 40 min
Pushups x 300

Tuesday
AM Walk 30 min
Lying Leg Raises x 150
PM DB Lateral Raises 20# x 300

Wednesday
AM Walk 50 min
Side planks 3 x 1min. each
EV Pull-ups x 154

Thursday
AM Walk 35 min
Leg up Crunches x 195
PM Run 5 km - 22:12 [4:26 min/km]

Friday
AM Walk 45 min
Planks 3 x 1 min.
PM Light Run 30 min - 6.4 km [4:42 min/km]
DB Curls 20# x 200
DB Kickbacks 20# x 200

Saturday
AM Walk 35 min.
PM Hill Sprints 10 x ~15 sec.
Abs Wheel x 55

Sunday
AM Walk 30 min.
PM Long Run 12 km - 57:18 [4.47 min/km]

Read One Flew Over the Cuckoo's Nest over the weekend; really good. Light read and entertaining.

Miss BJJ and lifting weights!!

 

[Bloodhy]

Home Meso #1 - Week 5
PRs - BJJ - Cardio

Monday
AM Run 30 min - 6.3 km [4:48 min/km]
Crunches x 200
PM Pushups x 350

Tuesday
AM Run 8 km - 36:15 [4:32 min/km]
PM Lying Leg Raises x 300
20# DB Military Press x 300

Wednesday
AM Walk 30 min.
PM Chin-ups x 202

Thursday
AM 3 x 1km + Rest + Jog Back
1km: 3:53
1km: 3:44
1km: 3:55
3km: 13:18 [4:26 min/km]
Leg-Up Crunches x 255
PM Walk 60 min

Friday
AM Walk 30 min
PM 20# DB Curls x 240
20# DB Kickbacks x 240

Saturday
AM Walk 45 min
PM Abs Wheel x 77
EV Walk x 30 min

Sunday Walks
AM 30 Min
PM 40 Min

Fucked up my knees on Thursday. My technique isn't as good when I'm running 100% all out, which I have to do to get under 4:00min per km. I'm impressed that I beat the 4:00 min/km mark three times in a row, but my knees have been hurting since.

I haven't had any issue whatsoever before, despite racking over 75km in the past 4 weeks. It's really only when I went all out that it became an issue. I think I'll have to take the whole week off from running. It's been two days and it only got a little bit better.

Pumped to see such good progress this early in though.

 

[Bloodhy]

Home Meso #1 - Deload
PRs - BJJ - Cardio

Tuesday
PM Walk 15 min

Wednesday
AM Walk 35 min
PM Light Jog 30 min - 6.1 km [4:56min/km]
Push-ups 3 x 25
DB 20# Curls 3 x 25
DB 20# Kickbacks 3 x 25
Side Raises 20# 3 x 25
Abs Wheel 3 x 8
Chin ups 3 x 10

Friday
Walks 2 x 30 min

Saturday
PM Bike 50 min.

Sunday
AM Walk 60 min
PM Bike 45 min

Kness still are a lot better but not 100%. I'll wait until I can buy new running shoes before getting back into it; shoes might have been the issue.

Getting a lot done through this Quarantine so far:

• Read three books (Happiness Advantage, How to win friends and influence people, One flew over the cuckoo's nest)
• Done an online Beginning Spanish class. I also watched a few Spanish movies already.
• Done an online Finance class from Bloomberg. It was surprisingly interesting

Now I'm already reading the textbook and novel for my next MBA class. I start Operations Management on Tuesday. I'm pumped; this topic is right up my alley.

Also, I have been coaching a guy for the past 12 weeks and he's done his first Men's Physique show on Saturday. It was a virtual competition given the current pandemic, but I think he had fun nonetheless. Going to post the Before/After pic on my IG shortly.

 

[Bloodhy]

Home Meso #2 - Week 1
PRs - BJJ - Cardio

Monday
PM Bike 45 min
Deficit Pushups x 175
Crunches x 175

Tuesday
AM Bike 35 min
Side planks 3 x 1 min each
PM Band Facepulls x 150
20# Upright Rows x 150

Wednesday
AM Bike x 30 min
Lying Leg raises x 150
PM Walk 43 min
Chins ups x 90

Thursday
AM Bike 29 min
Planks 3 x 1:15 min each
PM Walk 45 min
Conc. Curls x 135
Band OH Tris Extensions x 135

Friday
AM Run 30 min - 6.4 km [4:43min/km]

Saturday
AM Walk 45 min

Sunday
AM Walk 75 min
Long-run 10 km - 48:32 [4:51min/km]

Finished the book "The Goal". Pretty good.

 

[Bloodhy]

Home Meso #2 - Week 2
PRs - BJJ - Cardio

Monday
AM Walk 30 min
PM Bike 27 min
Deficit push-ups x 220
Crunches x 220

Tuesday
AM Run 6 km - 28:46 [4:48min/km]
PM Facepulls x 195
DB 20# Upright Rows x 195

Wednesday
AM Bike 45 min
Side Planks 4 x 1 min each (30 sec rest)
PM Bike 26 min
Walk 33 min

Thursday
AM Bike 28 min
Bike 38 min
PM Chins ups x 117
EV Walk 30 min

Friday
AM Bike 44 min
Alt. Leg Raises x 270
PM Run 5 km 24:15 [4:51min/km]
Conc. Curls x 185
Band Horizontal Pushdowns x 185

Saturday
AM Walk 30 min

Sunday
AM Run 11 km - 54:34 [4:48min/km]

Got my new running shoes on Friday, Mizuno Wave Inspire 15 for $100!

 

[Bloodhy]

Home Meso #2 - Week 3
PRs - BJJ - Running

Monday
AM Walk 25 min
Crunches x 270
PM Bike 25 min
Deficit Push-ups x 220
DB 20# Double Curls x 90
SS Lying DB Skulls x 90

Tuesday
AM Bike 35 min
Side Planks 4 x 1:15 each
PM Facepulls x 195
SS DB Upright Rows x 195
Chin-ups x 50

Wednesday
AM Walk 70 min
PM Bike 50 min

Thursday
PM Walk 30 min
Conc. Curls x 185
SS Horizontal Band Pushdowns x 185
Push-ups x 105

Friday
AM Walk 45 min
Bike 45 min
Abs Wheel 3 x 5
PM Chins-ups x 137
DB Lateral Raises x 105

Saturday
Bike 50 min

Sunday
AM Run 5 km 23:39 [4:43min/km]
Walk 70 min
PM Bike 12 km

Getting some good traction with the weight loss right now.

 

[Bloodhy]

Home Meso #2 - Week 4
Monday
AM Bike 12 km
Walk 65 min
PM Deficit Push-ups x 250
SS Crunches x 250
Curls x 135
SS Lying Skulls x 135

Tuesday
AM Bike 35 min
Side planks 4 x 1:30 min ea
PM Facepulls x 225
SS DB Upright Rows x 225
Chins ups x 60

Wednesday
AM Bike 84 min
Abs wheel x 20
PM Walk 2 hrs
Conc. Curls x 210
SS Band pushdowns x 210

Thursday
AM Bike 12 min
Lying leg raises x 100
PM Push-ups x 150
Walk 20 min

Friday
AM Bike 1:30 hr
Curls 3 x 40,35,30
PM Walk 60 min
Chins-upx x 165

Sunday
AM Bike 1:45 hr
Chins ups 3 x 15,14,13
Abs wheel 3 x 10,9,9
PM Walk 2:30 hrs

Started the Audiobook "The Power of Now", great stuff so far.

Dropped running for now. It still hurts my knees enough to conflict with my biking/walking. As my current goal is weight loss, there's no point in limiting my total energy expenditure.

 

[Bloodhy]

Home Meso #2 - Week 5/"Deload"

Monday
AM Walk 60 min
Planks 3 x 1 min
PM Bike 9.5 km
Push ups 3 x 25
Dbl Curls 3 x 20
SS Lying Skulls 3 x 20

Tuesday
AM Bike 20 km
Side planks 3 x 1 min each
PM Walk 30 min
Band Facepulls 3 x 25
SS Upright rows 3 x 20
Chins-ups 3 x 8

Wednesday
AM Walk 60 min
Lying Leg Raises 3 x 30
PM Skip rope 7 x 30 min
Push ups 7 x 15 between rounds

Thursday
AM Bike 60 min
Cunrhces 3 x 30
PM Walk 30 min

Friday
AM Bike 65 min
DB Side delts 3 x 20
DB Dbl Curls 3 x 20
PM Skipe rope 7 x 3 min
Push ups 7 x 15 between rounds

Saturday
AM/PM Walks 2 x 35 min

Sunday
Walk 7 km

Deloaded the resistance training but increased cardio quite a bit so not really a deload. Fatigue has accumulated but I'm still having good success on the weight loss so I'll just keep going.

There's no formal plan right now in terms of training until the gyms re-open. The goal is to keep active so I'm going with how I feel.

 

[Bloodhy]

Home Meso #2 - Week 6
PRs - BJJ - Cardio

Monday
AM
Push-ups/Crunches supersets: 25 x 10+10
PM Skip rope 8 x 3 min
8 x 10 Burpees between rounds
Walk 30 min

Tuesday
AM Planks 3 x 1:30 min
Bike 21 km
PM Walk 35 min
DB Curls + Skulls Superset 15 x 10+10

Wednesday
AM Mixes Abs 5 x 30
Bike 27.5 km
PM Walk 20 min

Thursday
AM Side Planks 3 x 1:15 mine each
Bike 30 km
PM Walk 35 min

Friday
AM Planks 3 x 1:45 min
Bike 32 km

Saturday
AM Abs Wheel 5 x 5
Bike 45 km
PM Walk 70 min
Side Delts + Curls + Uprights Superset: 10 x 10+10+10

Sunday
AM Walk 60 min

155km of biking in 5 days, not bad.

My MMA gym is re-opening on Monday! Will get back into some kickboxing and BJJ. Goodlife only reopens in two weeks, so MMA will be the focus for now.

 

[Bloodhy]

2020 Meso #3 - Week 1
PRs - Grappling - Striking - Cardio

Monday
Gi - 1 hr
Muay-Thai- 1 hr

Tuesday
AM Walk 1 hr
PM Muay-Thai 1 hr
No-gi 1 hr

Wednesday
AM Walk 1 hr
PM No-gi 1 hr
Muay-Thai 1 hr

Thursday
AM Walk 1 hr
PM Muay-Thai 1 hr
No-gi 1 hr

Friday
AM Walk 1 hr
PM Open Mat - 1 hr

Saturday
AM Bike 44 km
PM Walk 2-1/2 hrs

Sunday
AM Walk 1hr

I had only trained a handful of times with the gi before. I tried it again to see if my recollection of hating it was right. Yep, not for me. I'd do no-gi every day but gi, can't do it.

There's an AM cardio boxing class in the gym next door. I signed up for a two weeks trial starting Monday. It should be interesting.

 

[Bloodhy]

2020 Random Meso #3 - Week 2
PRs - Grappling - Striking - Cardio

Monday
AM Champs Boxing 45 min
PM Bike 21 km

Tuesday
AM Champs Boxing 45 min
PM Kickboxing 60 min

Wednesday
AM Champs Boxing 45 min
PM Bike 28 km

Thursday
AM Champs Boxing 45 min
PM Kickboxing 60 min

Friday
AM Champs Boxing 45 min
PM Marathon Rolling No-Gi 60 min

Saturday
AM Bike 45 km
PM DB Bench 3 x 10 x 45#
Front Squats 2 x 10 x 135
Conv Deadlifts 2 x 10 x 185
Yates Rows 3 x 10 x 95
BB Shrugs 3 x 10 x 135
Flys Machine 1 x 10 x 90, 2 x 10 x 100
Reverse Flys 3 x 15 x 40
Lat Pulldowns 3 x 10 x 88
Landmine Russian Twists 2 x 15ea x 25
Cable Pushdowns 3 x 10 x 50
EZ Curls 3 x 10 x 50
Partial DB Side Delts 3 x 10 x 35

First day back in the weight room after 3 months off. I took it super easy as my meso hadn't officially started.
I'm going to run 5/3/1 for a bit. I think it'll complement my striking/grappling training very well, but I don't have a clue what to use for my 1RMS!

I don't know what to make of this cardio boxing class. On the plus side, it's beyond convenient. I wrap my hands in my house, walk to the building next door and get a good workout from 6:00 am to 6:45, then shower/eat and get to work on time. I can push fairly hard and get a good sweat going. Secondly, I still get to work on loosening my shoulders, keeping my defense up, bring my hands back quickly, all the regular boxing stuff. On the downside, it is a cardio boxing class. You punch to the beat which can be slower than actual boxing pace. Some of the combos I wouldn't do in a ring. And I can't really work on my own weak points as it's a class. The footwork is limited due to the current social distancing. Overall, I think it's good. The alternate would be weight training 5-6 days a week in the morning, but that doesn't line up with my short term goals.