Dark Side Training

1. Overhead Press

Just messed around and got a pump.

2. Squat

270 x 1
235 x 12

3. Stiff Legged Deadlift

135 x 5
180 x 5
205 x 12
180 x 12

4. Lat Pull Downs

Total 100 reps (100-120lbs)


5. Brazilian Jiu Jitsu

Closed guard practice

Conditioning: Jump Rope

30 seconds x intense jump roping
30 seconds x VERY EASY jump roping

25 minutes

Dark Side Training - Chest, Shoulders, Triceps & Back

1.DB Bench

45lbs x 10
50lbs x 10
80lbs x 10, 2, 1 (Rest Pause)

2.DB Overhead Press

50lbs x 10
35lbs x 15, 6, 5 (Rest Pause)

3.DB Triceps Extensions

30lbs x 8
45lbs x 8
60lbs x 8
50lbs x 10, 5, 5 (Rest Pause)
45lbs x 10

4. Lat pull downs

80lbs x 10
100lbs x 20, 8, 5 (Rest Pause)


5. T-Bar Rows

75lbs x 8 x 2 sets
60lbs x 8

6. Cable Rows

 80lbs x 20, 12, 8 (Rest Pause)

Brazilian Jiu Jitsu + Burpees

AM Training


1 hour of Brazilian Jiu Jitsu Class - Rear Naked Choke work + rolling



PM Training

30 seconds x Burpees
30 seconds x Shadow Boxing
30 seconds x Burpees
30 seconds x Shadow Boxing

1 minute rest


Repeat 3 times.

(4 x 2 minute rounds)

Warrior Challenge

1. Max Chin Ups in 1 minute

15 reps

(My brother did a VERY poor job of filming this)


15 seconds rest

2.  Max Push Ups in 1 minute


45 reps


15 seconds rest

3. Max Sit Ups in 1 minute

(I did these incorrectly)


18 reps

15 seconds rest

4. Max Bodyweight Squats in 2 minutes


85 reps

Work Capacity

30 Burpees
30 Push Ups
60 Bodyweight Squats
30 Sit Ups

(In 2 minutes)
10 Upa's
10 Leg Triangles
6 Hip Escapes (3 Left & 3 Right)
10 Leg Circles (Left and Right)
10 Bridges
5 Single leg bridges (Left and Right)

Dark Side Training # 2

1. DB Curls

Worked up to 35lbs x 12, 5, 3


2. Hammer DB Curls

25lbs x 12
35lbs x 12


3. Leg Curls

50lbs x 10
80lbs x 12

Immediately

60lbs x 7, 6


4. Squats

315lbs x 1

295lbs x 3.5 (Failed number 4)

Note: Never tried to pre-exhaust before squatting.

5. BJJ practice

Guard attacks and escapes.

Dark Side Training # 1

1. DB Incline Bench Press

75lbs x 11 RP


2. Klokov Press

75lbs x 7,4,4 RP

3. Reverse Grip Floor Press

135lbs x 18 RP

4. Lat Pull Downs

120lbs  x 25 RP

5. Deadlift

Worked up to 360lbs x 8

Note: Just tried to get a pump today.


6. BJJ Practice

Rolled for 30 minutes with my brother practicing technique.

Squat ＋ BJJ

1. Squat

Worked up to 315 x 1 then 305 x 3

2. BW One Legged Squats

1 x 50 reps / leg


3. Leg Curls

1 set of 20


4. BJJ practice


Practiced escapes from side mount and mount.

Work Capacity

30 Burpees
30 Push Ups
60 Bodyweight Squats
30 Sit Ups
Shadow Boxing x 2 minutes


Increased Burpees, Push ups and sit ups by 5 reps each and bodyweight squats by 10 reps.

Reverse Grip Bench Press

1. Reverse Grip Bench Press

Worked up to 190lbs x 5

Super set with Pull Ups

6 sets of 5 reps
1 set of 10 reps


2. Klokov Press

65lbs x 10 x 5 sets

Super set with Chest supported Rows

90lbs x 10
90lbs x 20
50lbs x 20
70lbs x 20
80lbs x 20

3. Neck Harness

35lbs x 50

Weightless neck flexions x 50

4. Brazilian Jiu Jitsu Practice

40 minutes

Brazilian Jiu Jit-su + Turkish Get Ups

1. Turkish Get Ups



Worked up to 2 set of 3 reps w/ 12kg (26lbs)

1 set of 3 w/ 16kg (35lbs)

- Just worked on the movement today.

2. Brazilian Jiu Jitsu Practice


Worked on refining side control escapes and mount position

Brazilian Jiu-Jitsu + Squats & Press + Brazilian Jiu-Jitsu

1. Brazilian Jiu Jitsu (Open Mat 1 hour 45 minutes)

11am to 12:45pm


Worked on Side Mount and Mount escapes.


2. Squat



205lbs x 5
225lbs x 5
260lbs x 8
315 x 1

3. Press

95lbs x 5
115lbs x 5
130lbs x 5

4. Incline DB Bench

55lbs x 10
65lbs x 10
55lbs x 10

3. Pull Ups

3 sets x 5 reps

4. Lat Pull Downs

120lbs x 20
100lbs x 20
100lbs x 20
100lbs x 20
80lbs x 20

5. Brazilian Jiu-Jitsu

30 minutes practice with brother

Work Capacity + Sprained Ankle

I haven't been logging for the past few days because I sprained my ankle during Brazilian Jiu-Jitsu practice- someone sat on it lol.



Anyway, my ankle feels a little bit better although it still feels a bit stiff.


25 Burpees
25 Push Ups
50 BW Squats
25 Sit Ups
Shadow Boxing x 2 minutes

Squat + Deadlift

1. Squat

Bar x 10 x 2 sets
90lbs x 3
135lbs x 2
180lbs x 2 x 2 sets
205lbs x 1
225lbs x 1
245lbs x 1
270lbs x 1
295lbs x 1 (Belt)
315lbs x 1 (Belt)
335lbs x 1 (Belt - Bodyweight PR)

2. Deadlift

Worked up to 405lbs x 1

3. Chin Ups

3 sets of 5 reps

4. Seated Cable Rows

80lbs x 25
80lbs x 25
60lbs x 25
80lbs x 25

5. Brazilian Jiu Jitsu practice