Dark Side Training - Deadlifts

1. Overhead Press

120 x 10
90 x 12


2. Deadlift

Worked up to 315 x 15 (PR - I think.)

3. Leg Extensions

40 x 20
60 x 20
80 x 20
100 x 20
80 x 20

4. Chin Ups

2 x 6

5.  Hammer Strength Incline Press

45/side x 15
55/side x 15
60/side x 15

6. Bicep Curls

Empty bar x 12
55 x 12
65 x 8

7. Lat Pulldowns

150 x 10 x 3 sets

Dark Side Training - Squats

1. Squats

Worked up to 270lbs x 12 (PR)

2. Deadlift

360lbs x 1

3. Leg Extensions

4 x 20

60 x 20
80 x 20
100 x 20
90 x 20

4. Leg Curls

4 x 10-12

50 x 12
80 x 10
60 x 12
50 x 12

5. Seated Calf Raises

90lbs x 30 reps (Normal 10, Toes In 10, Toes Out 10)

Dark Side Training -DB Bench & Stiff Leg Deadlifts

1. DB Bench

55x10

65x10

85x5

70x12

65x10

2. Close Grip Chins

3 x 8

3. Elevated Stiff Leg Deadlifts

135x10

180x8

225x6

270x10

245x10

4. Rows

100x10

120x10

140x12

100x20

5. Lat Pulldowns

120x10

150x8

110x12

130x10

120x12

Bodyweight Conditioning - Burpees, Push Ups, Squats, Sit Up

1. 50 Burpees
    50 Push Ups
    100 Bodyweight Squats
    50 Sit Ups

Dark Side Training - OHP & Squats

1. Overhead Press

115 x 11

1 minute rest

115 x 5


2. Squats

150 x 5
180 x 4
225 x 3
250 x 2
295 x 1

250 x 13 (PR)
225 x 10 (High Bar)

3. Pull Ups

3 sets x 5 reps (Focused on back stretch)

4. Bicep Curls (Run the rack)

40lbs x 8
35lbs x 8
30lbs x 6
25lbs x 12

5. 20lb Plate Front Raise

4 sets x 25 reps


6. Seated Calf Raises (3 second eccentric)

50lbs x 30  (10 toes forward, 10 toes in, 10 toes out)



7. Leg Curls (Slow eccentric)

40lbs x 12
60lbs x 10
60lbs x 8
50lbs x 8   (5 second eccentric)

Dark Side Training - BJJ & Weights

A.M. Workout


BJJ - 1 hour practice


P.M. Workout

1. Reverse Grip Bench

Worked up to 165lbs x 10

2. Stiff Leg Deadlifts


Conventional Deadlift 360x 1

Stiff Leg: 135 x 15, 180 x 8, 315 x 5, 270 x 8


3. DB Incline Bench

50x10
60x8
50x15
50x8


4. BJJ - 30 minutes practice with friend



5. Lat Pulldowns

110x15 -Pronated
120x12-Pronated
150x6-Supinated
120x8- Supinated
100x8- Supinated


6. Seated Cable Rows

100x12
120x10
140x8
120x15

Dark Side Training- OHP, Squats, DB Incline Bench, Rows, Curls, Leg Curls

1. Overhead Press

135 x 3
110 x 10

2. Squats

285 x 1
250 x 12

3. DB Incline Bench

35 x 15
55 x 15
60 x 12
55 x 10
65 x 8

4a. Hammer Strength Rows (Weight is per hand)

45 x 20
55 x 12
65 x 12
80 x 12
45 x 20
55 x 12

4b. T-Bar Rows

50 x 15
60 x 12
60 x 12

5. Empty Bar Curls

60 reps (in one go)

6. Leg Curls

40 x 15
50 x 12
60 x 10
50 x 8


7. BJJ practice - 30 minutes

Tabata Conditioning - Burpees, Push Ups, Bodyweight Squats and Jumping Jacks

1.  Warm Up

100 Jumping Jacks
10 Burpees
10 Push Ups
10 Bodyweight Squats


2. Tabata Intervals 4 minutes - 20 seconds on/10 seconds off - x 4 circuits


a. Burpees - 4 minutes

IMMEDIATELY followed by:

b. Push Ups - 4 minutes

IMMEDIATELY followed by

c. Bodyweight Squats - 4 minutes

IMMEDIATELY followed by

d. Jumping Jacks - 4 minutes

Dark Side Training - Reverse Grip Bench, Pulldowns, Incline Machine Press, Stiff Leg Deads & Seated Rows

1. Reverse Grip Bench Press

6 x 15, 12, 10, 8, 6, 2

90 x 15
115 x 12
135 x 10
155 x 8
160 x 6
180 x 2
205 x 2 (Failed 3rd)

2. Pulldowns

5 x 12, 10, 10, 8, 8

100 x 12
110 x 10 (Supinated)
120 x 10 (Supinated)
130 x 8 (Supinated)
100 x 8 (Pronated)

3. Incline Machine Press

5 x 12, 10, 8, 8, 6

90 x 12
110 x 10
130 x 8 x 2
150 x 6


4. Elevated Stiff Leg Deadlifts

5 x 12, 10, 8, 6, 6

135 x 12
180 x 10
205 x 8
225 x 6
245 x 6

5. Seated Cable Row

5 x 10, 8, 8, 6, 6

100 x 10
120 x 8 x 2
140 x 6
160 x 6

Dark Side Training - Overhead Press, Squats, Chins, Leg Curls & Lat Pull Downs

1. Overhead Press

100lbs x 16 - 1 minute rest, 8

2. Squats

275lbs x 1

235lbs x 15
205lbs x 20

3. Leg Curls

50lbs x 15
60lbs x 10
50lbs x 10
40lbs x 8

4. Chin Ups

3 Reps
8 Reps
8 Reps
5 Reps
Mixed Grip x 6
5 Reps

5. Lat Pull Downs

100lbs x 12
120lbs x 12
120lbs x 12
120lbs x 8

6. BJJ Practice 20 minutes

Anaerobic Blackjack - Burpees and Push Ups

1. Burpees & Push Ups


I completed this in 55 minutes and 44 seconds- although this time, I didn't do Dive Bomber Push ups.

Last time: 1 hour and 19 minutes and 39 seconds

20 Burpees
1 Push up

19 Burpees
2 Push ups

18 Burpees
3 Push Ups


17 Burpees
4 Push Ups


16 Burpees
5 Push Ups


15 Burpees
6 Push Ups


14 Burpees
7 Push Ups


13 Burpees
8 Push Ups


12 Burpees
9 Push Ups


11 Burpees
10 Push Ups

10 Burpees
11 Push Ups

9 Burpees
12 Push Ups

8 Burpees
13 Push Ups

7 Burpees
14 Push Ups

6 Burpees
15 Push Ups

5 Burpees
16 Push Ups

4 Burpees
17 Push Ups

3 Burpees
18 Push Ups

2 Burpees
19 Push Ups

1 Burpee
20 Push Ups

Burpees, Sit Ups and Push Ups

1. 10 Minutes Non Stop:

Burpees x 30 seconds
Sit Ups x 30 seconds


2. 50 Push Ups

Manual Labor + Dark Side Training

1. 5 Hours of digging @ work lol.



2.  Reverse Grip Bench Press

180lbs x 5
155lbs x 10 - 1 minute rest - 155lbs x 5


3. Leg Press

300lbs x 15
400lbs x 15
200lbs x 50 (Rest pause)


4. Pull Ups
2 x 6 reps BW

5. Seated Cable Rows (variety of grips)

80lbs x 100 total reps (Sets of 20)

6. BB Shrugs

135lbs x 100 reps

7.  BJJ Practice

30 minutes BJJ practice with brother

100 Burpees and 100 Sit Ups

1.10 x 10 Burpees

60 seconds rest between sets


IMMEDIATELY

2. 10 x 10 Sit Ups

60 seconds rest between sets