Bodyweight Training: Pull Ups + Dips

1a. Pull Ups

10 x BW
8 x BW
8 x BW
8 x BW
8 x BW
8 x BW

1b. Dips

12 x BW
12 x BW
12 x BW
10 x BW
8 x BW

2. Squats

Worked up to 315lbs x 1

3. Leg Curls

60lbs x 10
70lbs x 10
60lbs x 10

Dark Side Training: Overhead Press, Chin Ups & Squats

1. Overhead Press

135lbs x 3 x 8 sets
125lbs x 3 x 2 sets

2. Chin Ups

x 6 BW
x 8 BW
x 8 BW
20lbs x 3 x 3 sets
35lbs x 3
45lbs x 3
x 10 BW

3. Squats

295lbs x 2 x 5 sets
315lbs x 1
270lbs x 3 x 3 sets
270lbs x 5

Dark Side Training: Overhead Press

A.M - BJJ Training



P.M - Overhead Press

1. Overhead Press

90 x 10
115 x 5
125 x 10 (PR)


2. Chin Ups

3 x 8


3. BB Curls

3 x 12 w/ 45lbs (10 seconds rest between sets) - 3-5 second eccentric

Dark Side Training - Deadlifts & DB Bench

1. Deadlift

315 x 2
360 x 2
405 x 2
450 x 1
405 x 1
315 x 2

2. DB Bench

55 x 10
80 x 10
75 x 10
65 x 10
55 x 12

3.  Lat Pull Downs

100 x 10
130 x 5
160 x 12

Bodyweight Conditioning - BW Squats, Close Grip Push Ups and Neck Bridges

1. Neck Bridges

2 x 20 reps

+ 1 minute hold

2. BW Squats

1 set x 100
1 set x 50

3. Close Grip Push Ups

2 sets x 20 reps

Dark Side Training - Squats

1. Squats


Worked up to 295lbs x 6 (PR)

2. Leg Press (Drop Set)

400lbs x 10
300lbs x 12
200lbs x 10
100lbs x 30

3. Leg Curls

50lbs x 10
60lbs x 10
70lbs x 8 + 2 half reps
50lbs x 10

4. BB Curls

45lbs x 10 x 3 sets (10 seconds rest between sets)
80lbs x 8

5. Lat Pull Downs

150lbs x 10 x 2 sets

Dark Side Training - Overhead Press

A.M Training


1. Bodyweight Squats

1 set x 50 reps


2. Push Ups

2 sets x 25 reps



P.M Training

1. Seated Cable Row

215lbs (not a typo- this machine was much easier for some reason lol) x 8
190lbs x 8
170lbs x 8



2. Overhead Press

120 x 10
115 x 6

3.  Chin Ups

2 sets x 5 reps


4. Push Ups

5 sets x 20 reps

5. Neck Bridge

x 20, 10, 15, 20

6. Bodyweight Squats

2 sets x 50 reps

Evening Bodyweight Conditioning - BW Squats + Push Ups

1. Bodyweight Squats

Total 110 reps

1 set x 50
1 set x 60


2. Push Ups

Total 110 reps

4 sets x 25
1 set x 10

Bodyweight Conditioning - Push Ups and BW Squats

1. BJJ - 1 hour

2. Bodyweight Squats

Total 105 reps

1 x 50 reps
1 x 55 reps

3. Push Ups

Total 105 reps

4 x 20 reps
1 x 25 reps

Dark Side Training: Deadlifts

1. Deadlift

Worked up to 340lbs x 10

Note: Low back still hasn't recovered from the squatting on Sunday.


2.  Bicep Curls

70lbs x 8 x 2 sets
70lbs x 10 x 1 set


3.  Seated Cable Row

100lbs x 10 x 3 sets


4.  Neck Bridge

3 minute hold

5. DB Bench

85 x 7 (PR)
90 x 4

6. Push Ups

100 reps

7. Bodyweight Squats

100 reps

Bodyweight Conditioning - Neck Bridge, Push Ups, Bodyweight Squats

1. Neck Bridge

Hold for 3 minutes


2. Push Ups

100 reps

3. Bodyweight Squats

100 reps

Dark Side Training - Squats

1.  Squats

140 x 5
180 x 4
210 x 3
245 x 2
280 x 1
245 x 15 (PR)

2. Chin Ups

BW x 8
BW x 8
20lbs x 6
BW x 8

3. DB Incline Bench

65lbs x 10 x 3 sets

4a. Leg Extensions (Focus on contraction)

50lbs x 20
60lbs x 20


4b. Leg Curls (Focus on contraction)

50lbs x 15
60lbs x 15

Dark Side Training - Deadlifts & Overhead Press

1. Deadlift

270 x 4
295 x 3
340 x 2
405 x 1

340 x 15 (Big PR- 315 x 15 last week)

2. Overhead Press

115 x 10
100 x 13


3. Dips

2 x 12, 10

4. Chin Ups

4 sets of 5

5. Lat Pull Downs

130 x 12
140 x 12
120 x 12

Bodyweight Conditioning - Burpees+ BW Squats + Push Ups

1. Burpees

1 x 20 reps
8 x 10 reps

2. BW Squats

4 x 25 reps (20-30 second rest between sets)


3. Push Ups

5 x 20 reps

Dark Side Training: DB Bench

1. Neutral Grip DB Bench

50x10
60x10
85x6 (PR)
80x6
60x10

2. Chin Ups - 40 total reps

10
6
8
8
8

3.  Push Ups

5 x 20 reps

Dark Side Training: Bench + Squat

1st November 


1. DB Bench

4 x 8-10


2. Cable Rows

2 x 15


3. 1km run - 5 minutes 30 seconds and then walked 10 minutes



4th November - Disappointing session today considering I did 270 x 12 last week..


1. Squat

295 x 4
270 x 6
245 x 5

2a. Leg Extensions

80lbs x 20
120lbs x 20
110lbs x 20
100lbs x 20


2b. Swiss Ball Hamstring Curls

BW x 15
BW x 20
BW x 20
BW x 25

3. Close Grip Chin Ups

BW x 11, 8, 8, 8, 8 = 43 total reps