[Bram Wiley]

Dec 3rd

Weighted Chins 40lbs x 5, 50lbs x 4, 60lbs x 3, 70lbs x 2, 80lbs x 1
Renegade Rows 35's x 8 each arm x 2 sets
Bulgarian Split-Squat Jumps -- Right Leg x 8 x 3 sets, Left Leg x 8 x 3 sets
Wide-Grip Pull-Ups x 10, Wide-Grip Chins x 8, Wide-Grip Pulls x 8
DB Swings 40lbs x 15 x 3 sets
Explosive 1-Leg Hamstring Curl 70lbs x 10 each leg, 80lbs x 8 each leg x 2 sets

Later on went for a 34 minute run, from work down to the tennis courts and back. Hard pace for the first half. My calves felt weak though (last week, I trained them prior to running and they felt robot strong) and so I'm going to cut one of the hamstring exercises from today and substitute it with calf raises for my next workout.

EDIT ------------------------------

My bad for not looking at the sticky. For my goals it's just generally being in good shape, if not great.

I have problems with controlling my volume because I love working out, but almost without fail on high volume I overtrain, lose appetite, etc. My goal is 20 sets or less per workout to prevent this, but I have to keep reminding myself.

If you have any questions, please ask!

[Klotz]

What are your goals?
What's your rotine like?

[Bram Wiley]

Goal is well-rounded fitness and minimal to zero injuries.

I lift on a 4-day split

Day 1 Back and Light Legs
Day 2 Chest and Light Shoulders
Day 4 Legs and Light Back
Day 5 Shoulders and Light Chest

Cardio I do on Day 6 or later in the day after my leg days.

I also train BJJ, and my lifting is aimed at helping that, but my first priority right now is lifting and running.

[Bram Wiley]

Dec 4th

I got a spot on the last 2 sets of bench to get it to lockout. But the spot was very inconsistent, it felt like I was getting help mostly on one side. It totally fucked me up and I missed the last 2 sets of getting my full effort in. 100's would have been a PR so I was pissed, but whatever. Hopefully next week it will go up fine.

DB Bench 80's x 5, 85's x 4, 90's x 3, 95's x 1, 100's x 0
Pike Push-Ups -- toes on bench x 9, toes x 6 + 11 from knees, 20 from knees
Close-Grip Bench 135 x 10, 145 x 6PR, 155 x 5PR
DB Farmer's Walk 70's x lap of gym, 60's x lap of gym x 2
Hanging Leg Raises w. Twist x 4 + 16 Knee Raises, 4 + 11 Knee Raises
Seated Reverse Fly 45lbs x 17, 37.5lbs x 15, 32.5lbs x 15

The PR's on close-grip bench were weight PR's, I've never gone over 135 before. I got inspired after reading x-trainer's log to add a finisher, so I cut out a set of the leg raises and subbed it with the alligator walks.

Finisher: Alligator Walks x 4 trips across aerobics room

[Bram Wiley]

Dec 5th

Windmills 15lbs x 5 each side x 2 sets
Off-Bench Crunches x 20, about 20
Lying Leg Raise + Hip Extension x 15, 9

[Bram Wiley]

Dec 6th

Back Squat 275 x 2, 280 x 2, 285 x 2, 290 x 2, 295 x 1
BSS -- front foot on aerobics step 20's x 10 each leg, 22.5's x 8 each leg
GHR -- folding at hips +35lbs x 8, +25lbs x 6
Calf Raise in Smith Machine 70lbs x 25, 20, 50lbs x 20 (toes out)
Chest-Supported BB Row 85lbs x 18, 95lbs x 15, 105lbs x 10

Lat Pulldown UG 140lbs x 12, OG 140lbs x 13, UG 140lbs x 13
this was supposed to be super-setted with
45 Degree Back Extensions +25lbs x 15 x 3 sets
but I ended up doing them separate

On the GHR's, I leaned forwards at the top which made them a hell of a lot tougher. And 295 is the heaviest I've gone since June of last year, so boo-yah.

[Bram Wiley]

Dec 7th

Standing Shoulder Press 115 x 2, 125 x 2, 130 x 2, 135 x 2, 140 x 1
1-Arm DB Push-Press 55lbs x 8 each side x 2 sets
Windmills 55lbs x 5 each side x 2 sets
Hanging Leg Raises x 8 + 12 Knee Raises, 18 Knee Raises, 14 Knee Raises
Push-ups -- couple different kinds x 100 total

[Bram Wiley]

Dec 8th

We had a belt promotion today, a pair of very talented blue belts (and among my favorite training partners) got their purples. My buddy was very disappointed to not get his, he trains 5-6 days a week often twice a day, but for whatever reason didn't get it.

I was surprised to get 2 stripes on my blue belt. You can get promoted at my school to the next belt with no stripes, it's just an indicator that you've distinguished yourself a bit.

A visiting student from an affiliate school got his blue belt and his teacher made some comments about how he gives a number of the purples trouble. After the ceremony finished me and him rolled for a while.

I have to be honest that describing how I do in my notes when rolling seems to psyche me out. It turns training into an ego experience and then I get caught up in it, so I will leave out how I did today.

After we rolled, I got a chance to talk to his instructor about some half-guard passing info.

When doing my turned out half-guard pass:

Keep my head on his chest/stomach looking down at his feet.

An alternate way of passing is to under-hook the leg and pry his half-guard apart with the leg and arm, this works both Gi and No-Gi.

When doing my turned in half-guard pass:

Keep my weight over his inside shoulder to pin him and keep my balance. Step my foot up high and walk up, instead of just out, to prevent him getting a hook. Finally, switch my hips before stepping on his leg. This reduces the catch of his hooking leg.

[Tamil]

Hm, I've never heard of alligator walks, but I'll be sure to try it out now.

[Bram Wiley]

Alligator Walks:

http://www.mensfitness.com/workout/96

I do them with my feet on a towel on a hard wood floor.

Dec 10th

Weighted Chins 65lbs x 3, 80lbs x 2, 90lbs x 1
Renegade Rows 35's x 8 each arm, 40's x 8 each arm, 45's x 6 each arm
Lat Pull-down UG 140lbs x 15, OG 160lbs x 12, UG 160lbs x 12
Push-Ups x 100 (sets of feet elevated, 1 hand on medicine ball, clapping)
Standing Cable Alt. Press 35lbs x 15 each arm x 2 sets, 40lbs x 15 each arm
Machine Reverse Fly 60lbs x 15 x 2 sets, 45lbs x 15