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Level Up ~ val.lavigne86

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    Thanks a lot Rainbow Dragon

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      15th Nov, 2020

      Core Workout - 4 sets / no rest between exercises
      12 vups
      12 crucifixes
      10 leg raises
      22 dead bugs
      12 butt ups
      30 sitting twists
      12 crunch kicks
      24 cross crunches

      Squat Patrol
      Wk 6 ~ 224 reps -- 74 cossack / 50 sumo / 50 pulse / 50 sumo

      ~ starting tomorrow for week 7 I'll probably stick to the daily reps from here on out or close to something like it

      Square One ~ Days 10, 11, 12, 13, 14, 15, 16, 17 & 18 -- did each day as one workout in one go. Took 2 min rest between days for 8 sets.


      Daily Yoga (Day 320) ~ 20 min gen flow because everything is sore today!

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        16th Nov, 2020

        Squat Patrol
        Wk 7 ~ 83 reps (squat jacks) of 252 reps

        ~ got in a few 5 minute rounds of rolling before HIIT class. Stoked that my conditioning is getting so much better!
        Rise and Grind HIIT class ~ 6am to 7am -- massive core focus

        Muay Thai class (1 hour) ~ jab + slip + checked back kick + straight to a superman punch + step back + slip + cross / broken down into sections to learn/practice before drilling the
        entire sequence back and forth with partner

        BJJ Mod 1 class (1 hour)
        - punch defense to sit down takedown right to side control
        - basic mount sweep with based arm into armpit + grabbed gi + bridge to postured closed guard
        - crush or pressure pass to side control ~ this is quickly becoming one of my favourite guard passes It feels just awful to the person it is being done on though
        - a behind the neck grip cross collar choke from mount (high ish)

        Daily Yoga (Day 321) ~ 20 min gen flow

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          17th Nov, 2020

          Squat Patrol
          Wk 7 ~ 252 / 252 reps
          83 squat jacks
          70 cossack
          50 sumo
          49 basic
          Stationary Cycle ~ 11.1 km / 28 minutes 9 seconds / avg. 25 to 27 kph -- my comfy speed is getting faster Last week I was finishing 10 km in 30 min so nice to see some time shaved off considering this wasn't an interval ride

          Daily Yoga (Day 322) ~ 15 min hips and core

          Rock Hard Abs Workout -- done in 2 sets instead of 5 sets

          Ab Attack Workout -- all 5 sets done in one go

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            18th Nov, 2020

            Squat Patrol
            Wk 8 ~ 140 / 280 reps -- 40 sumo / 50 split / 50 split


            Daily Yoga (Day 323) ~ 15 minute full body flow


            5am rolling session ~ two 5 minute rounds in with a much heavier, experienced three striped guy and pleased that I am reacting faster and he got no submissions today. Two 5 minute rounds with the brand spanking new one stripe, much smaller chick. Getting her used to being "stuck" and feeling the use of weight to keep her somewhere to move her around. It feels nice to be able to actually real time practice everything I drill too and not have an advanced belt see it coming haha

            HIIT class (1 hour) ~ 2 rounds of 10 exercises / each exercise is 2 minutes long with 15 second rest until it's all completed. This is one of my fave days for this class, lots of core, side kicks on the heavy bag, and headstands. Stoked that I can still pull out the latter and hold it for nearly a minute!

            All Levels BJJ class (1 hour) ~ paired with a new gal who is a blue belt. She had some great tips and pointers and we are basically the same size which was a nice change of pace since everyone is typically much bigger and heavier than me. This class is normally just drills, drills, drills -- which I enjoy so much! Gimmie that glorious muscle memory, right?

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              19th Nov, 2020

              Squat Patrol
              Wk 8 ~ 280 / 280 reps -- 40 basic / 50 cossack / 50 cossack


              Daily Yoga (Day 324) ~ 20 minute full body flow

              Square One ~ Days 19, 20, 21, 22, 23, 24, 25, 26 and 27 -- each day done all in one go and around 2 minutes rest between days for nine sets

              Stationary Cycle ~ 11.5 km / 27 minutes 34 seconds / avg. 26 to 31 kph -- just motoring today

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                20th to 24th Nov, 2020

                ~ finished Wk 8 and 9 of Squat Patrol and now halfway through week 10
                ~ finished Square One Program
                ~ a stationary cycle thrown in there at least twice
                ~ started Xpress Tone and Fireheart Programs
                ~ continued daily yoga + BJJ/Muay Thai/HIIT classes until Mon as things are shut down again because of COVID. It's only supposed to be two weeks, but I think it'll be until after Christmas honestly before they start back up.

                25th Nov, 2020

                Squat Patrol
                Wk 10 ~ 192 / 336 reps -- 48 sumo today


                Daily Yoga (Day 330) ~ 15 min side body and hip opening

                Spartan Trials ~ Days 1, 2, 3, 4 and 5 -- all on level 3 and done with as little, or no rest, between sets for each day

                Xpress Tone ~ Day 5 done

                Fireheart ~ Day 5 / 5 sets -- done in 3 sets instead of 5

                ~ with the club being closed down again, and likely for longer than anticipated, I've tripled up my programs for the time being. To be re-evaluated as the days/weeks move on and how I am physically feeling. I want to make sure I don't get sucked into the video game vortex like I did in the spring and gain back the 10 lbs I've lost over the last 2-3 months

                Hope everyone is happy and healthy!

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                  HAPPY Badge Day

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                      HellYeah -- thanks man!

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                        WSMC27 --

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                          Happy Badge Day!

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                            Congratulations on completing Square One!

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                              Happy birthday

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                                Happy birthday

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