Strength & Conditioning + Brazilian Jiu Jitsu: February 2024

Thursday, February 29, 2024

29-Feb Legs

Legs -

Leg extensions 6sets 30*/25*/20*/20/20/15-20

Working Weight: 4 plates then 1/2 per set for 4 sets

Leg press 4sets 30*/30*/25-30/20-25

Working Weight: 40 to 200

Banded Hack Squats 4sets 20*/20*/20/20 (green band)

Working Weight: 20/40/60

Superset with Lunges x20(BW/10/15)

Lying leg curls 5sets 25*/20*/15/12/8-10

Working Weight: 4/5/6

Wednesday, February 28, 2024

27-Feb Chest & Back

Chest & Back

Bench press 6x15*/12*/10*/8/8/6-8

Working Weight - Bar/10/20/60/92.5

Reverse grip chins 6sets max reps

Incline bb press 4x10*/8/8/6-8

Working Weight - Bar/45/70kg

Reverse grip Lat pull 4x 10*/8/6/6

Working Weight 40/60/90

Flat db flye 4x15*/12*/10/8

Working Weight - 15

T bar rows 4x 12*/10*/8/8

Working Weight - 20/40

Dips 4x10- 20

Reverse grip bb rows 4x10*/8/8/6-8

Working Weight - 55

28-Feb Calves & Delts

Calves & Delts Workout

Standing calf raises 6sets 30/30/25/20/15-20/12-15

Working weight: 10/20/30/40

Seated calf raises 3sets 15/12/10

Workibg Weight: 20/40/60

Face pulls 3x15-20

Working Weight: 17.5

Incline db laterials for rear delts - 12*/10/8

Working Weight: 5kg

Seated db presses - 15*/12/10/8-10

Working Weight: 15/17.5

Side laterials - 12*/10*/8/8

Working Weight - 7.5

Standing military press 4sets 10*/8*/8/6-8

Working Weight - bar/30/40

Wide grip upright row 3sets 10*/8/8

Working Weight - 25/35

Tuesday, February 27, 2024

26-Feb Astro

5k Astro

Lower back and hip mobility

25-Feb Walk

10k Walk

Saturday, February 24, 2024

24-Feb Legs

Legs -

Leg extensions 6sets 30*/25*/20*/20/20/15-20

Working Weight: 4 plates then 1/2 per set for 4 sets

Leg press 4sets 30*/30*/25-30/20-25

Working Weight: 40 to 200

Banded Hack Squats 4sets 20*/20*/20/20 (green band)

Working Weight: 20/40/60

Superset with Lunges x20(BW/10/15)

Lying leg curls 5sets 25*/20*/15/12/8-10

Working Weight: 4/5/6

Thursday, February 22, 2024

22-Feb Arms

Arms

Incline db curls 5sets 15*/12*/10/8/6

Working weight: 12.5/15kg

Thick bar curls 4sets 10*/8/8/6-8

Working weight: 10/15/17.5

Hammer curls 3sets 10/8/6-8

Working weight: 20

Rope pushdowns 4sets 25*/20*/15/12-15

Working weight: 7.5/10/12.5/15kg

Lying tricep extensions 4sets 15*/12*/10/8-10 (skullcrushers)

Working weight: 15/25

Single arm db tricep extensions 4sets 12*/10*/8/8 (kickbacks)

Working weight: 4/5/7.5

20-Feb Calves & Delts

Calves & Delts Workout

Standing calf raises 6sets 30/30/25/20/15-20/12-15

Working weight: 10/20/30/40

Seated calf raises 3sets 15/12/10

Workibg Weight: 20/40/60

Face pulls 3x15-20

Working Weight: 17.5

Incline db laterials for rear delts - 12*/10/8

Working Weight: 5kg

Seated db presses - 15*/12/10/8-10

Working Weight: 15/17.5

Side laterials - 12*/10*/8/8

Working Weight - 7.5

Standing military press 4sets 10*/8*/8/6-8

Working Weight - bar/30/40

Wide grip upright row 3sets 10*/8/8

Working Weight - 25/35

Tuesday, February 20, 2024

19-Feb Chest & Back / Astro

Chest & Back

Bench press 6x15*/12*/10*/8/8/6-8

Working Weight - Bar/10/20/60/92.5

Reverse grip chins 6sets max reps

Incline bb press 4x10*/8/8/6-8

Working Weight - Bar/45/70kg

Reverse grip Lat pull 4x 10*/8/6/6

Working Weight 40/60/80kg

Flat db flye 4x15*/12*/10/8

Working Weight - 15

T bar rows 4x 12*/10*/8/8

Working Weight - 20/35

Dips 4x10- 20

Reverse grip bb rows 4x10*/8/8/6-8

Working Weight - 55

5k Astro

Thursday, February 15, 2024

15-Feb Chest & Back

Chest & Back

Bench press 6x15*/12*/10*/8/8/6-8

Working Weight - Bar/10/20/60/92.5

Reverse grip chins 6sets max reps

Incline bb press 4x10*/8/8/6-8

Working Weight - Bar/45/70kg

Reverse grip Lat pull 4x 10*/8/6/6

Working Weight 40/60/80kg

Flat db flye 4x15*/12*/10/8

Working Weight - 15

T bar rows 4x 12*/10*/8/8

Working Weight - 20/35

Dips 4x10- 20

Reverse grip bb rows 4x10*/8/8/6-8

Working Weight - 50

5k walk

14-Feb Arms

Arms

Incline db curls 5sets 15*/12*/10/8/6

Working weight: 12.5/15kg

Thick bar curls 4sets 10*/8/8/6-8

Working weight: 10/15/17.5

Hammer curls 3sets 10/8/6-8

Working weight: 20

Rope pushdowns 4sets 25*/20*/15/12-15

Working weight: 7.5/10/12.5/15kg

Lying tricep extensions 4sets 15*/12*/10/8-10 (skullcrushers)

Working weight: 15/25

Single arm db tricep extensions 4sets 12*/10*/8/8 (kickbacks)

Working weight: 4/5/7.5

20min spin

Wednesday, February 14, 2024

13-Feb Calves & Delts

Calves & Delts Workout

Standing calf raises 6sets 30/30/25/20/15-20/12-15

Working weight: 10/20/30/40

Seated calf raises 3sets 15/12/10

Workibg Weight: 20/40/60

Face pulls 3x15-20

Working Weight: 17.5

Incline db laterials for rear delts - 12*/10/8

Working Weight: 5kg

Seated db presses - 15*/12/10/8-10

Working Weight: 15/17.5

Side laterials - 12*/10*/8/8

Working Weight - 7.5

Standing military press 4sets 10*/8*/8/6-8

Working Weight - bar/30/40

Wide grip upright row 3sets 10*/8/8

Working Weight - 25/35

1k row

Friday, February 9, 2024

8-Feb Legs

Legs -

Leg extensions 6sets 30*/25*/20*/20/20/15-20

Working Weight: 4 plates then 1/2 per set for 4 sets

Leg press 4sets 30*/30*/25-30/20-25

Working Weight: 40 to 200

Banded Hack Squats 4sets 20*/20*/20/20 (green band)

Working Weight: 20/40/60

Superset with Lunges x20(BW/10/15)

Lying leg curls 5sets 25*/20*/15/12/8-10

Working Weight: 4/5/6

Thursday, February 8, 2024

7-Feb Arms & Boxing

Arms

Incline db curls 5sets 15*/12*/10/8/6

Working weight: 12.5/15kg

Thick bar curls 4sets 10*/8/8/6-8

Working weight: 10/15/17.5

Hammer curls 3sets 10/8/6-8

Working weight: 20

Rope pushdowns 4sets 25*/20*/15/12-15

Working weight: 7.5/10/12.5/15kg

Lying tricep extensions 4sets 15*/12*/10/8-10 (skullcrushers)

Working weight: 15/25

Single arm db tricep extensions 4sets 12*/10*/8/8 (kickbacks)

Working weight: 4/5/7.5

45min Boxing

15min Spin

Wednesday, February 7, 2024

6-Feb Calves & Delts

Calves & Delts Workout

Standing calf raises 6sets 30/30/25/20/15-20/12-15

Working weight: 10/20/30/40

Seated calf raises 3sets 15/12/10

Workibg Weight: 20/40/60

Face pulls 3x15-20

Working Weight: 17.5

Incline db laterials for rear delts - 12*/10/8

Working Weight: 5kg

Seated db presses - 15*/12/10/8-10

Working Weight: 15/17.5

Side laterials - 12*/10*/8/8

Working Weight - 7.5

Standing military press 4sets 10*/8*/8/6-8

Working Weight - bar/30/40

Wide grip upright row 3sets 10*/8/8

Working Weight - 25/35kg

6.5k Walk

Tuesday, February 6, 2024

5-Feb Chest & Back

Chest & Back

Bench press 6x15*/12*/10*/8/8/6-8

Working Weight - Bar/10/20/60/92.5

Reverse grip chins 6sets max reps

Incline bb press 4x10*/8/8/6-8

Working Weight - Bar/45/70kg

Reverse grip Lat pull 4x 10*/8/6/6

Working Weight 40/60/80kg

Flat db flye 4x15*/12*/10/8

Working Weight - 15

T bar rows 4x 12*/10*/8/8

Working Weight - 20/35

Dips 4x10- 20

Reverse grip bb rows 4x10*/8/8/6-8

Working Weight - 50

5k Walk

4-Feb Hike

10.5k

2-Feb Legs

Legs -

Leg extensions 6sets 30*/25*/20*/20/20/15-20

Working Weight: 4 plates then 1/2 per set for 4 sets

Leg press 4sets 30*/30*/25-30/20-25

Working Weight: 40 to 200

Banded Hack Squats 4sets 20*/20*/20/20 (green band)

Working Weight: 20/40/60

Superset with Lunges x20(BW/10/15)

Lying leg curls 5sets 25*/20*/15/12/8-10

Working Weight: 4/5/6

Thursday, February 1, 2024

1-Feb Arms & Boxing

Arms

Incline db curls 5sets 15*/12*/10/8/6

Working weight: 12.5/15kg

Thick bar curls 4sets 10*/8/8/6-8

Working weight: 10/15/17.5

Hammer curls 3sets 10/8/6-8

Working weight: 17.5

Rope pushdowns 4sets 25*/20*/15/12-15

Working weight: 7.5/10/12.5/15kg

Lying tricep extensions 4sets 15*/12*/10/8-10 (skullcrushers)

Working weight: 15/25

Single arm db tricep extensions 4sets 12*/10*/8/8 (kickbacks)

Working weight: 4/5/7.5

45min Boxing

1k Row