GBJJ's Get back in the Game plan.

[gbjj]

Oct 20 - Dec 31st

Okay, I've been a slackard since my shoulder surgery and can't use it as an excuse anymore...sooo... here's the plan.
(Go Figure, I posted my goals the day the forum went down.... )

Long Term Goal: (This may take a while... ) :male-fighter1:

1- Back to a 32" Waistline
2- 100 consecutive pushups
3- 100 consecutive furey squats
4- 3 Minute Nose to Mat Bridge
5- Easily Perform Freestanding Handstands
6- 15 Consecutive Pull-ups

Short Term Goals: (I'm hoping I can accomplish this by Christmas)

1. 250 Push-ups A day (gtg)
2. 100 Furey Squats a Day (gtg)
3. 50 Pull-ups (gtg)
3. Get my Nose to the Mat.. :-), this will probably take a while...
4. Ten Consecutive Wall Walk/push-ups
5. 2-3 weeks of the DVR Routine (just to get back in the groove)

[gbjj]

Monday October 20th:

GTG 100 Pushups
Several 30 second planks at the top pushup position during the day
a few partial wall walks during the day at work
Several Handstands against the wall during the day for 30 second holds

[gbjj]

Tuesday October 21st

GTG 100 Pushups
Several 30 second planks at the top pushup position during the day
a few partial wall walks during the day at work
Several Handstands against the wall during the day for 30 second holds

Jiu-Jitsu class for cardio very light workout, I had to teach the class so I only got to roll 1 time and it was very light, but it was still a step in the right direction. My Cardio is way down since my layoff, I think If I can get back in there really hard and heavy for 2-3 weekds I'll be much better off.

[gbjj]

Wednesday October 22nd

GTG Pushups: 100 (mixture of regular and Atlas)
GTG Furey Squats: (50.... okay, it's my first day doing these...)
GTG Pull-ups: (not much time 1-2-2-1)
Handstands: 5 or 6 against the wall
Wall Walks: 5 partials

Pushups are getting easier, and I'll start increasing everything else soon... I hope... :-)

It doesn't seem like I did a lot, but I'm thankful I could get that accomplished. I'm pretty busy all day and the GTG pushups and Furey squats appear that they will be my go to excercises.

[gbjj]

Thursday October 23rd

GTG Pushups: 100 (50 Regular, 50 Furey)
GTG Furey Squats: Only had time for 40
GTG Pull-ups: 6
Handstands: 3
Wall Walks: None...

I found it really easy to knock out my pushups in increments of 20 (10 Reg, 10 Furey). So I am already noticing an increase in strength from when I started out on Monday. Still not really working out much due to my work schedule and the cold I have.. but I'm still quite focused.

I do find it amazing the funny places you can find at work to do pushups and Furey squats. back hallway, conference rooms. There is even a bar in one of the bathrooms across the stall I am using now as a pull-up bar, so if I go there and nobody is there I'll knock out a few pullups.

No Jiu-Jits tonight... cold has me down.. Headache sore throat etc... etc..

[gbjj]

Friday October 24th

GTG Pushups: 100 (50 Regular, 50 Furey)
GTG Furey Squats: 10
GTG Pull-ups: 12
Handstands: 3
Wall Walks: None...

Busy in meetings all day and rarely had any time to get anything done... but I'm pretty happy that at least I made my weekly goal of doing 100 pushups a day.

Took the weekend off.

[gbjj]

Out of town and overwhelmed with way too many things and hardly did anything for the entire week of October 27th.. Pushups here and there but not too much of anything else...

Monday, Tuesday, Wednesday of the Week of Nov 3rd I worked back in my pushups..

120 Pushups each day... :highfive: Not much but well hey... It's a start

I need to keep my goals posted where I can see them more often. I started to eat much cleaner and leaner this week as well.

[gbjj]

Thursday Nov 7th

- 120 GTG Pushups (Standard pushups arms close to the side elbows in) groups of 15 to coincide with the DVR routine
- DVR Routine
- Jiu-Jitsu class rolled times with various intensity at 7 minutes each time, plus the class time (warm ups, self-defense move, and various moves and drills)


:victory: I have found a excellent way to integrate DSR and DVR's into my routine without having to allocate a large chuck of time at the end of the day (which is usually not available).

Each time I do a set of pushups I also pick one of the DVR moves and knock out 3 to 4 good sets. This works out great because I'm fresh when I do them and I can use the pushups and the first set of the DVR move to get my muscles warm enough to get the intensity up there for the DVRs. :highfive: