Donovan log

[Donovan log @donovan_log]

405 bench

[Donovan log @donovan_log]

db curls SS w/ skullcrushers 4x25 @ 15lb w/ BFR bands

[Donovan log @donovan_log]

NoGi BJJ for MMA. Grappling is definitely rusty. I scramble into terrible positions about half the time.

[Donovan log @donovan_log]

2x20 giant set w/ 15lb DBs
Curls
Reverse flys
Skullcrushers
OHP

[Donovan log @donovan_log]

Intermediate Muay Thai, first day back with Muay Thai. Knee feels fine, i think I’m just gonna come every Monday to the sparring class. Maybe throw in the intermediate class. No more double classes until i get laid off again

[Donovan log @donovan_log]

Crunch w/ Harry
- chest supported row machine 2x8 @ 2pps
- preacher curls machine 12reps w/ 1+25pl8s
- seated cable row top set 190x8, this was hard haven’t done it in forever
- seated lateral raises 3x12 w/ 25s
- cable bicep curls 2x12 @ 100lb
- pull-ups 2x12

[Donovan log @donovan_log]

Boxing, knee feels fine as of now. A bit inflamed maybe but gonna put KLOW in it when i get home

[Donovan log @donovan_log]

- sled drags, 6x40m @ 3pl8s
- bench 315x1
- weighted pull-ups 4x4 +35
- alternating db curls 30 w/ 30s

[Donovan log @donovan_log]

Lift @ crunch w/ Harry
- seated press machine 2x9 @ 220
- cable tricep push downs top set 180x12
- dips 3x16
- incline db bench 70x16
- seated dip 2x8 @ 2pps
- pull-ups 1x16 (AMRAP)

[Donovan log @donovan_log]

- sled drags 10x40m @ 2.5pl8s
- cg feet up bench 245x6
- weighted pull-ups 3x6 +25lb
- 2nd incline db rows 3x16 top set 55s
- alternating db curls 30 w/ 30s

[Donovan log @donovan_log]

NoGi BJJ for MMA. First day back rolling, knee feels fine i think. Got 10 bottles of KLOW in mail.

[Donovan log @donovan_log]

- sled drags 6x40m @ 3pl8s
- bench 275x2
- pull-ups & chin-ups 6x6
- alternating db curls 30 w/ 30s

[Donovan log @donovan_log]

-bench 275x2
- pull-ups 3x8
- leg extensions top set 150x16
SS w/
- hamstring curls top set 150x10
- alternating db curls 30 w/ 30s
- RDLs 185x8
- chin-ups 3x8

[Donovan log @donovan_log]

Also did 2x10 pull-ups

[Donovan log @donovan_log]

- Sled drags 10x40m @ 2.5pl8s diet has been good. Been around 3200 cal, 160-180g protein, 400-500g carbs, and ~100g fat. Gonna increase to 4000, and start weighing myself most mornings

[Donovan log @donovan_log]

Just gonna keep fat @ 100g so i don’t get obese

[Donovan log @donovan_log]

Beginner boxing , first day back. Felt retarded with combos after 6 weeks off and 11 hour day but we ball. We’re back.

[Donovan log @donovan_log]

- sled drags 10x40m @ 2pl8s
- bench 3x2 @ 275
SS w/
- pull-ups 3x4
- cable flys 3x12 @ 55lb
SS w/
- mag grip lat pull downs 3x8 top set 200
- alternating db curls 30 w/ 30s

[Donovan log @donovan_log]

2x50 pushups

[Donovan log @donovan_log]

- bench, triple @ 275
- pull-ups 3x8
- alternating db curls 30 w/ 30s
- 45° back raises 2x12 w/ 1pl8
- leg extensions 2x12 top set 150
SS w/
- prone hamstring curls 2x12 top set 150
- 15 min stationary bike

[Donovan log @donovan_log]

- pullovers top set 2.5pps x8
- tricep push downs top set 220x8, 120x25
- chest supported row machine 160x8,10
- machine JMs top set 160x8
- seated lateral raises 3x16 w/ 20s
- shrug machine 2.5pps x12
- pull-ups AMRAP (12 reps)