Yael's 2011 Log

[Yael Grauer]

Easing into a workout after the holidays, which included lots of travel and missed jiu jitsu.

Day 1
Never Gymless Beginner Training Plan (which I'll do for a week)
20 pushups
8 body rows (on the Jungle Gym)
25 bw squats
8 pike presses

JG workout:
10 60-degree chin-ups
10 60-degree pushups
10 assisted lunges
10 leg curls
10 reg. curls
10 tricep exensions

posterior chain: none today
pull-ups: 10 assisted

[Yael Grauer]

Day 2 - BJJ and core
BJJ--spider guard to triangle and various spider guard/pit guard sweeps and sweep to oma
core--3 circuit sets of 10 crunches, 20 lying hip swings and plank for time

[Yael Grauer]

Day 3
band chest press X 8
band high pulls X 10
bw squats X 25
band good mornings X 10
table dips X 8
random Jungle Gym XT stuff X 10

[Yael Grauer]

day 4
two hours of BJJ... shots, counter to oma, counter to oma attempt/armbar, rolling
core workout: 3 circuits of 15 v-ups, 20 supermans, chinnies to burn

[Yael Grauer]

Day 5
skipping jits today to have a party, which in retrospect is dumb b/c the only people I know coming other than relatives are from my gym, and are coming after class. lol

so I did
15 diamond pushups
8 body rows (jungle gym)
25 bw squats
10 hamstring curls (jungle gym)
8 pike presses

[Yael Grauer]

Day 6 + 7 rest (missed BJJ today to spend time with visiting family)

[Yael Grauer]

Week 2: I only worked out (BJJ) on Tues and Wed, but stayed super late on Tues to roll and Wed. I was visiting an all-women's BJJ school. Thursday had to get my computer fixed at the last minute, Friday went to see U of M wrestling, then taught a workshop Sat. morning. Honestly was very sore/recovering though.

[Yael Grauer]

Week 3: BJJ on Tues, Fri and Sat... need to start incorporating my strength training into my workouts again but this weather makes me lazy and tired, and not having access to a gym makes me lazy. so I'm trying to decide between several pre-written workouts I have access to.

[Yael Grauer]

Three jits classes and some TRX work. Still working on the details for S&C but haven't been doing much other than BJJ, work and sleep.

[Yael Grauer]

All right, decided I wanted to kick things up into high gear so a friend of mine is helping me with a workout plan. Goal is to get to 15% BF.

Pretest numbers:
max pushups - 40
max situps - 141
pullups with max resistance - 6
max curl is 30 lbs on my right hand and 25 on my left
max press is 35 right hand 30 on left. i can do a ton more on a barbell though
max lat raise was only 15. lame! but i am used to full body stuff not isolated
100 burpees = 7:45