Monday – AM NoGi + PM NoGi + Muay Thai

Date:

Readiness:

Sleep
Sore
Energy
Avg
4-5: Full | 3: Priority+Good | ≤2: Priority only

Morning

  • Drink water
  • Make bed
  • Take weight
  • Brush teeth
  • Pray
  • Workout
  • Movement kata
  • AM supps (creatine, mushrooms, boron)
  • Wash face

Work Habits

  • Drink cacao
  • Move 10
  • Duolingo
  • BJJ tape study
  • Roll reflection
  • Budget review
  • Log food / IIFYM

Night

  • Wash face
  • Brush teeth
  • Collagen (drink)
  • PM supps (sleep stack, taurine)
  • Red light
  • Prayer of Examen
  • Read 10+ pages
  • Night kata
  • Breathwork

Work 3/3/3

Hour 1 Hour 2 Hour 3 Focus blocks completed

Important

  • ___________________
  • ___________________
  • ___________________

Urgent

  • ___________________
  • ___________________
  • ___________________

Other

  • ___________________
  • ___________________
  • ___________________

AM – NoGi Drilling (30 min)

  • Attended
  • Positional focus: _____________
  • Drilling reps: ___

Sauna (15-20 min)

  • Completed
  • Recovery + mental reset

PM – NoGi (1hr)

  • Attended class
  • Drilled technique
  • Rolled _____ rounds
  • Positional sparring: _____________

Muay Thai (Cardio/Conditioning)

  • Attended
  • Light rolls after (optional)

Training Notes

Notes / Wins / Adjustments

Tuesday – AM NoGi + Gym A + PM Gi (HEAVY)

Date:

Readiness:

Sleep
Sore
Energy
Avg
4-5: Full | 3: Priority+Good | ≤2: Priority only

Morning

  • Drink water
  • Make bed
  • Take weight
  • Brush teeth
  • Pray
  • Workout
  • Movement kata
  • AM supps (creatine, mushrooms, boron)
  • Wash face

Work Habits

  • Drink cacao
  • Move 10
  • Duolingo
  • BJJ tape study
  • Roll reflection
  • Budget review
  • Log food / IIFYM

Night

  • Wash face
  • Brush teeth
  • Collagen (drink)
  • PM supps (sleep stack, taurine)
  • Red light
  • Prayer of Examen
  • Read 10+ pages
  • Night kata
  • Breathwork

Work 3/3/3

Hour 1 Hour 2 Hour 3 Focus blocks completed

Important

  • ___________________
  • ___________________
  • ___________________

Urgent

  • ___________________
  • ___________________
  • ___________________

Other

  • ___________________
  • ___________________
  • ___________________

AM – NoGi Drilling (30 min)

  • Attended
  • Positional focus: _____________

Gym Day A – Squat / Horizontal

See workout log for details

  • Warmup
  • Barbell
  • Calisthenics
  • Abs
  • Neck
Time: _______ | Intensity: ___/10

PM – Gi

  • Attended class
  • Drilled technique
  • Rolled _____ rounds

Heavy Day Checklist

Notes / Wins / Adjustments

Wednesday – AM NoGi Only (LIGHT DAY)

Date:

Readiness:

Sleep
Sore
Energy
Avg
4-5: Full | 3: Priority+Good | ≤2: Priority only

Morning

  • Drink water
  • Make bed
  • Take weight
  • Brush teeth
  • Pray
  • Workout
  • Movement kata
  • AM supps (creatine, mushrooms, boron)
  • Wash face

Work Habits

  • Drink cacao
  • Move 10
  • Duolingo
  • BJJ tape study
  • Roll reflection
  • Budget review
  • Log food / IIFYM

Night

  • Wash face
  • Brush teeth
  • Collagen (drink)
  • PM supps (sleep stack, taurine)
  • Red light
  • Prayer of Examen
  • Read 10+ pages
  • Night kata
  • Breathwork

Work 3/3/3

Hour 1 Hour 2 Hour 3 Focus blocks completed

Important

  • ___________________
  • ___________________
  • ___________________

Urgent

  • ___________________
  • ___________________
  • ___________________

Other

  • ___________________
  • ___________________
  • ___________________

AM – NoGi Drilling (30 min)

  • Attended
  • Positional focus: _____________
  • Drilling reps: ___
  • Positional sparring: _____________

Light Day Recovery

No gym, no PM session. Use this day to recover from Tue and prep for Thu.

  • Extra sleep / nap
  • Mobility work
  • Tape study
  • Meal prep

Notes / Wins / Adjustments

Thursday – AM NoGi + Gym B + PM Gi (HEAVY)

Date:

Readiness:

Sleep
Sore
Energy
Avg
4-5: Full | 3: Priority+Good | ≤2: Priority only

Morning

  • Drink water
  • Make bed
  • Take weight
  • Brush teeth
  • Pray
  • Workout
  • Movement kata
  • AM supps (creatine, mushrooms, boron)
  • Wash face

Work Habits

  • Drink cacao
  • Move 10
  • Duolingo
  • BJJ tape study
  • Roll reflection
  • Budget review
  • Log food / IIFYM

Night

  • Wash face
  • Brush teeth
  • Collagen (drink)
  • PM supps (sleep stack, taurine)
  • Red light
  • Prayer of Examen
  • Read 10+ pages
  • Night kata
  • Breathwork

Work 3/3/3

Hour 1 Hour 2 Hour 3 Focus blocks completed

Important

  • ___________________
  • ___________________
  • ___________________

Urgent

  • ___________________
  • ___________________
  • ___________________

Other

  • ___________________
  • ___________________
  • ___________________

AM – NoGi Drilling (30 min)

  • Attended
  • Positional focus: _____________

Gym Day B – Bench / Chins / BSS

See workout log for details

  • Warmup
  • Barbell
  • Calisthenics
  • Abs
  • Neck
Time: _______ | Intensity: ___/10

PM – Gi

  • Attended class
  • Drilled technique
  • Rolled _____ rounds

Heavy Day Checklist

Notes / Wins / Adjustments

Friday – AM NoGi + PM Open Mat

Date:

Readiness:

Sleep
Sore
Energy
Avg
4-5: Full | 3: Priority+Good | ≤2: Priority only

Morning

  • Drink water
  • Make bed
  • Take weight
  • Brush teeth
  • Pray
  • Workout
  • Movement kata
  • AM supps (creatine, mushrooms, boron)
  • Wash face

Work Habits

  • Drink cacao
  • Move 10
  • Duolingo
  • BJJ tape study
  • Roll reflection
  • Budget review
  • Log food / IIFYM

Night

  • Wash face
  • Brush teeth
  • Collagen (drink)
  • PM supps (sleep stack, taurine)
  • Red light
  • Prayer of Examen
  • Read 10+ pages
  • Night kata
  • Breathwork

Work 3/3/3

Hour 1 Hour 2 Hour 3 Focus blocks completed

Important

  • ___________________
  • ___________________
  • ___________________

Urgent

  • ___________________
  • ___________________
  • ___________________

Other

  • ___________________
  • ___________________
  • ___________________

AM – NoGi Drilling (30 min)

  • Attended
  • Positional focus: _____________
  • Drilling reps: ___

PM – Open Mat @ _______

  • Attended
  • Rolled _____ rounds
  • Positional sparring: _____________
  • Worked specific positions

Notes / Wins / Adjustments

Saturday – Gym Day C Only

Date:

Readiness:

Sleep
Sore
Energy
Avg
Listen to your body today

Morning

  • Drink water
  • Make bed
  • Take weight
  • Brush teeth
  • Pray
  • AM supps (creatine, mushrooms, boron)
  • Wash face

Gym Day C – Deadlift / Posterior

See workout log for details

  • Warmup
  • Barbell
  • Calisthenics
  • Abs
  • Neck
Time: _______ | Intensity: ___/10

Day

  • Drink cacao
  • Duolingo
  • BJJ tape study
  • Vacuum house
  • Deep clean office
  • Laundry
  • Family time

Night

  • Wash face
  • Brush teeth
  • Collagen (drink)
  • PM supps (sleep stack, taurine)
  • Red light
  • Prayer of Examen
  • Read 10+ pages
  • Breathwork

Week Reflection

  • Wins: _______________
  • Improve: _______________
  • BJJ focus next week: _______________

Notes / Adjustments

Sunday – TRUE REST (No Training)

Date:

Readiness:

Sleep
Sore
Energy
Avg
Rest and prepare for the week ahead

Morning

  • Drink water
  • Make bed
  • Take weight
  • Brush teeth
  • Pray / Church
  • AM supps (creatine, mushrooms, boron)
  • Wash face

Day

  • Drink cacao
  • Duolingo
  • Family time
  • Weekly review
  • Meal prep
  • Mobility / stretching
  • Shave head + beard
  • Clip nails

Night

  • Wash face
  • Brush teeth
  • Collagen (drink)
  • PM supps (sleep stack, taurine)
  • Red light
  • Prayer of Examen
  • Read 10+ pages
  • Breathwork
  • Plan the week

Weekly Review

Notes / Prep for Monday