10 July 2008

Basics
Hours of Sleep: 9
DOMS: None

Training
Workout Type: BJJ Class
Energy Pre-Workout: Good
Exercise:

Drills:
Impact Abs
Kimura Sit Ups
Arm Bar Drill
Mount Arm Bar Drill

Techniques Covered:
Two Hip Toss Variations
Rolling Knee Bar

Drills:
Pass the Guard Drill

This drill went excellent for me today. I nailed two tight ass triangles before Judo Bob passed my guard. I passed the next guys guard and than got nailed in the balls trying for an arm bar on the next guy. Fucking a, the day I decide I will be okay without protection and I take an elbow in the giggle berries.

Open Rolling:
I rolled with Billy for the first time in several months, I really need to change it up more often with my rolling partners. Anyways, I started from Billy's guard and fucked up and he got my back and he almost choked me with my gi. He was damn close as I was wheezing but I got out and than had to fight off an arm bar. Shit...anyways, I broke out, took his back and rear naked choked him. I made him look a lot better than he really was tonight. We rolled one more time and I got him in an arm triangle from guard. It was tight and I was able to stretch him out but he wasn't tapping. I was scared I was going to put him to sleep but he tapped eventually and looked really disorientated...ouch.

I rolled with Brady after this and got him with a key lock from half guard.


Workout Length: 1 Hour and 30 Minutes
Energy In Workout: Good
Notes: -


Extra Stuff
YRG - 20 minute workout

Random Thoughts
I plan on doing YRG four to five times a week for the rest of the summer. I think its more beneficial than the treadmill or elliptical for cardio as I get my heart rate up to 160-170 BPM with the YRG and I'm also working my flexibility.

11 July 2008

Basics
Hours of Sleep: 8
DOMS: None

Training
Workout Type: Lifting
Energy Pre-Workout: Good
Exercise:

Warm Up
Bike - 5 minutes
Full Body Foam Rolling
Chest, Lat, Adductor, and Hip Static Stretching: 30 seconds

Core
A1) Plank: 2x20 seconds
A2) Side Plank: 2x15 seconds
A3) Cobra: 2x20 seconds

Balance
Single Leg Lift and Chop: 2x12

Reactive
Squat Jump w/ Stabilization: 2x5

Resistance
Stability Circuit: 2x12 each
Ball Squat to Curl to Overhead Press
Push Ups
Stability Ball DB Row
1 Leg DB Scaption
Stability Ball DB Extensions
Stability Ball Leg Curls

Workout Length: 40 Minutes
Energy In Workout: Good
Notes: I found doing DB Scaptions after DB Rows wasn't the best idea as both exercises worked the same muscles groups and my reps for the Scaptions were no where near 12.

I plan to change the routine up next week, meaning no more circuit training.

Random Thoughts
I didn't get my YRG in today as I had to go into work early but will be doing it Saturday and Sunday in order to get my five sessions in for the week.

12 July 2008

Basics
Hours of Sleep: 7
DOMS: None

Training
Workout Type: YRG
Energy Pre-Workout: Good
Exercise:

YRG - 20 Minute Workout
Chest and Adductor Static Stretching: 30 seconds each

Workout Length: 30 minutes
Energy In Workout: Good
Notes: -

13 July 2008

Basics
Hours of Sleep: 9
DOMS: None

Training
Workout Type: YRG
Energy Pre-Workout: Good
Exercise:

YRG - 20 Minute Workout
Chest : 30 seconds each

Workout Length: 30 minutes
Energy In Workout: Good
Notes: -

Stats and Pics







Down three pounds in a month...shitty. Anyways, I plan to be at 225 in a month.

14 July 2008

Basics
Hours of Sleep: 4
DOMS: None

Training
Workout Type: Lifting
Energy Pre-Workout:
Exercise:

Warm Up
Elliptical - 5 minutes
Full Body Foam Rolling
Chest, Lat, , and Hip Static Stretching: 30 seconds

Core
A1) Plank: 2x20 seconds
A2) Side Plank: 2x15 seconds
A3) Cobra: 2x20 seconds

Balance
Single Leg Lift and Chop: 2x12

Resistance
DB Bench Press on Ball: 3x12
40x12x3 sets

Free Motion Lat Pulldown on Ball: 3x12
60x12x3 sets

DB Scaption on One Leg: 2x12
3x12x2 sets

B1) Nose Breakers on Ball: 2x12
45x12x2 sets

B2) DB Curls on One Leg: 2x12
15x12x2 sets

Workout Length: 45 minutes
Energy In Workout: Good
Notes: I didn't do any leg exercises today or my jump squats as my legs were thrashed from the kettlebell workout I did that morning.

Anyways, it was nice to get away from the circuit training and do some volume. Weights are low as I get used to working on the stability ball and/or on one leg.

Still, my muscles and the exercises felt great.

Extra Stuff
Kettlebell Workout*: 30 Minutes
Chiro Adjustment
Icing of Low Back for 20 minutes

*I went to the gym I will be interning at this fall and did a kettlebell workout and holy shit! That was awesome. The instructor had me do a variety of exercises such as:

One Arm Cleans
Deep Front Squats
Swings
One Arm Swings
Switches
Figure Eights
Overhead Presses
Turkish Get-Ups

Anyways, I hope to do this more often as it was great for conditioning.

Dude, just lift some real iron and quit messing around with this Richard Simmons crap.

I don't know what you do Shakes but I'm sure it's better than Jake's "full body foam rolling" and "DB curls on one leg".

Seriously now.

No and I don't really care to know. But if it works for you then that's all it matters.

Carry on.

15 July 2008

Basics
Hours of Sleep: 6
DOMS: Hamstrings and Upper Back

Training
Workout Type: BJJ Class
Energy Pre-Workout: Good
Exercise:

Drills:
Three Peat Jab
Three Peat Leg Kick

Techniques:
We worked no gi tonight.

Top Mount Neck Crank
Top Mount to Side Control
Side Control to 180 Arm Bar

Open Rolling:
I started with my instructor and got my ass kicked, like usual. I tried to can opener him and got double arm bared. After this, I went and licked my wounds and rolled with someone else.

I went with another guy and beat him with a key lock. I had his inside arm trapped with my knee, my other knee on his stomach, and than locked in the submission. Pretty tits, won't lie. We rolled again and I got him with an arm triangle.

Rolled with a new guy and worked on some fundamental stuff with him.

Finished off with another teammate and hit him with a triangle and a rear naked choke.

Workout Length: 1 Hour and 30 Minutes
Energy In Workout: Good
Notes: Fucking hot tonight in the gym.

Foam rolling and BJ class!

16 July 2008

Basics
Hours of Sleep: 6
DOMS: Hamstrings

Training
Workout Type: Core and Cardio
Energy Pre-Workout: Good
Exercise:

Warm Up
Full Body Foam Rolling[
Chest, Lat, and Hip Static Stretching: 30 seconds each

Core
A1) Plank: 2x20 seconds
A2) Side Plank: 2x15 seconds
A3) Cobra: 2x20 seconds

Balance
One Leg Lift and Chop: 2x12

Cardio
Elliptical - 30 minutes @ 125 BPM

Workout Length: 50 minutes
Energy In Workout: Good
Notes: My hamstrings are still killing me from the kettle bell workout Monday so I did this workout instead of the yoga. Doing the YRG workout with sore legs is just hell. Hopefully my hamstrings will be doing better tomorrow.

Diet
A friend was back in town so we went out for a bit. I knocked back a burger and a few brewskis with him.