9 May 2008

Basics
Hours of Sleep: 7
DOMS: None

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

Treadmill - 30 minutes

Assorted Upper Back, Shoulder, and Chest Pre-hab Exercises

Bike - 10 minutes

Workout Length: -
Energy In Workout: Good
Notes: I think this was the first time in my life I went to the gym the next day after a night of drinking...Anyways, things went well. I wanted to deadlift but figured it would be best to give my back a full week of rest.

Supplements
Basic Cuts x4 caps
Rest AD x2 caps
Fish Fats x2 Caps
Elastamine x6 caps
Multi-vitamin x1 cap
Vitamin C & E x1 cap

Diet
2188/67/172/236

10 May 2008

Basics
Hours of Sleep: 7
DOMS: None

Training
Workout Type: Cardio
Energy Pre-Workout: Okay
Exercise:

Elliptical - 25 minutes

Workout Length: -
Energy In Workout: Okay
Notes: My boxing coach was MIA due to family obligations so I jumped on the elliptical for a bit and it was fucking miserable. I planned on doing 30 minutes but threw two 30 second intervals into this session at the 15 minute mark and than recovered for two minutes.

Supplements
Basic Cuts x4 caps
Rest AD x2 caps
Fish Fats x2 Caps
Elastamine x6 caps
Multi-vitamin x1 cap
Vitamin C & E x1 cap

Diet
Half good, half crappy.

11 May 2008

Basics
Hours of Sleep: 10.5
DOMS: None

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

Obliques Complex on BOSU Ball: 1x8 each (Lateral and Wood Choppers)
A1) Overhead Squats: 2x10
Barx10x2 sets
A2) Push Ups w/ Feet on Stability Ball: 2x10
BWTx10, 5
A3) Inverted Row: 2x10
BWTx7, 7
DB Rear Delt Lateral on Stability Ball: 2x10
5x10x2 sets
DB Scap Raises: 2x10
8x10x2 sets
External Cable Rotations: 2x12
5x12x2 sets

Squat: 3x5
175x5x3 sets

Bench Press: 3x5
155x5x3 sets

Barbell Row: 3x6
115x6x3 sets

Sled Bear Crawls: 5x ~25 yards w/ 1 minute break between rounds
35x5 rounds

Workout Length: 12:05pm to 1:20pm (1 Hour and 15 minutes)
Energy In Workout: Good
Notes: My BJJ conditioning class was canceled due to Mother's day, bah. I went to the gym and farted around with some things.

I read an article a few days ago about doing rehab and prehab exercises as a warm up and decided to give it a try. I have horrible case of "upper cross syndrome" aka internally rotated humerus's. I would like to fix that for posture purposes. What I put together above takes about 10 minutes to complete. I will continue with this from here on out.

I have a pulling sled from my power lifting days and decided to put it to some use for conditioning. I went and picked up a weight lifting belt, attached some rope to my sled and the belt, and threw on some work gloves. I went out back of my gym and loaded a 35 pound plate on the sled and did a bear crawl with the sled.

I really think this will be a kick ass exercise for both leg strength and conditioning. I do need to add more weight and take a shorter rest period next time. Today was the experiment with them.

I will try and get a video of this one of these days for you guys to see and get a idea of what I am doing.

Supplements
Basic Cuts x4 caps
Rest AD x2 caps
Fish Fats x3 Caps*
Elastamine x6 caps
Multi-vitamin x1 cap
Vitamin C & E x1 cap
Creatine Cocktail 1 serving**

*I did some budgeting and found that I will be able to continue taking 3 caps of Fish Fats.

**I went to the local Wal-Mart today and saw some creatine formula produced by Body Fortress and decided to give it a shot. It was $12 for 30 days worth so you really can't go to wrong. I'll only be taking this product prior to lifting or BJJ and on the off days I will be taking just plain creatine monohydrate. The creatine cocktail has 33 grams of sugar in it and I won't be needing that on my off days.

Heres the creatine cocktail:
http://www.bodyfortress.com/images/supplem...acts/067399.pdf

And the monohydrate:
http://www.bodyfortress.com/images/supplem...acts/064950.pdf

Diet
2289/71/174/240

Random Thoughts
Finals begin tomorrow... My first one is Biomechanics at 1pm. I have a lot of work to do tonight!!

12 May 2008

My back went to shit again today. I bent over to grab something off the floor and it popped out of place...Hopefully its fine tomorrow. Anyways, back to the icing it and the chiro.

Where can you get a pulling sled from?

13 May 2008

Basics
Hours of Sleep: 9
DOMS: None

Training One
Workout Type: Yoga
Energy Pre-Workout: Good
Exercise:

Full Body Foam Rolling

YRG - 20 minute DVD

Adductor and Chest Static Stretching

Workout Length: -
Energy In Workout: Good
Notes: Felt good to do this again.

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

Techniques Covered:
X-Choke Variation
X-Choke Variation to Arm Bar
X-Choke Variation to Omoplata

Drills:
Pass the Guard Drill

My guard was only passed once out of eight times but it still pissed me off hardcore. The next few opponents got an ass whooping.

Open Rolling:
Dr. Browning and I went no gi. Had a good match and I finished him with a key lock.

Rolled with my instructor for about 15 minutes after and got beat up, haha.

Workout Length: 1.5 Hours
Energy In Workout: Good

Supplements
Basic Cuts x4 caps
Rest AD x2 caps
Fish Fats x3 Caps
Elastamine x6 caps
Multi-vitamin x1 cap
Vitamin C & E x1 cap
Creatine Cocktail x1 serving

Diet
2513/74/215/250

Random Thoughts
My back felt much better today. It was still a little tender but not enough to stop me from moving around.

Tomorrow is the last day of spring semester. I didn't get kicked out this year!!!! Anyways, I have one last final at 7:45am and than I plan to go golfing, lift, and than relax for a few weeks.

I HAVEN'T GIVEN UP!!!!

Finals, moving, and grad parties got in the way for a few days. I was still in the gym and training BJJ. Back to updating tonight!

19 May 2008

Basics
Hours of Sleep: 8.5
DOMS: None

Training
Workout Type: Cardio and Misc.
Energy Pre-Workout: Good
Exercise:

Full Body SMR
Chest, Lat, and Adductor Static Stretching - 20 seconds each
Active Piriformis Stretch
Side Plank: 3x10 seconds each side

Elliptical - 14.5 minutes
(5 minute warm up, 30 second sprint/60 second recovery x3 rounds, 5 minute cooldown)

Workout Length: 30 Minutes
Energy In Workout: Good
Notes: I sold my X-Box 360 to pay for summer school and my lap tops CD drive no longer works. So I had no way of doing my YRG workout.

Supplements
Basic Cuts x4 caps
Reset AD x2 caps
Fish Fats x3 Caps
Elastamine x6 caps
Multi-vitamin x1 cap
Vitamin C & E x1 cap
5g. Creatine

Diet
2195/75/149/240

20 May 2008

Basics
Hours of Sleep: 9
DOMS: None

Training Session 1
Workout Type: Lifting
Energy Pre-Workout: Good
Exercise:

Warm Up

Box Squat: 3x5
185x5x3 sets

Workout Length: 45 minutes
Energy In Workout: Good
Notes: Fuck. Seemed like everyone and their brother was at the gym today and they all wanted to talk to me. I work at the gym I lift at and its just getting retarded. I left the gym today pissed off for the first time in a long time. I have another gym I can lift at where no one knows me and I think I'm going to start taking advantage of that. That or just tell people to fuck off when I am training.

I will finish up everything else I didn't do today tomorrow.

Training Session 2
Workout Type: BJJ
Energy Pre-Workout: Good
Exercise:

Techniques Covered:
Basic Hip Toss
Basic Hip Toss to Arm Bar
Arm Bar Sweep
Guard Pass

Open Rolling:
Hit a rear naked choke and had a sick body lock from rear mount. Also, got a key lock, arm bar, circle choke, and triangle before my instructor made me his bitch, again.

Workout Length: 1.5 Hours

Supplements
Basic Cuts x4 caps
Rest AD x2 caps
Fish Fats x3 Caps
Elastamine x6 caps
Multi-vitamin x1 cap
Vitamin C & E x1 cap
Creatine Cocktail x1 serving

Diet
2195/68/188/210 + Half Sized Applebees Chicken Salad

21 May 2008

Basics
Hours of Sleep: 9
DOMS: None

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

Warm Up

A1) Incline DB Bench Press: 3x8
60x8x3 sets

A2) Freemotion Cable Row: 3x8
80x8x3 sets

B1) Stability Ball Crunches: 3x10
x10, 8, 5

B2) Stability Ball Leg Curls: 3x10
x5, 5, 2

C1) Nose Breakers: 3x8
55x8x3 sets

C2) DB Curls: 3x8
20x8, 8, 6

D1) Stability Ball Rear Delt Flyes: 2x10-12
5x12x2 sets

D2) DB Scap Raises: 2x10-12
8x8, 5

Workout Length: 45 minutes
Energy In Workout: Good
Notes: Things went a lot better than yesterday. I went to the other gym and was able to do my thing without being annoyed.

Both of my knees hurt like shit from BJJ last night so I skipped my conditioning.

Supplements
Basic Cuts x4 caps
Rest AD x2 caps
Fish Fats x3 Caps
Elastamine x6 caps
Multi-vitamin x1 cap
Vitamin C & E x1 cap
Creatine Cocktail x1 serving

Diet
2434/74/199/246

22 May 2008

Basics
Hours of Sleep: 9
DOMS: None

Training One
Workout Type: Cardio
Energy Pre-Workout: Good
Exercise:

Bike - 32 minutes

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

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

Drills:
Guard Break x20 each way
Scissors Sweep to Arm Bar

Techniques Covered:
Knee on Stomach X-Choke
Knee on Stomach Arm Bar
Knee on Stomach Escape to Guard
Knee on Stomach Escape to Arm Bar
Knee on Stomach Escape Sweep

Open Rolling:
My right knee hurt like hell from last Tuesday still so I skipped open rolling. Everytime that knee touched the mat, I winced.

Workout Length: 1 Hour
Energy In Workout: Good

Supplements
Basic Cuts x4 caps
Rest AD x2 caps
Fish Fats x3 Caps
Elastamine x6 caps
Multi-vitamin x1 cap
Vitamin C & E x1 cap
Creatine Cocktail x1 serving

Diet
2404/77/199/226