25 May 2008

Basics
Hours of Sleep: 8
DOMS: None

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

Treadmill - 30 minutes

Chest, Lat, and Hip Static Stretching - 20 seconds each

Workout Length: 35 minutes
Energy In Workout: Good
Notes: -

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 5g

Diet
Diet was a little off today but I didn't go crazy or anything. Had some chicken kiev and spaghetti in there but kept the portion size reasonable.

26 May 2008

Basics
Hours of Sleep: 10
DOMS: None

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

YRG - 20 minute workout

Chest and Adductor Static Stretching - 20 seconds each

Plank: 3x10 seconds

Workout Length: 35 minutes
Energy In Workout: Good
Notes: I haven't done YRG for about a week and a half and it felt like it. My back was stiff as a board.

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 5g.

Diet
2249/71/169/237

27 May 2008

Basics
Hours of Sleep: 8
DOMS: None

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

A1) Rear Delt Flies on Stability Ball: 2x12[/b[
5x12x2 sets

[b]A2) DB Scap Raises: 2x12
8x12x2 sets

High Box Squat: 3x5
195x5x3 sets

Good Morning: 3x8
135x8x3 sets

B1) Incline DB Bench Press: 3x8
65x8x3 sets

B2) Inverted Body Row w/ Stability Ball: 3x8
BWTx5, 5, 5

C1) Stability Ball Crunches: 3x10
BWTx10, 8, 6

C2) Stability Ball Leg Curls: 3x10
BWTx6, 5, 3

Cable External Rotations: 2x12
5x12x2 sets

Workout Length: 55 minutes
Energy In Workout: Good
Notes: All I could find for box squats was a multi-purpose bench and it was set at about two to three inches above parallel. Not ideal but it works for today.

I haven't done GM's in probably a year so these felt a little off. I will keep the weight the same next week and see how it goes.

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

Techniques Covered:
Scarf Hold to Key Lock w/ Leg
Scarf Hold to Arm Bar
Scarf Hold to Kimura
Sweep from Being in the Scarf Hold to Side Control
Clock Choke from Being in Scarf Hold
Arm Bar from Being in Scarf Hold

Open Rolling:
I felt really off tonight. I just felt weak and wasn't getting moves like I usually do. No one tapped me but my guard was getting passed and I was missing moves. Twice I had knee of stomach and went for the arm bar and missed. I did land a couple of triangles but other than that, it was a rough practice.

I talked to my instructor after and he helped fix my arm bar from knee on stomach. I look forward to trying it on Thursday.

Anyways, I'm thinking having such an intense working in the AM than rolling at night might not be the best thing...That or I'm just a bitch?

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

Extra Stuff
Icing of shoulders x20 minutes
Icing of knees x10 minutes

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

*I ran out of Reset AD today and will not be re-ordering. I hoped it would make my stims a little more potent and also help me sleep better and none of this happened.

Diet
2393/64/201/247

28 May 2008

I woke up with a huge lump on the inside of my leg this morning. I went to the doctor and he said it is a skin infection caused by an infected hair follicle. So I get to be doped up on some meds for the next week or so. Cephalix or something like that. All I know is it makes me really drowsy and I slept for 14 hours after taking it. Shitty.

Anyways, I'm not going to roll on the 29th but am going to lift on the 30th.

Theres a BJJ grappling tournament I plan on doing at the end of July, so stay tuned.

are u still in it to win it- or you hitting the bars this summer getting soft and letting it hang

BLAH! Okay, my summer school class is over and I can go back to the norm.

12 June 2008

Basics
Hours of Sleep: 8
DOMS: None

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

Full Body Foam Rolling
Side Plank: 3x10 seconds each side
YRG - 20 minute workout
Adductor and Chest Static Stretching - 20 seconds each

Workout Length: 35 minutes
Energy In Workout: Good
Notes: -

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

Drills:
Double Leg Take Down
Sprawl

Techniques:
Circle Choke from Sprawl
Kimura from Turtle

Open Rolling:
I had a lot of trouble with the kimura from the turtle position but my instructor worked with me on it and I have it down now.

I've been working hard to get a knee of stomach arm bar the past few weeks and finally landed it tonight. Granted, I landed it on someone who was about half my size...I missed it on a bigger guy tonight and said about every swear word known to man.

Anyways, landed a forearm and triangle choke in there tonight, as well.

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

Diet
2349/69/187/244

Random Thoughts
I'll be going to a BJJ Seminar this Saturday for a few hours at my BJJ school. Greg Nelson, of the Minnesota Martial Arts Academy will be coming out and working with us. I'll also be getting my first stripes on my white belt. My instructor said I will be getting three stripes and should be testing for my blue belt this winter!

Also, I will be doing a BJJ tournament on June 21st at my BJJ school. This will be my first "official" matches against people outside of my school. I have rolled with guys from other schools and have won or held my own, so I am interested to see what happens here.

13 June 2008

BLAH! Okay, my summer school class is over and I can go back to the norm.

12 June 2008

Basics
Hours of Sleep: 8
DOMS: None

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

Full Body SMR
Chest and Lat Static Stretching

Deadlift: 3x3
275x3x3 sets

Standing Overhead Press: 3x5, 1x8
95x5x3 sets and 85x8

A1) Strive Machine Pulldown: 3x8
90x8x3 sets (Close, Narrow, Wide Grip)

A2) Stability Ball Crunch: 3x8
x8x3 sets

Arm Curl and Extension Gayness: 2 sets of each

Workout Length: 45 minutes
Energy In Workout: Good
Notes: Things felt fucking good.

Supplements
I'm going to stop updating this section as it never changes. I will make not if something does change but that won't be too often.

Diet
Same as above.

14 June 2008

Basics
Hours of Sleep: 8
DOMS: None

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

Greg Nelson, BJJ black belt and head instructor at the Minnesota Martial Arts Academy, came to my school and did a three hour seminar today. I was able to stay for two hours but missed the last hour due to work.

I did stay long enough to get my stripes (3) and to get choked by a black belt, haha.

Workout Length: 2 Hours
Energy In Workout: Good
Notes: -

15 June 2008

Basics
Hours of Sleep: 8
DOMS: None

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

Warm Up
Full Body SMR
Chest, Lat, and Hip Static Stretching - 30 seconds each
Bike - 8 minutes

Core
A1) Plank: 2x15 seconds
A2) Cobra: 2x15 seconds

Balance
One Legged Lift and Chop: 2x15 each way

Reactive
Squat Jump to Stabilization: 2x5

Resistance
Stability Circuit: 2 sets of 12 of each
Stability Ball Wall Squats to Arm Curl to Overhead Press
Stability Ball DB Bench Press
Stability Ball DB Row
1 Leg DB Scaption
Stability Ball Triceps Extensions
Stability Ball Leg Curl

Cardio
Treadmill - 20 minutes @ 130 BPM

Workout Length: -
Energy In Workout: Good
Notes: I'm trying something new out today, routine wise. I am going to follow the National Academy of Sports Medicine workout protocol for a few months. It recommends you do four weeks of "Stability" training before moving into power and strength exercises. I figure it is only four weeks and it won't hurt anything to give it a try.

Anyways, the resistance circuit felt great and I was sweating up a storm.

Stats and Pics

16 June 2008

Basics
Hours of Sleep: 7
DOMS: None

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

Elliptical - 20 minutes
5 minute warm up, 10 minutes @ 130 BPM, and a 5 minute cool down

Chest, Lat, Hip, and Hamstring Static Stretching - 30 seconds each

Workout Length: 30 minutes
Energy In Workout: Good
Notes: I was bored and went to the gym.

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

YRG - 20 minute workout
Chest and Adductor Static Stretching - 30 seconds each

Workout Length: 35 minutes
Energy In Workout: Good
Notes: -

Diet
Diet was a little off today. I had a gyro for lunch and than got fucking bored and knocked off the last three beers in my fridge.

17 June 2008

Basics
Hours of Sleep: 9
DOMS: None

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

Techniques Covered:
X-Choke from Mount
X-Choke to Clock Choke from Mount
X-Choke to Arm Bar from Mount
Ompa

Open Rolling:
Rolled with my instructor to start and got whooped up on.

Rolled with two others guys this evening and ended up beating them but I got frustrated beyond belief. I had a few month span there where my guard was impassable and I was nailing subs and sweeps like crazy. Now, even the smaller guys are breaking my guard. I don't have any trouble escaping from side control but it just fucking irks me that I can't do anything from guard.

I finished my last opponent with knee on stomach and ended up walking over to a punching bag and drilled it. My instructor talked to me and said I really need to start thinking two moves ahead and know if I see it, my opponent sees it and can counter it. His example was when he had me in an arm bar. He said he knew I'd break out but he knew he could do an ompalata right after and if that didn't work, he'd get my back.

So yeah, blah!!

Workout Length: 1 Hour and 45 Minutes
Energy In Workout: Good

Extra Stuff
I went for a 30 minute walk around campus this morning and damn, I kind of enjoyed it. I think I might do this more often. I know I'm not burning a huge amount of calories but its some and I'll actually get some sun!

Diet
I hit Buffalo Wild Wings up with a friend this evening to watch the Twins game and had 8 boneless wings. Good shit but for the rest of the week, my diet will be dead on!

18 June 2008

Basics
Hours of Sleep: 9
DOMS: None

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

Warm Up
Full Body SMR
Chest, Lat, and Hip Static Stretching - 30 seconds each
Bike - 5 minutes

Balance
One Legged Lift and Chop: 2x12 each leg

Reactive
Squat Jump w/ Stabilization: 2x5

Resistance
Stability Circuit: 2 sets of 12 each
Stability Ball Squat to Curl to Press
Push Up w/ Feet on Stability Ball
Stability Ball DB Row
1 Legged DB Rear Fly
Stability Ball Tate Press
Stability Ball Leg Curl

Cardio
Bike - 20 minutes @ 130 BPM

Core
A1) Plank: 2x15 seconds
A2) Prone Cobra: 2x15 seconds

Cool Down
Chest, Lat and Hip Static Stretching - 30 seconds each

Workout Length: 1 Hour
Energy In Workout: Good
Notes: I realized during cardio that I forgot to do my core exercises and ended up doing it near the end of the workout instead of the beginning.

19 June 2008

Basics
Hours of Sleep: 10
DOMS: None

Training Session 1
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: I really didn't feel like doing this today but I got it done.

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

Techniques Covered:
I don't really have any names for what we covered today. Basically, we went over five different sweeps from open guard. A few worked nicely and the others not so much.

Open Rolling:
I went over the knee on stomach arm bar and kimura from turtle with my instructor and than headed out. Figured I wouldn't put myself at injury risk two days away from a tournament.

Extra Stuff
Icing of left knee*: 20 minutes x2

*My left knee has been aching since Tuesday's BJJ practice. It got tweaked a little but it isn't anything to worry about.

20 June 2008

I took the day off to rest for my BJJ tournament.

21 June 2008

Tournament Day!

I weighted in at 238.5 and found myself in the heavyweight division. There were two others guys in my division and we did a round robin format.

Match One
I won by arm bar submission

Match Two
I won by baseball choke

Both matches lasted about 30 seconds and I had no problems in either. So I won the heavyweight group!

Open Class
I got talked into doing the open class at the end. There were eight of us and I was the biggest.

Match One
I pulled guard on my opponent and hit him with an arm bar submission.

Match Two
This was my best match of the day. I got my opponent down and took side control and ended up in mount. I wasn't getting anything from here and went back to side control. We ended up in a scramble and I caught him in a tight guillotine choke for the win.

Match Three
I took the guy down with a head and arm throw and tried to hold on for a arm triangle choke. Unfortunately, I could not get my head on his arm to finish it. From here I transitioned to an arm bar but couldn't lock it in. My opponent got out and mounted me and this is where he remained for the rest of the match. He kept trying for a key lock but I was able to defend it. I was really fucking gassed here and just tried to not get submitted. I ended up losing on points.

My instructor was reffing the match and after he told me I should have forgotten about the arm triangle as it wasn't there and should have transitioned to a triangle after my arm bar missed but he was unable to yell this to me as he was reffing.

Anyways, I went 4-1 on the day and learned I need a lot more CONDITIONING!

Some random pics:

After my first win:


After my second win:


Me in top mount:


1st Place


3rd Place

22 June 2008

I was a fat shit today. Ate like a pig and felt like shit after yesterday. My back, neck, chest, and forearms hurt like hell.