23 June 2008

Basics
Hours of Sleep: 8
DOMS: None

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

Warm Up
Full Body SMR
Chest, Lat, and Hip Static Stretching: 30 seconds each

Balance Training
One Leg Lift and Chop: 2x12 each direction

Reactive Training
Squat Jump w/ Stabilization: 2x5

Resistance Training
2x12 each
Ball Squat to Curl to Overhead Press
Push Up
Stability Ball DB Row
One Leg DB Rear Fly
Stability Ball DB Extensions
Stability Ball Leg Curl

Workout Length: 30 minutes
Energy In Workout: Good
Notes: I walked to and back from the gym today as the weather was nice and I figured I could use this as my cardio. It took about 20 minutes to get there and another 20 to get back. I think I will be doing this from now on, weather permitting.

My chest didn't feel sore but once I started doing push ups, it tightened up beyond belief. I was only able to get a hand full of push ups, blah.

Training Session Two
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: -

24 June 2008

Basics
Hours of Sleep: 9
DOMS: None

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

Drills:
Arm Bar
Pass the Guard

Techniques:
Scissors Sweep
Kimura Sweep

Drill:
Pass the Guard Drill

Workout Length: 60 minutes
Energy In Workout: Good
Notes: My instructor wants us to perfect our scissors sweep so 15 minutes of practice was spent working on this and the other 15 was working on the kimura sweep.

I fucking sucked in the pass the guard drill. I passed my opponents guard no problem but when someone was in mine, I got passed all but one time.


Extra Stuff
30 minute walk

25 June 2008

Basics
Hours of Sleep: 9
DOMS: None

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

YRG - 20 minute workout

Workout Length: 30 minutes
Energy In Workout: Good
Notes: The DVD says it is a 20 minute workout....but it takes 30 minutes.


Extra Stuff
30 minute walk

26 June 2008

Basics
Hours of Sleep: 8
DOMS: None

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

YRG - 20 minute workout
Chest Static Stretching: 30 seconds

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

Diet
Went to Applebee's this evening and had a 7oz steak, salad, some veggies, and snack on some wings.

I'll do a little extra cardio tomorrow.

Random Thoughts
I skipped BJJ tonight. Both my instructors were out of town and our judo guy was going to go over some stuff. In the past he has done this and it really hasn't been anything you need to be around for. That and I've rolled like shit lately and maybe a night off will help get my head clear?

27 June 2008

Basics
Hours of Sleep: 6
DOMS: None

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

Warm Up
Full Body Foam Rolling
Chest, Lat and Hip Static Stretching: 30 seconds
Bike - 15 minutes

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

Reactive
Squat Jump w/ Stabilization: 2x5

Resistance
[i]Stability Circuit: 2x12 each[/b]
Ball Squat to Curl to Overhead Press
Push Ups
Stability Ball DB Row
1 Leg Rear DB Fly
Stability Ball DB Extensions
Stability Ball Hamstring Curls

Cardio
Elliptical - 30 minutes @ ~130 BPM

Workout Length: 1 Hour and 20 minutes
Energy In Workout: Good
Notes: This was a good workout today. I plan to bump my time up to 20 seconds on the core exercises next week as they are getting too easy.

I really concentrated on the muscle contractions today in my exercises. I ended up losing a few reps on a few exercises but thats fine as I was doing the right thing.

Forty-five minutes of cardio today, makes me feel a little less guilty about last night at Applebee's.

28 June 2008

Basics
Hours of Sleep: 7
DOMS: None

Training
Off Day

It's been hard to meet up with the boxing coach this summer. His daughters have softball games on Saturdays and work schedules conflict during the week. Hopefully this fall it will work out again.

Diet
I tried to cook something from my Men's Health magazine this evening. It was a sweet potato hash with sausage and egg. It was terrible but at least it was half way healthy.

29 June 2008

Basics
Hours of Sleep: 8
DOMS: None

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

Conditioning Class - 60 minutes

Workout Length: 60 minutes
Energy In Workout: Good
Notes: My BJJ instructor puts on a conditioning class on Sunday mornings for torture. Its high intensity and involves plyos, cardio, and muscular endurance. It sucks hardcore but you feel great after its done.

Supplements
I forgot my last serving of Basic Cuts. By the time I realized, it was too late for caffeine.

Diet
Eat pretty shitty at night. Had some chips and a few cookies. Arg.

30 June 2008

Basics
Hours of Sleep: 7
DOMS: None

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

YRG - 20 minute workout
Chest Static Stretching - 30 seconds

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

1 July 2008

Basics
Hours of Sleep: 8
DOMS: None

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

Techniques Covered:
Side Control to Mount
Side Control to Mount II
Side Control to Arm Bar

Drills:
Side Control Drill

Open Rolling:
The first guy I rolled with I beat with kimura. I was moving decent for a change! The second guy I rolled with was a war. I was never in trouble and had good positioning but just couldn't hit a submission from any spot. I went from north/south to mount to side control and etc and nothing was really there. Eventually, I ended up getting an arm bar with my legs from the scarf hold.

Workout Length: 1 Hour and 20 Minutes
Energy In Workout: Good
Notes: I did really well in the side control drill. I ended up re-guarding or rolling about seven guys before Bob whooped my ass, again.

I was a lazy ass the past week. Forth of July and working insane hours made me weak, fuck.

7 July 2008

Basics
Hours of Sleep: 5
DOMS: None

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

Warm Up
Bike - 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

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 Rear DB Fly
Stability Ball DB Extensions
Stability Ball Leg Curls

Workout Length: 40 minutes
Energy In Workout: Okay
Notes: I was tired as hit going into this workout and ate like crap for the past four days. Needless to say, I could tell as my reps went down in a few exercises.

Anyways, I wore my heart rate monitor today while I was working out and during the stability circuit, I got my heart rate up to 177 BPM, not bad!

Extra Stuff
1 Mile Walk - 16 Minutes*
YRG - 20 minute workout

*I had to do a mile walk for my summer PE course and time it, so I counted this as my cardio.

8 July 2008

Basics
Hours of Sleep: 9
DOMS: None

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

Drills:
Scissors Sweep to Ompa

Techniques Covered:
We did two open guard passes and two open guard sweeps. I don't know the names of them and don't feel like explaining them. I did like one of them quiet a bit. It was one of the open guard sweeps that lead to you getting the opponents back.

Open Rolling:
I rolled with Daryl, a guy who is probably 400 pounds. I let him get on top of me too see how it is to work with a guy like that crushing you. It was hard as hell to get out but eventually he gassed and got half guard, rolled him, and keylocked him.

Rolled with Brady and utilized the rubber guard. Went from mission control to chill dog to a triangle. Pretty sweet, won't lie.

Arm triangled, Wes, one of the younger guys. He freaked out on me after saying I shouldn't do that move because it just hurts people. I didn't squeeze it hard or even stretched him out, wtf. What a pussy, hes supposed to be doing a cage fight in a few months too...

Finished off with Alex, another new guy at our school. He's new, but hes trained BJJ at another school. I had a good roll with him but got him with the circle choke.

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

Extra Stuff
YRG - 20 minute workout

Damn Jake you do some crazy shit in your workouts...

For somereason i cant see you pulling rubber guard..has the yoga made you extra flexible


ps the only thing joe rogan likes more than rubber guard is a (sp) omaplata