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Tallcall's journal


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Posted by: goob

5 x PR'????? Great job TC.

285lb one armed rows????!!!!!! Absolutely incredible....I'm speechless.


Posted by: fufu

good stuff


Posted by: tallcall

Monday:
Legs Power 3:

Hip Rotations: RI - 30 | 100x8, 112.5x8, 125x8 PR for Weight

Lying Leg Curls: RI - 30 | 150x8, 180x4, 190x3 PR for Weight

Superset: RI - 60 |
1 - Single Leg Leg Press | 160x8, 270x8, 320x4 PR for Weight

2 - Single Leg Calf Extension | 160x10, 270x10, 320x10 PR for Weight

Cardio - 20 minutes

10 minutes on a bike
10 minutes abs circuit
30 minutes stretching

I was a little rushed today, but I got everything done and am happy.

BJJ:
2 Hours

We did two balance exercises for warm-ups today which were a lot of fun - push the other guy out of the circle while only allowing your butt to be in contact with them, the other one was kind of like a game of patty cake where you try to push the other guy off balance with the palms of your hands. My friend has a lot more he said he'll do more next time he teaches.

We drilled more arm-bars, then worked positions for about 5 minutes. Following that we rolled for the rest of class. He let us stay and roll longer, so the guy I was with (another very big guy - about my size and weight actually) stayed to work with me. I absolutely dominated him! Even though I couldn't get all the submissions I wanted I kept him going. I would be in full mount, get into position for an arm-bar, it fails and he rolls out, we scramble I get him into my closed guard, he pushes away from me and I grab his collar and sleeve to pull him down, then I think why not help him back, so I push him and roll up straight into mount, grab an arm for an Americana, he taps. It went like that all night. We ended up rolling for about 35 minutes straight. I'm still exhausted. I only tapped out to collar and rear naked chokes - maybe two times in all.

Calories - 4300


Posted by: countryboy

... and the PR's keep coming..

Great stuff!


Posted by: tallcall

Quote:
Originally Posted by countryboy View Post
... and the PR's keep coming..

Great stuff!
Yeah, they're a lot of fun.


Posted by: tallcall

BJJ:
1 Hour

We drilled a reverse Omo-Plata starting in turtle position. I did alright until the forward shoulder roll. I still can't get those down - I think it's all a mental block, but I have no idea how to get around it. I talked to the teacher, he said he was going to implement more rolls in the warm-ups so some of the new people and myself can get used to them again (I was never used to them in the first place).

Anyways, I feel like crap for all of that, but I rolled fine with two people, one a experienced blue belt who kept me in spider guard and tangled up for 5 minutes (I hate it when that happens because I have no idea how to get out of that mess). The other was a new guy, I quickly dominated and forced a submission, then he tired and could not continue so I asked if he wanted to go over some positions and was teaching him a triangle choke from closed guard when time was called (he didn't quite get it, but was doing fine until the end).

Oh well, maybe next time will be better. I miss spending time and rolling with Scott (boxer, muai-tai, bjj) and Kyle (wrestler/sub grappler, bjj, mma). I had a lot of fun with those two, they always made me feel more than adequate and I never really felt disappointed in myself when I was around them.

Calories - 4000


Posted by: fufu

what is your favorite sub?


Posted by: tallcall

Quote:
Originally Posted by fufu View Post
what is your favorite sub?
My favorite is any kind of Americana. From side, full mount, north-south and reversed, they're all fun.

I say Omo-Plata's second, but really I usually end up going for a blood choke, or triangle choke, sometimes an arm-triangle. They're usually more available to me that an Omo-Plata and I know how to get them from most positions.


Posted by: fufu

I suck at shoulder locks.


Posted by: tallcall

Quote:
Originally Posted by fufu View Post
I suck at shoulder locks.
I like anything where I can weigh the guy down and endanger their limbs.

Chokes are a lot of fun too and there is something psychological about them that seems to make people work so much harder to get out of them than any joint lock. Maybe it's the fact that if they're choked out there is no way for them to defend themselves against what you're going to do to them - death is a very real option at that point. I fight so much more when caught in a choke that I'd willingly offer an arm-bar to escape a choke.

I just have to remember this is all for fun for me and not so much for a title or belt promotion - otherwise I'll probably start going really crazy. I can't stand the added pressure I'm under right now, and I don't need any of that pressure. They're talking about belt promotions in the near future, I'm not sure if I'll be selected to test or not, but the prospect right now makes me cringe when I think about all the other things going on right now.


Posted by: fufu

true true


Posted by: tallcall

4/16/08 Weigh in

Weight: 283.5 – Up 6.5 pounds from last week’s 277.0

Waist: 35 inches– No change from last week
Stomach: 35 inches– No change from last week
Chest: 51.5 inches – Up 0.5 inches from last week
Shoulders: 64 inches – Up 0.5 inches from last week
Neck: 19 inches – Up 0.5 inches from last week

Bi's: Left – 18 inches, Right 17.5 inches – Left is up 0.5 inches from last week, Right has no change from last week
Calves: 19.5 inches - No change from last week

Lean Body Mass: 278.00 – Up from last week’s 270.85 (+7.15 pounds).
Body Fat Weight: 5.50 – Down from last week’s 6.15 (-0.65 pounds).

Caliper readings - 4 point test:
Abs – 5 mm – No change from last week
Suprailiac – 3.5 – No change from last week
Thigh – 2 mm – Down 0.5 mm from last week
Triceps – 2mm – Down 0.5 mm from last week

Estimated body fat % is ~ 15 % - Coming from one of those handheld devices.

This is after two weeks of power so I expect this to be added lean body weight. This was very nice to see and I feel lighter and more mobile. My body seems to like to gain and lose weight very fast sometimes, I’m not sure why.


Posted by: goob

Great work TC, you beast.


Posted by: tallcall

Quote:
Originally Posted by goob View Post
Great work TC, you beast.
Thank you!


Posted by: tallcall

BJJ:
1 Hour

3 out of the 5 people that came in were new guys so we worked on the basics. My friend taught the class and apparently thought my legs were still healing so he split us up and went over standing take downs with 3 guys and had me go over omo-platas and guillotine chokes with a very new person (he had to have been 60 years old - props to him for even coming in to do this, got to respect that). I was fine with that, I was a little rusty on those drills so it was all good.

Then we got to the rolling and, needless to say, I dominated everyone I went up against. The first one was the old man, I submitted him only one time by Americana from full mount (I didn't push the pace with him because I honestly didn't want to break his ribs). The second guy was much younger and more fun but still very new so I just held him in my closed guard. We both tried some submissions from that position, they all ultimately failed, his because he was not in position to pull them off and mine because I wasn't going full force so he could have a better chance. I corrected him on quite a few things and asked him to try breaking my guard. Right before time was called he broke it and even passed to side control (good job ). I think it was only his second week and we hadn't gone over any of the basics like that with him yet.

Man I can really see just how far I've come in the last 5 months when I look at these guys and I just kept thinking to myself that they're all going to be fine because I made the same mistakes when I was in their shoes and asked the exact same questions (even got just as frustrated as they were after the rolling because I didn't know how to defend positions or get into some of the basic positions back then). It really felt like a .......TIME WARP!............

YouTube Video



Shake Your Groove Thing (good find)

YouTube Video



Thousand Foot Krutch - Move (one of my new favorites - "Step into the circle and shake like we do" )

YouTube Video


Calories - 4000


Posted by: tallcall

Saturday:
Upper Push Power 3

DB Bench on Stability Ball: RI - 90 | 60's x 7, 65's x 5, 70's x 3 - failed on the last rep - PR for Weight

Seated Cable Shoulder Press: RI - 90 | 60 lbs x 8, 70 lbs x 8, 80 lbs x 6 PR for Weight

Peck Deck: RI - 90 | 165x8, 180x6, 195x4 PR for Weight - I consider them a push because I always push people off the the side and end up mimicking the movement of the Peck Deck so I will add them in on push days from time to time.

Cardio - 20 minutes

10 minutes on a bike
10 minutes for abs
15 minutes for stretching

I was very tired after last night I only got 4 hours of sleep. I reduced my workload for this one and split it up pretty well.

4/18/08:
BJJ:
3 hours

Ricardo De La Riva, Moacir "Boca" Oliveira, and two other masters came to teach at the seminar. We went over so much I can't remember it all. De La Riva had us basically perfect our open guards and showed us variations on Kimura's and sweeps from there. We also learned the Americana from our own guard and a variation of that which gives you an armbar, then another variation that has the opponent defending the armbar and it you escape under them and roll them up for another Americana (I think that's how it ended).

Then all the guard passes, all of them standing passes. One of the most complicated thing he went over was a standing guard pass straight to armbar. Basically you end up feeding the opponents gi to one of your hands which is hooked under their corresponding leg, stand up and prop their leg up on your shoulder, push it to your other side, release the other leg and grab their gi, wrap the exposed gi in the other hand around it's corresponding shoulder to lock it, drop one knee to his ribs and rotate him to the side, throw the other leg over his head and fall back squeezing and pull the arm.

The other was a Americana defended turned into a Kimura from side control. I couldn't grasp this one and will have to have someone who knows better than I go through it again with me. This was at the end of the night and I was tired so I missed most of the details on that one.

There was so much stuff to learn that night! Boca and I worked together on a few things and that was awesome! Here is a excerpt from his website:

My name is Moacir Oliveira, better known as Boca. I am a 2nd Degree black belt under Ricardo de La Riva, former member of American Top Team. I Have practiced Brazilian Jiu Jitsu for over 13 years and have Competed in various Brazilian Jiu Jitsu, submission grappling and MMA events. I have held titles in WVC, AFC, and I am also a six time superfight Naga Champion. I currently teach Brazilian Jiu Jitsu, submission grappling and MMA in my academy in Miami. My academy teaches self defense and personal training for men and women of all ages. Childrens Classes are also available for children ages 3 and up. I also have a professional MMA team.

I even had a chance to talk to De La Riva and Boca after class. De La Riva thought I did excellent when I told him I had only been training for 5 months. He thought all of us (mostly white belts) showed a firm grasp of all the basics and were picking up his techniques very well. He and Boca had nothing but high praise for everyone.

When we all went up to take pictures Thiago, De La Riva, Boca, and I played around a little and I think the picture was snapped as I was going for a standing RNC on Thiago with De La Riva laughing on my right. That was a lot of fun and well worth staying there for something like 4 hours (they stayed so long because Thiago and Boca were both students together under De La Riva)!



Calories - 4/18/08 - 5000
4/19/08 - 4000


Posted by: fufu

sweet! sounds like a super experienced guy. Some guys are so good I'm just in awe.


Posted by: goob

Awesome benching- and on a stability ball must be super tough. As always, great training TC.


Posted by: tallcall

Quote:
Originally Posted by goob View Post
Awesome benching- and on a stability ball must be super tough. As always, great training TC.
Getting those dumbbells up there was the hard part, good lord they get more awkward the heavier they get.


Posted by: tallcall

4/23/08 Weigh in
Weight: 277.5– Down 6 pounds from last week’s 283.5

Waist: 35 inches– No change from last week
Stomach: 35 inches– No change from last week
Chest: 51.5 inches – No change from last week
Shoulders: 64 inches – No change from last week
Neck: 19 inches – No change from last week

Bi's: Left – 18 inches, Right 17.5 inches – No change from last week
Calves: 19.5 inches - No change from last week

Lean Body Mass: 264.10
Body Fat Weight: 13.40

Caliper readings - 4 point test:
Abs – 8 mm – No change from last week
Suprailiac – 8 – No change from last week
Thigh – 2 mm – No change from last week
Triceps – 5 mm – No change from last week

Estimated body fat % is ~ 15 % - Coming from one of those handheld devices.

I figured out what I was doing wrong with that caliper. I think this is a better reflection of what is really going on. I finished my last power week and am moving on to my high reps cycle. I feel lighter and more mobile, again. Again, my body seems to like to gain and lose weight very fast sometimes, I’m not sure why.


Posted by: tallcall

BJJ
1 Hour

We drilled guard passes. I already knew all of them, so they were pretty easy. I rolled with some people I haven't seen for a long time. They were surprised to see me dominating them everywhere.

Calories - 3400

4/22/08:
Tuesday:
Upper Pull Power Week 3

Pull-Ups: RI - 60 | BW-28 x 3, BW-22 x 2, 2, 2 PR for Weight

Bent Over T-Bar Rows: RI - 90 | 200x8, 225x4, 250x1 - Fail PR for Weight

Back Extensions W/Medicine Ball: RI - 60 | 12x10, 10, 10

EZ Bar Preacher Curls: RI - 60 | 75x8, 95x8, 105x1 - Fail PR for Weight

Cardio - 20 minutes
10 min on a bike
10 min abs
10 min stretching

Calories - 4500

I messed up when I was figuring out the weights for the curls. I used an unweighted EZ bar, not one of the preweighted ones. I forgot to account for the bar's weight - 25 pounds. Everything else ran fine.

BJJ
1 Hour

We drilled more guard passes. The first was very basic, I have it down fine. The second was a standing pass, I still need work on it, but I love punching the other guy into the ground and hoping out of their guard.

I rolled with 2 guys who usually do better than I do. I was able to keep them away for the most part and only tapped out a few times, once to a choke, the others were to very awkward shoulder locks - like a kimura from north-south.

Thiago is going to have his belt tests soon. He is going to start selecting the students he wants to take the tests. Since we are affiliated with De La Riva, we are only allowed to test once selected by the instructor. They just don't want to see people take the test and fail horribly. I think I've got all the basics down and am hoping I will be asked to test for my Green or Blue belt in June. He'll start selecting in a week or two and handing out the curriculum for the test, then we have a few weeks to train for the test before he starts officially testing in June. I think he'll do graduation at the end of June, maybe he'll wait for Marcello Grosso to come in August and do the graduation ceremony with him.


Posted by: fufu

green belt? I didn't that know that existed in BJJ.

What belt is your instructor testing for?

gj on the pull ups


Posted by: tallcall

Quote:
Originally Posted by fufu View Post
green belt? I didn't that know that existed in BJJ.

What belt is your instructor testing for?

gj on the pull ups
I think he's going to issue the test for green, blue, and purple. Most end up getting promoted past green directly to blue.


Posted by: goob

Noice going for 250 on tbars! incredible weight.


Posted by: tallcall

Quote:
Originally Posted by goob View Post
Noice going for 250 on tbars! incredible weight.
Thanks! That was a massive load to haul. Yes, I said "massive" and "load" in the same sentence!


Posted by: tallcall

Wednesday:

Legs Reps Week 1:

Superset 1: RI - No Rest |
1 - Lying Leg Curls | 95x10, 105x10, 115x10

2 - Hip Rotations | 75x10, 87.5x10, 100x10

Single Legged Deadlifts: RI - 60 | 25 lb plate x 3 sets x 10 reps - I didn't nearly fall over one time doing these, good form

Superset 2: RI - 30 |
1 - DB Swings | 20x10, 25x10, 30x10 - Really swings this time, not snatches, my right arm still feels very tight from last night's roll with a powerful guy who attempted to submit me many times with that arm - I learned quickly that the shoulder rotates in many directions that will allow you to escape and boy did they come in handy!

2 - Step-Ups | 25'sx10, 30'sx10, 35'sx10

Calf Raises and Reverse Calf Raises: RI - No Rest | Normal Raises - 2 sets x 2 35 lb dbls x 10 reps, Reverse Raises - 1 set x 2 35 lb dbs x 10 reps

Cardio - 20 min

10 min bike
10 min abs circuit
15 minutes stretching - I didn't have much time again due to outside factors

This was a very good session. I had some fun with the Deadlifts and forcing myself to balance on each ankle individually with a 25 lb counter balance in my hand.

I keep seeing all these Gracie-Barra guys floating around. I wanted to talk to one of them, but he moved off too quickly, if only he knew....

I love doing these higher rep days with no or limited rests. I try to limit myself to 45-60 seconds for the bigger lifts and keep everything else to 0-30 seconds. I had my heart rate up to 150-180 the entire time, it felt great. Still not as nice as lifting a crap-ton of weight, but close.

Calories - 4500


Posted by: tallcall

Thursday:
BJJ:
1 Hour

We learned a sweep out of closed guard. It's one where you drop one leg and shift your hips toward that leg bringing the opposite leg up as high as possible on the guys back and posting up on you opposite elbow. Then grab his wrist, the one nearest your posted elbow, and pull it while kicking up with the posted leg and thrusting your hips forward.

The other move was an omo-plata from a similar position. After you plant your foot, shift your hips, and grab his wrist your opponent reverses the wrist grab and you end up losing the wrist and lying on your back again. You take you other leg and bring it up across their face, shift your hips out to force him down on his stomach and keep the arm tight and bent, lock the legs as you're getting into position, then just grab his hip and lean toward his opposite shoulder or use your free hand to grab it and pull it toward you.

I rolled with 2 guys and ended up getting choked out over and over by the first one. The second one was really just a stalemate for 5 minutes. I was pretty tired going into this anyways so I kind of expected to be slower than normal.

Calories - 4800 Cheat Day


Posted by: tallcall

Friday:
Upper Push Reps Week 1:

Push-Ups: RI - 30 | BWx10, 10, 10, 15, 10 = 55 PR for Reps

Dips: RI - 60 | BW-64 x 8, 8, 8

Cross Body Raise: RI - 30 | 15 lbs x 10, 10, 10

Cable Flies: RI - 30 | 50 lbs x 10, 10, 10

Shin Work | 50 lbs x 20, 20, 20, 20

Cardio - 20 minutes

10 min HIIT on a bike
10 min ab circuit
15 min stretch

I just did 55 push-ups followed immediately by 24 dips, my triceps were burning! All those push-ups were in really good form too, I'm impressed.

Now I get to make fun of my friend's measly 20 reps, even though he's been doing this a lot longer and looks a whole lot better than I do. He's a short guy who loves to play basketball - he completely understood what I meant when I told him I would be more impressed if he did 20-30 squats with no break than 20 push-ups (I'm assuming there was a break), he said he does them all the time . I suggested he try going heavier than bodyweight and told him how much I lift (290 lbs) .

Calories - 4500


Posted by: DOMS

Before I started doing Krav, I don't think that I adequately appreciated a bodyweight routine.

That's a damn fine workout, tallcall!


Posted by: tallcall

Quote:
Originally Posted by DOMS View Post
Before I started doing Krav, I don't think that I adequately appreciated a bodyweight routine.

That's a damn fine workout, tallcall!
Yeah, bodyweight can be a lot of fun!


Posted by: tallcall

Saturday:

Upper Pull Reps Week 1:

Superset: RI - 30 |
1 - Pull-Ups | BW-46 x 5, 4, 4, 3, 3

2 - DB Rear Delt Rows | 30 lbs x 10, 10, 10, 10, 10

One Arm Seated Cable Row: RI - 30 | 135x10, 195x8, 225x8

MTS HighRow: RI - 30 | 80/per hand x 10, 90 x 8, 100 x 8

DB Shrugs: RI - 30 | 60'sx20, 15, 15

Shin Work | 65 lbs x 4 sets x 20 reps

Cardio - 20 minutes

10 min bike HIIT
10 min abs circuit
15 minutes stretching (I look at it like this, I do this every single day, maybe 30 minutes isn't always necessary and I'd like to be in and out in under 2 hours)

I intended to do some back extensions with cobras, but these two fat girls were hogging up the equipment, so i changed plans and went with some shrugs - I never really do them anyway, so it was a nice change of scenery.

That was an awesome superset at the beginning, I'm completely burned out from it right now. I really flew through all of this and was through with the weightlifting in about 35 minutes - FLEW!

Calories - 4000


Posted by: goob

Nice pullups TC!!!! Supersetting those is a real bitch.


Posted by: tallcall

Quote:
Originally Posted by goob View Post
Nice pullups TC!!!! Supersetting those is a real bitch.
Thanks, they were a whole lot of fun!


Posted by: tallcall

Sunday:

Legs Reps Week 2:

Superset: RI - 30 |
1 - Leg Extensions | 130x10, 180x10, 210x8

2 - Walking Lunges | BW x 3 sets x 15 steps up and back

Leg Press: RI - 60 | 180 (2 plates) x10, 270 (3 plates) x10, 320 (3 plates + 25) x10, 360 (4 plates) x10, 410 (4 plates + 25) x10, 450 (5 plates) x10

Hip Adductions: RI - 30 | 105x15, 145x15, 165x15

Hip Abductions: RI - 30 | 105x15, 145x15, 165x15

Cardio - 20 minutes

10 minutes on a bike HIIT
10 min abs circuit
30 minutes stretching/BJJ drills

I really hate lunges. I love the side and tri-planar lunges, but normal ones make my legs hurt. I don't think I'm going to do regular lunges anymore. It's really just putting that much pressure on the toes that gets me. The other lunge types don't force my toes into that uncomfortable position, so I can do them with more ease.

I ran into my old trainer today. I told him how everything was going, that I've continued to slide down the weight scale and am doing pretty well in Brazilian Jiu-Jitsu. I told him I go for about 5-6 hours a week and still get an hour of cardio at the gym here. He said he was impressed and that it was a lot of cardio (saying that it's a good thing). He couldn't talk for long, so I went on about my business.

I had to refrain from yelling at a few people who were hogging the leg press machine, other than that everything was fine. I felt really dumb for forgetting my back belt, I wanted to do a couple sets of squats, but I get really nervous doing them without the belt so I decided to just do more on the leg press since I waited so long for that machine anyways. It all worked out in the end.

Calories - 4000


Posted by: countryboy

Great workouts..!!


Posted by: tallcall

Quote:
Originally Posted by countryboy View Post
Great workouts..!!
Trying to keep them short and to the point.


Posted by: tallcall

4/28/08:
BJJ:
1 Hour

We drilled some rolls - sort of a shoulder roll reversal of a guard pass from open/ butterfly guard to triangle choke or arm-bar. I am having a very hard time with the rolls in general, but I seem to be getting the hang of this, it's all about control with your free hand and pivoting across your shoulder blades. The roll is like rolling half way then coming back to the other side kind of (I can't really explain it because I still don't completely understand it - it's going to take a lot more practice to get these down).

I rolled with a good friend and we kept stalemating. It was a really good 10 minutes. I got to roll the entire time with him - we just kept reversing each other. He'd take me down, I'd slide out and take his back, he'd defend and roll me into my guard, I'd sweep him into mount and attempt one submission, he'd sweep me into mount or side control and the whole thing starts again.

Calories - 4500 (cheat day)


4/29/08:
BJJ:
1 Hour

We're getting our guys ready for another Copa America tournament in May (17th) so we just trained with one guy on the bottom with another in his guard. The objective was to prevent the other guy from passing your guard and holding for 3 seconds. We were given a 2 minute time limit. I was always in the top position () attempting to pass and I succeeded almost every time, of course I tend to kind of hop over the guys and take mount, but we're not really supposed to do that (it's about giving the guy on the bottom a chance to perfect their guard).

I rolled with 3 separate guys today, I was choked left and right by the first - he's a beast too. The second stalemated with me for 5 minutes. I completely dominated the third guy and forced him to submit to an Americana from mount - I attempted it 3 times and when I couldn't get it I kept the arm and went for an arm-bar which he defended nicely. Then, still holding that arm, I went for a triangle, he defended it but ended up back on his back so I quickly grabbed side control and cranked his arm into an Americana and got the tap, tap, tap .

Calories - 3400


Posted by: tallcall

5/1/08 Weigh in
Weight: 276.0 – Down 1.5 pounds from last week’s 277.5

Waist: 34.5 inches– Down 0.5 inches from last week
Stomach: 35 inches– No change from last week
Chest: 51.5 inches – No change from last week
Shoulders: 64 inches – No change from last week
Neck: 19.5 inches – Up 0.5 inches from last week

Bi's: Left – 18 inches, Right 17.5 inches – No change from last week
Calves: 19.5 inches - No change from last week

Lean Body Mass: 264.55 – Up 0.45 pounds from last week’s 264.10
Body Fat Weight: 11.45 – Down 1.95 pounds from last week’s 13.40

Caliper readings - 4 point test:
Abs – 7 mm – Down 1 mm from last week
Suprailiac – 7 mm – Down 1 mm from last week
Thigh – 2 mm – No change from last week
Triceps – 4.5 mm – Down 0.5 mm from last week

Estimated body fat % is ~ 15 % - Coming from one of those handheld devices.

I lost some weight and gained some strength. I am in the second week of my high reps cycle and I feel fine. I feel lighter and more mobile.


Posted by: tallcall

Wednesday:
BJJ:
2 Hours

I worked with Thiago and about 7 other guys for 2 full hours. We decided to merge the no gi and gi classes since no one really showed up. We drilled take downs both hours. I did pretty well against everyone even though I really don't know any take downs. I can't remember them because we never usually train them. It all started to feel natural to me, keep my hips back and pushing forward with my head lunging in to try to grab their leg, drop to my knee and hoist their leg up and push them back and down. I only took one guy down successfully, but still made the others work very hard to get me down - even Thiago had to work a bit harder because I defended his advances pretty decently.

I got 2 submissions via arm-bar and 1 by way of Americana all from mount. I got tapped out by 2 guys repeatedly - both were strong guys one was 240 pounds the other was 179 - strong guys and more experienced. I stalemated with everyone else because I was so tired from all the work. I must have rolled with 6 guys - I submitted 2, got submitted by 2, and went in circles with 2 - all in all a good night.

Calories - 4000


Posted by: tallcall

YouTube Video


Anyone remember this?


Posted by: tallcall

Thursday:
BJJ:
1 hour

Only three guys showed up for class, so we drilled take downs for about 30-40 minutes. Each guy resting just long enough to watch the other guy get taken down and then jump right back in. That was intense. I got to practice some penetration steps - I've never done these before, made my toes feel a bit uncomfortable. I got a few take downs but mostly defended take downs and rolled the other guy into a side control or mount.

After the take down drills we did single matches starting on the feet with tournament rules. Our goal was to either win by submission or points at the end of 5 minutes. I lost all but one match and lost them all to points, the one I won was by submission.

I had a lot of fun with those take downs and am getting the hang of it pretty nicely. Also I got one or two guys down so far by way of a single leg take down, and one by way of a failed () arm drag take down attempt - hey, he did go down for me didn't he

I'm going to get a copy of the De La Riva seminar on DVD sometime next week. It'll be good since I can only remember bits and pieces of what we went over (there was so much - a 3 hour long seminar).

Calories - 3600


Posted by: fufu

nice, only three guys showed up for my class today as well.

we did some takedown stuff too, some uechi mata!


Posted by: tallcall

Quote:
Originally Posted by fufu View Post
nice, only three guys showed up for my class today as well.

we did some takedown stuff too, some uechi mata!
Gotta love it. You never get a break when so few people show up


Posted by: tallcall

Saturday:
Upper Push/Pull Reps Week 2:

Superset 1: RI - 60 |
1 - Pull-Ups | BW-52 x 4, 4, 4

2 - Dips | BW-70 x 7, 8, 7

Superset 2: RI - 60 |
1 - DB Bench on ball | 35'sx10, 50'sx9, 55'sx8

2 - Rear Delt Rows | 35'sx10, 50'sx10, 55'sx8

Superset 3: RI - 30 |
1 - Peck Deck Fly | 150x10, 10, 8

2 - Peck Deck Reverse Fly | 150x10, 10, 8

Superset 4: RI - 30 |
1 - Back Extensions with cobras | 15'sx10, 10, 10

2 - Cross Body Raises | 15 lbs x 10, 8, 8

Cardio - 20 minutes

10 min on a bike.
10 min for an abs circuit.
30 minutes for stretching

That was one hell of a workout. I balanced everything with a push and then an opposite pull movement!

I worked in with a really nice guy for the first superset. I think he's training MMA around here because he was doing all the basic strength building workouts I would normally do and doing them with really good form. Plus, I know his friend from somewhere, but I can't remember where. Maybe I'm wrong (like that ever happens ).

I think the reason my first superset was so weak was that my elbows were really sore from all the work we did in class last week. My shins were also sore, but giving them Friday off was a great thing because the pain moved away from the shins to right above the ankles. I think that's where the pain is originating, I probably aggravated my previous injury. The good news is that they feel a lot better now.

If I can just get through this week I'm scheduled for a rest week and will definitely take it. I'll probably go for every class that week and only participate in 2 of them. I don't think I want to do more because they're getting ready for a competition and will be drilling take downs, guard passes and control pretty much everyday, so it might be too intense for me while I'm recovering.


Posted by: tallcall

5/5/08:
Monday - BJJ:
1 hour

We went over 2 collar chokes and drilled positions. Then rolled a bit.

5/6/08:
Tuesday - Legs Reps Week 3:

Superset 1: RI - 30 |
1 - Leg Curls | 95x10, 115x10, 130x10

2 - Hip Abductions | 105x10, 145x10, 165x10

Hip Adductions | 105x10, 145x10, 165x10

Back Squats: RI - 60 | 135x10, 185x10, 225x8, 185x8, 135x8 = 44 total squats

Superset 2: RI - 30 |
1 - DB Snatches | 20x10, 25x10, 30x10

2 - Side Lunges | BWx10, 10, 10

Cardio - 20 minutes

10 minutes riding a bike HIIT.
10 minute abs circuit.
15 minutes stretching

My whole body felt this workout - my thighs are still sore today. I think I did something wrong on those snatches, I aggravated my Medial Deltoid - it doesn't feel very bad, just a little painful right now.

I ran into my friend Vincent who does a lot of MMA training. He's a cool guy, we both know Thiago (my teacher) and his antics (cutting the air conditioner one day and just making everyone suffer ), he let me in on how things at his place were going and that he is going to try to participate in the upcoming Cage Warriors fight here in August. He is one hell of a strong guy, he was working traps with over 700 pounds in great form, his leg presses are around 800 pounds, and I think he deadlifts close to 450 pounds (2x his bodyweight) - I've actually watched him do all of this, all I can say is that I feel very privilaged to be able to hang out with such a nice and extremely strong guy.

BJJ:
1 hour

We started with some take down drills, then went into training with guard pass drills. After, we rolled for 15 minutes.

5/07/08:
Wednesday:
BJJ:
1 hour

More guard passing. I got to roll with one of the new guys. He is a former wrestler and it showed. He is one big guy and threw me a few times, I think he suplexed me once - that was kind of fun. I kept getting him on his stomach flat and taking control of his back, but them there was nothing I could get because he buried his hands and chin so I had to just let him back up - I think that's from his wrestling background because in BJJ that is probably going to cost you serious points and for MMA I'm in a very good position to rain down a lot of damaging blows even if they are illegal. It doesn't matter though, because I got him to tap to my Americana twice from full mount so I'm happy.

I also got to roll with Joel and Thiago. Joel likes to go slower and be very deliberate and point out all my mistakes (I really like training with him, he goes over the same thing Thiago does but does it slower with each individual who is having difficulty with the move). I caught him in a triangle choke, arm-bar, and kimura from mount.

Thiago was much more aggressive (like always), but I did pretty well and held my own for the first few minutes, then he started taking me to town when I exposed my right arm (the one with the pain) and he took it for an omo plata, then had the same arm in a reverse arm-bar.

I was going to go fo another class, but with my arm feeling like it was and the rest of my body screaming for some time off, I decided not to push it too far tonight and hopefully will be able to do better tomorrow.

One of my friends there has a bunch of pit bulls. He brings some of them to class with him. He showed me two of his females, I think both were 4-5 years old, they were such nice dogs. Their confidence was inspiring. They don't attack people intentionally and when they do hit a person they back off immediately. That sort of thing usually happens when the dogs are fighting and the person doesn't take care to break them up correctly. He has only been bitten once and laid down the law with that dog, it doesn't do that to him anymore.

I have to be more pit bull like in real life. I need to be more confident, and maybe a little angrier. I really want a pit bull!

Caloreis - 5/5 - 3600
5/6 - 4500 - cheat day
5/7 - 3400


Posted by: tallcall

5/8/08 Weigh in
Weight: 284.5 – Up 8.5 pounds from last week’s 276.0

Waist: 34.5 inches– No change from last week
Stomach: 35 inches– No change from last week
Chest: 51.5 inches – No change from last week
Shoulders: 64 inches – No change from last week
Neck: 19.5 inches – No change from last week

Bi's: Left – 18 inches, Right 17.5 inches – No change from last week
Calves: 19.5 inches - No change from last week

Lean Body Mass: 273.86 – Up 9.31 pounds from last week’s 264.55
Body Fat Weight: 10.64 – Down 0.81 pounds from last week’s 11.45

Caliper readings - 4 point test:
Abs – 6 mm – Down 1 mm from last week
Suprailiac – 6.5 mm – Down 0.5 mm from last week
Thigh – 2 mm – No change from last week
Triceps – 4.5 mm – No change from last week

Estimated body fat % is ~ 15 % - Coming from one of those handheld devices.

I gained 8.5 pounds and lost mm’s on the caliper. A lot of it is probably water, but I think it’s ok, it’ll probably all be gone next week and I’ll probably be under 276. My goal is 260. I know my body like to gain and lose weight very fast sometimes, but I think it’s all water weight.


Posted by: fufu

you really like that Americana eh?

a 34.5 inch waistline is pretty damn small for a guy your size.


Posted by: DOMS

Quote:
Originally Posted by fufu View Post
you really like that Americana eh?

a 34.5 inch waistline is pretty damn small for a guy your size.
Damn straight it is! I want pics!


Posted by: tallcall

Quote:
Originally Posted by DOMS View Post
Damn straight it is! I want pics!
I get that measurement by sucking it in all the way and seeing what I could fit into if I really had to. I walk around comfortably in a size 40.

I don't like to take pictures because I get a little camera shy and don't think I look all that great.


Posted by: tallcall

Friday:
Upper Push Reps Week 3:

Push-ups: RI - 30 | BWx10, 15, 14, 13, 10 = 62 push-ups PR for reps

Dips: RI - 30 | BW-64 x 8, 6, 6 - Technical Failure on the last set

Superset: RI - 30 |
1 - Peck Deck Fly | 150 x 10, 10, 10, 10, 10

2 - Peck Deck Reverse Fly | 150 x 10, 10, 10, 10, 10

Shin Work | 50 lbs x 4 sets x 20 reps

Cardio - 20 minutes

10 minutes on a bike
10 minutes for abs
30 minutes stretching - man my flexibility has gone through the roof, I can touch each foot to my ears (left foot can go a little beyond my ear), and lean all the way back while keeping my left knee bent and touching the ground (the one where you place the right foot on the left knee with the left leg bent so that the foot is near your waist and you press your knee to the ground with the right foot while leaning back), my right knee is lagging a little bit behind but is still doing great.

I didn't get a lot of shoulder work in there, but that's because my arms were fried after the push-ups and dips. I just couldn't see myself doing much else after hitting technical failure on those dips.

I saw a few friends there today. Vincent was there again, we talked for a little while. One of the ATT guys from the other MMA gym in town was there, he got a job as a personal trainer, I'm happy for him (sort of) because he's another good one who knows what he's doing and has a great attitude towards everything. Then I saw Aaron, I haven't seen him in a long time.

Some 70 year old guy gave me advice on stretching my lower legs when he saw me doing some stretches in the locker room. I am very grateful for the advice, but it wasn't anything I didn't already know and it is a little weird having a naked 70+ year old fat man standing in front of you showing you these stretches ().

Calories - 4000


Posted by: goob

Outstanding PR pushup work TC. 62 pushups? Are you fufu in disguise?


Posted by: tallcall

Quote:
Originally Posted by goob View Post
Outstanding PR pushup work TC. 62 pushups? Are you fufu in disguise?
It's possible that every dog has a little kitty in them somewhere.

I think there's a deep philosophical message in there somewhere .


Posted by: tallcall

YouTube Video





Posted by: tallcall

Saturday:
Upper Pull Reps Week 3:

Superset 1: RI - 30 |
1 - Pull-Ups | BW-46 x 4, 4, 4, 3, 3

2 - DB Bent Over Rear Delt Row | 30x10, 10, 10, 10, 10

Superset 2: RI - 30 |
1 - MTS Highrow | 80x10, 90x9, 100x8

2 - DB Shrugs | 60'sx20, 20, 15

Rope Cable Crunches: RI - 30 | Machine #12x10, #13x10, #14x10

Superset 3: RI - 30 |
1 - Back Extensions With Medicine Ball With Bounce on Each Rep | 12 lbs x 10, 10, 10

2 - Ball Chops | 12 lbs x 10, 10, 10

Cardio - 30 minutes

10 minutes on a bike.
30 minutes stretching/BJJ drills
20 minutes on an elliptical trainer

This was a lot of fun and I'm very tired. This is the end of my 6 week cycle so I am going to take the next week off from weight lifting and cut back a little on everything else to get a lot of rest so I can come back in about a week to start a new cycle and go for power.

Calories - 4800


Posted by: goob

Quote:
Originally Posted by tallcall View Post
THats the funniest bit of that movie. Really good.

Did you spot Witchblade later on in it? He's on rollerblades and in gold.

Solid workout TC. THose ball chops sound.......er.......very painfall.


Posted by: tallcall

Quote:
Originally Posted by goob View Post
THats the funniest bit of that movie. Really good.

Did you spot Witchblade later on in it? He's on rollerblades and in gold.

Solid workout TC. THose ball chops sound.......er.......very painfall.
I think I found him:

YouTube Video





Posted by: tallcall

I've been busy covering brushfires down here. Damn those arsonists - Goob, you weren't here anytime last week were you ()?

5/12/08:
BJJ:
1 Hour

"Omo-plata day" - that's what Joel (instructor) called it. We drilled 2 variations of the omo-plata. I still suck at shoulder rolls, but they're getting better. I rolled for about 10 minutes with Joel at the end of class - fun, but frustrating since he demands I go through everything step by step - good in a way since then I have to really learn all the details of all the moves I'm trying to pull.

Calories - 3400

5/13/08:
BJJ:
1 Hour

Drilled the guys who are participating in the upcoming tournament by forcing them to try and pass our guards. I gave my guys a slightly harder time than usual! We did these guard passing drills for about 40 minutes.

I got to roll a bit with one of the heaviest guys (other than me I think he's the heaviest one there), he's also not that bad. We rolled for 5 or 10 minutes, I got submitted once, then he tried to get me again and I just kept reversing his chokes and tying up his legs in spider guard and slipping him back into my full guard. He's a big boy, but I had all the leverage I needed to control him with my feet.

Calories - 4500


Posted by: tallcall

YouTube Video


YouTube Video


YouTube Video


I want a Pit Bull!!


Posted by: tallcall

No BJJ, just went to bed early and got some rest (it is a rest week after all).

Calories - 2900- I ended up skipping my last meal, I don't like doing that, but I thought I could use a slight change since I wasn't really going to be needing all that much for the rest of the day.


Posted by: tallcall

5/15/08 Weigh in
Weight: 280.5 – Down 4 pounds from last week’s 274.5

Waist: 34.5 inches– No change from last week
Stomach: 35 inches– No change from last week
Chest: 51.5 inches – No change from last week
Shoulders: 64 inches – No change from last week
Neck: 19 inches – Down 0.5 inches from last week

Bi's: Left – 18 inches, Right 17.5 inches – No change from last week
Calves: 19.5 inches - No change from last week

Lean Body Mass: 270.39 – Down 3.47 pounds from last week’s 273.86
Body Fat Weight: 10.11 – Down 0.53 pounds from last week’s 10.64

Caliper readings - 4 point test:
Abs – 6 mm – No change from last week
Suprailiac – 6.5 mm – No change from last week
Thigh – 2 mm – No change from last week
Triceps – 4 mm – Down 0.5 mm from last week

Estimated body fat % is ~ 15 % - Coming from one of those handheld devices.

I lost 4 of the 8.5 pounds I gained last time and still lost mm’s on the caliper. I pretty much maintained, so it is neither good nor bad.


Posted by: goob

Quote:
Originally Posted by tallcall View Post
[
I want a Pit Bull!!
Seriously???? I hate those fucking dogs. Ugliest animal ever. An alsation or a husky, thats where its at.


Posted by: tallcall

Quote:
Originally Posted by goob View Post
Seriously???? I hate those fucking dogs. Ugliest animal ever. An alsation or a husky, thats where its at.
A friend of mine raised 5 of them and brought 3 over to play with us at my BJJ school (in the parking lot). They were some of the nicest, most loyal and ugliest (cool looking) dogs I've ever been around. I just want to be able to walk down the street and watch the people stare.

We'll see what the future holds though, I'm moving in a couple months and I'd have to first see if the place I'll be in allows dogs and what kind of dogs. Maybe I'll just volunteer to do some work in an animal shelter or help train some pit bulls (or other dogs). I really just want to be able to be around the animals more and take care of them. I can't have kids, but I can have puppies !


Posted by: tallcall

Friday:
Cardio - 45 minutes HIIT

10 minutes on a bike - levels 14-20 - 30 seconds at level 20 - PR for endurance.

20 minutes Farmers Walks - 60 lb dbs - 500 paces - up and down stairs (25 total each way), rest for 1 minute and repeat 5 times. Then standard walks for 10 minutes averaging 60 paces followed by a 60 second rest repeated 5 times.

5 minutes on a rowing machine.

5 minutes on an elliptical trainer at levels 3 and 13. 1:10 at level 13.

5 minutes on a treadmill at a speed of 2.5-4.0 mph. I kept it kind of slow because of the problems I've had in the past.

I felt like I was flying after those farmers walks. Nothing like throwing on an extra 120 pounds and running around with it. Makes me feel like I'm floating when I put the weight down.

Calories - 3400


Posted by: tallcall

Cardio - 30 minutes HIIT

10 minutes on a bike.

20 minutes for farmer's walks - again. 65 lb dbs. I hauled them up and down 25 stairs resting for 60 seconds at the bottom = 8 minutes total time (4 runs). The I walked the floor (sort of race walking though) for 12 minutes. I ended up with a total of 645 steps taken, 200 steps on the stairs and 445 on the floor.

Total cardio time for this week is 3 hours 15 minutes

Calories - 4000


Posted by: tallcall

Sunday:
Legs Power Week 1:

Hip Abductions: RI - 30 | 185x10, 195x10, 205x10

Hip Adductions: RI - 30 | 185x10, 195x10, 205x10

Sumo Style Deadlift: RI - 90 | 275x5, 325x1, 335x1 PR for Weight - not the best but I forgot to bring my straps so everything was done with a double overhand grip. I nearly lost my grip on the 325 set so I stopped after the first one. I blame the farmer's walks from the last two days for the weaker grip, but I still did very good considering!

Superset: RI - 90 |
1 - Leg Press | 540 (6 plates per side) x 10, 630 (7 plates) x 10, 720 (8 plates) x 5 PR for Weight

2 - Calf Press - on Leg Press Sled | 540x10, 630x10, 720x10 PR for Weight

Shin Work | 70 lbs x 4 sets x 20 reps

Cardio - 20 minutes
10 minutes on a bike.
10 minutes ab circuit.
30 minutes stretching/BJJ drills

I'm happy to be back on the power cycle again! I feel pretty good about things, and even though I had problems with my deadlifts, everything ran pretty smooth. I met a new guy there, not available, but a nice guy anyways, he played baseball at UCF for the last 4 years and looks great (). We talked about things for a little while, he was really cool.

Calories - ~5000 - Cheat Day


Posted by: fufu

good job in the deadlift


Posted by: tallcall

Quote:
Originally Posted by fufu View Post
good job in the deadlift
My grip was a huge limiting factor in those. I know I had a few more in me.

One of the guys there noticed me pushing 720 pounds on the leg press and looked kind of shocked - he's one of my trainer friends. He was there working out with a buddy, who also looked impressed. That made me feel better.


Posted by: tallcall

BJJ:
1 Hour:

Learned a choke from the De La Riva guard. Sort of a variation on a guillotine choke. One hand grabs deep into the lapel with the wrist going across the neck, pull the head under that arm's elbow and push head down with other hand sliding that hand under your elbow as well and pull and twist your wrist while pushing down on the head. A nice simple collar choke. This can be used to iniate a sweep which can also end in mount with his head still trapped under your elbow, then just pull with that arm and lift up with that elbow against the head slightly, tap tap tap. I love that one.

One of my friends went to last weekend's Copa America tournament. He beat his first opponent within 90 seconds. All sweeps were legal, so he did a sort of double under hip toss, the guy landed on his shoulder, complained to the ref and asked for a time out, the ref said no time outs and asked if the guy was forfeiting. Of course he said no and the fight was restarted on the feet. My friend again took him down the exact same way, they scrambled and the guy got in my friends guard, he switched up to De La Riva guard and pulled off that choke. The other guy didn't even see it coming.

My friend lost the other matches to points, but was really a winner since now he knows what he must do next time to succeed.

My teacher fought as well and won due to points but incurred a leg injury, he nearly fractured his leg. I'm not sure how that all went down, but I know there was some bad blood between some of them including my teacher well after that match. My friend told me he thought there was going to be a brawl afterwards. The other guy was taking a lot of jabs at my teacher in Portuguese until he was shown the video of the fight and realized his fighter really did lose. My teacher had a hard time walking, but walked all the way over to the other guy then decided to just let it all go instead of creating a mess (that takes some guts ). I hope someone has some video of it all, I'd like to see it.

***Ninja Edit***

Calories - 4000


Posted by: tallcall

BJJ:
1 Hour:

We covered 2 escapes from side control.

I rolled with one of the strongest guys there and actually did very well against him.

The place I'm renting is going through foreclosure and I'm going to have to move within the next 30 days. I'm hoping to be able to find a small apartment for a few months until I can get into something more permanent. God I hope this all ends smoothly!

Calories - Estimateing at 4000 - When I start going crazy like I have been for the last two or three days I tend to forget how much I'm eating and usually can't stand to see food. I think I'm near 4000, but I missed some food this morning and this afternoon. This all really just sucks!


Posted by: tallcall

BJJ:
1.5 hours

We drilled a lot of the things on our belt tests for Green and Blue. Mostly did some sweeps, transitions, reversals, and escapes (or as Thiago says "Scapes" - I guess it works). It was cool of those guys to go over those with a few of us since we all are going through it.

For the main class we covered more escapes from side control. Both of them allowed for the transition from being in someone's side control to either taking their back or taking half guard/mount. I loved these because of their simplicity.

Calories - ~3700


Posted by: tallcall

BJJ:
1 Hour

We did more side control escapes and transitions. I got to roll with the teacher first and successfully rolled out of a clock choke of his twice and almost a third time before the timer went off. He rolled with me the last time and I was saved by the bell. Later he said that I flew twice that night and rolled smoothly from a very bad situation to a position where, if I had pushed a little more, I could have had mount.

I rolled with the other two guys as well and did pretty well against both of them. I think I tapped out only to the teacher and the last guy who is considered a pro fighter. His record is officially 1-0-0 and he is looking for his next sanctioned fight. He was going to fight this weekend in Costa Rica with Cage Warriors under Renato Tavares, but his opponent got injured and decided to give up his spot, so he had no one and no one would take it at such short notice. So I think he'll just wait until August or November and get back in there.

Calories - 3600


Posted by: tallcall

5/24/08 Weigh in
Weight: 282 – Up 1.5 pounds from last week’s 280.5

Waist: 34.5 inches– No change from last week
Stomach: 35 inches– No change from last week
Chest: 51.5 inches – No change from last week
Shoulders: 64 inches – No change from last week
Neck: 19 inches – No change from last week

Bi's: Left – 18 inches, Right 17.5 inches – No change from last week
Calves: 19.5 inches - No change from last week

Lean Body Mass: 272.81 – Up 2.42 pounds from last week’s 270.39
Body Fat Weight: 9.19 – Down 0.92 pounds from last week’s 10.11

Caliper readings - 4 point test:
Abs – 5.5 mm – Down 0.5 mm from last week
Suprailiac – 6 mm – Down 0.5 mm from last week
Thigh – 2 mm – No change from last week
Triceps – 3.75 mm – Down 0.25 mm from last week

Estimated body fat % is ~ 15 % - Coming from one of those handheld devices.

I Went up 2 pounds but lost quite a bit on the calipers so I’m really happy. I think I added weight nicely this time and am hoping to see a steady loss of fat regardless of weight loss on the scale.


Posted by: tallcall

Saturday:
Upper Push and Pull Power Week 1:

Pull-Ups: RI - 60 | BW-22x3, BW-16x2, 2 PR for Weight

Dips: RI - 60 | BW-34x4, BW-28x3, 3 PR for Weight

DB Bench on Stability Ball: RI - 90 | 65'sx5, 70'sx2, 75'sx Fail -

1 Arm Seated Cable Row: RI - 60 | 270x8, 285x6, 300 (Entire Stack!) x4 PR for Weight

Back Extension with Medicine Ball: RI - 60 | BW+12 lb ball x 10, 10, 10 - 1 x With a bounce at the bottom, 2 x With a toss at the top and a bounce at the bottom

Cardio - 20 minutes

10 minutes on a bike
10 minute ab circuit
30 minutes stretching

I'm angry that I didn't get my weight on those DB bench presses. My arms were a bit sore so I wonder if it was just because of that. I'll get it next week!

Calories - 4300


Posted by: tallcall

5/26/08:
Monday
BJJ:
1 Hour

Just my teacher and I today. We spent time going over the basics and rolled for 45 minutes. One of the best classes I've had in a while.

Calories - 3600

5/27/08:
Tuesday:
Legs Power Week 2:

Single Leg Extensions: RI - 60 | 80x8, 90x8, 100x8

Hip Rotations: RI - 60 | 112.5x8, 125x8, 137.5x8 PR for Weight

Smith Squats: RI - 90| 240x8, 290x6, 300x4 PR for Weight

Side Lunges: RI - 60 | BW x 3 sets x 10 reps

Shin Work | 55 lbs x 4 sets x 20 reps

Superset: No Rest |
1 - Calf Raises | BW x 3 sets x 10 reps

2 - Reverse Calf Raises | BW x 3 sets x 10 reps

Cardio - 20 minutes
10 minutes on a bike
10 minute ab circuit
30 minutes stretching

I felt really good today. Those squats were scarily good and easy.

Calories - 4500

BJJ:
1 Hour

We learned two escapes from a side control. The first escapes from side control to an arm-bar. the second escapes to a gogo plata (choking the person with the top of your foot/tibia under their head and your hands on top pulling down while thrusting up with your leg and hips - doesn't take much and they pass out. I really like the gogo platas!

Rolled for 15 minutes.

5/28/08:
Wednesday:
BJJ:
1 Hour

We learned two more escapes from side control. The first escapes from side control to omo plata. The second escape allows your to transition to a sweep to mount with your knee on his belly and his arm locked and ready for any arm or shoulder lock. I really like that sweep.

Rolled for 15 minutes

Calories - 3600


Posted by: goob

Holy shit. Those squats are incredible. I could only imagine doing 300.

Not even going to mention those absolutely insane one armed rows from the previous workout. No. I won't say anything about that INCREDIBLE effort. Not a peep.


Posted by: tallcall

Quote:
Originally Posted by goob View Post
Holy shit. Those squats are incredible. I could only imagine doing 300.

Not even going to mention those absolutely insane one armed rows from the previous workout. No. I won't say anything about that INCREDIBLE effort. Not a peep.
Aww thanks man! I'll be the first to admit that my row form is a bit whacked though!

YouTube Video



Posted by: tallcall

5/30/08 Weigh in
Weight: 282 – No Change from last week
Waist: 34.5 inches– No change from last week
Stomach: 35 inches– No change from last week
Chest: 52 inches – Up 0.5 inches from last week
Shoulders: 64.5 inches – Up 0.5 inches from last week
Neck: 18.5 inches – Down 0.5 inches from last week

Bi's: Left – 18 inches, Right 17.5 inches – No change from last week
Calves: 19.5 inches - No change from last week

Lean Body Mass: 273.59 – Up 0.78 pounds from last week’s 272.81
Body Fat Weight: 8.41 – Down 0.78 pounds from last week’s 9.19

Caliper readings - 4 point test:
Abs – 5 mm – Down 0.5 mm from last week
Suprailiac – 5.75 mm – Down 0.25 mm from last week
Thigh – 2 mm – No change from last week
Triceps – 3.5 mm – Down 0.25 mm from last week

Estimated body fat % is ~ 15 % - Coming from one of those handheld devices.

I stayed at 282 but seem to have lost some fat while gaining muscle (pretty cool). People at school have been telling me how they think I’ve lost a lot of weight since two weeks ago when I saw dome of them last. I thought that was a nice compliment, but really haven’t been doing anything all that different. Maybe I’m judging myself too harshly at times. I’ve been trying some 6-OXO Extreme, I think it’s doing a nice job. One of my friends is using a T booster like 6-OXO and hydroxyl-cut along with some other things, maybe I’ll give hydroxy-cut a try someday.


Posted by: tallcall

Thursday:
BJJ:
1 Hour

We just went over a escape from side control to a upside-down arm-bar. Drilled that for about 15-20 minutes. We rolled for about 10-15 minutes.


Posted by: tallcall

Friday:
Upper Push Power Week 2"

Dips: RI - 60 | BW-28x4, BW-22x3, 2 PR for Weight

DB Bench On Ball: RI - 90 | 65'sx7, 75'sx2 (failed on 3rd rep), 75'sx0 (failure) PR for Weight

Cross Body Raises: RI - 60 | 30 lbs x 8, 8, 8 PR for Weight

Superset: RI - 60 |
1 - Seated Cable Incline Flys | 80x6, 90x4, 100x2 PR for Weight

2 - Seated Cable Incline Reverse Flys | 80x6, 90x4, 100x2 PR for Weight

Cardio - 20 minutes

10 minutes on a bike
30 minutes stretching
10 minutes doing farmer's walks after the workout

I liked those flys! I also like how I was able to kind of push through that 70-75 lb weight barrier on my presses, I think next week will be standard bench presses and I'll see where I am there. I think I'll be able to get 150 pretty easily.

Calories - 4500


Posted by: tallcall

Saturday:
Upper Pull Power Week 2:

Pull-Ups: RI - 60 | BW-16 x 2, BW x 2, 1 (failed on 2nd rep) PR for Weight

MTS High Row: RI - 60 | 90'sx8, 125'sx5, 130'sx3 PR for Weight

Two Handed Seated Cable Row: RI - 60 | 150x10, 195x8, 210x4 PR for Weight

DB SLDL: RI - 90 | 70'sx7, 7, 7 PR for Weight

Preacher EZ Bar Curls: RI - 60 | 85x8, 95x5, 110x2 PR for Weight

Cable Chops and Reverse Cable Chops: RI - 60 | 25 lbs x 10 (downward chops), 10 (upward chops), 10 (downward chops) PR for Weight

Turkish Getups: RI - 30 | 10 lbs x 6 reps on each side - started failing on the fifth reps

Cardio - 20 minutes
10 minutes on a bike
30 minutes stretching
10 minutes for abs - I counted the ab section of my workout as cardio because I didn't take any breaks and it took me about 10 minutes to do those getups.

Yay I am at bodyweight on my pull-ups!

The High Row machine has a machine max of 155 pounds - I'm already at it's doorstep.

I had to try the two handed rows again and see where I stood with those so I kind of screwed myself by going for 10 reps on the first set, I think I could have had much more weight if I started at 195 - I'd probably have had almost 300 pounds today.

My left hand's grip is still messed up from the farmer's walks I did Friday, so it probably wasn't a good idea to do those straight legged deadlifts today, but I'll be fine - the finger just feels like I pulled something and is just a little swollen.

I haven't done cable chops in a while so I had to ask for some help on the form. The guy said that I was actually doing them right - it just took me a few tries to remember it. It felt good to use a little more weight than the balls would allow.

I really like the Turkish getups. I had never done them so I started with the 10 lb db for now and got 6 reps with it in each hand before I had to give up. I felt my arms shaking nicely by the fifth rep and couldn't fathom going past 6 - my left side almost didn't make it through the sixth rep.

Calories - 5000 (cheat day)


Posted by: goob

Good work on the DB SLDL's, thats a good weight.


Posted by: tallcall

Quote:
Originally Posted by goob View Post
Good work on the DB SLDL's, thats a good weight.
Thanks, that was a lot of weight to do with my grip feeling like it did.


Posted by: tallcall

Cardio:
Sunday:
40 Minutes

10 minutes on a bike.

10 minutes for an abs circuit which involved 200 crunches, 25 kicks, 25 scissors, 25 leg outs, 20 bird-dogs, and 2 planks at 30 seconds.

10 minutes on a stair master.

10 minutes on an elliptical.

Calories - 3900

I had to miss my Monday class so I decided to go for 40-60 minutes of cardio on Sunday morning to make up for it.


Posted by: tallcall

Monday:
Legs Power Week 3:

Double Leg Leg Extension: RI - 60 | 160x8, 170x8, 180x6 PR for Weight

Lying Leg Curls: RI - 60 | 170x7, 190x4, 205x2 (entire stack) PR for Weight

Hip Adductions: RI - 30 | 185x10, 195x10, 205x10

Superset: RI - 90 |
1 - Leg Press | 630x8, 720x8, 810x4 (machine max without adding without adding weight to the top of the sled - just using the bars provided) PR for Weight

2 - Calf Presses | 630x20, 720x20, I didn't do anything at 810 because I didn't have the time.

Cardio - 20 minutes

10 minutes on a bike
10 minutes abs
15 minutes stretching

Calories - 4500

I felt great, grip still messed up so I couldn't get those snatches I wanted but at least I knew when to say no.

I have a new friend at the gym, a new trainer that they just hired. We traded stories and he witnessed me do those leg presses and offered a spot (I agreed happily). What a cool guy. I also say my other friend from the school nearby doing some upper body work. I mentioned to him that I always hate it when I have to use some equipment and someone else is hogging it all. I hate to push them off, but like he said, sometimes you have to - I'm a big guy and can scare some people, he's a bit smaller but has a really messed up looking face (kind of looks like a victim of a chair shot or two - Mmmm pretty) . Oh well, that was a lot of fun, I'm glad I ran into those two, it really made my day a little bit better!


Posted by: tallcall

Tuesday:
BJJ:
1 Hour

We covered 2 chokes from side control.

The first was an ax choke. The second one was a gi choke where you do a back bridge over the guy and crank it in even tighter. I couldn't get the bridge - mostly due to fear, but also because my toes don't like to support that kind of weight at that angle. I tried it twice with him helping and still couldn't get it, so he allowed me to use one of the other gi chokes that works at least as well. I was really nervous because I would have to come down on the guy with almost all my weight if something went wrong and I weight 280 pounds coming down on a guy weighing 180 or less - not a pleasant feeling.

I rolled for 15 minutes and spent the last 5 with the teacher who complimented me by saying my base had improved over the last month because he had a harder time moving me - high praise!

Caloreis - 3900


Posted by: fufu

what is an axe choke?


Posted by: tallcall

Quote:
Originally Posted by fufu View Post
what is an axe choke?
It's a collar choke (with gi) where you dig nice and deep on both sides and usually curl your wrists and drop your elbows to the floor (assuming your opponent is on his back like mine was doing this drill). The only difference was that I was using my gi to wrap the left side and back of his neck, then reaching deep on the right side of his neck with my other hand and curling the wrist and dropping that elbow to the floor (my left arm was in the air cranking my gi around his neck and my right arm was across his neck with the wrist curled and elbow on the ground near his opposite shoulder).

I'm not a big fan of gi chokes, but they do work nicely.


Posted by: tallcall

Wednesday:
BJJ:
1 Hour

2 more submissions from side control. First was an Americana - done by grabbing your opponents belt, switching your hips, reaching under his elbow, doing a figure four and cranking it back.

The second was mostly a set up to a myriad of other submissions and chokes. We start by grabbing the opponent's belt on the opposite side of the attack, then switch your hips, use the hand that secured his belt to loop under his far side armpit and run it across his chest to grab his other wrist, then figure four that wrist, now release your hand that controlled his far side belt and arm and grab the top layer of his near side belt and create a small loop, push his hand through the belt loop you just created, now using the hand that controlled his near side hand - keeping a half figure four, grab the belt loop (this way you have his hand locked in the belt and your arm sort of grapevined around his so you control him with just one arm). Now you can slide back and go up for a Kimura, Americana, most chokes, knee on belly and mount, roll him over and take back mount, block his head with your shin and choke him, or set up and go for an Armbar or straight arm Armbar, take any other mounted position you want, you have all the control in the world at this point.

I rolled for about 10-15 minutes and attempted but failed to incorporate some of the submissions we went over for the past two weeks. I'm definitely going to find a way to work these into my game because they were very well suited for me.

Calories - 3900


Posted by: tallcall

Thursday:
BJJ:
1 Hour

More from side control.

First was another variation on an Americana. This was kind of cool since you use your entire body's weight against your opponent. Start in side control. I'm lying with my left hand across his face, I take that hand and swim under his armpit to lock that arm, then using my other hand I pop up slightly onto my knees to give myself room and swim the other hand under his elbow which is trapped under my hips closest to me, I reach under and grab his wrist, then switch my hips kicking my right leg back at an angle to allow for better balance and pull his wrist up and toward his ribs which bends his elbow back against me, then I just lean my bodyweight onto his torso and bridge my hips if I need and more leverage.

The second was another that gives you a myriad of submissions and chokes. basically it starts the same as the Americana above, but this time you don't shift your hips, you reach under and pin the trapped arm under your hips closest to you and lay your shin across it right above the elbow. Now you have him trapped, just extend your other leg to give yourself a good base and you can get collar chokes, standard wrist chokes, opposite side Americanas and straight arm Armbars, mount, knee on belly or knee on side to help with the straight arm Armbar, then there's one of my personal favorites, the bicep cutter - not allowed in NAGA because it can cause nasty damage to the guy's biceps and take 3-6 months to heal up right (one of our guys who just fought a month or two ago had his bicep injured in the fight - that's when the ref stopped the fight- and is out for about 3 months). I think you can also get a Bone crusher from there but I didn't get a chance to ask or try.

I rolled for 10 minutes - there were only three of us so we just spent the majority of the time going over positions.

Calories - 4300


Posted by: fufu

Quote:
Originally Posted by tallcall View Post
It's a collar choke (with gi) where you dig nice and deep on both sides and usually curl your wrists and drop your elbows to the floor (assuming your opponent is on his back like mine was doing this drill). The only difference was that I was using my gi to wrap the left side and back of his neck, then reaching deep on the right side of his neck with my other hand and curling the wrist and dropping that elbow to the floor (my left arm was in the air cranking my gi around his neck and my right arm was across his neck with the wrist curled and elbow on the ground near his opposite shoulder).

I'm not a big fan of gi chokes, but they do work nicely.
ahh yes, I know what you are talking about, thanks.


Posted by: tallcall

Quote:
Originally Posted by fufu View Post
ahh yes, I know what you are talking about, thanks.
Yeah, they are a lot of fun.

He taught his no gi class some type of Crucifix. Trapping one arm in an Americana and the other in a straight arm Armbar. I thought that looked pretty cool.


Posted by: tallcall

6/6/08 Weigh in
Weight: 282 – No Change from last week

Waist: 34 inches– Down 0.5 inches from last week
Stomach: 35 inches– No change from last week
Chest: 52 inches – No change from last week
Shoulders: 64.5 inches – No change from last week
Neck: 18.5 inches – No change from last week

Bi's: Left – 18 inches, Right 17.5 inches – No change from last week
Calves: 19.5 inches - No change from last week

Lean Body Mass: 273.98 – Up 0.39 pounds from last week’s 273.59
Body Fat Weight: 8.02– Down 0.39 pounds from last week’s 8.41

Caliper readings - 4 point test:
Abs – 4.75 mm – Down 0.25 mm from last week
Suprailiac – 5.5 mm – Down 0.25 mm from last week
Thigh – 2 mm – No change from last week
Triceps – 3.5 mm – No change from last week

Estimated body fat % is ~ 15 % - Coming from one of those handheld devices.

Again, I stayed at 282 but lost some fat while gaining muscle. The 6-OXO Extreme has been working very nicely for me and I feel like it is actually doing what it advertised.


Posted by: tallcall

Friday:
Upper Push Power Week 3:

Dips : RI - 60 | BW-22 x 4, BW-16 x 2, 2 PR for Weight

DB Bench on Ball: RI - 90 | 70's x 5 PR for Reps, 80's x fail (I tried a second time and failed again)

DB Skull Crushers: RI - 60 | 25 x 8, 30 x 8 (all assisted), 25 x 10 PR for Reps

Superset: RI - 60 |
1 - Seated Incline Cable Fly | 90 x 7, 100 x 4, 110 x 2 PR for Weight

2 - Reverse Seated Incline Cable Flys | 90 x 7, 100 x 4, 110 x 2 PR for Weight

Cardio - 20 minutes

10 minutes on a bike
10 minutes for abs
15 minutes stretching

Calories - 5000 (cheat day)

I was so tired today. I know I could have had the 80 pound DB bench, I got the weight about half way up and failed each time. I was seriously burned out, I've been working for the last 15 days with only 2 days off in between and will work 2 more days before I get any time off (6 days, 1 day off, 6 days, 1 day off, 5 days, then 2 days off - sucks).

I was nice to see my rep range improve over last week with those 70 pounders through and on the Skull Crushers.


Posted by: goob


Thought this journal was getting too serious......


Posted by: tallcall

Quote:
Originally Posted by goob View Post

Thought this journal was getting too serious......
Are you jealous of her?




Posted by: Malley

Your bf has went way down since the last time I have been here! Very nice buddy!


Posted by: tallcall

Quote:
Originally Posted by Double D View Post
Your bf has went way down since the last time I have been here! Very nice buddy!
Hey buddy, it's been too long! What have you been up to?


Posted by: Malley

Working alot thats about it, see my journal for more!


Posted by: tallcall

Saturday:
Upper Pull Power Week 3:

Pull-Up Ladder - 1, 2, 3, 2, 1 style: RI - 60 | BW x 1, 2, 2, 1, 1- Fail

MTS Highrow: RI - 60 | 125x5, 135x4, 155x2 (Machine Max) PR for Weight

2 Handed Seated Cable Row W/Stirrup Grips: RI - 60 | 195x8, 210x6, 225x4 PR for Weight

Hise Shrugs: RI - 60 | 200 x 15, 250x15, 300x12 PR for Weight

Ab Wheel | BWx3x10

Turkish Getups | 20 lb db x 3 L, 3 R PR for Weight

Tablemakers | 20 @ 3 minutes

Cardio - 20 minutes

10 minutes on a bike
10 minutes for that ab session
30 minutes stretching

I felt great. I got 7 pull-ups at bodyweight and Maxed out the MTS row machine. Those Hise shrugs felt nice too.

Calories - 4000


Posted by: tallcall

Monday:
Legs Reps Week 1:

Superset: No Rest |
1 - Lying Leg Curls | 100x10, 110x10, 120x10

2 - Hip Rotations | 75x10, 100x10, 112.5x10

Sumo Deadlift: RI - 60 | 165x10, 245x8, 265x8, 245x8, 165x8

DB Snatches: RI - 60 | 20x8, 30x8, 35x8

Hip Adductions: RI - 30 | 150x10, 170x10, 190x10

Cardio - 20 minutes

10 minutes on a bike
10 minutes abs circuit
15 minutes stretching

Calories - 3900

That was a lot of deadlifting! My hamstrings and lower back are burning and my traps are feeling it a bit as well - good times.

I had to work around some dumb-asses today. One of them decided to walk right in front of me when I was doing those snatches. I stopped and let him go by but I really wanted him to just walk into a good 35 lb dbl as it's flying through the air - after losing a few teeth I think he'd get the idea ()!


Posted by: tallcall

Monday 6/09/08:
BJJ:
1 Hour

Worked with opponent in side control. Basically a spin out to North/South, then driving your leg up so their waist and stomach is resting on your shin, from there you can easily roll into mount.

Rolled for about 10 minutes.

Tuesday 6/10/08:
BJJ:
1 Hour

Worked from side control. Goal was to get a Americana and Armbar from side control by blocking his head, switching your hips, grabbing the arm you trapped by switching, then positioning the elbow on your lower knee and stepping on his wrist with your elevated leg (Americana is done by keeping the arm bent over your knee, stepping on his writs, then pulling up on the elbow). We also went from that position to full mount by keeping our foot very tight to our chest and sliding it over top of him so as not to tip him off on what's happening (he can't see because you're still blocking his head). From there we went to high mount and triangle choke, kimura, and armbar.

Then we practiced what to do if the guy blocks you. Basically it's all the same just that you swim the arm that was blocking the guy's head under his head and grab that wrist with your free wrist, then switch your hips, flatten out and walk around so your head is pretty much right next to his, drop your head to the ground, squeeze and drop the shoulder attached to the arm that is wrapping under his head. This is the Jeff Monson Choke and it works very nicely (this doesn't really utilize the gi much so it is perfect for MMA - I guess that's because Jeff started it).

There's a lot of talk lately about possibly getting BJ Penn, Rodger Gracie, Nog's MMA coach, Marcelo Grosso, and De La Riva to come over and do seminars with us by the end of the year. Thiago was in BJ's locker room at the last UFC - you can see him in the end credits giving BJ a hug and kiss on the forehead. He is going to be visiting Hawaii in September on vacation and is going to visit BJ for a little while. I am very excited about that possibility and getting Nog's current MMA coach over here.

Also, We're getting some of our guys ready for their debuts in "Cage Warriors" and had some of the fight coordinators over here tonight from England (they were talking about smoking some fags, then I realized they meant cigarettes and I stopped myself from over-reacting ). So in a little bit we're going to be bringing a bunch of their guys over here to train with us from England as they prepare for their fights as well. This could be interesting especially if one of them gets selected to fight one of our guys (There'd be a beatdown! ).

Too much excitement for me!


Posted by: tallcall

I'm doing this a bit early this week.

6/11/08 Weigh in

Weight: 281 282 – Down 1 pound from last week
Waist: 34 inches– No change from last week
Stomach: 35 inches– No change from last week
Chest: 52 inches – No change from last week
Shoulders: 64.5 inches – No change from last week
Neck: 18.5 inches – No change from last week

Bi's: Left – 18 inches, Right 17.5 inches – No change from last week
Calves: 19.5 inches - No change from last week

Lean Body Mass: 273.40 – Down 0.58 pounds from last week’s 273.98
Body Fat Weight: 7.60 – Down 0.42 pounds from last week’s 8.02

Caliper readings - 4 point test:
Abs – 4.75 mm – No change from last week
Suprailiac – 5 mm – Down 0.5 mm from last week
Thigh – 2 mm – No change from last week
Triceps – 3.5 mm – No change from last week

Estimated body fat % is ~ 15 % - Coming from one of those handheld devices.

I went down one pound. People at school are again complimenting me on how I look, something must be going well. The 6-OXO Extreme has been working great, I keep losing fat and am maintaining most of my lean mass.


Posted by: Malley

We use those handheld devices here, I personally dont like em cause they estimated someone who was like 8% bf at 17% the other day.....just hate em, but most of the time they give you a general idea. Keep up the good work buddy!


Posted by: tallcall

Wednesday:
BJJ:
1 Hour

We just did the same things as we did on Tuesday and rolled for about 15 minutes.

I went to the early class with the hopes to stay through two classes, but these allergies have been giving me a hard time this week and I couldn't work through a second class, so I just watched.

Calories - 4500


Posted by: tallcall

Thursday

I just decided to sit out this BJJ class and watch. Nothing really happened, one guy showed up and the rest were doing Mauy-Thai training because there is a tournament coming up on July 12th over at the UCF arena.

I did get a chance to chat with my friend, our strength and conditioning coach. He gave me a new workout plan based loosely on the ideas of crossfit. He has been doing crossfit style workouts for all his career and is getting his certification soon. My new plan is as follows:

4 weeks:
3 days/week - Tuesday, Friday, Sunday (for now)

Week 1:
3-4 sets of everything

Clean Pull - 5 reps/set, Rest = 90-120 seconds

Front Stepup, Split Good Mornings, Push Jerk, Mixed Grip Pullups, Reverse Grip Bench, and One Arm Horizontal Pullups - 10 reps/set of each, resting for 60 seconds

Plank with weight transfer - 30-60 seconds

Week 2:

Clean Pull - 3 reps/set

Front Stepup, Split Good Mornings, Push Jerk, Mixed Grip Pullups, Reverse Grip Bench, and One Arm Horizontal Pullups - 5 reps/set, rest = 90 seconds

Plank with weight transfer - 30-60 seconds

Week 3:

Clean Pull - 5 reps/set

Front Stepup, Split Good Mornings, Push Jerk, Mixed Grip Pullups, Reverse Grip Bench, and One Arm Horizontal Pullups - 8 reps/set, rest = 60

Plank with weight transfer - 30-60 seconds

Week 4:

Clean Pull - 2 reps/set

Front Stepup, Split Good Mornings, Push Jerk, Mixed Grip Pullups, Reverse Grip Bench, and One Arm Horizontal Pullups - 2 reps/set

Plank with weight transfer - 30-60 seconds

Basically I'm alternating light and heavy weeks. Each time I go in I will perform 21-25 sets

Calories - 3900


Posted by: tallcall

Friday:

No workout, still getting over this cold (or whatever it is).

Calories - 3900


Posted by: tallcall

Monday:
BJJ:
1 Hour

One of my favorite teachers is leaving us to move back to Brazil so his wife can have her baby around her family. She is really scared to have it here because of the treatment she got having the last one (she's a nurse herself and has been one for the last 10 years - so I guess she knows what she's talking about). He'll be back in a few months to do seminars in California, Arizona and of course Florida (he already has all of them lined up).

We learned a straight arm armbar started when the guy attempts to pass you and you start in butterfly guard. Basically just push his knee out and slide to your side with one knee on his back squeezing him, roll one arm up across his elbow and grasp your other hand and lift your head and squeeze your arms together.

A nice one, I attempted to use it on the instructor when we rolled (for the last time ), it failed but I got him to submit to an Americana from side control (. I rolled for about 10 minutes.

Another interesting thing, the warm ups (running, jumping jacks, rolls, etc) went fine, no real pain (well a little and I still suck hard at those rolls ). But I did complete them!

Calories - 3600


Posted by: tallcall

Tuesday:
All Body Program Week 1 Day 1

Clean Pull: RI - 90 | 135x5, 185x5, 185x5

Front Step Ups: RI - 60 | 95x10, 105x10, 115x10

Split Good Mornings: RI - 60 | 95x10, 105x10, 125x10

Push Jerk: RI - 60 | Barx10, 65x10, 65x10

Mixed Grip Pull Ups: RI - 60 | BW-46 x 10, 10, 10

Reverse Grip Bench Press: RI - 60 | 65x10, 95x10, 95x10

Horizontal Pullup: RI - 60 | 2 arms x BW x 10, 10, 10

Plank W/ Weight Transfer: RI - 60 | 10 lbs for 30 seconds

Cardio - 20 minutes
10 minutes on a bike
10 minutes for abs
15 minutes stretching

I had a hard time with the mixed grip pullups because my wrists start hurting quickly, I had the same issue with the reverse grip bench. I still can't hold a bar in a front squat position, so I have to hold it with my arms crossed in front (this was fine really, just a minor change). Those push jerks were very difficult especially since I was already worn out, but I got through them. I had a very hard time with the planks, I have to have our coach show me these again, I don't understand how it is done (maybe it was just because I was so tired by the end). Those horizontal pullups (rows) had to be done two handed because I kept failing with one hand, then I also had to wear straps for them because my grip got too slippery and raw.

All in all, a good trial run, I think I'm going to mess around with the order and do the jerk press second and the stepups fourth. I have to do something with those mixed and reverse grip exercises though.