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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: Double D

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: Double D

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: Double D

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.

Calories - 4500


Posted by: Double D

Nice cleans buddy, thats pretty good!


Posted by: tallcall

Quote:
Originally Posted by Double D View Post
Nice cleans buddy, thats pretty good!
Yeah, they were kind of like a deadlift, but much faster (only going about waist high), with a calf raise and shrug before dropping it back to the floor.


Posted by: tallcall

Tuesday:
BJJ:
1 Hour

We went over 2 standing takedowns. The first was easy, basically just pushing forward and sweeping the opponent with your back foot (my right foot, using my left as a base) and punching them to the ground in one fluid motion, followed quickly by a knee on the belly or full mount and armbar (going in for the kill).

The second was a lot more complicated. grab opponents gi near the wrist (he is locking onto you), run your elbow up, over, and then under that arm, duck under it with your head and go down to the opposite knee, then hug his nearest leg and roll towards your shoulder (the one corresponding to the arm that was used to lock his arm), the opponent ends up on his back and you can easily roll into mount (well it wasn't so easy for me, but anyways). It was a bit more complicated than I was ready for.

Rolled for about 5 or 10 minutes, spent most of our time throwing each other to the ground and making sure we were falling correctly (we don't normally have these hard falls), since we are really working on maybe 2 inches of zebra mats on top on very thin carpeting and no other padding (no wrestling mats or anything).


Posted by: fufu

you ever think about training no-gi?


Posted by: tallcall

Quote:
Originally Posted by fufu View Post
you ever think about training no-gi?
I thought about it and decided against it. I like training with a gi and I'm trying to cut some costs, so doing one discipline (with gi) is about $20 a month cheaper than doing multiple disciplines.


Posted by: tallcall

6/19/08 Weigh in
Weight: 281– No Change 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: 19 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 – No change from last week
Body Fat Weight: 7.60 – No change from last week

Caliper readings - 4 point test:
Abs – 4.75 mm – No change from last week
Suprailiac – 5 mm – No change 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 was sick all week and seem to have been able to maintain everything, so I guess that’s good. I’ve been stressing out about everything and just can’t wait until this damn month is finally over (what an awful month).


Posted by: tallcall

Wednesday:
BJJ:
1 Hour

We did nothing but drill standing takedowns and then did a little in class tournament for points and everything. I was out in the first round but I only lost by 1 point. These were 2 minute rounds starting on the feet (I still suck at takedowns). I did get called back in a few times when the other guys got too tired or even a little dazed, so I got my share of action. I was seeing some stars at one point.

It was a lot of fun, Thiago promises that we'll be doing something like this Thursday as well to help get some of the guys ready for one of the tournaments coming up July 12th at FSU. UCF has an MMA event that same week, and there is a Muay Thai tournament somewhere that week.

Thiago wants to split the class into teams with one of us as a coach on each team to help us get used to listening to our respective corners. I think this could be very nice.

I am going to be testing for a belt promotion next Tuesday. I am a bit nervous, but with all the other crap going on in my life, this could actually be a nice relief for me just to get this one item off my chest. I could be a real beatdown, but I want to give it a try.

Calories - 3900


Posted by: tallcall

Thursday:
BJJ:
1 Hour

We practiced taking each other down for the first half of class. The second half had us all paired up and sparring tournament style for points in a series of 3 minute rounds (for timing reasons). I lost both of my rounds because of nasty chokes (I thought I was seeing stars at one point. My second round was much better than my first and there was a nice epic scramble where I gained quite a few points, but I still lost to a choke from mount. I was applauded for that scramble though.

I like that way of training. We just went in and had everyone in class shouting at us and had to zero in on what one or two guys were saying, just like in a real tournament.

I think I pulled something in my upper back (it feels like my traps) during that last roll. I hope it feels better by tonight when I have to go back in for another one of those new workouts.

This belt test coming up makes me very nervous. I want to do well, but I really don't have any time to practice because of the moving. I told him that, and that I'll just do everything I can and try not to stress out about it, but that's proving to be easier said than done. Until recently I had no idea there was a difference between back mount and back control. Back mount is easy, back control is where you're beside the opponent and controlling his hips or arms while he is on all fours. I don't remember anything about sweeps from that position. I'm going to try to get over there Monday, but I have to start moving into the storage unit, so I don't know how much time I'll have afterward. Oh well, I kind of wish I could curl up into a little ball and hide somewhere, it really does feel kind of debilitating. I may go out for an hour or so Sunday night downtown to one of the gay clubs and try to have a little fun (somewhat clean).

calories - 3600


Posted by: tallcall

Friday:
All Body Program Week 1 Day 2:

Clean Pull: RI - 90 | 185x5, 5, 5

Front Step Up: RI - 60 | 105x10, 115x10, 115x10

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

Push Jerk: RI - 60 | 65x10, 10, 10

Mixed Grip Pull-up: RI - 60 | BW-46x10, 10, 10

Reverse Grip Bench: RI - 60 | 65x10, 95x10, 105x5 (drop to 95x5)

2 Arm Horizontal Pull-up: RI - 60 | BWx10, 10, 10

Plank with Weight Xfer | 8 pounds x 30 seconds

Cardio - 20 min
10 min bike
10 min abs
15 min stretching

Back was feeling much better, I think I pulled my traps. It is just slightly painful to bend my neck down and to the left. I felt no pain when I was doing everything here though.

I tried the Jerk Push at about 75 pounds as well and it was simply too heavy for me right now, my shoulders wouldn't handle the load.

I had to sit and wait for a bench today, I swear I wanted to yell at these assholes, one was just sitting there playing with his phone and the others were just talking. I decided it was better to just let them finish their sets and then I'd have it all to myself. It took me about 5 minutes to burn through that one anyways.

Those pull-ups do still hurt a bit, I started my third set with one grip and alternated when my hands started to feel the pain, I think that worked better.

I really like those planks, I got my strength trainer to show me how to do them and they are incredibly simple yet taxing on the whole body.

My arms and legs were shaking by the end. My total time was about 1 hour 15 minutes, but would have been less if I didn't have to wait 15 minutes for that damn bench.

Calories - 4300


Posted by: tallcall

Saturday - 6/21/08 - cheated a bit (~5000) because it was one of my instrucor's last day so we had a little going away party. I'm going to miss him.

Sunday - 6/22/08 - (3400) Went over to Parliament House, had a great time! I love their T Dance shows. I'm still trying to figure out what song one of them was performing, it sounded so good to me.

I packed the car to start my move, a lot of crap is going out in the first load.

This week is going to be difficult when it comes to workouts and BJJ. I have my belt test Tuesday, and I'll probably be in class Wednesday night - maybe , maybe not. I will probably do another workout Wednesday morning when I have time, and possibly Thursday morning. If not, I'll just make up an entire week at the end of the 4 week program.

I still feel alot like crap about all of this, but I guess it'll all work out.


Posted by: goob

Quote:
Originally Posted by tallcall View Post
Saturday - 6/21/08 - cheated a bit (~5000) because it was one of my instrucor's last day so we had a little going away party. I'm going to miss him.

Sunday - 6/22/08 - (3400) Went over to Parliament House, had a great time! I love their T Dance shows. I'm still trying to figure out what song one of them was performing, it sounded so good to me.

I packed the car to start my move, a lot of crap is going out in the first load.

This week is going to be difficult when it comes to workouts and BJJ. I have my belt test Tuesday, and I'll probably be in class Wednesday night - maybe , maybe not. I will probably do another workout Wednesday morning when I have time, and possibly Thursday morning. If not, I'll just make up an entire week at the end of the 4 week program.

I still feel alot like crap about all of this, but I guess it'll all work out.
Where you moving?


Posted by: tallcall

Quote:
Originally Posted by goob View Post
Where you moving?
Just moving 30 miles down the road to Mom and Dad's house until I can find a decent place and/or better job around Orlando (or anywhere nearby). The owner of the house I was renting is going into bankruptcy and I think it won't be too long before the bank takes this house, so I'm getting out of here before I come home one day and see a notice on the door, or the locks changed and the furniture missing.


Posted by: tallcall

6/24/08
BJJ:
1.5 Hours

I did my belt test! I think I passed, he won't tell us for a little while because he wants to get everyone together and do a graduation ceremony.

We went over two escapes from half guard and rolled for about 10 minutes. We had a bonus warmup with the Pilates instructor which was so much more difficult than I thought. I usually have a hard time understanding what people want me to do at first, but after multiple attempts I usually get it. I could not get some of the exercises she was having us do. I'm also still having a hard time with sprawling, my knees still hurt when doing them because I land on them a little bit, but when sprawling with a live person there I usually do fine!?!

We played a game of WAR, my team won. Then we did a mini tournament. I won the first round, then lost to my former team captain, a couple ranks higher than me. We had some impressive fights that night. I was being cornered by my friend and pro MMA-er. I wasnt sure what he was trying to get me to do at first but once I got it I was able to quickly mount and tap my opponent out with his help (way to go Dan ).

When I was going up against my team captain (now he's a former state wrestling champion from Nebraska), I was able to take him down, I got caught in a guillotine choke, I tripoded up and escaped, but lost to an americana (I almost got the reversal for the americana, but my knees weren't feeling so good after taking him down - I landed kind of hard on them).

Calories - ~3400

6/25/08
BJJ:
2 Hours

More escapes from half guard. I rolled for 20 minutes.

Calories - ~3700 - they got a little messed up because I had to stop at Subway for lunch and just had to have some of their cookies

6/26/08
Quick Weight In:

Weight - 277 - Down 4 pounds from last week (don't know how, but whatever)

BF - Lost about 1 percent of body fat according to the hand held device I've been using.

I credit moving large objects all over the county, and rolling for almost 4 hours in 2 days for this large change.


Posted by: Double D

I still dont know the purpose of doing reverse grip bench, but some trainers swear by it. You like em?


Posted by: fufu

Quote:
Originally Posted by tallcall View Post
6/24/08
BJJ:
1.5 Hours

I did my belt test! I think I passed, he won't tell us for a little while because he wants to get everyone together and do a graduation ceremony.

We went over two escapes from half guard and rolled for about 10 minutes. We had a bonus warmup with the Pilates instructor which was so much more difficult than I thought. I usually have a hard time understanding what people want me to do at first, but after multiple attempts I usually get it. I could not get some of the exercises she was having us do. I'm also still having a hard time with sprawling, my knees still hurt when doing them because I land on them a little bit, but when sprawling with a live person there I usually do fine!?!

We played a game of WAR, my team won. Then we did a mini tournament. I won the first round, then lost to my former team captain, a couple ranks higher than me. We had some impressive fights that night. I was being cornered by my friend and pro MMA-er. I wasnt sure what he was trying to get me to do at first but once I got it I was able to quickly mount and tap my opponent out with his help (way to go Dan ).

When I was going up against my team captain (now he's a former state wrestling champion from Nebraska), I was able to take him down, I got caught in a guillotine choke, I tripoded up and escaped, but lost to an americana (I almost got the reversal for the americana, but my knees weren't feeling so good after taking him down - I landed kind of hard on them).

Calories - ~3400

6/25/08
BJJ:
2 Hours

More escapes from half guard. I rolled for 20 minutes.

Calories - ~3700 - they got a little messed up because I had to stop at Subway for lunch and just had to have some of their cookies

6/26/08
Quick Weight In:

Weight - 277 - Down 4 pounds from last week (don't know how, but whatever)

BF - Lost about 1 percent of body fat according to the hand held device I've been using.

I credit moving large objects all over the county, and rolling for almost 4 hours in 2 days for this large change.
that mini tourney sounds fun, I wish my school would do things like that.


Posted by: tallcall

Quote:
Originally Posted by Double D View Post
I still dont know the purpose of doing reverse grip bench, but some trainers swear by it. You like em?
I don't mind them, but they are a real pain in the wrists once you try to pile on some weight.


Posted by: tallcall

Quote:
Originally Posted by fufu View Post
that mini tourney sounds fun, I wish my school would do things like that.
Yeah, I was exhausted after that.


Posted by: Double D

Ya I dont think I have ever done em b4. I just dont see a point. Besides I have zero mobility in my wrists....


Posted by: tallcall

Alright, I'm mostly settled after that move, stuff is still in boxes and I'm at my parents house.

6/30/08:
Monday:
BJJ:
1 hour

My friend was teaching (filling in for the other guy who moved back to Brazil so his wife could be with family while she has her baby), he did a great job!

We went over 3 sweeps from butterfly guard: One of the traditional ones, one where the guy posts a leg to block, and then an arm drag sweep.

I did very well on all of these.

I rolled with the other guy for only 5 minutes, but it was solid with nonstop scrambling and I almost got his back (I lost balance right before). He made me tap to a rear collar choke (I almost got out but just couldn't keep turning into his arm). I also defended myself very well on all fours and made it incredibly difficult for him to get me in that choke, so kudos to him for getting me.

I should find out about that promotion sometime next week (I think I got it though). The teacher is going to do a graduation ceremony, and usually there is a little party afterwards. He was talking about when he got his purple belt in Brazil, the guys would gang up on you, put you to sleep (this is after the test, so you're staggering and almost out by then anyway), then they'd remove your old belt and you'd wake up with the new one and a bunch of crazed looking guys standing over you . Unfortunately that's not really allowed here (my masochistic side again ).

Calories - 3900


Posted by: tallcall

Tuesday:
All Body Program Week 2 Day 1:

Clean Pulls: RI - 120 | 225x3 PR for Weight, 3, 3

Front Step Ups: RI - 90 | 135x5 PR for Weight, 5, 5

Split Good Mornings: RI - 90 | 155 x 5 PR for Weight, 5, 5

Push Jerks: RI - 90 | 75x5 PR for Weight, 5, 5

Mixed Grip Pullups: RI - 90 | BWx5 PR for Weight, 5, 5

Reverse Grip Bench Press: RI - 90 | 100x5 PR for Weight, 5, 5

2 Arm Horizontal Pullup: RI - 90 | BWx5, 5, 5

Plank W/Weight Xfer | 10 lb hex dbl x 30 seconds - PR for Weight

Cardio - 20 minutes

10 minutes on a bike
10 minutes abs
15 minutes stretching

I'm using a new gym under the same name as the old one, and I think this place kind of sucks. So many machines, and that assisted pullup machine is crap at best, so while I only need about 40 lbs of assistance, I am forced to take no less than 60 or greater and I cannot even use the bars solo because the thing in the middle that gives assistance is a knee pad that cannot be detached or lowered. At least I was only one of maybe 5 people using any free weights and the only one using both a power rack and squat cage correctly (I swear to god I'll knock the next guy I see doing either barbell curls or shrugs off the thing when they know someone else wants to use it for something like what I've been doing).

My pullups really do still stink, but I think they've gotten better. My bench has definitely improved a lot, I could have probably gotten ten at that weight today.

I'm making it a goal of mine to make some new friends at this place, so I started today by introducing myself to one of their personal trainers, apparently he knows about my academy and knows the kind of crazy and intense things we do there, I guess he goes or knows someone who goes there (what a small world!). Talking to him (very cool guy) and seeing all the other good looking guys was very nice, I think I might grow to like it here (you can kind of tell there are a bunch of colleges nearby when guys come in looking like these guys did - very well built ).

Calories - 4000

My diet has been all over the place for the last week or so, so I think I've pretty much got it all back on track now.


Posted by: tallcall

Where am I?

I can see dead people!




Posted by: Rubes

your at that one place with dead people in it


Posted by: tallcall

Quote:
Originally Posted by Rubes View Post
your at that one place with dead people in it



Posted by: tallcall

7/3/08 Weigh in

Weight: 277.5 – Down 4 pounds from last week
Waist: 33.75 inches– Down 0.25 inches from last week
Stomach: 34.5 inches– Down 0.50 inches from last week
Chest: 50 inches – Down 2 inches from last week
Shoulders: 64.5 inches – No change from last week
Neck: 18.5 inches – Down 0.50 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: 270.57 – Down 2.83 pounds from last week
Body Fat Weight: 6.93 – Down 0.67 pounds from last week

Caliper readings - 4 point test:
Abs – 4.75 mm – No change from last week
Suprailiac – 4.75 mm – Down 0.25 mm from last week
Thigh – 2 mm – No change from last week
Triceps – 3 mm – Down 0.50 mm from last week

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

I’ve been moving for the past week and really haven’t done as much as I should have done to keep up with things. I feel a lot lighter and a little quicker. It sucks that I lost all that LBM weight, like I said before, the diet has been all over the place the last week or so due to the move.


Posted by: tallcall

Wednesday:
BJJ:
2 hours:

We covered transition from full guard to open guard to ankle under chin for omo plata, gog plata, kimura, armbar, and a sort of crucifix with an armbar and leg choke.

Also did our mini tournys during the last hour, I made it to the second round and keep getting rounds of applause because I guess I'm getting better and quicker.

Calories - ~3400


Posted by: tallcall

Thursday:
All Body Program Week 2 Day 2:

Clean Pulls: RI - 120 | 225x3, 3, 3

Front Step Ups: RI - 90 | 135x5, 5, 5

Split Good Mornings: RI - 90 | 155 x 5, 5, 5

Push Jerks: RI - 90 | 75x5, 5, 5

Mixed Grip Pullups: RI - 90 | BWx4, 5, 4

Reverse Grip Bench Press: RI - 90 | 100x5, 5, 5

2 Arm Horizontal Pullup: RI - 90 | BWx5, 5, 5

Plank W/Weight Xfer | 10 lb hex dbl x 30 seconds

Cardio - 20 minutes

10 minutes on a bike
10 minutes abs
15 minutes stretching

Those pullups were very sub par because my left elbow was in some slight pain and I didn't want to chance it.

Everything else ran pretty smooth today!

Calories - 4000

BJJ:
1 Hour

More mini tournys. I was an early elimination to a one of my wrestling buddies (blue belt). I nearly had a single leg takedown on him but didn't push it enough, so I got taken to the ground and landed kind of hard so he took my arm into an Americana. I tried to reverse it, but it was the elbow from before and I heard a pop, so I tapped very quickly. It's perfectly fine (usually you're safe if it pops once, twice is pushing it, and three times is probably going to be a serious problem).

We rolled for 5 minutes at the end. All in all a good day.

I tried some ginseng one of my friends brought in, and man it was powerful, I am still WIDE awake and focused enough to write this essay! I'm gonna have to get some of of that for myself!


Posted by: tallcall

Saturday:
All Body Program Week 2 Day 3:

Clean Pulls: RI - 120 | 225x3, 3, 3

Front Step Ups: RI - 90 | 135x5, 5, 5

Split Good Mornings: RI - 90 | 155 x 5, 5, 5

Push Jerks: RI - 90 | 75x5, 5, 5

Mixed Grip Pullups: RI - 90 | BWx4, 4, 4

Reverse Grip Bench Press: RI - 90 | 100x5, 5, 5

2 Arm Horizontal Pullup: RI - 90 | BWx5, 5, 5

Plank W/Weight Xfer | 10 lb hex dbl x 30 seconds

Cardio - 20 minutes

10 minutes on a bike
10 minutes abs
15 minutes stretching

Pullups sucked again, my elbows still hurt a little bit when doing them, I may have to stop doing them for a little while.

On the plus side, I met a very nice guy named Poseidon (cool name). Totally hot and I know he's gay (the way he talked with that empathy in his voice - super sweet - and his handshake, holding my hand between his thumb and fingers not quite completely grabbing my hand, very gently shaking). I got to watch him do some ghetto rows, he did pretty good and his arms slightly bulging looked great so I complimented him on his work and that's when we started talking and shaking hands. Then I saw him right before I left and looked into his eyes for a minute as I said good bye. I like him!

Calories - 7/04/08 - ~4500 (cheat day)
7/05/08 - 4000


Posted by: Double D

I love your workouts, plenty of oly lifts!


Posted by: tallcall

Quote:
Originally Posted by Double D View Post
I love your workouts, plenty of oly lifts!
I certainly feel the results. My legs aren't always stiff and sore, they just get a little bit wobbly and I end up sweating buckets.

I also feel like I'm quicker on the mat and have no problem popping up from a prone position in one or two very fluid movements (as opposed to the step by step pattern I was doing).

I really like this one.


Posted by: tallcall

Monday:
All Body Program Week 3 Day 1:

Clean Pull: RI - 120 | 215x5, 5, 5

Front Step Ups (on 4 risers instead of 3 like before): RI - 60 | 125x8, 8, 8

Split Good Mornings: RI - 60 | 155 x8, 8, 8

Push Jerks: RI - 60 | 75x8, 8, 8

Mixed Grip Pullups: RI - 60 | BWx8, 6 (2 missed), 8

Reverse Grip Bench Press: RI - 60 | 95x8, 8, 8

2 Arm Horizontal Pullup: RI - 60 | BWx8, 8, 8

Plank W/Weight Xfer | 10 lb hex dbl x 30 seconds

Cardio - 10 minutes

10 minutes on a bike
15 minutes stretching

Front Step Ups were very nice today! Pull Ups were a little bit stronger, but still lacking. I hate not being able to get the assisted pull up machine to work right for me (can't get it to give me less that 60 lbs of assistance, I only need 40 at most, even less now I think).

BJJ:
1 Hour:

We drilled single leg takedowns, and sprawls (pummeling one arm under their leading arm to break the grip). The sprawl was then turned into a way to get back control and roll them into a position to set up for a rear naked choke, or any number of other chokes from there. Then we used it to get a blood choke while pushing the guy flat to the ground and driving our wrists into his throat (gi only, since we are using it to keep the grip tight - and man it works quick, I was tapping way before he finished locking it in - it took a couple seconds for it to work tops).

Calories - 4500 (cheated)


Posted by: tallcall

7/11/08 Weigh in

Weight: 277.0– Down 0.5 pounds from last week

Waist: 33.75 inches– No change from last week
Stomach: 34.5 inches– No change from last week
Chest: 50 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: 270.47 – Down 0.10 pounds from last week
Body Fat Weight: 6.53 – Down 0.40 pounds from last week

Caliper readings - 4 point test:
Abs – 4.5 mm – Down 0.25 mm from last week
Suprailiac – 4.5 mm – Down 0.25 mm from last week
Thigh – 2 mm – No change from last week
Triceps – 3 mm – No change from last week

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

Feel’s good. I feel a lot lighter and a little quicker. My diet is more stable right now, still need to fix a few things.


Posted by: fufu

how did that belt test turn out for you?


Posted by: tallcall

Quote:
Originally Posted by fufu View Post
how did that belt test turn out for you?
I think it was alright. He's making us wait until the end of the month to do a full graduation so we can have a little party and congratulate everyone. He's very good at keeping secrets, but from the vibe I'm getting, I think it all went fine.

We have another tournament tomorrow right here in Orlando, I think it's NAGA and I've heard it's a big one. He's selling t-shirts with our team name on them - all De La Riva logos and probably a "Team De La Riva" going across the back since that's who we're with. I also want to get another shirt from my friend who runs Dead-Game. You should check it out if you have time, very nice (kind of pricey) shirts and shorts. I'm also thinking of getting a patch for my gi. Anything to help a friend (heck, he's just like family right now).


Posted by: fufu

I've heard that name, De La Riva, recently.


Posted by: tallcall

7/09/08 - 7/11/08

Wednesday:
All Body Week 3 Day 2:

Clean Pull: RI - 120 | 215x5, 5, 5

Front Step Ups (4 risers): RI - 60 | 125x8, 8, 8

Split Good Mornings: RI - 60 | 155 x8, 8, 8

Push Jerks: RI - 60 | 75x8, 8, 8

Mixed Grip Pullups: RI - 60 | BWx7, 7, 7

Reverse Grip Bench Press: RI - 60 | 95x8, 8, 8

2 Arm Horizontal Pullup: RI - 60 | BWx8, 8, 8

Plank W/Weight Xfer | 10 lb hex dbl x 30 seconds

Cardio - 20 minutes

10 minutes on a bike
10 minutes abs
15 minutes stretching

I still hate those pull-ups, I had to pause and reset on each rep because of a slight pain in my right shoulder and left elbow. I think they're getting better.

BJJ: 2 Hours

Takedowns and standing collar chokes (Ezekiel Choke) - the one my friend used to win his first two matches this weekend!!

The takedowns were all Judo hip throws, just going through the motions, no actual slamming because he was trying to give all the guys a little rest time before the competition.

Rolled for about 20 minutes.

I saw my friend Poseidon at the gym again. We talked about a lot of things and I asked him if he was gay, he told me that he was and said that he thinks a lot of the guys there are (then I got a look from one of the other guys - we were all waiting outside so he was just arriving and started eying me). I was all giddy and tripping over myself a little. He's got me all tied in knots right now.

Friday:

All Body Week 3 Day 3:

Clean Pull: RI - 120 | 215x5, 5, 5

Front Step Ups (on 4 risers): RI - 60 | 125x8, 8, 8

Split Good Mornings: RI - 60 | 155 x8, 8, 8

Push Jerks: RI - 60 | 75x8, 8, 8

Mixed Grip Pullups: RI - 60 | BWx8, 8, 8

Reverse Grip Bench Press: RI - 60 | 95x8, 8, 8

2 Arm Horizontal Pullup: RI - 60 | BWx8, 8, 8

Plank W/Weight Xfer | 10 lb hex dbl x 30 seconds

Cardio - 20 minutes

10 minutes on a bike
10 min abs
15 minutes stretching

Pull-ups still sucked - another day of reseting on each rep.

I was a little concerned that my form on my clean pulls and good mornings was a little off, but I verified the clean pulls and am doing fine. The good mornings are still an issue on the left side, I think I'm right because there should be a stretch in the hamstrings on the right leg, your back shouldn't be going through a extreme range of motion, and the left knee is bent throughout. I think the weight is just shifting a little and maybe putting a little extra stress in some areas, there is no pain just soreness, but enough to make me wonder (it is a complex movement anyways).

BJJ Thursday: 1 Hour

I just watched since I forgot some important things . I did get there early enough to watch the muay thai class go through some prep work for their tournament this week. One of the big guys there can't control his strength and is slamming everyone. My teacher knows some good standup and joined for one round with him to teach him a little lesson. He went in very tight and ended everything with an uppercut (broke the guy's nose) and kept pushing him (he kept back peddling ), eventually he pushed the guy into the wall and punched a hole in the drywall the size of his torso - caused by the big guy hitting the wall. Everyone quietly approved and we all signed insurance witness forms stating that it was all accidental (it was, but I was laughing as I signed it thinking that he finally got what he deserved).

Calories -
Wednesday: 4000
Thursday: 3400
Friday: 4000
Saturday: 4000
Sunday: 3400

I'm probably going to take this week off to take care of my parent's dog while they're away and take care of my grandfather (He's had some back problems), plus I get to spend some more time with him - so it'll be a nice break.

I might try to do some body weight work throughout the week and I have some empty 1 gallon jugs I can use, I can do cleans, snatches, shoulder press, weighted pushups, ab work, grip work, and some BJJ drills. I also have a large swiss ball, maybe use it for back extensions and bridges. I'm going to have fun. I think I'll do it all as a sort of circuit since I really don't want to run or bike in this heat or the afternoon thunderstorms.


Posted by: tallcall

Tuesday:
All Body:

All of these were done with 2.5 gallon water jugs weighing about 21 pounds a piece (I used two of them for this workout)

Suitcase Deadlifts: RI - 60 | 42 lbs x 3 x 8

Squat Thrusters: RI - 60 | BW+21 lbs x 3 x 8

Split Good Mornings: RI - 60 | BW+21 x 3 x 10

Push Jerks: RI - 60 | BW+21 x 3 10

Bent Over Rows: RI - 30 | 21 lb x 3 x 10

Push Ups: RI - 60 | BW x 3 x 10

Rear Delt Rows: RI - 30 | 21 lb x 3 x 10

Back Bridges | 1 @ 20 sec, 1 @ 30 sec

Plank with weight transfer | 30 seconds

Cardio - 20 min

10 min on a treadmill
10 min abs
15 min stretching

That was kind of fun, all light weight, but higher reps than usual. I'll probably do this sort of thing all week until I can get back to my normal routine.

Calories - ~4000


Posted by: Double D

You have a great variety of quality exercises!


Posted by: tallcall

Quote:
Originally Posted by Double D View Post
You have a great variety of quality exercises!
These are a nice change of pace for a little while. I was thinking of getting some sandbags and doing some of these with that kind of weight, but I really think it isn't a bad idea to use this week as a deloading week.


Posted by: tallcall

Saturday:
All Body Week 4 Day 1:

Clean Pull: RI - 120 | 250x3, 2, 2

Front Step Ups (3 risers): RI - 90 | 155x3, 3, 3

Split Good Mornings: RI - 90 | 175 x3, 3, 3

Push Jerks: RI - 90 | 95x3, 3, 3

Mixed Grip Pullups: RI - 60 | BWx3, 3, 3

Reverse Grip Bench Press: RI - 90 | 110x3, 120x3, 3

2 Arm Horizontal Pullup: RI - 60 | BWx3, 3, 3

Plank W/Weight Xfer | 12 lb hex dbl x 30 seconds

Cardio - 20 minutes

5 minutes on a bike
5 minutes on a treadmill
10 minutes abs
15 minutes stretching

I felt pretty good today! I had no major problems with the pull ups and the heavier weight on everything else felt nice.


Calories -
7/16 - 4000
7/17 - 4000
7/18 - 4000
7/19 - 4300


Posted by: fufu

you add another degree if difficulty on some exercises with those water jugs if you fill them up 3/4 the way, the movement of the water can make it harder if you do the movement quickly


Posted by: tallcall

Quote:
Originally Posted by fufu View Post
you add another degree if difficulty on some exercises with those water jugs if you fill them up 3/4 the way, the movement of the water can make it harder if you do the movement quickly
Yeah, I noticed that the movement of the water even when full made shoulder presses veeery tricky. I might incorporate workouts with the water jugs a little more, varying the ammount of water to change the difficulty. Maybe I'll even get around to adding sand or something ().


Posted by: fufu

one movement that may be is torso rotations with them.


Posted by: tallcall

Monday:
All Body Week 4 Day 2:

Clean Pull: RI - 120 | 250x3, 2, 2

Front Step Ups (3 risers): RI - 90 | 155x3, 3, 3

Split Good Mornings: RI - 90 | 175 x3, 3, 3

Push Jerks: RI - 90 | 95x3, 3, 3

Mixed Grip Pullups: RI - 60 | BWx3, 3, 3

Reverse Grip Bench Press: RI - 90 | 120x3, 3, 3

2 Arm Horizontal Pullup: RI - 60 | BWx3, 3, 3

Plank W/Weight Xfer | 12 lb hex dbl x 30 seconds

Cardio - 20 minutes

10 minutes on a bike
10 minutes abs - Torso rotations, reverse chops, and downward chops with a 2.5 gallon jug filled 4 with water, even added some swings and snatches with this uneven weight.
15 minutes stretching

I had some fun with all of this, still having a hard time with those pullups though.

Calories - 4300


Posted by: tallcall

BJJ:
1 Hour

Went over two guard passes, I actually was able to use one of them in our rolling later on. You lock their wrist with your opposite hand and put pressure on their hip and opposite knee. Lean your weight into their knee to break it open, pull their hand between their legs and slide one leg out of the way as you move to their side. Slide your free hand under their head and you have them in a kind of cradle. You can take side control, back mount, knee on belly, mount, north-south, anything just don't release that arm!

Rolled for about 10 minutes

Calories - 3400


Posted by: tallcall

7/25/08 Weigh in

Weight: 281– Up 4 pounds from last time
Waist: 33.75 inches– No change from last week
Stomach: 34.5 inches– No change from last week
Chest: 50 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: 274.37 270.47– Up 3.9 pounds from last time
Body Fat Weight: 6.63 6.53– Up 0.10 pounds from last time

Caliper readings - 4 point test:
Abs – 4.5 mm – No change from last week
Suprailiac – 4.5 mm – No change from last week
Thigh – 2 mm – No change from last week
Triceps – 3 mm – No change from last week

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

Feel’s good. I didn’t get all fat from that off week!


Posted by: Rubes

thats rite put on that muscle. show it whos boss.


Posted by: tallcall

Thursday:
All Body Week 4 Day 3:

Clean Pull: RI - 120 | 250x3, 2, 2

Front Step Ups (3 risers): RI - 90 | 155x3, 3, 3

Split Good Mornings: RI - 90 | 175 x3, 3, 3

Push Jerks: RI - 90 | 95x3, 3, 3

Mixed Grip Pullups: RI - 60 | BWx3, 3, 3

Reverse Grip Bench Press: RI - 90 | 120x3, 3, 3

2 Arm Horizontal Pullup: RI - 60 | BWx3, 3, 3

Plank W/Weight Xfer | 12 lb hex dbl x 30 seconds

Turkish Getups | 12 lb db @ 5 reps each side (2 minutes each side)

Cardio - 30 minutes

10 minutes on a bike
10 minutes abs
15 minutes stretching
10 minutes on an elliptical - 6-10 mph (avg comfortable pace at 7.8 mph)

Felt great after this!

Calories - 4300


Posted by: tallcall

Saturday:
All Body Cycle 2, Week 1, Day 1:

Clean Pull: RI - 120 | 225x5, 5, 5

Front Step Ups (3 risers): RI - 60 | 135x10, 10, 10

Split Good Mornings: RI - 60 | 165 10, 10, 10

Push Jerks: RI - 60 | 85x10, 10, 10

Mixed Grip Pullups: RI - 60 | BWx10, 10, 10 (2nd and 3rd sets were all negatives - ~5 second negatives)

Reverse Grip Bench Press: RI - 60 | 105x10, 10, 10

2 Arm Horizontal Pullup: RI - 60 | BWx10, 10, 10

Plank W/Weight Xfer | 12 lb hex dbl x 45 seconds - PR for time

Cardio - 20 minutes

10 minutes on a bike
10 minutes abs
15 minutes stretching

Legs felt wobbly later, nice (I really hate high reps, just two more days of this).

Calories - 4500 - Cheat Day


Posted by: Rubes

you is a crazy man and it works for you keep up the good work big guy


Posted by: tallcall

Quote:
Originally Posted by Rubes View Post
you is a crazy man and it works for you keep up the good work big guy



Posted by: tallcall

Monday:
All Body Cycle 2, Week 1, Day 2:

Clean Pull: RI - 120 | 225x5, 5, 5

Front Step Ups (3 risers): RI - 60 | 135x10, 10, 10

Split Good Mornings: RI - 60 | 165 10, 10, 10

Push Jerks: RI - 90 | 85x10, 10, 10

Mixed Grip Pullups: RI - 60 | BWx10, 10, 10 All negatives

Reverse Grip Bench Press: RI - 60 | 105x10, 10, 10

2 Arm Horizontal Pullup: RI - 60 | BWx10, 10, 10

Plank W/Weight Xfer | 12 lb hex dbl x 45 seconds - PR for time

Cardio - 20 minutes

10 minutes on a bike
10 minutes abs:
Ab Wheel | 3xBWx10
Superset:
1 - Cable Chops | 22.5x10, 27.5x10, 10
2 - Reverse Cable Chops | 22.5x10, 27.5x10, 10
15 minutes stretching

I was so tired!

BJJ:
1 Hour:

Triangle -> Omo-plata -> Triangle flow. I was surprised at how quickly and accurately I was able to snap that triangle into place, then snap to the omo-plata, the last transition was easy and goes back to the same triangle.

We rolled for 10 minutes after all the drilling. I was so close to getting a triangle around my opponent while still int mount. I had it with about 10 seconds left and was just about to lock the other leg in place when time was called!

One of the other guys I started with about 7 months ago and I rolled together and kept reversing each other, I got the De La Riva hook in a few times and rolled him out of mount a couple times, nearly choked him from one of the guard passes we just learned, and escaped his mount once or twice out the back door. That was a lot of fun.

I'm going to watch three of my friends fight at UCF in August at:


Mikey Gomez Vs. Charley Blanchard (XWFC Welterweight Title)
Bruce Connors Vs. Mike Bruno (XWFC Featherweight Title)
Joel Garcia Vs. Glen Mincer - Joel (my old teacher) will win
Mark Serkez Vs. Gareth Joseph
TBC Vs. Jason Patino - The TBS is a friend of my teacher, I'm sure he'll do fine
Daniel Lovett Vs. Chris Boffil
Carlos Gonzalez Vs. Jason Carapelluci
Steve Mogerman Vs. Zach Knight
Justin Goodall Vs. Brian Eckstein
Jim Alers Vs. Brandon Ocasio
Corey Krebs Vs. Patrick Downs - Patrick (one of my guys) will win
Kevin Abrante Vs. Jeremy LaRochester

That'll be a lot of fun, I'm trying to get a camera from work to cover it. If I can get video, I'll post some of it.

Calories - 4300
Tuesday: 3700
Wednesday: 3400


Posted by: tallcall

7/31/08 Weigh in
Weight: 284– Up 3 pounds from last time

Waist: 33.75 inches– No change from last week
Stomach: 34.5 inches– No change from last week
Chest: 50 inches – No change from last week
Shoulders: 64.5 inches – No change from last week
Neck: 19 inches – Up 0.50 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: 277.30 – Up 2.93 pounds from last time
Body Fat Weight: 6.70 – Up 0.07 pounds from last time

Caliper readings - 4 point test:
Abs – 4.5 mm – No change from last week
Suprailiac – 4.5 mm – No change from last week
Thigh – 2 mm – No change from last week
Triceps – 3 mm – No change from last week

Estimated body fat % is ~ 14.7 % - Down 0.30%. Coming from one of those handheld devices.

Weight keeps fluctuating. Yesterday morning was 284, last night was 270, and this morning is 284.


Posted by: tallcall

Thursday:
All Body Cycle 2, Week 1, Day 3:

Clean Pull: RI - 120 | 225x5, 5, 5

Front Step Ups (3 risers): RI - 60 | 135x10, 10, 10

Split Good Mornings: RI - 60 | 165 10, 10, 10

Push Jerks: RI - 90 | 85x10, 10, 10

Mixed Grip Pullups: RI - 60 | BWx10, 10, 10 All negatives

Reverse Grip Bench Press: RI - 60 | 105x10, 10, 10

2 Arm Horizontal Pullup: RI - 60 | BWx10, 10, 10

Plank W/Weight Xfer | 12 lb hex dbl x 45 seconds - PR for time

Cardio - 20 minutes

10 minutes on a bike
10 minutes abs
15 minutes stretching

Calories - 4300


Posted by: tallcall

Thursday BJJ:
1 Hour

Gi chokes including my teacher's special - gi choke with a flip over the opponent on the floor, rolling him up, and cranking it in much tighter! I haven't been able to get that flip yet, but it is a really interesting one (sucks being put in one though since I can't find a way out).

Friday:

Finally got my belt presentation! I'm now a Green Belt. 6 months in and I am promoted. I think at this rate, I might be testing for a Blue Belt in December. Now if only I could get time to do some competitions, that'd be fun!

We all got to walk through the "corridor" to get our beatings (I had to go twice, some had to go up to four times - I just walked through and enjoyed the pain - Masochistic).

I should have pictures soon, my camera died right before I got my belt, but the owners took pictures and offered to give me some prints.

Calories - 3700

Saturday

I decided to take a day off and rest....and apply for a new job (I'm getting screwed at the TV station - $26,000 for a college graduate with a Masters in Communication - so I need a new one).

My back has also been feeling a little tight lately so I just wanted to give a break.

Calories - 4500 - Cheat day

Also, Patrick isn't fighting this August because he was injured during training, my teacher didn't want to have him go into his debut pro MMA fight with that kind of injury (he dislocated his knee and took a beating on one of his thighs). He was pissed about the call but seemed to understand the logic and will be preparing for his next attempt in October. He is going to be good if he can stay healthy.

The guy that is the "TBC" is going to absolutely dominate if the fight goes to the ground, standing he is still weak, but he'll do fine (we got to beat him for fun Friday night - he had to walk 4 times - my teacher is one sadistic bastard sometimes but he gets away with it because he's Brazilian ).

I'm still working on getting a camera to shoot the event, but it is probably going to air on Sun Sports or something a few weeks later anyways. My friends in the Sports department of my station seem to be behind the idea of at least covering it!


Posted by: tallcall

8/8/08 Weigh in
Weight: 283.5– Down 0.5 pounds from last time

Waist: 33.50 inches– Down 0.25 inches from last week
Stomach: 34.5 inches– No change from last week
Chest: 50 inches – No change from last week
Shoulders: 64.5 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: 276.81 – Down 0.49 pounds from last time
Body Fat Weight: 6.69 – Down 0.01 pounds from last time

Caliper readings - 4 point test:
Abs – 4.5 mm – No change from last week
Suprailiac – 4.5 mm – No change from last week
Thigh – 2 mm – No change from last week
Triceps – 3 mm – No change from last week

Estimated body fat % is ~ 14.7 % - Down 0.30%. Coming from one of those handheld devices.

Weight dropped a little.


Posted by: tallcall

8/4/08-8/11/08

Cycle 2 Week 2 8/4/08 & 8/7/08:

Clean Pull: RI - 120 | 275x3, 3, 3

Front Step Ups (4 risers): RI - 90 | 155x5, 5, 5

Split Good Mornings: RI - 90 | 165 5, 5, 5

Push Jerks: RI - 90 | 95x5, 5, 5

Mixed Grip Pullups: RI - 90 | BWx5, 5, 5

Reverse Grip Bench Press: RI - 90 | 115x5, 5, 5

2 Arm Horizontal Pullup: RI - 90 | BWx5, 5, 5

Plank W/Weight Xfer | 12 lb hex dbl x 45 seconds

Cardio - 20 minutes

Bike - 10 min
Abs - 10 min - Ab wheel - BWx3x10, Ball chops - 12lbsx3x10
Stretch - 15 min

8/9/08 - Week 3 Day 1:

Clean Pull: RI - 120 | 265x5, 5, 5

Front Step Ups (4 risers): RI - 60 | 145x8, 8, 8

Split Good Mornings: RI - 60 | 165x8, 8, 8

Push Jerks: RI - 60 | 95x8, 8, 6 (+2) - I started failing toward the end but was able to add 2 more before dropping the bar

Mixed Grip Pullups: RI - 60 | BWx5, 5, 5

Reverse Grip Bench Press: RI - 60 | 110x8, 8, 8

2 Arm Horizontal Pullup: RI - 60 | BWx5, 5, 5

Plank W/Weight Xfer | 12 lb hex dbl x 45 seconds

Cardio - 20 minutes

Elliptical - 10 min
Abs - 10 min
Stretch - 15 min

I had to change those pull-ups to 5 reps because I was hitting technical failure very early on. I'm gearing up for an off week to rest coming up running 8/22 - 8/30.

8/11/08 - Week 3 Day 2:


Clean Pull: RI - 120 | 265x5, 5, 5

Front Step Ups (4 risers): RI - 60 | 145x8, 8, 8

Split Good Mornings: RI - 60 | 165x8, 8, 8

Push Jerks: RI - 60 | 95x8, 8, 8 - Failing towards the end

Mixed Grip Pullups: RI - 60 | BWx8, 8, 8

Reverse Grip Bench Press: RI - 60 | 110x8, 8, 8

2 Arm Horizontal Pullup: RI - 60 | BWx8, 8, 8

Plank W/Weight Xfer | 12 lb hex dbl x 45 seconds

Cardio - 20 minutes
Farmer's Walks - 8 minutes with 80 lb dumbbells in each hand while quickly walking all around the floor.

Treadmill - 3 minutes - incline = 9, speed = 5 mph

Abs - 10 minutes

Stretch - 15 minutes

I've been eating Roughly 4000-4500 calories on all workout days and 3400-3700 on all off days (not many this time because I've been pulling 18+ hour days and eating like a horse to keep my energy levels up, but I tried).

I've been keeping up with my Jiu-Jitsu. I've gotten much quicker and am starting to give some of the higher ranked guys a lot of trouble. I trained yesterday with one of the bigger guys who is trying to get ready for his fight in October and was definately giving him a hard time. I like working with him (I never really get the chance since he does mostly no-gi - he is doing gi to help him get ready and give him more mat time). He's a freaking beast and freakishly strong - he shrugs with 6 plates on each side (the bar was bending as he was pulling it!), he also shares my love for deadlifts and rows - a very solid person to work with.

Off for more fun today.


Posted by: tallcall

8/16/08 Weigh in
Weight: 277.5 – Down 6 pounds from last time

Waist: 33.50 inches– No change from last week
Stomach: 34.5 inches– No change from last week
Chest: 50 inches – No change from last week
Shoulders: 57.5 inches – No change from last week
Neck: 19.5 inches – Up 0.50 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: 271.34 276.81 – Down 5.47 pounds from last time
Body Fat Weight: 6.16 6.69 – Down 0.50 pounds from last time

Caliper readings - 4 point test:
Abs – 4.25 mm – Down 0.25 mm from last week
Suprailiac – 4.25 mm – Down 0.25 mm from last week
Thigh – 2 mm – No change from last week
Triceps – 3 mm – No change from last week

Estimated body fat % is ~ 14.7 % - Down 0.30%. Coming from one of those handheld devices.

Weight dropped a bunch, unfortunately a lot seems to have been lean body weight. I’ll have to wait until next week to see if this is really true since my body tends to add a few pounds, then drop a bunch of weight and repeat. I’m eating the recommended calorie total for those who normally weigh around 260 pounds and have my activity level so I should be dropping weight anyways (it’s just going slowly and basically re-comping as it goes).


Posted by: fufu

how goes the BJJ?


Posted by: tallcall

Quote:
Originally Posted by fufu View Post
how goes the BJJ?
Awesome! Getting quicker and more technical every week!


Posted by: tallcall

I've been doing good all week, kind of been eating like crap but I have also been slammed by that Tropical Storm and ended up pulling extra hours to do live 24 hour coverage of Fay and the level of destruction it ended up causing. I put in my 80 hours this week and still went in to train (just skipped the Jiu-Jitsu but will resume it this week).

I was so burned out by Friday that I started telling everyone to go to hell (those people want to blame me for making 1 or 2 mistakes in the 5 days we were covering this storm and conveniently ignore the dozen or so mistakes they made which I had to clean up - ).

I've been watching Generation Kill on HBO and I absolutely love it, it reminded me of how I felt right after high school when all those recruiters kept calling. I thought that if I had to choose I wanted 1-Marines, 2-Navy, 3-Army, 4-Airforce. I could not get into any because of the Tourettes Syndrome. I think that's crazy, because I can still deliver main, and do a lot of lower level work (god, I just wanted to do anything to help those guys out even a little bit - I have always loved the Marines ). Now that I am out of college I am thinking about approaching them again and maybe trying to go into their officer training school - I like the title "Communications Systems Officer!" I doubt they'll take me still . Either way I'm going to send them a very special care package (Porn, special brownies - maybe, caffeine pills, and maybe some chew tobacco all addressed to an embedded reporter with a letter instructing them to distribute this to the platoon they're with.

I love those guys and consider myself to be one of them at heart, so either way it goes, I'm proud of them!

I'm going to try to have last weeks workouts up in a little while. This week is going to be an off week and I hope to get back to normal by next Monday.


Posted by: tallcall

New Marine Commercial


Posted by: tallcall

8/28/08 Weigh in

Weight: 278.5 – Up 1 pound from last time
Waist: 33.50 inches– No change from last week
Stomach: 34 34.5 inches– No change from last week
Chest: 50 inches – No change from last week
Shoulders: 57.5 inches – No change from last week
Neck: 20 inches – Up 0.50 inches from last week

Bi's: Left – 16 inches, Right 16 inches – No change from last week
Calves: 19 inches - No change from last week

Lean Body Mass: 271.83– Up 0.49 pounds from last time
Body Fat Weight: 6.17– Down 0.01 pounds from last time

Caliper readings - 4 point test:
Abs – 4.25 mm – No change from last week
Suprailiac – 4.25 mm – No change from last week
Thigh – 2 mm – No change from last week
Triceps – 3 mm – No change from last week

Estimated body fat % is ~ 14.7 % - Down 0.30%. Coming from one of those handheld devices.

This is pretty good for having taken all of last week off from Jiu-Jitsu and this week off from lifting. Then add in consideration for my diet going to crap last week because of what the station was feeding us and I think I did very good!


Posted by: tallcall

Power Week 1 Day 1:

Single Leg Extension: RI - 30 | 90x8, 105x8, 120x8 PR for Weight

Superset 1: No Rest |
1 - Hip Abductors | 185x10, 195x10, 205x10

2 - Hip Adductors | 185x10, 195x10, 205x10

Smith Squats: RI - 60 | 280x8, 300x5, 320x3 PR for Weight

Side Lunges: RI - 60 | BWx10, 10, 10

DB Snatches: RI - 60 | 40x8, 45x8, 50x8 PR for Weight

Shin Work | 50 lbs x 4 sets x 20 reps

Cardio

10 Minutes on a bike
10 minutes worth of ab work:
Weighted crunches (machine) | 80x25, 110x25, 210x5 Machine Max PR for Weight, 170x10

God I felt great after this! It's nice to have those spaghetti legs back. I missed not being able to stand up without wobbling (and I'm still wobbling today). Great workout!

BJJ is still going very strong. I think I made one of my blue belt friends finally go full speed with me! I surprised him by keeping up and almost catching him at nearly every turn so he had to go a lot harder and faster to stop me! I am Mr Incredible!


Posted by: tallcall

9/10/08 Weigh in

Weight: 287.0 – Up 9.5 pounds from last time
Waist: 33.50 inches– No change from last week
Stomach: 34 inches– No change from last week
Chest: 50.5 50 inches – Up 0.5 inches from last week
Shoulders: 58 57.5 inches – Up 0.5 inches from last week
Neck: 20 inches – No change from last week

Bi's: Left – 16.5 inches, Right 16.5 inches – Both up 0.5 inches from last week
Calves: 19 inches - No change from last week

Lean Body Mass: 280.83 – Up 9 pounds from last time
Body Fat Weight: 6.17 – No change from last time

Caliper readings - 4 point test:
Abs – 4.25 mm – No change from last week
Suprailiac – 4.25 mm – No change from last week
Thigh – 2 mm – No change from last week
Triceps – 2.75 mm – Down 0.25 mm from last week

Estimated body fat % is ~ 14.7 % - Down 0.30%. Coming from one of those handheld devices.

I have no idea how I gained 9 pounds of lean body weight in 2 weeks. That was just cool. My diet has been basically crap and I still did great. These last two weeks have been spent doing a lot of power lifting.


Posted by: tallcall

9/03/08:
Power Week 1 Day 2:
Upper Push:

Dips: RI - 60 | BWx4 (couldn't control lower body swing - had to have some assistance), BW-124x6, BW-90x4 - this was difficult because the machine was so different from what I am used to using which is why I was trying so hard to them all at bodyweight to avoid that stupid machine (just not quite strong enough yet).

Barbel Flat Bench in Power Cage: RI - 60 | 115x8, 135x8, 155x3 (almost 4) PR for weight

DB Skullcrushers: RI - 60 | 30x6, 35x4 (left), 5 (right), 40x6 (all self-assisted with slow negatives unassisted) PR for weight

DB Fly: RI - 60 | 30'sx6, 35'sx6, 40'sx3 PR for weight

Rope Pressdowns: RI - 30 | 42.5x10, 57.5x8, 80x4 PR for weight

Cardio - 30 min

10 minutes on an elliptical
10 minutes for abs - machine: 145x20, 155x15, 210x6
10 minutes stretching

Everything was a little lower than I remember it, but muscle memory is a great thing.

9/04/08:
Power Week 1 Day 3:
Upper Pull:

MTS Front Pulldown (strange new machine I wanted to try): RI - 60 | 70'sx8, 100'sx6, 120'sx4 PR for weight I guess

Seated one arm cable row: RI - 60 | 120x8, 150x6, 165x3 - I should have been able to get a lot more than that.

Bent over ghetto rows: RI - 60 | 135x8, 160x5, 185x3

EZ Bar Preacher curls: RI - 60 | 70x7, 80x7, 110x3 PR for weight

Back Extentions W/Cobras: RI - 60 | 15's x 3 sets x 8 reps

Cardio - 30 minutes
10 minutes on a bike
10 minutes abs - ball chops: 10 lb ball x 3 x 10 reps, Turkish getups: 15 lb x 5 on each side
10 minutes stretching

I was broken after this.

9/06/08:
Power Week 2 Day 1:
Legs:

Superset 1: No Rest |
1 - Hip Adductors | 185x10, 195x10, 205x10

2 - Hip Abductors | 185x10, 195x10, 205x10

Lying Leg Curls: RI - 60 | 170x8, 190x6, 210x4 PR for weight and Machine Max

Sumo Deadlift: RI - 2 minutes | 285x6, 335x4, 345x2 PR for weight (up 10 pounds)

Superset 2: RI - 60 |
1 - Leg Press | 540x8, 630x8, 720x2 (fail) -> 450x8

2 - Calf Presses | 540x20, 630x20, 450x20

cardio - 30 minutes
10 minutes on an elliptical
10 minutes abs cycle
10 minutes stretching

Very good day.

9/08/08:
Power Week 2:
Upper Push:

X Body Raises: RI - 60 | 25'sx8, 8, 8 - going light because shoulder wasn't feeling too good up until that morning

Barbel Flat Bench in Power Cage: RI - 60 | 135x7, 155x5, 175x2 PR for Weight

Serrates Pull: RI - 60 | 50 lbs x 8, 8, 8

EZ Bar Skulllcrushers: RI - 60 | 40x8, 50x8, 70x6 PR for weight

Superset 1: RI - 60 |
1 - Seated Cable Fly | 90x5, 100x3, 110x2

2 - Reverse Cable Fly | 90x5, 100x3, 110x2

Cardio - 30 minutes
10 minutes on an elliptical
10 minutes abs - machine: 140x12, 170x10, 210x8 Side Bends: 45 lbs x 3 sets x 10 reps
10 minutes stretching

Everything was fried after this.

Calories - basically stayed around 4000 everyday for the last two weeks and went as high as 4500 on a few of them (mostly on the power days themselves)


Posted by: tallcall

The Jiu-Jitsu training has been going great, I'm getting better. We keep drilling the same basic things and I know I'm doing better because of it (keep it simple and effective).

I got to roll with a marine Monday (it was just the two of us). I loved it! He was extremely aggressive and a lot of fun! I think he was also free-balling (actually I know he was ). I was watching their no gi class, he was on his back and his board shorts (with the split down the sides) kind of flapped open, and there he was (He's kind of short in stature, but not where it counts apparently ). Of course I didn't mention it to him or anything but I did enjoy the show. When we rolled I actually looked him in the eyes at one time and he smiled back! I loved the sort of cold stare he gave most of the time, it was sort of freaky and hot at the same time (got to love that military training).

All I know is he is a very cool guy and I want to roll with him again soon. I even asked him where he was stationed, Hawaii - I'm guessing he was "Force-Protection."

While we were rolling, he said something about his balls (I guess I might have been grabbing his pants a little too close, but he was still smiling) and I started laughing because I remembered the last class. It takes a real man to go without protection (like me) and he only went in with a thin layer of fabric (I had two thin layers )!

I can't wait to roll with him again - damn I love Marines!


Posted by: goob

Alright there you old Queen. Still kicking ass. Hows things?


Posted by: tallcall

Quote:
Originally Posted by goob View Post
Alright there you old Queen. Still kicking ass. Hows things?
Freakin awesome! ....Old crack mule


Posted by: tallcall

9/18/2008 Weigh in:
Weight: 284.0 287.0 – Up 9.5 pounds from last time
Waist: 33.50 inches– No change from last week
Stomach: 34 inches– No change from last week
Chest: 50.5 inches – No change from last week
Shoulders: 58 inches – No change from last week
Neck: 20 inches – No change from last week

Bi's: Left – 16.5 inches, Right 16.5 inches – Both up 0.5 inches from last week
Calves: 19 inches - No change from last week

Lean Body Mass: 277.90 – Down 2.93 pounds from last time
Body Fat Weight: 6.10 – Down 0.07 pounds from last time

Caliper readings - 4 point test:
Abs – 4.25 mm – No change from last week
Suprailiac – 4.25 mm – No change from last week
Thigh – 2 mm – No change from last week
Triceps – 2.75 mm – No change from last week

Estimated body fat % is ~ 14.7 % - Down 0.30%. Coming from one of those handheld devices.

I have been sick for the last week and am starting to feel much better.


Posted by: Double D

Hope you get back to 100%....I just got over a 2 month sickness


Posted by: tallcall

I'm definitely feeling better now, I even went to the gym and my BJJ class yesterday. I did alright, I still need a bit more time (I failed a lot at the gym and was very slow in class).


Posted by: AndrewSS

lets PARTY!




Posted by: fufu

how is the BJJ going TC?


Posted by: tallcall

Quote:
Originally Posted by fufu View Post
how is the BJJ going TC?
It's going fine. I just had a 4 hour long seminar with De La Riva Sunday, I even got him to autograph my gi (I just hope it doesn't bleed when I wash it).

I got to work with one of my marine friends yesterday so that was cool.


Posted by: tallcall

10/1/2008 Weigh in:
Weight: 285.5 – Up 1.5 pounds from last time
Waist: 33.50 inches– No change from last time
Stomach: 34 inches– No change from last time
Chest: 50.5 inches – No change from last time
Shoulders: 58 inches – No change from last time
Neck: 21.5 inches – Up 1.5 inches from last time

Bi's: Left – 16.5 inches, Right 16.5 inches – no change from last time
Calves: 19 inches - No change from last time

Lean Body Mass: 279.76 – Up 1.86 pounds from last time
Body Fat Weight: 5.74 – Down 0.36 pounds from last time

Caliper readings - 4 point test:
Abs – 4.0 mm – Down 0.25 mm from last time
Suprailiac – 4.0 mm – Down 0.25 mm from last time
Thigh – 2 mm – No change from last time
Triceps – 2.75 mm – No change from last time

Estimated body fat % is ~ 14.7 % - Down 0.30%. Coming from one of those handheld devices.

I just finished up 4 weeks of power lifting and am taking this week off from everything.


Posted by: tallcall

Alright, here's where I stand after the last 4 weeks of power lifting.

New max’s:
Lges -
Squat: 340x4
Leg Press: Single Leg: 410x4, Double Leg: 720x2
Calf Presses – Same as Leg Presses
Deadlift: 345x2
Dumbbell Snatches: 55’sx4
Lying Leg Curls: 210x4
Leg Extensions: 190x8

Chest/Pulling Motions-
Dips: BW-60x1 (part of a superset and already pre-exhausted)
Bench: 190x1
Skull Crushers: 70x6
X Body Pushes: 42.5x4
Shoulder Press: 110x3
RG Bench: 135x1

Back/Pulling Motions-
MTS Front Pulldown: 155’sx1
Rear Delt Row: 60’sx8
Upright Row: 87.5x6
Pull-Ups: BW-60x1 (done as part of a superset and after being pre-exhausted)
Straight Legged Deadlift: 75’sx7

I’ve also started doing some Pilates every Thursday and might start to do some wrestling on Fridays. This is all in addition to everything I’m already doing.

I had a class with Ricardo De La Riva again about a week ago. I got him to sign the back of my gi. I think I’m going to have all the people who come over for special seminars sign something for me (I also suggested that my friend work with me on that and try to get some Dead-Game gear signed to try to sell it, or at least for display). I hope BJ Penn will be able to come before the end of the year. He and Dan Henderson are supposed to be making a visit sometime in the next few months (I want their autographs - E-Bay is calling me!! ).


Posted by: tallcall

10/15/08:

Update -
Here's where I stand after two weeks of my all body program.

Clean Pulls - 335x3x15 - PR

Front Step-up - 175x3x5 - PR for reps

Split Good Mornings - 195x3x5 - PR for reps

Push Jerks - 110x3x5

Mixed-Grip Pull-Ups - BWx3x10 - still having problems doing more than 3 in a row and will keep going at them until they improve (I self-assist on these every time)

Reverse Grip Bench Press - 135x3x5 - PR for weight and reps

Horizontal (supinated) Pull-Ups - BWx3x10 - these feel awesome

Planks - 45 sec with 12 lb weight transfer.

I'm also doing Pilates regularly. That is a killer workout too, my body feels torn apart every night from that.

BJJ is going well. I miss my friend Scott who went up to New Jersey to visit his brother and work out some of the problems their company is having. I miss talking to him.

I also went to the PRIDE celebration last Sunday here in Orlando. Man, that was fun. I have never been protested against until then. I walked right into the protesters and turned to the cop standing there and asked if I can get in on the other side of the crowd or if I needed to go around (I wasn't afraid of these people, but I was kind of shocked that they started yelling at me, I just smiled and kept on going). I saw another friend there (I really like him), he was a model on one of the floats. I caught up with him afterward and talked with him and some of his friends. Then he kissed me right before he left, I gave him a big bear-hug and he said "god you're strong" !

So yeah, I had a really nice and memorable time.

In BJJ, I keep getting to roll with my Marine friend, which is cool since he NEVER backs down or gives up (he never goes easy on me and I love him for that). I kept stalemating with him, but that's good considering that he's much faster and much more aggressive (he's also kind of crazy, says weird things when we're rolling in a freaky voice, but it's so freaky it's funny so I love that too).

I got to roll with one of our new MMA fighters. He decided to kick me in the face and then knee me in the nose (all accidental). I forgave him by dropping the blade of my wrist on his throat while leaning up trying to pass his guard (which I did into half guard) driving all my bodyweight onto his neck and chest (payback's a bitch).


Posted by: tallcall

10/16/2008 Weigh in:
Weight: 287.5 – Up 2 pounds from last time
Waist: 33.50 inches– No change from last time
Stomach: 34 inches– No change from last time
Chest: 50.5 inches – No change from last time
Shoulders: 60 inches – Up 2 inches from last time
Neck: 21.0 inches – Down 0.5 inches from last time

Bi's: Left – 16.5 inches, Right 16.5 inches – no change from last time
Calves: 19 inches - No change from last time

Lean Body Mass: 281.72 – Up 1.96 pounds from last time
Body Fat Weight: 5.78 – Up 0.04 pounds from last time

Caliper readings - 4 point test:
Abs – 4.0 mm – No change from last time
Suprailiac – 4.0 mm – No change from last time
Thigh – 2 mm – No change from last time
Triceps – 2.75 mm – No change from last time

Estimated body fat % is ~ 14.7 %. Coming from one of those handheld devices.

Two weeks back into all body cycle. Staying with Mom who likes to cook a lot, so since I’m eating a lot, I figure I might as well try and add some muscle.


Posted by: MCx2

Wow, it's been a while since I've been in here. You're doing some great stuff TC!! Very impressive, keep it up!


Posted by: fufu

Quote:
Originally Posted by ReproMan View Post
Wow, it's been a while since I've been in here. You're doing some great stuff TC!! Very impressive, keep it up!

x2

Nice squattage!


Posted by: tallcall

Thanks everyone, I'm actually more impressed with the Olympic lifts I've been doing.


Posted by: tallcall

11/4/2008 Weigh in:
Weight: 292.5 - Up 5 pounds from last time
Waist: 33.50 inches - No change from last time
Stomach: 34 inches - No change from last time
Chest: 51 inches - Up 0.5 inches from last time
Shoulders: 60 inches - No change from last time
Neck: 21.5 inches - Up 0.5 inches from last time

Bi's: Left – 16.5 inches, Right 16.5 inches – no change from last time
Calves: 19 inches - No change from last time

Lean Body Mass: 286.62 – Up 4.9 pounds from last time
Body Fat Weight: 5.88 – Up 0.1 pounds from last time

Caliper readings - 4 point test:
Abs – 4.0 mm – No change from last time
Suprailiac – 4.0 mm – No change from last time
Thigh – 2 mm – No change from last time
Triceps – 2.75 mm – No change from last time

Estimated body fat % is ~ 14.7 %. Coming from one of those handheld devices.

Last week on 3rd power cycle. Still staying with mom who likes to cook a lot, so since I’m eating a lot, I figure I might as well try and add some muscle.


Posted by: tallcall

New max deadlift is 370 for 3 sets of 2

I doubled the range of motion on my step-ups to 7 partitions high

I brought my jerks up to 135 pounds for 3 sets of 3 (finally cracked into the 45's)

My reverse grip bench is 150 for 3 sets of 3

I just got back form a nice deep tissue massage (whole body). I think he fixed the problem in my right forearm and shoulder and has done a good job with my hip. I hope his work on my shins helps them too. It was the best $70 I ever spent.


Posted by: PreMier

if there is a massage school(college) near you, they usually do hour long sessions for 25$. just make sure you ask for someone that can do deep tissue.


Posted by: tallcall

Quote:
Originally Posted by PreMier View Post
if there is a massage school(college) near you, they usually do hour long sessions for 25$. just make sure you ask for someone that can do deep tissue.
It's not that, I just really like the guy that did it.


Posted by: tallcall

11/26/2008 Weigh in:
Weight: 289 292.5 – Down 3.5 pounds from last time
Waist: 33.50 inches– No change from last time
Stomach: 34 inches– No change from last time
Chest: 51 inches – No change from last time
Shoulders: 60 inches – No change from last time
Neck: 21 inches – Up 0.5 inches from last time

Bi's: Left – 17 up 0.5 inches from last time , Right 17 up 0.5 inches from last time
Calves: 19 inches - No change from last time

Lean Body Mass: 283.80 – Down 2.82 pounds from last time
Body Fat Weight: 5.20 – Down 0.68 pounds from last time

Caliper readings - 4 point test:
Abs – 4.0 mm – No change from last time
Suprailiac – 4.0 mm – No change from last time
Thigh – 2 mm – No change from last time
Triceps – 2 mm – Down 0.75 mm from last time

Estimated body fat % is ~ 14.7 %. Coming from one of those handheld devices.

I need to try to keep my weight to near 290 until March (for my brother’s wedding), so 270-310 is my acceptable weight range. I’m going to be just fine!


Posted by: tallcall

12/10/2008 Weigh in:
Weight: 296 – Up 7 pounds from last time
Waist: 33.50 inches– No change from last time
Stomach: 34 inches– No change from last time
Chest: 51 inches – No change from last time
Shoulders: 60 inches – No change from last time
Neck: 23 inches – Up 2 inches from last time

Bi's: Left – 17 no change from last time , Right 17 no change from last time
Calves: 19 inches - No change from last time

Lean Body Mass: 291.09 – Up 7.29 pounds from last time
Body Fat Weight: 4.91 – Down 0.29 pounds from last time

Caliper readings - 4 point test:
Abs – 4.0 mm – No change from last time
Suprailiac – 4.0 mm – No change from last time
Thigh – 1.5 mm – Down 0.5 mm from last time
Triceps – 2 mm – No change from last time

Estimated body fat % is ~ 14.7 %. Coming from one of those handheld devices.

I’ve been having more fun with 6-OXO and doing pretty well.

I brought my deadlifts to 405 pounds – I’m a member of the 400 club and I feel very powerful.


Posted by: tallcall

1/16/2009 Weigh in:
Weight: 292 – Down 4 pounds from last time
Waist: 33.50 inches– No change from last time
Stomach: 35 inches– Up 1 inch from last time
Chest: 51 inches – No change from last time
Shoulders: 61.5 inches – Up 1.5 inches from last time
Neck: 23 inches – No change from last time

Bi's: Left – 17 no change from last time , Right 17 no change from last time
Calves: 19 inches - No change from last time

Lean Body Mass: 287.57 – Down 3.52 pounds from last time
Body Fat Weight: 4.43– Down 0.48 pounds from last time

Caliper readings - 4 point test:
Abs – 4.0 mm – No change from last time
Suprailiac – 4.0 mm – No change from last time
Thigh – 1.5 mm – No change from last time
Triceps – 1.5 – Down 0.5 mm from last time

Estimated body fat % is ~ 14.6% - Down 0.1% from last time.

I brought my deadlifts to 425 pounds – I’m a member of the 400 club and I feel very powerful.

My step-ups are at 85 pounds with 8 raisers for a total of 9 partitions (just under waist level for me - going for range of motion increases here).

Split Good Mornings are at 225 pounds.

Push Jerks are at 95 (my right shoulder doesn't like handling too much weight so I keep the weight low and just try to get through the reps - I can go as high as 135 though).

Pull-ups are doing well, I can pretty comfortably get 3-5 completely unassisted pull-ups in a row, I go for 3 sets of 3-10 reps and do fine on the first set, then assist on the other two. My goal is 10 reps straight and assisting on the other two sets.

Reverse Grip Bench is at 160 pounds. This feels like it is continuing to get much stronger. I see no need to make any changes and am just trying to get up to 200 pounds.

Horizontal Pull-ups are fine as well. I am aiming at doing them one armed with the opposite arm punching in the air at the top of the motion. Also possible raising one leg and keeping it elevated throughout (get the abs in there).

Then I finish up with planks, they are fine, all are at 45 seconds with at least a 12 pound weight to switch back and forth.

I also do Pilates once or twice a week. This has really helped improve my abdominal strength. A lot of the guys I train with also do the Pilates class, it is a wonderful warm-up for our BJJ class and forces you into strange new positions (it's really a workout in its own right - VERY difficult at times and not to be taken lightly).

I've been helping my friend get ready for his fight on Jan 30th at UCF. I never have done an MMA class before, but jumped in and put on some thick and heavy padding and helped put my friend throug a gauntlet. 7 or 8 of us put him through 3 11.5 minute rounds with a 1 minute break in between for a total of 35 minutes of pain and torture. I wore the heavy padding and gave him 8 pound dumbbells to punch me with (I also forced him to go for low leg kicks and side kicks), then he switched to another guy. Each of us had him for 30 seconds then stopped the timer until he got to the next guy (not a long time I can assure you). We beat the hell out of him and he gave us everything he had. His cardio is supurb, he will NOT be gassing out. His fight will be for 3 five minute rounds (15 minutes tops) and we are pushing him four days a week at 35-40 minutes (and he keeps coming back - he's such a Masochist ).

Here's a link to the fight card, his name is Danny Gurzenda at the bottom of the list - he'll fight first - and win first!

CageWarriors USA: Destruction Fight Card


Posted by: Rubes11

holy crap long time no see how have you been doin?


Posted by: tallcall

Quote:
Originally Posted by Rubes11 View Post
holy crap long time no see how have you been doin?
I've been around, just a bit busy. How was your holiday?


Posted by: DOMS

I just want to say that, based on your stats, if I we're gay, I'd hit it.

You have come a long way, my friend.


Posted by: tallcall

Quote:
Originally Posted by DOMS View Post
I just want to say that, based on your stats, if I we're gay, I'd hit it.

You have come a long way, my friend.
Aww...

My best friend (an amateur bodybuilder, boxer, kick boxer, and grappler) just came back from New Jersey. He'd been gone for 8 weeks. When he came back I saw him and jumped up to give him a big hug, he hugged me back. He really is an awesome friend.

I'm probably going to be hanging out with my Marine friend tomorrow afternoon. He wanted to do something, so I suggested a movie (he and his girlfriend wanted a friend to do things with so I said I'd love to go). We might also watch the UFC fight tomorrow night.

We went out for subs after class last night and he sort of opened up to me about all the crazy bad things he had gone through with his drug addictions, his time in the corps, and his somewhat rocky relationship with his girlfriend (It's strange how so many relationships end over stupid arguments - like over what to have for dinner). He said I was the only person who didn't judge him because of that and showed some faith in him. I told him that I thought he was a really good guy and that I thought he'd do just fine. I also told him not to get rid of the girl just because of one dumb argument or misunderstanding. He really is a good kid, a good friend, and he'll do great in MMA.


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