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.

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

fufu

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

What belt is your instructor testing for?

gj on the pull ups

fufu's 1337 Journal

Your diet will set you free.

tallcall

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

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

goob

Noice going for 250 on tbars! incredible weight.

tallcall

Thanks! That was a massive load to haul. Yes, I said "massive" and "load" in the same sentence!

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

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

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

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

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

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

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

DOMS

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

That's a damn fine workout, tallcall!

tallcall

Yeah, bodyweight can be a lot of fun!

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

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

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

goob

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

tallcall

Thanks, they were a whole lot of fun!

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

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

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

countryboy

Great workouts..!!

-Dennis

tallcall

Trying to keep them short and to the point.

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

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

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

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.

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

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

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

tallcall

YouTube Video

Anyone remember this?

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

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

Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"


Elite Fighting Academy

fufu

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

we did some takedown stuff too, some uechi mata!

fufu's 1337 Journal

Your diet will set you free.

tallcall