A Brawler's Diary

[fUnc17]

fufu - its real good. i sparr about 5 times per week now so i'm getting a shit load of practice in, working everyone in sight except my instructor, and even he is having trouble with me now... my strength endurance has shot up a shit load too, i can do drills then sparr and have alot left in the tank to go 10-15 minutes full speed. I house people now.

 

[fufu]

Nice man, keep on keepin' on.

 

[fUnc17]

Upper Strength/Lower Power

Yesterday (5/19/06)

Bench Press - 270/2x3, 270/2, fail on 3rd rep. 265/3x3
Speed Squat -225/8x2

assistance
1 Leg DB RDL - 2x72lbs Kettlebell (1 each hand)/3x8
BB Rows - 225/3x8
Reverse flies - 20/2x10
Weighted Dips - bw+45/3x8

270 felt very heavy today... poor nutrition definitately being the cause. unsure what i will go with next week but it definately will not be 275.

 

[fufu]

Working making your diet suffer?

 

[fUnc17]

Working making your diet suffer?

yup, as well as a stressful work enviorment.

 

[fUnc17]

Overall conditioning

front squat - 185/2x10
incline BB press - 185/2x10
step ups - 60/2x10
1 arm db row - 90/2x10

Agility
Front step, Back step
Lateral shuffling
Lateral weaving
Lateral shuffle & weaving combo
2x10

Dynamic mobility
Front step, Back step - 1x10 weighted in rack, 1x10 weighted in jerk - 16kg
Lateral shuffling - 1x10 weighted in rack, 1x10 weighted in jerk - 16kg
Lateral weaving - 1x10 weighted in rack, 1x10 weighted in jerk - 16kg


GPP Work
Snatches - 16kg/20

No time for snatches/OH squats today. I need to bump the weight up, way too easy

 

[fUnc17]

mon - upper power/lower strength
BJJ

tue - sprints

wed - lower power/upper strength
BJJ

th - sprints

fri - overall conditioning/GPP

sat - off
sun - BJJ

Carbs = 1925 calories
480g

Protein = 1050 calories
262g

Fat = 525 calories
58g


11 egg whites, 1 whole egg, 1 cup oats, grapefruit
2 scoops whey, 1 cup oats, .25 cup blueberries, gatorade, ff yogurt, 1 tbsp honey
6oz chicken breast, 2 cups yam, spinach, 1 cup avocado
1 cup cottage cheese, 2 cups yam, broccoli, 1 Tbsp Olive oil
6oz flank, .5 cups brown rice, asparagus
2 scoops casein, 1 Tbsp flax oil

1 cheat meal on saturday

3500 calories
213lbs give or take

Goals
preserve LBM
get to 5% bf
Continue to train BJJ
Increase flexibility significantly
365 Bench
545 DOH Deadlift
100 Total snatches with the 16kg kettlebell

 

[shiznit2169]

How do you eat 12 eggs in one sitting? I have trouble enough trying to down 5-6 not because of the taste (i like it) but it takes a while to chew and swallow. Kind of like pretzels if u know what i mean.

 

[fufu]

I can have about 6-8 large eggs, but anymore than that becomes difficult.

 

[fUnc17]

shiz - easy.. scramble them all. eggs i can eat for days, especially for breakfast

 

[shiznit2169]

oh, i see .. i boil mine

 

[fUnc17]

yea... i dont mind making breakfast. theres something about premaking eggs and keeping them in the fridge that bothers me. i like eggs hot

 

[fUnc17]

Upper Power/Lower Strength

warmup - 8kg Kbell swings/25
stretch

Speed bench - 165/8x2
DOH Deadlifts - 375/3x3

assistance work
Bulgarian squat - 165/3x8 PB
Standing OH press - 155/2x8
Weighted Pullups - bw+45/20 total
Reverse Flies - 20/1x8

stretch

Good ass workout. Put reverse flies on lower strength day, reverse hypers will go on upper strength. Bulg squats were amazing to say the least... i miss squatting, I need to start again. Incredible leg pumps. My legs are always fresh, I need to start pounding them again. Maybe exchange bulg squats for atg squats, hmmmm

 

[fufu]

nice squattage.

 

[fUnc17]

fufu - thanks

i need to get bigger again, my ego is completely deflated, i feel like a skinny little bitch at 210lbs. I need to diet the fuck back up to 225-230 and have 18.5" arms again, those were the days.

 

[fufu]

When are you gonna start upping the cals?

 

[fUnc17]

fufu - this week

 

[fUnc17]

Upper Strength/Lower Power

activation
dynamic flex

Bench Press - 270/3x3
Speed Squat -225/8x2

assistance
1 Leg DB RDL - 2x72lbs Kettlebell (1 each hand)/3x8
BB Rows - 225/3x8
Reverse hypers - 50/3x8
Weighted Dips - bw+25/4x8

static stretch

Good w/o. My joints are starting to suffer (elbows mainly) because of the weight and BJJ. I think I may put my strength goals on hold for a month and up the rep range to 8-12 to give my joints a rest. The hypertrophy will do me good

Lowered weight on the dips, added another set.

 

[Seanp156]

Nice benching and row strength.

 

[fUnc17]

sean - thank u

bjj was the shizzzz tonite. did the usual warmup, learned a few escapes from guard, sparred, did 600 situps, and had a niiiice stretch after.

the white belt tourny is coming up, me and my friend have been training for it. we both should do exceptional

 

[fUnc17]

new routine for me. taking a break from strength training. time to put on some muscle, up the reps and cals accordingly.

Back squats - 315/8, 275/2x8 (havent back squatted in over 6 months, weight was easy)
Seated cable row - 150/3x10 (barbell weight)
Bench Press - 235/8, 225/2x8 (this was pathetic, i suck with anything over than 4 reps at this present time)
WG Pulldowns - 110/3x10 (barbell weight)
Step ups - 60/3x10
DB OH press - 60's/3x8

It is so fucking nasty outside. It's approaching 115 F here, and in my basement its even hotter. After a week off from training and shitty dieting along with the heat, this workout didnt feel great, but it was good to be back in the gym and finally put some weight on my back.

BW: 200lbs, uhhh...yea.

 

[fufu]

Awesome squats. How much were you expecting to bench at those reps?

 

[fUnc17]

Awesome squats. How much were you expecting to bench at those reps?

if i came fresh out of my strength training, kept my diet, and if it wasnt 115+ degrees out, i was shooting for 235/3x8, or at least one set @ 245.

everytime i change my reps drastically like this i make crazy progress the first 2 months, il be up to 220 in no time and benching 245/3x8, real soon. i want to get my squat to at least 385/3x8, which will be the easiest lift to increase. another 70lbs on my squat is nothing to me... i'm weird, i rep 315 for 8 pretty easily, but i can single over 100lbs more

 

[the nut]

nice job

 

[fUnc17]

week 1 volume + intensity is lower than coming weeks

deadlifts - 365/2x8
CG chins - bw+25/25 total (6 sets)
1 legged leg press - 290/3x8
DB rows - 90/3x8
DB Arnold press - 60/3x10
Skullcrushers - 65/3x10

good workout. repitition deadlift work was awesome, did them over/under grip. havent done more than 3-5 reps in over 6 months. altho volume was low..

alot of shit going on in my life, most of it bad. not in good moods as of late, only thing keeping myself together is my ambitious nature and my boys.

 

[fUnc17]

BJJ was awesome today, got to train with my boy whose a blue belt as well as my black belt trainer. i love training with people that are more experienced and better than me because i get better right in front of them and they were both complimenting me left and right today.

finally learning to use my head instead of my strength. my boy alex (the blue belt) said it was the first time he felt me roll with him and not use my strength, he said it was because i was thinking. and he's right

aggrevated my knee slightlytoday. nothing serious, just uncomfortableness, result of sparring i presume. icing it right now, workout tomorrow instead

 

[fufu]

Are you still training? How is the BJJ going? Any updates on the comp?

 

[fUnc17]

yup im still here, been busy with work. i train 3 days a week, fullbody (1 day is dedicated to strength) bjj is great right now, been training with cops (you have no idea how fun it is to beat up cops), and the tourny i didnt end up making but my friend did. he ended up losing to a kid on his team, but he had been training for 3 yrs just never got his blue belt cuz he slacked off

 

[fufu]

Haha, I'd love to tap some popo.