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Good work on the DB SLDL's, thats a good weight.
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Tallcall's journal
- Thread starter tallcall
- Start date
Thanks, that was a lot of weight to do with my grip feeling like it did.
6/01/08
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.
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.
6/02/08
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!
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!
6/03/08
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
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
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.
6/04/08
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
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
6/05/08
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
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
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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.
6/6/08 Weigh in
6/6/08 Weigh in
Weight: 282 â?????? No Change from last week
Waist: 34 inchesâ?????? Down 0.5 inches from last week
Stomach: 35 inchesâ?????? No change from last week
Chest: 52 inches â?????? No change from last week
Shoulders: 64.5 inches â?????? No change from last week
Neck: 18.5 inches â?????? No change from last week
Bi's: Left â?????? 18 inches, Right 17.5 inches â?????? No change from last week
Calves: 19.5 inches - No change from last week
Lean Body Mass: 273.98 â?????? Up 0.39 pounds from last weekâ??????s 273.59
Body Fat Weight: 8.02â?????? Down 0.39 pounds from last weekâ??????s 8.41
Caliper readings - 4 point test:
Abs â?????? 4.75 mm â?????? Down 0.25 mm from last week
Suprailiac â?????? 5.5 mm â?????? Down 0.25 mm from last week
Thigh â?????? 2 mm â?????? No change from last week
Triceps â?????? 3.5 mm â?????? 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.
6/6/08 Weigh in
Weight: 282 â?????? No Change from last week
Waist: 34 inchesâ?????? Down 0.5 inches from last week
Stomach: 35 inchesâ?????? No change from last week
Chest: 52 inches â?????? No change from last week
Shoulders: 64.5 inches â?????? No change from last week
Neck: 18.5 inches â?????? No change from last week
Bi's: Left â?????? 18 inches, Right 17.5 inches â?????? No change from last week
Calves: 19.5 inches - No change from last week
Lean Body Mass: 273.98 â?????? Up 0.39 pounds from last weekâ??????s 273.59
Body Fat Weight: 8.02â?????? Down 0.39 pounds from last weekâ??????s 8.41
Caliper readings - 4 point test:
Abs â?????? 4.75 mm â?????? Down 0.25 mm from last week
Suprailiac â?????? 5.5 mm â?????? Down 0.25 mm from last week
Thigh â?????? 2 mm â?????? No change from last week
Triceps â?????? 3.5 mm â?????? 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.
6/6/08
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.
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.
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Thought this journal was getting too serious......
Hey buddy, it's been too long! What have you been up to?
6/07/08
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
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
6/09/08
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
teeth:
)!
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
teeth:)!
6/10/08
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!
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!
6/11/08 Weigh in
I'm doing this a bit early this week.
6/11/08 Weigh in
Weight: 281 282 â?????? Down 1 pound from last week
Waist: 34 inchesâ?????? No change from last week
Stomach: 35 inchesâ?????? No change from last week
Chest: 52 inches â?????? No change from last week
Shoulders: 64.5 inches â?????? No change from last week
Neck: 18.5 inches â?????? No change from last week
Bi's: Left â?????? 18 inches, Right 17.5 inches â?????? No change from last week
Calves: 19.5 inches - No change from last week
Lean Body Mass: 273.40 â?????? Down 0.58 pounds from last weekâ??????s 273.98
Body Fat Weight: 7.60 â?????? Down 0.42 pounds from last weekâ??????s 8.02
Caliper readings - 4 point test:
Abs â?????? 4.75 mm â?????? No change from last week
Suprailiac â?????? 5 mm â?????? Down 0.5 mm from last week
Thigh â?????? 2 mm â?????? No change from last week
Triceps â?????? 3.5 mm â?????? 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.
I'm doing this a bit early this week.
6/11/08 Weigh in
Weight: 281 282 â?????? Down 1 pound from last week
Waist: 34 inchesâ?????? No change from last week
Stomach: 35 inchesâ?????? No change from last week
Chest: 52 inches â?????? No change from last week
Shoulders: 64.5 inches â?????? No change from last week
Neck: 18.5 inches â?????? No change from last week
Bi's: Left â?????? 18 inches, Right 17.5 inches â?????? No change from last week
Calves: 19.5 inches - No change from last week
Lean Body Mass: 273.40 â?????? Down 0.58 pounds from last weekâ??????s 273.98
Body Fat Weight: 7.60 â?????? Down 0.42 pounds from last weekâ??????s 8.02
Caliper readings - 4 point test:
Abs â?????? 4.75 mm â?????? No change from last week
Suprailiac â?????? 5 mm â?????? Down 0.5 mm from last week
Thigh â?????? 2 mm â?????? No change from last week
Triceps â?????? 3.5 mm â?????? 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.
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!
6/11/08
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
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
6/12/08
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
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
6/13/08
Friday:
No workout, still getting over this cold (or whatever it is).
Calories - 3900
Friday:
No workout, still getting over this cold (or whatever it is).
Calories - 3900
6/16/08
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
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
6/17/08
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
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
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.
