rufio.e0's Training Log
 

I used to do a lot of boxing/muay thai/karate and a friend of mine that used to be my doppleganger has been doing some fighting and is undefeated so far... and that really got me thinking that this is something I could do. I'm working on getting back into shape first, regaining my striking speed, and gaining familiarity with the ground-game.

I'm 25 (in 2 weeks), 6'2, 235 lbs and bout 20 lbs overweight.

Monday December 3rd

6:00am
2mile jog

6:45pm - 7:45pm
Kickboxing Class
Conditioning
40 Modified Jumping Jacks
40 Triangle Situps
40 Arm Bar Situps
40 Low Squats
30 Plyo Pushups

Drills
Lunge Walking / Simulated Takedowns
Countering a hook with a straight right
Hand-eye coordination tap drill

Techniques
Countering a hook to a standing kimura
Countering a hook to a shoulder lock for takedown or knee
Catching the opponent if he tries to duck out of a thai clinch (with a knee or soccer kick)

7:45-8:45
Weight Lifting
Sets x Reps - Weight - Description
2 x 10 - 185lbs - Bench Press
2 x 10 - 145lbs - Bench Press Negatives
2 x 10 - 145lbs - Incline Press
2 x 10 - 105lbs - Incline Press Negatives
4 sets (12, 10, 8, 7) - 50lb dumbells - Dumbell Bench Press
4 x 10 - 60lbs per stack - Cable Crossovers

Burnout on the Seated Chest Press Machine (done without rest)
50 reps on 40lbs
140lbs to failure
120lbs to failure
100lbs to failure
80lbs to failure
60lbs to failure
50 reps on 30lbs
140lbs to failure
120lbs to failure
100lbs to failure
80lbs to failure
60lbs to failure

----Diet----
Breakfast - MISSED
Lunch - Turkey Lean Cuisine microwave dinner
Mid Afternoon Snack - MISSED
Pre Workout - Two chicken breasts with tomato sauce
Post Workout- Tacos (lean ground beef, lettuce, tomato, onion, fat free refried beans, white rice, corn taco shells)
Evening - leftover taco meat

The only thing I drink is water (Crystal Lite). That's it for today. More tomorrow. Lemme know what y'all think.

5:30AM
2 Mile Jog
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6 oz Fat Free Yogurt
6 oz Fat Free Cottage Cheese
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6:00AM
Weight Lifting
2 x 10 - 145lbs - Deadlift (slow to focus on form)
2 x 10 - 225lbs - Deadlift (still going slowly)
4 x 10 - 180lbs - Cable Row
4 x 10 - 70lbs - One Arm Dumbell Row
4 x 10 - 140lbs - Lat Pull Down

Burnout - Machine Row (focusing on feeling the shoulder blades separate on each rep)
50 reps - 50lbs
failure - 140lbs
failure - 120lbs
failure - 100lbs
failure - 80lbs
50 reps - 30lbs
failure - 120lbs
failure - 100lbs
failure - 80lbs
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Omelet (5 egg whites, lean ham, chives, fat free cheddar cheese)
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3 Grilled Chicken Strips
Small can of corn
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Protein Shake
-----------
Brown Rice
Fat Free Refried Beans
8 oz extra lean ground beef with taco seasoning

7:00-9:00pm
Jiu Jitsu Class
Rubber Guard Techniques
-Kimura
-Kimura Sweep
-Omo Plata
-Omo Plata Sweep
-Gogo Plata
-Triangle
-Reverse Triangle
-Bicep Cutter (also worked from full guard)
-Arm Through Sweep to mount
**Need to work on flowing better for transitions**

Drills
-Keeping Open Guard
-Shrimping to retain guard
-Basic Armbar
-Basic Triangle

No live grappling tonight :(

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Sloppy Joe (1/2lb extra lean ground beef, chives, low sugar ketchup, mustard... no bread)

Yeah the only reason I pointed it out is because I normally don't miss those meals. Just had a few distractions.

Yesterday I just jogged (unintentional rest day). Tracking all my meals is a bit overwhelming so I'm just gonna list the workout stuff. I will start monitoring my jog times again as soon as I can find where my son hid it. He is just a toddler, maybe he tried to digest it.

5:00AM
2 Mile Jog

6:00-7:00AM
Weightlifting
Arms
4 x 10 - 70lbs - EZ Bar Preacher Curls
superset with:
4 x 10 - 90lbs - Tricep Pressdowns

4 x 10 - 70lbs - Skullcrushers (Lying French Press)
superset with:
4 x 10 - 30lbs dumbells - Incline Seated Hammer Curls

4 x 10 - 70lbs - Rope Pressdowns
superset with:
4 x 10 - 35lbs dumbells - Standing Alternating Curls

The supersetting wore me out a bit faster than I expected. I could have done a 4th or even a 5th superset exercise, but I needed to get ready for work. MMA Class tonight.

7:00-9:00PM
MMA Class
Takedown Drills:
- Lunges
- 3 - 5min round for takedowns
- Practiced shooting on heavy bag
BJJ Techniques:
- Flying Triangle
- Flying Armbar
- Taking the Back from guard
Conditioning:
- Side Squats
- Jumping Jack Squats
- Squat Hops
- Sprinter Switches
- Combo Pad Work 3 5 min rounds (takedowns and sprawls too)
Simulated Getting Hit/Conditioning (no rest):
- Cartwheels
- Shoulder Rolls
- Thai Roundhouse Kicks (all the way around)
- Shadowboxing
- Thai Roundhouse Kicks
- Sprawls

Well I've obviously been slacking on my log here, but that's because I've got another one that I'm keeping track of at home. Instead of listing out the reps and techniques on things I'm just adopting IronMan's strategy of mentally reviewing the techniques and any thoughts I might have on any recent training sessions (if you haven\'t read IronMan\'s log... go here: http://www.mmaforum.com/training-log...nmans-log.html )

When reviewing techniques last week, I realized that few things get a "panic tap" outta me as quickly as an irregular guillotine. A regular standing or guard guillotine I know how long I have till it's tapping time. The technique we were reviewing was a guillotine when you're sprawled on a turtled opponent. With a seatbelt grip, switch to a guillotine grip (having your hands under the chin isn't necessary), sit on the guy's head and try to close your guard (it ends up resembling a piledriver... but your interlocked hands are like a noose around the guy's neck, if his chin's tucked you still get the blood choke... and it's all your bodyweight on his neck).

Stuff to work on:
I noticed that I am terrible at maintaining side control unless I'm working for a submission or moving to mount. If I'm rolling with someone that's scrappy and hard to hold down... I have to either immediately go for a submission or transition to either north/south or mount in order to keep control.

Stuff I did well:
When I break someone down in my guard and get rubber guard, my transitions are pretty quick. Once I get the arm isolated, I usually have no problem transitioning between omoplata, gogoplata, triangle, and armbar. My figure 4 armbar (from a missed armbar attempt) is also getting much smoother.

Few new thoughts from recent experiences in the gym.

1. Baiting
So I was grappling with the instructor and he was a little too obvious with his attempt to bait me into taking his arm. I had been working to isolate the arm and was actually thinking ahead to wait for jerk his arm out... then I'd quickly transition to the triangle. However, once I got my hand wrapped over his bicep and around to his tricep... I could feel his muscle relax. The fact that I had his arm isolated and only needed to swing my hips over set off a little red flag in my head. I looked up and noticed his other hand right by his face (he was going to use my armbar attempt to pass my guard). This was the first time I'd ever caught him trying to let me have an attempt at a submission in order to pass, but I like the idea and plan on trying it tonight. I just want to be a little less obvious with it.

Oh, he did however give me a foot and I cranked the hell outta a reverse straight ankle lock (ankle lock that uses the opposite forearm to hinge on the achilles) but he was baiting that one too... took the pain of the straight ankle and finished me with a heel hook.

I also need to work on getting my hips out for the omo plata.

over the last 3 weeks I've lost 12 pounds.
1 month until NAGA.
Only 10 more pounds to go. (currently 212)

I'm up to 5 miles per day jogging. Keeping the caloric intake around 1800. Still spending 2 hours on the mat 4 days per week. I need to work the transitions from takedowns to submission more... even though I know the moves they aren't in muscle memory yet.

Pulled off a heel hook, straight ankle, and an armbar last night. Didn't get submitted.