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dubya 01-14-2008 11:27 AM

'08 Road To Victory
Since my last log back in September I've managed to meet my year long goal for 07..*Pats self on back* My goal when I first started was to get from a noodly 130lbs at 5'7, which is what i weighed at the beginning of 07 when i started training, to 160lbs and cut down to 155. I've accomplished that goal I now weigh exactly 160lbs.
I've set another goal for 08 which is to score my first MMA fight sometime in the summer, maybe sooner. I'm now involved with a good MMA gym and am working very hard towards getting my first win in the ring/cage. Im currently training Muay Thai Kickboxing, Submission Wrestling, and Jiu-Jitsu. I train Sunday-Friday, Saturday being my only day off. I usually train twice daily which will either be a form of strength/conditioning separated a few hours from any of my skill training either before or after.

Sunday I didn't get to do any Submission Wrestling as planned because I had bought tickets for a hockey game a month ago so I ended up going to that for today. Later on I worked on some strength training.

Weighted Push-ups - 3x8 (40lb Backpack)
Weighted Pull-ups - 3x8 (20lb Backpack)
Single Arm Barbell Bench Press - 3x8 (60lb)
Weighted Chin-ups - 3x8 (20lb Backpack)
Single Arm Barbell Snatch - 3x8 (60lbs)
Weighted Dips - 3x8 (30lb Backpack)
Single Leg Squats - 3x8 BW
Barbell Overhead Press - 2x20 (60lbs)
Barbell Bent-over Rows - 2x20 (60lbs)

Wrist Rolls - 10lb (Forward and backward each twice)

Ill post my Workouts for today later on...

dubya 01-14-2008 09:03 PM

Jan. 14th

Today I worked a little Muay Thai nothing to major, I'm kinda fighting a right hand and left foot injury so I took it easy :sarcastic12:. Worked combos with punches, kicks, elbows, and knees. Worked a little in the clinch, controlling my opponent.

My Conditioning Circuit looks as such.

20 Burpees
10 Pull-ups
12 Dips
20 Sit-ups

Repeat for 5 rounds with one minute break in between rounds.

dubya 01-16-2008 05:20 PM

Jan. 15th

Did some strength training and a little solo skill training.

My strength routine was cut a little short because I was pressed for time but heres how it went.

Weighted Push-ups 3x8 (40lb)
Weighted Pull-ups 3x8 (20lb)
Single Arm barbell bench press (60lb)
Weighted Chin-ups (20lb)
Single Arm Barbell snatch (60lb)
Weighted Dips (30lb)

My Skill work was short today also. Just did a few rounds of shadow boxing and went over some ground techniques.

I spent the last few weeks off work so i've had all day to train so now i'm trying to get back into my old schedule i've lost a little sleep due to the fact.

Judoka 01-16-2008 09:05 PM

Cool training log, Keep up the good work.:thumbsup:

dubya 01-17-2008 05:03 PM

Jan 16th

First thing I did was a few different conditioning drills.
First one I worked with a 100lb bag I get down on one knee wrap my arms around it pick it up slam it land in side position and go through the 5 position hold downs. Once mounted (position 5) pop back up pick the bag up and repeat for three two minute rounds. The fourth round was a little of the same except you shoulder the bag instead of a front body lock type lift. Fifth drill I tied a rope to the bag, sat on the ground and pulled the bag as fast as possible toward me. Pick the bag up run it back over go back sit down and pull it again for another two minute round.
All rounds having one minute breaks.

I spent the next hour sparring.

(Thanks Judoka glad to see someone is paying attention)

dubya 01-18-2008 05:47 PM

Jan 17th

Today I worked on Muay Thai Kickboxing and all around MMA training. I started with a circuit which was five different stations spending three minutes on each station and completing each station twice for a total of ten three minute rounds. The various stations were Double end reflex bag, speed bag, punch out on heavy bag, 100lb deadlifts, body kicks on dummy.
After I worked some combos on the focus mitts. For the grappling aspect I worked on a few different sweeps when opponent takes the turtle position and gain side control, mounted sweep, guard sweep. Striking to pass guard and gain side control, and also worked different submissions from side control.

I'm looking forward to a 6 hour seminar on the 19th...

dubya 01-19-2008 04:06 PM

Jan 19th

The seminar was really good, I learned quite a few things I wasn't aware of before but are basic and extremely important for any martial art.

First thing I did was a quick drill on shooting in on someone. Next was the same but we would shoot in from the back and pick him up like we were going to suplex him. We did some helicoptering drills which led us to the wrestlers switch, for those of you who don't know its basically two quick movements that put you from the turtle position to side control while your opponent is helicoptering around you. Next we did a mounted sweep. and our 5 position hold downs.

We did some action and reaction drills which led us into action and reaction of real life situations by distractions involving joint locks and such.

We did some Filipino Stick work drills and footwork. These basics which are something completely knew to me but it was shown how every movement used involving the sticks were the exact same movements when doing kick boxing/MMA or anything else...same principles.

To finish off we did a little bit on the three most feared animals in Kung Fu...The Duck, Frog, and Spider...I won't explain them but anyone who knows Kung Fu probably knows what I'm talking about.

All in all it was quite fun to see how others viewed the martial arts and it opened my mind a lot.

I've got some more work to do later on so I'll be making a continued post later.

dubya 01-19-2008 09:40 PM

Jan 19th cont.

For a little conditioning I selected a few drills that are skill related and a few plyometric exercises.

Hip Escapes - 50
Wrestlers Switch (Turtle variation) - 50
Sprawls - 50
Bridging - 25 each side
5 position hold downs & bag lift - 25

(For the last one I just complete the 5 positions, once in mount I hop up pull the bag up squat down on one knee pick up the bag and slam it and land back in position one)


Clap push-ups
Squat jumps w. heavy bag
Quick Box Pushes
Seated Rotations
Switch box plyo push-ups

I haven't set any numbers for my plyo's, for now i just went until I couldn't do anymore. I did these as a circuit, completed it three times.

dubya 01-20-2008 05:38 PM

Jan 20th

Weighed in this morning at 155.2

I worked on some very basic submission drills. How to flow from each one and into the next, as you work with your opponents reaction. I did about 45 minutes of just grappling and I practiced hitting the knee bar while actually grappling and not having someone let me do it to them. It's one of those moves I learned how to do on my own just watching it a hundred times until I figured out how it worked. I successfully landed it half a dozen times from different positions which I am very happy about.

For my strength training I've got to thank Wukkadb for this little two day split he suggested, im going to try it. (a little modification)

Deadlift 5x8
Cleans 5x8
Front Squats 5x8
Pullups 5x8

And yeah I know the 8 reps isn't ideal for gaining pure strength but I'm still trying to bulk a little.

wukkadb 01-20-2008 07:08 PM

Nice looking workout man, and I think x8 is a good idea if you're looking to bulk a little as well. I would also suggest trying out some pyramid type schemes, like 2 sets of 8, then 2 sets of 6, then 2 sets of 3, or something like that. Good job on staying active and being consistent though man, that's the most important part!

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