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Old 09-02-2009, 09:09 AM   #381 (permalink)
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I'm probably not telling you anything you don't know, but put heat on it before you work out, and ice after.

Plus I'm sure you wear ankle supports anyway so everybody know's you're a menace on your feet.

Are you given combos for shadowboxing, or do you just wing it? My teacher gives us combos and we shadowbox up and down the floor.

Also if I shadowbox in my 16oz gloves rather than the 12oz ones I usually use, will that help condition my arms and shoulders further over time?
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Old 09-02-2009, 09:28 PM   #382 (permalink)
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Burpees (5x3 minute rounds, 1 min rest)
1 - 31
2 - 25
3 - 23
4 - 22
5 - 22
Total - 123

3 Short of current best. Great workout.


Anyone grinding through a workout on a regular basis should download this speech to their ipod http://www.youtube.com/watch?v=WO4tIrjBDkk. Quality.
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Old 09-02-2009, 09:32 PM   #383 (permalink)
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Originally Posted by swpthleg View Post
I'm probably not telling you anything you don't know, but put heat on it before you work out, and ice after.

Plus I'm sure you wear ankle supports anyway so everybody know's you're a menace on your feet.

Are you given combos for shadowboxing, or do you just wing it? My teacher gives us combos and we shadowbox up and down the floor.

Also if I shadowbox in my 16oz gloves rather than the 12oz ones I usually use, will that help condition my arms and shoulders further over time?
We typically just wing it and our trainer walks around and reccomends things to follow up with or corrects our form. I'm not sure about the gloves thing. I don't shadowbox with any gloves. I've heard of people boxing with dumbbells too, but at the same time people condemning it. To each his own I suppose.
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Old 09-04-2009, 01:33 AM   #384 (permalink)
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Pele is back to thursdays. For those not familiar with Pele - http://www.youtube.com/watch?v=CkfDvjOZpDk&feature=fvst

Good to see him back, he looked glad to have his students again. He made us pay dearly.

Warm up run, 300 kicks on the kick sheild. Yes, that's 3-0-0 kicks. Then 100 knees. Then 10, yes 10 rounds on the heavybag with 30 second breaks. Yes, you read that correctly. Then more running. Pushups. Then shadowing combos across the gym. End of class. I have a quality hurt going on.
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Old 09-04-2009, 11:19 PM   #385 (permalink)
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MMA

Bunch of exhausting warm up stuff, guard passes, ground and pound, americanas, kimuras, triangle from mount. Rolling I just taught noobs some stuff and then showed them who's boss.

Everything hurts. Suppossed to go to the pro gym for MMA sparring tomorrow.
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Old 09-05-2009, 07:29 PM   #386 (permalink)
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Squats 3x6@235lbs
Deadlifts 3x6@235lbs
DB Bench Press 3x6@75lbs
Weighted Chin ups 6,6,5@bodyweight + 15lbs

Aside from the last rep on the chinups, weight was added successfully, ready for more weight next time.

Cowardice kept me out of MMA sparring today. 'Next week' I keep telling myself.
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Old 09-07-2009, 01:28 PM   #387 (permalink)
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Burpees (5x3 minute rounds, 1 min rest)
1 - 32
2 - 27
3 - 25
4 - 25
5 - 24
Total - 133

Smashed current best by like 6 reps. Except my success is kind of tarnished...I forgot my gym shoes and did the workout in socks, making it a little easier. Awesome workout regardless.

I was going to hit the bag this morning and burpee in the evening since my MMA gym is closed today, unfortunately they seem to have taken my heavybag down :icon_sad:. I'll probably end up back at the gym at some point today to do something else.

I'm just over a month out from my fight and have worked out my plan as far as cutting weight. For the past month or two I've been off creatine and have averaged at about 215lbs. I fight at 205. I respond well to creatine and basically gain or lose 5 lbs seemingly overnight. The plan is to stay on the creatine until a week out from the fight. Once I'm a week out, I'm drinking 1.8 gallons of water a day. Two days out from the weigh in I'll be cutting that in half (.85 gallon). One day prior to weigh in I drink half of that again (.425 gallon). Day of weigh in there's little to no water. I think through this method I can get to 205 without resorting to a sauna. We'll see.

Credit to Jason Ferruggia for the weight cut info.
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Old 09-08-2009, 03:52 PM   #388 (permalink)
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Barbell Complex (80lbs, 6 sets, 6 reps)
Good Morning
Overhead Squat
Deadlift
Bent Over Row
Reverse Grip Curl
Military Press
Skullcrusher

6,6,6,4,3,3. Got one set further before hands/forearms began to seize up.

Ab Circuit

Decline Twist Crunch 20@45lbs, 40@b/w
Reverse Crunch 15@15lbs, 15@25lbs
Cable Crunch 20,20@75kgs
Ab Plank 1:20, 1:20

Good workout.
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Old 09-09-2009, 01:28 AM   #389 (permalink)
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Muay Thai

Late, missed skipping. Everything was Thai Clinch today. Throwing them off balance, getting out of it, switching to another clinch, striking, etc. Worked up to light sparring in the clinch.

MMA

Guard passes, technique was ground and pound from side control and half guard. From half guard stick your free foot into their leg, keep an underhook on the side that they're on, turn your body side ways and strike from there...can also turn away and start elbowing their thigh to impose a pass. In side control more ground and pound, and learned to triangle the arm to trap it and pound away. Rolled with sparring. Had 3 great rolls and won them all. Got one RNC and one arm triangle.
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Old 09-10-2009, 12:44 AM   #390 (permalink)
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Sparring at the fortress. Did 3 rounds 5 minutes and got my ass kicked plentifully. I knew it was coming. All the guys were real cool and positive, but there's no way around it, I looked like crap. I was pretty disappointed about it but a couple hours and it's no big deal. You always have a choice in how you react to something. Hopefully I get movement back in my left leg so I can pick it up tomorrow. Pele saw me in shambles and is going to be on my ass tomorrow night.
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