illmatic

My training partner lent me a new workout book that has caught my attention. Going to start following the program as closely as I can.



The first step was to test my one rep maxes for Bench, Deadlift, Weighted Chinup, and I added squats in too. Then you compare it to your bodyweight to get a "warrior rating" in each area.

As of yesterday

Bodyweight: 210lbs
One Rep Maxes:
Bench - 210
Deadlift - 315
Squat - 285
Chinup - +70

I also have to do weekly tests of performing a certain exercise as many times as I can in a time frame. This week is pushups in 4:00. I got 62. I bet ya I could have done better if I hadn't just been benching. Oh well.

Yesterday was an interesting array of workouts. Did Hot Yoga that morning, it's really starting to grow on me. It makes you impressively sore in the hamstring/groin region, and my flexibility is already improving. Also shadowboxed 3 rounds and hit the bag for 3 rounds after lifting. Good week.

Extra rest today, didn't get much sleep last night, and it's my first day back at work. Excited to get back to work, but not too stoked to miss a UFC.

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IncredibleFalk

I was there... I was there... and you were not....


tuesdays thursdays or fridays come out to langley - kajan is ussually taking those classes there ..

Catch up with you later brotha.

illmatic

Sounds good. I'll make it out on Tuesday and/or Thursday.

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illmatic

Hey guys, my coach Kajan has been stepping up his youtube exposure and as a result I'm seeing lots of his fights for the first time. Wanted to share this gem of a fight with you.

YouTube - KajanvsEvans.avi
YouTube - KajanvsEvans rnd 2.avi

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illmatic

Ultimate Warrior Workout Week 1 Day 1 Upper Body

Knuckle Pushups 10,10
Diamond Pushups 10,10
Towel Neck Isometrics 3x5 secs, high and low
Closed Grip Bench Press 8,8,8@95lbs
Bar Dips 8,8,8
Chin up 8,8,8
Dumbbell Row 8,8@80lbs
Barbell Curl 10,10,10@75lbs

Abs
Crunches/decline bench/alternating punches 12,12,12
Hanging Knee ups 10,10,10
Situps/decline bench/medicine ball behind head 12,12,12@5lbs


Suprisingly challenging workout. Didn't have the elastic band things to do what looks like a difficult warmup. More weight on CG Bench and dips next time. Slightly less weight on Curls and a lighter medicine ball behind my head.

BJJ tonight.

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illmatic

BJJ

Lots of technique...almost too much to get a handle on. I can't explain because lady friend is on the way. In rolling I did decently but nothing special. Rolled a brown, two purples, two blues, a kid and a big white. Pretty much stalemates all around, tapped one of the purples and survived against the other one who is a killer.

They asked me to pick up friday's ladies kickboxing classes for the month, at least my gym membership fee is covered and I have access to the gym again.

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illmatic

Oh also, the contest to win 25,000$ is in its next stage, please help me out by clicking through the link and voting 5 stars for my goofy ass =)

Quick vote

Thanks guys.

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illmatic

Ultimate Warrior Workout Week 1 Day 2 Hurricane Workout

Warrior Warmup - 25 mins
All Stationary Warmup Drills 2x10
All Movement Warmup Drill 2x gym length and back
All Muscle Activation Exercises 1x8

Jump Rope Session 12 Mins
1 min each:
Simple jump
Side to side jump
Forward backward jump
One foot jump (left)
One foot jump (right)
Rest
Rest
Simple jump
Alternating feet jog
Foot cross jump
Arm cross jump
Simple jump

Hurricane Catgory 1
Treadmill at 9 mph, 10% incline, 8 sets of 15 seconds...recover heart rate to 120 BPM after every set.

Flexibility Training
Stretches


Neat cardio day. The warrior warmup is a bunch of bodyweight things that I'm not going to list. It definitely warms you up and then some. The skip rope session is difficult with the varying moves but I got the hang of most except for the arm cross. The 15 second sprints are pretty easy...the challenge is getting your heart rate back to 120 after every set.

Got to use a more accurate scale today...the gym scales are way over. I'm 202lbs and 10.6% bodyfat. Will use this same scale often to record weight and bodyfat changes.

BJJ in a bit.

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IncredibleFalk

whats the next goal?

illmatic

BJJ

I'm sleepy so quick entry. Lots of good rolls. Tapped the good purple with a kimura, got tapped with a collar choke. Good roll that I apparently won (barely) against my toughest blue belt. Two good rolls with a high level white and then one round with the mismatch of the century in a 140lb kid.

Tomorrow we head to Vancouver in search of a job. Will try to train in Langley on the way back.

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