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Old 02-25-2011, 03:27 PM   #931 (permalink)
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Went back

Shadowboxing 3 rounds, Heavybag boxing 3 rounds
Agility Ladder Drills
Large Sled Pulls W/ 140lbs weight 2 Sets of 2 turf lengths
Towel Bite Cable Neck Pull 10,10@100lbs
Side Towel Bite Cable Neck Pull 15,15@13 resistance each side
Round Kick drill with partner-1 each leg, switch, 2 each leg, switch, etc to 10.
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Old 02-25-2011, 11:23 PM   #932 (permalink)
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Heavy Lifting Day

Agility Ladder

Squats 6,6,6@225lbs
DB Bench Press 6,5,4@80lbs
Deadlifts 6,6,6@225lbs
Chin Ups 6,6,6@b/w+10lbs

Towel Bite Cable Neck Pull 15,15@60lbs
Side Towel Bite Cable Neck Pull 15,15@13 resistance each side

Significant weight gains all around. Feeling really strong again, purple wraath seems to be awesome. Hit The pads 3 rounds afterwards.
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Old 02-27-2011, 10:43 PM   #933 (permalink)
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Leg Day Barbell Complex @65lbs
Deadlifts 5,5,5
Stiff Leg Deadlifts: 5,5,5
Cleans 5,5,5
Front Squats 5,5,5
Squats: 5,5,5
Good Mornings 5,5,5
Single Leg Bodyweight Squats 1 set to failure on each leg 23,12,12
Jumping Lunges: 1 set to failure 4,4,4@b/w
Jump Squats: 1 set to failure 3,3,3@b/w

Sled Push 1,1,1,1 turf lengths@large sled+140lbs.

Gatdamn, that's a brutal and nauseating workout, I think my legs were still a bit fatigued from heavy lift day.


Up 5lbs
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Old 02-28-2011, 10:03 PM   #934 (permalink)
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Upper Body Push Cycle:
Repeat cycle 3 times, rest 90 seconds
Warmup Military Press 12@bar

Military Press 6,6,6@115lbs
DB Bench W/ Dropset 6,5,3@70lbs 8@40lbs 20@20lbs single hand
Lateral Flys 12,12,12@15lbs
Skullcrushers 8,8,8@55lbs
Pushups 12,8,6
Rear Dips 8,8,8
Dips 5,4,3
Pushups 5,4,3
Front Dips 8,8,8
Rear Dips 4,3,3

Fantastic workout. Purple Wraath is awesome, no caffeine but I have this clean pure energy and everything literally just feels lighter. Love it.

New gym opens tomorrow, will probably go check it out.

Big news for my coach Kajan Johnson. He's set to fight recently cut form UFC Marcus Davis in april. I'm going to try to get to Ontario to see it. I can't wait to start working with Kajan again. My freaking hero.
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Old 03-01-2011, 09:49 PM   #935 (permalink)
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Started with doing 200 kicks on the bag in sets of 10

Upper Body Pull Cycle:
Repeat cycle 3 times, rest 90 seconds

High Pull: 6,6,6@135lbs
Pull-ups (Underhand Grip): 6,6,4@b/w
Sledgehammer Slams: 15,15,15@16lb hammer
TRX Inverted Rows 4,3,1
Single Arm Dumbbell Rows 6,6,6@90lbs

Abs Cycle:
Repeat cycle 3 times, rest 90 seconds


Stir the Pot 15,15,15
Hanging Knee Raise 15,15,10
Cable Crunch 20,20,20@max

Rope Climb 1x
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Old 03-02-2011, 11:33 PM   #936 (permalink)
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Squats 6,6,6@245lbs
DB Bench 6,6,6@80lbs
Deadlifts 6,6,6@245lbs
Chinups 6,6,6@b/w+15lbs

Making lots of gains in strength. Wanted to do BJJ so badly while watching class today. Soon I hope.

Bruno my BJJ coach is going to try to get on the Ultimate Fighter for 145lbers, that'd be sweet!

212lbs with 12.3% b/f
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Old 03-04-2011, 10:30 PM   #937 (permalink)
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Leg Day Barbell Complex @70lbs
Deadlifts 5,5,5
Stiff Leg Deadlifts: 5,5,5
Cleans 5,5,5
Front Squats 5,5,5
Squats: 5,5,5
Good Mornings 5,5,5
Single Leg Bodyweight Squats 1 set to failure on each leg 25,15,15
Jumping Lunges: 1 set to failure 5,3,3@b/w
Jump Squats: 1 set to failure 5,3,2@b/w

Sled Push 1,1,1,1 turf lengths@large sled+145lbs.

Weight upped again, killer workout.
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Old 03-05-2011, 11:09 PM   #938 (permalink)
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Burpees (5x3 minute rounds, 1 min rest)
1 - 34
2 - 27
3 - 23
4 - 22
5 - 23
Total - 129

Wasn't sure what to do today so I figured I'd revisit burpees. It's been awhile and numbers were down. I think leg soreness from the past two workouts played a large role.
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Old 03-06-2011, 10:36 PM   #939 (permalink)
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100 kicks on bag.


Upper Body Push Cycle:
Repeat cycle 3 times, rest 90 seconds
Warmup Military Press 12@bar

Military Press 6,5,3@115lbs
DB Bench W/ Dropset 6,5,4@70lbs 8@40lbs 20@20lbs single hand
Lateral Flys 12,12,12@15lbs
Skullcrushers 8,8,8@55lbs
Pushups 12,8,8
Rear Dips 8,8,8
Dips 3,2,3
Pushups 4,3,4
Front Dips 8,8,8
Rear Dips 2,1,1

Towel Bite Cable Neck Pull 15,15@60lbs
Side Towel Bite Cable Neck Pull 15,15@14 resistance each side


A couple numbers slightly down, maybe from the pushup burpees? Decent workout anyhow.

Fighting July 16th in Vancouver for Battlefield.
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Old 03-08-2011, 12:09 AM   #940 (permalink)
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Back in BJJ! It's been a long time coming. This ringworm is dead, it's just scarred up a bit.

So after 3 months out of a gi I jumped into a beginners class. The warmups tired me out nicely. We did some side control escapes for technique. One was moving your arm nearest their hips under their stomach onto their far hip, then moving your far foot into this spot on the hip to give you something to brace against as you hip escape out. Other one had a similar concept but it was controlling their outside arm at the sleeve, putting your knee into their far arm, then wrapping that leg around their arm, replacing your knee with the foot...another brace to hip out against.

Had lots of good rolls today. Rolled a really strong white belt but finally managed to get the pendulum sweep and ride mount for awhile, finished with an armbar.

Rolled a big white belt and rocked him. Pendulum sweep, arm triangled him. Scissor sweep and found the kimura from north south. Ended the round before I could get the armbar from mounted triangle.

Rolled a skilled brown belt, he pulled guard and that's where we spent the round. I made it to half guard but no further. He threatened a kimura and a triangle but I stayed out of trouble for the stalemate.

Rolled a blue, pendulum sweep -> arm triangle and otherwise controlled him.

Good first class back. Glad to have a good showing after a layoff, but I feel my rolling endurance lacking what it used to be. I think I muscled alot of the moves and even now my body aches. Will keep up with the jits this week.
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