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Old 07-29-2010, 10:24 AM   #21 (permalink)
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Originally Posted by Killstarz View Post
I prefer the more Narative logs to those just listing the excercises they did and the number of reps.

makes for a more interesting read i think
I agree, I find it a little more personal when its geniunely a perspective analysis, rather than an objective list of workouts.
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Old 07-29-2010, 10:28 AM   #22 (permalink)
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Ive just started writing my log and when i grow up, i want to be just like you
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Old 07-29-2010, 11:13 AM   #23 (permalink)
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Originally Posted by Killstarz View Post
Ive just started writing my log and when i grow up, i want to be just like you
Haha, nice!
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Old 08-10-2010, 11:38 AM   #24 (permalink)
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Phase 1; Water bag

Okay so its been a wee bit since I posted anything...

So it begins:

10 of the past 12 days were the regular workout, which I really haven't been enjoying. I feel like I haven't been pushing myself nearly hard enough. For this reason I thought up a new workout around day #5 or #6. I've been critiquing it for a couple days. But finally started the first phase yesterday...

It breaks down pretty simply:

Phase 1 Cardio (10lb ankle weights)
-Deep Stretches (Orthodox splits, Chinese splits, etc.)
-Warm up (.5 miles, running pace)
-Part 1 5/5 Heavybag session (vigorous)
-Part 2 2/1 HIIT
-Cool down Shadowboxing

Its not a very long workout, only about an hour, but its very high intensity. I have never been so drenched in sweat through a hooded sweat shirt in all my life!

The most important aspect of this section is, obviously by the title, cardio. I believe there is no such thing as perfect cardio, just better cardio. And I strive to develop that, better, level of cadiovascular endurance.

Another aspect of this training that is very important to me personally is the ankle weights. One of my biggest problems I have with myself is that my kicks aren't fast enough. I can't snap my body around, or lean back and rotate over, fast enough. The additional resistance of the ankle weights has already shown apparent improvement in this area. My only hesitance with the use of them is damage to my knee and to a lesser degree my hip joints. I haven't felt any negative effects yet. And I've been using the weights for about a week now to try and get used to the additional weight, so the jury is still out...

I feel great after the workout. Drenched in sweat, and I can feel the energy/oxygen vacuum I've created, but not physically exhausted. I attribute this to bettering cardio, as well as a better diet.

Dietwise, I have been trying to keep eating healthy(ish) and have succeeded for the most part, aside from having 3 of 4 beers and a Sprite while watching UFC 117. I'm drinking iced tea at work now. Its lemon flavored (so annoyingly terrible) but its flavorful and not bad for me, so it'll do!

Otherwise, I finally got a new bag. Its a 130lb water bag from combatsports.com. It was on sale for 79.99, plus shipping it worked out to about 130.00 so there was no way I'd pass on it! It seems to be worth the money. It hangs a little too low for my tastes so I'll have to rig up some sort of wooden beam Rube Goldberg thingy to hang it up!
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Old 08-17-2010, 12:07 PM   #25 (permalink)
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Post #11

God Damned Arm Triangle not being sinkable!

So I've been doing this phasic training routine for about a week now. And I've found it to be "pretty okay" to quote my favorite Martial Arts movie-master! Its working my legs in just the manner I had hoped, imagine that simple resistance working the way you want it to! I feel my kicks being a little faster every day...as with the first time this may all be in my head, but as it seems to be apparently geometric it also has the potential to not be...here's hoping its the latter!

So yesterday is the main focus of this entry, it was about the first time in forever and a decade I'd actually trained for MMA. I can't articulate in any words how good it felt to land a 9-3 elbow in the dirty boxing clinch on my regular sparring partner. Or land a couple knees to the body, also, I really loved the feeling of a 6-12 elbow to the diaphram. Its a nice feeling.

We also had another of my companionaros who's expressed interest, but lacks a lot of technical knowledge. He makes up for this by being one of the most slippery escape artist style f*ucks out there! I showed him several things technically speaking, but it was natural ability that made it fun!

We started in the dirty boxing clinch against the wall, we grappled outward, I went for a hip toss, but his weight fell on the back of my knee and I crumpled...so I guess knee toss not hip toss! His lack of technical knowledge played a big part in me not getting subbed. At one point at the end he'd managed to pt me in a nice leg lock, but instead of locking it up with a leg triangle, he had his foot on top of his knee, not underneath. I went to show him the problem, but he aggrivated an old achilles injury. Suffice to say he was out of a few!

My main sparring partner and I jumped into it and I have to say we have never as a whole attempted so many submissions over the course of only a couple minutes. If memory serves, it was a combined total of 6 submissions(seven if you count submission due to hypoxia) in less than 5 minutes. Armbar, heel hook, another armbar, a triangle, a kimora, and another armbar. I sprawled his takedown initially, which was a positive, then I got doubel underhooks, epic failed 3, count 'em 3, leg sweeps before accepting I'll have to use a hip toss.

I grappled with my new additional sparring partner again. I managed to get a takedown via hip toss (I can't seem to succeed with anything else!) and fell into half guard. I set up an Arm Triangle there and slid my leg free into side control. I tried to scoot further around towards his head to add more pressure, but there wasn't enough room (God Damned walls! Why God why? Why won't you let me sink an arm triangle!) and instead used the attempt to transition to the mount. I tried to slip on a triangle during the transition, but he submitted due to exhaustion. His cardio is his only real major weakness.

Overall, a happy day. I used a few things that I'd learned from the glorious Tube of Yous and am a little blown away by how much I've absorbed, I think "learned" is too strong of a word, through just watching something. I have also found, that while I enjoy striking, I'm also starting to really enjoy grappling. I've also found a BJJ school that coinsides nicely with my work hours. I'll have to stop by there and sit in on their classes at some point in the future!

Dietwise. I thought I was having a resurgance of poor dieting, until I looked back and realized how very little I have been eating in comparison to the same time three-six months ago. If I can keep up this level of training and eat at this level on the reg, I should be able to make my fighting weight with plenty of time to spare!

On another note. I'm adding a "Pyche segment" to my posts from now on, sort of to map out how my mind is working as I'm training. For today, its pretty simple: Bitches is bitches and ladies is ladies. Why's the ratio gotta be so poor?
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Old 08-20-2010, 09:54 PM   #26 (permalink)
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Post #12

Okay so this is gonna be a short one, considering its only been about 2 days!

Well, today I was doing a lot of grappling with my sparring partner (training partner #1) and I had a few revelations that made me smile, and a couple more that pissed me off.

Firstly my cardio is coming along nicely, being agressive with my grappling, as well as defensive, I felt good. I wasn't fresh and I felt my cardio starting to slip. But we grapplied for an hour straight and I was barely winded. A good sign!

Secondly, holy f*ck I'm flexible! I've been stretching almost daily for two years now and I just now started noticing how benefitial it has been to my grappling. During one such moment I had him in a butterfly guard andpushed him back a little, I then in one motion put both feet on his chest and shoved him the length of the training mat. Uber good feeling! Another moment, instead of juist using a closed guard and waiting for an opportunity to sweep. I totally nullified him movement by wrapping one leg around his ribs, and the opposing arm around his neck and holding my foot behind his shoulder. I was also able to threaten with armbars constantly, though I couldn't get them, or a couple triangle attempts to sink. These are all pretty basic moves, but I felt really good that I was able to do them without really thinking. I was just happening and I was reacting properly. Big motivation!

I was also hapy with my sprawling. He managed 3 possibly 4 takedowns throughout the hour while I sprawled another 3 or 4 in there. However, I was on the verge of being ass to mat almost every time. I have to definitely work on my sprawls and develop more endurance and some more strength in my leg muscles.

I was rather disgusted, however, with my takedown ability today. I epic failed all but one hip toss attempt (4). I failed every single single/double attempt (3-5). I also failed each leg sweep attempt (3-5). I have never been so pissed at my lack of takedown ability ever!

I also found I am rather uneducated in top control. When I got there my partner was able to sweep, clinch, then stand rather easily. I have to watch some more youtube videos and figure out how the f*ck to keep this bastard down!

Suffice to say today was rather up and down. But I know where I'm lacking. So I'll head to the drawing board and map out a new workout routine. I'm not really into this phasic workout, and am going to design a new workout that actually...I don't know works for something other than just cardio! But all in all I'm happy with my progress at the moment.


And now the psyche segment: Why the f*ck is chocolate good? Why can't they make a pill or a drink or something that makes chocolate taste like piss? But no its gotta be god damn yummy! I hate you chocolate corporations!
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Old 09-05-2010, 10:34 AM   #27 (permalink)
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Post #13

Its been a little bit since I'd posted so I'm not really sure where to begin. So I'll just dive in and hope I don't drown...

For the past week or so I've been reluctant to hit my bag. Its a water bag and due to some re-he-he-he-tarded design flaw included some kind of metal housing around the top rim, and because I hadn't managed to lift the bag higher, head level, was along this metal housing. Which meant every time I threw a lead hook, WHAM, right into metal. At first it was no big deal, but a combination of softening up my 16 0Zers and (if I do say so my ego stroking self) a better develop lead hook, have lead to what may be permanent damage to my 1st knuckle. Its constantly sore, and on impact it shocks all the way through my hand. Its rediculously annoying, but now that I've managed to get my bag raised about 3-4 inches, the torture is over!
Since I wasn't hitting the bag as much with the lead hook, I was working more heavily on in-and-out straight punch combos. My footwork has always been a little goofy, I change stances in the middle of a combination without even thinking on a regular basis. Usually it happens when I throw the cross or overhand. I've tried to stop it but its pretty much a moot point. Years of muscle memory and natural tendancies aren't going anywhere anytime soon! But I sometimes won't, with this in mind I have been working on developing my regular footwork. The subtle stepping in and out of range and coming out at angle, while mixing various straight punches to the head and the full range to the body. With the bag fixed I am rather pumped to get home from work and start mixing rotational punches to the head into this traditional style footwork.

My head movement has always been very meh, going back to the high school years to my early days of Boxing when I didn't have a clue, had an open guard and got busted in the face on the reg! Now I get tagged much less often, but this only because I'm very active with my standing guard, and my footwork has improved. However footwork only works to get you in and out. And an active guard can only do so much. I need to develop better head movement! Its time to open up the research bank known as the "intra-neet" and see what I can find for training aids!

Aside from all my irrelevent revelations, yesterday I worked out with my training partner. We did some padwork, takedowns, and submission grappling. The padwork as nice because the combination I kept going back to was a combination of footwork, head movement, and it was a decently length combo. It was jab-jab-bob counter cross-cross-jab-cross whil emoving across the floor in an arc. It felt pretty good. But I almost blasted my training partner in the face more than once (forgot to aim for pads, aimed for him) good thing he's quick!

During the takedowns I proved again why I stick to the body lock-hip toss/leg sweep combo. He attempted maybe seven takdowns that actually got beyond the sprawl, with three successful. I managed one takedown on three attempted.

When we got into the submission grappling, he managed another takdown but I was able to keep him at bay with a butterfly guard. I haven't the foggiest why I relied on butterfly when I wasn't trying to get back to my feet. Rubber is so much more effective for ground control while one plans his next move. But none the less, I managed an attempt at getting back to my feet after what felt like fifteen years on my back, but I ended up falling into a guillotine like an amateur! For the second go round. He attempted a takedown which I sprawled and turned into a body clinch. He attempted a leg sweep, but I used the movement of his sweep attempt to hip toss into side control. I secured his leg, effectively putting myself in chest to chest half guard. He attempted a sweep but I had secured control of his opposite side arm and has begun rolling it back for a kimura. He couldn't finish the sweep because to do it, he'd effectively sink the sub for me. He attempted to roll to the other side, but I slipped back into side control to stop him. While he was turned the other way I sinched the kimura, and felt something pop in his shoulder, he tapped. He was fine, it scared the living shit out of me though! We then headed to the kitchen to feast upon meat and fruit.


On to psyche! Why can't I see a demon? I keep going to all these f*cking movies about demons and devils, and all I see are shadows on a door, or a vague image inside a wall of fire. Just once i want to see some huge sinewy monster with leathery wings, fangs, red eyes, and charred black skin. Is that so much to f*cking ask of hollywood?

Oh also: Swiss Rolls are the devil. That is all.
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Old 09-13-2010, 06:27 PM   #28 (permalink)
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Post #14

Okay its been a little while since I posted. But I really don't like to post if there's been no drastic changes to my workout, or any kind of revelation, and since this time both have happened I shall begin the tale...

I had suspended my lifting routines for the most part in that my bench was some ancient creature from the 70s that used to belong to my 40 something uncle from when he was a football player in high school. Suffice to say it had earned its nickname, "Rickety McRusterson." So A couple days back, I'd purchased a new one. Its an olympic bench with most of the bells and whistles (squat rack, shrug rack, don't behead yourself cuz you're ambitious rack). I also bought an olympic bar and 300lbs of weight. Suffice to say my new set up far exceeds its predecessor!

While my lifting was on hold, I'd been working my cardio and heavy bag work much more vigorously, also experimenting with BW workouts that I had gotten all weaksauce and lazy about. All the while I have been working out the kinks on a new workout regimin to take advantage of all my new snazzy gear and all the sh*t I already have!

The workouts breakdown like this:

Day 1:
Warm up: Shadowboxing
Part 1: Explosive Lifting
Cooldown: Shadowboxing

Day 2:
Warm up: Shadowboxing
Part 1: Endurance Lifting (Pull)
Part 2: 5/5 Heavy Bag/Grappling Bag
Cooldown: Shadowboxing

Day 3:
Warm up: Shadowboxing
Part 1: Powerlifting (Push)
Part 2; 5/5 Heavy Bag/Grappling Bag
Cooldown: Shadowboxing

Day 4:
Warm up: Shadowboxing
Part 1: BW Training
Part 2: 5/5 Heavy Bag/Grappling Bag
Cooldown: Shadowboxing

Day 5:
Warm up: Shadowboxing
Part 1: Powerlifting (Pull)
Part 2: 5/5 Heavy Bag/Grappling Bag
Cooldown: Shadowboxing

Day 6:
Warm up: Shadowboxing
Part 1: Endurance Lifting (Push)
Part 2: 5/5 Heavy Bag/Grappling Bag
Cooldown: Shadowboxing

That's essentially how it breaks down day to day. The first day of it was #5, with me sparring partner, I missed #6 due to drunkenness, so I started today with #1.

Explosive lifting was very interesting, I had to decrease the weight from what I would normally powerlift because at my powerlifting weight it was a mechanical motion, but was too heavy for me to snap in a fast motion. The execerises included in the explosive routine were as follows, if anybody in reading this in knowledge land can think of anything I missed let me know, I may have overlooked it for a reason, but I also may have forgotten like the punch-durnk ra-tard I can occasionally be!

For each workout I tried to perform the motion explosively and in most cases got that primo zero-g moment where the weight floats just above the palms:
1. Bench Press 4/8-10
2. Chest Press 4/8-10
3. Pushups 4/8-10
4. Medicine Ball Throws 4/8-10
5. Medicine Ball Jumps 4/8-10
6. Deadlifts 4/8-10
7. Box Jumps 4/8-10

I suspect there are a great many explosive workouts I haven't thought of...somebody out there, gimme a hand!

I haven't been sparring either this past week which is f*cking annoying! I want to put fist to face so goddamn much! However I will be sparring tomorrow(hopefully!), so unless I get tooled, I will be reaaaaaaally happy! I also was talking with my sparring partner about, and am going to be working on, my defense and counter to head/body kicks. While evading with footwork and defending is good, you're still losing on points unless you can counter immediately.

I've always found success using the "Sweep Block" ala Karate, Kung Fu, and pretty much any other traditional to block the body kick. Defending this way actually seems to put the opponent slightly off balance with roundhouses, and much more predominantly off balance with front kicks and side kicks. I just need to start ingraining a couple varieties of counters into the ol' nugget!

When it comes to my diet, I wasn't doing bad at all. I have been eating less and trying to eat healthier. Also, I've been taking Fish Oil and a Multivitamin, I think I want to add something for joint support as well. I said "wasn't" because yesterday, while drinking, I decided I wanted cookies(you fat f*cking piece of lardassed sh*t!). So I wandered up to Walgreens with my sparring partner and procured them. And ate a full sleeve!...I was sickened with myself.

On to psyche: I have been thinking more and more about March, much about how exciting it'll be, and how much of a nervous nelly I'll be! But mostly I've been contemplating how I'll take a loss. I want to win, and in the moment, I hope its my entire focus, but I am curious as to how I'll deal with losing. I'm not known for my levelheadedness, and I hope I don't pull a Tyson Griffin and huff and puff and pace in a circle like a b*tch! Or worse cry and drink like an emotionally unbalanced fellow! Here's hoping I find a way to drastically mature in 6 months, take the loss like a man, and start training my weaknesses immediately!
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Old 09-13-2010, 11:46 PM   #29 (permalink)
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Old 09-19-2010, 11:31 AM   #30 (permalink)
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Post #15

Okay so it hasn't been a full week, which is the interval I prefer to use when posting but there have been significant devekopments so I'll break the cycle.

Firstly, I'll explain what workouts I've done. In the previous post I vaguely explained what each day's work was, now that I've done it, I'll explain it in detail:

Endurance Lifting (Pull)
1. Deadlifts 5/12-15
2. Bent Over Rows 5/12-15
3. Good Mornings 5/12-15
4. Trap Pulls 5/12-15


Powerlifting (Push)
1. Flat Bench Press 3/4-6
2. Decline Bench Press 3/4-6
3. Military Press 3/4-6


BW Training: Circuit Style
1. Pushups 4/to fail
2. Situps 4/50
3. Lower Back Extentions 4/30
4. Pullups 4/to fail
5. Squat Thrusts 4/40
6. Wall Stands 4/60 sec
7. Wall Sits 4/90 sec

These are all supplemented by 5/5 bag work and shadowboxing, as well as sparring and partner work when I get the opportunity (every couple days).

As with before if anyone can think of any workouts I have missed at all, let me know. I may just be a forgetful bastard!


On the count of sparring and partner work. I was working a new Judo failed triangle-sweep to armbar. Its a really nice sweep that can kinda work. We did it a couple times, however on the last attempt I failed to complete the sweep portion, and instead of stopping there, I rolled my leg over and completed the armbar with my head and one shoulder on the ground. The rest of me was in the air, and I let my weight fall forward. In competition it would have won me the fight, however in training, I almost broke my sparring partner's arm. I can blame it on being tired, and losing my fine motor control, or on not properly balancing my weight while I was in the air, but either way I still ****ed up and almost really hurt my friend(which sucks a bit!).

Since that situation he has (ironically) demanded that all groundwork become full contact groundfights, not just submission grappling. Its ironic because I've been trying to get him to do this (jokingly albeit) for months. I didn't know all I had to do was scare the living shit out of him to get him to do it!

As for my diet. It has been a kind of crappy the past few days. I had McD's for dinner last night (weap for my pitifulness). The day before that, I had an omlette for breakfast(three eggs, bacon, hashbrowns, 1 slice of cheese). Suffice to say I haven't been eating very healthily at all. I have a new protein shake mix that works so amazingly well it blows my mind a little. I worked powerlifting (Pull) yesterday. With my previous supplement I'd have been exhausted and achey. With the new one, I was playing with the idea of doing a double hours after the first. I'm rather excited to continue to develop back strength (since most of my unwillingness to work my back came from having to endure days of back aches after working out with the old supplement).

Psyche: I f*cking hate couples. I hate looking at them, I hate being around them, I hate seeing those f*cking happy pricks with their fulfilling relationships. I f*cking hate them!
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Quote:
I went out the way that I fight. I went out on my shield. That’s it. Done. --Chuck Liddell
Quote:
My goal is to end my opponent --Carlos Condit
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