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post #31 of 33 (permalink) Old 03-04-2011, 10:13 PM Thread Starter
Join Date: Mar 2010
Posts: 106
Diet's still just ok. Eating fruits and vegetables. Been skimping on the protein a little bit. This is mainly because I can pull a bowl of vegetables out of the fridge, whereas I actually have to clean, prepare, and cook up meats. So I guess laziness is my excuse for not getting enough protein, which is a ridiculously weak excuse. Found a recipe for some cookie-like, healthy protein snacks made using whey protein and some other natural stuff, so I might try that out and see how it goes. Since my last update I've had one or two nights where I went out drinking, and bummed a few smokes off a buddy and his girlfriend. Nothing really devastating. Been cutting out soda almost completely, except for every here and there.

In terms of cardio, I've started using a "Gazelle" (that workout machine that Tony Little [or whatever his name is] sells). I was on it about 30 minutes a day for about a week straight, then started hopping on only every other day. Which supposedly equates to something like 10 calories a minute. Hopefully this week upcoming will see me being a little more consistant. It's kind of a weak exercise if you let it be a weak exercise, but I try to keep a high pace, and breathe only through my nose. Makes it a little harder on the lungs and I figure that it might carry over instinctively to sparring/fighting, in terms of not keeping my jaw hanging loose, huffing and puffing etc. Beyond that, I did sprints at the end of my leg workout today. I think I'm going to start incorporating sprints more often into a regular cardio routine. Between the cardio effect, and the cold air, my lungs were aching pretty good.

That stuff being said, I think I'm starting to go down in weight. So that's promising.

I've been trying to make my strength training more functionality based. There's still a time and place for the body building stuff, but the current rotation I'm working through isn't incorporating any of that. Doing things like heavy compound lifts (which I had been doing anyway), more dumbbell work, more strongman stuff, and bodyweight work. Really trying to get into all the nooks and crannies of the musculature, hit all those stabilizers an' shit.

Strength training honorable mentions: Tried a max Incline Bench and only got 155lbs (iirc) - I don't know what it is, but I just can't for the life of me do well on the incline bench. I think my flat bench has gone up 10 or 20lbs, and my incline hasn't budged. /// Attempted a 405lb deadlift two or three weeks ago, and that was a fail. I got 375lb up pretty smooth, so after my two failed attempts at 405lb, I should've tried hitting a medium but I didn't. It was pretty rewarding to see the bar really bend for the first time, but it would have been more rewarding if I had hit the PR. /// Hit a 245lb back squat today, which is a PR by 20lbs. So that's cool. Got to keep my lower body ahead of my upper body. I do NOT want to be one of those guys who can bench more than he can squat. That's not what I'm about.

Did some rolling today and, maybe last week. I can't even really remember. I jammed the hell out of my big toe earlier and had mat burns on my knees from practicing takedowns beforehand, so I was being a girl about posturing and so felt really weak on top. I almost got a couple subs, but didn't, just didn't. Lost a triangle because I got a little excited and naive about it. Lost an Americana from the top because I over committed and got swept. Took the back and went for a RNC that I probably could've had, but I didn't explode earlier in the round and so by the time I took the back and started digging hooks in, the round timer went off. I didn't get subbed, but I lost subs that I should've had, and that I would've had if I was better.

Sparred stand up, maybe last week. I can't quite remember when that was (not because it was so long ago, just, I'm tired and it's getting late, and I'm not remembering so well this second). First round sucked. I was getting layed into more than I've ever been, and while I wasn't getting rocked or injured, I was getting out scored, hard. It was probably 1.5:1, or maybe even 2:1 strikes landed in the first round, advantage my sparring partner. Second round I started letting my hands go a little more, but I wasn't quite letting my roundhouse kicks go like I should've because my groin was feeling a little tight (not an excuse, just a stretching/warm up screw up on my part). I was landing some decent counter front kicks to the body, and punches landed probably evened off to 1:1 or maybe 1:1.25 or something. I feel like I started to take the lead but not by much, if I did. Third round came and I think I got tagged a couple times, not rocked, but tagged well. I landed a right cross that I was proud of, that stumbled my sparring partner for a second or two. I don't remember if it was second or third round, I landed an axe kick to the head, but he went to duck under it (I guess expecting it to be a crescent kick that would go right over top), so I landed it to the top of the back of his head. Therefore, an illegal strike. Even had he not tried to duck it, I can't honestly say how legally questionable it would've been. Ideally it should've swept down the front of his face, but I had bad depth perception with it and it would've (at best) gotten the top of his head, had he not ducked it.

Shadow boxing, bag work, and pad work is bleh. I haven't been doing as much as I probably should, but I get some of each in here and there.

Hopefully before the end of the month I'll be comin' out of the same MMA gym as Squirrel. And if I can come up with the extra scratch, I'll be able to spruce up my home gym/make some additions.
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post #32 of 33 (permalink) Old 03-04-2011, 10:54 PM
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It was the third when you rocked me. Your straight right proved there that it earned the monacre I endowed it with 3(?) years ago. The "Death Fist."

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I went out the way that I fight. I went out on my shield. That’s it. Done. --Chuck Liddell
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post #33 of 33 (permalink) Old 03-19-2011, 12:11 AM Thread Starter
Join Date: Mar 2010
Posts: 106
Stand up sparring lately: Landed some decent right crosses. Felt a little light, not sure if I subconsciously pulled them a lil bit or if they were just light, or both. Didn't really do much with kicks. Didn't really get tagged, but didn't really do as much as I would've liked. Footwork while sparring suuuucked. I was just OK with my head movement, but I wasn't using angles for shit.

Been working on head movement. Worked on it with Squirrel a bit, a little drill where he tries to use my head like a double end bag and I obviously try not to get jabbed to death. Basically lighter power, but as full speed as possible without hitting harder. Been doing a little bit of head movement with the mirror but nothing special about that.

Groin's been really tight lately (I would imagine because I haven't been stretching). So in sparring I haven't thrown any head kicks at all, and hardly any body kicks. Same for when I'm working technique solo; haven't really been at least practicing mid and high kicks like I should've been. I stretched out really hard today early in the day, and again after a strength training session. So I'm going to try not to lose what I regained today and try to get back to my old flexibility in the weeks upcoming.

Grappling: Rolled with Squirrel few days ago. I subbed him with an arm triangle that he kind of had to convince me to do, lol... I had it from full mount and thought I should slide over into side control to try to finish with it, but I didn't want to lose mount and end up on the bottom again. But he got me to pause and told me to slide over into side control, so I did, and I got it. Seems like it took way too long though. /// Before that however, Squirrel subbed with an armbar. I absolutely should not have fallen into it, but I did like a scrub. Moreover, I should've fought harder to get out of it, but as soon as he really started to lock it up I tapped.

Was watching some footage of myself throwing jabs (I'm not comfortable right now putting video up), and it's kind of an interesting thing. I feel like I have an especially long jab that reminds me of some old school heavyweight boxers I've seen. It's interesting and I like it, I really move into it and stretch out to maximize my decent reach. The downside of it being that I've seen a good inside fighter tear apart a primarily outside fighter who tried to really use that jab. This makes me really want to work on my inside game. Not clinch game per se, but just inside game. Harder bodyshots, tighter hooks, faster uppercuts.

Cardio stuff: Jogged on Tuesday, mile and a half. My actual run speed is kind of fast, but I get winded and end up speed walking like an elderly woman at a mall. Did sprints on Wednesday. I didn't stretch properly after either of those cardio things, so I tightened up a lot and actually felt kind of strained yesterday/today after the sprints. Sprints actually hit my quads comedically hard, but it's all good. Trying to keep my cardio mixed up to really hit my lungs from all angles. Not Thursday nor today did I do any cardio, which I'm not really happy about. Might do some hiit tomorrow and/or some "lazy cardio" on the Gazelle. Really enjoy sprinting though, as it lets me stay in a particular area.

Diet: Screwed up a couple times, normally dinner, where I had a really fatty or carb heavy meal. Otherwise I've been pretty good. A few snacks here or there that need to be cut out (poptarts have become one of my weaknesses [Squirrel will laugh], but poptarts are RIDICULOUSLY unhealthy). Been eating fairly lean meats, or taking protein shakes when I can't be bothered to cook. Chicken a couple times, lots of tuna (too much on Tuesday, actually), and some 80/20 ground beef that I put in a chilli Wednesday, plus beans and such. Been having a bit of fruit for breakfast, also for protein shakes (I'll toss in a banana or a cup of OJ, for flavor/extra vitamin content), and I MIGHT snack on a couple grapes throughout the day to tide me over. I've been fitting at least one vegetable dish into my meal plan each day, be it a bowl of cut raw broccoli, or a pepper or two, or a salad, or a couple of whole carrots. Taking a generic daily vitamin, daily - but that's about it in terms of supplements (not counting protein shakes).

Strength training: I appreciate Strongman style training, and I still plan to use and implement strongman concepts, but I feel like I need to revisit some bodybuilding and powerlifting methods. Probably won't be doing much (if any) muscle isolation stuff, but I'll be doing more volume work. I'll still be blending plyo and bodyweight stuff as well as some oly lifting. Did hang cleans and inverted rows on tuesday night, as well as some between the leg style swings of a dumbbell I modded to be kettlebell-like. Did a max flat bench set Wednesday (which was shitty as all get out) and then some volume stuff with barbell incline bench and db decline bench. Then today I did legs; matching a strength move with a power move - stiff leg deads (explosive, volume) with max effort leg curls, and heavy zercher squats with box jumps. I should've gone heavier on the zercher squats, because by the last set I was coming out of the bottom of the squat like I didn't have any weight in my arms. I also knocked out some hip presses (with a 5lb db) and some leg extensions (both as volume) to just kind of roundout the workout.I've been trying to make my strength training sessions a lot shorter and a lot more intense. I'll probably be adding some more oddball ab/core work into my future strength training routines. Things like weighted stiff leg situps, rotational swings/slams, farmer's walk/overhead carry/zercher carry, weird stuff like that.

Think this week I'll set up a string and practice with that age-old head movement/footwork drill. Maybe staple a string to my basement ceiling and hang a tennis ball to mess with slipping on. Probably try to commit a few shadowboxing/bag sessions to focusing on moving in angles and fast feet.

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