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post #21 of 162 (permalink) Old 06-04-2010, 06:28 PM Thread Starter
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Picture of one the various circuits I have set up for myself when I workout on days without one of my strength or conditioning coaches. Primarily for plyometric exercises, core body and cardio training the body through all the aspects of a fight.



New Vitapaks I am going to start taking today! Great reviews on them and hope they will be awesome.
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post #22 of 162 (permalink) Old 06-04-2010, 09:03 PM Thread Starter
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6/4 - Grappling and Sparring

1630-1730

Warmup
5 min run around mat inside gym doing left and right roundhouse kicks to stand up bag per pass.

Clapper target reaction drills with kicks for ~10 minutes

Free point sparring but one person can only defend and counter, rotated through with each person for about 10 minutes

Grappling practice for ~10 minutes

Free grappling for remaining time!

My last two free grappling matches starting from the knees wore me out bad after about 6-7 minutes each. I got one win and one loss
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post #23 of 162 (permalink) Old 06-05-2010, 04:02 AM Thread Starter
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Well to start the food log out in the morning I had a morning shake.

1 scoop whey
1 cup drinkable yogurt
1 cup 1% milk
2 tbsp black strap molasses
1 tbsp clover honey
2 tbsp flax seeds
1 raw egg
=
YUMM

5g L-Glutimine
200mg BCAA
1 tablet Ripped Fuel 5x

That was about 40 min prior to my 1100 workout

Post workout shake @ gym

Tripleberry + Blueberry (Frozen Fruits)
1 scoop Whey
Yogurt
Fat Free Milk
1 scoop MuscleMeds Carninvore (Beef Protein Isolate)
6g L-Glutamine
2g BCAA
=
AWESOME

1 hour later

5 shot venti Americano from Starbucks and a chicken breast salad with all the veggies from Pita Pit

2 hours later
First GNC Mega Men Extreme Athelete vitapak

Protein Shake
1 scoop whey
8oz water

3 hours later
Wild Salmon Sandwich from a local cafe
4 New Belgium Ranger IPAs at the Fleet Reserve Association while playing some Texas Holdem

Now @ 0100 6/5/10
Spicy Salmon roll sushi

Then BED
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post #24 of 162 (permalink) Old 06-05-2010, 06:38 PM Thread Starter
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Did a 2 hour walk/jog today for Relay for Life! Had a great time and really wasn't much of a workout but still note worthy.

As for nutrition I started today off horriably... Woke up and didn't feel like making a shake so I went out to grab a coffee and while out smelled some amazing BBQ at a local BBQ joint and got myself a chopped brisket sammich. My trainers would kill me but oh well... gotta cheat sometimes!
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post #25 of 162 (permalink) Old 06-05-2010, 07:36 PM
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You need a coffee maker stat.


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post #26 of 162 (permalink) Old 06-05-2010, 07:41 PM Thread Starter
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ROFL! I have one but wanted something from Starbucks! Americano's for the win...
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post #27 of 162 (permalink) Old 06-05-2010, 07:48 PM
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A 5 shot........that must have been like $6.

The only one in town is 15 min from me, and I won't drive all that way to be lured by the giant cookies, which I heard suck.

What I wanted to say was that supposedly, people who ingest caffeine prior to working out reported less muscle pain afterward.


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post #28 of 162 (permalink) Old 06-05-2010, 07:57 PM Thread Starter
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Quote:
Originally Posted by swpthleg View Post
A 5 shot........that must have been like $6.

The only one in town is 15 min from me, and I won't drive all that way to be lured by the giant cookies, which I heard suck.

What I wanted to say was that supposedly, people who ingest caffeine prior to working out reported less muscle pain afterward.
That and caffeine is the #1 pre-workout energy supplement for endurance based exercise. It is also #1 for runners! Caffeine is also a very high level anti-oxidant and great for boosting the metabolism and burning more calories/fat.

Cost for 6 shot is 4.40... 5 shot I think is 3.80. Maybe they charge me less because half the baristas in Starbucks flirt with me every time I go there.
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post #29 of 162 (permalink) Old 06-05-2010, 07:59 PM
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Repped for info.


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post #30 of 162 (permalink) Old 06-05-2010, 08:14 PM Thread Starter
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Quote:
Originally Posted by swpthleg View Post
Repped for info.
lol thanks for the rep but not needed... Glad to help. There was a pretty big story I read once about supplements and pre-workout energy and what works best for endurance based exercise which MMA qualifies for sure. Out of everything caffeine won by a ton due to its health benefits and very minimal side effects either do to long or short term use. The mechanics of caffeine are pretty simple and awesome at the same time.

As adenosine is created in the brain, it binds to adenosine receptors. The binding of adenosine causes drowsiness by slowing down nerve cell activity. In the brain, adenosine binding also causes blood vessels to dilate, most likely to let more oxygen in during sleep.

To a nerve cell, caffeine looks like adenosine. Caffeine therefore binds to the adenosine receptor. However, it doesn't slow down the cell's activity like adenosine would. As a result, the cell can no longer identify adenosine because caffeine is taking up all the receptors that adenosine would normally bind to. Instead of slowing down because of the adenosine's effect, the nerve cells speed up. Caffeine also causes the brain's blood vessels to constrict, because it blocks adenosine's ability to open them up. This effect is why some headache medicines like Anacin contain caffeine, if you have a vascular headache, the caffeine will close down the blood vessels and relieve it.

So, now you have increased neuron firing in the brain. The pituitary gland sees all of this activity and thinks some sort of emergency must be occurring, so it releases hormones that tell the adrenal glands to produce adrenaline (epinephrine).

Some of this information is credited to HowStuffWorks but a lot of it was from a sports med class I was in once :P

Other articles to check out:
http://www.ncbi.nlm.nih.gov/pubmed/9132918
http://www.rice.edu/~jenky/sports/caffeine.html
http://www.vanderbilt.edu/ans/psycho...ine_sports.htm

And last but not least one of my favorite PPT slide shows about performance enhancing substances!

http://www.usuhs.mil/fap/resources/n...anceEvents.ppt
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