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Old 07-09-2010, 04:11 PM   #71 (permalink)
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7/9 - Sparring and Strength Training

0700-0900 - Stand-up Sparring

Started out going 50% and doing 5 minute rounds with 2 minute breaks for 4 rounds to warm up. Next we moved into full strength with my sparring partner doing take downs and myself working take down defense to help train for my upcoming fight. This next segment was 5 minute rounds as well with 1 minute breaks and we went 3 rounds. During the last round I was stupid and dropped my guard instinctively to block a body kick with my arms instead of checking high with my leg and caught a hook/uppercut to the face and clipped my nose which nearly broke it and make it bleed a lot! I wish I got a picture of it because it looked pretty awesome with all the blood and my gloves covered in blood and blood dripped down my left arm :P Anyways it took about 5-6 min to stop that from bleeding with tissues as I forgot to bring my cotton balls to stick in my nose and leave there. After that was done we went into 10 minute endurance rounds at 80% power for 2 rounds and that was fun! They did seem like forever but neither of us gassed out at all which is a pretty big feat I think. In the end we were both pretty sore from leg kicks, body shots and a few head/jaw shots during the sparring session. This was also the first time in a long time I had sparred with someone who had reach advantage on me which made me work a lot more on moving in and out to deliver blows and having to spring back to avoid a lot of kicks and punches instead of just being able to normally dodge them with a shorter and shorter reach opponent.

After this I ran home and went on a 1.5 mile jog on the beach and then ate some food and stretched out prior to my strength training at 1100.


1100-1200 - Strength Training

1a. Smith Box/Rack Squats
A - 15 x 155lbs
B - 15 x 185lbs
C - 12 x 225lbs

1b. Pull ups
A - 15 x Bodyweight
B - 15 x Bodyweight
C - 8 x Bodyweight

1c. Incline Dumbbell Presses
A - 15 x 45lbs
B - 15 x 50lbs
C - 7 x 55lbs

2a. Partial Dead Lifts
A - 20 x 95lbs
B - 15 x 185lbs
C - 10 x 275lbs

2b. Decline Dumbbell Presses
A - 15 x 40lbs
B - 12 x 40lbs
C - 12 x 40lbs

2c. Decline Flies
A - 10 x 20lbs
B - 10 x 20lbs
C - 8 x 20lbs

3a. Incline Leg Presses
A - 20 x 180lbs
B - 20 x 270lbs
C - 20 x 270lbs

3b. Seated Cable Rows
A - 20 x 90lbs
B - 20 x 110lbs
C - 20 x 110lbs

3c. Bench Dips
A - 30 x Bodyweight
B - 30 x Bodyweight + 25lbs
C - 30 x Bodyweight + 25lbs


Had to cut this a little short as I had to head back over to our other gym location to teach my MMA class which I had a bunch of no shows but got a few people that said that can start making it more when I change my time Aug. 1st to 0600-0800. Things are for sure starting to come together and am loving my strength gains, my cardio is stellar and honestly couldn't be much better... Monday before my endurance training I am going to roll some with my trainer and then Tuesday I am going to be doing more stand up sparring! Gotta try and fit more stuff in for the rest of the week as its my last week of hard training before my fight coming up as the last week will just be cardio, all bodyweight plyometric workouts and technical fight training like shadow boxing, bag drills and the like.

I am looking forward to relaxing and enjoying the awesome weather this weekend too! Sunny, cool 85 degree weather with a light coastal breeze couldn't be much better.

EDIT: I might go to sparring and grappling at the TKD academy this evening too but not sure how I will be feeling around 1630! Kind of looking forward to enjoying a few beers and relaxing on the beach this evening :P
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Old 07-13-2010, 08:50 PM   #72 (permalink)
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7/12 - Endurance Training & Muay Thai/Boxing

0800-0900 - Plyometric Circuits

Warmup - Run around the workout room transitioning to side steps, high knees and various other exercises to stretch the legs out and raise the heart rate prior to the circuits

Circuit 1: Agility Ladder - All Stations are down and back once (When medicine ball is used it is held out in front of you like you are blocking and the trainer is knocking it around while you are doing the ladder drills)

Station 1 - Forward 2-In (No Medicine Ball)
Station 2 - Forward Shuffle (No Medicine Ball)
Station 3 - Lateral Cross-Step (No Medicine Ball)

30 second break

Station 4 - Forward 2-In (15lb Medicine Ball)
Station 5 - Forward Shuffle (15lb Medicine Ball)
Station 6 - Lateral Cross-Step (15lb Medicine Ball)

1 minute break and then start over with station 1 again

Circuit 2: Outdoor muscle endurance + Cardio circuit (Completed 3 times)

Distance for stations is ~25 meters across a parking lot

Station 1 - Sprint and return with 3 small cones... run out, grab cone, run back and repeat and then sprint out and put the cones out one by one
s

Station 2 - Medicine Ball Sprawls and tosses to trainer, trainer catches ball and puts down on the ground, you run up to the ball, sprawl, toss and repeat down the parking lot

Station 3 - Plate Carry... Pick up two 45lb plates and keep body straight with shoulders back and chest out walking quickly down to the cones and back

Station 4 - 80lb Heavy Bag Carry + Squats. Pick up and carry heavy bag on shoulder to the cones, stop, do 15 squats and then without putting the bag down swap it to the other shoulder and return to the other side, do 15 more squats and then throw the bag down with force

1 minute rest between circuits and each is done for time... My fastest time was 3 minutes 46 seconds for all 4 stations.

Next some medicine ball drills to work the core for about 5 minutes in total

And to finish there was a 3 minute heavy bag drill of sprawling at the end of the bag, doing a push up, punching it twice while sprawled and then rotating around to the other side and doing the same thing. Rest position is sprawled and this is done as fast as possible.

0900-1000 - Core Body Workout

1a. Bicycle Crunches
A - 100 x Bodyweight
B - 100 x Bodyweight
C - 100 x Bodyweight

1b. Medicine Ball Torso Twists
A - 100 x 15lbs
B - 100 x 15lbs
C - 100 x 15lbs

1c. Decline Bench Sit-ups
A - 50 x Bodyweight
B - 50 x Bodyweight
C - 50 x Bodyweight

1d. Dumbbell Crunches
A - 25 x 30lbs
B - 25 x 30lbs
C - 25 x 30lbs


1700-1900 - Heavy Bag Drills

Just did heavy bag drills based off of 5 minute rounds with 1 minute rest for the first hour. The 2nd hour was all technique work and practice with combos. At the end my hands were pretty damn sore! I guess its what I get for going full strength with 10oz heavy bag gloves for that long. Next time I am considering using 16oz gloves just to protect my hands more if I do drills on the bag for that long.
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Old 07-13-2010, 08:52 PM   #73 (permalink)
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I also forgot to mention that I weighed myself today and found out next week before my fight I am going to have to cut about 7 pounds... 1 extra to be safe which wont be that bad but was hoping not to have to cut that much as weigh-ins are only 2 hours prior to the fight. About an hour pre fight I will have my cut girl give me a lactaid ringer for sure having to cut like this.
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Old 07-15-2010, 06:42 PM   #74 (permalink)
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7/14 - Insane Core Circuit

1800-1930

1. Workout Ball/Swiss Ball Crunches
A - 25 x 35lbs
B - 25 x 35lbs
C - 25 x 35lbs

2. Side Bends (Per Side)
A - 20 x 45lbs
B - 20 x 45lbs
C - 20 x 45lbs

3. Leg Raises
A - 15 x 15lbs
B - 15 x 15lbs
C - 15 x 15lbs

4. Good Mornings
A - 15 x 130lbs
B - 15 x 130lbs
C - 15 x 130lbs

5. Hanging Leg Raises
A - 25 x Bodyweight
B - 25 x Bodyweight
C - 25 x Bodyweight

6. Workout Ball/Exercise Ball Hyperextensions
A - 25 x 25lbs
B - 25 x 25lbs
C - 25 x 25lbs

7. Russian Twists w/ Medicine Ball
A - 50 x 15lbs
B - 50 x 15lbs
C - 50 x 15lbs

8. Heavy Bag Sit-ups
A - 10 x Bodyweight
B - 10 x Bodyweight
C - 10 x Bodyweight

9. Bicycle Crunches
A - 50 x Bodyweight
B - 50 x Bodyweight
C - 50 x Bodyweight

10. Workout Ball/Swiss Ball Side Crunches (Per Side)
A - 50 x Bodyweight
B - 50 x Bodyweight
C - 50 x Bodyweight

Circuit is completed 3 times. 2 minutes rest between each circuit and exercises are completed at own pace but as fast as possible.

1940-2000 - Interval Run (Intervals are completed at 2% Incline) (20 minute run total)

Warm-up: 5 minutes @ 5mph; 1% Incline
Interval A: 1 min. @ 5mph -> 1 min. @ 6mph -> 1 min. @ 7mph -> 1 min. @ 8mph -> 1 min. @ 9mph
Interval B: 1 min. @ 6mph -> 1 min. @ 9mph -> 1 min. @ 7mph -> 1 min. @ 9mph -> 1 min. @ 9mph -> 1 min. @ 8mph -> 1 min. @ 9mph -> 1 min. @ 6mph -> 1 min. @ 5mph -> 1 min. @ 4mph


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Old 07-18-2010, 07:51 PM   #75 (permalink)
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7/16 - Strength Training

1000-1130

1A. Bent Barbell Rows
a. 15 x 75lbs
b. 15 x 95lbs
c. 12 x 115lbs

1B. Cable Flies
a. 12 x 65lbs
b. 12 x 70lbs
c. 12 x 70lbs

1C. Front Smith Box/Machine Squats
a. 15 x 115lbs
b. 15 x 160lbs
c. 10 x 210lbs

1D. Power Cleans
a. 20 x 45lbs
b. 15 x 95lbs
c. 15 x 115lbs

2A. Squat Machine
a. 30 x 160lbs
b. 20 x 250lbs
c. 20 x 325lbs

2B. Decline Bench Press
a. 15 x 95lbs
b. 15 x 115lbs
c. 12 x 165lbs

3A. Under Hand Rows
a. 10 x 176lbs (Body Weight)
b. 12 x 176lbs (Body Weight)
c. 13 x 176lbs (Body Weight)

3B. Seated Machine Dips
a. 15 x 100lbs
b. 15 x 130lbs
c. 12 x 150lbs

3C. Leg Press
a. 15 x 180lbs
b. 15 x 270lbs
c. 15 x 360lbs

3D. Seated Leg Extensions
a. 50 x 40lbs
b. 40 x 40lbs
c. 40 x 45lbs

Overall a GREAT last strength training day that was about 50/50 for upper/lower body. Now I am into my rest week and am just going to focus on technical fight drills and cardio. No weight training or anything really hard. Lots and lots of rest, hot epsom salt baths, icing sore and bruised areas of my body and trying to clean my body of toxins etc so I am 110% for my fight this coming Saturday!

I am going to go hiking tomorrow mid day and then do some interval runs in the evening. Tuesday I plan on bag drills and focus mitt drills with one of my coaches with more cardio. Wed I am planning on the same and then Thursday and Friday I am going to do nothing but 100% rest. I am cutting most things out of my diet that could cause me to not make weight... Still have about 6lbs to lose by Saturday evening so it should be pretty easy but don't want to have to cut a few lbs of water weight pre fight if I don't have to. Even though my cut girl will give me a lactaid ringer and bag of saline after I weigh in to rehydrate.
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Old 07-19-2010, 09:26 PM   #76 (permalink)
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Talking 7/19 - Focus Mitts & Heavy Bag

1615-1800

Started out shadow boxing for about 10 minutes to warm up and then began with traditional focus mitt boxing drills. Jab, Cross, Hook and Uppercuts. Worked 5 minute rounds of consistent punching at 70% strength and full speed using 10oz bag gloves against the super hard Fairtex focus mitts. After about 30 minutes of mitt drills I moved on to heavy bag drills. I began with warm up kicks and knees and then worked into punch and kick combos. Started out with 10 minute drills for the first 30 minutes and then moved to full power 3 minute drills for fight prep.

As a reflection based off of training 2 months ago my power has increased about 30% and I am a lot more explosive.

Tomorrow I am going to hit the cardio REALLY hard and do some more heavy bag drills... I am planning on doing a interval run before and after my bag drills and each run will be about 20 minutes long. Wednesday I will be doing the same as I did today. Thursday and Friday will be total rest for my fight on Saturday!

I will keep this updated as much as possible leading up to and after my fight.
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Old 07-20-2010, 06:19 PM   #77 (permalink)
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Some pictures that a friend of mine took of me yesterday. Was an amazing late day on the beach and thought it would be cool to get some pictures right outside of my house.











I think it would be cool to get a professional photographer to do a training and beach shoot to get some awesome and amazing pictures. Some of these came out pretty cool though.
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Old 07-21-2010, 08:08 PM   #78 (permalink)
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1500-1700

Focus mitt drills for 30 minutes using 4oz MMA gloves and then worked the heavy bag for 1.5 hours doing mainly knees and combos with knees from the clinch.

Going to rest about 30 minutes and then do an interval run for about 20-30 minutes and then stretch out completely! Maybe mix some yoga into my stretches... 3 days until my fight and more ready than ever. Weighed myself today and am at 171.4 which is right on the money! All I had to do was cut my food intake back and let my super high metabolism do the work to cut about 6lbs this week.
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Old 07-21-2010, 09:35 PM   #79 (permalink)
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The interval run I did was the "The Ultimate Fighter" run...

Treadmill - 1.5% Incline - 5 minutes @ 5mph > 5 minutes @ 6mph > 5 minutes @ 7mph -> 5 minutes @ 8mph > 5 minutes @ 9mph > 5 minutes @ 10mph
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Old 07-22-2010, 05:52 PM   #80 (permalink)
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Rest and relaxation today and tomorrow... change of diet somewhat tomorrow and even more so the day of my fight. Weighed myself earlier and was at 170.4 which is right on track and will allow me to raise my carb intake a bit today and tomorrow so I can ease off except for my first meal on Saturday. After my breakfast on Saturday it will be lots and lots of fruit and nuts and protein shakes... Gonna drink a coffee about 2.5 hours before my fight also. I will keep this updated as much as possible as to my status and routine coming up to my fight!
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