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Old 10-03-2012, 10:21 PM   #211 (permalink)
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Day - Three
I got in a 2.5 mile jog prior to starting the pushup and crunch circuit tonight.

They did 100 pushups, I was able to do about 80. They did 100 crunch I did 50,50,60,50 for 210 total.

We worked on slipping, bobbing, weaving, for 12-minutes with 30 second switches.

after this 12 four-minute rounds:
I worked 8 of these on the bag.
The other 4 I was on mitts

After this the coach walked us through the hook, then we had and 2-3 rounds.

After this a 20-block jog cool-down for the night.
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Old 10-18-2012, 12:28 AM   #212 (permalink)
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Day - Four
Jeff had us jogging for about half-hour inside tonight due to cooler weather.

I did 5 laps with 5 burpees in between the laps.
I held back a bit due to some pain in my left achiles.
I am dealing with issues in my back again, so it'll be touch and go for awhile.

After this the usual crunch and pushup circut:
Prior to the gym I had done 2 sets of 45 pushups, this probably didn't allow me to go all out in the drill.

I probably hit close to 70. For the crunches I had 60,60,50,80.

After this we worked on slipping, bobbing, weaving, a rotational twist from the boxer's stance, lunges, and squats for 15 minutes @ 30 second swaps for 5 minutes @ a time.

Once done with that we worked on a variety of drills:
Interception of a jab & straight right.
Slipping a jab with counter right hook
Slipping a straight right via a weave with counter left hook to body or head.

I was partnered with a young kid who told me he weighs 215 pounds. I wasn't intending to throw the counter right hook to the body nearly as hard as I was, from what I could tell the blows were driving his elbow into the side. I threw about 10 shots...then withdrew the power.

After this variety drill we had open striking for 5x5 minute rounds.

I was game to help the younger boxers with mitt work. I helped this kid named dominic: he lacked a little fluidity in his form, but once he got going he was stringing together 3 & 4 count combos.

After I was done with him, I helped out the partner who I'd worked with during that variety drill.

I don't know why he was more composed during the mitt session than the previous drill...but he was throwing some nice strikes.

I will be heading back friday and saturday.

I'll try to be logging my diet as well from today on:
breakfast at 10am 2 eggs scrambled with a crumbled piece of bacon with a pint of milk.
noon: a pint of milk with protein powder, and an apple.
3pm: a berry smoothie store-bought, a can of chef boyardee pasta, and a 2-pint protein drink with milk.
4pm: on the way to the gym, a 2 pint mix of water and my preworkout supplement.
during workout: 1.5 liters of water
post-workout: a 2 pint mix of milk and powder.
dinner @ 10:30 pm: a scramble of 6 eggs, half a onion minced & sauteed with herb-blend, half a green bell pepper, and 4 slices of bacon crumbled.

I have taken in roughly 179g of protein, 4.3g of potassium, not sure on the carbs, and roughly 3,000 calories.
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Old 10-19-2012, 10:44 PM   #213 (permalink)
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Day - Five
We had a special coach tonight come in. I believe his name was Dan.

He focused on mobility via a yoga style workout.

There was a lot of plank work, ab work via reverse knees & reverse knee crunches, a side plank w/ one hand vertical, planks with an elbow coming off the ground to slap your partner's hand.

there was a one legged knee tuck against the chest into an outside lunge walk.

and a bunch of other little things I cannot name.

After the yoga-like general workout we did a circuit style session, which I can barely remember.

After the circuits we went into free work: bags, mitts,etc.

I focused on my 1-2 for a few rounds, then moved onto a small bag to work on thai roundhouse and teeps.

My coach Jeff who focuses mainly on boxing understands the Thai Philosophy fairly well. He asked me to work with him using thai pads.

We worked on stringing together combos ending with roundhouses. He caught me off guard when he asked me to use my lead leg my left for the roundhouses. I still have not been able to effectively utilize a lead thai roundhouse yet.

At one point he held the pads for body kicks and I fired off 50 or so kicks in rapid order. I love using my right leg!

After this one of the heavyweights asked Jeff if he could work on the same stuff. This lead into me showing him what Brad and his Master has taught me.
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Old 10-22-2012, 11:23 PM   #214 (permalink)
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Day - Six
We went through the warm-ups pushups/crunches.
This time I got in 3 sets of 60 and one of 75 for the crunches the pushups are still crappy.

After this we had our 30 second burst circuits x3 rounds.

after the circuits we worked for 5 three minute rounds working bags after that 5 more 3 minute rounds of shadow boxing.

After the dedicated 10 rounds we worked on parrying and feints for 3 three minute rounds each technique.

I worked with a newer kid who was about my size. During the feint drilling I nailed him with a a few good left hooks. Afterwords I went to check on him and he mentioned I rocked him a bit.

I am gaining a lot of confidence in my striking power, things are going good for me I feel.
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Old 10-26-2012, 11:11 PM   #215 (permalink)
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Day - Seven

It is starting to get around 30-40 degrees, so we're doing our runs in the gym now.

After our hour run, we went through a general yoga workout similar to last friday. From what I understand we will have Dan coming in on Friday's to put us through this workout.

There was one portion I enjoyed during this that stands out. We were in a plank-like postion and were being pushed on...pulled on...in different directions. The goal was to remain steady and not move with the movement.

After the general workout we worked on ladder drills for foot-work, after the ladder 8-burpees, a sprint back to the ladder. We ended up doing 5 or 8 cycles.

after the circuit drills were done we had free-rounds.

I spent 3-five minute rounds working on combos.
one round on muy thai on a bag.
the last round I worked on on one with jeff. He had been showing some of the guys last friday a transition from the front-headlock to a side-mount.

Say I was in the head-lock I would grab the tricep of the arm that was choking me, as I forcibly pull the arm down to the right you throw your left leg under and forwards so the hip is on the mat.

Awesome night again with Dan, I am enjoying these general workouts.
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Old 10-31-2012, 11:29 PM   #216 (permalink)
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Day 8
I brought a huge fire into the gym tonight!

I poured out as much as I possibly could haha!

I had 3-shirts on a t-shirt and 2 long sleeves.

we had a warmup jog I think I ran around the gym 20 times, each time I came to the start point I'd drop and do 5 up-downs.

after the warmup the pushup and crunch ladder! I cranked out 80 or so pushups before I failed to keep up with the team, on the crunches I did 90,80,70,60,50 I did more crunch than the rest of the team by 3x! They only did 100 I did 350 haha! I was joking with one of my friends in the gym I did this while you guys were playing around. Once and awhile it takes a bit to transition from the pushups to the crunches. So I've been in the habit of rolling straight over and start the crunches as soon as I'm done with the pushups.

after this we did 10 rounds of 3 minute rounds at 30 second burst. We worked on stances standing. We worked on core work on the mats, and stability.

After this 5 or 6 rounds of 3-minutes with 30 seconds of rest I got some mitts and worked with one of the new members jake.

I sat back and drilled him hard, he was a tough kid I didn't let him take any slack.

After the mitt work Jake and I rolled in jiu-jitsu the wrestling art I know. We put in at least a dozen sparring sessions that lasted at least 2-8 minutes each. The 2 of us more or less traded win for win on the sparring.

I had also worked with a larger guy for 3-4 rolls, one of the rolls I nearly won via a neck crank I was torquing so hard on his neck I thought it would snap crackle and pop!

Man I loved the intensity tonight!
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Old 11-05-2012, 11:08 PM   #217 (permalink)
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Day 9
I got through 80 pushups and 90,80,80,70,60 for a total of 380 crunches tonight during the warmups. I'd say 30 more crunches is a success.

We did 10 3-minute rounds of drill work to start the night, brad had me in his group while there was the other half with Jeff.

We did a lot of focusing on attack and defense with the jab.

One drill he was focusing on us cutting off the advance of the opponent. He was saying in the eyes of a judge if the opponent keeps advancing he will earn favor over you. So when he advances on you...you will step in and throw a vicious jab.

There were 4 more variations off the jab, that I cannot recall.

After this there was a 15 minute run in the gym, followed by a 15 or 25 minute period of mat work on our core.

after the mats we had 4 rounds of 3 minute drill for cardio jumping forwards and back, side to side, knees to chest, and vertical jumps with heels to butt.

Round 3 I was extremely fatigued. Round 4 ended with me collapsing. I couldn't keep my feet under me due to total exertion.
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Old 11-07-2012, 11:16 PM   #218 (permalink)
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Day Ten
I was able to hit 90 pushups tonight a new best during the warmups. I ended up doing 5x50 crunches. I took a little breather while waiting for the last 5-10 crunches took place while the team did that last little bit.

My left ankle was acting up and did part of the jog before the warmups.

After the warmup circuit Jeff had us shadow-box for 10 by 3 minute rounds with a 30 second rest. I worked with a guy named derek a 215 pound guy. We did what I'd seen a few other guys had done in one of the sessions. You are sparring the other guy without actually hitting.

I enjoyed working on this, it was very benefical for me because I haven't really developed any kind of footwork skills. I remember I cut him off a few times and went on the attack with jabs.

One of the times I cut him off I went in with a flurry of jabs, he covered up I threw off a volley of hooks to the head, a few body hooks.

Overall the light sparring was very good.

After this I was paired with a kid named rickey for 10 4-minute rounds with a 30-second rest. We worked pads 50-50.

at the end of the night we did a pushup ladder. I picked 10, so 10 1-2's then pushups.

On one note I believe I have dropped about 2 pounds since last week.
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Old 11-08-2012, 10:04 PM   #219 (permalink)
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Day Eleven - Private
I had an early shift 6am-2:30 at work today. I knew Jeff and Brad were going to omaha for a private session at another gym.

I had asked jeff if I could join in, and I got to the other gym at 5pm. I got my wrap and gloves on and worked on a bag for about an hour working two or three minute rounds. I didn't really go for power or speed, just connecting and doing damage.

When Jeff got to the gym I decided to sit back for a bit while he warmed up. Once he was warm we proceeded to another portion of this gym that was lined with glass and had a wrestling mat.

One of the guys from the boxing gym were at poked his head in and joined in on our Thai Session.

Brad had us work on a front teep kick, no chamber to the teep like a push-kick. just up and out.

We worked into a front teep then transition into a rear roundhouse to the leg.

There was a lead knee to the body technique where you'd step off to the right with my right foot forward then knee.

From here we worked on a angle attack where you do the step then throw a right hook that traps the left hand then you throw up a half clinch with the palm of the left hand grabbing the neck. From this point you throw the left knee.

After we were done with this Jeff had gone out to the main gym, and he and I rolled in the boxing ring.

He's about 5'8" or so and 170-75, I'm 5'11" 175-80.

We are almost perfect partners in size and weight!

He is a natural wrestler with knowledge of Bjj.

I cannot describe how he took me down twice but all I can say I was airborne.

The 1st roll he got me down, I managed to scoot back and sit on my rear for a moment and shot my left in for guillotine choke, I am not sure why I wasn't able to get the gable grip right.

On the 2nd roll he had a double leg into a high crotch takedown from what brad was thinking. All I know is when he shot in I sunk the guillotine in and went airborne. I landed on my back and was locked in still and tried to yank my left hand tighter, but it still didn't do any good.

On the 3rd roll he'd shot in but, I had pulled a sprawl off on him and had a front lock with my left, I didn't have anything going so I tried something completely alien to me! I let go of the neck and tried to do a transition from the front head-lock to a rear-mount... somewhere in the transition he blocked it. I have no clue how we got into the position but, I was on my right shoulder and had a key-lock on his right arm. I was thinking I could potentially get the kimura on him from this point, but we went into the ropes...and they had us move from this point.

So once we did, we weren't in the same setup and he advanced and defeated me.


Man alive did I have a damn good night, I learned a lot of new attacks with the Thai, and have a very competent sparring partner for BJJ.
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Old 11-09-2012, 06:46 PM   #220 (permalink)
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Day Ten Part One
I had a private session with brad and jeff in omaha at 1pm.

Brad was behind us by an hour or so.

Meanwhile I worked on moving around the boxing ring, and throwing the knees while watching the mirrors.

I had asked jeff to show me a takedown. He taught me the basics of a double leg.

I mixed in work on the front teep and right roundhouse on a bag.

For an hour this is what happened.

We worked on the triangle choke, defense to it, and side mount control.

At the end Jeff and I rolled once.

Jeff and I stayed on our feet a little more than last night combined I feel, a bonus for me.

I had some hand fighting mixed into the standing grappling, I walked forward and mimed the movements we used for the switch knee, and tried to shoot for 2 takedowns which were stuffed. I tried a final one but got caught up in jeff's wrestling base and was taken down.

for awhile he had my back, I grabbed my neck with my left hand to combat the rear-naked choke. somehow I got leverage and rolled off to the right 3-4 times, and once back to the left.

he'd got his hooks in by this time, i got a few of them out with my right hand. After this it was oriented more to sinking the choke in on me. he got the left in, but I somehow remembered one of the defenses brad has tried to drill into my mind grab the attacking wrist and pull down and away. I managed to do this! tried to move around but was dominated. jeff tries again and I get the arm partially free of my neck, when he decided to attack my nose with the choke.

his elbow was covering my mouth and his forearm in my nose, couldn't breathe for a few seconds....somewhere he moved the forearm low and around the neck and got me.
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