Tuesday, August 31, 2004

Training Log: Entry 6

Note: I have been unable to record my previous days training due to my moving to Portland OR and being without internet access.  Nothing terribly siginificant has happened in said time.  I have changed my lifting split, and will update you on that later (presently Chest/triceps/shoulders, Back/biceps, abs/legs).

The alititude change between Portland and San Diego is taxing my cardio.  For the time being, training is going to be a little shorter due to exhaustion.

0710: Wake up.  8 hours of sleep

0730: Half plate of eggs, half plate of bacon with glass of 2% milk

1100: Plate of chicken, spinach salad, apple with glass of diet coke

1500: 3 chicken strips

1830: 1.5 chicken breasts, 2 scoops of peanut butter, 1 apple w/diet coke

2000-2030: 100 bodyweight sqauts, lunges, abwork and shadow boxing

2200: 100 push-ups

2330: Sleep

Total water consumed: 1 gallon

Saturday, August 28, 2004

Training Log: Entry 5

Note: My weight has changed.  I have gone from 174 to 178lbs.  I'm pretty sure it's muscle.

0830: Wake up.  7 hours of sleep.

0900: Bowl of low carb/high protein cereal and diet coke.

1145: 8 piece chicken tenders, 2 cheeseburgers no bun

1550: Maxed out on bench.  Have reached goal of 300.  This means that I'll be starting on a new split.

1700: Low carb bar and cookie

1830: Sizzler massive pigout.  Malibu chicken, 8.oz steak, brocolli, and chicken wings.

2130: 2 scoops of low carb ice cream

Friday, August 27, 2004

Training log: Entry 4

0900: Wake up. 7.5 hours of sleep

0930: 12 minutes of HIIT bike cardio. 3 minutes at level 6 intensity, 9 minutes at level 5. Total calories burned: 187

1000: Bowl of low carb/high protein cereal and 2% milk

1145: Roast beef sandwich

1200-1300: Gallon of water

Shadow boxing in front of the mirror. Working on keeping elbows in
during boxing guard. Feels difficult. Might need to work on flexibility

1530: 6 cheeseburgers, no bun

1730: Low carb bar and diet coke

1900: Orange chicken and low carb ice cream

Boxing on the heavy bag. No legs, no elbows, no knees, just straight
boxing technique and strategy. 6 five minute rounds with 30 seconds of
rest.  First 2 rounds bare knuckle, last 4 with NHB gloves. Points of focus: keeping elbows in tight on guard, working on
combinations (no single shots). Lesson learned: A tight guard makes a
tight punch.

2110-2120: Bodyweight squats and lunges.

2130-2135: Basic ab work (crunches, leg lifts, bicycle, boxer's crunch

2245: Roast beef sandwich

2300: 100 push-ups

2400: 2 low carb cookies

0100: Sleep

Total water consumed: 1.5 gallons

Thursday, August 26, 2004

Training Log: Entry 3

1000: Woke up. 8.5 hours of sleep

1045: 1 bowl of low carb/high protein cereal. 1 glass of diet coke

1215: Peanut butter sandwich

1340-1430: Heavy bag training. Similar focus as last time. Have noticed ability to right roundhouse at head level.
able to video tape my training. Noticed that I need to focus on keeping
my elbows in with my boxing guard (they're flaring). Roundhouse kicks
lack fluidity, guard is dropping. Power and speed are good, but need
more work on combinations. Excellent head and body movement. Rear hand
guard dropping during roundhouse.

1520: Low carb energy bar and pizza

1700: Low carb ice cream

1845: 1.5 steaks, brocolli, and low carb ice cream

1950-2050: Weight lifting Day 2 of split (see previous notes

2030: Post lifting shake (ran out of protein bars)

2300: 70 push-ups (too soon after lifting. Immediate fatigue)

2340: 2 chicken breasts

0130: Sleep

Total water consumed: 2 gallons

Wednesday, August 25, 2004

Training log: Entry 2

Note: Yesterday's entry
was skipped due to it being an involunatary rest day (working and a
"farewell" getogether with some friends before I headed off to
Portland.  The most I can attribute to actual training is playing
Tekken for a few hours and some extremely light shadow boxing.  My
diet was also pretty crappy as all I ate that day was a bowl of cereal,
a peanut butter sandwhich, some pizza and some chicken, but I digress).

0930: Woke up-7 hours of sleep

12 minutes of HIIT bike cardio.  2 minutes of level 6 intensity,
10 minutes on level 5.  Total calories burned: 192

1030: 1 bowl of low carb/high protein cereal with 2% milk, and a glass of diet coke

1215: 6 cheeseburgers with no bun

1330: Weight Lifting (Day 1 of split: Chest and Triceps)
Flat Bench: 2 sets of 290lbs, 1 set of 285lbs, 3 sets of 280lbs, 2 sets of 275lbs, 1 set of 270lbs: all sets 1-5 reps
Incline Bench: 4 sets of 1-5 reps at 235lbs
Wide Grip Bench: 3 sets of 1-5 reps at 235lbs
Wide Grip Push-ups: 25 reps
Narrow Grip Bench: 1 set of 185lbs, 2 sets of 175lbs: all sets at 1-5 reps
French Press: 5 sets of 1-5 reps at 80lbs
Tricep Kickbacks: 5 sets of 1-5 reps at 30lbs
Parallel push-ups: 30 reps
The reason for the 10 sets of bench is due to my desire to reach a
300lbs max before I leave for Portland OR.  Once that goal is
reached, my split/routine will change

1430: Post lifting meal (protein shake and bar)

1630: 1lb Double Six Dollar burger with diet coke

1500-2200: Work.  Extremely light cardio and lifting

2235: Peanut butter sandwich with diet coke

2300: 100 push-ups

2400: Modified some Harbinger bag gloves to make them NHB style gloves.

2425: 2 chicken breasts

0130: Sleep

Total water consumed during day: 1 gallon

Monday, August 23, 2004

Training Log Entry 1:

Woke up at 0930.  Did 10 minutes of bike HIIT.  2 minutes at level 6, 8 minutes at level 5.  Total calories burned: 153.

At 1025, ate 1 bowl of low carb/high protein cereal with 2% milk, drank one glass of diet coke.  Total nutritional value: 180 calories, 6.5 grams of fat, 25.5 net carbs, 27 grams of protein.

1145, went to Taco Bell, ate 1 nacho belle grande and small taco, drank one mug of diet coke.  Totale nutritional value: 820 calories, 41 grams of fat, 87 grams of carbs, 26 grams of protein

1320: Nutrition Bar (170 calories, 70 calories from fat, 8 grams of fat, 2 net carbs, 10 grams of protein) and a glass of diet coke (don't worry, I drink my water when I workout) 

1415-1505: Heavy bag work.  4 minute rounds, 30 seconds rest in between each round.  First 3 rounds done bare knuckle, rest done with NHB gloves.  Heavy focus on hand techniques, elbows, and boxing due to fractured ankle, yet still included right roundhouse & push-kick, right and left straight/cup/up knees from in and out of clinch.
  Note: Right cross is hitting with high power, but off target when wearing gloves.  Need to focus more on hitting the target directly and less on putting as much force as possible.
During workout: .5 gallons of water consumed

1520: Peanut butter sandwhich and water.  Total nutritional value of meal:
500 calories, 33 grams of fat, 18 net carbs, 24 grams of protein.           

1730: Dinner at Coco's.  BBQ ribs and chicken combo with vegetables.  Total nutitional value: 554 calories, 42 grams of protein,

1815: 2 scoops of low carb icecream.  Total nutritional value:
320 calories, 11 grams of fat, 8 net cars, 4 grams of protein.

2010-2110: Weight lifting (Day 2 on split Back, shoulders, biceps)
Behind the back barbell shrugs: 4sets, 1-5 reps at 185lbs
Barbell shrugs: 4 sets, 1-5 reps at 185lbs
Barbell row: 5 sets, 1-5 reps at 135lbs
Deadlift: 4 sets, 6-8 reps at 115lbs (taking it light due to pressure on ankle)
Standing barbell shoulder press: 4 sets, 1-5 reps at 135lbs
Barbell shoulder raise: 4 sets, 1-5 reps at 75lbs
Seated barbell shoulder press: 4 sets, 1-5 reps at 125lbs
Hammer Curls: 2 sets of 1-5 reps at 70, 2 sets of 1-5 reps at 65
Dumbell curls: 2 sets of 1-5 reps at 65, 2 sets of 1-5 reps at 60
Seated isloation dumbell curls: 4 sets, 1-5 reps at 50lbs
Close grip e-z bar curl: 4 sets, 1-5 reps at 125lbs

2210: Post lifting meal.  Protein shake and protein bar.  Total nutritional value: 860 calories, 25 grams of fat, 16 net carbs, 85 grams of protein

2300: 100 push-ups

2415: 2 chicken breasts.  Totla nutritional value: 260 calories, 14 grams of fat, 2 net carbs, 34 grams of protein.

0230: sleep

Total nutritional value of the day:
Calories: 3664
Net carbs: 139.5g
Grams of fat: 138.5g
Protein: 252g
Water Consumed: 1.5+ gallons
Note: My info on my dinner is innaccurate.  I was unable to find any info on CoCo's menu, so I took the rating for 1lb of chicken breast and multiplied by 2.

This is in general an average day, except I normally don't eat Taco Bell.  If/when I eat fast food, I get a low carb double six dollar burger at Carl's Jr.  This affects the results as so:
Low carb double six dollar burger:
Calories: 1434
Net Carbs: 26
Protein: 62
Fat: 118

Normal Daily intake:
Calories: 4308
Net carbs: 78.5g
Fat: 215.5g
Protein: 288

And that's a normal day in my life.  I don't plan to look up the nutritional value in all the food I eat at this point, but you get the idea of what I consider "normal"

Sunday, August 22, 2004

This was my most recent match, of which I was able to get photographic evidence.

174lbs at weigh in
18 years old
Reach of 26" from armpit to fist
8 years of Sport TKD, 3 years of folkstyle wrestling, 5 months of boxing and Muay Thai

19 years old
179 at weigh in
Reach of 55" from armpit to end of bokken
1 year of "self taught" bokken sparring, 3 months of Iaido, 3 months of sport fencing, 1.5 years combined sport karate

My synopsis: First minute of the fight was a real wake up call. Getting hit with the bokken the first time let me know exactly what I was signed up for, and facing someone with such incredible reach reminded me of my first fight with a leggy Kajukenbo guy.

We fought 3 matches: Striking vs. Bokken, Striking and clinch vs. Bokken and kick, striking clinch and grapple vs. Bokken kick and grapple.

First match was me getting owned for a solid minute, with my only hope being to charge, make him backup, and land solid blows on the back of his head. Cheated and used the clinch out of instinct. We went for 3 minutes solid, and I walked away with a jacked up elbow and some welts on the side. He walked away with a bloody lip.

Second match was me charging in at first, managed to catch one of the kicks that was thrown at me. I tossed him to the ground, them helped him up because we didn't have grapple. He lost 1 bokken early on (he was fighting with two), and actually was able to keep me at bay by solid horizontal swings that bruised and battered my hand. He slipped and fell at one point, but otherwise, me getting owned again.

Third match: ended early. Took one solid blow to the elbow that put me out of commission. Couldn't keep my hands up.

Overall thoughts: Very little of what I did looked like Muay Thai. A lot of it was basic survival, with a few punches, a few blocks, and a clinch from the back. My only chance was to charge in the middle of both bokkens and clinch, grapple, slam, and run. Playing the distance game got me killed. Complete change from everything I've ever done before in my life. Hehe, definitely don't fight a man when you're unarmed =P




Hello again those of you who joined me a year ago.  As you can see, I've changed quite a bit from my last Xanga, as has my focus.

This journal has been created solely to record my progress as a fighter, in regards to both my physical shape, my development in techniques, my changing strategy, and (if possible) my results in tournaments and sparring matches.

So here's me:
AGE: 18
HEIGHT: 5'9" (175.26 CM)
WEIGHT: 176 LBS (79.83 KG)
8 years of sport oriented Tae Kwon Do (rank of 1st Degree Black Belt)
3 seasons of Folkstyle Wrestling (rank of varsity)
6 months of Western Boxing and non-traditional Muay Thai (no rank)
4 years of weight lifting

Why no squat max?  At the moment, I'm dealing with a stress fracture above my left ankle that doesn't allow me to do anything but bodyweight squats.  I'm rehabbing as best as I can, but I still am in no rush to be maxing on squats.

Now for the photographic evidence


And there's your background info.  I'll be updating from this point on.