Training Log: Entry 82

Screwed up left knee at PT.  Was doing Indian runs, and up until
the last sprint, everything was cool.  It's a nagging injury,
possibly from running with ankle weights when I was 16.  Still, it
had been a while since I've encountered it.  Rehab must be going
well.  Regrettably prevented me from doing much lifting today (leg
day), but all things considered, I'm f-in' happy that I actually got a
workout from AF PT for once in my life.  Cardio is still strong
despite inactivity. 

Training Log: Entry 81

Weight Update
Week 1: 182
Week 2: 184
Week 3: 186.5

Slow but steady.

Training Log: Entry 80

Shadowboxed in the rain.  Gym was closed today.  Muscles
became tired quickly.  Possible combination of not being used to
doing so many rounds of shadow (typically only 3) along with muscles
being cold and not being able to warm/losen up.  Drew attention of
local campus security.  They wanted to watch for a while.

Did BWEs instead of Powerlifting due to gym being closed.  Pisses me off.  Hate Catholic holidays.

Training Log: Entry 79

Push-ups suffered due to paranoia about shoulder.  Only did 80 before stopping.  Still felt a good burn.

Bulking is psychologically taxing.  Hard to eat so much without
the cardio.  Fear of reverting back to fat state of childhood, but
at least I know I have the will to burn it off this time.

Depression starting to affect training.  Losing will to eat and
exercise.  Hopefully once Easter passes, it'll be over. 
Otherwise, this log may come to an abrupt close.

Training Log: Entry 78

Shoulder still hurts, but I managed to lift still.  I figure light lifting is good rehab.

Official weight gained
Week 1: 182lbs in PTs
Week 2: 184lbs in PTs

Need to eat more.  Need to make eating a chore.

Training Log: Entry 77

Went to grappling class.  Worked on getting double underhooks from
head and arm and over/under, then worked on ground with "ketsa" (sp?)
and getting short and long branch, then worked on reversing it. 
Dislocated my shoulder during class.  This time, it didn't hurt at
all.  I didn't even know it was popped out until it slid back
in.  However, when my training partner cranked on the same
shoulder and I heard a lot of cracking and popping, I started getting
pain.  That's the second time he's injured me.  I hate
training partners like that.

Training Log: Entry 76

Results are in for new lifting program.  I've literally reached full body soreness.  Pecs, back, legs, traps, even obliques are killing me.  Unfortunately, made me skip bagwork because I didn't want to enforce poor form while training.  Still, program is good.

Training Log: Entry 75

Knee is too beat up to do a full squat workout.  Leg is gashed from desk.  In general, ability to walk is reduced.

Attempted high number of push-ups.  Could only do 200.  Need
to rebuild my muscular endurance on this exercise.  Hope to add at
least 10 per week.

Training Log: Entry 74

Went to my boxing class.  It was stuff I had done before, so not going to update.  Only real difference is that my partner was a southpaw, so it changed up drilling, but was a good learning experience.

 

First day of powerlifting went well.  Looking forward to rest of program.

Training Log: Entry 73

Start of a new training program.  First, will be on a bulking diet with a goal of reaching 195lbs bulked and cut down to 190.  Most recently weighed in at 182.5 on an empty stomach.  This will be a clean bulk: whole grains and pasta for carbs.  Will be stealing loafs of bread and bagels from the commons.

While bulking, will start an official powerlifting program while maintaining my muscular endurance training.  My week routine will be this.

Day 1: Bench Press

• Week 1: 60% of ORM for 3 sets of 8 reps
  
  
• Week 2: 65% of ORM for 3 sets of 6 reps
  
  
• Week 3: 70% of ORM for 3 sets of 5 reps
  
  
• Week 4: 75% of ORM for 3 sets of 4 reps
  
  
• Week 5: 80% of ORM for 3 sets of 3 reps
  
  
• Week 6: 85% of ORM for 2 sets of 2 reps
  
  
• Week 7: 90% of ORM for 1 set of 1 rep

Close-grip bench press - 4 sets 10 reps
Incline Bench Press - 4 sets 6 reps
Dips - 3 sets 10 reps
Dumbbell shoulder press - 4 sets 8 reps
Triceps Pushdown - 4 sets 8 reps

Day 2: Pull-up laddering

Day 3: Squats

• Week 1: 60% of ORM for 3 sets of 8 reps
  
  
• Week 2: 65% of ORM for 3 sets of 6 reps
  
  
• Week 3: 70% of ORM for 3 sets of 5 reps
  
  
• Week 4: 75% of ORM for 3 sets of 4 reps
  
  
• Week 5: 80% of ORM for 3 sets of 3 reps
  
  
• Week 6: 85% of ORM for 2 sets of 2 reps
  
  
• Week 7: 90% of ORM for 1 set of 1 rep

Barbell shrugs - 4 sets 10 reps
Leg Press - 4 sets 10, 8, 6, 6 reps
Wide stance smith squat - 3 sets 6 reps
Leg extension - 3 sets 10 reps
Leg curl - 3 sets 10 reps

Day 4: 1 set of max push-ups (deviating from previous muscular endurance training because I want to get my max up for field training)

Day 5: Deadlift

• Week 1: 60% of ORM for 3 sets of 8 reps
  
  
• Week 2: 65% of ORM for 3 sets of 6 reps
  
  
• Week 3: 70% of ORM for 3 sets of 5 reps
  
  
• Week 4: 75% of ORM for 3 sets of 4 reps
  
  
• Week 5: 80% of ORM for 3 sets of 3 reps
  
  
• Week 6: 85% of ORM for 2 sets of 2 reps
  
  
• Week 7: 90% of ORM for 1 set of 1 rep

Barbell shrugs - 4 sets 10 reps
Bent over rows - 4 sets 10, 8, 6, 6 reps
Seated rows - 3 sets 8 reps
Pulldowns in front - 3 sets 8 reps
One arm dumbbell rows - 3 sets 8 reps

Day 6: Rest

Day 7: Leg muscular endurance training (same as previously)

Powerlifting program from http://www.bodybuilding.com/fun/david3.htm, muscular endurance training from www.trainforstrenth.com

I might take out week one and start at week two due to the fact that I only have 6 weeks of school left, but we'll see.

I will also be doing heavy cardio during this time.  Want to keep my gas tank up. 

End result should be a total body transformation.  I'm looking forward to it.

Personal Note: Body is thrashed from tournament.  Feels great at the same time though.  Can't wait till the next one.

Training Log: Entry 72

Walked away with a 1-2-0 MMA record. Finished 4th of 8. Not too bad for
my first tourney, 'specially without a coach in my corner =P

First
match I won on points. I had great positional dominance, and reversed
every single takedown the guy tried. I got some decent strikes on him
to. He landed one late illegal headshot and got a warning.

Second
match, I got mauled. This guy had age and experience on me, and it
showed. He rushed in, got the clinch, and fired knees. I kept catching
his knees, but wasn't fast enough on the takedown. He attempted to take
me down, but I stopped him, until he eventually reveresed my takedown.
He attempted to break my halfguard with strikes, but I held strong. I
even reversed him and got into his guard, but he somehow took my back
and got a RNC.

Third match I lost on points. Guy rushed in for
takedown and I reversed it, struck for points, stood up, he rushed
again, I stopped it, but he got me in the corner and got in my guard.
From there, I stalled badly, and that's where time drained. I needed to
be more active and scoring points. I kept attempting the guilltine, but
no luck. He got 3 illegal head shots, but the refs only saw 1. If we
were playing by the rules, I'd have won by DQ`=P

I'm happy. First tourney ever, and I scored a W.


Lessons Learned: Need more experience on bottom.  Need more
experience in general.  Need more submission knowledge. 
Takedown defense is tight as ever.  No head strikes is a
completely different experience.  All in all, good learning
enviornment.

Training Log: Entry 71

Worked on being on bottom.  Still have a non-active guard/being
mounted, but I can fight off submissions well based on arm
strength.  I think I'm gonna call this "Sprawl, Brawl, and Stall"

Takedowns are going well.  Can still slam and suplex.  Also
doing a great job with the akilles lock.  Shame ankle locks aren't
allowed.

Training Log: Entry 70

Last training day.  Quick jog and some bag work.  Gaining the
weight back thankfully, now just need to make sure I come in under my
class.  Should mean I just shouldn't drink my gallon of water
beforehand.

Shadowboxing has become phenominal.  I've caught a few glimpses of
myself now that I have a reflective surface, and I'm moving much
smoother.  Starting to actually look like a boxer.  If only
it looked that way in sparring...

Training Log: Entry 69

Tourney in 6 days.  As it approaches, taking week off from muscle
building exercises so that I will be in peak condition for
tourney.  Last day of HIIT for the week tomorrow, with minor
cardio (ala jogging) until 3 days before along with bagwork, then cease
and rest.  Back to 1 gallon of water a day.

Bought some underarmor.  Black short sleeve.  Will be what I fight in.  I like it.

Training log: Entry 68

Back to training full force.  Have gained back 6lbs.  Cardio is still good.