Ftwrestler presents: All Grabblin' All The Time

[ftwrestler]

well i am making a new thread with new goals and a new training regimen. Right now i am running a 5day split which will be fun.

my goals are:
obtain a blue belt in BJJ by september
have 3 months of judo by september
compete in 2 BJJ no-gi tourneys by september
have my first MMA fight august/september

my training backround:
1 year middle school wrestling
HS wrestling for 4 years
1 year Greco Roman wrestling instruction with no competition
Collegiate wrestling for 1.5 years with competition
1.5 years muay thai instruction
2 years no-gi BJJ instruction
6-8 months of MMA concepts/transition training with no competition.

I have a passion for combat sports and i gotta say i am a little kinky for i love getting hit in the face ;)

i have a hyper competitive type-a personality and originally enrolled in these sports so i would have an outlet, and so my friends could actually put up with me from time to time lol.

i am looking forward to the coming 3-4 months as i go for all of my goal head on and full force

my log will include:

1: my daily activities, such as training/condition/sports activities/weight lifting/or just walks i go on

2: estimated caloric intake (i will only get very specific when i am making weight), i will also include wate intake as well

3: supplementation, just cause i take a lot of stuff from time to time

4: any miscellaneous tips

feel free to ask questions as i am a ACE trainer/strength coach

also feel free to give advice because i am always learning whether i admit it or not :p

[Mouzer]

Subbed, sounds interesting. Goodluck with your goals.

[Clark_Kent]

I found you.


Whew!

[ftwrestler]

today is a heavy leg day

6am:
warm was taking the huge flight of stair at cinci state
5 sets of 5 barbell squat at 235, 2 min rest

super set of hip abd/adduction, perform both exercises rest 1 minute then repeat. 5 sets of 5 each exercises
hip add: 170
hip abd: 150

a super set of leg extension/curl, i would perform both exercises alternating 2 times, then rest for 1 minute and repeat. i did 2 sets of the super set.
leg extension: 250 lbs
leg curl: 110lbs

4 sets of 60 body weight calf raises with 25 seconds rest

i stretched between each set of every exercise, usually stretching the specific muscle group i am working.

after a post work out stretch for 10 min i did 4 sets of 20 ab wheel roll outs

[ftwrestler]

Subbed, sounds interesting. Goodluck with your goals.

thank you


I found you.


Whew!

haha

i had to make a new thread, my other one was "8 the **** up" i could not keep track of what i was doing anymore lol

it looked like crap too.

[JustScrap]

What is your opinion on a Westside style program for combat sports? If I remember correctly you swim for cardio occassionly. How do you feel swimmimg compares to running for combat sports and do you have any routines? Also how in the world did you get down to 3.8% bodyfat? Awesome training log by the way.

[ftwrestler]

What is your opinion on a Westside style program for combat sports? If I remember correctly you swim for cardio occassionly. How do you feel swimmimg compares to running for combat sports and do you have any routines? Also how in the world did you get down to 3.8% bodyfat? Awesome training log by the way.

i have not seen "westside" training style for program for combat sports. i am familiar with westside for power lifting

swimming/running have their advantages. I am a Huge believer in cross training, i believe you should do both to be honest. I feel running is a little better for long moderate intensity cardio, and since swimming is more of an anaerobic activity it is better for intervals.

I got down to 3.8% bodyfat by doing 2 a days on cardio 6 days a week on top of weightlifting/ wrestling and bjj classes as well as eating about 1200 cals a day. it sucked ass.

[IzRiot]

my goals are:
obtain a blue belt in BJJ by september
have 3 months of judo by september
compete in 2 BJJ no-gi tourneys by september
have my first MMA fight august/september


feel free to ask questions as i am a ACE trainer/strength coach


wow our goals are nearly identical only mine is 3 months of MT by sep and my fight by December.


I got a question, If I am a week grappler and lifting weights 2 times a week, what motions should be focusing on to improve my function grappling strength? I have particular fail strength in my legs hips and lower back. (feel free to PM me answer if you want to keep your log uncluttered with crap :D)

[daYDreAmErX]

Subscribed :cool:

[ftwrestler]

finishing up for monday.

i went to BJJ. we drilled for about an hour at first.

we concentrated on positions from the single leg, first we practiced finishing, then sprawling, then a counter to a half guard and a submission.

the counter to half guard went like, as you sprawl back fish your arm in for a cross face and grab the arm furthest from you and use it to pry him back, then fish you other arm through and just walk him over to half guard

the submission is called a Japanese neck tie. it has a same concept as the Peruvian neck tie only all arms, to get this submission you sprawl back and fish your arm closes to them like you are going for a darce, but instead of grabbing the bicep you lock hand in a gable grip with one arm across the back of the head and the other across the throat, then you shuffle toward their leg so that you are side by side and hook their closes leg and fall to your hip and keep the head in tight to your chest, then you push the hip forward and push you chest back and tighten the grip and that is how you get the choke


we then rolled 6-2 minute round in a situational position. one person had a single and the other defended it, then we switched and then we found a new partner. i defended the single leg and took the persons back the first 2 people i drilled with and the first 2 people i had it on i got the take down and got to side mount and started to work the kimura but ran out of time. the 3rd person was new and i let him get his work in by taking me down and stopping and teaching him proper grip, and when i had the single i taught him proper sprawl form.


then we rolled 5 minute rounds from neutral position with 1 minute rest

i rolled 4 times and the first 2 i just out positioned a blue belt and a white belt and i never really was able to finish them off though i was never in any danger, then the 3rd time i rolled with one of the new guys and i showed him some chokes and positioning, and lastly i rolled with a 205 guy who i ridiculously good and he basically let me get my work in and helped me with my form on some things

learned a lot :D

[Clark_Kent]

Do you use the whizzer much when someone gets in on a single leg? That is my go to and it works most of the time, even on guys my size. I'm not just picking on the smaller guys.

[ftwrestler]

wow our goals are nearly identical only mine is 3 months of MT by sep and my fight by December.


I got a question, If I am a week grappler and lifting weights 2 times a week, what motions should be focusing on to improve my function grappling strength? I have particular fail strength in my legs hips and lower back. (feel free to PM me answer if you want to keep your log uncluttered with crap :D)

obviously to help the lower back i would implement more core work, and do some lower back extensions.

for you hips i would do hip thrusts from the back up in the air, kind of like a bridge, another great exercise for hip strength is dead lifts/squats as well.

if you have access hip abduction/adduction machine that is very useful (these can also be done with resistance bands)

practicing sprawl never killed anyone (i hope :p)

my favorite functional exercises are, hang cleans, power up right rows, wrapping a resistance band around a pole and grabbing the two ends and practicing types of throws, and pull up/dips.

also deads and squats but i already mentioned those.

as for frequency of those. i only do them once per week

mon-squats
tues-cleans
thrus-power upright rows
fri- deadlift


Subscribed :cool:

gtfo ;)

[ftwrestler]

Do you use the whizzer much when someone gets in on a single leg? That is my go to and it works most of the time, even on guys my size. I'm not just picking on the smaller guys.

that is my go to for take down defense every time if that fails i immediately go for the under hooks.

And as for bigger vs smaller, i find it works equally as well if not better for bigger guys, especially up against the cage. how did couture defend brocks takedown? a whizzer ;)

[IzRiot]

that is my go to for take down defense every time if that fails i immediately go for the under hooks.

And as for bigger vs smaller, i find it works equally as well if not better for bigger guys, especially up against the cage. how did couture defend brocks takedown? a whizzer ;)

what is a whizzer? sounds spiffy.

[Clark_Kent]

what is a whizzer? sounds spiffy.

It is pretty much and underhook but from the back side. You can use it to put a lot of pressure on them and shove them down and get them off of your leg.

[Croaker]

My wrestling sucks, but whenever someone goes for a single on me I go for the 100% and just drop and roll.

[JustScrap]

i have not seen "westside" training style for program for combat sports. i am familiar with westside for power lifting

swimming/running have their advantages. I am a Huge believer in cross training, i believe you should do both to be honest. I feel running is a little better for long moderate intensity cardio, and since swimming is more of an anaerobic activity it is better for intervals.

I got down to 3.8% bodyfat by doing 2 a days on cardio 6 days a week on top of weightlifting/ wrestling and bjj classes as well as eating about 1200 cals a day. it sucked ass.
Their is no westside for combat sports. I was interested in if you though westside transfers over to combat sports well and if not what would be a better program.

[ftwrestler]

Their is no westside for combat sports. I was interested in if you though westside transfers over to combat sports well and if not what would be a better program.

im sure you could take the concept of westside and transfer it over to more functional lifts for grappling or muay thai and use the same format. i dont see why that could not work, but i would not do it at the same time with a high training volume for cardio and technique. i would save the west side system for gaining strength and power in the early stages of a program and progress to a lower volume closer to fight/match time.

[ftwrestler]

today was a body weight day with 2 explosive exercises added in

i still am not allowed to do stand up yet.

i have been doing the same body weight routine for about 3 weeks so to change it up i tweaked the rest sets and supersetted some of the exercises, and good god are my lats angry


pull ups 4 sets of 11, 1min15sec
dips 4 sets of 20, 1 min15sec

supersetted parallel pull ups with 15lb DB lateral raises:
4 sets of 10 each 2 min rest

supersetted 450lb power shrugs and 25lb front raises:
4 sets of 10 each 2 min rest

supersetted chin ups and push ups:
4 sets of 10 chin ups and 50 push ups.


later i did 4 sets of 6 hang cleans 165 lbs
and then 25 min of maximal effort intervals on the bikes. 20sec on 40 off

then i took a blue level resistance band wrapped it around a poll and held an end in each hand and practised different throws for about 20 minutes

needless to say i don't want to turn sideways today lol

water intake: 1.5 gallons
est calories: 3200

supplements: meal1: 3 fish oil, 1gm kre alkalyn, multi, 2 maca pills
meal 2: 2 maca pills, 3 fish oil b complex
meal3:2 scoops noxgc3, chromium.
bed:b-6, zinc

[ftwrestler]

today was pure conditioning day.

during the slow times in my shift at the fitness center i work at i managed to pull two 20 minute sessions of low-moderate intensity cardio sessions on the recumbent bike. hr 135-145

after my shift i went to pool and did a 30 min maximal intensity interval work out. i swam 100 meters as fast as a possible could and rested for 1min-1:15sec, the 100 meters took about 1min-1:05sec each time. i was huffing and puffing pretty good. I also did not use my legs the whole time.

later before bed i did 30 minutes moderate intesity cardio workout on the upright bike. 155-165

i did several stretching session in between each session of cardio

total time spent exercising was 1hr140 min of cardio

total water intake:2 gallons

supplements: meal1: 3 fish oil, 1gm kre alkalyn, multi, 2 maca pills
meal 2: 2 maca pills, 3 fish oil b complex
meal3:2 scoops noxgc3, chromium.
bed:b-6, zinc

est cal intake: 3200

[BPP]

good stuff brah

[ftwrestler]

Today i practiced my shots, stand ups and throws with my resistance bands

stand ups 4 sets of 15 each leg
throws 15 minutes of throw technique with resistance bands
shots: for about 15 minutes i practiced my shots slow motion and watching a lot of wrestling shots on you tube

also i did a leg workout

4 sets of 3 minutes walking lunges to single leg RDL with 1 min 30 rest
4 sets of 50 body squats 1 min rest
4 sets of 50 calf raises 1 min rest
6 sets of 10 75 lb leg curl 30 sec rest
6 sets of 10 115 lb leg extensions 30 sec rest

water: 2 gallons
cals: 3000

supplements: meal1: 3 fish oil, 1g kre alkalyn, multi, 2 maca pills
meal 2: 2 maca pills, 3 fish oil b complex
meal3:2 scoops noxgc3, 2 pills chromium. 2 maca
bed:b-6, zinc 2 maca


btw i am taking that much maca because i want to get rid of it lol

[ftwrestler]

due to the awsomeness of TE and some other people, i now have access to a bunch of good e-books for grappling, which saves me about $150 :D.

now i can start supplementing my training with reading which i am sure is going to help.

[IzRiot]

due to the awsomeness of TE and some other people, i now have access to a bunch of good e-books for grappling, which saves me about $150 :D.

now i can start supplementing my training with reading which i am sure is going to help.

links?

[ftwrestler]

links?

sent

[ftwrestler]

today was a strength training day.

i warmed up with 20 minutes on the elliptical low-moderate pace 140-150hr

lat pull down 5x5 165lbs
DB bench press 5x5 80lb db's
power shrugs 5x5 490lbs
machine row 5x5 210lbs
hanging back extensions 3x10 45lb plate
military press 5x5 175lbs
power upright row 5x5 135lbs

watching some Jeff Monson matches and then i am going bed.

[kc10413]

today was a strength training day.

i warmed up with 20 minutes on the elliptical low-moderate pace 140-150hr

lat pull down 5x5 165lbs
DB bench press 5x5 80lb db's
power shrugs 5x5 490lbs
machine row 5x5 210lbs
hanging back extensions 3x10 45lb plate
military press 5x5 175lbs
power upright row 5x5 135lbs

watching some Jeff Monson matches and then i am going bed.

Like reading your lifting schedule...especially legs. May borrow while i'm in the gym ;) repped

[ftwrestler]

Like reading your lifting schedule...especially legs. May borrow while i'm in the gym ;) repped

do it!


been playing that UFC demo alot. My GnP is getting pretty good. Im sure if i fought shogun with it on expert i would get reversed and subbed but whatever lol

[IzRiot]

do it!


been playing that UFC demo alot. My GnP is getting pretty good. Im sure if i fought shogun with it on expert i would get reversed and subbed but whatever lol

is it really a good game i figured it be like a wrestling video game is played.

[ftwrestler]

is it really a good game i figured it be like a wrestling video game is played.

me too, then i tried to submit someone lol

[kc10413]

me too, then i tried to submit someone lol

Is it worth buying?

[ftwrestler]

Is it worth buying?

hell yeah, i def going to.

[ftwrestler]

Today was a heavy strength/power leg day as well as and MMA transitioning class.

strength/power training the morning:

warmed up with 20 min of the elliptical. hr 130-150

dead lifts: warm up 135 5x2
205x4
225x4
245x4
265x4
285x4

it is very hard for me to get a grip on the bar past 275. i dont own straps or a belt so try not to go over 300.

front squat 3x10 135lbs

leg curl 5x5 120lbs

leg extensions 5x5 250lbs

hang clean warm up: 115x4
135x4
140x4
150x4
185x2 clean and press
185x2 clean and press


the mma transitioning class focused on stand up today. that wore my foot down significantly. it is still tired 12 hours later

we worked on a lot of counters and proper form on the counters. especially switching the hips on the right point on the punch.

we worked on jab counters, cross counters, taking balance with small trips, and hook counters

i sparred 3x4minute rounds.

my first round i did great my kick were fine, and i was putting together combos and body shots with taking minimal damage. At the very end of the round i got into the full clinch and hit the guy with 5 rapid fire body shots and dropped him.

the second round was just ok, i was putting stuff together but still taking damage

the third round i was getting my ass whooped. left and right. the only good thing is the guy could not kick me without me coming in and taking his feet out from under him.

the forth round i sparred with the instructor. He let me get my work in but still let me know my place lol


this was my first time sparring in 2 months on the feet. i learned that my kicks are fine and my foot work is fine but i am at the point to where putting stuff together is kind of a challenge. i am not scared to get hit, but i would like to get hit less just so i can do more lol.

these guy all had about 35-40 lbs on me along with over 8 inches of reach and 4 inches of height at least. I was at a major disadvantage each time i sparred.

i didn't really get tired but i got sick of getting beat up. i am an emotional fighter when i spar standing up. i need to work on that.

water intake: 2 gallons
cal: 2800

supplements: meal1: 3 fish oil, 1g kre alkalyn, multi, 2 maca pills
meal 2: 2 maca pills, 3 fish oil b complex
meal3:2 scoops noxgc3, 2 pills chromium. 2 maca
bed:b-6, zinc 2 maca

[ryan6966]

good day man

ive never spard standing up and when i do i imgaine i will get my ass kicked..so good job after the lay off

[ftwrestler]

good day man

ive never spard standing up and when i do i imgaine i will get my ass kicked..so good job after the lay off

thank you.

it is two world apart with stand up in MMA and stand up in Muay thai. if it was thai i would be dead lol

[ryan6966]

thank you.

it is two world apart with stand up in MMA and stand up in Muay thai. if it was thai i would be dead lol

i wanna start muay thai this week..i doubt i'm going to be sparing anytime soon tho

[ftwrestler]

i wanna start muay thai this week..i doubt i'm going to be sparing anytime soon tho

you could do light timing

[ryan6966]

you could do light timing

yea ive done that in mma class, looking foward to muay thai more tho.

[ftwrestler]

strong new format


the 3rd was a day a debauchery and food related sin. lol

i took the day off and had some fun.

played soccer with the dogs, played gears of war, had plenty of sex, saw the new wolverine movie, and ate good good food.....mmmmmmmmm

very relaxing.

also did some preparations for my fiances new herb garden

[IzRiot]

strong new format


the 3rd was a day a debauchery and food related sin. lol

i took the day off and had some fun.

played soccer with the dogs, played gears of war, had plenty of sex, saw the new wolverine movie, and ate good good food.....mmmmmmmmm

very relaxing.

also did some preparations for my fiances new herb garden

Sounds like a fun day, I wan't some fooking Dogos already, god I love that dog. herb garden? like oregano or purple sticky punch.

[ftwrestler]

herb garden? like oregano or purple sticky punch.

lol yes

exactly like that.

we got some watermelon, 3 kinds of beans and tomatoes each, basil, cilantro, oragano, lavender and like 10 other things.

it is a nice project for the both of us


oh and dogs are awesome.

we have a boarder collie that is clinically insane, and a black lab beagle mix that i call a "blab" lol

boarder collie's name is tess, and the blab's name is nova.

tess is too damn smart for her own good and an alcoholic. she will hold conversations with you lol, and anything in the form of a sphere is her mortal enemy and must die and be thrown so she can bring it back to you. fast as a god damned bullet

nova...is the exact opposite. she thinks she is as big as a lab but she is a little bigger than a beagle. haha. she barks at anything that moves but is a pretty laid back dog, and sleeps all day.

[ryan6966]

awesome day
dogs ftw

[ftwrestler]

awesome day
dogs ftw

Thursday is similar usually with the exception of i have a perfectly clean diet.

[ftwrestler]

today i did strength training for legs and had bjj class later in the day.

my nutrition was very clean except for the couple slices of donatos pizza i had at dinner (it was sooooooooooooo good).

strength training:

back squats: 2 min rest
45X10
135X5
225X5
245X5
245X5
255X5
255X5

hip abduction/hip adduction super set: perform a set of both and rest for a minute. 5 sets of 5
hip abduction: 150lbs
hip adduction: 170lbs

leg extension/leg curl super set: perform a set of both and rest for a minute. 5 sets of 5
leg extension: 250lbs
leg curl: 110lbs

4 sets of 60 body weight calf raises with 20 seconds stretching in between each set.

4 sets of 20 rolls on the ab wheel

BJJ class: we work on alot of sweeps today. also today was my first day of using my new gi

we did alot of transition drills to start off.

first was a armbar to an omoplata to a triangle

next was some one standing in your guard and you pull their legs out from under them and get mount then they sweep you to guard.

the first move we drilled was the pendulum sweep from some one stepping up in your guard.

then we drilled switching to an arm bar mid sweep.

then we drill the arm bar to a sweep



we then drilled live positions. We drilled with some one having the position in for a pendulum sweep. 4x2 minute rounds

first go around i had it locked in and transitioned to an arm bar and tapped the guy, then we started again and i swept him 2 more times.

then it was my turn to be in the guard with the sweep on me. we started off and i sat on the sweep keeping my base solid and work for a kimura in his guard and pretty much spent the whole 2 rounds going for it.

then we switched people. and i had the sweep in. the whole 2 minutes was one big scramble. i would toss him, and he would toss me and i would take his back and he would defend the chock and take my back and so on.

then we switched positions. and AGAIN it was one big scramble. i almost had a guillotine at then end of the round but it ended.


then we sparred 5 minute rounds with 1 min rest.

first round i went no-gi, and tired for a throw but messed up and he took my back, but left me an arm to a tossed him over me. and i spent 3 minutes trying to lock in the americana or head and arm but they guy had solid submission defense. i got over anxious and went for the armbar and missed it and he ended up in my half guard. i tried for a sweep and scrabmled up and he took the back again and i tossed him again and that is how the round ended.

the second time i went no gi as well. this was with the guy who i was just scrambling with in drills. the whole 5 minutes we were scrambling lol. i tossed him to start off with and ended up in his half guard and it went from there. the round ended with both of us going for guillotines but the round ended right as i got mine fully locked in from the mount.

then i went with him again but we were wearing gis this time. again it was a huge scramble. this time we went past the buzzer for 6.5 minutes. about 45 seconds from the end he got an kimura on me deep. my fist was touching my head but i didn't feel like i should tap because there was no pain. so i braced up the locked arm on the ground and spun and swept him got a single and laded in half guard where quickly transitioned to a north south choke but the round ended. after the round ended everyone including the instructor was staring at me like...."wtf?" i was like ...what? and they were like did that hurt your shoulder? i was like no..that is pretty normal for me.

in class i am know for my freaky flexibility

unfortunately in one of the scrambles i pulled a muscle in my back and my neck. so i will be sore tomorrow

cals: 3600
water: 2 gallons

supp: meal 1: 2 g kre-alkalyn 3 maca 3 fish oil 1 multi
meal 2: 3 maca, b complex
meal 3: 3 maca b-6 and zinc
meal 4: 2 chromium.

[Clark_Kent]

I really like to grab their arm if they get my back and pull them over too.

They can stay as low as they want but the second they reach in for the RNC I snatch that arm and make them get high centered and dump them over.

[ftwrestler]

I really like to grab their arm if they get my back and pull them over too.

They can stay as low as they want but the second they reach in for the RNC I snatch that arm and make them get high centered and dump them over.

my second most used used reversal besides laying back and just bridging and turning in on them.

[Clark_Kent]

my second most used used reversal besides laying back and just bridging and turning in on them.

Why you copying my flow brah?

Seriously though, bridging back and turning in is the ****. Especially for me because I have a lot of weight to bridge back onto them wif.

[ftwrestler]

Why you copying my flow brah?

Seriously though, bridging back and turning in is the ****. Especially for me because I have a lot of weight to bridge back onto them wif.

the fat man speed cannot be beat

[ftwrestler]

today was body weight and throwing form with some light cardio.


unfortunately i had to cut some out of my body weight routine because an old case of tendinitis in my left elbow flared up.

Body weight routine:
all exercises have 2 min rest unless otherwise stated

4 sets of 11 pull ups
4 sets of 25 dips
4 sets of 11 parallel pull ups
4 sets of 10 supersetted lateral/front raises with 15 lbs
4 sets of 10 shrugs 400 lbs 30 sec rest
4 sets of 10 chin ups

i had to cut out my push up routine because the pain got to be too much.

then when i got home i took out puppy for a 1 mile jog YES THAT'S RIGHT!! i went for a jog and i am fine. My foot started hurting after 1 miles but i went on our bike for 25 minutes for 30 sec on 30 sec off HIIT.

i am very happy that my foot did not act up on me, this is great sign. in a month i think i will be back full force on the pavement.

i also did some gardening with my fiance and i worked up a nice sweat doing that as well.

unfortunately because of my elbow i could do my throwing form practice, but instead i have a bunch of e-books and i started on those. mental rehearsal is crucial for memorization.

i am off to go tear into "the natural way"

[ryan6966]

sounds like a productive day
and mental rehersal is vital to me, i use it for work (secuirty) and think how i'm gunna react when the stuff hits the fan, and i have also used to for mma now, seeing my self do the techniques and what not.

[ftwrestler]

sounds like a productive day
and mental rehersal is vital to me, i use it for work (secuirty) and think how i'm gunna react when the stuff hits the fan, and i have also used to for mma now, seeing my self do the techniques and what not.

i like the book so far. It is really helping me think about my wrestling, and fine tune it.

[ftwrestler]

the tendinitis in my elbow still real bad. i may have to change up the program, and lighten up on the body weight stuff for a little while.

today i did a leg workout, read through "the natural way", and did 1.5 hours of cardio.

i also work 13.5 hours yesterday so i did not have a chance to eat much and my water intake sucked


leg workout: this workout is for endurance

walking lunge to a single leg rdl: 4 sets of 3 minutes on 2 min rest

4 sets of 50 bodysquats with 1 min rest

6 sets of 10 leg extensions 130lbs 30 sec rest

6 sets of 10 leg curls 80lbs 30 sec rest

4 sets of 40 bodyweight calf raises 30 sec rest

normally i would have ended the work out with a set of hang clean but my elbow did not permit.

cardio: 20 min walking at 4 mph on a 8% grade, 20 min on recumbent bike HR 140, 20 min on the stairmaster HR 150

then later at my house 30 min on the stationary bike HR 150.

cals: 2800
water: 1 gallon
supps: 2 g kre=alkalyn 1 multi, b complex, 6 maca

i am out of fish oil :(

[ftwrestler]

because i my elbow i still taking it easy. it hurt pretty good today, so i decided to do some light plyometrics and a nice bike ride.

i got permission from my PT and it was MY LAST SESSION :D!

PLYOS:

two foot jump for distance 4 sets of 1 minutes followed by lateral jumps over a 1 ft cone in a stepping/jumping motion for 30 sec. i would take 1 min rest and repeat.

Then skip run for 5 minutes

then lateral two footed jumps side to side 30 sec follow by two footed forward and back jumps 30 sec with 30 sec rest.

skip run for 5 min

then repeat the first set

skip run for 5 min

30 min bike ride just to keep sweat going.

even after stretching for 15 min i could tell i would be sore.

my body is jsut no used to doing plyos anymore lol .

my tibialus anterior is sooooooooo sore from all the jumping.

cals in: 2800
water: 1.5 gallon
supps: meal1: 2 g kre-alkalyn 3 maca, 1 multi,
meal 2: b complex, chromium
meal 3: chromium
bed time: b-6, zinc

[BPP]

glad to hear you're gettin released

good stuff brah

[ftwrestler]

glad to hear you're gettin released

good stuff brah

thanks. i am schedualing my follow up appointment soon and will progress to full jumps in the next months i hope.

my foot is just deconditioned at this point, and that means i need to be very careful with it.

[ftwrestler]

i took yesterday off and just stayed ative at work. i walked about 6-7 miles at work so that was pretty easy to do.

today however i went to training because my elbow felt pretty good. It was an MMA concepts day and we started by drilling some kick and counter kicks, then we moved to working the clinch, then only body shots, and then we started light sparring.

then there was this mother ****er who was my 3-4 th sparring partner that day

we were drilling dirty boxing from the clinch with throws and other take downs. partnered with this huge 170 guy who walks around at 190 all muscle upper body. I said" hey take it easy on my left arm i am getting over some minor tendinitis", he says "ok"

so we get into it and i pop him with some nice body shot that i guess piss him off that a little guy is working him and he start swinging for the fences and catches me with a huge upper cut that does not really stun me but it feels like he realigned my jaw. The instructor tells him to calm down and he does. He then proceeds to get my left arm in a eblow wrench while standing and as i am tapping because of the blinding pain me throws me to the ground with it and i land on my neck and feel my elbow pop. i got up like "what the **** bro?!?" seriously? i had to leave early and the big dumb ass had to spar with the instructor and got his ass kicked.

i can't even pick up my half full gallon of water with my left arm with out feeling like it will fall off. I doesn't feel like anything is broken in my elbow or torn, it is just still sore and very tired, but there is alot of that sore pain that is very annoying.

I feel a sharp pain in my left top part of my mandible by the ear when i close my jaw all the way. im not sure if it is a bruise or if it is broken, but i am going to go take a nap and see how i feel after that.

this mother****er thought it was game time!

i just woke up from a nap and i feel a little better but that may be the vicodin talking. we will see in an hour or two

[ryan6966]

today must of been douche bag day at gyms, i had a guy slam me when we were sparing today,and when i armbar him the teacher runs over and tells me to take it easy on him..wtf /rant

hope your elbow is feeling better later/tomorrow

[ftwrestler]

oh and there is a MRSA breakout at the gym because people don't know how to wash themselves. nasty mother ****ers.

i told the guy. hey your hand does not look like staph or MRSA but take care of it and treat it. so the idiot goes home and does not do **** about it......seriously???????

when it rains it ****ing pores.

fortunately i am exposed to MRSA all day at the hospital i work at so i doubt i will get it.

[WolverineGuy]

To some guys, every night is Abu Dhabi night. Sucks, but its a sad fact at the gym. How're you feelin boss?

[ftwrestler]

To some guys, every night is Abu Dhabi night. Sucks, but its a sad fact at the gym. How're you feelin boss?

it feels much better but i need to rest and ice it today.

it is a good thing take Sundays off totally

[BPP]

it feels much better but i need to rest and ice it today.

it is a good thing take Sundays off totally

glad it feels better

[ftwrestler]

glad it feels better

i am going to take a week off of lifting upper body and then start a lower impact lifting program.

here is what it looks like:

mon: 5 sets of 5
squat
DB bench
lat pull
DB shoulder press
Shrugs

tues:
core day

wedn: 5 sets of 5
dead lift
hang clean
shrug
power upright row
leg press

thrus:
core day

fri: 5 sets of 5
squat
DB bench
DB military press
Lat pull
shrugs

sat: core

sun: off

alot lower impact on my upper body than before.

[ftwrestler]

all this week i am going to be running leg maintenance with moderate cardio everyday.

today i did 5x5 on two compound exercises for my legs

leg press 410lbs 5 sets of 5 (unfortunately the machine does not go higher :()

squat: 245lbs 5 sets of 5

[ftwrestler]

well as i said on sat there is a case of MRSA at the gym so i am not going back this week to be safe and to rest my elbow lol

so yesterday i finished up with 10 min HIIT on the bike a 2 mile jog (8mph because i did the 2 miles in about 17 min) and 10 more min of HIIT

the HIIT intervals were 10 sec on 15 sec off on the first 10 min and then 40 sec on 1min 20 sec off

all in all a good relaxing recovery day.

water 2 gallons
supps: i am down to just creatine, a multi, and a b -complex still out of fish oil :(
cals: 3400 i have a chipolte salad mmmmmmmmmmmm

[ftwrestler]

today was a cardio and reading

i am looking over some grappling books when ever i have spare time

i ran 2.5 miles
biked for 20
stair master for 15

i also did alot of core work

spaced out through the day i did: 12 sets of 15 sit ups and 15 back extensions

i also did 3 sets of 20 ab wheels

4 sets of 1 min plank holds

and 4 sets of 1 min 6 inch leg raise holds

my elbow is feeling a lot better and I think i can go back by friday to be safe. I am going to talk to a guy that owns a judo academy next week about class times and prices.

very excited

supps: creatine multi b-complex
water: 2 gallons
cals: 2600

[ftwrestler]

Today was legs and cardio.

still resting my elbow. It feels a lot better but I can still feel a little pain. I have to be careful that it does not flare up again. I have a chance to go to BJJ on friday.




resistance training:
squats 5x5 245
leg press 5x5 410


cardio:

2 miles run at 8 mph
20 min on the bike

water 2 gallons
cals: 3000
supps: creatine, b complex, multi

sorry i am not updating more but i work 60+ hours this week because someone is on vacation.

[ryan6966]

judo sounds cool man, hopefully you can get some classes in, and glad to hear your elbow is healin up.

[ftwrestler]

Today was a conditioning day.

Still resting the upper body.

In the morning i did 20 min on the bike

Then after work i ran 3 miles and then 20 more minutes on the bike. The running got me pretty tired. Not cardio wise, but my foot was sooooo damn tired after the run. I was kinda tired but my foot if given the chance would have literally went to sleep.

My diet is getting better. Starting hard training on saturday. Very hyped to get back into it.

i can envision the fighter i want to be and it is very motivating.

brb working 10 hrs and arm barring people in my head

[Clark_Kent]

I spend my 9 hours at my desk daydreaming about slamming people and then ground and pounding them.

[daYDreAmErX]

Same here. Sometimes in the middle of the night I dream I'm skipping and then doing heavy bags I wake up and I'm like wtf :confused:

[ryan6966]

i spend my days at work looking at all the peole in the ER and thinking what i would do if they attacked me and how i would stop them

[ftwrestler]

I spend my 9 hours at my desk daydreaming about slamming people and then ground and pounding them.

this, but add some judo trips and throws and it is on


Same here. Sometimes in the middle of the night I dream I'm skipping and then doing heavy bags I wake up and I'm like wtf :confused:

im 'bout to spar with you next time you have that dream k?

i cant afford to drive up thur'



i spend my days at work looking at all the people in the ER and thinking what i would do if they attacked me and how i would stop them

whats your job?

[ryan6966]

secuirty at a hospital

[ftwrestler]

secuirty at a hospital

you wanna fight mother****er???

:p

[ftwrestler]

Today i just walked at least 10 miles at my job.

my nutrition was spot on.

2800 cals
2.5 gallons of water (got thirsty :p)
3 gs of kre-alylyn, multi and b complex and zinc

i really had no time to do anything, but i really didn't care lol

we had a lot of late surgeries so i was very busy until 8 when they finished. i jsut decided to take today for what it is and get some sleep.

i did some stretching here and there as well.

will work on GnP with fiance later tonight ;)

[ryan6966]

you wanna fight mother****er???

:p

lol
what kind of job do you have?

[ftwrestler]

lol
what kind of job do you have?

surgical transport in the PACU

[ftwrestler]

today was strength and technique day

I am still just working legs

leg press 5x5 410
squat 5x5 225 235 245 265 285
dead lift 6x3 225 275 285 305 310 315

for technique it was the day of fights for several fighters at our gym so it was 45 min (including warm up) just basic stand up timing and letting the guys with fight beat me up but still give resistance

good day

just relaxing

following the R.I.C.E rule for my elbow still

tomorrow will be a day of nutritional sin lol

today
2 gallon
2800 cals
supps: 3 g kre multi b -complex

[ryan6966]

today was strength and technique day

I am still just working legs

leg press 5x5 410
squat 5x5 225 235 245 265 285
dead lift 6x3 225 275 285 305 310 315

for technique it was the day of fights for several fighters at our gym so it was 45 min (including warm up) just basic stand up timing and letting the guys with fight beat me up but still give resistance

good day

just relaxing

following the R.I.C.E rule for my elbow still

tomorrow will be a day of nutritional sin lol

today
2 gallon
2800 cals
supps: 3 g kre multi b -complex

Sounds like a good day

I spard standing up for the first time on saturday and got beat up but I liked it lol think I'm gunna have to start training stand up :)

[ftwrestler]

Sounds like a good day

I spard standing up for the first time on saturday and got beat up but I liked it lol think I'm gunna have to start training stand up :)

it is overrated ;)





today so far i combine my 5x5 routine to make a circuit cardio/strength workout

i did 5x5 of DB bench press, lat pull, leg press, military press, shrug, and squat (in that order) with very heavy weight all in a circuit with no rest in between circuits.

DB bench press: 80 lb DB's
lat pull: 150 lbs
leg press:415
military press: 160lbs
shrug: 450lbs
squat:245lbs

i did all of these exercises in a continuous circuit with no rest until 5x5 was reached.

it was ****ing awesome

elbow is a little tired but it will be fine for training tonight, regardless i have tomorrow off to rest it. just abs and cardio tomorrow

had a huge breakfast 1200 cals minimum lol

[Clark_Kent]

had a huge breakfast 1200 cals minimum lol

Damn, I am missing those bad right about now.

[ftwrestler]

Damn, I am missing those bad right about now.

food is delicious

it was like food porn...only the food is not ruined by body parts...just eaten....so....not food porn.

[ftwrestler]

brb taking my fiances dogs to the park

i will be frolicking in the fields

[ryan6966]

brb taking my fiances dogs to the park

i will be frolicking in the fields

i walk my fiances dog too lol
do you guys live toghther?

[ftwrestler]

i walk my fiances dog too lol
do you guys live toghther?

not yet but soon

[ftwrestler]

so tonight was BJJ

we worked on defending and finishing front back mount, nothing special. But is was a big help because wrestling instinct will take over and i sometimes do something stupid.

We drilled side mount to full mount transitions 2 sets of 10 each side

then drilling braking down someone from the turtle position to taking their back 2 sets of 10 each side

then we drilled escaping the rear naked choke and escaping to scramble 3 sets of 10

then we drilled the escape but to go into their guard 3 sets of 10

then we drilled live position where some one had your back and we did 6 sets of 45 seconds

first time: against a blue a belt i defended the choke for 45 sec
2nd time: reversed postition with a bridge got to side mount then ful mount then got an armbar
3rd time: transidtioned to full mount
4th time: defended the choke for 45 sec
5th time: got choked out by the purple belt
6th time: scrambled got him in my guard and worked a tee pee

only got to roll 2 times

first 5 min round was straight MMA this was vs the big ass dude who hurt my arm last week. I am helping him get ready for a fight. I worked my GnP for 2 min switching from full guard to half guard, I found out my GnP is pretty good. then tried to pass to side mount from half guard and got swept in to my full guard where i worked a tee pee choke and missed and a transitioned to an arm bar which was slowly worked out of. the whole time i was picking my shots nicely. I then transitioned to the back from a scramble and came off the back with a nice arm bar and fully extended it at the end of the round.

all in all i am getting much better at my ground/MMA transitioning.

2nd time i rolled was with a blue belt in Gi. I have never rolled with a blue belt in gi and i pretty much got shat on positioning wise lol. I did not get submitted but he got close with a gi choke. we started with him grabbing my collar and passing ot my side mount immediately and i threw up my left leg (in a weird flexible way) and managed to lock in a triangle which he powered out of (this guy is 185 solid grappling muscle). Then i scrambled to north south where we remained spinning around for 2 minutes then i tried to buck him off of me and he landed a tight gi choke. I could not breathe for what it seemed to be about 10-15 seconds. then i powered out of it and landed in a dangerous possible arm bar position which i threw my legs up and tried for a triangle while he fished for my arm and the round ended.

don't let my fool you...i was hanging on for dear life. lol normally me and blue belts are equally matched in terms of no gi but gi is a whole other world lol

brb getting the new ufc game and staying up late

[ryan6966]

it all changes when you put the pajamas on lol
have fun playing the game

[DONJUANPIMPIN]

subscribed

[ftwrestler]

it all changes when you put the pajamas on lol
have fun playing the game

it sucked, but i know it is good for me. I am thinking of going up to Gurgel's school exclusively over the summer and getting my BJJ game solid. Along with the judo of course, but the problem being money.


subscribed

i am honored to have the Black GSP subbed to my thread :D

[IzRiot]

it sucked, but i know it is good for me. I am thinking of going up to Gurgel's school exclusively over the summer and getting my BJJ game solid. Along with the judo of course, but the problem being money.


Sell Pot




























holders
































made of hemp.

[ftwrestler]

Sell Pot




























holders
































made of hemp.

done...

*makes shifty eyes*

[ftwrestler]

yesterday was a core/cardio/muay thai

except subtract the muay thai because right as i was going to go my fiance calls me crying about some crazy drama at work. needs to say she still has the job, but should def look for a new one.

for the core workout

i did a v-up super set holding a 4lb med ball with my feet and an 8 lb med ball with my hand:

4 v ups where you raise your legs then your upper body
4 regular v ups
then 4 v ups where do floor wipes with your legs one way and then twist your upper body the other way
4 crunches with 8lb med ball with legs at 90
4 leg raises with 4lb med ball

my legs or arms never touched the ground, and i did that 3 times

then i did a total 100 ab reps:
20 sit ups with feet elevated 24 inches
20 twists with 25lb plate while feet elevated 24inches
20 sit ups with 25lb plates shoulder blades don't touch
20 leg ups
20 floor whipes

then i took a 45 lbs plate and did 3 sets of 10 back extensions suppersetted with 10 18lb med ball slams from the back extension machine

i then did 20 min on the stair-master hr 157ish then 10 min on the bike hr 135

later i went on a 1.5 mile walk with my fiance.


20

[ftwrestler]

today is power lifting with light cardio and possible BJJ if i get off of work early.

lifting today went as followed.

everything was 5x5

cleans: 135, 140, 155, 165
shrugs machine: 400,445,445,445,490
leg press: 410x5
dead lifts: this was 6x3 225,275,275,285,305,305
power upright row: 135x5

doing those power upright rows after the dead lifts was awesome. They left so light compared to the dead i felt like i was picking up a feather, but i could still feel the work out.

[ftwrestler]

later on in between my shifts (i work a double today) i ran an easy 3 miles in 25 min.



i plan on going to go see "angels and demons" tonight with the boo kiddles

[ryan6966]

i'm just getting back into running, used to do it alot before i started doing jiu jitsu everyday
i think i'm going to run some races this summer.(5k-10k)

my fiance saw that movie and siad it was really good

[ftwrestler]

i'm just getting back into running, used to do it alot before i started doing jiu jitsu everyday
i think i'm going to run some races this summer.(5k-10k)

my fiance saw that movie and siad it was really good

i want to do a marathon next year...or half of one lol i get super bored after 10 miles


so today i ran 3.5 miles not sure how long, but i really don't care right now lol


i also went to muay thai.

we drill alot of kicks and clinch work. It was awesome. I drilled with a very good muay thai guy that was my size and we basicly threw each ovther around in the clinch. He was going for traditional whips and i would throw in a slick trip here and there while blocking him with the "great wall" it was a blast.

I made him gas like 10 times in 10 minutes i was going at a very hard pace but i was being gental. When ever he stopped i got Neal to come in a beat me up in the clinch. it was fun. I kinda got sick of him always tossing me around so i faked a trip and got a single and picked him up. he was like "wtf deigo, this is not wrestling" rofl.

then we did some timing drills and did 5 straight 5 min rounds of kicks.
round 1: left mid
round 2: right mid
round 3: right high
round 4: left high
round 5: kick means counter

we would judt go back and forth. I was a cardio machine. I had to push the muay thai dude to keep up with me :D

a very fun class.

I sparred 3/3min rround of muay thai with takedowns

1st round: i got two takedowns and landed a couple good kicks but other wise i got whooped
2nd round: i sparred with another wrestler and we jsut stood up and banged. awesomness
3rd i sparred with Neal and got my ass whooped for 3.5 straight min. I landed 3 body shots and 4 to the head that just made him beat me up more. I looked like the opposite of lyoto machida. backing up AND getting my ass beat.

supp: 3g kre-alkalyn, multi, b-complex.
water: 2.5 gallons
cals: alot lol

[ftwrestler]

today is a rest day. my traps are sore and my lats are sore.

i have not done stand up in almost 2 months until last night lol

i am setting up an interview with a local fitworks which will be awesome! a real job! a career job.

i am at work right now. chillen. 3 in the unit and none left to come out. it's time like these i love that no one has health care......wait


lol wut?

[ryan6966]

muay thai sounds like a good class..can't wait to start.

i defifnlty want to do a marathon too.
no healthcare isn't a problem at my ER..it's always packed with something going on.
GL with the interview..i'm trying to set up a career also.

[ftwrestler]

muay thai sounds like a good class..can't wait to start.

i defifnlty want to do a marathon too.
no healthcare isn't a problem at my ER..it's always packed with something going on.
GL with the interview..i'm trying to set up a career also.

my hospital is not a trauma center and it is in the middle of suburbia lol

what is your career in?

[ryan6966]

my hospital is not a trauma center and it is in the middle of suburbia lol

what is your career in?

we are in the ghetto some what..we get alot of gun shots/stabbings/ODs

california highway patrol
but i'm going to push the fight thing till im a 135-145champion or die in the cage jk

[ftwrestler]

i scored some vicodin for my elbow and it is helping alot.

also MMA class was canceled today due to memorial weekend or some bull**** like that. I am getting sick of the random "no class saturdays"

i have decided to call around to some local gyms to train at them 1-2 times per week. i also may have to hook up on the BJJ privates from some local black belts.

i have some calls to make later today

strength training today was the same as monday with the same weights except the lat pull got raised because my elbow felt better:


i did 5x5 of DB bench press, lat pull, leg press, military press, shrug, and squat (in that order) with very heavy weight all in a circuit with no rest in between circuits.

DB bench press: 80 lb DB's
lat pull: 165 lbs
leg press:415
military press: 160lbs
shrug: 450lbs
squat:245lbs

i did all of these exercises in a continuous circuit with no rest until 5x5 was reached.

i plan on doing some boxing foot work drills in my backyard and some jab training then run a slow 4 miles or so later.

[ftwrestler]

ended up running 4 miles before sitting down to watch the fights.

let me just say i have committed nutritional blasphemy at the sports bar i went to. lol

i am probably going to have another run tomorrow and do some more boxing drills

[ryan6966]

ended up running 4 miles before sitting down to watch the fights.

let me just say i have committed nutritional blasphemy at the sports bar i went to. lol

i am probably going to have another run tomorrow and do some more boxing drills

nice workout
what did you think of the fights?

[ftwrestler]

nice workout
what did you think of the fights?

they were awesome except serra got robbed and sherk disappointed



yesterday i went ot the taste of Cincinnati.....it was awesome!!!!!! good food everywhere


when i got home i did a quick arm workout and some abs with my boo kiddles


6 sets of 20 with 1.5min rest 25lb DB hammer curls (my biceps were about to explode)
6 sets of 15 overhead one arm triceps extensions with a 25 lb db

1 sets of 15 knee-shin-toes
1 set of 15 rope climbs
1 set of 15 v-cup
1 set of 15 side crunches each side
1 set of 15 figure 4 crunches each side
1 sets of 1 min 6 inch leg raise hold
1 set of 25 butterflies
6 sets of 10 sec super man hold
3 sets of 10 sec alternating arm/leg superman hold
1 set of 30 sec holding just hte legs in a super man
1 set of 20 sec holding just the arms

that is all

[ftwrestler]

today was memorial day obviously, and my gym and both job's were closed so i had no access to the proper weight training equipment for my workout so i just did plenty of cardio to substitute.

i mowed the lawn at a brisk pace (90 degrees with 10000000% humidity) took about 45 min

21 min on the bike moderate pace
1.6 miles (2 laps around the small block) in 12 min
21 more min on the bike

diet was fairly clean except for the chipolte burrito, but that is it.

when i did the cardio i was sweating buckets it was ridiculous

cal: 3600
water: 1 gal
2 g kre-alkalyn multi, b complex

[IzRiot]

today was memorial day obviously, and my gym and both job's were closed so i had no access to the proper weight training equipment for my workout so i just did plenty of cardio to substitute.

i mowed the lawn at a brisk pace (90 degrees with 10000000% humidity) took about 45 min

21 min on the bike moderate pace
1.6 miles (2 laps around the small block) in 12 min
21 more min on the bike

diet was fairly clean except for the chipolte burrito, but that is it.

when i did the cardio i was sweating buckets it was ridiculous

cal: 3600
water: 1 gal
2 g kre-alkalyn multi, b complex

sounds like your doing good, strong nearly double my cals >.>

[BPP]

today was memorial day obviously, and my gym and both job's were closed so i had no access to the proper weight training equipment for my workout so i just did plenty of cardio to substitute.

i mowed the lawn at a brisk pace (90 degrees with 10000000% humidity) took about 45 min

21 min on the bike moderate pace
1.6 miles (2 laps around the small block) in 12 min
21 more min on the bike

diet was fairly clean except for the chipolte burrito, but that is it.

when i did the cardio i was sweating buckets it was ridiculous

cal: 3600
water: 1 gal
2 g kre-alkalyn multi, b complex


lulz chipotle is sick


otherwise gjdm

[ftwrestler]

sounds like your doing good, strong nearly double my cals >.>

i need to start training muay thai more. my hands are getting worse by the week.


lulz chipotle is sick


otherwise gjdm

chipolte is awesome. i almost never walk away from that place hungry, unless i take the food home :p

[BPP]

i need to start training muay thai more. my hands are getting worse by the week.



chipolte is awesome. i almost never walk away from that place hungry, unless i take the food home :p

every time ive had chipotle, ive gotten sick

0/3 = never again

[ftwrestler]

every time ive had chipotle, ive gotten sick

0/3 = never again

that is understandable

got swine flu brah???

authentic mexican food will do that to ya lol

[BPP]

that is understandable

got swine flu brah???

authentic mexican food will do that to ya lol

nah, havent touched it in a year

[ryan6966]

nver had chipotle gunna have to try it
i'm looking into a muaythai only gym by my house, depnding on $$$

[ftwrestler]

nah, havent touched it in a year

i dont blame you

nver had chipotle gunna have to try it
i'm looking into a muaythai only gym by my house, depnding on $$$

whur you at bruh?


today i did a little jump training and went to cardio kickboxing class and muay thai and did some sparring

jump training:
3 sets of 20 jumps for distance
3 sets 1 min quick jumps straight up
3 sets triple jumps down and back 35 feet each way
3 sets 4 jumps for height

1 min rest in between sets 2 min rest between exerxcises


cardio kickboxing was about 1 hour of 3 min rounds of heavy bag work with some ab exercises and light timing worked in

muay thai went great.

we worked on a lot of counters with kicks and crosses

the real story was in sparring.

we starting with 5 min of light timing. Timing=20% speed and power all technique. My partner was "new" he had been training off for a good year. The dude was throwing bombs and hooks with all sorts of power and kicks as hard as he could with no shin pads. This mother ****er thought we were in Thailand, finally i got sick of his **** and checked his kick no shin pad. I didn't give a **** but he limped around for a min, and then was good. He still didn't get the message and kept up with his bull****, so i clinched him and threw him away from me to get some distance and he drops and double legs he.....IN MUAY THAI CLASS WTF? I was like, dude what the hell are you doing? Neal was like, what the ****? 20 push ups. and for the rest of the timing i kept jabbing him in the face before he could move

then i sparred 4-3 min rounds.

my first round was with big bill bad ass. I pretty much spent 3 minutes tripping him when ever i could and jabbing his face into oblivion. he has a nice mouse and bloody nose. I am done training with *******s, i can be one right back. :mad:

i found out today that all of my jab training is coming to benefit me :D, for the first time, no one a sparred with beat the **** out of me. In fact i did some of the beat with my jab. None of my combos went over 3 hits and they all started with the jab. i was moving in and out really well and using my jab as a stun weapon. In fact Neal complimenting saying it was looking a lot faster and was very quick

the second sparring partner was a little thrown off by the quickness of my gym. I kept moving in and out with the jab and throwing in a jab to the body and quick cross. my main problem was my hands were not glued to my face like they should be. i got peppered he and there and he landed some nice kicks, but all in all my jab was very successful.

third guy was a BJJ purple belt and we just stood and banged. I would say i landed more shots and definitely shoot it up with the jab

the forth round was a nice in out jabbing session, but u got caught a lot. the guy was very experienced and he lit me up if i ****ed up, but he did compliment my jab afterwords

great night. i happy to know that i actually have a weapon in my stand up arsenal.

[ryan6966]

good night dude
i hate guys that take spar and are dickheads(mostly bjj in my experince) but im usually not good/strong enough to pay them back lol
oh and im in so cal

[ftwrestler]

good night dude
i hate guys that take spar and are dickheads(mostly bjj in my experince) but im usually not good/strong enough to pay them back lol
oh and im in so cal

oh never mind then lol

[ryan6966]

oh ok
have you looked into judo anymore?

[ftwrestler]

oh ok
have you looked into judo anymore?

yeah i am still looking, but there are not any gyms in the area.

i got 2 prospects but none of them are answering their phones :mad:

[ftwrestler]

today was just a strength/power day

my body was very tired from the past two days with the intense cardio i had been doing.

strength program: 5x5

hang cleans: 135,140,145,155,160

lat pulldown: 150x5

leg press: 410x5

shrugs: 225 bar bell shrugs x5

deadlifts 5x3: 225, 275,275,285,305

DB bench 1 sets of 5 80lb db's

power upright rows: 135x5



later on tomorrow i will do some endurance for my shoulders and traps

water :1 gallon
supps: 2 g kre, multi, b complex
cals: 3200

easy day

i also worked 16 hours.

[ftwrestler]

brb going to muay thai

[ftwrestler]

never mind on the muay thai, i seemed to have misplaced my ankle brace so i will be training at the crib tonight :mad: :(

[ryan6966]

never mind on the muay thai, i seemed to have misplaced my ankle brace so i will be training at the crib tonight :mad: :(

sucks so bad when you get ready to train and something last minute cancels it >_<

[ftwrestler]

sucks so bad when you get ready to train and something last minute cancels it >_<

wiggity wack son

so i did some boxing drills and hiit and moderate cardio instead because of the no ankle brace thing

boxers walk-5 min
in and out jab- 5 min
boxers walk-1.5 min
boxing slip walks-2 min
in and out jab-1 min
slip walk-2 min

i kept up each one at random for another 15 min

then i did 5 min of throws with a blue resistance band on my support beam in the basement
bad news i broke 2 resistance bands from throwing to hard, good news is i throw hard and i have 6 blue bands lol

5min 30sec HIIT on the bike 20sec on 40sec off
10 min mixing up the drills i did earlier
15 min moderate cardio
5min30sec HIIT on the bike 20sec on 40sec off

still bummed i could not go

edit: also i did

3 sets of an arm shoulder trap circuit 1 min rest in between circuits
circuit:
25lb db arnold hammer curls x20
25lb db overhead triceps extensions x20 each arm
25lb db front raises x20 each arm
12lb db lateral raises x20 each arm
25lb db shrug x50

then 10 min of holding my arms out straight and turning my torso (also called sprinklers) great for shoulder endurance

[ftwrestler]

this morning is did 35 min of cardio

15 on the stair master 20 on the bike

then my usual 5x5 circuit taking me 22 minutes

it is cardio, muscular endurance, strength and power all rolled into one, i love it love it love it

DB bench press: 80lb db's
lat pull: 165 lbs
leg press:415
military press: 160lbs
shrug: 450lbs machine shrug
squat:245lbs


my traps feel swole. i love it.

i may do some neck work later tonight, i am still at work right now. i have a rant about my academic advisor i will post later :mad:

[ftwrestler]

light mma class, let the guys hwo had fights get their work in

45 min off BJJ light rolling and then i left

i ran 4 miles and did this resistance training workout

4 sets of 20 hammer curls 25lb DB
4 sets of 20 triceps extensions 25lb DB
4 sets of 20 push ups

i did each of the three and rested one min

i got my personal training cert from my college in the mail so now i have all 3 certs to show off :D

cals: a lot lol
water: 1 gallon
supps creatine and a sobe no fear energy drink (tasty) multiu, b6, b complex

[ryan6966]

i would like to get some type of personal training cert, but i think i might wait till im in better shape and stronger

congrats on getting your 3rd cert

[ftwrestler]

i would like to get some type of personal training cert, but i think i might wait till im in better shape and stronger

congrats on getting your 3rd cert

buy the ACE book and study it

that is all you have to do. I will be getting my ACSM as soon as i can

[ryan6966]

buy the ACE book and study it

that is all you have to do. I will be getting my ACSM as soon as i can

is it pretty easy to understand?
thanks, i just might do that..i saw it on their site but the deluxe package was pretty expenisve

[ftwrestler]

is it pretty easy to understand?
thanks, i just might do that..i saw it on their site but the deluxe package was pretty expenisve

just get the book, i am sure it is on amazon

honestly i never read the book and i passed the test easily


ran 4 miles in a relaxing 40 minutes, and stretched for 45 minutes

cheat day for nutrition

3500 cals
water: 1.5 gallons
supps: 6 fish oil, multi, b complex, chromium, zinc, b-6, 2 g kre

got more stuff

[ryan6966]

Thanksfor the help, I'm going to check it out.

[ftwrestler]

today was strength training and BJJ/grappling

usual 5x5 circuit
DB bench press: 80lb db's
lat pull: 165 lbs
leg press:415
military press: 160lbs
shrug: 450lbs machine shrug
squat:245lbs

in bjj class our purple belt was sick/injured or something and could not teach so our blue belt (who is very very good) taught the class

we warmed up with severl guard passes, setting up triangle/armbars, doing rolls, and sprawls.

we really concentrated on the scissor sweep from guard.

we did sever variations and then worked the pendulum sweep and a kimura sweep from guard

then we did 2 sets of 6-2 minute round of quick sparring. 6 people would stay on their back and the top guy would rotate and then in the second set we all switched. We went utill a guard pass/weep/submission and the reset, no one passed my guard and i passed everyone elses at least once.

billy horne aka Mojo was there, he is a local pro fighter who is very good and has a solid ground game and i got to spar with him after our little 6 2 min rounds.

we had an open roll of 6 min rounds.

i went with Mojo the first time and i basically was cautious and would not enter his guard and made him get into mine and it was a 6 minutes scramble. once we ended up on north sound (me on bottom) and i had a body lock and i exploded and swept him and got into side control but he quickly regained his guard. i got a rear naked choke and subbed me once, because i tried for a half guard sweep.

he said my guard is nice and very slick with the sweeps i know and he said if i calmed down and was not so anxious i would not make as many mistakes if any. I was HYPED!!! i felt like i was a bjj god

the next i sparred with i entered his guard cautiously and backed out and made him get into mine, as soon as he tried to passed i slipped in a triangle but i threw it off, so i backed out. he again tried to enter my guard and i pushed him off turned sprawled and shucked his arm and took his back. the remaining session was me working for the RNC. at the end of the round i went for the armbar and got swept to my half guard and i swept him to his.

next round was MMA and the dude literally just laid there for minutes peppering me with meaningless shots, lulz he said he was pulling a tito ortiz

last round was with dan "the weapon" our 170/huge 155er. his wrestling is solid so we always have fun scrambling. it was MMA. i started in his guard and started throwing some GnP, he tired for a sweep i and used my base and shucked his legs by to side control, and then he tried for a sweep and hooked in a double leg but i wizzared him and peeled him off me. and he stood up and traded for 2 seconds locked up and i pulled guard and tried for a sweep and got into his half guard he scrambled and moved me to full and tried for and arm bar i pushed him off and he tried for a single and again i stuffed it with a whizzar. we stood i threw a jab and double legged him and exploded and tossed him to the ground. the double leg was deep. i landed in side control, i got mount he gave me his back and the rest of the round was me switching from mount to his back working my GnP, i def dominated and i was hyped.

my wrestling was suberb and my positioning was great. i am 100% ready for a grappling tourney.

[DONJUANPIMPIN]

Nice session. Why is your wrastlang so good. How long you wrestle for

[Clark_Kent]

Nice session. Why is your wrastlang so good. How long you wrestle for

It's not really that good. He is just lying on the interwebz.

[ftwrestler]

Nice session. Why is your wrastlang so good. How long you wrestle for

been wrestling for 7 years now.

2 year middle school, 4 high school, 1 junior college. I am not anything special. i gave state guys a hard time, as do i give nationals guys a hard time, but i am not by any means the best. I have a wicked take down defense from always being the smallest guy on the team and having to defend bigger guys take downs all the time when sparring and live wrestling with my team.


It's not really that good. He is just lying on the interwebz.

lolocaust

well, i'm never going to make a career as a wrestler that is for sure

[DONJUANPIMPIN]

So question is are you a wrestler or a wrastlar

[ftwrestler]

So question is are you a wrestler or a wrastlar

both?

[ryan6966]

sounds like a good class..do you have a competiion in mind?

[ftwrestler]

sounds like a good class..do you have a competiion in mind?

anything that has no-gi lol

[ryan6966]

anything that has no-gi lol

try icompete dot org
it has 100s of listings for grappling and bjj tournments all over the country
that is where i found the next one i'm doing end of the month

[ftwrestler]

try icompete dot org
it has 100s of listings for grappling and bjj tournments all over the country
that is where i found the next one i'm doing end of the month

will do.

[ftwrestler]

try icompete dot org
it has 100s of listings for grappling and bjj tournments all over the country
that is where i found the next one i'm doing end of the month

every time i search it, it gives me past events, how do i search current events?

[ftwrestler]

today was a light ab day. my fiance leaves for a national guard trip in a week and i want to spend some time with her

3 sets of 15 ab twists 10lb med ball
3 sets of 15 toe touches with 10 lb med ball
3 sets of 15 crunches
3 sets of 15 leg lifts

all done in a continuous circuit

cals: 2800 i had 1.5 lb salad :D
water: 2 gallons
supps: 1g kre, multi, b-complex, chromium

[ftwrestler]

6 more classes till I graduate :D

so far today i have done some 5x5 resistance training

hang cleans: 135,140,145,155,170
BB shrugs: 265
deadlifts 6x3: 225,225,225,275,310,330
power upright row: 135x5
leg press: 410X5
lat pull: 150,150,150,165,165
DB bench: 80lb DB's 1 set of 10 (minor chest work)


will do abs/cardio when i get home from work in 30 min

[ftwrestler]

finishing up yesterday i did an ab routine and my stationary bike (an actual bike on a trainer) has a flat tire so did not use it.

i did 30min of continuous ab work.

30 ab twists with 10 lb med ball
15 toe touches with 10 lb med ball
20 crunches
25 upper body twists while laying down w/25lb DB
30 floor wipers
20 leg raises
1 minute of leg rotations

repeat all of this until i reach 1 half hour of work

i felt a nice fatigue in my core

[ftwrestler]

i found a grappling tourney to go to. It is the ohio grappling challenge in ft union ky on july 11th. i will be competing in the 149.9 or feather weight division Intermediate since no wrestler allowed in the beginners. I am confident that i will be able to place because of my wrestling, but i am not going to count my chickens before the hatch lol

so now my log will get a little more serious in the fact that i am now calorie counting and doing 2 more cardio sessions a week.

i also found out i have 6 more classes till i graduate with my associates (by December of this year) and i also got a college rewards credit card (my first). holla

brb building credit

[ryan6966]

i found a grappling tourney to go to. It is the ohio grappling challenge in ft union ky on july 11th. i will be competing in the 149.9 or feather weight division Intermediate since no wrestler allowed in the beginners. I am confident that i will be able to place because of my wrestling, but i am not going to count my chickens before the hatch lol

so now my log will get a little more serious in the fact that i am now calorie counting and doing 2 more cardio sessions a week.

i also found out i have 6 more classes till i graduate with my associates (by December of this year) and i also got a college rewards credit card (my first). holla

brb building credit

sounds good man, looks like we wil be getting ready for our tournments about the same time.

you dont want to be a sandbagger? lol there was a guy in my novice divison my last tournemnt and he came in 2nd and said 'oh i forgot to put on the application ive wreslted for 10years'

have fun with the credit..but not to much

[DONJUANPIMPIN]

Make sure you don't go crazy with the credit. Well go crazy just pay it off or most of it every month. Stack that credit than American Express be knocking on your door and your credit score will be like 700

[ftwrestler]

sounds good man, looks like we wil be getting ready for our tournments about the same time.

you dont want to be a sandbagger? lol there was a guy in my novice divison my last tournemnt and he came in 2nd and said 'oh i forgot to put on the application ive wreslted for 10years'

have fun with the credit..but not to much


Make sure you don't go crazy with the credit. Well go crazy just pay it off or most of it every month. Stack that credit than American Express be knocking on your door and your credit score will be like 700

i plan on buying only gas and bb.com purchases with it :D

in other words....essentials lol

[ftwrestler]

so yesterday i ended with a cardio kickboxing class and a muay thai class.

the muay thai class was very low impact and very technique based because there were alot of new guys there.

we drilled a lot of elbows and 1-2-3 combos

cardio class was a bunch od intervals and rounds of burpee with weights, press and pulls, shadowboxing, bag wort ect ect.

i also ran 2 miles when i got home

all in all 2hrs and 45min of activity

total cals: 2200
sups: kre, multi, b complex, 6 fish oil.

weight: 160, still got a nice 6-pack. :D

i got 11 lbs to go. the real cut begins the week of july 4th.....no fair:(

[YesThatGuy]

How long do your workouts last?

What kind of rest do you take in between?

Do you feel you are maintaining your muscle mass with all of the training and cardio you do?

Thanks in advance!

[ftwrestler]

How long do your workouts last?

What kind of rest do you take in between?

Do you feel you are maintaining your muscle mass with all of the training and cardio you do?

Thanks in advance!

my strength 5x5 days last 25min tops i do it in a continuous circuit no rest and i take 48hrs rest on strength, and i take 72hrs after power days

then my power day(wednesday) lasts 1hr

yes i maintain a good amount of muscle mass, but more importantly strength.

to be honest in preparing for grappling the best cardio i can do IS grappling which is not a very catabolic activity in nature so i try to keep all of my cardio mimicing grappling matches. Of course i still do a long 4-5 miles run here and there but unless i am preparing for a fight there is no reason for me to do extended cardio for a 6 min BJJ match.

[YesThatGuy]

Sounds great! I want to start emulating your lifting routine.

I'll go through your log and figure out which day is a power and which day is a 5x5.

5x5-day
rest-day
power-day
rest-day
5x5-day

something like that?

[ftwrestler]

Sounds great! I want to start emulating your lifting routine.

I'll go through your log and figure out which day is a power and which day is a 5x5.

5x5-day
rest-day
power-day
rest-day
5x5-day

something like that?

i do

5x5
rest
power
rest
rest
5x5

[YesThatGuy]

hang cleans: 135,140,145,155,170
BB shrugs: 265
deadlifts 6x3: 225,225,225,275,310,330
power upright row: 135x5
leg press: 410X5
lat pull: 150,150,150,165,165


okay, so I do a set of hang cleans and when I'm done with the set I jump straight into the shrugs...etc........etc?

[ftwrestler]

okay, so I do a set of hang cleans and when I'm done with the set I jump straight into the shrugs...etc........etc?

no not on the power days, i take 2 min between each set on power days

[YesThatGuy]

no not on the power days, i take 2 min between each set on power days

is what I quoted a power day? :( whoops

[ftwrestler]

today i did a nasty 45 min core work out, some very light cardio, and some forearm and neck training

i got up at 530 and went to the morning cardio class, but neal had left for germany with rich that morning so they let me teach :D and i did a core workout.

we set the round time for 1 min activity and 1 min rest and went nuts.
the exercises included:
planks, and side plank holds
6 inches w/butterfly variations
floor wipers, upper and lower body and both at the same time while holding a med ball
holding the crunch position while i moved you around
crunches, toe touches, rock the boat, ab twists and more

no rest

later at night i ran 2.5 miles next to my fiance while she power walk (slow pace)

then i did some forearm and neck training

40lb wrist curl 3x15
15lb wrist extension 3x15
25lb neck curl 3x12
25lb neck extension 3x12

work overtook my plan to go to bjj and neal is out of town so no bjj tomorrow

good news is my package from bb.com came

buy 2 get 1 free cycle support and various samples

i have a package from a certain planet of nutra wink wink in route

and i just got hooked up with 3 bottle of the 11-oxo clone straight test. (i already got 1 bottle myself)

bout to run an 8 week cycle of it.

cals: 2200
water: 2 gallons
supps: multi, 6 fish oil, zinc, b-6

[ftwrestler]

today i did some light cardio and some anaerobic conditioning plus some weight training, as i said before neal is in germany so no BJJ this weekend.

i ran 1.5 miles for light cardio before i lifted weights.

my usual full body 5x5 circuit
DB bench press: 80lb db's
lat pull: 165 lbs
leg press:415
military press: 170lbs
shrug: 450lbs machine shrughttp://forum.bodybuilding.com/newreply.php?do=newreply&noquote=1&p=339994611
squat:245lbs

i also did a small core workout right after my circuit

18lb med ball chops 15 each side
blue resistance band straight arm upper body twist 12 each side
15 18lb med ball slams


there is a 150 meter stretch by my house that is all up hill, it is 1/6 of a mile from my house so i jogged there and did 10 sprints up the hill and jogged back down with a 10 sec stretch in between sprints

it was a nice work out then i jogged back. it was the first time i had sprinted since i hurt my foot.

cals: 2400
supps: 1 scoop cycle support, multi, zinc, b-6, 6 fish oil
water: 1.5 gallons
weight: i am 160lbs soaking wet while wearing shoes socks, ankle brace, shorts and boxer soaked in sweat :D

[ryan6966]

looks like a good day
think i'm going to do some spsrints tomorrow morning

[ftwrestler]

i am going to take today as a rest day, but i will post activities. 158 this morning.

[ftwrestler]

finish up sunday it was a mini cheat day

2800 cals
2 gallons water
a little more sodium than i wanted

supps: REDuction sample, multi, 6 fish oil, 1 scoop cycle support



i went for a nice little walk and played fetch for a while with my boarder collie tess. I wanted to see how long it would take her to bring back the tennis ball if i disused it. lol

i threw it 200sumthin feet and she still almost caught it haha (i threw discus in high school)

[Clark_Kent]

finish up sunday it was a mini cheat day

2800 cals
2 gallons water
a little more sodium than i wanted

supps: REDuction sample, multi, 6 fish oil, 1 scoop cycle support



i went for a nice little walk and played fetch for a while with my boarder collie tess. I wanted to see how long it would take her to bring back the tennis ball if i disused it. lol

i threw it 200sumthin feet and she still almost caught it haha (i threw discus in high school)

du som sppell cheking

[ftwrestler]

just finished weight training

i increase some of the weight i work with this time

my usual full body 5x5 circuit
DB bench press: 80lb db's
lat pull: 170 lbs
leg press:415
military press: 170lbs
shrug: 475 lb db's
squat:247.5lbs

i don't like to do more than 5lb increases per week, i feel i get greater strength gains while maintaining my usual form. small increments ftw!

just had a huge 4 cup salad with various veggies, an apple, 8oz of vanilla soy milk and an orange

i plan of doing some volume training on my arms later in my shift here at my internship because i don't usually have anyone to train on Mondays because it is getting close to end of the term.

volume training ...why you might ask.....why not???

[ftwrestler]

du som sppell cheking

that is how you spell it brah, firefox checked it for me HA

[Clark_Kent]

that is how you spell it brah, firefox checked it for me HA

So you stopped using the tennis ball?

[ftwrestler]

So you stopped using the tennis ball?

no i threw it like a discus

[Clark_Kent]

no i threw it like a discus

So you talked about it with your dog?

[ftwrestler]

So you talked about it with your dog?

huh?

i think you just mind ****ed me

[Clark_Kent]

huh?

i think you just mind ****ed me

Discused.

[ftwrestler]

did some arm training,

reverse barbell curl 45lb 3x15
alternating arnolds 12.5lbs 3x25
concentration curls 35 lbs 3x12 each arm
triceps pull down blue resistance band 3x15
two handed triceps extensions 25lbs 3x25
one arm in front of face triceps extension 25lb db 3x12

i did one set of everything back to back and rested for 1.5 min and then did the other and so on until i reached 3 sets.

i hates doing arms, which shows how bored i got lol

brb watching cowboy bebop

[PartyRaiser]

Props to you ftwrestler. Ever since I'm visiting the MMA section I've seen posts of you putting in work. Good job, 5 starred your log.

[ftwrestler]

Props to you ftwrestler. Ever since I'm visiting the MMA section I've seen posts of you putting in work. Good job, 5 starred your log.

thank you


finishing up yesterday i went to BJJ

i did technique in my gi but took off for sparring. for technique we did some triangle drills, half guard sweeps and half guard passes. we also worked the knee bar from half guard.

we did 6 rounds of 1 min sparring situational 1 person in the other half guard. my half guard got passed 2 times. 1 time by a purple belt (not ashamed) then by a 275lb dude mostly muscle (not ashamed), i took the back of 3 people and submitted one, then we switched roles and i passed 5 peoples guards and got swept 1 by the purple belt but i scrambled and got back into neutral.

then we did 5 min rounds of sparring and i went with the purple belt first, i played to my strength and attack from netural. i got his back once but he scrambled and got to side mount, i swept him 2 more time but he escaped pretty quickly. he was never in any danger but neither was i. mainly because i stayed away from his guard and contained him in mine. cheap....yeah it was lol but i thought i rolled well and smart.

next roll was with a pro guy who was solid on the ground and we were basically scrambling the whole time until we ended up in neutralhe tried for a pass and i just slapped him by and kept his back for a good 1.5 minutes

the last guy was another pro with all his wins by submission, he was pretty slick but my positioning was better, he said his worst part of his game was his wrestling. i kept him in mount most of the round and he defended my subs pretty well, i almost kimura'd him once and almost fell into an armbar. he almost got out of my mount once by using the back door bt a spund around and switch my hips and got him right back into it.


while i was rolling with the purple belt i went for a single and had it locked and then looked to slip under the leg and sweep him but instead i caught a knee and bit a chuck of my tongue off, it is deep and was bleeding a lot, but i forgot my mouthpiece and that is what i get. no stitches needed

[ryan6966]

i got elbowed and busted my lip, with my tooth poking through.
scrambling=my favorite part of grappling

[BPP]

thank you


finishing up yesterday i went to BJJ

i did technique in my gi but took off for sparring. for technique we did some triangle drills, half guard sweeps and half guard passes. we also worked the knee bar from half guard.

we did 6 rounds of 1 min sparring situational 1 person in the other half guard. my half guard got passed 2 times. 1 time by a purple belt (not ashamed) then by a 275lb dude mostly muscle (not ashamed), i took the back of 3 people and submitted one, then we switched roles and i passed 5 peoples guards and got swept 1 by the purple belt but i scrambled and got back into neutral.

then we did 5 min rounds of sparring and i went with the purple belt first, i played to my strength and attack from netural. i got his back once but he scrambled and got to side mount, i swept him 2 more time but he escaped pretty quickly. he was never in any danger but neither was i. mainly because i stayed away from his guard and contained him in mine. cheap....yeah it was lol but i thought i rolled well and smart.

next roll was with a pro guy who was solid on the ground and we were basically scrambling the whole time until we ended up in neutralhe tried for a pass and i just slapped him by and kept his back for a good 1.5 minutes

the last guy was another pro with all his wins by submission, he was pretty slick but my positioning was better, he said his worst part of his game was his wrestling. i kept him in mount most of the round and he defended my subs pretty well, i almost kimura'd him once and almost fell into an armbar. he almost got out of my mount once by using the back door bt a spund around and switch my hips and got him right back into it.


while i was rolling with the purple belt i went for a single and had it locked and then looked to slip under the leg and sweep him but instead i caught a knee and bit a chuck of my tongue off, it is deep and was bleeding a lot, but i forgot my mouthpiece and that is what i get. no stitches needed


lol @ biting off a chunk of tongue

GJDM

[ftwrestler]

today was my fiances and mine 5 year anniversary. so i took the day off except for mowing the lawn. I did hill sprints with the lawn mower lol

we relaxed most of the day and made a meal together

we made a mushroom risotto laid on top of 5 different kinds of mushrooms and wilted spinach w/ a red/black pepper crusted fillet mignon.

weight was 159-161 ish throughout the day

2.5 gallons of water
2800 cals
supps: kre-, cycle support, and multi

[ftwrestler]

today i am lifting for power and if possible



i ran 3 miles before my shirt started this morning

10 min mile
6 min mile
10 min mile

later on i lifted my usualy power lifts i will post it later on

[ryan6966]

congrats on the annvisery, we are about to hit 3yrs in sept.
nice running.

[ftwrestler]

congrats on the annvisery, we are about to hit 3yrs in sept.
nice running.

i hope it lasts forever for you...and me....

wut?


powerlifting:5x5

80lb db bench 1 set of 5
hang cleans: 135,145,155,165,180
Barbell shrugs: 275x5
deadlifts 6 sets of 3: 225,225,275,305,315,345
power upright rows: 135x5
lat pull down: 150,150,165,165,180

i will probably do some core work tonight and i may run a mile when i get home.

my 11-oxo is on the way and should be here by friday (i hope)

[daYDreAmErX]

Hey there,

I used to take citrulline malate and beta-alanine when I was into powerlifting and I still have containers from these products. Are they any good for MT training and conditioning ?

Thanks :)

[ftwrestler]

Hey there,

I used to take citrulline malate and beta-alanine when I was into powerlifting and I still have containers from these products. Are they any good for MT training and conditioning ?

Thanks :)

hell to the yes they are.

i have 1.5 kilos of beta alanine in the stash

citrulline is just too damn expensive for me lol

[daYDreAmErX]

hell to the yes they are.

i have 1.5 kilos of beta alanine in the stash

citrulline is just too damn expensive for me lol

OK I have primaforce stuff... what should I take/dose/when ?

I used to put that into my Cytomax + water bottle in the gym, now what ?

[ftwrestler]

OK I have primaforce stuff... what should I take/dose/when ?

I used to put that into my Cytomax + water bottle in the gym, now what ?

just follow the directions

6-8g per day of beta alanine/ does not metter when you take it.

4-6 of citrulline 2-3 before/2-3 after

cytomax?

just be careful taking 6-8g of beta alanine at once, too much and you will feel like someone is sticking your whole body with needles, especially the bad parts

[daYDreAmErX]

just be careful taking 6-8g of beta alanine at once, too much and you will feel like someone is sticking your whole body with needles, especially the bad parts

I know ;)

[ftwrestler]

I know ;)

i took too much and tried to bump uglies and it was very interesting.....O_o

[Imperfection]

I know a little any questions ask away will attempt to answer. Or pm me

[DONJUANPIMPIN]

I did some duckunders today. I thought of you....... wait.... yeah i did..... no gay

[ftwrestler]

I know a little any questions ask away will attempt to answer. Or pm me

about what? lol

what knowledge do you possess?

finishing up yesterday i ran a mile just to stay active and did some core work:

3 sets of 15 baseball swings each side with a blue resistance band
3 sets of 15 10lb med ball chop
50 crunches 3 sets of 50 ab twists with 10 lb med ball

cals: 2600
supps: cycle support, multi, 6 fish oil, kre
water: 2 gallons

[ftwrestler]

today was a lighter day just stayed active, neal is still out of town and i am not fond of the other teacher's teaching style for muay thai so i did not attend class

i did some intervals

1min jump rope
1 min 25lb db hammer curls
1 min jump rope
1 min press and pulls with 25lb db
1 min jump rope
1 min 25lb db hammer curls
1 min jump rope
1 min bear crawls
1 min jump rope
1 min bear crawls
1 min jump rope
1 min bear crawls

i did that till i reach 27 minutes

i then ran 2 miles in 16 min while only breathing through my nose (holy **** did that suck) i feel it works as poor man's altitude training. (i got light headed)

i then i practiced my shot in slow motion for a good 15-20 min.

cals: 2600
water: 2 gallons
supps: cycle support, multi, kre, 6 fish oil

[ryan6966]

nice lil caveman training
i<3 bear crawls lol

[ftwrestler]

nice lil caveman training
i<3 bear crawls lol

i will do more tonight with hand/ankle weights

they are pure awesome


this morning is did

4 sets of 15 each side baseball swings with blue resisitance bands each side
4 sets of 15 shoulder throws with blue resistance bands each side

32 min on the bike at moderate pace

my diet today has been solid. no cheats so far.

my weight is holding steady at 158, but that is because neal is out of town. i will probably be at 155 or less by the end of next week.

[ftwrestler]

finishing up yesterday i actually made it to BJJ on time


we worked a lot of leg weaving from the standing position we set up sweeps leg lock, and then from up down we did the same


i rolled 3 times 2 times gi 1 time no gi

1st time was with a brown belt and it was one big scramble i got submitted in the last 10 seconds because i reversed and armbar but he locked in an omoplata but i rolled out and he works a wrist lock and got it.

the second time was with a blue belt and he locked in a kimura while i was in his guard and i used it to pass to side mount and then it was me controlling him from there and half guard for the remaining time. while i was rolling with him he grabbed my gi and it ripped.....wtf??? i ust got this thing an it ripped, i am going to call the company at some point this weekend and ask what can be done about this

last time was a white belt and i mauled him. subbed him by arm bar, rnc, and kimura in 5 minutes. but he was the only other guy there.

cals: 2700ish
water:2 gallons
supps: 2 scoop cycle support, kre, multi, 6 fish oil

[ftwrestler]

i found a garage sale with mass exercise equipment

i am about to make an offer


GrghtXWfVYM


IT'S A CELEBRATION BITCHES!!!!!!!!!!!!!!!

[ftwrestler]

so i looked at the exercise equipment at the garage sale and it was all broken lol


yesterday i did some weight training but i did not have access to the gym as i usually do so i had to improvise

instead of having my usual rest sets i did 1 min conditioning/cardio in between instead of rest, i took 2 min rest between exercises

barbell bench press 3x15: 135lbs
1 min bear crawls
1 min moderate pace on the bike

barbell military press 3x15: 105lbs
1min bear crawls
1 min mod pace on the bike

leg extension 3x15: 120lbs
1 min bear crawls
1min mod pace on the bike

leg curls 3x15: 70lbs
1 min bear crawls
1 min mod pace on the bike

one arm lat row 3x15 each side: 40 lbs
1 min bear crawls
1 min mod pace on bike

3x50 calf raises 20 sec rest

i ran a 5:56 mile before

and a 6:15 miles after the weight lifting

yesterday was kind of a cheat day

weight is at 157
cals: 3000
water: 1.5 gallons
supps: kre, cycle support, multi, 6 fish oil

[ftwrestler]

today i had a horrible allergy attack.


I have downed almost 3 gallons of fluids and had plenty of sodium to retain water but i am still horribly dehydrated.

i took some benadryl and i am about to pass out. I am taking today off. and will come back strong tomorrow

[daYDreAmErX]

How is ephedrine working for ya ? It helps with my allergies and it doesn't make me look like a zombie.

[ftwrestler]

How is ephedrine working for ya ? It helps with my allergies and it doesn't make me look like a zombie.

well i cant really get that stuff, because it is a controlled substance in the usa

[daYDreAmErX]

well i cant really get that stuff, because it is a controlled substance in the usa

Ephedra =/= ephedrine... I think ephedrine is legit.

[ryan6966]

hope you feel better and have a good night

[ftwrestler]

Ephedra =/= ephedrine... I think ephedrine is legit.

oops well i dunno where i can get any...but i will be fine tomorrow

i lost 2 lbs in water lol prob through my nose haha

[winthorpe]

well i cant really get that stuff, because it is a controlled substance in the usa
Canada is your friend.

Subbed, by the way. Good training log here. You seem to be a conditioning freak like me, more so even. I'm looking to get back into things after a bit of a layoff and you give me good ideas and motivation. Cheers.

[ftwrestler]

Canada is your friend.

Subbed, by the way. Good training log here. You seem to be a conditioning freak like me, more so even. I'm looking to get back into things after a bit of a layoff and you give me good ideas and motivation. Cheers.

thank ya sir

strength training: continuous full body circuit 5x5

DB bench press: 80lb dbx5
lat pull: 150,150,165,165,175
leg press: 410x5
military machine press: 170x5
shrug: 80lb dbx5
squat: 245x5

i have a job interview for a personal fitness trainer position at the YMCA today, very hyped

[ryan6966]

GL with the job interview

[ftwrestler]

GL with the job interview

they called me back for the second part of the interview, i need to make a mock program and run a mock client through it. :D

piece of cake

[ryan6966]

does it pay pretty well? full time?

[IzRiot]

GL wit da interview.

WoOOOO Hah!

[ftwrestler]

does it pay pretty well? full time?


GL wit da interview.

WoOOOO Hah!

turned in the program it was nice, i liked it


finishing up yesterday

i went to BJJ and we learned a lot of moves that are not legal in the tournament atmosphere

we drilled a spine lock and a couple different calf locks/crushers

sparring was nice

i rolled with a purple belt and he tapped me with a darce after i fought itfor a good 30 sec, then i locked in a guillotine on him but he said i was far from tapping him lol

everyone else i rolled with i pretty much out positioned, and got mount on at least 2 times, i submitted two people

1 Peruvian neck tie and a tepee choke

[ftwrestler]

yesterday was super boring. i mostly laid around watching tv waiting for a call from the ymca and waited for training to start

at 630 i went to conditioning class, which is basically 1 hour of intervals and round training at a high intensity. I soaked 2 shirts

at 730 muay thai class, we worked on some boxing combinations then gradually added them to apply to muay thai, i got to work with the advance muay thai students on clinch grappling after class because of my grappling skill. i tripped a few, and the tripped me. it was a blast. I soaked another shirt

diet was relatively clean

2800 cals
2.5 gallons of water
supps: 6 11-oxo, 4 7-keto, 2 scoops cycle support, 6 fish oil, 1 multi.

[ftwrestler]

just went on a 3.5 miles walk with my boo kiddles

[daYDreAmErX]

Hey man I used the bodybugg to check an intense MT session and it gave me 2400 cals for 2 hours.

That can't be true :eek:

[ftwrestler]

Hey man I used the bodybugg to check an intense MT session and it gave me 2400 cals for 2 hours.

That can't be true :eek:

lol

if it was non stop activity then it is possible

it is pretty easy to burn 1000 in one hour believe it or not.

[ftwrestler]

finishing up yesterday i made it to bjj on Wednesday for once.

we worked a lot of half guard sweeps from bottom, we also worked my personal favorite pull guard guard when shooting for a single to get the single. i love that ****.

i rolled continuously for 5x5min rounds for conditioning. i rolled a 6th round with a new guy to show him a nice sequence (i showed him full guard pass to half guard to an Americana)

i rolled 2 times in a row with another good wrestler i subbed him once in an arm triangle the first time and second time we were so sweaty i could not get anything locked in, but i had an arm bar working when the second round ended

i rolled with an advanced white belt and i tapped him with a triangle and a RNC the dude was 6'2 220 so i was proud of myself

i then rolled with a blue belt, and before i did the instructor told me to try some new things and not be afraid to get subbed. so i worked a lot of my wrestling into this one. i pulled half guard to get this single real quick and we ended up in the scramble and i tried for a head and arm sweep but he landed on top of me and worked the arm triangle on me, i got stuck. it was not enough to tap me but we were stuck so i tapped anyway. we reset and i tried to toss him but he ws too big and strong so we scrambled and i tried to get mount and we swept me and took my back and i bridge high and spun and got in his guard, he tried to get a kimura and slipped it and got into his half guard and moved to get a knee bar and i tapped him.

i then rolled with a pro guy who is primarily stand up but has a solid ground game and i controlled him very well and got mount a couple times.


i was very happy with my ability to avoid the RNC and survive. the blue belt was about 230lbs and it was all upper body too especially forearms. the dude is massive.

cals: 2800
water:2 gallons
supps: 6 11-oxo, 4 7keto, 4g beta alanine, 2 g kre, multi, 6 fish oil.

[ftwrestler]

today was purely conditioning/weight loss

i did 15 min on the the treadmill at 4mph to warm up

then 20 min on the bike mod pace

i then did an interval weight lifting system today. i picked 3 exercises and performed them in a 3 set no rest circuit and then 10 min of mod cardio, there is no rest at all, even between the 10 min of cardio and the circuits before after.

circuit 1:
one arm row 40lbx15
25lb hammer curlx15
hamstring curl 65lbx15
10 min on the bike
circuit 2:
50lb bent over row elbows outx15
overhead triceps extension two blue resistance bands x15
leg extension 130lbsx15
10 min on the bike
circuit 3:
upright row 75lbsx15
15 plyo push ups
15 10lb med ball chops each side
10 min on the bike
circuit 4:
12lb db lateral raisex15
25lb db front raisex15
40lb db shrugx15
10 min on the bike
ran 1 mile
10 min of jumping rope

then later before bed i did 20 more min on the bike

yay!

2800 cals
2 gallons of water
supps: 6 11-oxo, 4 7-keto, 6 fish oil pills, 1 scoop cycle support, 4g beta alanine, 2g kre alkalyn, multi

[ftwrestler]

i went for a 2 miles run before work....why only 2 miles....

because my thermostat says 97 degrees, which is bull****!!!!

i started sweating when i stepped outside.

[ryan6966]

it's starting to heat up here alot too, maybe get to the pool tomorrow, looks like your BJJ trianing is going well, what day is your comp?

[PartyRaiser]

Good luck with your training now that it's getting hotter outside. I usually like it, but training does get a bit harder during the summer.

I'm gonna open my training log soon, hope to see you there too. :)

[ftwrestler]

it's starting to heat up here alot too, maybe get to the pool tomorrow, looks like your BJJ trianing is going well, what day is your comp?
it is on july 11th

for some reason my body is back up to 158 and wont go down, i am going to reassess my diet an see what the problem is, but i look lean as hell which is weird.

Good luck with your training now that it's getting hotter outside. I usually like it, but training does get a bit harder during the summer.

I'm gonna open my training log soon, hope to see you there too. :)

i will def check it out



finishing up yesterday i did do more then the 2 miles i did before work because i felt like it would be over training, that would make 8 high impact days in a row.

cals: 2800
water: 2 gallons
supps: 6 11-oxo, 4 7-keto, 1 scoop cycle support, zince, chromium, multi, 6 fish oil, 4g beta alanine, 4g kre alkalyn

[ftwrestler]

sup guys

the reason i have nt posted is because we went on a camping/kayaking trip over the weekend

we went of various hikes and canoed about 16 miles

my diet was not perfect but i will be fine

all of my supplementation was as usual

i will answer all of my pm's as fast as i can

and war Sanchez!!!!!!!

[PrettyPinkDonut]

dude cut out all carbs except from fruits and vegetable for a few days and youll drop weight like crazy....i weighed in at 152 this morning

[ftwrestler]

dude cut out all carbs except from fruits and vegetable for a few days and youll drop weight like crazy....i weighed in at 152 this morning

i know how to cut weight.

i need to be 149 by july 11th

i am not pressed for time

and i am 157 right now. i can make it with just water weight

[PrettyPinkDonut]

i know how to cut weight.

i need to be 149 by july 11th

i am not pressed for time

and i am 157 right now. i can make it with just water weight
oh i just read above you said something like "im at so-ans-so and i just cant get down"
wasnt questioning you cutting intellegence lol

are you fighting?

[ftwrestler]

oh i just read above you said something like "im at so-ans-so and i just cant get down"
wasnt questioning you cutting intellegence lol

are you fighting?

not until septemberish, it will be a b-level mma fight.

well my universal piece of crap weight set at my house only goes up to 220lbs in plates soooo here is my weight session

deadlifts: 6 sets of 3
135,220x6

db flyes: 25lbs db 3 sets of 12

one arm row: 70lb db 5x5

shrugs 70lb db 5x5

i will hit shoulders, upper back and quads tomorrow. incidentally we have a mandatory 4hr training session at the gym starting at 6, where we will be arranging things with neal

my guess he is tired of people stealing his lessons and teaching them at their gym.

[BPP]

gluck with the grappling brah, workouts are lookin good


the program you set up for me is freakin BALLS bro, feelin great and even my golf game is better

[ftwrestler]

gluck with the grappling brah, workouts are lookin good


the program you set up for me is freakin BALLS bro, feelin great and even my golf game is better

sweeeet

i am glad to here it

HOLY SCHNIKIES...(i am bringing it back)


I did 2.5 straight hours of grabblin at moderate intensity, 1 hour a high intensity, .5 hours at maximal

it was absolutely insane

i was actually tired while rolling, i actually slowed down. i was startled. i could not remember what tired felt like LOL

i will type it up tomorrow, right now i am going to eat the 4lbs i lost right back into me and then go to bed. i was 157 when i walked in and 153 when i walked out lol. and i drank half a gallon while there :eek:

ballin' :cool:

[ftwrestler]

i have had a few computer problems which has kept me from posting the last 1.5 days

today i went to MMA/conditioning class.

we worked a lot of clinch work and a nice guard pass to a arm triangle

i sparred one round of boxing and did great. my head movement is a little slower but i have been concentrating on grappling so much that it is expected. My conditioning is great

2300 cals
2 gallons of water
supps: 6 11-oxo, 4 7-keto, 6 fish oil pills, 1 scoop cycle support, 4g beta alanine, 2g kre alkalyn, multi

weight this morning was 156

i promise a more detailed log in the future but i am busy with trying to find a job that wont give me the run-around.

[ryan6966]

YMCA job didnt workout?

[ftwrestler]

YMCA job didnt workout?

no it didnt and that is good because i didnt not want the job all too much

i have an interview with bally's tuesday, i hope this one works out because i really want to work in a club environment

wednesday i forgot my ankles brace so i had to roll light

we did a lot of butterfly guard submission and sweeps. this will be handy as i have no idea what to do from butterfly guard lol. I am terrible at it. it takes away from my flexibility.

since i forgot my brace i rolled 3 times a 1/2 my normal pace. 2 guys i totally dominated, the third guy subbed me with a RNC because i could not bridge on my weak ankle but other than that i did fine.

2800 cals
2 gallons of water
supps: 6 11-oxo, 4 7-keto, 6 fish oil pills, 1 scoop cycle support, 6g beta alanine, 2g kre alkalyn, multi

[Ben6485]

do any tourney's lately?
I'm pretty sure I'll be doing one in mid July

[ryan6966]

GL with ballys, my buddy works there as a PT and enjoys it.

[accelerative]

no it didnt and that is good because i didnt not want the job all too much

i have an interview with bally's tuesday, i hope this one works out because i really want to work in a club environment

wednesday i forgot my ankles brace so i had to roll light

we did a lot of butterfly guard submission and sweeps. this will be handy as i have no idea what to do from butterfly guard lol. I am terrible at it. it takes away from my flexibility.

since i forgot my brace i rolled 3 times a 1/2 my normal pace. 2 guys i totally dominated, the third guy subbed me with a RNC because i could not bridge on my weak ankle but other than that i did fine.

2800 cals
2 gallons of water
supps: 6 11-oxo, 4 7-keto, 6 fish oil pills, 1 scoop cycle support, 6g beta alanine, 2g kre alkalyn, multi

Good supps your taking.

What's your favorite PreWO?
BTW Sub'ed! :D

[ftwrestler]

Good supps your taking.

What's your favorite PreWO?
BTW Sub'ed! :D

personally i don't take preWO i think the are the worst waste of money


GL with ballys, my buddy works there as a PT and enjoys it.


it looks like a fun place

do any tourney's lately?
I'm pretty sure I'll be doing one in mid July

this one in july will be my first



there were some blackouts in cinci after a bad storm and i will post back as soon as possible.

i am going to help set up some local muay thai shows right now

[Croaker]

You should fly out in August to Vegas and compete against me.

We will be in the same weight division, except I am kind of soft instead of lean and muscular.

[ftwrestler]

well the last few days are ****ed lol

i did some good workouts but i don't remember most of them so i am going to salvage the rest of this log by trying to post everything i do from now on.

i started summer classes today and on top of 40 hr a week i should be pretty busy. my gym is closed for renovation so technique and conditioning are on me.

this morning i did resistance training and 20 min of cardio.

5x5 full body continuous circuit

DB bench : 80lb db's
lat pull down: 160lbs
leg press: 410
military press: 160
shrug: 245lbs
squat: 235lbs

stairmaster 20 min: hr 145-155


breakfast: 2/3 cup broccoli
1/4 cup brown rice
1 italian sausage (no homo)
4 cherries
1 small plum
1 12 oz glass of chocolate milk

supps: 2 7-keto, 2 straight test, 1 NAC, 2 milk thistle, 3 fish oil, 1 chromium.

off to work

[PrettyPinkDonut]

lol at tagging italian sausage as no homo

[ftwrestler]

lol at tagging italian sausage as no homo

if i didn't some one would have jumped on that sausage (no homo?)

lunch:

1/2 cup celery
1/4 cup edemane soy beans
8 tricuits
6 cherries

snack: a diet shasta (delicious)

supps: 3 fishoil, 2 straight test, 2 7-keto, zinc, b-6

edit: i believe i have pulled a muscle in my back helping a 400lb patient out of a wheel chair lol

i will be fine by thursday if i do it right. i will do plenty of yoga this week to sort this out.

[ryan6966]

fat person in wheel chair: help me out
me: sorry ma'am they didnt teach me that at security guard school, let me go get someone qualified *smile*

[ftwrestler]

fat person in wheel chair: help me out
me: sorry ma'am they didnt teach me that at security guard school, let me go get someone qualified *smile*

lol

dinner:

2 chicken spinach sausages
6 triscuits
1/2 cup mixed veggies
1 plum
supps: 1 straight test, 2-7keto, 3 fish oil, multi, cycle support, 1g kre, 4g beta alanine

i then proceeded to do 1.5 hours of yoga concentrating on my back

i then had 1 glass of milk before bed

[ftwrestler]

waking up this morning my back is very stiff and it hurts. it feels exactly like it did yesterday, which is good because the pain is always the worst in the morning so if it feels like it did yesterday that is an obvious improvement

it still sucks don't get me wrong, i am going to do my sun salutation for my back and some simple stretches and then hop on the bike for 30 min

my weight as of this morning was 156 down from 160(Sunday was my last cheat day.)

i feel good and hungry

[IzRiot]

waking up this morning my back is very stiff and it hurts. it feels exactly like it did yesterday, which is good because the pain is always the worst in the morning so if it feels like it did yesterday that is an obvious improvement

it still sucks don't get me wrong, i am going to do my sun salutation for my back and some simple stretches and then hop on the bike for 30 min

my weight as of this morning was 156 down from 160(Sunday was my last cheat day.)

i feel good and hungry

the very idea of back stiffness makes me cringe, i guess laying in bed for 14months will traumatize a person. stay safe buddy.

[ftwrestler]

the very idea of back stiffness makes me cringe, i guess laying in bed for 14months will traumatize a person. stay safe buddy.

it sucks and i will thanks,

the inteview went great and they invited me back to take them through a randomized training program of their choice. I GOT THIS. i am very excited

i did 5 min warm on then bike with 25 min of HIIT 20 sec on 40 sec off

breakfast:
chicken spinach sausage
2.5 cups of mixed veggies
1 peach

snacks: 1 cup chocolate milk
5 triscuits

lunch:
2 sesame sticks
1/4 cup soy beans
1/4 cup dried cranberries
1.5 cups mixed veggies

i am so hungry it sucks. lol the lack of carbs has hit me hard today but that just means it is working. 157 on a full stomach

[ftwrestler]

dinner: 1/2 parmesan crusted pork chop
1 cup various veggies
1/8 cup pasta
1 cup milk
total supps for the day: 5 straight test, 6 7 keto, 9 fish oil, zinc, b-6, chromium, multi, calcium, cycle support, NAC, milk thistle

i finished yesterday with 5 min warm up on the bike, then 20 min hiit on the bike 20 sec on 40 off, then 25 min continuous cardio

i am ****ing sick of the bike

[ftwrestler]

i got the personal training job i am just waiting for a conformation call from the manager i will be working under.

very hyped

breakfast:
1 flax wrap
1/4 cup chili (healthy steak and kidney bean stuff)
1 cup frozen broccoli

snack:

spinach chicken sausage
orange

lunch: apple pecan salad at max&ermas (celebrating new job) it is very healthy i used no dressing but i had some blue cheese crumbles (good as hell)

dinner: salad with 1 cup lettuce, 1 cup carrots, 1/3 cup celery, 1/4 cup cranberries, 1/4 cup soy bean, 1 tbsp vinaigrette

before bed one glass of milk

supps: 5 straight test, 6 7 keto, 9 fish oil, zinc, b-6, chromium, multi, calcium, cycle support, NAC, milk thistle

i am trying to motivate myself to get on the bike, i am ****ing sick of it.

my back is almost 90% and i will be able to run tomorrow.

i am might just do 25 min hiit and a **** load of push ups before i got to bed.

i just took 6mg of melatonin so i hope to hit the sack hard tonight

[ftwrestler]

back feels better

still wating on the call from bally's :mad:

ran 2 miles
then a resistance band interval/circuit

do 3 sets of each exercise contiuous no rest
lat pullx10
chest flyesx10
transverse adduction of the shoulderx10
10 min on the bike
front raisex10
body squatx25
lateral raisex10
10 min on the bike
triceps extensionx10
lunge to RDLx10 each leg
biceps curlx10

breakfast:

4 lettuce wraps each with 1 oz of roast beef a little whole grain mustard and 1/2 of a slice of smoked gouda
1/2 cup carrots and one green apple

[ftwrestler]

got the call but i missed it while i was at work, they gave me a number to call forthe new location and the situation it is going through. very excited and i will call tomorrow

[YesThatGuy]

So you landed the Bally's job? Congrats!

[ftwrestler]

So you landed the Bally's job? Congrats!

thank you. it is definatley (<---probably spelled that wrong) a step in the right direction

[ftwrestler]

dinner:

1/4 cup rice
1/2 cup steak and kidney bean chili
1 banana

supps:

25 min of hiit training on the bike 15 sec on 30 off

supps: 1 straight test, 2-7keto, 3 fish oil, multi, cycle support, 4g beta alanine

i have started cycling off creatine to enhance water loss

before bed: 2oz of steak jerky

[ftwrestler]

breakfast:
2 eggs
2 turkey sausage links
banana
1/2 cup broccoli

ran 3.5 miles in 30 min

supps: 2 7-keto, 1 chromium, 3 fish oil, 2 straight test, 1 nac, 2 milk thistle

after run i had a 12oz glass of chocolate milk

[ftwrestler]

oh and i was 154 this morning

[ftwrestler]

lunch:

6 triscuts
1/8 cup rice
1 oz cajun ground beef
4oz jerky
1 white plum
1 stick of celery
1/2 cup carrots

supps: 2 7keto, 2 straight test, 3 fish oil, zinc

dinner:
6oz steak
2 riblets
1 potato
1 apple
1 ear of corn
supps: 2 7 keto, 1 straight test, 3 fish oil, 1 multi, chromuim 1 cycle support 4g beta alanine

dinner was my 4th of july celebration

midnight snack: some va-jay-jay

i did 45 min of yoga before bed.

[ftwrestler]

woke up and did 1 hour of yoga and worked up a good sweat doing that

breakfast: 3oz steak
1 cup broccoli
1 ear of corn

ran 3.2 miles

resistance training:

70db one arm bench 3 sets of 5 each arm
70db one arm row 3x5 each arm
resistance band front raise 3x10
resistance band lateral raise 3x10


that is all i did, i am still hesitant with core work because of my back

lunch:
salad with 1/2 cup lettuce 1/8 cup soy beans 1/8 dried cranberries 1//2 cup carrots and a little balsamic vinaigrette


dinner: was a god awful mess of 4th of july based meats....i don't really wanna talk about it haha

supps: 5 straight test, 6 7 keto, 9 fish oil, zinc, b-6, chromium, multi, calcium, cycle support, NAC, milk thistle

[ftwrestler]

woke up at 156 and took today as a rest day