Deuce's Training Log

[Deuce7788]

Hey guys,
I'm on lunch break at work, typing on my cell so this won't be to long of an intro. My mma training has been sporadic for a variety of reasons the past couple years, but I got my stuff together now and decided to log my training to keep me accountable.

As of right now I'm wrestling for my universities club team 3x week and will b adding bjj/striking/mma bak in 3x week starting sat. Also will b lifting, stamina workouts and dieting. I'm going to log all of it, even if I'm the only one to read it. The first official update will b tonight after wrestling

[Deuce7788]

Ok, what's up all you lurkers... For starters, yes this is a log, but I will also be writing down whatever else I'm thinking about at the time of writing. So feel free to sift through my BS and get to the details.

Also, give tips on what type of format you'd like to see, because I know these first few will be messy and ****ty to read...sorry, I WILL clean it up.

A little about me that I don't think I got to in my original post....

I'm 21, been wrestling for 8 years now, 4 yrs of BJJ always no-gi, so no belt, sorry guys, and moved onto mma training 2 1/2 yrs ago. The mma training has been sporadic like I mentioned, but I made the most of it. I've been lifting weights since I was 12, but recently took 1 1/2 -2 months off of everything due to a meniscus tear in my right knee. It's a little weak, but it's holding up for me.

Some stats:
5'6"
215 lbs as of today(give or take 2-3 lbs, scale is weird)
Idk my bodyfat, but its not too high, but I'm not cut up either, I will get some pics up soon.
I will post measurements up tomorrow as I'd like to do everything on empty stomach in the morning, and since I've been out of the gym, I will start adding lifting stats as I perform them.

Schedule is looking like this at the moment:

Monday-grappling(5pm), striking(6pm), conditioning(7:15), sparring(7:45)
Tuesday-wrestling (6-8pm)
Wednesday-same as Monday
Thurs/Fri-Same as Tuesday
Saturday-MMA/grappling(2-4pm)

I have a wrestling match next weekend I think, and I also plan on going to rhode island for the NAGA tournament on Feb 13.

I work Mon-Fri 8-430 so I'm anticipating missing a lot of those 5pm grappling classes, hopefully I will make atleast half of the class or so, but I'm going to talk to my boss tomorrow about shifting my time back an hour on those days so I can work 7-330 instead.

As you can see I got a lot going on, and I need to find time to do strength and conditioning. After all these years of lifting to get big, I'm going to put my ego aside and follow Eric Wong's conditioning program. Due to the time my gym closes, I may have to start grinding out 5:30am workouts. We will see how I feel in the morning, normally I'd be asleep by now, but I went grocery shopping after practice and made my lunch for tomorrow. I will get into a lot of detail with the strength and conditioning in future updates.



So I was about 20 minutes late for practice due to snow/traffic, but got a good 1 1/2 hours in anyway. They were already doing some hard top/bottom drilling when I got there, so stretched out and jumped in. Ended up going with one of our heavyweights for the whole time, which is always good because he's incredibly strong and explosive. We drilled a lot of hammer locks, which is good because it's one of my favorite moves, but also sucks cuz now my shoulder is killing me. We went live for about 45-60 minutes with no rest periods, which I hate because I always end up hurt by the end. But its a great workout none the less. I did decent from the bottom, and some of my stuff from top worked better than others, but I felt like I sucked in the neutral position today. I worked what I've always called a black-eyed pea, which is probably not the correct name, but its from on top when you hold the guys arm out and post your head in back of his armpit and use it to turn him over. That was my go-to move today, as I seemed to be telegraphing pretty much everything else I did. I feel like my muscles got fatigued much faster than usual, probably due to not eating much before practice. Which leads me into my diet today...

DIET

Now I hadn't officially started any specific eating program yet, but....

6:45-granola/yogurt bar (running late)

9:00-half a bag of trail mix with dried fruit

12:00-2 turkey sandwhiches on 12 grain bread

3:45- other half of trail mix bag

5:15- 2 tablespoons of honey, and two mouthfuls of the pasta my mother was cooking, before I ran out the door. (Think this is why I fatigued so fast today)

9:00- 1 1/2 scoops whey

I drank water all day, but not enough, I think it was only 2-3 .5 liter bottles. I will go drink a few glasses before bed, but I'm shooting for anywhere between 1-2 gal a day. I also had a lowcarb monster energy drink before lunch.

Tomorrow for breakfast I will be having

1/2 cup of oats, with some lowfat yogurt, peanut butter (all natural), cinnamon, and protein powder added in...(all i have is chocolate and chocolate mint, so I don't think this will taste that great lol)

Sorry for the long post, but had a lot to say to start off...I will work on a better format for thoughts in upcoming updates....

[Deuce7788]

Morning update from cell phone.

Didn't get much sleep last night, pretty tired, but no soreness. Woke up 20 min later then usual so I will do those measurements tonight instead.

Had my breakfast I mentioned in last post, very tasty. Chicken stir fry for lunch with broccoli,garlic,onions,brown rice and lentils. Almonds an walnuts for AM snack and an apple for after lunch snack.

Sorry for paragraph form on diet but its easier on phone.

I get out of work at 430, head to school for wrestling 6-8 and then will head to gym for a stability workout along wih a hiit bodyweight complex

[Deuce7788]

Update...

Last night practice got canceled...not 100% sure why, but I was sore and exhausted anyway. Got home from work at 5 and intended on taking a 2 hour nap and going to lift, and ended up sleeping till 8am this morning.

DIET

830am- 1 1/2 scoops protein powder, apple

12:00pm- Brown rice w/ lentils, 1 chicken breast w, onions and broccoli

5pm-haven't eaten yet but think I'm going to make some chili or something like that, maybe not I'm suppose to be going out to eat around 8pm. The place we are going to has 112 different beers on tap so I'm going to try and not go crazy.

TRAINING

got to mma/grappling session around 2:10, left around 3:40ish. Didn't do any stand up, all BJJ. Did pretty well for my first day back in a while. Had 2 submissions by heel hook on two different people, 1 knee bar and 1 arm triangle. I spend a lot of the time trying to be patient and waiting for counters. I think I'll start to pick up the intensity soon. I was always more of a defensive grappler, but I'm going to give the aggressive tempo a shot and see how that suits me. I did tap a few times. Once to a kimura from side mount, I let him take my arm because I was focusing on trying to set something else up, and he ended up getting it pretty tight. I also tapped to an arm triangle (I think) Not sure, my face was stuffed into his shirt and couldn't really see what was going on. I didn't gas at all which was pretty sweet. The last 20 minutes I spent helping a new kid out. He had some questions so I took him aside and taught him some stuff from side mount.

After I get a quick bite, I'm going to head to the gym and lift. I'll report the exact workout either tonight or tomorrow.

On a side note,
People need to start posting in here. Because I'm gonna be here daily for a LOOOONG time, so might as well get to know me a bit. :)

[Deuce7788]

TRAINING

Everything was body weight only. Will do this 3x a week for 2 weeks, to get everything back in working order from the long lay off.

1) Push ups w/ feet up on chair supersetted with prisoner squats [30s of rest inbetween supersets]

30 pushups/30 squats
23 pushups/30 squats
13 pushups/30 squats

2)1-leg stiff-legged deadlifts [30s rest]

12/12/12

3)Prone Bridges [30s rest]

60 seconds (had a rough time)
60 seconds (After 25s or so I had to keep switching back an forth from feet to knees)

4)Cobra's

3 min in total broken up into sets of however many seconds I could do...no longer then 10s rest inbetween tries.

5)Supermans

8 reps held for 10s*

I was on hard wood, so I stopped doing these as it was hurting my kneecaps


Glad I decided not to skip the body weight phase, as my muscular endurance has dropped quite a bit. This should let me have a flawless transition into heavy lifting in 2 weeks, without hurting myself.

[8212116]

hey mate,

just a few quick questions

WTF is a cobra?
is there a reason that your food intake is so low?

[Deuce7788]

Hey good question.

A cobra is when u lie down on your face with you hands by your sides (palm down) and then you lift your legs/arms/chest/head off the floor so basically only your hips are in contact with the floor. Takes the appearance of a cobra rising up...You then hold that for however many seconds. I did 3 min total broken up into 4-5 sets i think.

The diet isn't that low, I just haven't posted exact amounts so it might seem that way. When I kept track yesterday I was at 1700ish without dinner or a b4 bed snack. I'll start writing down the actual macro breakdowns for you guys in a day or so when I link up my calorie counter on my phone with the actual website that runs it.

Also, I am trying to cut weight. No particular speed that it needs to be done by, as I have no fight scheduled, but I'm shooting to stay around 2500 cals per day.

[Deuce7788]

DIET

7:00am - 1/2 oatmeal, 3 big spoonfuls of yogurt, 1 tablespoon PB, 1 scoop protein powder, 1/2 handful of raisins

10:00 - Large nectarine, handful of Almonds

12:30 - Ground beef (around 8oz) stir fry with onions and peppers, Cut up sweet potato

3:30 - Apple, handful of walnuts

9:00 - Was starving after training had 2 mouthfuls of pasta then moved downstairs lol, cup of chili, 1 1/2 cup of the left over stir fry, 1/4 cup of brown rice w/ some lentils

TRAINING

Grappling 5-6
Was teaching a new guy some moves for half the class, rolled live 4x, twice with new guy, just let him try stuff and worked my transitions. 2nd guy I arm triangled fairly quickly, then restarted and got him in a nice bicep crush. Going to start seeking out the better grapplers from now on.

Striking 6-7:10
Lot of stamina stuff. Different combo's for around 3 min at a time, then some partner work with bobbing and weeving. Same concept with diff combo's for the hour. Didn't end up sparring as we went right into the next set of things

Conditoning 7:15-7:45
30 seconds circuits, LOTS of different squats, pushups, crunches, leg lifts, jumping jacks, punches, etc we did a ton of stuff, I along with most others were covered in a pool of sweat.

At that point i showered and left because I was starving. On Wednesday I'll bring a light shake or something to sip on throughout practice so I can stick around for sparring afterwards.

Tomorrow

Diet will look roughly the same, I will keep track of the macros from now on and start posting them up for more detail. I have wrestling practice 6-8pm.

Bad news on the BJJ tourny, I messed the dates up, its actually this saturday so I can't go due to the wrestling tourny :(

ALSO..apparently Massachusetts is getting rid of amateur fights at the end of this month, so its either nothing or Pro now. Which blows because I won't get any warm up fights. On a positive note I'm just going to train even harder knowing my first fight will be on my pro record.

[Deuce7788]

DIET

6:45am - 2 slices 12 grain bread, 4 poached eggs
- 23.88g F, 43.54g C, 33.16g P

10:00am - 1 granny smith apple, 1/4 cup walnuts

12:00pm - 1 1/2 cups brown rice, 10 oz ground beef, 1/2 onion, 1/2 red pepper
- 54.93g F, 79.15g C, 79.97g P

5:00pm - 1/4 cup almonds

8:00pm - 1 granny smith apple

The apples and nuts come to 31.71g F, 52.85g C, 9,67g Protein

That totals 2177 calories, 110g fat, 176g carb, 123g protein

I'm F'n starving and will take in another 40-60g protein before bed along with w/e comes with it.

I need to spread the meals out a little better as I keep going into training viciously hungry. I'm also going to cut back on the nuts and add in some cottage cheese or protein shakes in order to increase my protein intake over 200 without going crazy on the calories.

Training

Got to the gym 45 min early tried to run through a bodyweight circuit and my legs started to immediately feel crampy. Ended up doing a few 75% sprints, 100 jump'n jacks, and 2.5 miles on a bike instead of the circuit. Wrestling started out slow paced and technique oriented, once we we started to pick up the pace, my quad started twitching again and I was trying to take it easy. My partner kept calling me a p*ssy and pushing me to go harder, and of course my leg cramped and it hurt like a b*tch. Spent the last half hour teaching this new kid who's english wasn't very good some basic moves and rules.

I was very good defensively today, I didn't get taken down at all while going live, but I sucked on the offensive. None of my setups were very effective today. Tips anyone? I like duckunders, singles, and Hi'C's

Bed soon, gotta be in work at 7am so I can get out at 3:30 and head to grappling. Wrestling tourny in 4 days....woot woot

[Deuce7788]

I'm hurting alllll over today. Didn't get much sleep either, will see how I feel after work. Don't want to kill myself going into the tournament.

[Deuce7788]

No updates yesterday, trained in BJJ on wednesday night but been sick since then. Yesterdays diet consisted of some sushi and a couple grilled cheeses throughout the day. Haven't left my bed much.

Hopefully the medicine i have will kick in soon because tournament #1 is tomorrow...

[8212116]

did you end up getting to the comp or you stilll in bed????????

[Deuce7788]

Yes went to the wrestling tournament, was up at 4:45am should have cut the weight, i ended up giving up 26lbs in my weight class, wrestling 235 but weighing in at 209.2 I just got back from watching the ufc fights, and way to tired to go into detail, but I went 0-2 due to stupid mistakes that I blame on not competing for so long. I was up 5-2 in the first match and got my self stuck, and i was up 2-0 in the second and ended up getting pinned in another reversal.

Very disappointed with my overall performance, I'll drop the 9 lbs this week so I don't have to deal with the extra weight this upcoming week. I think now that I got the first match jitters out of the way again I can settle in a bit, both losses were from me getting over excited mid match.

[Deuce7788]

Lack of updates due to being sick for a while now. I skipped out on mon and wednesday practices to rest up, but i continued to wrestle tues thurs an fri, as well as cutting from 209 to 196.6 for another tournament on sunday. Once again I went 0-2 due to retard mistakes. I'm gettin a feel for the college competition though, one match I lost in the 3rd period because I gassed out. That was a rough match, got elbowed in the face was bleeding all over the place, also rolled over my ankle. I'm pretty beat up today. I got 2 weeks to fix up all the errors before conferences.