Back to the Basics

[proc23]

This log is for me to keep track of progress, activities, and diet. Any criticism, comments, and advise is welcome.

A bit about me: I was training in MMA for about a year prior to a motorcycle wreck in 2007. I was training in Judo and a Muay Thai hybrid mixed with karate and TKD. When I had the wreck I broke my femur, cracked my sternum, collapsed me lungs and my femur went through my hip. After I had surgery and a plate put in my hip and a rod in my leg, I didnt do much for a few years.

I started back on my diet after hitting 240lbs in January, and started back training in jiu jitsu in late January.

Current weight 223
Current BF% ??
Goal weight ~200
Goal BF% ~10%

[proc23]

Gym:
20 minute elliptical warm up
Bench:
1 x 20 135
1 x 12 185
1 x 5 225
1 x 2 245
1 x 1 275
1 x 1 300
1 x 1 315 (failed but spotter helped just enough to keep moving)

Decline:
1 x 20 135
1 x 15 185
1 x 8 225
1 x 1 275

Dumbbell Flies:
4 x 20 30's

[proc23]

Jiu-Jitsu class 6:30pm - 8:00pm
Warm up 15 minutes
Drills 30-45 minutes

Gang wars 2 round shut out:
Submitted people with:
RNC
Guillotine
Key lock
Submitted by people:
None
1 on 1:
Submitted people with:
Triangle
RNC
Kimura
Submitted by people:
Straight arm kimura (forget name)
Arm bar (by instructor)

[proc23]

Weight at 4:30am: 220.6
Breakfast Protein Shake w/ skim milk - 210 calories
Lunch: Protein Shake w/ skim milk - 210 calories
Snack: Protein Shake w/ skim milk - 210 calories
Dinner: Krystal 2x bbq chick 2x corn pup ~800 calories

[proc23]

Gym:
T-Bar row
4x 20 100lbs
Lat pull down
3x 20 100 lbs
Rows:
4x 15 100 lbs
Cardio:
Treadmill
30 minutes 2.75 miles ~-445 calories

[proc23]

Weight: 220.3
Breakfast Protein Shake -210 cals
Snack Protein Shake -210 cals

[proc23]

Weight: 223.6 (Weekend overeating)

wont be able to go to BJJ class all week because of work.

[proc23]

5am workout
Chest
Bench:
1x 20 135lbs
1x 12 186lbs
1x 5 225lbs
1x 2 245lbs

Incline:
4x 20 135lbs

Cable crossovers:
3x 15 40lbs(each side)

Tris:
Close grip Bench
3x 15 135lbs
Skull Crushers:
4x 15 70lbs
Pushdowns:
1x 20 70lbs
1x 20 80lbs
1x 20 90lbs
Light cardio 10 minutes 4-5mph

Lunch workout:
25 minutes up/down stairs

Food:
2x protein shakes

[proc23]

A.M. Workout
Elliptical 30 minutes
Light abs 5-10 minutes
Breakfast: Protein Shake
Snack: Protein Shake
P.M. Workout
Stairs up/down 25 minutes
Lunch: Protein Shake

[proc23]

Dinner last night: Alfredo
A.M. Workout
Cardio: 30 Elliptical
Abs Light: 5-10 minutes
Edit: Weight 222

[proc23]

Dinner Last night: 2 hot dogs & Mac-n-cheese
Weight: 220
No AM workout because of work
Breakfast Protein shake

[proc23]

Yesterday Jits class:
Drills:
Flying armbar
Anaconda choke
Knee bar
mount escapes
Submitted people to:
Triangle
Arm Triangle
Anaconda
Keylock
Omapallata
(mainly worked positioning and transitions)

Got Submitted to:
Gullitene
Keylock (arm popped 5-6x hurts today)

[proc23]

Weight this morning: 216
Class last night:
Drills:
Flying armbar
Kneebar
Armbar from canopener
3 mount drills
Won from:
kimura
Americana
RNC
Neck crank
Lost to:
kneebar ( I am so ashamed )

[proc23]

Weight 215.8
Class last night:
drills,drills,drills...

Won with:
Nothing
Lost to:
Nothing
Pretty uneventful

[proc23]

Weight this morning: 212.4
BJJ last night:
Many, many drills worked a few submission drills but mostly escape drills from mount,back control, and half gaurd.

Won with:
arm triangle
rnc
ankle lock from someone trying rnc on me (forget name)
Lost to:
Nothing

Striking:
Worked many combos with bag and shadow boxing. Will pick up sparring next week.

[proc23]

Weight: 214.0
BJJ last Night:
Flying armbar drill
Anaconda drill
Knee bar drill
Mount escapes

Won with:
RNC
Arm bar
Lost to:
RNC
Ankle lock
Triangle
(I was really off last night)

[proc23]

Weight: 211.8
BJJ last night:
Drill as usual then rolling
Won with:
RNC
Ankle lock with person on my back
Shoulder smother with person on my back
Keylock X2
Kimura
Banana split hip crank
Lost to:
Nada

Striking:
Jump rope 3x 5 minute rounds
Worked combos and hip strengthening drills
Sparring 4X 5 minutes rounds
Sprints 4x 3 minute rounds
Abs 5 minutes

All in all a great night. Need to work on footwork a lot.

[proc23]

Weight: 209.2
Went to class 2x last week didn't log anything. Didn't have much time also my performance was rather poor. I need to finish up my diet and get to actually eating food again.

[proc23]

Current weight (after class): 208
Won with:
Triangle
Americana
Lost to:
Nothing

Side note did really good at maintaining good position and getting out of bad ones. Got the triangle from escaping mount.
Striking:
Combos, combos, and work a 60/40 stance a lot. 2 x 5 minute rounds of sprints killed me.

[proc23]

Weight today: 206.0

BJJ Last Night
Won with:
Americana with legs
Kimura
Heel Hook

Lost to:
N/A

Striking:

Worked pure technique. I felt a little more comfortable working the stand up and saw some good opening with my sparring partner.

[proc23]

Weight today: 205.6

BJJ last night:
Won with:
Americana
Americana from head arm control

Lost to:
Heel hook x2 (wtf)

Skipped striking as I am working 60+ hours this week and coming weeks and I was just so tired. Will go Wednesday.

[proc23]

Weight: 204.2
Bjj Last Night

Won/Loss:
Nothing

My rolling was pretty uneventful these 60+ hour work weeks are taking it out of me. I did maintain dominate positions most of the time, I think I got swept twice.

Striking got canceled.

[proc23]

current weight: 204.8

Bjj tonight:

Pretty uneventful again. I was just going through the motions (these 60+ hour work weeks are killing my energy),

Striking:
Worked form a lot. Sparred a bit and did sprints.

[proc23]

Current Weight: 203.4

BJJ:

Won with:
Arm triangle x2
Head in Key Lock
Key lock with legs from head/arm side control

Lost to:
Heel hook
Arm bar x2
something else but cant remember what

Really good rolls today. I rolled with a guy with 9+ years experience and lost 3 of those time to him but got him in the head in key lock.

Striking:

Worked combos and cardio A LOT. My punches looked a lot more crisp and snappy.

[proc23]

Current Weight: 202.0

BJJ Last Night:

Won with:
Kimura
Arm bar (gang wars)
RNC (gang wars)

Lost to:
Nothing. Though on last round of gang wars I was close to being tapped I had 2 guys on me. One weighing 230 the other weighing 270. Luckily a partner pulled one off me before too late.

Striking:
Worked purely on stance (60/40) and combos (1,2's, 1,2's strong side kick, and slip jab 4,3,2).

Overall great night hoping to get my stance and footwork on striking to where they need to be. Going to get to ~190 lbs and start looking for a fight. MUST WORK STRIKING!!!!

[proc23]

Current Weight: 201.2

BJJ Last Night:

Won with:
Triangle
Arm Triangle
Inverted arm bar

Lost to:
Arm bar
Americana

Striking:
Very basic stuff tonight lots of 1,2's and footwork. Then sprints, yes!

[Burtle005]

keep up the good work!

[proc23]

Weight today: 199.8

Bjj Last Night:

Won with:
Nothing

Lost to:
Arm bar x2
Arm triangle
RNC

In my defense the all the people I rolled with were 220 and up. 3 of those submissions were by a guy being a dick and just out muscling me and putting the submissions on as fast and as hard as he could (my throat still hurts from the RNC). Thats ok because Wednesday I am going to roll with him again only not be nice like I always am.

Striking:

Worked conditioning, up kicks and stretching mostly. We also worked a few combos.

[proc23]

keep up the good work!

thx

[proc23]

Weight: 200.0
Striking Yesterday:

Worked some different combos. Kicks have really improved per instructor. We also did 6 minutes sprint / bear crawl alternating every minute.

BJJ today:

Won with:
2x americana from the bottom
americana from top

Lost to:
Some damn neck crank
Triangle

Got to roll with a really good purple belt 3x he got me with the triangle on our last roll. I had a really hard time passing his open guard.