Tuesday
Mid Work Day workout
5x20 belt squats - I’m not sure how much the weight equates to. I have 230lbs on it, plus weight of machine’s arms… Maybe 250+ total?
100 reps of Leg Extensions
Took less than 10 minutes. I just strapped in to both machines and went until I hit the rep goal.
Tuesday night
Made to class for first time in awhile. It was standup week, lots of throws and takedowns. Rolled with a specific purple belt for first time in months. Always fun to see progress, as I got a sweep from DeLaRiva and transition to bow and arrow. Nearly got the submission, but you could see it in his eyes. He wasn’t going to give it to me. Ran out of time.
Wednesday
Incline Camber Bar Bench
10x145
10x145
5x195
3x3x215 - pretty cool that this was a one rep max a few weeks ago
20x145
Rope Pulldowns with Fat Gripz
100
Lunch… over a 1lb of pork ribs with package of rice.
Keeping it to Bis/tris today. Have to move some furniture into new house.
Basically a circuit of 25lb curls and Kickbacks or dips.
On food side, breakfast was a protein bar and lunch is a 1lb of candy… or, pork belly burnt ends from the neighborhood food truck. Have to somehow finish the day with a protein/fat coma.
A little behind on updates. I’ve been consistent with training, although, less program and more lift heavy things in awkward ways. It was a nice break for the week, but will be hitting chest again tonight.
Some highlights:
Continuing to feel good. Seeing more of abs lately, which calls for me to actually train them. I’m really bad at training them, as in I never do.
Tuesday
30 reps of ab wheel
BJJ class - mostly drilling. Lots of white belts, so the sparring wasn’t very difficult. Just worked butterfly and balloon sweeps and resetting to open guard, which kinda pissed off my opponent. 
Will be hitting chest/back today and moving back to straight bar form NG camber.
One of the best tips I heard for this: train them FIRST. You can’t skip the first exercise, but it’s VERY easy to skip the last one.
I may have to start this. I thought putting my ab wheel in my office, two feet from my seat would motivate me….
Hah! It’s like how I’ll put the laundry hamper full of clean and folded laundry in front of my kid’s bedroom door and they’ll walk AROUND it to get into the room.
Hahaha! Ironically, my oldest folds our laundry and puts in front of our bedroom doors. I always ask her why she can’t take the 10 extra steps and put in closet.
Already knocked out 50 reps of an wheel today.
Chest/Back
Incline bench
10x135
10x155
5x185
5x205
2x225 - PR
KB Rows
10x10x80lb bell
Thursday
50 Hanging leg raises
10 toe to bars
Seated OHP
5x135
3x155
2x175 - might be a seated PR?
Lat Pulldown
5x15
Med Ball OHP
3x5x100lb ball
Will hit more farmer carries with heavy ball tonight
Update on some food.
Skipped breakfast
Lunch - 12oz sirloin and two eggs on English muffin
Dinner - 1lb of ground pork and lamb, cabbage and two eggs
Sunday
Leg Ext.
10x20
Incline Bench
10x135
10x135
10x155
10x175
7x185
6x185 - failed 7th rep for first time in ever
20x135
Cable Flies
2x20
Pulled my right hammy a bit a few days ago grappling. Someone did a double under and tried to stack me. Being flexible and stubborn I pulled down on their neck as hard as I could with hamstrings until they gave up and I went for sweep, hurting my hamstring in process. Kept it to leg extensions just to get work in.
Chest and triceps pump was insanely counter productive for pressing
Monday
First time training at my main academy in a long time. Rolled with the purple belt who was my first roll on day 1 of BJJ. He tried to sweep me with DLR, I berimbolo’d out into side control and knee on belly. Quickly switched grips and dug my knee in, he rolled away and I already had lapel grip for a bow and arrow. That was 30 seconds into 5 minute round. From there he turned on the pace and we fought and fought and messed around. He got me in a toe hold twice, I got him in a knee bar.
LOL, I’m just a white belt but our second degree professor let us roll.
I got six 6 minute rounds in at our main school today. It’s a comp school, with a fifth degree Brazilian. First roll was with a 300lb 6’5” brown belt. Somehow survived, but took all of my conditioning. Next five rounds were just trying to breathe.
I’m going to another school tonight for a lighter class. Should be dead tonight.
Also found my dexa from nearly a year ago. I was 20lbs lighter, but not as lean as I am now. I’m very curious to see where I’ll end up at end of this. Gonna try and make an appt for end of month.
Three BJJ sessions in two days kicked my butt. Took yesterday off, which gave me the realization that I approach this all wrong.
When trying to lose fat, I up my activities and reduce my calories. The issue is I always want more food to help with recovery. I’m changing too many variables and it’s hard to control calories consumer when grappling, weights and being generally active. When I decide to take a rest day, I usually am not nearly as hungry. Therefore, I should train less and just not eat as much vs. more activity and balancing meals. The latter approach would be ideal if I just did traditional cardio and weight routine.
This is such a BIG realization, and a hard one. We always wanna burn the candle at both ends to try to get to the goal faster, but all it does is make us crash. When calories are down, recovery is down, so training HAS to go down. It’s why we gained in the first place: to have that wiggleroom.
I might’ve read something along these lines form you, but it hit me the night before writing this. Like, duh. Quit training so damn hard and you won’t be hungry. If I always trained that hard, it would be different, but ramping up activity while decreasing food is dumb.
I blame it on reading Goggins book every winter break.
Who’s gonna carry the boats!
Moved all the gym equipment to new house. So… hard to workout. Also, wife and kids are sick… so haven’t had much last few days.
Gonna dig out a Kb to try and get something in, but keeping cals low since activity is low.
Stay hard
