Thursday
Diet: very low cal. Intentional low day
Pull-ups with leg raise in each rep
30
Seated Strict Press
2x5x135
1x7x135
Pretty happy with this. Was shooting for 3x5, but had extra in tank
Lateral and Front Rais
Fat Grip Rope Tricep Pulldown
3x15
Airdyne
10 minutes
Cold plunge
5 minute
Overall feeling pretty good. Weight was 227after airdyne. Needs to lose 7. Tomorrow will be low cal day again, with Saturday being high cal around open mat in the morning.
Saturday
Open mat… on empty stomach
First roll - just played guard against new white belt
Second - purple belt, worked on 50/50 bolo entry. Was an intense roll, he kept trying to wrist lock me to advance position. I would invert and regaurd. Five minutes of no points or submissions
Third - purple belt. He came in hot. I was exhausted by end of 5 minutes. He got side control for a few seconds before I could invert out.
Fourth - Solid blue belt. He jumped into a north south and just laid on me for 5 minutes
Finally took a round off. That was 5 minute rounds with 1 minute break. My cardio is trashed.
Fifth - went against a mid weight black belt. I did my 50/50 bolo entry to back. As I was reaching up for back of his collar to take back, he grabbed my leg and knee barred me. He laughs and says desperate times. IBJFF rules don’t apply to open mat. He later got me in a half crucifix click choke.
I don’t remember rest. I got in 8 rounds in an hour. At end, I was light headed and had blurry vision, which was good sign I put enough effort out and can refeed.
Lunch is cooscoos, ham, bacon, feta cheese. I’ll hit ice bath shortly, then go for walk tonight.
Weight was 226 this morning.
Monday
Toes to bar
20
Incline bench
10x135
10x135
5x175
5x185
1x205 - whoops, dropped out of plane
Plate OH raise
25x25lbs
High Pulls and DB Raises
3x10x135 + 10 front and 10 lateral
Med Ball Squats
30x100lb + 3x15 Leg ext.
Dilemna Work
Air bike as long as possible, then pick up 100lb med ball and hold overhead as long as possible.
After 3 rounds, had to just hold med ball at waist, with no hand over hand grip. 10 rounds.
Ice bath x 10 Minutes
Started workout at 229lbs, ended it at 226. Workout took about 30 minutes.
Keep pushing
Wednesday
Belt Squats
10x90
10x90
10x180
10x180
5x230
5x270
5x270+ 40lb weight vest
Circuit
3 pull-ups
10 Fat Grip Straight Arm Pulldowns
10 Single Arm Cable Row
5x
10 minutes on air bike
Cold plunge
5 minutes
Belt squats felt great. Not sure how weight translates to actual squat, but I could do a lot more weight.
kept back work fairly light. Even though I’m cutting down through July, I’m still trying to focus on upper back and chest. That’s where my heavier volume work will be, while rest is geared towards maintaining. After July, assuming I successfully lean out for the first time in my life, I’ll be in a spot to intentionally add size.
Thursday
Went to BJJ class. Man, this might have been toughest class I’ve been to. It was comp readiness. 2 hours of essentially sparring.
-50% effort guard passing/retention x 2x5 minutes rounds
-80% close guard escape/submission from close guard x 4x5 minutes rounds
-Takedowns and reset after guard pass 3x5 minutes
-Sparring 6x6 minutes
Honestly, the close guard escape killed me. I usually jump up to standing position, because I can do it faster than opponent can grab my leg and shift to DLR/X/etc., but my opponent was a good friend who I haven’t seen in a year. We are both 6’4" 230ish. I basically spent 10 minutes deadlifting his weight, then doing an iso in the least advantageous part of movement (equivalent to bar mid shin).
Sparring was rough, I played guard and defense the whole time. I got a few sweeps early on, but my last two rolls were with people I have never taken too serious. My timing was off and overall just weak. I didn’t have energy to shoot for anything, so just laid there trying to pummel legs to maintain leg position.
Friday Morning weight: 222.7 (I just made weight by 2oz.) Keep grinding.
Friday
Was able to make it to a morning leg lock class. Always a fun, but scary class as you let people drill knee bars, toe holds, heel hooks, etc.
Today we worked backstep knee bars. Just one hour of drill, no rolling. Honestly, I don’t think I could have done sparring with my back the way it is.
Tonight’s workout needs to be focused on chest and shoulders. Maybe a long walk if I can swing it.
I started a subscription yesterday for Jocko Molk premade shakes. 180cals and 30 grams of protein. Such an easy and great start to day and taste great.
Despite feeling low energy, I’m not nearly as flat as I normally am with low cals. I’m assuming it’s because I pound electrolytes all day and have been consistent with Surge.
Decided to end Friday with maintenance calories and take night off. Was suffering low energy and achy muscles. Woke up Saturday feeling much better. Spent yesterday unpacking and cleaning out garage. Was a 100+ day and spent a lot of it in attic. I did stay very low calorie all day.
Breakfast - Molk, avocado toast with soft boiled eggs
Lunch - 3 left over barbacoa tacos with egg added to each
Saturday
Toe to bar
15
Incline bench
10x135
10x135
2x7x175
Cable flies
3x15
Lateral raises and bicep curls
5x10
My best friend and former coworker is in town this week. I tried to be strong, but I’ve given in to a few beers last night and today. We used to travel 4 days a week together. Lots to catch up on and drink about. Next week will be brutal cutting for comp.
Back at it this morning. No surprise, spent last week off from all BJJ and weights. I did get in a 2 v 2 basketball game as well as swimming and various yard games. There were several moments when I could have lifted, but I was moving from 8am-11pm and needed to just chill when I could. Diet wise, I didn’t do bad. I got a tooth infection last Monday, so eating has been painful. Aside from Friday night, I didn’t drink much either. When I did it was mostly seltzers.
All that said, I woke up at 230 and to get down to 220 by Saturday. So… here we go.
Monday wake up - 530
20 pull-ups
Incline bench
10x135
10x155
7x175
7 minutes on airdyne
Honestly, just tried to move and use up some glycogen.
I have a 30P, 180cal protein shake for breakfast, then going to try and skip lunch. Dinner will be 1.5lbs of turkey. I’m in office this week, so if I get hungry, I’ll eat 8oz of salmon. Will try to drink as much water as possible next few days. If weight isn’t dropping, I’ll sit in my sauna, aka, the attic.
Water is dropping uncomfortably fast today. Uncomfortably, as in, I’m at the office and can’t wait for 30 minute meetings to end. Ended up eating two pieces of salmon, two hard boiled eggs and 1/2 of sliced ham for lunch. I’m after water weight - primarily - this week. So hitting 1,500-2,000 calories of protein/fat seems reasonable.
Was able to get a 1 mile walk in at the office yesterday. A colleague showed me our internal track, which is kind of nice.
Tuesday
I’ve been up since 3, with baby. She finally fell asleep at 515, and I couldn’t go back to sleep. Decided to get into our main comp schools morning class. It’s an intense 6x6 minute rounded with strict 1 minute in between. I did fairly well. Only submitted by a black belt. Was trying to focus on wrestling up and take downs. I was 2-2 on collar drag and 1-2 on DLR to single leg. Good rolls.
Food wise: had a Molk upon waking up. Then had one post training. For 60grams of protein by 8am. Walked into office at 830 and couldn’t see. Eyes were very blurry. Went to cafeteria and got 3 egg omelette, tons of butter and a piece of toast with some jam. Eyesight has come back. Work is too intense this week to play games that impact ability to work.
Didn’t weigh myself, so gotta keep pushing.
Wednesday
Nothing. Very intense day. If you picture corporate America and the prick who schedules 15 minute unannounced and no info calls, that’s me. Had a molk and 3 eggs with butter for breakfast. Molk around 11 and then didn’t eat until 7pm, where I had a pork grilled cheese, sans bread. Unless you count pork tenderloin as bread.
Thursday
Morning weight: 224 - I’m in striking distance now.
Woke up early again for comp class. 6x6minute rounds with 1 minute break.
Mostly dead. First round was with 300lb brown belt. I used it all against him since he’s closest to my strength and weight. No submissions, but I won by points. He was working guard passing and I was working wrestling up.
The rest of rolls were good, played guard, wrestling up and then for lighter opponents I played defense. Let them side control and mount and tried to ride out time or work escapes. There’s a bit of an art to being up points, but being in a disadvantaged position without being submitted or having more points scored on you. That was my goal.
Should add, I’ve never been this lean in my life. Kind of fun. Feel like I see changes every few days.
Very thankful for great made to order eggs. I put as much butter as is socially acceptable on top for calories
Pretty happy with food options today. Another 40gram protein shake, with pulled pork and hard boiled eggs.
So many meetings this week that are catered. Missing out on some delicious cookies, brownies, baked goods and sandwiches.
Nice work dude! Can’t wait to see the comp results
La’
Weighed 223 after work yesterday, had half pound of ground beef and drank 30oz of water around 9pm. Woke up at 224. Was hoping to be closer to weight. Oh well, feel like shit today but will press on. Looks like I may run into not ideal scenario.
Ideal: under and can cruise into comp tomorrow without much thought
Not ideal: long walk in hot sun tonight, with early morning weigh in
Terrible: long walk, no water and hitting sauna tomorrow before comp
Friday!!!
Another brutal day in office. Ate very little. Still got over 150P, but very little food. Very little liquid. Was 223.9 when I got home. Had a small dinner, then hit air bike in 100F garage. Lost some weight. Now I sleep and pray I wake up under and don’t faint on my way to weigh in. I’ll definitely thirsty and light headed. I’d do so much for a glass of water.
Saturday morning
Completely depleted, dry mouth and a good flex away form cramping.
222 on the dot this morning. Here is my flat look.
Nailed it dude! Now go conquer!
