I restored it for you.
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That’s some Chris Colucci level power you’re wielding.
Thanks! I must’ve accidentally clicked delete.
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Monday
Z Squats
2x10x135
10x185
2x10x225
0x275 - unracked and didn’t like the way it felt
Belt Squat
20x90
10x180
10x230
10x270
2x10x320
Leg Ext
5x20
Jump Squats with 52.5lb DBs
2x10
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Tuesday
Was able to go to my old morning class. It was a small class, but my old friends were there that I haven’t seen in a year. Spent time working my knee shield and options from there, both Gi and nogi. I started experimenting with an upright knee shield vs more parallel. Which gives me more butterfly options. I need to develop more, but like the flexibility when I think about systems.
Here’s a good video of what I’m working.
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Most frustrating and sad thing happened today. Skipped meals anticipating getting bbq for dinner with plenty of left overs for breakfast… got to my favorite spot and sign said open, but no one home. Had to go home and eat leftover noodles with eggs and ham on top. 
Sad day… I’m gonna try again tomorrow and give the owner crap for it. We’ve got a pretty good relationship. He knows I train jiu jitsu and gave me a hat a few weeks back and said I’m his first sponsored athlete.
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Wednesday
Kid woke up at 5, promptly got her back to sleep by 540 and took it as my alarm to go to early morning class. Worked Darce and arm triangle choke defense. The class is led by a purple belt, with a bunch of white belts. So, being the only other color belt, I play uke. Closest I’ve ever been to falling asleep today. He was showing arm triangle, and I was holding my hand about to tap, when he jumped over from mount and it hit fast. Fortunately he let it go after hopping over. Whole body went tingly and couldn’t move more a moment.
Good 3 rounds after that. Worked Z Guard and options. Landed a K Guard transition to knee bar, Z Guard to triangle and finally Z to arm drag and back take. The back take was against a solid guy. I reached for lat, went to side scissor position, but my arm being long had too much tension and he pulled it free. I need to do way better and clamping my hips to their chest.
Going to hit shoulders later today.
Morning weight was 234. Solid 6lbs down. Didn’t each much dinner last night, so little to no food in stomach.
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Oh my god I know that exact nut kick feeling. We had something similar happen where the whole family was geared up for BBQ, we show up and get greeted with “our smoker is broken: we’re closing down for the day”.
Glad it helped with the weight cut, but this is truly tragic.
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Absolutely gut-wrenching. I was at his truck right when he opened today at noon. Bought a lb of brisket and pork belly. I ate 75% of the pork belly before I made it home (1.3 miles away).
As terrible as it is, it’s good to be disappointed by food sometimes. It’s a test of fortitude. It’s all too easy to order door dash.
Wed Afternoon
Standing OHP
4x8x135
Arnold Press
4x8x52.5lbs
Bar Hangs
3x60secs
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After workout, I jumped in cold plunge (37F brrr). I’m finally getting to the fun part of cutting. Looked in mirror after workout and had veins across arms and shoulders. Lower ab fat is significantly less. I’m not sure my waist can get narrower at this point. Just need to lose remaining handles and lower ab fat. My legs are also far leaner. Clear tear drop and quad veins.
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Seeing daily progress, makes cutting waaaaaay easier and more motivating to keep pushing through. My kids all have advent calendars and are stoked to see what they get the next day. Similarly, I’m excited to see if I’ll be leaner the next day.
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Thursday
Morning weight: 234
- taking day off due to sore hip. Makes sense, leg day followed by two days of training BJJ.
- today has been pretty good food wise. Breakfast had leftover burnt ends and brisket, washed down with a protein shake. Lunch was two 12oz ribeyes
- Feeling very full right now
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Friday
Didn’t weigh myself.
- caught a quick 5 round session with a brown belt, who also weighs 230ish
- Never met him before, but he’s a similar half guard player to me
- Had a couple sweeps and almost secured a loop choke. I had it, but didn’t realize how tight it was so let it go.
- Going to try and get more time with him before comps. Hes super helpful and competes a lot
- Hoping for a back workout today yet
- Here’s my late lunch… a 3lb tomahawk
- Hip is feeling better. Got in ice bath early this morning, then stretched out for a long time.
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Do you just pan fry it, or work any sort of wizardry?
No crazy wizardry. I sliced the top of it, about 1/4” in a checkered pattern, seasoned the heck out of it, then salted the pan and threw it in oven. Once it was about to temp, I put on grill for a few.
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Saturday
Morning weight: 230
- might be dropping too fast.
- had a bit of a high carb, maintenance calorie day
Back Workout
Pull-ups and dead hang
10 + 15 sec hang
High pulls
3x10
Straight arm pulldown
3x10
DB Row
3x12
Pulldown
3x12
Biceps
50
- decent enough, quick workout
- Back days are uninspiring to me
- I get a good pump and feel good, just don’t like the movements much
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That is beautiful.
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Sunday
Morning weight: 234
Took the day off. My shoulder was bugging me. Didn’t need to aggravate it more.
Monday
Didn’t weigh myself
Daughter woke up at 3… didn’t fall asleep until 515. Got up, said fuck it again and went to morning class. We worked mount escapes. After drilling for a bit, we did positional 5 minutes straight of bucking opponent off, except after each minute the opponent changed. Was fairly brutal, but great honestly. Helped me a lot. I only had time for one round. Big strong bodybuilder type, white belt. Hit him with a spider guard scissor type sweep. Got technical back, grabbed his lapel, threw my leg across his neck and goodnight. Then finished round with open guard work, ending in a trip that got me in mount.
Good early roll.
Now off to an impromptu noon session with some friends.
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Tuesday
Morning weight: 232
Didn’t train. We had kid rooms painted, so had to empty rooms on Sunday and put back together on Tuesday. We couldn’t make it simple tho, two kids switched rooms and then all three kids got different beds.
Wednesday
Morning weight:230
Had an impromptu open mat between me and two other guys - a blue and really really good SHW brown belt. We did 3 minute rounds, cycling through 5-6 times (ends up being 6 minutes straight). Think I had 14 total rounds on the day. The brown belt and I have a similar game, but he has incredible pressure. My favorite submission is knee on belly, forcing opponent to turn away, take the technical mount and then a lapel choke. He had some great tips on hand fighting, faking kimuras and taking the back.
Tried to get a chest workout in, but my left pec was very sore and cramping. I think from
Mount escapes. Lots of benching people off for frames. I got to 10x155 for warmups and called it. Don’t need a torn pec. Instead hammered out 200 reps of tricep pull downs.
On the cardio front, I have not incorporated anything other than hard and long rolls. My weight was dropping fast and didn’t want to do too much. That said, I’m gonna start pushing again.
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Just bought this… BalanceFrom Commercial Grade Plate Loaded Adjustable Leg Press Machine with Extra Plate Storage, 1000-Pound Capacity - Walmart.com
Most impulsive purchase I’ve made.
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Thursday
Went for a jog. Made it about .8 miles in and wife called me back to help with kids who woke up. Jogged back. Was too bad. Had a 6:28 minute mile going.
Made it back got kids to sleep, then did a back workout.
Friday
Morning weight: 230
High incline bench
10x135
10x155
2x7x175
2x10x135
Pull-ups
30
Biceps
- shoulders are pretty wrecked. Blame it on flat benching
- Gonna try and jog again tonight
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Are you doing anything in particular to boost preparedness for the EBI overtime rounds? As much as I enjoy the EBI ruleset, there are some competitors who decide that their odds of winning in regulation are not great, and elect to “pace” the match into the OT, instead …
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That seems like an outrageously good price for a leg press and reviews are largely positive on build quality, wish my Walmart (Asda here in the UK) sold these!
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