21/06/11
Fasted Cardio - 30 minutes light hill walking lots of stretching and sauna throughout the day
back is much better.
Awesome that your back is better
[quote]solidkhalid wrote:
Awesome that your back is better[/quote]
well, i’m doing what i can, i guess if tomorrow it won’t be 80% already so i might just to the gym and do some machines in order not to stress the low back.
Also it’s my birthday today, i need some fucking metal recomendation to celebrate this!
Anything by “The Crown”
22/06/11
Fasted Cardio - 45 minutes light hill walking
gonna go to the acupuncturist this night, i hope he fixes me.
yay 24 years even had a piece of cake and lot of japanese food.
23/06/11
did a light workout just to get some blood to the muscle and work the heart, i mostly used machines in order not to further strain the lower back, ramped up the weight until i was confortable.
Leg Curl - 5x8
Leg Extension - 5x10
Front Squat - 45lbs 5x10
Seated Calf Raises - 4x12
Hip Abductor Machine - 4x12
Ab Wheel - 3x10
stretched good afterwards, while walking back home, i felt my lower back cramp a little bit on the right side and i feared for it, but it’s all good.
24/06/11
AM
Cardio - 35 minutes
lower back felt better while waking up today, i think on Monday i will be good to go.
edit: couldn’t beat the anxiety
PM
Seated Row - 4x10 finally got an exercise that gave me a good pump on the back and not biceps
Lat Pulldown - 17lbs 4x10
Biceps Curl - 31lbs 8/7/5/5
DB Shrugs - 58lbs 4x10
weight at 216 waist at 42.7
lost 2 lbs
26/06/11
band extensions - 80
bench press - 5 with 145lbs
3 with 163lbs
4 with 185lbs
Pushups - 15/15/12 my ingrown toenail is so busted up that i needed to do with knees on the ground.
Pec-deck - 5x8 20lbs
Cable Extensions - 5x10 11lbs
Triceps Kickback - 2x12 13lbs
AB Wheel - 4x8
Cardio - Elliptical 20 minutes
tried some exercises who would be elbow-friendly, i guess i can add them. My bench workout was getting ridiculous because of the elbow. Back was acting nice, depending how i wake up tomorrow i will do the squat workout.
27/06/11
Front Squats - 5 with 123lbs
3 with 141lbs
4 with 158lbs PR couldn’t resist and went for reps.
Front Squats - 5x10 with 88lbs my lungs were toast again
Smith Standing Calf Raises - 176lbs 12/12/12/12/12 last 3 sets with 180lbs PR i felt my lower back on these on the last sets, so i’m changing to the seated calf raise.
Cardio - Elliptical 30 minutes
I’m glad i’m back to squatting earlier than i expected.
Now begins the heavy preparation for the fight!
Went to the nutritionist things are getting good
it’s a shame i will have to reduce the frequency and volume of lifting =(
29/06/11
Karate - 1 hour
Grappling - 30 minutes
and i’m fried.
my shakes around fight training will be these:
pre workout: carbUP 30g(like malto) 15g whey 5g bcaa 5g glutamine
post workout: carbUP 15g 30g whey 5g bcaa 10g glutamine
Is that oxy elite pro?
[quote]solidkhalid wrote:
Is that oxy elite pro?[/quote]
yes, if you are curious i can post my meals too. I was never a supplement whore but if the guy is saying that i must take, i believe, that guy is massive, besides being a nutritionist he is a bodybuilder.
http://4.bp.blogspot.com/_UIez1SyImkA/TCrOH35MxHI/AAAAAAAACvs/CNTNYD6WI18/s640/blog+alan+sentado.jpg
http://esportesocial.com/wp-content/uploads/2009/09/RodolfoAntherodeNoronhaPeres2.jpg
30/06/11
Press - 5 with 92lbs
5 with 110lbs
5 with 123lbs
Scarecrows - 11lbs 10/10/10/10/10 i watched smittydiesel video and i was with the torso much higher, time to adjust. first set with 13lbs last set with 9lbs
Facepull - 18lbs 12/12/12/12
i’m still toasted from yesterday, i’m reducing the last set to base reps from now on.
01/07/11
AM
Cardio - Elliptical 30 minutes strong pace
PM
MMA - worked mostly on conditioning during 1 hour thorough ground and pound and movement and then 30 minutes of jiu jitsu positioning and some new techniques, focusing mostly on controling my opponent on the side mount and achieving mount.
Afterwards i went to the new muay thai room that they reformed and it was awesome and i found a Foam Roller, i don’t know if it’s good to foam roll after training but i spent like half an hour stretching the hell out of all tight spots.
I never thought i would say this about chicken with veggies, but the dinner was delicious, i guess it makes all the difference when you are the one preparing it.
Looks tasty man. Cheers.
Thanks man, you were the first to compliment it. I showed to two chicks and their reaction was like: “WTF is this strange stuff?”
And then i had to explain: “Look, there is the chicken on the top, then some broccoli, peas, onions and a different kind of lettuce.” I guess i still need to learn the part that the visual of the meal is also an art.
Well, we’re looking at food as fuel here, so average joe or jane wouldn’t be able to appreciate it how we do… thats how I look at it. Fuck it, I still think it looks appetizing. I just stuffed my face with chicken breast and pita (after having Surge recovery) and I’m gettin hungry lookin at that plate!