weight at 214.4 waist at 42.5
lost 1.6lbs and 0.2 inches
03/07/11
AM
Deadlift - 5 with 190lbs
5 with 220lbs
5 with 251lbs
Seated Row - 10/10/10/7 88lbs gah elbow pain.
Lat Pulldown - 17lbs 10/10/10/8 fucking elbow
Biceps Curl - 31lbs 8/8/7/8 yay! funny curls doesn’t flare it and even did a PR!
i hope i can maintain strength levels on this diet.
PM
Cardio - Elliptical 30 minutes
wow, i haven’t lost a bit of my flexibility since coming back to fighting, i still can kick over my head with the front kick, but the mawashi-geri i can only head kick with my left leg(i’m southpaw) and my right leg range of motion is severely limited, i can’t get to the head without some heavy torso bending. Any tips for loosening the right side?
Woke up at 5am without any sleepness, christ i hate insomnia. Maybe is the oxyelite?
well, gonna go train early it seems =)
It seems it was because of the dinner, it was too light i woke up hungry and after i eat the drowsiness came, i ended up sleeping till 12h
04/07/11
Afternoon
band extensions - 80
bench press - 5 with 128lbs
5 with 145lbs
5 with 167lbs
Pushups - 15/12/12 feet is getting better
Pec-deck - 5x8 20lbs
Cable Extensions - 4x12 11lbs i messed up the counting, but got a good pump anyway
AB Wheel - 4x8
Night
MMA - 1 hour pure conditioning, after the body is beaten starts the spirit training, i thought i was going to puke.
05/07/11
Training From Hell - 1h40 My teacher was pissed about me getting late and about some stuff in life and as result today training came directly from Satan itself. We did makiwara on the tree, Wrestling Techniques on the hill, BJJ on the grass, Sprints of all kinds, some light sparring focusing on technique and speed.
And here was i thinking at the beginning of the today that i was too tired and i should probably just rest and do some light cardio. Holy fuck i can’t even believe we spent 1h40 training, after 30 minutes i was already giving up. Insane i couldn’t keep the pace of a 56 years old Karateka, he truly is a Samurai in every sense of the word.
Funny thing is he was really excited with Dominick Cruz and was like: you gotta move quickly and never stop and have a gas tank like those lighter weight classes guys plus that heavier build. You gotta outwork them, you’re gonna see hell and train while trashed and that’s gonna make the whole difference when you feel tired on the fight, because your opponent surely won’t have passed a trial like this.
Really inspirational.
My first Cheat Meal since starting the diet
http://www.mcdonalds.com/content/dam/McDonalds/hero images/menuitems/Double-Quarter-Pounder-with-Cheese.png
06/07/11
Wrestling - 1 hour worked on techniques and my joints thank it.
07/07/11
Cardio - Elliptical 30 minutes
Really cold today.
I’m a better wrestler than you.
I challenge you to a match.
[quote]Ct. Rockula wrote:
I’m a better wrestler than you.
I challenge you to a match.[/quote]
Only if we drench ourselves in butter and wrestle in the top of a building
08/07/11
Front Squats - 5 with 110lbs
5 with 128lbs
5 with 145lbs
Front Squats - 4x10 with 88lbs felt very flat on front squats, wouldn’t handle a 5th set
Seated Calf Raises - 8 5x12
i guess i’ll call the nutritionist to ask if i can add some carbs on squat day, i thought i wasn’t gonna make it through.
weight at 211.4 waist at 42.1
lost 3lbs and 0.4 inches
09/07/11
it was press day, but i hadn’t any drive, so i just stretched and had fun on an open play-ground.
11/07/11
Morning
Press - 3 with 101lbs
3 with 115lbs
3 with 132lbs
Scarecrows - 11lbs 5x10
Facepull - 18lbs 4x12
Inverted Crunch - BW 4x10
Front Plank - 2x20secs
Night
MMA - 1h30 worked mostly on footwork and dodging/parrying against different types of strikers wandy style/lyoto style/brawler style then added take-downs and ground-work
12/07/11
AM
Deadlift - 3 with 190lbs
3 with 220lbs
2 with 264lbs felt a little strain on lumbar
Cable Seated Row - 4x10 88lbs
Lat Pulldown - 17lbs 12/8 elbow flared up, i even tried lowering the weight, but the only thing i was stimulating was the tendonitis =/
Biceps Curl - 31lbs 4x8 PR
gonna call the nutri, i’m feeling too flat on lifting and that’s the last thing i want.
PM
Muay Thai - 1h30 worked mostly on checking low kicks, strengthening the shins and some light sparring
weight at 209.4 waist at 41.7
lost 2lbs and 0.4 inches
Went to the podologist to try to fix my ingrown toenail one more time, i’ll be out for the rest of the week from fighting, but i’ll definitely gonna bench and squat.
14/07/11
band extensions - 80
bench press - 3 with 137lbs
3 with 159lbs
3 with 176lbs
Pushups - 15/12/12
Pec-deck - 5x8 20lbs
Cable Extensions - 5x10 11lbs
Inverted Crunch - BW 4x10
Front Plank - 20secs and 30secs PR
weight at 207.5 waist at 41.7
lost 1.9lbs