according to basics strength charts by rippetoe i’m still a novice.
If i’m able to maintain this strength level and go down to my category i will be almost intermediate =)
weight at 194.2 waist at 39.3
lost 1.8lbs and 0.3 inches
wow, broke the 100cm barrier again on waist size, that’s healthy.
17/09/11
bench press - 3 with 141lbs
3 with 158lbs
2 with 180lbs same last month stall
DB bench press - 12/12/12/12 44lbs PR! corrected range of motion and elbow was good, i was going way overboard the 90 degrees angle. I’m happy
Pec-deck - 5x10 20lbs smooth
Cable Extensions - 11lbs 3x12 shorter rest, 45 seconds instead of 1 minute, and last set with 13lbs, gym closed couldn’t get them all in time.
pushups - 1xfailure
19/09/11
MMA - 1 hour heavy bag knee strikes, low kicks ground n pound variations.
started a foodlog on fitday in order to track better my macros, i’ve guessed this shit long enough.
time for more control.
You really want to know what skipping breakfast, lunch, all snacks, and having a 3000 calorie dinner will get you? I present you exhibit A: The fat ass American housewife.
favorite quote of the day about IF.
20/09/11
Deadlift - 3 with 207lbs
3 with 238lbs
3 with 269lbs
Cable Seated Row - 10 5x10 PR! felt strong. first set was with 9, added one set and upped the weights. Yeehaww.
Biceps Curl - 31lbs 4x8 PR!
Pullups - 1x failure
I’m eager to see how my day ends while logging all the food and see how much i went wrong with the eye-o-meter.
lol @ brazilian events they are all messed up on schedule, so it’s not october 1st anymore but october 29. God damn it.
ok, now they are fucking with me, they are saying it’s not pro but amateur with the use of headgear, wtf.
22/09/11
Grappling - 1h30
so today there was almost a big brawl while sparring. I was sparring with former k-1 fighter Marfio Canoletti
He hurt his shoulder while i swept him and all his students were watching and he got pissed and got in an argument with my sensei.
So we will spar again on Thursday and i will slam with his head on the mat, i hope he doesn’t take my head off.
It will be fun.
24/09/11
Wrestling - 1h30 worked mostly on greco-roman and being pro-active.
weight at 193lbs waist at 39 inches
lost 1.2lbs and 0.3 inches
26/09/11
Afternoon
Press - 3 with 101lbs
3 with 119lbs
3 with 132lbs
DB lateral raises - 13lbs 4x12
Facepull - 15lbs 5x12
Front Plank - 2x45secs
Cardio - running 15 minutes running 2.5km
Night
Boxing - 30 minutes heavy bag
27/09/11
MMA - 30 minutes Heavy sparring with a muay thai fighter, got a couple of takedowns and got knocked down from a head-kick, but at least i wasn’t knocked out. It’s tough when you can only grapple and the other guy beating the shit out of you while standing up.
Good points:
- Wasn’t knocked out by the head-kick
- Didn’t gassed as i thought i would by the anxiousness.
Bad Points:
- Shy to go for the clinch
- Need to lift my hands more, my hands were sort of low.
- Need to be more pro-active instead of reactive.
I felt like crying after training today, but i’m proud of myself. next week i will come back hard on sparring.
The mother fucker kicked on my knee and hit me once on the balls =p there is big lump on my knee, my bjj buddy told me is an edema and it’s nothing to worry about i just need to ice it.
29/09/11
Back Squat - 3 with 145lbs
3 with 167lbs
3 with 185lbs
132lbs 4x10
Leg Curls - 18lbs 4x8
Seat Calf Raises - 13 5x15
Some savage training going on here! Fair play to you. Sparring with former K-1 fighters would be no joke. I used to do a bit of kickboxing and sparred with some ok fighters but nothing like K-1 calibre. And I still ended up limping around for about a week after them!
Best of luck with the fight, your obviously putting in the hardwork. Looking forward to hearing how it goes.
thanks for your support, i will be sure to ask to someone record it.
30/09/11
bench press - 5 with 150lbs
3 with 172lbs
0 with 189lbs fuck!
DB bench press - 44lbs 12/12/12/11 fuck!!
Pec-deck - 20lbs 5x10
Cable Extensions - 11lbs 5x12 last set with 13lbs fuck!!!
pushups - 1xfailure
definitely got weaker, fuck this shit, i’m upping the carbs and frequency.
weight at 192.6 waist at 38.9
lost 0.4lbs and 0.1 inches
01/10/11
Morning
Fasted Cardio - 33 minutes hill walking
lol @ the fight that was supposed to be today and i’m still at the 190lbs range
Night
Tabata - recumbent bike 8 bursts