[quote]~karma~ wrote:
just fucking grab me and say hi!
[/quote]
DJ, I highly suggest you take this advice and milk it for all its worth.
[quote]~karma~ wrote:
Djwlfpack wrote:
Thanks, PGA. I think I might’ve seen Karma today in the gym, but wasn’t positive if it was her or not.
Glad to see you’re not letting things hold you back from accomplishing your goals, hon.
Oh, I was there from 10-11:30 with Sean. Wore red/black tank and shorts, ran 1.5 mi and trained back. How many times do I have to tell you just fucking grab me and say hi! Or, I suppose you could always trip me on my 90th lap (honestly, I’d welcome the excuse to stop)… lol
I have no clue what you look like so just step up![/quote]
I thought that was you running laps, I think you passed me a couple of times as I was cooling down walking around the track…figured you were in the middle of your workout so I didn’t want to bother you…I know that I don’t like interruptions in my workouts.
Hey everyone,
Well, I was going to work out twice today, but alas, work has gotten in the way of those plans, so I only had time to get in my MMA strength training workout.
Here’s a complete breakdown:
Explosive Strength Work
- Jump Shrugs, 8x3: 235
Maximal Strength Work
- Supramaximal Hold: Back Squat, 1x120% of 1RM for 6 seconds: 285
Half Squat, 1xas many as possible w/90% of 1RM: 235x4
Supramaximal Hold BB Delcine Bench Press, 1x120% of 1RM for 6 seconds: 260
BB Decline Bench Press 1xas many as possible w/ 90% 1 RM: 225x4
A1) Overhead Squat, 3x3: 105
A2) Chin-up, 3x3: BW + 35 lbs.
B1) Single-led DB Deadlift, 3x3: 35
B2) Seated Rows, 3x3: 190
C1) Hand Walks, 3x5: BW
C2) Power Cleans, 3x5: skipped due to shoulder still being sore.
Reverse Wrist Curls, 3x5: 60
Tomorrow I’ll do a home boxing workout in the A.M. followed by a BJJ class in the evening.
Take care,
Dan
Hey everyone,
Well, I went from having a great day to a shitty one in the span of 5 minutes. Was finishing up a great home boxing workout when my iPod decides its not going to play music anymore. I stop, try and restart it…no dice. I’m starting to get angry so I pull out the instruction manual and go through the troubleshooting steps…still nothing.
Now my blood is boiling, so I blast my punching bag extra hard a few times but I’m still not satisfied…so I grab my water bottle and throw it towards the wall…only for it to nail two picture frames, shattering them both. The wife’s not going to be happy about that. I wasn’t happy having to clean up all the glass, either. Now I not only have to take my iPod back to the store and figure out how to fix the stupid thing, but I need to go buy some new picture frames.
Uhhh!
[quote]Djwlfpack wrote:
Hey everyone,
Well, I went from having a great day to a shitty one in the span of 5 minutes. Was finishing up a great home boxing workout when my iPod decides its not going to play music anymore. I stop, try and restart it…no dice. I’m starting to get angry so I pull out the instruction manual and go through the troubleshooting steps…still nothing.
Now my blood is boiling, so I blast my punching bag extra hard a few times but I’m still not satisfied…so I grab my water bottle and throw it towards the wall…only for it to nail two picture frames, shattering them both. The wife’s not going to be happy about that. I wasn’t happy having to clean up all the glass, either. Now I not only have to take my iPod back to the store and figure out how to fix the stupid thing, but I need to go buy some new picture frames.
Uhhh![/quote]
Hey Dan! Technology for me is my best friend or worst enemy! So how was the cheat day off with you wife? Hope you had a great time. Once again thanks for the thread. Love to read your workouts and progress!
[quote]AG1 wrote:
Djwlfpack wrote:
Hey everyone,
Well, I went from having a great day to a shitty one in the span of 5 minutes. Was finishing up a great home boxing workout when my iPod decides its not going to play music anymore. I stop, try and restart it…no dice. I’m starting to get angry so I pull out the instruction manual and go through the troubleshooting steps…still nothing.
Now my blood is boiling, so I blast my punching bag extra hard a few times but I’m still not satisfied…so I grab my water bottle and throw it towards the wall…only for it to nail two picture frames, shattering them both. The wife’s not going to be happy about that. I wasn’t happy having to clean up all the glass, either. Now I not only have to take my iPod back to the store and figure out how to fix the stupid thing, but I need to go buy some new picture frames.
Uhhh!
Hey Dan! Technology for me is my best friend or worst enemy! So how was the cheat day off with you wife? Hope you had a great time. Once again thanks for the thread. Love to read your workouts and progress![/quote]
Yeah, I hear you on the technology part. I’m just mad b/c I have to send the thing in for service, so I know I’m going to be without it for a couple of weeks. It’ll be hard going back to my old clunky CD player, but there could be worse things in life, I suppose. I guess I just got spoiled after having my iPod for a few months.
The cheat day on Sunday was good…had some great-tasting pizza and a couple of beers. Very relaxing and very much deserved.
Thanks for the kind words…I’m trying to put yesterday behind me and not let it affect me, especially when I go to the gym later today.
Take care,
Dan
Hey everyone,
Well, I’m having a better day today than yesterday, as I’ve put all that negativity and bad luck behind me. I still need to get my iPod situation straightened out, but I’m not letting it get to me anymore.
Went to the gym and blew off a lot of steam with my MMA endurance workout. I really blitzed the thing today and was dripping with sweat by the time I finished. Since I ran yesterday, I didn’t do any today, but did make it through the circuit in 25 minutes and followed that up with some stretching.
Oh, forgot to mention yesterday’s workout. Started off with a 2.5-mile run, then after a 5-minute cool down, did a home boxing workout, focusing primarily on speed and footwork. I also threw in some abs, shoulder exercises and some light stretching to finish. Workout lasted 50 minutes.
Tomorrow evening is my BJJ class and then Friday I’ll hit the gym for my second MMA strength training workout.
Take care,
Dan
Hey everyone,
Had a great workout today…hit 295x4 on Sumo DL’s…next week it’ll be over 300! The 335x3 for partial reps was also sweet. Had to change some exercises up b/c the gym was crowded, but I managed.
Didn’t get in my BJJ class yesterday (which sucks), because I was stuck at work. I’ll make it up with an extra class next week.
Tomorrow’s an MMA endurance workout. I’m off to try and get my iPod fixed…wish me luck!
Explosive Strength Work:
- Jumping Box Squat, 5x3: BW
- Explosive Clap Push-up, 5x3: BW
Maximal Srength Work:
Supramaximal Partial Reps, Sumo Deadlift, 1x2-3 w/120% 1RM: 335x3
Sumo Deadlift, 1xone short of failure w/ 90% 1 RM: 295x4
A1) One-legged Squats, 3x3: BW
A2) Push Press, 3x3: 155
B1) Rope Extensions: 110
B2) Hammer Curls: 45, 47.5
C1)External Rotation, 2x12: 10 lbs (DB)
C2) Reverse Wrist Curls, 2x12: 40
Take care,
Dan
Hey everyone,
Well, let me get the good news out of the way first…I got a new iPod yesterday! The Apple store replaced my broken one with a new one, so all I had to do was re-download my songs onto the new iPod when I got home last night…took about 5-10 minutes so it was good to go when I hit the gym this morning for my MMA endurance workout.
To be honest, today’s workout wasn’t my best. But, like Dan John said, you’re going to have crappy workouts from time to time. Not that it was totally crappy, but I just didn’t have that extra kick of energy that I’ve had the past few weeks. I think yesterday’s workout took a lot out of me. But, regardless, I still managed to plow through the workout in about 30 minutes and followed up with a 1-mile run.
Taking tomorrow off. Well, might get in some cardio since the wife and I are headed up to Rocky Mountain National Park with the dog and I’m sure we’ll get out and do some walking at some point.
Monday I’ll be back in the gym for another MMA strength training routine.
Take care,
Dan
Hey everyone,
Just got back from the gym and had a great workout. Here’s the breakdown:
Explosive Strength Work
- Jump Shrugs, 8x3: 245
Maximal Strength Work
- Supramaximal Hold: Back Squat, 1x120% of 1RM for 6 seconds: 295
Half Squat, 1xas many as possible w/90% of 1RM: 235x5
Supramaximal Hold BB Delcine Bench Press, 1x120% of 1RM for 6 seconds: 265
BB Decline Bench Press 1xas many as possible w/ 90% 1 RM: 225x4
A1) Overhead Squat, 3x3: 105
A2) Chin-up, 3x3: BW + 35 lbs.
B1) Single-led DB Deadlift, 3x3: 35
B2) One-Arm DB Rows, 3x3: 90
C1) Hand Walks, 3x5: BW
C2) Power Cleans, 3x5: 135
Reverse Wrist Curls, 3x5: 60
Tomorrow I’ll be going to a BJJ class to make up for missing last week.
Take care,
Dan
Hey everyone,
Didn’t get a chance to post my workout yesterday, as I was tied up with work. The BJJ class went well and I was a bit sore this morning after having missed last week. Still managed to get to the gym today to get in a MMA endurance workout, though. Definitely went better than Saturday’s workout…had more energy and that helped as a felt good through the entire workout, which lasted about 25 minutes. I skipped the run afterwards in favor of some stretching…I plan on running tomorrow morning and then going to another BJJ class in the evening.
Aside from that things are going well. My anxiety has been under control and life, for the most part, is good.
Take care,
Dan
just checking in my friend. It is obvious that you have made tremendous progress mentally. If you go back through your posts you can see that initially they were all about the anxiety since it was causing so many problems and you were hardly able to get through a workout. Now it has nearly transformed into a training log with bits and pieces of “minor issues” thrown in that we all experience from time to time. So congrats bro and hang in there as you know i am always here if you need to talk.
[quote]morepain wrote:
just checking in my friend. It is obvious that you have made tremendous progress mentally. If you go back through your posts you can see that initially they were all about the anxiety since it was causing so many problems and you were hardly able to get through a workout. Now it has nearly transformed into a training log with bits and pieces of “minor issues” thrown in that we all experience from time to time. So congrats bro and hang in there as you know i am always here if you need to talk.[/quote]
I appreicate it, Morepain. Good to hear from you, buddy.
Like I was telling someone else, if I ever get down on myself, I will pull up this log and I can see the type of progress I’ve made since the beginning of the year. Yes, there have been bumps in the road but I think I’m at a much better place now than I was 8 months ago, and that’s a cool thing.
Hey everyone,
Went to my BJJ class last night and had a good workout. We worked on single-leg takedowns, and then from the takedown, gaining side control after escaping the opponent’s guard. Since there are a lot of little intricate moves and techniques in the transition, these were the only two moves we worked on. I seemed to pick them up pretty quickly, which was nice after missing last week.
Class lasted an hour and I was pretty spent afterwards.
Today I’ll hit the gym for my second MMA strength training workout and then Saturday I’ll get an endurance workout in.
Take care,
Dan
300, 300, 300, 300!
Feels so good to type that in. I hit 300x4 on Sumo DL’s today and man was I fired up! That’s a new record for me, as was the 345x3 I got in partial reps before that. I can’t believe how much my strength has increased in the past two months.
Here’s a recap of today’s workout:
Explosive Strength Work:
- Jumping Box Squat, 5x3: BW
- Explosive Clap Push-up, 5x3: BW
Maximal Srength Work:
Supramaximal Partial Reps, Sumo Deadlift, 1x2-3 w/120% 1RM: 345x3
Sumo Deadlift, 1xone short of failure w/ 90% 1 RM: 300x4
A1) One-legged Squats, 3x3: BW
A2) Push Press, 3x3: 155
B1) Dips: BW + 55 lbs.
B2) Preacher Curl Machine: 80
C1)External Rotation, 2x12: bands
C2) Reverse Wrist Curls, 2x12: 50
Take care,
Dan
Hey everyone,
Just a quick update: Took the weekend off from training, as my body needed the break. I’ll be starting back on the program today, with an MMA strength training workout. After this week, I will be switching several of the exercises in the program.
For example:
On Day 1, back squats will be replaced with front squats and decline bench press will be changed to inclines.
On Day 2, sumo DL’s will be changed to snatch-grip DL’s and Push Presses will be changed to seated DB presses.
Otherwise, everything else will likely stay the same.
I’ll be hitting the gym in a couple of hours for my workout, and will report back later.
Take care,
Dan
As promised, here’s a report from today’s workout. Felt good and had good energy throughout the session…switched up decline bench presses to inclines and liked the change. Next week I’ll switch to front squats, I didn’t switch this week b/c I wanted to get over 300 on my max. holds, which I did.
Here’s the recap:
Explosive Strength Work
- Jump Shrugs, 8x3: 245
Maximal Strength Work
- Supramaximal Hold: Back Squat, 1x120% of 1RM for 6 seconds: 305
Half Squat, 1xas many as possible w/90% of 1RM: 245x4
Supramaximal Hold BB Incline Bench Press, 1x120% of 1RM for 6 seconds: 205
BB Incline Bench Press 1xas many as possible w/ 90% 1 RM: 185x3
A1) Overhead Squat, 3x3: 110
A2) Chin-up, 3x3: BW + 35 lbs.
B1) Single-led DB Deadlift, 3x3: 35
B2) Seated Rows: 195
C1) Hand Walks, 3x5: BW
C2) Power Cleans, 3x5: 145
Reverse Wrist Curls, 3x5: 60
Take care,
Dan
Hey everyone,
Just finished a home boxing workout. Took yesterday off, as I was feeling a bit drained, so I’ve decided to back things off from my routine a bit this week. I’ll still go to my BJJ class tomorrow, but we’ll see how I feel Friday in terms of lifting, I might push that back to Saturday.
I’ve been training hard for 2 months now so I think my body is calling for some down time, so I’m trying to listen. I think I will take a week off in the beginning of September.
Anyway, today’s workout went well. Lasted 35 minutes and I tried to take very few breaks during the workout, which consisted of a lot of heavy bag work and also some drills out of the Hammer Down: Endurance program I’ve been doing.
Going to try and catch a nap this afternoon if I can, but I do have a lot of work to do, so we’ll see how it goes.
Anxiety is still under control, which is nice. Been doing my breathing exercises and just trying not to stress about things in general, and that seems to help my mood. Just about the only thing that boils my blood is when I can’t beat a level on one of my Nintendo DS games, but that frustration doesn’t last long.
Headache/head pains have disappeared which is also great.
Take care,
Dan
look, just get your ass in the gym. Physically you are fine. It’s PANIC not a friggin heart attack. Drop the meds and focus on what is creating all this anxiety. Yes, it will involve hard work with your shrink. Get to work.
[quote]harlem wrote:
look, just get your ass in the gym. Physically you are fine. It’s PANIC not a friggin heart attack. Drop the meds and focus on what is creating all this anxiety. Yes, it will involve hard work with your shrink. Get to work. [/quote]
Obviously, you have not taken the time to read through this thread, otherwise you would see that I have been getting my ass in the gym. I did go off medication for a while, but had to go back on it recently. I find no shame in admitting that and if I have to take medication to help me lead a normal life, than so be it.