Great day of training

5/14/12

11 am - Pranayama and Askesis

1 pm - Workout with Bruno at The Casa
Warm up - Assorted stretches, shoulder roll outs, 20 air squats, 20 push ups
Shoulder press 95# x 5, 105# 3x5
50# Sand bag cross body partner throws - 5 feet apart x 5 reps each side x 2, 10 feet apart x 5 reps each side
50# Sand bag forward partner throws - 10 feet apart x 10
80# Sand bag carry, Quarter mile + 20 squats

3:30 pm - 1 hour massage in Pasadena with Angelique
Massage was ok, but not great. But was pretty awesome for $30!


5:45 pm - 1.5 Hour Hatha Yoga class with Robyn Smith
Great class! I'm not usually fan of Yoga classes, since then just end up being "Indian Aerobics" classes. Robyn was a very good instructor, and ran a great beginners class for another lady and I!


8 pm - Brazilian Jiu Jitsu Advanced class at Cia Paulista
A very long warm up with partner conditioning drills
Several jump guard sweep/take down drills
2 rounds of "Sumo" ring out sparring
Had to cut it short here. Not sure if I was dehydrated, or just tired from the long day. Wearing the neoprene mid-section belt in a hot gym after all the training was probably the reason I over heated. No big deal. At it again tomorrow. Rest and recover.

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5/10/12 - 6 pm BJJ practice at Cia Paulista

More of the same sweeps and rolls from the turtle position. Rolled 3 rounds of 5 minutes. Felt great!

5/7/12 - 6 pm BJJ practice at CIA Paulista
Worked on two rolls/sweeps from turtle position, and rolled 3 rounds of 5 minutes. Wore waist trimming belt. Damn it was hot in there! But didn't feel like I was over heating. Actually felt ok.

5/6/12 - 9 pm at 24 Hour Fitness

1.5 hour boxing practice with Angelique

5/6/12 - 11 am Beginner Brazilian Jiu Jitsu class at CIA Paulista
Half guard passing instruction, and sparred one, five minute round.

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Tuesday 4/24/12 - 6:30 pm at 24 Hour Fitness

Warmup - 20 air squats

Shoulder press 95# 7x5

Barbell Bent Row 135# 5x5

Dumbbell hammer curls 35# 8x4

Lying tricep extension 60# EZ bar 3x5

Eliptical - 16 minutes

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4/15/12 - 7:30 pm at 24 Hour Fitness

20 air squats

Barbell bent row 135# 4x7

Lying dumbbell fly 30# each hand 4x5

Push ups 4x10

Un-anchored situps 2x20

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4/12/12 - 9:30 pm at 24 Fitness Monrovia

High bar back squats wearing Vibram Five Fingers 225# 5x5

Dumbbell shoulder press 45# each and 5x5

Lying triceps extension with 45# EZ curl bar 4x10

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10/11/12 - 9 pm at 24 Hour Fitness

Good mornings - 45# bar 2x5, 95# x 5

Deadlift - 135# x 10, 225# x 7, 275# x 5, 315# x 3

Standing dumbbell curls 35# 4x7 each arm

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4/9/12 - 11:45 pm at 24 Hour Fitness Moreno Valley

Warm up - 20 push ups, 20 air squats, 5 minutes of light grappling with Julio

Chest hypertrophy workout

Incline bench press 95# Standard width grip x 10, Wide grip x 10, Narrow grip x 10 = 1 set x 4
So 30 reps total for one set going from normal, wide, to narrow grip, totalling 120 reps!


Flat bench press 115# - Standard width grip x 10, Wide grip x 10, Narrow grip x 10 = 1 set x 3

So 30 reps total for one set going from normal, wide, to narrow grip, totally 90 reps! Cut this short since we had been at this for about an hour.


Hadn't really ever done a hypertrophy lifting session like this before. Was surprised that I was able to push out this many reps. I knew it was going to be a pretty light weight workout, but I didn't know I possessed this much muscle endurance, especially in my chest. Good training.

4/3/12 - 12 am - Late night workout at 24 Hour Fitness

Warm up - Bike ride to the gym, squat stretch, 20 air squats

Deadlift 275# 5x3

Wearing Vibram 5 fingers

Shoulder Press 105# 3x5

Done at a faster than usual tempo

Lying dumbbell Chest Flys 20# 4x10

Contrast Hydrotherapy in hot tub and pool, 3 min in hot tub, 1 min in pool x 6

3/12/12 - 12:30 pm at 24 Hour Fitness


Good Mornings 95# 3x5

Low Bar Back Squat 245# 5x5
Felt pretty challenging for the first set. Felt a lot of strain on my low back. Was wearing cotton plaid shorts, and freakin split the ass on them! Ahahahaha. Note to self, when doing low bar back squats, make sure to wear stretchy shorts. Later sets went fine.

Bench Press 185# 5x5
Left wrist and palm felt a little tweaky. Unusual strain on both.

Endomondo Running Workout

Saturday, 3/10/12 - 1 pm
Endomondo Running Workout: was out running 1.52 miles in 19m:41s

3/9/12 - 9 am at 24 Hour Fitness Moreno Valley

Deadlift 225# 5x5

Shoulder press 135# 5x3

3/6/12 - 9:30 pm at 24 Hour Fitness

Warm up - Full squat stretch, 20 air squats

Split Jerk from a rack 135# 5x3

Clean 155# 5x3

Contrast hydrotherapy in jacuzzi and pool.

3/5/12 - 8 am at 24 Hour Fitness

High Bar Back Squat 225# 3x5 High Bar Back Squat 135# x 20

Shoulder Press 95# 5x5

Bent Row 135# 3x8

Standing dumbbell curls 35# 5x5

2/16/12 - 1 pm at 24 Hour Fitness

Bench press test for 1 rep max
135# x 6
1- 185#
2- 205#
3 - 225#
4 - 245#
5 - 250# - 1RM

Dumbbell chest fly 15# 4x8

Dumbbell farmers walk 50m 40#x1 (each hand), 65#x1, 80#x1, 105#x1

Lying EZ bar tricep extension with unloaded bar 4x10

38 mile bike ride last Sunday

2/12/12 - 9 am

Endomondo Cycling Workout: was out cycling 38.30 miles in 3h:25m:54s using Endomondo.

2/15/12 - 12:30 pm at 24 Hour Fitness

20 air squats

Deadlift 135# x 3
1- 225# - prone grip
2 - 275#
3 - 315# - mixed grip
4 - 335# - belted and mixed grip
5 - 355#
6 - 365# - New 1 rep max
Low back and erector spinae was the weak link in these lifts. Felt great, otherwise.

Clean with hook grip 135# 1,1,1,1,1 + 1 split jerk on last rep, 185# no hook grip 1,1,1