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

Recovery workout

2/9/12 - 10 am at 24 Hour Fitness

Good mornings with 45 lb bar - 20

Barbell bent row 135 lbs x 5, 185 lbs 2x3, 225 lbs x 2

Dumbbell push press 45 lb dumbbells 2x8 + 5

Squats and Shoulder Press

2/8/12 - 12:45 pm at 24 Hour Fitness

Warmup - HB Back Squat 135 x 5

High Bar Back Squat 225 lbs 3,3,3,3,3

Shoulder Press 135 lbs 3,3

Kept it short today. Left hamstring near ischial tuberosity started feeling crampy and weird. Also felt a little weak on shoulder press.

21 mile bike ride

Endomondo Cycling Workout: was out cycling 21.11 miles in 1h:44m:41s using Endomondo.

First workout back at 24 Hour Fitness

12 pm at 24 Hour Fitness

Deadlift 225 lbs 3,3,3,3,3

Dead hang pull ups with green Rogue band assist 5,5,5

Bar dips with green Rogue band assist 10,10,10

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Day 1 hunger

Always happens. This time it's a little worse than the first 2 times. Went off the deep end for the last 2 weeks or so on my eating. Odd thing is, although I feel uncomfortably bigger and heavier, my scale says I weigh the same. Weird.

Weigh in Velocity Diet Round 3

Day 1 weigh in:

235.4 lbs

Body fat 30.7% by Bioelectrical impedance analysis

1 mile running time trial

1/8/12 - 10 am - Near the house

1 mile time trial - 10 minutes and 1 second
Also tracked with with an app for my phone here: Endomondo Running Workout: was out running 1.00 miles in 10m:01s using Endomondo.


Not bad for my first time attempting to run hard in about 6 months. Looking run a sub 9 minute mile on 1/22. My breathing was a little hard this morning right at the beginning. I'll try my run on 1/22 at night.

Just a little running

Started slowly working back into running. I've been tracking the runs with a really cool app for my HTC Evo called Endomondo. Here's the last few really slow, short runs I went on in the neighborhood around my house:


12/14/11 - 2:30 pm near the house
Endomondo Running Workout: was out running 0.57 miles in 8m:48s using Endomondo.


12/19/11 - 1:40 pm near the house
Endomondo Running Workout: was out running 1.07 miles in 14m:20s using Endomondo.


12/28/11 - 10:30 pm near the house
Endomondo Running Workout: was out running 1.58 miles in 20m:36s using Endomondo.


12/31/11 - 9:54 am near the house
Endomondo Running Workout: was out running 2.02 miles in 26m:42s using Endomondo.


Feeling really good after the runs too. The key here seems to be keeping the pace down, and making sure I'm relaxing and actually focusing on my mechanics. Feeling pretty good about my mechanics after these last few runs. Going to try a 1 mile time trial as a baseline tonight.

Catch a Fade Fridays at Fight Academy

10:45 at Fight Academy Pasadena

6 rounds of 4 minutes of no gi grappling
Felt great! Definitely tired afterwards. No head ache or drop dead feeling, though. Although some douche with clearly more BJJ experience than I knee'd me in the back of the head...twice, while transitioning from side control to north/south, and was going super aggro knowing that I'm a white belt in BJJ. Again, this guy is clearly a douche.

Today's vitals

1/6/12 - 9:45 am at the house

Weight on an empty stomach - 234.8
Body Fat by Bioelectrical impedance analysis - 30%
Resting Heart Rate - 62 bpm
Blood Oxygen Saturation - 98% SpO2

Fight Academy Amazon Local Deal!

A few friends and I found an Amazon Local deal for Fight Academy a few days ago. It was for $39 for a month of unlimited training, PLUS 3 one on one training sessions. Pretty bad ass deal. So went last night, and this morning.

1/3/12 - 8 pm Striking class at Fight Academy - 1.5 hour class
20 minute static stretching series, 30 minute calisthenic conditioning 'warm up,' 40 minute heavy bag drills with calisthenic conditioning mixed in.


1/4/12 - 10 am Muay Thai class at Fight Academy - 1 hour class


1/5/12 - 10:30 am - Muay Thai training in the park in Chino Hills with Julio - 1.5 hours
3 rounds of 2 minutes of boxing focus mitts, 3 rounds of 2 minutes of Muay Thai focus mitts, 1 round of boxing sparring, 3 rounds of Muay Thai sparring



1/6/12 - 8:30 pm - Speed bag instruction and practice at Fight Academy - 30 minutes
Came by to pick up new Fight Academy shirt. Asked Savant if he could see what I was doing wrong on the speed bag since my progress has been very slow. Showed me proper rhythm to hit speed bag at, and to slow down. Made much more sense that what I had been doing. Worked 5 rounds of 3 minutes with what Savant taught me.

Feeling pretty good after both classes. Not really sore. I did take it super slow in both classes, and sat out of a few of the conditioning drills. So far, so good. And coach Joe Del Real rocks.

My hamstrings and shoulders did start feeling a little sore when I went to train in the park with my boy Julio.

Just a little running

I haven't weighed myself in about a month, but I'm way lighter than I was before. Just this one fact has made running way easier for me lately. I've gone out for a run in the last few weeks, and both times it felt great. Granted, it wasn't at a fast pace, or very far. Either way, running like this is something I can definitely do.

12/14/11 - 1:15 pm
0.57 mile run - 8 min 48 sec

12/19/11 - 12:45 pm
1.07 mile run - 14 min 20 sec

It's a start. Going to keep the distances between half a mile, and 2 miles. Not going past 2 miles, but very gradually increasing the pace.

Backyard workout

12/18/11 - 11 am at the house

Warm up - Chin ups 1-1-1, Pull ups 1-1-1, 20 air squats, 20 push ups, 20 situps, 10 forward straight leg swings both legs

Bench press 185 lbs 5x3

Barbell good mornings 45 lb. bar x 10, 95 lbs 3x3

Standing dumbbell curls 45 lbs 3x3 both arms

Some light gymnastics - Cartwheels, round offs, shoulder rolls, and forward rolls.

Not a real intense workout. Just a light, FUN workout. Felt great just to move instead of fixating on getting through a hard workout when I haven't trained in a while.

Pranayama, Trataka, Meditation

Pranayama, Trataka, Meditation
Duration - 1 hour

Pranayama, Trataka, Meditation

Pranayama, Trataka, Meditation
Duration - 1 hour

Pranayama, Trataka, Meditation

Pranayama, Trataka, Meditation
Duration - 1 hour

Pranayama, Trataka, Meditation

Pranayama, Trataka, Meditation
Duration - 1 hour