[MM17]

I've decided to make a log not only to track my progress, but keep me motivated and on track in order to reach my goals.

My philosophy:
Eat clean but sufficiently and train with a more grueling schedule
or
Eat clean but less and train at a normal pace

Goals for Summer 08'
Body weight of 165 lbs & Stick to my diet
A bit later
Bench: 240
Squat:335
Dead lift: 425
Be in the best shape of my life, ready to compete in my first grappling tournament

Current 7/07/08
5'11
172 lbs
Bench: 225
Squat: 275
Dead lift: 365
Grappling technique improving

Schedule
Monday: (open mat, potentially) 9-11am, Class 6-9pm, Lift, & Bas Rutten's All Around Workout
Tuesday: Class 9-11am, 7:30-9pm, Morning Cardio
Wednesday: Class 9-11am, Lift, & Bas Rutten's All Around Workout
Thursday: Class 9-11am, (open mat, potentially) 5:30-9pm, Morning Cardio, & The RC Workout
Friday: (open mat, potentially) 9-11am, 5:30-7:30pm, Lift, & Bas Rutten's All Around Workout
Saturday: Challenge Day
Sunday: Lots of rest/cheat day for eating

Lifting consists of
Monday
Bench
Squat
BO Row

Wednesday
Pclean
OHP
Pull up

Friday
Bench
Dead lift
Chin ups (5 sets to failure each time until reach BWX10X5)
Squat

Following a slightly modified 5x5 routine...
Every week the Bench, Row, Pclean, OHP, & Pull up weight increase + 5lbs
The Squats & Dead lifts weights increase + 10lbs

[MM17]

Monday 7/07/08

Weight @ 6:30AM: 172 lbs

6:35AM: Small shake (1 scoop whey, 1 cup fat free organic milk, 5g creatine, ice)
6:45AM: 4.45 mile bike ride followed by 4 sets of 2 min jump rope rounds (got frustrated), 1 bottle water
8:00AM: Ate breakfast: 3 organic eggs with 1 1/2 cups water, medium portion of mixed veggies (zucchini, onions, yellow squash +others), 1 cup fruit salad I made (grapes, watermelon, peaches, nectorene, blueberry), 2 cups coffee (with milk + sugar), vitamins (1 multi, 2 fish oil, 1 flax, 1 b-complex, 1 magnesium)
9:00AM-1PM: Work, 1 bottle water
11:00AM: Gourmet Nutrition snack: Oat bar?
2:00PM: Salad with grilled chicken, 1 1/2 cups water, 1 cup fruit salad, 1 fish oil, 3-5g creatine

2:30PM: GYM-lift
(lbs)
Bench: 135X10, 150X5, 160X5, 170X5, 180X5, 190X5, 200X2, 205X2, 210X1
Squat: 135X10, 185X3, 225X5X5, 245X2, 265X2, 275X1 (fail)
Row: 135X5, 140X5X5, 150X2, 160X2, 185X1 (fail)

Comments: Bench felt good, squat meh, row I feel like I suck at. Shitty ass mood

4:00PM: Post Workout shake, 2 scoops whey, 1/2 cup water, 1 cup fat free organic milk, ice, 3-5g creatine, 1/2 banana)

4:30PM: Bas Rutten's all around workout
Little cool off swim immediately after.
Comments: I don't feel like thats 28 minutes long. But.... I feel like I worked hard during those "28 minutes."

5:30PM: Eat one Gourmet Nutrition snack: Oat Bar along with some of the same zucchini n such, 1 bottle water

6:00PM: Class 6-7, Most conditioning.

7:00PM-8:00PM: My partner was not there for class so I read over some submissions

8:00PM-9:00PM: Grappling class. From side control, kimura, americana, straight arm bar, 'russian sambo crank thing,' 'scotts move.'

9:30PM: Eat 1/2 cup fat free cottage cheese with some blueberries, some water

11:00PM: Bed hopefully.. 3 ZMA


Challenge this weekend might be a 5k road race.. or the July conditioning forum challenge..




Additional comments: I'm frustrated because last week I ate well, worked my ass off consequently losing roughly 5 lbs (I was at 168.5 lbs one morning), but then, I got drunk, ate tons of cookies & chips, then the next day I ate junk all day... that brought me back to where I am now.. 172 lbs.. fuck.

[MM17]

7/08/08

Weight @ 6:15AM: 169.999, just slightly below 170, can't really tell exactly

6:00AM: Wake

6:45AM: Morning shake? 1 scoop whey, 1 cup milk, water, ice, 1/2 teaspoon creatine (2-3g)

7:00AM: Run, 18:32, 2.5miles.
Comments: My body was sore & tight this morning. On a fresh pair of feet with better shoes I bet I could do a 5k in 20something. My projected time this morning for a 5k would have been 21.38ish

9:00AM-11AM: class, footwork for thai

11:05AM: Gourmet Nutrition Snack: Oat bar + 1 bottle water

1:00PM: Ate a salad with grilled chicken, balsamic vinegar & extra virgin olive oil, 1 cup mixed fruit, 1 glass water, 1 fish oil

3:00PM: Gourmet Nutrition Snack: Oat bar + some water

6:30PM: Gourmet Nutrition meal: Coconut chicken strips & protebello mushroom pizzas, 1 cup water, 1 cup green tea, 1 fish oil

7:30-9:00PM: Class, grappling
Comment: Worked up a good sweat today, submissions felt more smooth. I love this shit I feel like I'm really progressing

9:30PM: Cottage cheese with some blueberries, some water, 3 ZMA


Edit: Need some lactaid milk.. my stomach is fucking killing me
My legs are so sore.

[MM17]

7/09/08
Weight @ 7AM: 168-169lbs

6:45AM: Wake

7:15AM: 3 organic eggs, medium portion of those mixed veggies (zucchini + others), 1 cup mixed fruit, 1 cup coffee, 1 cup water, 2-3g creatine, 2 fish oil, 1 flax, 1 b-complex, 1 magnesium, 1 multi

Popping some ibuprofen to dull some of this back pain. niiiceee

9:00AM-11:00AM: class, grappling, some positioning stuff, light light rolling with a younger kid & instructor, also worked on a different kind of kimura from cross body.

(remember to write down kimura, 3-4 guard passes from last right, knee on stomach today, in mount: grapevine, hooks, cross, swims),

11:15AM: Gourmet Nutrition Snack: Oat bar & 1/2 banana
Comment: going to make some oat bars with vanilla today. possible those PW pumpkin bar thangggs

12:00-1:30PM: GYM- Lift
PClean: 95X3, 105X5, 115X5, 125X5, 135X5, 145X3 (failed last two)
OHP: 45X5, 95X3, 125X2 (then failed so I dropped weight), 115X5, 115X5, 115X5, 115X4 (failed 5th), 115X5, 135X1 (failed two more attempts)
Pull ups: I suck. I felt so weak. did like BW X5, 15X3, BWX2
Comments: Sucky day at the gym. I didn't eat a "meal" before going. I'll note that for next time. Maybe its just because I'm dropping some weight?

1:45PM: PW shake, 1 cup of coffee, ice, milk, 2 scoops whey

2:00PM: Large salad with grilled chicken, 1 cup fruit, bottle water

2:30PM: Played tennis for about 15 minutes then my partner got sick. It's humid.

2:30-5:00PM: Don't really remember what happened.. haha made some more Oat Bars from gourmet nutrition

5:00PM: Felt "heavy" so I did the Bas Rutten all around workout. Worked up a good sweat.
Comment: I feel like the creatine is holding quite a bit of water in my body

6:30: Large salad with the coconut chicken I made, 1 glass water, 1 portebello mushroom pizza, 1 fish oil

9:30PM: 1/2 cup cottage cheese with blueberries + lots of water throughout the night

1:00AM: 3 ZMA + sleep

Having people over the house tonight. I told myself I won't drink or eat any shitty food. Didn't eat anything besides what was listed & only drank water with lemon. Had one of my girl friends adamantly tell me whey protein was a scam



I don't really want to get too too sore because of the 5k this weekend Well my squat/dead lift day is on Friday & the 5k is on Saturday. Errmmm heh Icy hot will get me through this race. I'm shooting for a time of 19 minutes. I plan on going as hard as possible
Going to get a nice dentist made mouth guard soon.

[MM17]

7/10/08

Weight @ 7:15AM: 167-168lbs leaning more towards 167.

Comment: I'm eating enough daily (protein) roughly every 2-3 hours. I don't feel like I'm getting any weaker, just sore sometimes (probably why I sucked ass at the gym yesterday). I expect to get slightly weaker as I approach 160lbs.

7:30AM: 3 omega-3 eggs, 1 banana (have to finish these or they will go bad), 1 cup coffee with a touch of milk & 3 spenda, 1 glass water, 2 fish oil, 1 flax, 1 multi, 1 b-complex, 1 magnesium, medium portion of mixed veggies

9:00-11:00AM: Class, grappling, went over a few ways to break guard (already knew most)

11:15AM: Gourmet Nutrition Snack: Oat bar with some water

(back is tight)

2:00PM: Ate the other 3/4 of the mixed veggie bag with 3-4 small pieces of coconut chicken, water

2:00-4:15PM: work

6:00PM: Gourmet Nutrition: Turkey Salsbury Steak, mixed veggies, 2 cups green tea, 1 fish oil, last portebello mushroom pizza (thank god)

8:20PM: July conditioning challenge: MM17/11:01
Comment: Seemed way too easy. Awaiting confirmation. (Tested stop watch for 11 minutes.. its correct)
Warm up: 1 lap around field, stretch, challenge, 1/2 field sprint, 1/2 field sprint

9:30PM: 1/2 cup cottage cheese with 1 banana (last one, yes)

jacked up my quad pretty good on a cabinet in my house. fuck/icy hot


Instead of doing the Randy workout I might try the July conditioning challenge. Tomorrow I want to take a very very slow 2 mile jog just to get some running in before the 5k. Still don't know what I should do for lifting Friday due to the race being the next day.
The race is at 9AM so I figure I will be out of there by 12PM the latest. I'll just do my Friday lifting on Saturday night. Sounds good. (I'm talking to myself)

I'm trying what to think I should drink pre race. Going to look into this tonight. I'm thinking some water, gatorade, & probably 4-5 cups of coffee in the morning to get me wired. Accelerade? I have no idea what this does, maybe just carbs:protein 2:1 or something?


Comment: I've been getting complements right & left for how my grappling game has progressed. Two upper level guys say I'm a good athlete, great flexibility & that I'm picking things up quick. The instructor actually said, 'you could be really good.' Great confidence boost. Nice.

[Team Dragonfire]

very detailed log. hope you stick with it!

[MM17]

Thank you very much. I'm really going to stick with this hard for the summer because I have a lot of time. I plan on sticking with grappling during the school year and competing when given the opportunity.

[MM17]

7/11/08

Weight @ 1PM: 166-167lbs

Comments: Went to bed around 4:30AM this morning. Feel so tired/like shit

1:30PM: Gourmet Nutrition: Turkey Salsbury steak, mixed veggies, 1 cup coffee, 2 cups water, 2 fish oil, 1 flax, 1 b-complex, 1 magnesium, 1 multi, 1 peach, 2-3g of creatine

3:00PM: Mineral ice on every single inch of my legs. My legs feel like jello. 1 1/2 scoop muscle milk, 1/2 cup milk, ice, water, creatine, big bowl of grapes, tiny small peach from the tree in our yard

5:30PM: Half of the piece of haddock, 2 stuffed zucchinis, water

10:00PM: 1/2 cup cottage cheese with some grapes, water, 3 ZMA

Comment: Going to bed. waking up at 7:15 to get to the race for 8:20AM.

Going to rest up like mad today/tonight. No running whatsoever. Bed at 10. probably going to eat a good portion of wild rice/wheat kinds of rice

Maybe I'll take a trip to the running store to ask what the course looks like for tomorrow/go look at it.


Made a deal with myself... If I complete the 5k in 18-19 minutes, I'm going out to breakfast and getting some chocolate chip pancakes. mmhmmm

Saturday, 12th
6th Annual Frank J. Orszulak II 5K Run/ Walk for Cancer
Cyr Arena Forest Park, Springfield, MA
Start Time: 9:00 am
Pre-entry fee is $12 until July 9th - $15 after July 9th
Application: Fast Feet Inc.
Contact: fast Feet Inc. 413-734-0955

It looks like the fastest time to beat is 17:54 in a 5k with the limited # of participants. If I can run it sub 19 I'll be very very pleased

I'm looking up some other competitions to do. I came up with a triathlon.
Race Distance
1/2 mile swim, 13.0 mile bike, 3.1 mile run
Duxbury Beach Triathlon Course Info
This one is in September (too soon) & costs 75 bucks to participate. If I'm paying $75 to do this crap I better do something impressive. When I get back to school I'll start some swimming & stationary bike. A triathlon would be sick. Maybe I'll get in for some charity instead of paying 75. we'll see.

I've been reading about dark chocolate. bought some 85% cocoa lindt excellence the other day. Going to chomp down a square the day my weight is "due."

[MM17]

7/12/08

Weight @ 7:00AM: 168lbs even
Comment: took a bit more creatine than I usually would yesterday in preparation for the race. Also going to bed at 4AM and waking up at 12 the other day could have screwed my body a bit. oh well.

7:15AM: 2 eggs, 1/2 cup museli with 1/2 cup milk 1/2 cup water, 1 cup water, 1 cup coffee, 2 fish oil, 1 flax, 1 b-complex, 1 magnesium, 2-3g creatine

Comments: Just making a good play list for my ipod today during the run. I'm going to use the ipod because of its motivational factor (for me). Hopefully I'll come home today with a time between 18-19 minutes.

I plan on eating some apple, grapes, water & accelerade on the way to the race. (starts @ 9AM)

Overall I feel pretty well rested; I went to bed around 10:30PM and woke around 7:00AM

8:30AM: Drank 1/2 bottle accelerade & some water, 1 apple

10:00AM: Post race, 1 bottle water, 1 orange

TIME: 21:05
Comments: I'm very happy with my time considering:
3 large uphills
2 large down hills
both of which DRAINED my legs.
My tested time before around my house was so low because it was all flat ground
I did well in the race, started in the front, kept a little faster pace than my own & finished in the top 30ish out of roughly 110 people. The winner finished in approximately 15 minutes.
The only part of the race I am not pleased with is the fact that I walk about 3-4 times during the uphills. My legs felt like jelly & I knew I did not rest them enough (but pre race I put icy hot on every part of both my quads (helped tremendously))
Overall it was a well put together event for a great cause. The people were extremely nice & even motivated me through the hilly portions. I'm probably going to run a 5k every week throughout this summer even if there isn't a specific event. I might put some pictures up.

Wednesday, 16th
29th Annual Summer Sizzlers 5k
Location: Walker Memorial Grandstand, Forest Park, Springfield, MA
Start Time: 6:30pm (First Race on a Saturday, then every Wednesday)
Distance: alternates between the 8k (road) and 5k(cross country) from week to week
Entry fee is Only $3.00!!! (there is no pre-registration required)
Application: none required
Web site: Summer Sizzlers
Contact: Fast Feet Inc. at 413-734-0955
Email: fastfeetinc@comcast.net

Probably going to do these because they fit into my schedule well.




^Pre-race listening to the guy tell us directions & wondering how far this thing actually is. haha he said so many left, rights, and turns.




^Just feet before the finish line. Pre-death. LOL I hit the finish line & immediately grabbed my quads and started panting like an obese 90 something year old woman. It's all good. Some girl that I passed shortly before the finish line came and shook my hand. sweeeeet

2:00PM: 1/2 Burrito (including black beans, rice, grilled chicken, lettuce, tomato, and mild salsa wrapped on a.. well.. wrap), lots of water

3:00PM: 1/2 Burrito ^^, water, 1 fish oil

3:45-5:45PM: MUCH needed nap. Going to eat & swim around in the pool a bit. Tomorrow I will most def. hit the gym to do Friday's regimen. I want to beat my time for the July Conditioning Challenge as well.

6:20PM: Bas Rutten's all around workout, 2 waters

6:45: Swim around. legs feel like death

7:00PM: 1 piece of baked haddock, 2 stuffed zucchinis (these are soooo tasty)

9:30PM: Little less than 1/2 cup fat free cottage cheese, 1 apple, 1 glass water, 1 cup green tea

10:00PM: 3 ZMA

Also, want to order Never Gymless from Ross.

Remember - frames, shoes, inulin, contacts, schedule, interview Monday 2:45

[MM17]

fucking sherdog. double post.
well.. Shall try this Sunday along with the July Conditioning challange & possibly the Bas workout in the morning

Sunday is usually a day of rest, but this race has given rest for Friday & Sat.

1. Max push-ups in 1 minute.

ages 15-19: 35-44=Good, 45-53=Excellent, >53=Superior
ages 20-29: 34-43=Good, 44-52=Excellent, >52=Superior
ages 30-39: 25-34=Good, 35-44=Excellent, >44=Superior

2. Max sit-ups in 1 minute.

ages 17-29: 42-47=Good, 48-50=Excellent, >50=Superior
ages 30-39: 33-38=Good, 39-48=Excellent, >48=Superior


Notes:

Push-ups: must be performed through the full range of motion; all the way up (arms fully extended) and all the way down (chest no more than 3 inches from the ground).

Sit-ups: Feet must be held firmly on the ground. Arms crossed at all times. In the up position elbows must touch thighs, in the down position mid-back must touch floor.