[X-PacGuard]

Sunday 7-21

9am: 2 poptarts, milk (yeah, yeah, i need to go grocery shopping today)


preWO: 2 granola bars, gatorade g2

12-1 MMA: worked on basic sub flows, hit thai pads for a while, some G and/or P drills, open training. Rolled w/ instructor - had him in position for sweeps a couple times, but he is just way to good to ever actually execute one

PWO: got these weird but delicious chicken sausages at the store so i had 2 of those - only 140 cal each and seasoned with tomato.

dinner: steaks on the grill and baked curly fries

[X-PacGuard]

Monday 7-21

7am: 2 packs cinnamon oatmeal

8am
tripleset
squats, leg extensions, squat jumps, 3x8 each, little rest

triplset
one leg squats, leg curls, lunge jumps 3x10 each, little rest

superset
bench press, dumbell row 3x8 each
shoulder press, lat pull down 3x8 each

PWO (10am) PB and J

1:spinach salad, 1 cup cottage cheese, crackers


4: Bag of M&Ms (leave me alone it was a busy day at work)

7: Roast beef sandwich on whole grain bagel

730: Gi Training
went really well tonight again. Worked on a guard pass that just wasnt for me and then on windmill sweeps some more. those are for me.
Live Rolling went with a good blue - he was taking it easy on me, it was obvious but i still did alright passing his guard and holding him in side control. Got him with a far arm armbar from side control. Not too worked up about it because he was taking it easy, but it was encouraging and fun. He is really strong so that was hard, too.
Next rolled with another white belt who is about at my level, probably a little better. He subbed me once with a gi choke. Lame.
Finally did 2 rounds with a guy training for an MMA fight we took our gi tops off and it was really slippery. It had been a while since we rolled and I did much better than I remember. The last couple months have really been encouraging.

9:30 ate some chicken and cheese on a tortilla, pita chips and tomato hummus

[X-PacGuard]

Tues 7-22

7:00: oatmeal

8am :
Run
.75 miles @ 8:30 pace, walk .25 miles (x3)
.75 miles @ 9 mi pace, walk .25 miles (x1)

1pm: chicken soup, roast beef sandwich


4pm: didn't eat - bigger meal at 1 than expected, was busy and not really hungry

7:30 pm: plan on making stir fry tonight. gotta try to go easy on the rice

[X-PacGuard]

Weds 7-23

God Fucking Dammit

I have actually gained 6 lbs in the last month. I know that this is possibly due to differences in hormones, hydration and the fact that I have been hitting my legs really hard lately, but fuck me.

7am: 2 packets cinnamon oatmeal

8am:lift

superset squats, hex bar deadlifts
3x20 each - 155 on squats, 205 on deadlifts - that was really really hard

superset bench press and BOR
3x 20 each - 135 on bench, 95 on BOR - was pretty hard for reps 15-20 of each set

superset military press and lat pulldown hammer strength (shaddup)
3x20 each - 60 lb dumbells for military, 2 plates each side for pulldowns

9am: 2 scoops whey shake

1: spinach salad, roast beef on whole grain bagel

5 1 cup cottage cheese, crackers

7:30 - Gi Training -
worked on anaconda choke and getting a clock choke from the sprawl, did a little standup work. my judo-style throws need a lot of work. Live rolling - went with one guy that was just a waste of both of our time - he is like 140lbs and brand new so i just kept sweeping him and working armbars. I must say his submission defense is good so I guess if we roll again I will just try to work my lower percentage subs. Rolled with another new guy who was a bit of a spaz but nothing terrible. Finally rolled with S, he is a little better than me I think. he got me with a weird arm triangle-neck crank thing from mount. The second time, I hit a really nice elevator sweep and was able to keep him in side control for like 3 minutes. no real good sub attempts though.

9:30 big ass glass choc milk, granola bar

[X-PacGuard]

Friday 7-25
run 2 miles @ 8 min pace with 5 minutes walk in between

Saturday 7-26
Gi Training - kept pulling guard and trying to work open guard/spider guard sweeps, got passed and neck cranked did alright

[X-PacGuard]

Mon 7-28
9am: 2 poptarts, milk

noon: chicken rice soup

3pm: turkey and cheddar on sourdough bread

6:30: supposed to meet a friend for dinner

8pm: planning LSD 4 miles

[X-PacGuard]

Tuesday 7-29

8am: spoonful o' peanut butter

8:30:
run

1 mile @ 10 min pace
then
run quarter mile as fast as possible, between 8 and 9 mph on treadmill, then walk 2 minutes - repeat this until have gone 4 total miles - i think it worked out to running 1 slow, 1.75 fast and walking 1.25.

11am: pb and j

330: 1 cup cottage cheese, wheat crackers

8pm: 3 tacos, 1 quasadilla

[X-PacGuard]

Weds 7-30

7am: cinnamon oatmeal

8am: lift
Superset Squats with leg extensions - 3x20 each, 175 for squats
superset deadlifts with leg curls 3x20 each - 185 for DL
bench press 1x20 @135
military press 1x20 @ 70lb dumbells
BOR 1x20 @ 95lbs
hammer strength pulldowns - 1x20 @ 90 on each side

930: 2 scoops whey shake

2pm: roast beef on cibatta bread sandwich

7pm: 2 chicken wraps

730: Gi Class:
decent night - worked an armbar and americana from side control - i think he called it a sleeve hold? the armbar was akward. Live rolling I went with a guy I consistiently beat for 3 five minute rounds - it was super crowded tonight and we just kept being availible to train together. i normally like to get pounded on at least once per session, but I am sure I can get that friday. I started from guard each time and worked sweeps. I hit and omoplata from bottom once and about 3 armbars from various positions. I hit a spider guard sweep with my far leg across his belly basically daring him to pass and then lifted his leg on that side.

930: couple oreos, some pita chips and tomato hummus, little rice the wife had left over from her dinner

[X-PacGuard]

dont really remember what i did or ate for the last half of last week i really need to get better and more in the habit of doing this

Mon 8/4/8

815: peanut butter on wheat bread - one piece

8:30 - run
1 mile at 9 min pace,
walk 2 min, run .25 mile until 4 miles total

9:20: whey shake

12:30: - flatbread chicken sandwich, 1 cup cottage cheese, wheat crackers

3:30: pb and j

6:30 1 chicken wrap

7:30 Gi Training: drilled a couple guard passes - nothing too exciting. Rolled once with a dude who kept me on bottom half guard for a while, I somehow ended up getting on my stomach and grabbing his leg - had 2 decent armbar attempts from the top but didnt finish them. second guy rolled with is a new kid but he's strong. worked off my back, subbed him once with omoplata and once with americana


PWO - 930 pm: ate a bagel and 2 egg whites - also had a fudgecicle (fuck you they're 100 calories...)

[X-PacGuard]

Tues Aug 5, 2008

745: piece of bread with peanut butter and honey

8:15 run
1 mile @ 9:15 pace then did the same as yesterday except tried to run a little longer each time - went more like .3 miles run fast, walk .1 mile did for a total of 4 miles

9am: whey shake

1230: flatbread chicken sammich, spinach salad

330: (planned) 1 cup cottage cheese, wheat crackers

8: beef shishkabobs (steak, squash, zucchini, peppers) with rice