[farmboy]

Thursday, 4/27/06

3:45am
5g Creatine

4:45am
Bench Press: warm up 135X10
170X5/5/5/5/5
E-Z bar Skull Crushers 55lbs 4X6
Seated SB OHP 40lb DBs 4X6
Inclined Bench Press 40lb DBs 3X12
DB Lat Raise 25lb DBs 3X10
Side Grip 40lb DB Pullover 3X12
Cable Push-Downs (75lbs) 3X8
15lb DBs Rotator Cuff Exercise 3X10
Throughout workout: ½ water/½ Gatorade mixture w/1 tbsp of flax seed oil
Directly after:
3 tablets BCAA
5g Creatine

8:00am
3 eggs
½ cup of cottage cheese
½ of a banana
1 SAN Tight
1 Mega-Man Multi
2 capsules Glucosamine/MSM
Bottle of Diet Lipton Green Tea

10:10am
Protein Shake:
1 cup of skim milk
1 cup of lowfat mixed berry yogurt
½ banana
¼ cup of blueberries
1/6 cup of raspberries
2 slices of peach
2 pineapple rings
1 tbsp ground flax seed
1 scoop of protein powder

1:10pm
12 inch Turkey & Ham on Honey Oat (American Cheese, Spinach, Tomato, Onion, Light Mayo)
Bag of Baked Lays Potato Chips
2 capsules Glucosamine/MSM

6:00-7:30pm
Brazilian Jiu-Jitsu at the KnockOut Factory in Salamanca, NY. My 3rd class in BJJ. Had a great time. Got my ass kicked a little. I was exhausted after class! I got to meet Chuck Anzalone from Lockport’s WNYMMA. What a great guy. It’ll be good to see him again at the De La Riva seminar.

After warming up and stretching for a while, we worked on a couple drills breaking the closed guard. The first started with putting a forearm across the torso of your opponent, right at the hip area, then forming a frame with the other arm, holding at the wrist of the arm that’s against your opponent. The elbow of that arm is in the sensitive area inside the thigh. Pusing down should get them to open their guard. This is the basic idea, but the arm placement was different.

In the second, you start with your hands on your opponent’s upper arms, closer to the armpit, and stand up. Then, wedge your knee (we drilled with the right knee) in the center of their butt, right against the tailbone. Then, after putting your hands on their hips, you push down on their hips while sitting back. The pressure down and out should break the guard.

The third technique was an arm drag from butterfly guard. From the bottom, you reach under your opponent’s right arm with your right arm, and grab behind their tricep. While pulling them down towards your right, you shift your hips to your left, and bring your left leg out. From there, you should still have your right hook in, and you move around to take their back, putting your left hook in.

After drilling those techniques for a while, we rolled a couple of times. I rolled with a guy named Aaron, first. Strong guy. He submitted me twice, and I had a tough time doing anything. I did manage to do an omoplata from guard, but didn’t hold his arm right, and didn’t push his head away. The whole technique wasn’t there, so it didn’t pan out. Almost got a triangle, but I got stacked and couldn’t get it in. Chalk it up to experience. Then I rolled with a guy I think they called Snake. IT went back and forth. I used a couple sweeps that I’d learned while I was down at James Simrell’s place down in Scranton, and they worked to perfection. Too bad I couldn’t finish anything. Still, wow, what a workout! 5 minute rounds feel like an eternity! Thanks to all of the guys I met, especially Chuck.

8:50pm
12 inch Turkey sub on Honey Oat (Pepper Jack cheese, Spinach, Tomato, Onion, Ranch Dressing)
2 Oatmeal Cookies (probably a bad idea)
15.2oz bottle of Orange Juice
2 capsules Glucosamine/MSM

[Feature boy]

How do you those towel grip pull-ups? Do you hang a towel over the bar and grab it by both ends or do you use two different towels? And is the towel you're using a normal one or some kind of a special never-breaking one?

[farmboy]

Originally Posted by Feature boy

How do you those towel grip pull-ups? Do you hang a towel over the bar and grab it by both ends or do you use two different towels? And is the towel you're using a normal one or some kind of a special never-breaking one?

Regular towel I got at Wal-mart. I haven't had a problem with it breaking, yet. I use just one, and wrap it around the bar a few times, until there's about 6 or so inches on eithr side. The two ends are about 8 inches apart. Then, grip and pull.

[farmboy]

Friday, 4/28/06

8:50am
3 hardboiled egg whites
Individual bowl of Frosted Mini-Wheats w/ milk
Small cup of OJ
2 Glucosamine/MSM

11:25am
1 cup of nonfat blueberry yogurt
12 inch Turkey & Ham on Honey Oat (American Cheese, Spinach, Tomato, Onion, Light Mayo, Mustard)
15.2oz bottle of OJ
2 Glucosamine/MSM
1 capsule SAN Tight

1:15pm
CoC Trainer Reps w/1 second hold 7X7

2:00pm
1 small apple
EAS AdvantEdge energy bar

4:10pm
Bowl of All Bran with peaches and skim milk

6:30pm
There was a missionary supper at the church, so we had a bunch of different foreign foods that I can’t even begin to recall.
Oh yeah, I had a glass of milk, too.

[farmboy]

Saturday, 4/29/06

7:30am
5g Creatine

8:20am
Squats 135X10
195lbs 5X5
Bulgarian Split Squats 40lb DBs 3X8
Front Squats 145lbs 4X6
Glute Ham Raise 4X8
Throughout workout: ½ water/½ Gatorade mixture w/1 tbsp of flax seed oil
Directly after:
3 tablets BCAA
5g Creatine

9:50am
Protein Shake:
1 cup of skim milk
1 cup of nonfat yogurt
1/3 cup of blueberries
1 tbsp ground flax seed
4 slices of peach
2 pineapple rings
1 scoop of protein powder
1 capsule SAN Tight
2 capsules Glucosamine/MSM

1:00pm
A serving of Jack Link’s steak nuggets
15oz bottle of chocolate milk

2:25pm
10oz sirloin steak
Spinach w/2slices of turkey bacon
1 cup of black beans
½ cup of wild & long grain rice
1 gel-cap Omega-3 complex
2 capsules Glucosamine/MSM

3:20pm
Bottle of Diet Lipton Green Tea

8:20pm
Ham & Swiss on Whole Wheat w/Spinach and Miracle Whip
Raw Baby Carrots
½ cup of Cottage Cheese
4 Whole Wheat Crackers
2 slices of Cheddar
20oz glass of Skim Milk w/sugar free chocolate syrup
1 gel-cap Omega-3 complex
2 capsules Glucosamine/MSM
2 Mega Man Multi Vitamins

[Frodo]

Originally Posted by farmboy

After warming up and stretching for a while, we worked on a couple drills breaking the closed guard. The first started with putting a forearm across the torso of your opponent, right at the hip area, then forming a frame with the other arm, holding at the wrist of the arm that’s against your opponent. The elbow of that arm is in the sensitive area inside the thigh. Pusing down should get them to open their guard. This is the basic idea, but the arm placement was different.

I'm a little confused my the arm placement. That seems to almost set up the triangle for your opponent. How do you do it again?

BTW, breaking a guard with pressure point attacks (like the lockflow example) often don't work well against more experienced opponents.

The third technique was an arm drag from butterfly guard. From the bottom, you reach under your opponent’s right arm with your right arm, and grab behind their tricep. While pulling them down towards your right, you shift your hips to your left, and bring your left leg out. From there, you should still have your right hook in, and you move around to take their back, putting your left hook in.

Note that:

• You can try trapping the wrist under your armpit (squeeze down) if possible for more control.
• Make sure your head/bodyweight is over their shoulder when you twist over him so he can't free his arm.

I'm the uke in that link.

[farmboy]

Frodo:
I'll get back to you on that a little later today. I saw your post, but it's about 5:30 right now and I'm meeting a guy to go running. Something new I started doing. I only have time to put in my log from yesterday, sinceI didn't get a chance, but I'll get back to you on your post later this morning.

8:00am
3 egg whites/1yolk
2 slices of Whole Wheat Bread
3 pieces of turkey sausage
20oz glass of skim milk
1 gel-cap Omega-3 complex
2 capsules Glucosamine/MSM
1 capsule SAN Tight
1 tablet Mega Man Mulitvitamin

10:40am
1/2 peanut butter sandwich on whole wheat
1 banana

2:40pm
Homemade Whole Wheat Pasta Salad w/shrimp & mixed veggies (onion, green peppers, tomato, pimento, olives, mushrooms, artichoke heart, carrots, cheddar cheese, homemade Italian dressing)
1/2 of a Ham sandwich
1/2 of an apple
2 bottles of Diet Lipton Green Tea
1 gel-cap Omega-3 complex
2 capsules Glucosamine/MSM
1 tablet Mega Man Mulitvitamin

7:45pm
Turkey & Swiis on a whole wheat wrap (spinach, tomato, onion, Miracle Whip)
1/2 cup of cottage cheese
4 whole wheat crackers
2 small chunks of cheddar cheese
1 pickle
Bottle of Diet Lipton Green Tea
1 gel-cap Omega-3 complex
2 capsules Glucosamine/MSM

8:10pm
40 minutes of stretching (something I should do a lot more often)

9:05pm
1/2 Bottle of Diet Lipton Green Tea

[farmboy]

Originally Posted by Frodo

I'm a little confused my the arm placement. That seems to almost set up the triangle for your opponent. How do you do it again?

Well, I think that if you keep your head up and your arms in tight enough, there's no way they could get the triangle set up, especially if you're keeping constant pressure on their abdomen right above the cup area.

Originally Posted by Frodo

BTW, breaking a guard with pressure point attacks (like the lockflow example) often don't work well against more experienced opponents.

I agree. I think that this is just one guard break of many that can be used, but it wasn't necessarily relying on the pressure point. The pressure of the whole upper body should be enough to push the leg down enough to break the feet apart. Of course, that, too, would be dependent upon your opponent, like the length of their legs and their flexibility, etc...

I may be explaining this technique poorly, as I don't know all of the finer points of BJJ technique and I was just writing the log from memory. Thanks for taking an interest, though. I really respect your opinion and any of the knowledge that you can share is appreciated. If you have anything else to add about this technique, let me know.

[farmboy]

Monday, 5/1/06

6:00am
Met up with a friend from work to go running. Didn’t go all that well. After how fast he said he ran a 2-mile run (11:37), I didn’t think he’d have a tough time with my slow ass. Well, he ended up having to take a break every ¼ mile lap, and we ended up only running like a mile before we just walked another couple laps. Well, if this is how it’s going to go, I may have to forgo any more runs with him. If I want to do myself any good, I’ll have to do it on my own. But, I did run home at a pretty good clip. I guess it wasn’t a total loss.
Directly after: ½ water/½ Gatorade mixture w/1 tbsp of flax seed oil, 3 tablets BCAA

7:45am
3 egg whites
2 slices of whole wheat toast
1 capsule SAN Tight
2 capsules Glucosamine/MSM
1 gel-cap Omega-3 complex
1 tablet Mega Man Multivitamin

10:05am
1 apple
1 banana
6oz nonfat peach yogurt
½ cup of Whole Wheat Pasta Salad
Bottle of Diet Lipton Green Tea

12:15pm
Chicken Quesadilla w/sour cream and guacamole
2 capsules Glucosamine/MSM
1 gel-cap Omega-3 complex
1 tablet Mega Man Multivitamin

5:15pm
9oz salmon filet
Brown rice w/garlic, onion and mushroom
Green Beans
2 capsules Glucosamine/MSM
1 gel-cap Omega-3 complex

7:20pm
Neck Crunches 10lbs 3X10
Reverse Neck Crunches 10lbs 3X10
Side Neck Crunches 10lbs 3X10 each side
Neck Bridges 4X10

8:15pm
Bowl of All Bran Cereal w/ Skim Milk. Blueberries and Splenda

[farmboy]

Tuesday, 5/2/06

4:20am
5g Creatine
1 apple

5:30am

Pull Day- going to go light, today. I’m not trying to be a power-lifter, despite the fact that I appreciate the great help as far as strength training goes. I was thinking about trying the old tried-and-true “one week heavy weight/low reps, one week lighter weight/higher reps” thing for a while, and this week seemed perfect to start the light week. My right inner thigh has been feeling weird ever since the other day when I stretched. Maybe I was trying to take it too far too quickly. I haven’t been stretching as much as I used to and I’m definitely not as flexible as I was 5 months ago. I’m hoping maybe this will help more with muscle endurance.

Deadlift 165lbs 5X12
Chin-ups 4X8
Stiff-legged DLs 135lbs 3X12
Single-arm 40lb DB Row 3X15 each side
40lb DB Shrugs 4X20
30lb DB Alternating Curls 3X12 each side

Throughout workout: ½ water/½ Gatorade mixture w/1 tbsp of flax seed oil
Directly after:
3 tablets BCAA
5g Creatine

7:40am
Bowl of Oatmeal w/1 tbsp ground flax seed
2 jumbo eggs
Bottle of Diet Lipton Green Tea
1 capsule SAN Tight
2 capsules Glucosamine/MSM
1 gel-cap Omega-3 complex
1 tablet Mega Man Multivitamin

10:00am
Protein Shake:
½ cup blueberries
6oz nonfat blueberry yogurt
1 cup of skim milk
1 scoop of protein powder

1:15pm
6 inch Turkey, Ham & Swiss on Honey Oat (spinach, tomato, onion, green pepper, cucumber, light mayo)
2 capsules Glucosamine/MSM
1 gel-cap Omega-3 complex
1 tablet Mega Man Multivitamin

4:35pm
½ Turkey & Swiss on Whole Wheat w/Miracle Whip and mustard
½ cup of cottage cheese
1 cup of Whole Wheat Pasta/Shrimp salad
2 capsules Glucosamine/MSM
1 gel-cap Omega-3 complex

7:00-9:00pm

Judo

The first 45 minutes of class we did some self-defense. Unarmed, with a knife and with a gun. Whatever. The self-defense isn’t really what I’m looking for in the class, but I guess it can’t hurt.

Well, after that, we worked on just a basic juji-gatame, starting on the ground, then transitioning from a throw right into juji-gatame.

After that, we worked on a few throws in particular: sumi-gaeshi, tani-otoshi, and harai-goshi. I did pretty good on the throws, and by the end of class, I think that I had the best technique of all of the lower ranking judoka, and that’s not trying to be arrogant. Out of all of them, I think I liked harai-goshi the most.

At the beginning of class, we did a technique for if your opponent had stance lower to the ground. I’m doing this from memory, because I couldn’t find the technique in the Kodokan book. Maybe someone can help. You would grab their right wrist or gi near their wrist with your left hand and pull down, grabbing their belt over their back with your right hand. Then, I believe you underhook their right arm with your left and pull them tight. Then, you slide in I think with your right leg and roll back. They end up doing a forward roll, and you roll with them over and end up on top in the mount (tate-shiho-gatame).

I did pretty well with it, but I started with a guy that is much heavier than me and very ungainly. Of course, if my technique had been better, I’d have been ok. Anyway, what happened was when he rolled, his shoulder got up onto my nose, and then he went over, with all of his weight on my nose! I heard a crunch and fuck did it hurt! I thought I broke it at first, but nah. Shit, my eyes welled up and everything.

Another thing that sucked, I ended up wearing a cup to class. I ended up taking a fall and the cup dug right into the tendon in my right inner thigh. I might have to revisit some of the several threads on wearing a cup and reconsider it!

9:20pm
Grilled chicken breast salad w/spinach, tomato, and raspberry vinaigrette.
½ water/½ Gatorade mixture w/1 tbsp of flax seed oil

9:40pm
Bottle of Diet Lipton Green Tea