Tuesday, 5/23/06
4:35am
5g Creatine
1 cup of low sugar grape juice
1 tbsp peanut butter
1 small slice of multigrain bread
1 apple
5:35am
Pull Day
Deadlift 135X10
255lbs 5X5
Supinated Grip E-Z Bar Bent-Over Rows 110lbs (+ whatever the bar is) 4X8
Good Mornings 170lbs 4X6
Towel Grip Pull-Ups 4X8
BB on Shoulder Shrugs 175lbs 4X8
E-Z Bar Curls 70lbs 3X6
Throughout workout: ½ water/½ Powerade mixture w/1 tbsp of flax seed oil
Directly after:
3 tablets BCAA
5g Creatine
8:00am
2 whole eggs/2 egg whites
2 slices of grilled deli ham
Bowl of oatmeal
2 capsules Glucosamine/MSM
1 Mega-Man Multi
1 gel-cap Omega-3 complex
10:00am
Protein Shake:
½ cup of OJ
½ cup of skim milk
3 strawberries
3 slices of peach
¼ cup of mango
½ of a banana
1 tbsp of ground flax seed
1 scoop of EAS vanilla whey protein (22g protein)
12:20pm
6inch Subway Tuscan Chicken (spinach, tomato, peppers, onion, Tuscan sauce)
1 apple
Bottle of Fuze Oolong Tea
2 capsules Glucosamine/MSM
1 Mega-Man Multi
1 gel-cap Omega-3 complex
4:15pm
6inch Subway Turkey & Provolone on Honey Oat
1 banana
7:00-8:00pm
Brazilian Jiu-Jitsu
We worked on
arm bars from the guard to warm up. Then we worked a collar choke from side control. From the right side, reach under your body with your left hand to grad their left elbow. I found that grabbing the gi at the elbow was easiest. Then, use your right hand to fake that you’re trying to go underneath their neck, trying to get them to turn their hand to the right. Once they do, reach around the left side a grab, thumb inside their collar, very deep and bring your forearm across their throat, while at the same time, sitting through with your left leg. After that, we practiced going to an arm bar after the previous technique was blocked. Same as above, but they push away with their arm and you change grip from their elbow to over their arm, hop up from your knees to both feet, bringing your right leg over their neck, keeping your knees tight, sitting back into the arm bar.
After that, we went in to open mat and rolled for a while. I did ok against a purple belt. Ok as in I didn’t get tapped n the first 5 seconds! Then, I rolled with Ken. Yah, not much different than rolling with Fabio the other day. Then, I rolled with a guy that was going for a belt. He had to take on every person in the class one after another, mainly just working on position. This guy was big. Probably had a good 50lbs on me. He got promoted to green belt. Good for him.
8:10pm
1 banana
8:40pm
Subway Wrap (Roast Beef, Swiss, spinach, onion, tomato, cucumber, light Ranch Dressing)
1 gel-cap Omega-3 complex
2 capsules Glucosamine/MSM
