[Team Dragonfire]

Saturday, January 27th, 2007

Didn't get a barbell last night, but got more weights to put on my adjustable dumbells... the quest continues.

Lifting:

• 3x10xDumbell Rows (75s)
• 3x10xStiff Legs Dumbell Deadlifts (55s)
• 3x10xIn-line Dumbell Squat (55s)
• 3x10xSumo Dumbell Squat (55s)

[Team Dragonfire]

Saturday, January 27th, 2007

Did a much improved lifting workout... Seriously considering getting Ross' Never Gymless.

Lifting:

3x Front / Lateral Raises (8x25, 6x25, 4x30)
3x Sword Draws (3x8x25lb.)
3x Seated OHP (10x25, 8x35, 6x40)
3x Shrugs (3x25x25lb.)
3x Turkish Getups (3x4.4, 25lb.)

Stretching:

*These are all taken from Eddie Bravo's Mastering the Rubber Guard. They are done holding each for 30 seconds.

• Butterfly
• Hamstring
• Stretch Over Hip
• Trinagle
• Feet Over Head

[Team Dragonfire]

Monday, January 29th, 2007

Jiu Jitsu (Gi):

Half Guard:
Kimura from bottom(outside) -
Kimura, defended, sweep from bottom -
Kimura, Keylock, Straight Armbar from top -

Rolling:

• Uncle Pelo (I really need to not get under this guy. When I stay up, I can really work a bit, but if he passes my guard, he can't submit me, but I can't sweep him either.)
• Mike (lots of reversals, no submissions on either side)
• Fred (was able to really have my way with Fred as I don't think he's very comfortable in his guard)
• Juan (I was in half guard almost the entire time and I felt amazing. I went through, without even thinking, all of the submissions that I have learned from there as well as the sweeps. A few almost worked, but Juan eventually passed. I learned that while I can go for the lockdown and double underhooks in nogi, I need to pinch the hips and keep distance and work for submissions as opponent tries to flatten me out.)

Shadowboxing / Conditioning:

3 circuits (1 min. ea.):

• straights
• hooks
• uppercuts
• crunches
• feet up crunches

2 circuits (30 sec. ea.):

• mountain climbers
• jump ups
• crunches
• pushups

Stretching:

• Butterfly (30 seconds holds on all stretches)
• Hamstring
• Stretch Over Hip
• Trinagle
• Feet Over Head

[Team Dragonfire]

Wednesday, January 31st, 2007

Jiu Jitsu (Gi):

From the back:

Rolling:

Felt really good tonight. Didn't work my guard as much as I would've liked, but my guard passes are becoming pretty solid. I rolled with 4 gyus for a total of 20 minutes.

Heavy Bag / Conditioning:

3 rounds (really should've done more):

• 2min. heavy bag
• 2min. abs (variety of exercises)

[Team Dragonfire]

Thursday, February 1st, 2007

Kickboxing:

• Ridiculous amount of ab reps
• Focus Mitts (40 minutes): worked a lot of knees and also the haymaker into a hook and knee... also haymaker / uppercut

Jiu Jitsu (nogi):

Torres Guard Pass:

• Double Leg: after breaks guard, swim hands under legs and IMMEDIATELY pull opponent up in the air and onto your thighs. From here, hug tightly and sprawl back (on toes) while pushing opponent's knees into their nose. Grab across opponent's neck putting pressure with one hand while other drops down to hip. Move around to the side and slide head out from between their legs with a hard shoulder thrust / shrug.
• Single Leg: Same as double but with only one leg. WATCH for triangle.
• Guard Pass Counter: As soon as you feel opponent pulling your hips off the ground, throw your legs over your head and roll backwards, shooting immediately (as soon as feet touch) at opponent into side control.

Rolling:
Rolled with Mando (purple belt), Thomas (blue belt), and Sebastian (he's only 12, but hey... he called me out haha)

Lifting:

• 3x Front Raises (10x25lb)
• 1x Turkish Getups (4/4)

[Team Dragonfire]

Sunday, February 4th, 2007

Lifting:

FINALLY got a barbell, now I gotta buy more weights so I can do some serious strength training.

• 3x10xDumbell Rows (75s)
• 3x10xBarbell Rows (125lb.... all I have right now... gotta get more plates so I can do heavier weight and lower reps)
• 3x10xDeadlifts (125lbs.)
• 3x10xHangClean / Front Squat / Push Press (75lb.)
• 3x10xBicep Curls (40s... need to step up the weight).. did these to take a bit of a breather
• 3x10/10xDouble Axe Chops (25s)

Abs (50 each):

• crunches
• bicycle crunches
• leg raise crunches
• 6" flutters
• sides (50/50)
• crosses (50/50)

[Team Dragonfire]

Monday, February 5th, 2007

Jiu Jitsu (Gi):

• Escape from Side Control - Get both hands underneath opponent with your knee up. This will block them from taking mount or knee on stomach. Kick leg out while throwing arms hard over your head. Make sure to come to knees on the side of opponent.
• Escape to takedown - Before opponent can turn into you, grab their far side knee and foot (NOT ankle) and pull in out from under them while pushing them over. Remember to drive and keep head INSIDE. Once opponet is over move your body across opponent for side control.
• Escape to back control - After escape pull head out (opposite of takedown). Reach under and grab BOTH of opponent's collars and chicken wing opponent's arms up in the air as much as possible. Put right leg parallel to opponent's right leg and pull them over on top of you. Do your BEST to make sure opponent's hips are not on top of your own (you should be higher) and land in a sitting position, not on back. From there, work collar / nogi chokes.

Rolling:

• 3x5min. rounds - With Ken and a few other guys.... felt really good but my knee is still nagging me.
• 4x3min rounds - with Juan, started standing. Getting him ready for his fight. I feel alright about my takedowns but not nearly confident. Hopefully, I'll get to work on them more before tournament time. I need to remember to go for arm drags and the kimura throw more in practice.

Apprxoimatey 600 reps of Abs (did these with Juan and I did break down a few times and stop which makes me angry... I hate breaking down mentally.)

Also I weighed in at 192 after practice (been weighing in under 190 recently) so that means i need to start watching my food again. No more massive meals after practice and after lifting. I'm considering getting a casein blend protein to aid in muscle growth.

[Team Dragonfire]

Tuesday, February 6th, 2006

Lifting:

Did some good late evening training:

• 3xUpright Rows (10x75, 8x95, 6x95).. will be replacing these with high pulls
• 3x8xHangClean / Front Squat / Push Press (85lb.).. trying to do heavier with less reps
• 3xSquats (10x85,8x115,8x115).. i have no rack so I can't do weight any heavier than what I can lift over my head.. right now I only have weights to go to 125... gotta get more
• 3x8xDumbell Swing (40lbs.).. might do heavier next time
• 3xx25xShrugs (125lbs.)..again, gotta get more weights so I can do these heavier

Abs (50 each):
crunches
bicycle crunches
leg raise crunches
6" flutters
sides (50/50)
crosses (50/50)

[Team Dragonfire]

Wednesday, February 7th, 2006

AM

Lifting
*Just did these to get the ****bolism goin early in the morning.

• 3x8xHangClean / Front Squat / Push Press (95lb.).. little heavier with less reps, but still solid
• 3x10/10xDouble Axe Chops (25s)
• 3x8xDumbell Bicep Curls (40s).. just for fun before I left for work

PM

Jiu Jitsu (Gi):

Guard Passes (I call these Torres passes because, as Mando said, they are the trademark pass of our school):

• Basic Torres Pass -
• Torres Pass from standing -
• Pass into scarf position -
• Pass into reverse scarf to mount -
• Mount tip -

Rolling:

Rolled with Mando, Ken, and Uncle (Somespanishword)... felt great to roll... with Mando, I really felt like I was remembering all of my escapes and counters... feels good to have them popping into my head before I have to think about them. I can feel my progress

Conditioning:

500 reps of abs... felt amazing but I need to start working my lower back so I don't turn into a caveman.

[Team Dragonfire]

Saturday, February 11th, 2007

Jiu-Jitsu (nogi):

Kimura / positioning:
Guard pass to scarf -
scarf to side mount kimura -
stepping over head kimura -
kimura to armbar -

Rolling:

Rolled with Marshall, Brian (twice), and another new guy. Did fairly well but didn't tap Brian until the end of the 5 min. round with a side choke. I'm noticing myself a lot more knowing what to do. No longer am I stopping to think about what to do in every position. I believe that the way we practice technique is responsible for this (chaining together movements.. see above)


TOTAL FIGHT CHALLENGE recap:

Juan: Fought a really tough kid who dropped him real fast. Juan had a tight kneebar and almost an ankle lock but lost it. After a very scary minute or so of Juan and his opponent swinging at eachother, Juan started landing clean shots and eventually TKO'd his opponent for the win.

Eddie: Fought Dan Swift who has OK jiu-jitsu but horrible takedowns. Eddie just kept it on the feet stuffing takedowns and forcing Dan to attempt takedown after takedown. Eddie won via unanimous decision.

Miguel: Fought a crazy kung fu/karate guy who used axe kicks and a side stance. Despite having his opponent in a TON of submissions, popping his elbow 3-4 times (armbars) and almost choking him out (RNC and triangles), Miguel won via triangle in the 3rd round.


Great to see all of the guys from my gym so dominant.