[Team Dragonfire]

Saturday, March 10th, 2007

Lifting:
Nice, fun recovery lifting day before my day off tomorrow..

• 3x Plate Circuit (50lb. plate; 8xOverhead Lift / 8xBent-Over Row / 10xLunge Walk / 8xGood Morning)
• 3x10xOverhead Dumbell Press (40lb.)
• 3x20xOverhead Tricep Pushes (40lb.)

[Team Dragonfire]

Monday, March 12th, 2007

Lifting / Conditioning:
Missing Jiu-jitsu tonight so I want to make sure I get some decent conditioning in as well.

• Deadlift 5x5 (185, 185, 195, 220, 245, 265).. 2min. rest also a new PR for me
• Stiff Leg Deadlifts (8x155, 8x175, 5x185, 5x195).. 1 min. rest
• Dumbell BO Rows 3x8 (75lbs.).. 2 min. rest
• Dumbell Swings 3x8 (40lbs.)
  
  
• Floor Wipers (Spartan Abs) (75lbs.; tentatively 21-18-15-12-9-6-3)... didn't finish these because they were incredibly boring and I felt my time could be spent better.. i'll have to try them another day. Did the following instead:
  
• Standing Bar Russian Twists 3x10 (50lbs.)... 30 sec. rest
• Double Axe Chops3x10/10 (25lbs.)... 30 sec. rest

Here's hoping that really limiting my rest time will help my muscle endurance.

[Team Dragonfire]

*PICS FROM NAGA / ARNOLD 2007*

[Team Dragonfire]

Tuesday, March 13th, 2007

-------------------------------------------------------------------
Just posting this in my log so I won't forget it because I want to try it one day soon just as a test to see how far I can push myself.

Sparrow's Dozen (Taken from GymJones)
12 rounds:

1. 12x deadlift @ bodyweight
2. 12x pushups
3. 12x pullups
4. 12x ball slam

--------------------------------------------------------------

And now the real stuff that I did today:

Jiu-Jitsu (nogi):

• In half guard arm triangle - when opponent gets top side underhook in, immediately overhook and reach down HARD around and under the head grabbing onto your opposite arm bicep. Sprawl back with the leg that's not in their half guard making SURE to keep their leg trapped.
• Sweep defense from arm triangle - as opponent goes for arm triangle, immediately go out the back door underhooking opponent's leg and the shin/ankle keeping it locked up. Roll them over top of your body making sure not to get leg trapped in their half guard.
• Butterfly sweep -

Rolling:

• Rolled with Stewart twice (he got me in a nice arm triangle that we learned today and I got him in one, although mine was mainly a shitty neck crank), and Rob once. Rob made short work of my feet and legs, as usual but we worked on some great stuff after class.
  
• Shooting a Double

[Team Dragonfire]

Wednesday, March 14th, 2007

Lifting:

• Bench Press 5x5 (145, 150, 160, 170, 185)... i decided to quit being a bitch about doing 5x185 by myself like it was some god-given number that I couldn't do without a spotter and just F*cking did it.
• Close Grip Bench Press 3x8 (125, 135, 145).... MUCH easier than last time so I upped the weight
• Dumbell Incline Bench Press 3x12 (60lbs)
• 2x Medicine Ball Circuit (10x Left Hand on Ball, 10x Right Hand on Ball , 10x Both Hands on Ball)

[Team Dragonfire]

Thursday, March 15th, 2007

Jiu-Jitsu (nogi):

• Knee on belly - REMEMBER to base leg OUT
• Knee on belly switch sides
• Sitting through to scarf - helps to isolate the near side arm for armbars and knee on belly
• Knee on belly to far side armbar - underhook arm and pull up HARD. keep hips DOWN and keep arm tight against chest at ALL times
• Knee on belly to near side armbar - make sure arm is isolated after sitting through to scarf then back to side mount. pop up to knee on belly and push hips forward rolling opponent away from you are raising near side arm. Put leg either tight around opponent's head or use it to cross-face them HARD while pincing knees, staying low, and laying back. Again, keep their arm to your chest at all times.

Rolling:

• Rolled with Stewart, Anthony, and Swift. Stewart got me with a nice triangle right away but I was able to pass his guard a few times.
• Anthony also submitted me at the beginning (rnc that was across my jaw but also very tight on my artery.. I tapped from the actual blood choke, not the neck crank) and then I was able to pass his guard a few times after it.
• With Swift, I arm dragged and jumped on his back but couldn't finish the choke. Then he rolled out and I ended up in turtle lost position a lot but pass guard, mounted and almost took his back when I threw my leg around for the armbar and the tap. i LOVE that transfer.
• Last, with Juan (right after Juan went about 20 minutes in a row with fresh guys), I pulled half guard and attacked like crazy and eventually swept him. I got stuck in his guard and went for my guard pass but ended up getting triangled... oh well.

[bacon]

Sweet pics man. I'm jealous as hell.

[Team Dragonfire]

wish i got pics of baroni (i just dont like him), rob mccullough (didnt have camera with me), and wanderlei silva (didn't have camera), and tim sylvia (he seemed so down in the dumps that I didnt want to bother him for more than an autograph)

[Team Dragonfire]

Friday. March 16th, 2007

Lifting:

• 5x Squat (20xBW, 5x135, 5x165, 5x195, 10x200)... I'm still really nervous about hurting myself doing squats since I probably have terrible form.
• 4x10 DB Walking Lunges (60lbs.)
• 2x10 DB Sumo Squats (140lbs.)
• 3x7 HC-FS-PP (95lbs.)

[Team Dragonfire]

Friday, March 17th, 2007

Since it's midnight here, I thought this would warrant a new post...

Soooo, wha ha happen wuz... I went to the movies and decided to have some 'cheat' food and had some reese's pieces candies.... well, after I ate the whole bag I realized that I'd just eaten 100g of sugar and approx. 1000.... yes, 1000 calories.... according to everybody is the theatre it was freezing and I was almost sweating. I thought it was just me but now I'm starting to think it was the incredible amount of candy I just consumed. I can't feel the cold outside and I decided another workout was in order just to burn it out of my system so I can pass out.


Lifting (12am)

2xTeam Quest Complex (85lbs.)
8x Bent Over Row
8x Upright Row
8x Good Morning
8x Lunge and Press (each leg)
8x Squat
8x Dead Lift

1. Now mind you... I do disagree with this circuit as it contains all different exercises with varying load capacity, but it get's the heart going pretty well.
2. I decided this is retarded. I'm retarded for eating all that candy. I'll work it off tomorrow at jiu-jitsu and if I don't, then oh well.