[Joe Funaro]

Originally Posted by naantje

Congrats on your win man, good job

Thanks, I worked hard for it and learned alot.

Muay Thai
I spent the entire time, except for the warm-up, sparring. No one there was especially skilled, I don't know what happened to the other guys, so I trained with a new guy. My kickboxing isn't that good either though so it worked out well. I did realize how much better my conditioning was though. He was panting and huffing for 2 minute rounds and I never really felt that tired.

I made sure I didn't just over power him, we worked light shots to the head and medium to the body. I just worked on keeping my hands up and covering up. I landed some good shots but I fell uncomfortable throwing anything besides straight punches. I just need more sparring like this, to help with timing and footwork. Its just like BJJ, sparring is key. I look great on the pads but its hard on a moving opponent.

[Joe Funaro]

Weight Training
Deadlift - 1x315 3x275 5x225
Rack Pulls - 1x405 2x5x315
Machine Row - 2x5x90

Kickboxing
warm-up (hopping and knee drills)
Sparring
8x3 rnds
no head contact
Pads (cool down)
1x3 leg kicks
1x3 body kicks
60 sit-ups
Neck work

Running
2 miles
1st mile - 7:37
2nd mile - 3:28 half mile (I forgot to restart the timer so timed 1/2 of a mile)

I obviously didn't do this all at once, I had about an hour or 2 in between workouts. I was happy my deadlift didn't go down with all the squatting I was doing and then the lack of any weights for a bit.

Sparring was fun today and I'm getting better. My timing and counter punching is getting better, I was able to parry a jab and fire back a cross a few times throughout class as well as land some good front kicks. I covered pretty good, kept my hands up and elbows in for the most part. I still need lots more work though, especially when it comes to hitting or throwing combos.

Running went better then I thought. I was originally only going to do 1 mile but I felt good and did another. I took about a minute or 2 break in between.

Now its time to eat a shitload of food and go to bed, I can't loose any more weight. The upper limit of my weight class is 174.9 and I'm at 170-171 right now. I started taking creatine 3 times a day, 5grams each serving. Weight lifting will be just 2x a week though, deadlift, row and bench most likely, just to keep my weight up and gain some more strength. Cardio/muscle endurance is my main goal though so I need to eat lots to keep the weight up.

[Joe Funaro]

BJJ
Worked some ass crazy (but sweet) sweep from an open guard whose name I do not know (like always) and I don't wanna describe it. Then we worked a "what if" it don't work scenario.

During randori I did quite well. I had two solid armbar attempts on a blue who I never could armbar for beans. His stack stopped me, so lets guess what I worked on afterwards? Thats right, rolling out the back and hooking his leg so I end up in the Spider Web position. Drilled that a bunch of times. I tried the sweep we learned against some white but they knew right away what I was doing. I just worked on armbars from the guard the entire time.

Things to remember :
1) Armbars need a back-up plan for stacks.
2) Thats really the biggest thing I got out of todays roll, so I'll make it # 2 also.

Cardio
2 mile run 1 min rest between miles
1st mile - 7:14
2nd mile - 6:08

As it turns out, my second mile was not really a mile, it was .88 miles. Made me very mad when I found out, but stil, 6:08 is great for my second running workout. My cardio is from mostly all bag work, jump rope and grappling. I know I can hit under 6:00 for a mile though in a few weeks, like 2-3. It shouldn't be a problem.

[Joe Funaro]

3 minute rounds, 30 second intervals with a minute rest.

3 rnds Jump Rope
6 rnds Circuit Training
1 rnd Jump Rope
3 rnds Barbell Complex
2 rnds Weighted Shadowboxing

Circuit :
DB Snatch/Med Ball Twists/Squat Thrust/Med Ball Crunch/Shouldering the Bag/Bicycle Crunch

Barbell Complex :
Rows/Stiff Leg Deads/Military Press/Squat/Good Mornings/Curls

I used a 12lb med ball and a 45lb barbell this time. The shadowboxing was done with 5lb dumbbells. Each exercise is done for 30 seconds. I don't count reps for the complex, I just do it for 30 seconds like the first circuit. Ill try and get up to 65-75lbs on the barbell before the fight.

[Joe Funaro]

Not much to say for this class. Just drilled a few techniques and rolled for most of the class. Worked on the Ezekiel choke from mount. I ended up passing another Blues guard that has always giving me trouble so I was happy about that.

During randori I ended up in a weird position and was stuck there for 3 minutes until the timer rang. I think its a Boston Crab, Im not sure. Guy has guard, but hes upside down and your facing the other way. Like a back mount, but hes facing your feet.

[Joe Funaro]

BJJ
Mount escape and the counter to the escape were taught. Under mount, you straighten one leg, the other comes over and scoops up the ankle while you push with your elbow on his knee into half-guard. From the we sat up, grabbed the instep and swept. The counter is when he initially scoops the ankle, you roll into a calf crush where you can transition into the Twister, spladel (split) or take his back.

I tested out the Ezekiel choke from last class and got it twice. One from guard and from half guard. The armbars are still coming along nicely as I caught a few. My half guard has noticeably gotten better. I went with a Blue about my skill who used take my half guard easily. Tonight I was able to keep the near side under hook and far side paw and get my guard back. I tried out some fancy guard passes too, cartwheel which I sorta landed and one where you just step around his legs which I got both times I tried it.

Cardio
Run 2 miles
1st mile - 6:55
2nd mile - 6:41

As you can see my miles went up but only because Im now running a mile, before I was doing .88 miles.

[Joe Funaro]

Cardio
2 mile run
1st mile - 7:02
2nd mile- 6:44

Muay Thai
4 rnds Boxing
1 rnd Body Kicks
1 rnd Low Kicks
1 rnd "Stalking" Low Kicks
1 rnd 4 knees + 4 punches, repeat

I ran in the morning and was noticeable stiffer and ran slower. Im guessing it was the time that threw me off. As for the Muay Thai, I need more bag work. My grappling cardio is good but I have left out lots of bag work, thinking my conditioning would be enough. Turns out it has helped my grappling conditioning but not my striking as much.

[Joe Funaro]

3 minute rounds, 30 second intervals with a minute rest.

2 rnds Jump Rope
6 rnds Circuit Training
3 rnds Barbell Complex

Circuit :
DB Snatch/Med Ball Twists/Squat Thrust/Med Ball Crunch/Shouldering the Bag/Bicycle Crunch

Barbell Complex :
Rows/Stiff Leg Deads/Military Press/Squat/Good Mornings/Curls

I used a 12lb med ball and a 50lb barbell this time. Each exercise is done for 30 seconds. I don't count reps for the complex, I just do it for 30 seconds like the first circuit. Ill try and get up to 65-75lbs on the barbell before the fight.

I didn't do as much as last time (as far as rounds) because I was dumb and out late last night and felt like shit this morning (which is why I didn't make BJJ)

[Joe Funaro]

Well you need an update everyone in awhile to set new goals and change your routine, to see what your doing and where your going. So heres the re-evaluation.

the fight is still on for 11/10. I don't know who it will be but its unimportant at this stage. I need to step it up now and stop being a pussy and make the gym and technique days. Since college started and my new job, I've been slacking. No more.

So because of my work schedule, heres what my training will look like:

Tuesday - BJJ / Conditioning Circuit
Friday - Muay Thai / Conditioning Circuit
Saturday - BJJ
Sunday - BJJ / Conditioning Circuit

Now Ill also be running 2 miles, 3x a week. When, I dunno, they don't affect me too much as far as recovery goes. I also need one day of bag work, as I can only make 1 Muay Thai class a week. So Ill need one day at my gym where Ill just do a bag workout and go to exhaustion.

So even if my work schedule changes (I'm a waiter), I need 4 skills sessions, 3 conditioning circuits and a day of bag work and 3 days of running.

This is just another rough guide because things change, but basically, I'm committed to this fight as of now.

[Joe Funaro]

So after my whole talk of getting it done and not being a pussy, I woke up sick the next day. Thats life. this was my first day back since then, I'm all better now, thanks for caring.

Weights
DB Bench - 5x50 5x60 5x70 5x80 4x90 3x80 5x70
BOR - 5x95 5x105 5x115 5x125 5x135 5x145 5x155
Squat - 20x135
Hammer Curl - 5x25 5x35 5x45 5x35 7x35

Kickboxing
2 rnds Boxing
1 rnd Boxing + Push Kick
1 rnd Boxing + Push Kick + Knees
1 rnd Knees
1 rnd 50 kicks, left leg
1 rnd 50 kicks, right leg
1 rnd inside leg kick - Cross

Only 2 minute rounds but 45 seconds of rest. I did pretty bad. I got through it all but I've done better..