[Jacob Coile]

As I stated above I been feeling great and moving along with training nicely felt improvements everywhere- cardio, strength, speed, sparring and rolling. Wieght has dropped nice and steady (I'm about 185lbs). and my log does have some gaps but I am commited to keeping it updated even if the updates come later than other's.

But now I gotta push thru another phase.

Injuries and Ailments:
I don't like to mention injuries as they happen and usually wait till I have an accumulation of things to mention so here's the injury list update:
broken toes: just seem to be a part of training BJJ/grappling and it's weird that I seem to hurt them more while grappling then when Kickboxing(training or sparring) plus I notice everyone seems to have a messed up toe or two in class.
Neck/shoulder/back/right arm: yeah the accumulation of damage has piled up on my right side and every now and again (like recently) it gets tweaked and my right arm and my neck and shoulder are just useless. I've found that my supplementation works better and faster if I push throuhg the discomfort and just train anyway. I still am mindful of it (not like I could ignore it, it hurts like hell) but keeping it moving in training seems to give me better results than time off. I have also found some really good pain patches in CVS, they use cayenne pepper extract instead of menthol to alleviate pain, they work great and the action of the capiscum actually helps circulation so those supplemental nutrients can get to the affected area better.
Knuckles: are way better and don't seem to get hurt as much: maybe I am learning to punch better LOL.
Congestion: weird that this is still with me, it is much better then 2 weeks ago. it has in a weird way helped me to control my breathing in sparring and rolling much better (cause if I didn't I'd hack up phlem like a damn smoker on their last days) and training has helped it contiually loosen up, I always expell so much after training.

Diet:
is even more improved, I've been lucky enough to find a way to budget Whole Foods Market weekly for the past two weeks(and will do so from now on) and even from april I was attempting to eat more live foods- now I have gone totall organic and also wild caught fish. My main protein sources are Wild caught Salmon, organic/grass fed Beef, and organic eggs. I also have been eating buckwheat and barley mixture in the mornings with goji, acai, apples, cinamon, kefir, sesame seeds, milk and it really has helped my energy levels not to mention it is mostly anti-inflamtory and anti-oxidant rich. I am probably most happy about eating healthier because I do so WITH my family. My wife and daughter getting healthier and cleaner thru nutrition is even more motivation for me. I still use protein shakes but my whole food meals are more nutrient dense. Lunch is always an enzyme and anti-inflamation packed meal-salmon, alfafa sprouts, wheat grass, onions, olive oil, apple cider vinegar, peppers, garlic. I think you see what I am trying to do here and after two weeks of clean organic food and concentrating on getting live enzyme rich food too I have to say My Family and I have never felt better.
Supplementation:
I still use the usual suspects: protien, creatine, minerals, emergen-C, etc. but a lot of my new found health I attribute to adding in healthful(life promiting not just performance/athletic) supplements daily like turmeric, cat's claw, fish oil (for most non salmon filled meals LOL), enzymes, pro and pre-biotics, grean tea, ashtaxanthin, acetyl l car, ala etc.
the cleaner food and more healthful supplementation has been the main reason I am finally getting over this congestion and it feels like I will be rid of it very soon. Also I am sure my injury recovery is better because of this too.

[Mr. Sinister]

Sounds good Bro.

You know I saw Lenny and Annette at the GNC Convention, Lenny threw a management position at me again. lol I asked him how you were doing and he seemed saddened by that you don't work as much at the store as you used to. But he immediately said he understood as, like me, you were moving on to follow your visions.

[Jacob Coile]

Hey I was about to edit my post in your log to ask you about the convention. Yeah it feels different to be part time but he's been good enough to let me stay on in this capacity and it really is very helpful for me with the little extra money and the discount for my basic supps. I am grateful to both of you this job has been a major turning point in my life for the better in so many ways!

A lot has come from it!

[Liu Jin]

Good to see you're back hard at work, even despite nagging ailments. When you hit full strength, their seriousness will subside.

[Jacob Coile]

Had some good training over the weekend. Mainly conditioning stuff. What was really great about was the junkyard style equipment I used LOL. Lets see: one Tractor tire to flip, one peice of rail from a railroad for lifting and farmers walk carrying, one sledge hammer, and one solid steal semi truck spindle = One helluva workout! did this sat and sun.

[Jacob Coile]

Tuesday June 3rd
12noon
legs pressing power
arms circuit
7:00pm
no gi BJJ
wheel barrow, partner drag, jogging, ring jacks etc.
lesson passing gaurd to side control
roll:
5 x 5min rounds
boxing
2 rds shadboxing
light sparring
3 x 3min
1 rd shadowboxing
stretch

felt great today even though in the rolling and sparring I got beat from start to finish and I got good work.

[Jacob Coile]

skipped out on the log for a bit but here are some general updates:
June 2nd thru 6th 2008 (plus the training detailed above for the 3rd)

3 MMA Conditioning Circuit Sessions 30 min each
just to keep myself from overcomplicating the layout of a routine I went with this workout:
UFC Workout II - Men's Fitness
A on Mon, B on Wed, and A again on Fri (cause I didn't look C up online; they only have A and B in the magazine)
thess were really good... I think I can use these successfully on my own and work up to the 5 rounds of them. Got to be carefull not to overdue things seeing as I will be working with a strength and condition coach starting Wed Jun11th, and every M,W, &F after that.

2 Boxing 101 Sessions 1 hr each (typical technique and stamina work, does not count the light sparring mentioned for the 3rd)

2 2mile runs ( I think I need to make room for more of these but worried it will be a bit much. May have to sacrifice some other conditioning I am doing)

2 Weight Training sessions 45 min each (heavy legs, moderate arms. includes the one for the 3rd mentioned above)

1 BJJ Session (* this is the class I mention for the 3rd)

[Jacob Coile]

Saturday June 7th
BJJ 1 on 1 class
worked mainly on where I need to be and what to do if going to be taken down or for whatever reason the guys wrestling is better and I end up on the bottom. Really concentrated on where my grip needs to be and to not forget to use my hooks (legs) to stop the pass and "feel" whre the opponent is going. toward the end of the instruction, we worked on taken these unfavorable positions and reversing them.
At the end did 30min conditioning circuit:
Sgauts, curls, pushups, jumping squats, shadow boxing repeat.

[Jacob Coile]

Monday June 9th
12noon
Active recovery (felt I needed to force some nutrients into the muscles)
had a drink mixture I made of EmergenC, and a creatine mix that has taurine, citrullin, glutamine, arginine akg, and Alpha Lipoic Acid during the session:
20min elliptical machine max resistance, 15 min treadmill max elavation, 5 min stationary bike max resistance, then heavy painful stretching.

Tuesday June 10th
12noon
weight training: Heavy leg press 2 warmup 6 working sets, Heavy calf press 4 sets, tri pressdown/bi curl superset 3 sets, closegrip "triangle attachment pulldowns 3 sets, seated row wide grip with pulldown bar 3 sets, heavy stretch
7pm
No Gi BJJ
worked on head and arm control takedown/sprawl and the transition to the back and finish with the choke
5 x 5min rds rolling

[Jacob Coile]

Wednesday June 11th
12noon
Conditioning
warm up and stretch
knee up run
kick out run
kick ur butt run
10 50+? yard sprints (50+ yard sprint then jog back to start line and repeat. last sprint was all the way and back)
toasted!
20 min stretch