[Quest4Glory]

Height:6'1
Weight:195
Bodyfat:8-12%

Max lifts
Deadlift: 325 NEW 5/25 355
A2G squat:265
Powerclean: 210
Bench: 210 NEW 5/20 225x2
Military: 160
(I power clean as much as I bench )


Goals
-Always improve
-Be a BEAST


DIET
-6 meals a day
-protein source each meal usually around 30 g
-Carb source each meal usually around 40-60g
-Fat source each meal usually around 10-20 g
-Calories fluctuate but I usually shoot for 3,000+ a day
I say usually because I don't like to follow a set diet but those are goals.

SUPPLEMENTS:
Staple Supplements
-Multi V (GNC mega mens Sport Multi V)
-Whey protein
-Vitamin C, Fish oil, Glucosamine Chondroitin*If available I take if around and if have money to buy Throw Creatine in there as well.

Sick today so this is yesterdays workout.... got the pukes

1/28/07

BJJ
-Omoplata and kimura from guard

We worked on securing the Kimura first and then we worked on the omoplata.

-Kimura from guard-Someone is in your guard they put their hands on the ground you sit up and put your arm pit on their shoulder and loop your arm from behind their arm to front and secure that then get wrist control grab your wrist with the hand this is looping from behind then switch your hips and keep leg up high and stay tight try and get the sub by moving the body and not the arms.

-Omoplata from guard-tough one to explain but i'll try atleast for personal memory.......Put one leg on opponents hip grab other side sleeve or arm pull off bring the leg that is not on hip up toward you then you switch hips and invert body 180 degree and axe kick down and control back so they can't roll out, then try and finish good luck I get the omoplata alot but I usually just use it to gain position.

IDK that description blew.

STAND UP- Focused on leading off with something other than a jab

-Lead with a left hook, straight right, left uppercut just something other than a jab we have been nailing jab the first coupla months of this class.

-Light sparring for 5x3

-Hard sparring for 6x3-Got a nice bruise under my right eye little shiner


CONDITIONING
-3x1 minute rounds punch out drills on bag
-Core circuit which I will try and explain
Lock legs with opponent sit ups with plyo ball you do sit up throw ball to teamate they do sit up throw ball back 3 minutes of that
Leg throwdowns-you on back guy above you do a straight leg raise he throws legs down you bring up did that for a few rounds.

[Quest4Glory]

Below is my general warm up so when I say warm up before lifting this is usually what I am referring to I am also working on a recovery day stretching and always

warm up/mobility drills that will be done daily:
Jump rope 2-5 minutes (or if at house just jump 2-4 minutes fighting stance)
*optional* Dot drill full
Arm shoulder rotations 20 forward 20 back
Standing Trunk Rotations 20 reps
Side bends holding pipe overhand 20 reps
Roll over to V-Sits-15
Fire hydrant circles-5 each side both ways forward and back
Bridges 10
Mountain Climber Stretches: 10 reps
Groiners-10 reps
Lateral Lunges-5 reps each side
Walking lunges-10 steps there and back
Leg swings-20 side to side and 20 front to back.... cause that's how I roll


Total time to complete warm up 20:00 minutes.


I am always up to changing this and I am looking to take some things out and change things around if you have any suggestions feel free to share them.

[Quest4Glory]

2/02/08

5 rounds pad work working on technique, power
3 rounds HARD sparring (Dude is 4-0 with 4 KO's he hits HARD)
5 rounds BJJ sparring (Rolled to sub)
Conditioning
Kicks to failure

[XTrainer]

Don't take Mega Men Sport. They replace some of the antioxidants in regular mega men with a trivial amount of amino acids.

Take regular Mega Men if you're on a budget, or shell out some more cash for Ultra Mega Green.

Also, eat more fat.

[Quest4Glory]

Originally Posted by XTrainer

Don't take Mega Men Sport. They replace some of the antioxidants in regular mega men with a trivial amount of amino acids.

Take regular Mega Men if you're on a budget, or shell out some more cash for Ultra Mega Green.

Also, eat more fat.

Awesome appreciate the info I started the sports when I was 18 cause my old gf got em and haven't stopped but i'm more than open for a new multi v, so Ultra Mega Green is good any other suggestions?


2/4/08



BJJ-2 hours
-Worked on truck stop
You get your legs on the outside of opponents shoulders while keeping their arms inside your legs. Then we worked on holding the position and shifting our body to get an angle and finishing with a arm bar. I loved it cause I end up their alot and I learned alot of ways to finish it I mean there are subs galore there triangle, arm bar, omoplata, you name it.
-4 rounds of wrestle to submission-felt good I was with a guy I was bigger and most likely better than so I was able to be in control and not to sound like a douche but dominate even though that's not why I or the gym I train at is about.

Boxing-1 hour and 30 minutes
-Worked on rolling to miss punches and worked throwing a 1-2 and then rolling out and firing after the roll

-Shadow box for 5 minutes
-6x3 minutes rounds on the bag
-5x3 rounds of light sparring
-3x3 rounds of hard sparring
*Conditioning*
3x1 minute rounds punch out
5 minutes of sit up throw medicine ball to teammate they do it back-see saw kinda deal
Wall sit for time-This was a competition between the whole class and I probably should have just gone down early and done mountain climbers so I was fresh for lifting tom. BUT instead my pride got in the way and I was the last one standing-Dead legs but at least I won.... I guess lol

Takedowns-30 minutes
-Did a Iron Maiden format with takedowns basically your in the middle you go against a fresh guy for 2 minutes then another fresh guy for 2 and another fresh guy for 2 until all the guys have rotated through then the next guy goes and you do that to him.
-Pretty gassed by this point I grabbed 2 more rolls with 2 guys who are substantially better and maybe it was me tired or I suck but they crushed me hard core I was on my back not getting subbed much but just stuck on my back they both got me with a front guillotine...LAME.

[XTrainer]

Originally Posted by Quest4Glory

Awesome appreciate the info I started the sports when I was 18 cause my old gf got em and haven't stopped but i'm more than open for a new multi v, so Ultra Mega Green is good any other suggestions?

There's lots of others that I know of, but having personally taken Ultra Mega Green, I reccomend that over anything else I've taken (grocery store brands as well as Mega Men, Optimum's multi, etc.).

[Quest4Glory]

Originally Posted by XTrainer

There's lots of others that I know of, but having personally taken Ultra Mega Green, I reccomend that over anything else I've taken (grocery store brands as well as Mega Men, Optimum's multi, etc.).

Good stuff

2/05/08


WORKOUT
Deadlift-275x5
Military-135 2x5
Pullups 2x8
Curls 2x8


Finished off with some light static stretching and sipping on PWO drink meow.

[Quest4Glory]

2/06/08

BJJ- 1 hour and 30 minutes

3x5 minute rounds of guard passes from standing
10x3 minute rounds of live sparring (switching partners every time)
5 wrestle till submission matches
Stayed after class and rolled till sub with a guy for a few matches

[Quest4Glory]

2/07/08
Deck of cards workout
Red=Push up
Black=Straight Leg raises
3x8 curls4tehgurlzzzz

I know pussy with the ab workout on black but it was just a fluffer workout get a little pump kinda deal but it was tough in a way I think I will incorporate deck of cards a little more.

Tommorow is a intense BJJ night with people all better (as my wednesdays and fridays always are) so I want to be fresh.

[Quest4Glory]

2/8/08

BJJ 2 hours
Techniques
-Passing from combat base
-Truck driver pass
-Holding top control
Workout
-10 rounds of roll for 3 minutes then switch to new person
-Then we would meet up and discuss technique
-about 5 rounds of free roll for 3 minutes than switch followed by
-20 pushups, 30 crunches, 10 jump squats
-Live roll for 3 minutes
-25 pushups, 30 crunches, 15 jump squats
-live roll for 3 minutes
-30 pushups, 30 crunches-20 jump squats

Techniques discussed
-Passing from combat base-Basically focused on keeping body low and keeping a low center of gravity
-Truck driver pass you get a hold of their two legs and they are in front of you (like when you do a chick and put her legs on your shoulders) and you wrap hands in front keep hips and body tight to theirs then put say your right hand on your opponents right shoulder (opposite from your hand) and hip in head up make your pass slow and in control keep things tight
-Holding Top-Tonight we focused on keeping chest on them and hips low and not using our hands to stay in top but using our movement while keeping pressure and not letting them retain guard or get to quarters. So chest on them hips LOW work around on toes then you can add in knees and elbows to block out opponents hips and hands to grab.