[shagy]

so far my basic goals:
lift my bodyweight (freeweights and bodyweight)
jog a mile nonstop/run a 25-30 minute 3-mile
improve flexibility
go to the dojo a lot and learn a lot
improve stamina/cardio

a bit about myself, i have asthma
im 6'4 195 lbs and 20 years old.

im american, i lift pounds

i list the exercises in the order i do them

if anything seems confusing (mainly juijitsu stuff) im writing it so i can go back and read it to help speed up my learning curve

i plan to lift weights 1-2 days a week and run/hike 2-3 days a week do mma 1-2 times a week

i've been lifting weights in the gym for atleast the last 6 months but i've gotten serious about it within the last month and started my first log yesterday, here it goes:

[shagy]

Monday 8-14-2006

exercise/sets/reps/weight

shrugs---------- 5 x 5 @ 135
bent-over rows- 5 x 5 @ 105
upright rows---- 3 x 8 @ 50
seated rows---- 5 x 5 @ 120
lat pulldowns---- 5 x 5 @ 120
" " reverse grip-- 3 x 5 @ 105
chinup---------- 3 x 5 @ 105
pullup----------- 3 x 5 @ 105
facepulls-------- 5 x 5 @ 80

[shagy]

Tuesday 8-15-2006

I jogged/walked a mile

mile time- 10:28
lap 1------ 2:03
lap 2------ 2:57
lap 3------ 2:44
lap 4------ 2:42

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this mile time is a total suprise for me, i believe it's the fastest i've ever ran a mile! and i walked almost a while lap (jogged the first lap nonstop)

i'm changing my running goal to jog a full mile without slowing to walk

[shagy]

Wednesday 8-16-2006

flat benchpress-------- 4 x 5 @ 135
decline benchpress---- 5 x 5 @ 115
incline benchpress----- 1 x 5 @95 (my left shoulder began to hurt right after my first set so i stopped that exercise and went easy the rest of my workout)
flat dumbbell flys------ 5 x 5 @ 40
tricep cable ext.-------- 5 x 5 @ 40

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after i thought about it, i've been concentrating on stretching my legs and lowerbody for the last week that i forgot to stretch out my upperbody and shoulders, i think this is why i was having some troubles with my left shoudler, it felt like bad muscle soreness

[shagy]

Friday 8-18-2006

deadlift----------- 4 x 4 @ 135
squat machine--- 5 x 5 @ 90
leg press--------- 5 x 5 @ 140
H.I.T. combos--- 3 x 6 @ barbell

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

i got the idea for my H.I.T. (high intensity training) combos by watching this vid of randy cotoure doing em. pretty much you use really low weight, i use just a barbell, you do 6-10 reps of 8 exercises all strung together for one set. this is what i do:
bent over rows, upright rows, OHP, goodmorning, lunges, squats, pushpress, and romanian deadlifts. that's one set, so i'd rest for ONLY 60 seconds and do another set.

[wenispinkle]

looks like youre doing good. keep at it bro.

[shagy]

/\/\ thanks man/\/\

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

monday 8-21-2006

shrugs-------------- 6 x 5 @ 130
bo-rows------------- 1 x 5 @ 95, 5 x 5 @ 115
upright rows-------- 3 x 8 @ 50
one arm DB rows--- 5 x 5 @ 55
lat pulldowns------- 5 x 5 @ 120
" " reverse grip---- 5 x 5 @ 120
seated rows-------- 2 x 5 @ 120, 6 x 5 @ 100
facepulls------------ 5 x 5 @ 100

[shagy]

thursday 8-24-2006

DB flat bench---------- 5 x 5 @ 90 (45 lb each db)
DB uncline bench------ 5 x 8 @ 60
DB decline bench------ 3 x 6 @ 90

1 mile------------------ 11:38

leg lifts----------------- 3 x 10 (knees to chest)

*later that night*

15 min. heavybag workout
roundhouse kicks------ 3 x 10 ea. leg
10 low ea. leg, 10 mid, 10 high

6 minute round--------- teeps and RH kicks

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i need to keep working with DB's because they're soo much harder than BB's, to strengthen my stabilizer muscles.

i also need to work on keeping my hands up when i get tired. faster kicks. improve hip flexibility so i can high kick w/ power.

[shagy]

friday 8-25-2006

today i started mma!

1 1/2 HR juijitsu & a little muay thai

-warm up jog
-ukemi (front rolls, back rolls, side rolls) & shrimping
-break guard + pass to side mount / shrimp back to guard from side mount
-armbar from guard
-rolling

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

the jogging got me thoroughly drenched in sweat, i need to work on my running.

front rolls, place one knee on the ground, place hand on ground palm up near other leg, roll onto the shoulder of the downed hand. back rolls, fall to ground, smack hands on floor to break fall, roll backwards onto shoulder, not head. side rolls, squat, kick right leg out, smack floor as butt hits ground, cross legs so left foot on ground, right hand on round, keep right foot off ground, get up. shrimping, lay on ground pivot onto side of one leg/hip, bring that foot high up towards chest, push with foot sticking hips/butt out, alternate sides, keep hands off floor.

break guard + pass to side mount-
*in guard*
-hands on low stomach, right knee to tailbone, extend other leg
-push w/ elbows on inside legs
-push knee w/ left hand, break guard
-slide right knee over broken leg, hooking it w/ your right foot, slide left leg over to side mount
-head & arm grip + unhook right foot
-right knee to side, left leg extended, hips to the ground

shrimp back to guard from being side mounted
*side mounted*
-explode hips, get inside hook on head & shoulder (shoulder side), push other hand onto opposite hip
-get distance, slide inside leg in to get half guard
-slide inside leg to the outside to gain full guard

/\/\/\we did these two drills for a while, switching off so i was ontop and also on bottom./\/\/\

armbar from guard
*in guard*
-grab and extend right arm w/ r. hand, pull head down w/ l. hand
-left foot on hip, pivot upper body right
-extend right leg 90 degrees to ceiling & hook over left shoulder
-push head & hook left leg over
-squeeze knees together
-pin arm to chest, extend hips

muay thai heavybag work
i just asked teacher to correct my form, i needed to pivot my hips into the kicks more to get a snap. at the end of class i stayed after and would do 10 kicks ea. leg on the heavybagm then shriimp across the mat, rest repeated about 3 times.
----------------------------------------

i watched to teacher roll w/ one of the advanced students (2 five minute rounds). in the first round when i called out 30 seconds left, the teacher went for an armbar, student rolled into it, so teacher rolled into an oma plata, time was up, no submission. the second round, teacher locked in a triangle choke at 38 seconds, but students chin was out, when he leaned back teacher pulled the armbar for the tap. they kept rolling, i don't remember if teacher got another sub or not.

then it was my turn to roll with the advanced student (i had no idea what i was doing, lol) teacher told me to just try and hold him down, avoid a submission. i started in mount, tried to isolate his arms for a bit, but he reversed me and i was on the ground, he was in my guard. i just worked on pulling his head down and trying to get my arms inside his. i grabbed his arm, and put my foot on his hip for an armbar, but i decided against it, given he's more experienced i'd prolly end up in a worse position. he broke my guard (elbow on the inside thigh hurts!) then got my left arm away and over my head, i didn't realize he had a kimura on me and the teacher was telling me to tap, so i did. i don't remember if my right leg was pinned or free, but i should've tried a back roll to escape the kimura, but it's alright, i was really happy i lasted as long as i did my first time ever rolling. later on the student said i was strong so that was deff. a confidence booster.

i'll be going back on tuesday, i don't think ill lift weights in between, prolly just run.

it just sucks the dojo isnt closer to my house, its a good 20-30 miles drive.

[shagy]

saturday 8-26-2006

wide grip pullups-------- 1 x 3 @ bodyweight(bw)
chinups------------------ 1 x 6 @ bw
pullups------------------- 1 x 4 @ bw
dips---------------------- 1 x 10 @ bw
lat pulldowns------------ 1 x 3 @ 150
" " reverse grip---------- 1 x 5 @ 150
cable pullups------------ 1 x 5 @ 150
cable chinups----------- 1 x 5 @ 150
bo-rows------------------ 1 x 5 @ 60, 2 x 5 @ 115
seated cable rows------- 1 x 4 @ 150

1 mile-------------------- 11:12
lap 1--------------------- 2:20
lap 2--------------------- 2:57
lap 3--------------------- 2:56
lap 4--------------------- 2:58

leg ups------------------- 2 x 10 @ bw