[ScottAM]

On Page 2 about half way down this log changes from a more lifting based log to a Judo/grappling log


I'm leaving the original intro below this, but everything has changed. I finished school now and belong to a martial arts school, the south hills judo club. I just want to keep all of this old info to refresh my own memory. I started this log in 06 and want to say that everything below has changed and you can read it in further posts. My reasons to keep a log are: To remember what I learn. To measure progress. To recieve feedback. To see strengths and weaknesses. The first couple pages are just lifting and not very much martial arts info. That changes around page three.
The old intro:

Boring Biographical info:
6 foot tall
heaviest ever 178 lightest recent 165 (for the kickboxing fight).


Well only about a month till I graduate. Time has been so constrained. Until I finish with school I am going to focus mostly on powerlifting. I will try to get to the Pitt grappling club once a week but martial arts will not be as much priority. With lifting I have been doing 3 days centered around the big 3/ push, pull, squat. I pulled 200lbs on the bar deadlifting this week, 180 on the bar for squats, and 65lb dumbells for bench, and with all of them 4 or 5 reps (I haven't done any one rep max).
In december with being able to work more I plan on starting Judo, most likely here
www.kimsjudotkd.com
I also plan on continuing standup and grappling with friends. I haven't rolled since the Iron City tournament which I did terribly (2 losses both by americana). I have been working 3 jobs and taking 15 credits, I can't wait to get focused again.

Goal for benchpress on saturday 11/11 is to put up the 70lb dumb bells. Tonight I will go to Pitt Grappling club (Frodo, I'm going to give you a call to see if I can borrow your gi again, damn, i really need to get my own ).

Right now I'm supplementing with GNC MRP extreme, 56 grams of protein, 3g creatine. I haven't been eating as clean as I can, but have a pretty good diet (ecept for some sweets/cookies i've been eating at work). I can stand to gain some weight though. I am 6 foot tall, probably 170lbs. I hope to keep this really detailed (not quite as detailed as Frodo's).

11/10/06
grappling class canceled so I will go lift.
Oh, my competative record is all losses. 0-1 sanshou 0-3 submission wrestling

*sanshou loss by tko second round, I was hurt, dizzy and not defending myself properly*

I want to compete in the future. I want to do grappling and striking events, with new work possibilities perhaps I could go to the judo school and a striking gym.

[ScottAM]

Yesterday 11/10
put up 70 lb dumbbell bench press 5 sets 3 or 4. Over head press 50 lbs same. also did incline bench, dips, ab work.

Food:
whole grain Kashi organic cinnomin harvest and oats
Sausage egg and chese biscuit breakfast.
Rice, lentils, yogurt, meatballs for lunch.
granola bar for snack.
Salad, turkey burritos w/cheese for dinner.
post workout gnc mega mrp extreme.

11/11
a few 2 min rounds jumprope and bag work. stretching.

Oats and cereal for breakfast. Trail mix almonds peanuts and dried fruit. Post wo shake. now its 2:55, thats it. I forgot my lunch at home.
2 granola bars.

As far as diet goes, I'd like to take some refined sugar out of it. I've had a bit of a sweet tooth lately.

Rock star juiced energy drink.

chicken and potatoes, some whole wheat crackers

Did some night time Yoga also. I want to increase my flexability.

[ScottAM]

11/12
Rolled with Kevin and Jeff. Jeff is a monster (300lbs+) and I did keep him pinned down for a good while, then he swept me. Kevin and me rolled, I escaped a few sub attempts, he got me with an unintentional neck crank. I got guard back a few times, but I didn't get any sweeps. Stretched pretty good. I had one attempt at an armbar, I didn't get it. I was trying to break kevin's posture down when he was in my guard. He has good base.

Breakfast
4 eggs on 2 flour tortillas (I kow flour is bad, but its cheap)
3 cups coffee (w/cream and sugar).
Whole grain cereal and crackers
1 granola bar
some raw baby carrots
1 yogurt
2 whole wheat sandwiches w/ turkey and pepperjack
Sobe No Fear
At work now.

[ScottAM]

Monday 11/13 I plan on doing a pull day at the gym. I want to deadlift 210. I want to dumbbell row 75lbs. We'll see how everything goes.

[ScottAM]

Areas of grappling I need to improve: EVERYTHING, particularly takedowns and takedown defense, sweeps, position controll, escapes, like I said EVERYTHING

[ScottAM]

11/12
also at night rice, lentils, carrots, and tuna.

11/13
Deadlifts
180lbs on the bar x8
200x5
210 x3
210x3
210x3

DB rows(on each side)
65 x 5
70 x 4
75 x4
75x3
55x8

Supersets pull ups (wide lat grip) and the Hammer strength iso lateral high row* w/ 100 lbs on each side superset X 6
I hate to say it but curls 20lb dbs x 10 25lb x 6 or 8 don't remember

Yoga stretching.

*iso lateral high row is a machine I can tolerate. As you will see from this log most of what I do is with free weights. This machine is reaching up in front of you then pulling in towards you, i feel its a good motion for martial arts, applicable to the muay thai clinch.

[ScottAM]

so far on today 11/13:
whole wheat toast, granola bar, at work thanksgiving party lots of turkey, stuffing that was delicious(it even had cranberries), a huge chocolate toffee cookie, rice w/carrots tuna lentils, a turkey and cheese on whole wheat sandwich, for dinner lentils rice and pork and a salad w/ ranch dressing. Oh, and 2 cups coffee w/ sugar and mrp extreme as a post workout shake.

I have 3 jobs right now, so I always go home late. Jobs and school are a serious impairment to training. I fought my first fight on 10/14 and trained with these time limitations for it. I do feel I was in great shape for it. I don't know I guess this is just a rant about lack of training time.

[ScottAM]

11/14
I work 10 hours today and have night class after that so I probably wont be able to do much more than some evening stretching. Thats alright with me being today isn't a lifting day anyway. I intend to go to Pitt grappling club on friday. I am excited and i can't wait. December will not come fast enough.

Today's food: breakfast cream corn & sausage egg cheese biscuit (little microwavable thing)
granola bar, 1 cup green tea (w/nothing), 1 cup coffee (cream and sugar), for lunch rice with lentils and pork,green tea w/ ginseng (real bag of ginseng, my wife works with a chinese medicine doctor), dinner fish with rice and lentils, fruit (strawberries and kiwi) and a small bag of M&Ms with the wife.




I have been really relaxed about my diet recently. I want to eat healthy still, but I am not as concerned as if I was competing. My favorite nutrition website is
www.whfoods.com
it is a great place.

[ScottAM]

11/15
Squat day
6 sets
140 x6
180 x6
190x 6
200x 4
200x 4

Over head squats with 30lbs on the bar 3 sets of 10
3 x 30sec wall sits
3 sets of 215 on the calf raise machine
a whole crapload of unweighted calf raises
weighted bends
leg raises
Yoga stretching
Post work out shake, gnc mrp extreme.

Today
breakfast pancake two eggs and cheese. Whole wheat crackers. 2 cups coffee w/cream and sugar, one Rockstar Juiced energy drink, pork rice lentils, fish w/ mashed potatoes, salad w/ ranch dressing, strawberries, and some whole grain cerial.

[ko_77_ko]

Originally Posted by ScottAM

11/14
I work 10 hours today and have night class after that so I probably wont be able to do much more than some evening stretching. Thats alright with me being today isn't a lifting day anyway. I intend to go to Pitt grappling club on friday. I am excited and i can't wait. December will not come fast enough.

Today's food: breakfast cream corn & sausage egg cheese biscuit (little microwavable thing)
granola bar, 1 cup green tea (w/nothing), 1 cup coffee (cream and sugar), for lunch rice with lentils and pork,green tea w/ ginseng (real bag of ginseng, my wife works with a chinese medicine doctor), dinner fish with rice and lentils, fruit (strawberries and kiwi) and a small bag of M&Ms with the wife.




I have been really relaxed about my diet recently. I want to eat healthy still, but I am not as concerned as if I was competing. My favorite nutrition website is
www.whfoods.com
it is a great place.

the diet part is my main problem but i'm hoping to overcome it meal by meal, i'm trying to change my whole way of thinking i guess, giving my self positive thoughts and such when I eat well and negative thoughts when I don't