[ScottAM]

12/3-nothing
12-4
pull day
Deads
200lbs on the bar
x5
210
x5
x5
230
x4
x4
Weighted pull ups, on a wider gripped bar + 45lbs x1
+25lbs x 4
db single arm rows (repeated both sides)
60lbs
x5
x5
70lbs
x3
x3
x3
I tried some new exercises for me. High pulls from ground, 50lbs on bar
x5
Iso lateral high row machine focus on speed
x10
x10
x10
back extension machine
i don't remember how much weight and i didn't like the machine
x5 or 6
x 5
curls
25lb dbs
x 10
x10

This was in a new gym I have a guest pass to for 2 sessions. It is beautiful, but I probably can't afford the initiation fee (the monthly is not so bad). Anywhew
Food:
Cereal w/ oats and flaxseeds
mega mrp extreme
pringles
whole wheat crackers w/ peanut butter
ham and cheese on whole wheat
3 cups coffee w/ cream and sugar
fruit on bottom yogurt
rice lentils and chicken
brownie
rice with hotdog
cheese and crackers
smoothie= vanilla ice cream mixed berries and flaxseeds
glass of milk
granola bar

I want to try good mornings in the near future.

[ScottAM]

12/5
stretching and heavy bag, and also medicine ball work.
Food:
2 eggs
pancacke
cereal and oats w/ flaxseed
2granola bars
2 roast beef and swiss sandwiches
fruit on bottom yogurt
whole wheat crackers
sobe no fear
2 cups green tea
1 large coffee
pork w/ potatoes carrots
1/2 fun size pack of m&ms
cream corn
12/6
squats, my knee still hurts.
Back squats
bar + 90lbs
x8
180
x5
200
x4
210
x4
x4
Overhead squats
50lbs on bar
x6
x6
70lbs on bar
x5
x5
x5
Calf raise machine
295
x6
x5
x5
lunges with 2 55lb dbs
can't recall
some bodyweight squats also
Food:
cereal and oats w/ 2%milk and flaxseeds
megamrpextreme
2granola bars
more cereal
peanut butter cookie
pork potatoes and carrots
fruit on bottom yogurt
beef
rice w/ mixed veggies
2 dinner rolls
coffee w/ cream and sugar
rockstar juiced energy drink

[ScottAM]

12/7
cereal and oats with 2% milk
2 granola bars
turkey and cheese on whole wheat
beef with carrots and potatoes
yogurt
chocolate cookie
beef with rice and mixed veggies
dinner rolls
mrp extreme
Recovery (work 2 jobs) day.
My goal in the gym today is to bench 75lb db's 3 times in a set (last week I got 2 times). I just want to make a little progress every week.

[ScottAM]

12/8
Bench press day:
70lb dbs
x4
75lbs
x3 (was my goal but it was not a good as I would have liked it to be, not good ROM)
x1
70
x3
x3
Over head press 50lbs on the bar
x5
60lbs
x5
x5
65lbs
x5
weighted dips
first bodyweight
x15
+25lbs
x10
+35lbs
x8
did a set of 1 pull up drop down one push up (no cheats/jumps etc) x6
some medicine ball ab work
V ups
10 push ups
some hitting the heavy bag

[ScottAM]

I am so disappointed that I can't yet bench my bodyweight (175lbs) although I normally do DB bench presses rather than BB. THis is a goal I would like to hit before my birthday (feb 24).

[ScottAM]

11/11
Pull day
Deadlifts
180 on the bar
x6
230
x4
240
x3
245
x3
x2
weighted chins
+25lbs
x5
+35
x3
db rows (one arm)
70lbs
x4
x4
75lbs
x3
x3
x3
Good Mornings (first time I ever did these) started with 50lbs on the bar
x5
x5
x5
x5
Iso lateral high row hammer strength thing
x10 (loaded with 140lbs)
x8 (loaded with 200lbs)
x8
x8
8 minutess on the eliptical.
I am starting Judo tomorrow!
Here
www.southhillsjudo.org

[ScottAM]

12/12
went to the Y, hit the heavy bag for a bit, met one of Dewayne's friends and rolled with him. He wrestled in high school, we rolled twice both times till stalemate. This was the first time I rolled in a while. I got one good sweep and an armbar I should have had but I didn't really crank and he got out. I hope this log will turn into more of a martial arts rather than lifting log as I begin Judo tomorrow. I have been so busy with school and other things that lifting became the focus of my training but martial arts are my real passion. When I was a little kid I trained tkd here:
www.sejongtkd.org
I've trained other traditional martial arts, like here:
www.ycgf.org
and I eventually stumbled upon sports martial arts. For the past year and a half I've had no real formal training, just getting together with training groups and occasionally stopping by Pitt to train with Frodo. I am so excited about starting Judo. I've had some limited Judo experience, but want to get a great judo game for a few reasons: 1 to get good at the sport of judo 2 to have great takedowns for submisson wrestling 3 to learn how to use gi techniques 4 it is a tradional martial art as well as a sport 5 I think in the future I can add things to my judo base to improve it. I will update with what I learn.

[ScottAM]

12/13
went to my first Judo class at www.southhillsjudo.org
it was great! I also got a gi. In class we (please excuse my spelling of the Japanese language) ,
warmed up, randori, then we did techniques, tomoe nage (http://judoinfo.com/images/animation.../tomoenage.htm ) failed into an ankle pick, then we did a failed kata garuma:
http://judoinfo.com/images/animation...kataguruma.htm
when opponent bends knees to avoid get thier left ankle with your right hand and thier right ankle with your left, spread their legs and drive backwards.
We also did some weird choke that I didn't like very much.
In randori I actually met an old friend of mine there who is a black belt. We were paired up, he took it pretty easy on me and showed me a few things. In ippon seoi nage while stepping in pull the sleeve grip back like looking at watch, other arm goes under the arm, bend at knees and get hip under his, you dont need to grab with the hand that is under the arm you are pulling. He also told me (and I should already know) not to cross feet during randori as it becomes easy for opponent to trip you up then.

[ScottAM]

12/14 Squats
warm up
on bar 90lbs x8 warm up
180 x5
190x3
190 x3
210 x3
210 x2
I also did some lunges with 45 lb dbs and some calf raises.
Power cleans. I am new to these exercises and I'm trying to remember the advice from this thread:
How to Clean 101
50lbs on bar
x5 (five good singles, setting it down each time) x2
then a power clean into a set of front squats
jumping rope 30 seconds moderate 15 second sprint 15 sec rest repeat
bodyweight squats raising to alternating kicks on heavy bag.
general hitting heavy bag
stretching
done

[ScottAM]

12/15
went to Pitt's Panther Grappling Club
Judo:
uchi mata:
http://judoinfo.com/images/animations/blue/uchimata.htm
I had trouble coordinating everything. Step in with right (not too far) left foot behind right kuzushi ing by pulling opponent forward while lifting them, get hip below theirs while staying not too bent, not too streight, lift up with the hip look to the other direction.
Then we did a technique i can't find or remember the japanese name, the english name is hand wheel. We did it as a counter to opponents uchi mata: opponent steps into uchi mata, grab leg material of gi scoop em up and drop them. We went over more I will post later, I don't have much time right now.
what I remember continued:
we also did rolling armbar from knees and standing.
*Armbar from side controll, hard to get with good opponent
*shrimp then bridge to create space to get your knee through
* both of these armbars were executed with one leg in the front of the opponent and the other in the armpit. we went over other things but I can't quite recall.
Free Rolling
I rolled with one guy I never rolled with before, we rolled a while, I got some sweeps, one out of the scarf hold (which is a problem for me) but he ended up getting me in a kneebar.