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MMA Workout

So today I was stuck at work for longer than I wanted and was real tired. I almost didn't go, but I said Fuck it I need to stick it out. And boy did I pay for it.

this is the link to my schools schedule:
http://www.novamma.com/schedule.htm

Normally I go Tuesdays, Thursdays and one of the weekends for the whole day so that’s at max 3 hours or so of MMA a day. For today I was only able to make the Brazilian Jiu jitsu class and it was brutal. It was only me, two of the regular guys and the main teacher/ coach. So we went over basics for most of the class. It was just what I needed too.:cool:

The basics we went over was getting out of the side mount, which is on guy is on his back and the other guy is chest to chest, perpendicular to the guy on his back. we did that for about 30 mins with varying techniques.

After that we did 15 mins of "scenario grappling" which was trying to get out of the person's guard. we rotated amongst the four of us.

then 15 mins of all out grappling. 1 five minute round with your partner, submit as many times as you can. I had the pleasure to warm up with the guys that were my level. I threw them around alot and it was fun but very tiring. Then I went up against the main teacher and he was hard as hell. every time I would try and bridge and throw him he would base out, (put his arms out to prevent the flip) and just work me over. the last move he got me in was a reverse choke/ guillotine of some sort and he rolled on top of me. I tapped out and then almost threw up. it was rough. I have burses all over my Bi's.:( but I know I'm going to sleep good tonight.

Next time I'm going to the Thursday class and doing all grappling. I'll let you know how that went. then what I might do is go on Sat. and do some Thai kickboxing so I can tell you guys how that is.

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Yesterday is History, Tomorrow a Mystery, Today is a Gift, Thats why it's called the Present.

MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW

BULKING: My 5X5 Journal

CUTTING: My CKD Max-OT Journal, My HST Cutting Journal

^^^

thanks for the info...

man... u really make me wanna go back to judo class and finish my black belt...!!!

all the best though and keep up the good work...

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Wednesday's Deload Workout

WORKOUT:

Standing Military Press: 3x3 @ 150lbs
Weighted Pull Ups: 3x3 @ Body Weight + 10lbs
Deadlifts: 3x3 @ 300lbs
Dumbbell Overhead Extensions: 1x10 @ 40lbs
Dumbbell Curls: 1x10 @ 40lbs


Standing Military Press: I did Barbell Snatches as a warm up this time and it was a lot harder the Dumbbell ones. I only used the bar and did 2 sets of 10. For the Press I Cleaned it once and then repped out 3.

Weighted Pull Ups: Nothing to report.

Deadlifts: This felt good.

Dumbbell Overhead Extensions: Cake

Dumbbell Curls: Cake

SUPPLEMENTS
Nothing to report.

DIET
Nothing to report.

OVERVIEW
Can't wait to start up some intensity.

hi dave... this may b a lame question and i appologize if it is: why do u do only 2 sets for arms...?

i mean, is it a personal preference or is not good to do more than 2...?

thanks in advance..

So at the end of the month I am weighing in at 213.5lbs. and I'm still at a low 12.8% BF. so that gets me at 186.2lbs. of LBM.. so I've gained about 1lb of muscle and about 2lbs. of fat. Not bad I think I need to up the cals. because of the MMA workouts. So I'm going to Up the Cals about 300 more. distributed between pro, carbs and fat.

More news to come.

So, last night I'm get done a killer Thai Boxing class and I feel great did lots of drills working defense and kicking and I'm getting geared up for MMA grappling class.

The class was awesome and I learned a really cool drill that I was working well and after this class we spar for about 30 mins. I just worked with the guy that I practiced with and I taught him how to throw people off you when you’re on your back. After a couple of rounds he wanted to try them on someone else. So I said that's cool I want to take 5min. break anyway because I have to get ready for the last hour class of Ju-jitsu.

One of the wrestler guys, who plays rough, wanted to role with me for the last round. now I should of just stayed on the side and get ready for the next class but I was like I'm not that tired so what the hell.

we role for a little bit and he gets me in a good arm bar. no biggy I'm there to learn.. so I tap..

we reset and go for the last 2 mins. I get on top of him and stop every move he's doing. then He tries to get a triangle choke on me with his legs. so I know he's going to do this and throw his legs down to the side and go the move in closer. his Knee comes flying up fast and knocks me right on the eye. It didn’t hurt at all, I was just soo focused. then he stops and says, "Are you OK." and I'm like, "yeah fine".

Then something tells me I'm not OK. With in a blink of an eye, no pun intended, I ask him, "Am I bleeding?!" He stops looks and lets me go and says, "Yes.".... :eek:

So I yell, "MOTHER FUCKER!!" and get up and go to the bathroom and I have a gash on my eyebrow. So I curse some more and some people come over and get me some water and first aid kit. I didn't pass out which is something I'm known to do so I was proud of myself.

So I clean up drive myself to my girlfriends so she can keep me company in the emergency room and give me some food because I'm starving at this point. and I now have My first MMA cut and 4 stitches.

Sooooo, now I can’t do MMA till I'm cleared which will be in a week hopefully and if not then the following week.

I'm still going to workout, just no MMA for a while.:(

Monday's Workout

WORKOUT:

A2G Squats: 3x3 @ 355, 365, 365lbs.
Flat Bench: 3x3 @ 295lbs.
JS Rows: 3x3 [1x3] @ 210, 225, 240lbs
1 Armed DB Overhead Extensions: 2x10 @ 45


A2G Squats: I F'ed up a little. After my first working set I thought I was off by 10lbs. so I upped the weight. But after looking at my progress and seeing what I was suppose to do I was right the first time BUT I did the weight and it wasn't that bad. I'm going to stick it and see what happens.

Flat Bench: I increased 20lbs and was able to do it without a spotter. The last set was a little harder so I don't know if I'll do 20lbs increase again but who knows I may feel real good again.

JS Rows: Man was the last set hard. I think I might have hit the wall with this one. I might go up 15lbs.

1 Armed DB Overhead Extensions: Felt like trying something different. I was tired so I didn't go that heavy.


SUPPLEMENTS
Nothing to report.

DIET
Going very well.

OVERVIEW
I think taking some time off MMA is proving to be very beneficial to my lifts. I hope to put on more weight after this month.

I got back from the doctors and he said No MMA for another 2 weeks. :( He doesn't want me to reopen my cut.
What does this mean?

It means that I will be doing moderate jogging on my off days and start MMA right after my 5x5 is over. So, my weight should dramatically increase. As always I'll keep you guys updated.

Wednesday's Workout

WORKOUT:

Standing Military Press: 3x3 @ 170lbs
Weighted Pull Ups: 3x3 @ Body Weight + 15lbs
Deadlifts: 3x3 @ 320lbs
Incline Curls: 2x10 @ 45lbs


Standing Military Press: I did Barbell Cleans as a warm up. My balance as greatly improved in this exercise, it is def. from doing the Olympic lifts for warm ups and taking a wider stance. I'm only going to go up 10-15lbs next lift depending on how I feel.

Weighted Pull Ups: Nothing to report.

Deadlifts: I felt real good on this. On the last set I decided to try something different and did the set a little narrow of sumo stance with my hands closer. It felt awesome not only did I feel the stretch but my whole back seemed to flex harder. Going to try doing sumo stance first and then regular and see what happens.

Dumbbell Curls: Nothing special

SUPPLEMENTS
Nothing to report.

DIET
Going to up the Cals. by 300 so I can start gaining more weight.

OVERVIEW
OK, I'm adding more Cals to my diet because I didn't gain as must weight as I thought I would from doing the 5x5 and MMA. But now that I'm not going to be doing MMA for about 2-3 weeks because of my injury, I think my body will recover nicely. As always I'll keep you guys posted.