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Well I have to say I'm feeling pretty good. At the end of this month I'm down to about 209 and about 12% bf using a 3 point clapper. Now I know that the 7 point is much more accurate but I couldn't get a hold of my girlfriend to help me on that. Usually the 3 point is about 1% off. At the end of July I will make sure I do the 7 point measurement.

I'm starting to see more abs and my pants are fitting a little better. I might start adding some LipoDerm and Yohimbine or other fat loss sups. later but so far I really don't need them so I might hold off. We'll see.

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BULKING: My 5X5 Journal

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

Wednesday's Workout

WORKOUT:

Morning Cardio: Treadmill 25 mins. HIIT.

A2G Squats: 3x10 @ 250lbs.
DB Lunges: 2x10 @ 40lbs.
Stiff Leg Deads: 1x10 @ 165lbs.
Inc. BB Press: 3x10 @ 180lbs.
Cable Flies: 2x10 @ 30lbs.
JS Rows: 2x10 @ 160lbs.
Pulldowns: 2x10 @ 105lbs.
Close Grip Pulldowns : 1x10 @ 100lbs.
Arnold Press: 2x10 @ 40lbs.
DB Side Raises: 1x10 @ 30lbs.
Rear Delt Raises: 1x10 @ 25lbs.
Skulls EZ Curl Bar: 1x10 @ 80lbs.
Tri Press Down: 1x10 @ 105lbs.
DB Curls: 1x10 @ 40lbs.
Reverse EZ Curls: 1x10 @ 70lbs.
Seated Calf Raises: 3x10 @ 195lbs.
Shrugs: 2x12 @ 285lbs.


OVERVIEW
I felt real good in this workout. For some odd reason I just felt real strong and not fatigued. I might have been because of my "diet" on the 4th, which consisted of steak, ribs, hot dogs, burgers, and assorted junk food. But I just felt refreshed. I also didn't go to MMA practice so I could have been very rested because of that too.

Friday's Workout

WORKOUT:


Inc. BB Press: 3x10 @ 190lbs.
Cable Flies: 2x10 @ 35lbs.
DB Rows: 2x10 @ 100lbs.
Pulldowns: 2x10 @ 110lbs.
Close Grip Pulldowns : 1x10 @ 105lbs.
Arnold Press: 2x10 @ 45lbs.
DB Side Raises: 1x10 @ 30lbs.
Rear Delt Raises: 1x10 @ 25lbs.
Skulls EZ Curl Bar: 1x10 @ 85lbs.
Tri Press Down: 1x10 @ 110lbs.
DB Curls: 1x10 @ 45lbs.
Reverse EZ Curls: 1x10 @ 75lbs.


OVERVIEW
Well I tweaked my knee last night at MMA practice when trying to finish a triangle choke on someone. It's just alittle strained but it was strained enough for me to not do any legs. I also switched out JS Rows with dumbbell rows so I could save my knee from trying to stabilize. Other than that the workout was real good and very fast. I got done and was shocked on the time.

Well I'm going on vacation starting tomorrow and will be chilling at the beach for a week with no computer or weights. So what's a guy to do.

Well we have the beach and with that, sand.

So I'm going to do, for the week, Sandbag circuit training. I'm going to get a big duffle bad and some trash bags and fill it up with some sand, tie it up, put in duffle bag and circuit train. I'll most likely do overhead press , squat, floor press, throwing the bag, cleans, snatches, curls, everything I can think of... maybe even do some sort of beach HST, as long as my knee feels better, and of course swimming. I'm siked. I talk to you guys in about a week.

Have fun Dave. Throw that sandbag onto a hot blonde and tell her it was from me!

Well I'm back and vacation was awesome. Beach was nice and working out on the beach was a nice change of pace. So what did I do you might say?

Well I got a duffle bag at an army surplus store and it was the perfect size and it held up to about 110lbs. with out much trouble. I did circuit training the whole week except for Monday.

I did a long run on the beach on Monday and got a giant blister on the instep of my foot, just about the size of a half dollar. So after that I couldn't run. So instead I swam in the ocean and jumped rope and stayed on the balls of my feet. As for the circuit training. My routine looked something like this.

Everything was 8-12 reps depending on the weight of the bag sometimes the bag weighed 50lbs. and one day it was just about 110lbs. There was only 1 minute of rest after every circuit. There was 8 sets of the circuit ever workout.

Rows
SLDL
High Pulls/Cleans (which ever I felt like)
Front Jump Squats
Front Shoulder Press
Good Mornings
*Tri. Overhead Extensions/Bi Curls (If the weight was light enough and I wasn't too tired)
Push ups

This was killer in the morning with the ocean there and the occasional hot chick looking over.

Cleans were a little hard considering the weight distribution of the bag.
All and all it was fun and I recommend it to anybody who wants a change.

Now there is no excuse for anybody to not workout at the beach now.

Monday's Workout

WORKOUT:

PM Cardio: MMA/BJJ Grappling 2.5 hours

A2G Squats: 3x10 @ 270lbs.
DB Lunges: 1x10 @ 45lbs.
Stiff Leg Deads: 1x10 @ 175lbs.
Inc. BB Press: 3x10 @ 200lbs.
Cable Flies: 2x10 @ 40lbs.
JS Rows: 2x10 @ 180lbs.
Pulldowns: 2x10 @ 115lbs.
Close Grip Pulldowns : 1x10 @ 110lbs.
Arnold Press: 2x10 @ 50lbs.
DB Side Raises: 1x10 @ 35lbs.
Rear Delt Raises: 1x10 @ 30lbs.
Skulls EZ Curl Bar: 1x10 @ 90lbs.
Tri Press Down: 1x10 @ 120lbs.
DB Curls: 1x10 @ 50lbs.
Reverse EZ Curls: 1x10 @ 80lbs.
Seated Calf Raises: 3x10 @ 215lbs.
Shrugs: 2x10 @ 305lbs.


OVERVIEW
Changed things up and decided to go to practice Today instead of Tuesday and worked out in the morning. It had to be one of the best classes I've ever attended. It was just very informative and there wasn't a lot of people so it was a little more personal. as for lifting, my incline bench is starting to weigh very heavy and I don't know if I can continue to add 10lbs. I might go 5 for the next day and on Friday I'll go all out. This is the same for all shoulder movements. Also my squat felt a little weak. We shall see what Wednesday brings us.

Wednesday's Workout

WORKOUT:

AM Cardio: 30 minute jog.

A2G Squats: 3x10 @ 275lbs.
DB Lunges: 1x10 @ 50lbs.
Stiff Leg Deads: 1x10 @ 180lbs.
Inc. BB Press: 2x10, 1x8 @ 205lbs.
Cable Flies: 2x10 @ 40lbs.
JS Rows: 2x10 @ 190lbs.
Pulldowns: 2x10 @ 120lbs.
Close Grip Pulldowns : 1x10 @ 115lbs.
Arnold Press: 1x10, 1x7 @ 55lbs.
DB Side Raises: 1x9 @ 40lbs.
Rear Delt Raises: 1x8 @ 35lbs.
Skulls EZ Curl Bar: 1x10 @ 95lbs.
Tri Press Down: 1x10 @ 125lbs.
DB Curls: 1x9 @ 55lbs.
Reverse EZ Curls: 1x10 @ 85lbs.
Seated Calf Raises: 3x10 @ 225lbs.
Shrugs: 2x10 @ 315lbs.


OVERVIEW
Well I've haven't been following the diet to strictly in two days. And to add insult to injury, the other day I went out with some friends and had some drinks. One drink led to another, and at about 1:00AM I was at IHOP eating a bunch of junk.

I'm on track now since I have another competition this weekend so I should be good. As for lifting, this type of trend happened at the end of the 12 cycle. I think I'm over projecting what my maxes are. Well I'm at least going to up everything by 5 pounds so that goes without saying. We shall see what Friday brings.

Friday's Workout

WORKOUT:

AM Cardio: 20 minute jog.

A2G Squats: 3x10 @ 280lbs.
DB Lunges: 1x10 @ 55lbs.
Stiff Leg Deads: 1x10 @ 185lbs.
Inc. BB Press: 2x10, 1x8 & 2 negatives 8 count @ 210lbs.
Cable Flies: 2x8 @ 45lbs.
JS Rows: 2x10 @ 195lbs.
Pulldowns: 2x10 @ 125lbs.
Close Grip Pulldowns : 1x10 @ 120lbs.
Arnold Press: 2x8 @ 60lbs.
DB Side Raises: 1x8 @ 40lbs.
Rear Delt Raises: 1x8 @ 35lbs.
Skulls EZ Curl Bar: 1x10 @ 90lbs.
Tri Press Down: 1x10 @ 130lbs.
DB Curls: 1x8 @ 60lbs.
Reverse EZ Curls: 1x9 @ 90lbs.
Seated Calf Raises: 3x10 @ 235lbs.
Shrugs: 2x10 @ 325lbs.


OVERVIEW
wow, what a workout. I'm so glad next week is the starts of 8's. Everything when how I expected it to. diet is now in order and in full swing.

Well there it is. I got 1st place for Gi grappling again but I technically got 3rd in No-Gi. The reason I say "technically" is because the guy I was suppose to fight for 3rd didn't show up. So I got it by default. I told them I didn't want the metal from forfeit, I want it from winning a match. That way I know I worked for it. I didn't start competing to get freebies. So I was very annoyed about this because I lost my first match and wanted to kick someone butt. So instead I beet up on my first guy in Gi and arm barred him. They gave the metal to me anyway. It was a very nice competition and I learned more about what I need to work on. SOOooooooo

I now signed up for unlimited lessons at my MMA school. So my cardio will be a little different and I'll be doing a lot more MMA. More to come later.