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So as you may or may not know I will be competing on June 17 in most likely the GI and No-GI grappling tournaments.

Today’s class was awesome. We had to grapple a new guy ever 30 seconds without a break. Man I was pumped and my strength played a big role in staying in the game and taking people out. We had 8 guys in the class so it was 7 rounds. I thought I was going to puke. I've never done cardio like that before. It was amazing.

I didn't get a chance to do cardio this morning but I think tonight made up for it.

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Friday's Workout

WORKOUT:

Cardio: Treadmill 15 mins. light jog.

A2G Squats: 2x15 @ 195lbs.
DB Lunges: 1x15 @ 35lbs.
Stiff Leg Deads: 2x15 @ 125lbs.
Inc. BB Press: 2x15 @ 145lbs.
Cable Flies: 2x15 @ 30lbs.
JS Rows: 2x15 @ 135lbs.
Pulldowns: 1x15 @ 85lbs.
Close Grip Pulldowns : 1x15 @ 85lbs.
Arnold Press: 2x15 @ 35lbs.
DB Side Raises: 1x15 @ 20lbs.
Rear Delt Raises: 1x15 @ 20lbs.
Skulls EZ Curl Bar: 1x15 @ 65lbs.
1 Arm Press Down: 1x15 @ 45lbs.
DB Curls: 1x15 @ 30lbs.
Reverse EZ Curls: 1x15 @ 65lbs.
Standing Smithy Calf Raise: 1x15 @ 220lbs.
Seated Calf Raises: 1x15 @ 150lbs.
Shrugs: 1x15 @ 220lbs.
Abs: 2x15 Hanging Leg Raises


OVERVIEW
Cardio was fine, I like to start out light and see where I'm at after the week. I felt like crap working out. I was just tired. Right after rows I really started to feel it. Some of the numbers I kept the same most were increases. I chugged the P.V. and Whey down and after 30 mins I felt a lot better. I think I was just feeling carb depleted.

Monday's Workout

WORKOUT:

A2G Squats: 2x15 @ 205lbs.
DB Lunges: 1x15 @ 40lbs.
Stiff Leg Deads: 2x15 @ 135lbs.
Inc. BB Press: 2x15 @ 155lbs.
Cable Flies: 2x15 @ 30lbs.
JS Rows: 2x15 @ 140lbs.
Pulldowns: 1x15 @ 90lbs.
Close Grip Pulldowns : 1x15 @ 90lbs.
Arnold Press: 2x15 @ 35lbs.
DB Side Raises: 1x15 @ 25lbs.
Rear Delt Raises: 1x15 @ 25lbs.
Skulls EZ Curl Bar: 1x15 @ 70lbs.
1 Arm Press Down: 1x15 @ 50lbs.
DB Curls: 1x15 @ 35lbs.
Reverse EZ Curls: 1x15 @ 65lbs.
Standing Smithy Calf Raise: 1x15 @ 230lbs.
Seated Calf Raises: 1x15 @ 160lbs.
Shrugs: 1x15 @ 230lbs.
Abs: 2x15 Hanging Leg Raises


OVERVIEW
Today was rough. I'm starting to level off on some exercises, Arnold Press, DB side raises and cable flies. I'm going to stick with these numbers for one more day and then up them accordingly. Everything else is going good. Lunges and Rows are also kicking my butt, but I'm still sticking the numbers.

Up date on weight loss. I always weigh myself on Monday morning in shorts so everything is constant. Today after the first week I weighed in at 214 lbs. That's 3 lbs. loss . What does this mean? I'm sticking to the diet and cardio till I don't lose 2 lbs. So well see what this week brings.

Wednesday Workout

WORKOUT:

Cardio: Treadmill 15 mins. HIIT

A2G Squats: 2x15 @ 215lbs.
DB Lunges: 1x15 @ 40lbs.
Stiff Leg Deads: 1x15 @ 140lbs.
Inc. BB Press: 2x15 @ 165lbs.
Cable Flies: 2x15 @ 30lbs.
JS Rows: 2x15 @ 150lbs.
Pulldowns: 1x15 @ 95lbs.
Close Grip Pulldowns : 1x15 @ 95lbs.
Arnold Press: 2x15 @ 40lbs.
DB Side Raises: 1x15 @ 25lbs.
Rear Delt Raises: 1x15 @ 25lbs.
Skulls EZ Curl Bar: 1x15 @ 75lbs.
1 Arm Press Down: 1x15 @ 55lbs.
DB Curls: 1x15 @ 40lbs.
Reverse EZ Curls: 1x15 @ 70lbs.
Standing Smithy Calf Raise: 1x15 @ 240lbs.
Seated Calf Raises: 1x15 @ 170lbs.
Shrugs: 1x15 @ 240lbs.
Abs: 2x15 Hanging Leg Raises


OVERVIEW
Cardio was great I love doing HIIT to Lamb Of God .
I'm cutting out one set of Stiff Leg Deads because I feel that the lunges I do are taking alot out of me and I'd rather keep the lunges because it works on level changing for kickboxing. Everything else stays. One more day of 15's.... I can't wait.

..need to lose a little more weight.

Ok It was suggested to me, (I was told), that I should Grapple in the 205lbs weight class. So what does this mean. I have to lose an additional 6 or so pounds for next week. So, and I don't like doing this because I don't want to be in jeopardy of losing muscle. Next week I'm dropping 350-450 cals. and adding 5 mins to every cardio session. After that I will start incorporating a carb up day since my cal. intake will be below 2700. My competition weigh-ins are 8:00am so Next Friday night I'll be in a sauna cutting water weight.

Friday's Workout

WORKOUT:

Morning Cardio: Treadmill 15 mins. light jog.

A2G Squats: 2x15 @ 225lbs.
DB Lunges: 1x15 @ 45lbs.
Stiff Leg Deads: 2x15 @ 145lbs.
Inc. BB Press: 2x15 @ 175lbs.
Cable Flies: 2x15 @ 35lbs.
JS Rows: 2x15 @ 160lbs.
Pulldowns: 1x15 @ 100lbs.
Close Grip Pulldowns : 1x12 @ 100lbs.
Arnold Press: 1x15 @ 45lbs.
DB Side Raises: 1x15 @ 30lbs.
Rear Delt Raises: 1x12 @ 30lbs.
Skulls EZ Curl Bar: 1x10 @ 80lbs.
1 Arm Press Down: 1x8 @ 60lbs.
DB Curls: 1x8 @ 45lbs. 1x12 @ 30lbs.
Reverse EZ Curls: 1x2 @ 75lbs.
Standing Smithy Calf Raise: 1x15 @ 250lbs.
Seated Calf Raises: 1x15 @ 180lbs.
Shrugs: 1x15 @ 0 lbs. (didn't attempt)
Abs: 2x15 crunches


OVERVIEW
AAAAAHHHHHH!!!
Well my numbers suck monkey balls. This is the reason why.

Last night at MMA I did just about 2 hours of arm lock drills, 4 different types, and arm drag drills, which means people yank on your arms to try and get you off balance. I go into the gym today and I feel fine. Actually, my back was sore and I thought that squats and rows were going to kill me. Well squats were great and everything was find and dandy until my second set of rows. That is when I started to feel a strain in both elbows. Started to do pull downs and it got worse. By the time I got to direct arm movements I was practically in tears trying to get the weight up. Well I didn't finish as I wanted to but I did what I could under the conditions.

Next week starts 12's, 300 less cals. and 5 mins added to each cardio session.

Monday's Workout

WORKOUT:

A2G Squats: 2x12 @ 215lbs.
DB Lunges: 1x12 @ 30lbs.
Stiff Leg Deads: 1x12 @ 145lbs.
Inc. BB Press: 2x12 @ 155lbs.
Cable Flies: 2x12 @ 25lbs.
JS Rows: 2x12 @ 135lbs.
Pulldowns: 1x12 @ 85lbs.
Close Grip Pulldowns : 1x12 @ 85lbs.
Arnold Press: 2x12 @ 30lbs.
DB Side Raises: 1x12 @ 20lbs.
Rear Delt Raises: 1x12 @ 20lbs.
Skulls EZ Curl Bar: 1x12 @ 65lbs.
Tri Press Down: 1x12 @ 80lbs.
DB Curls: 1x12 @ 30lbs.
Reverse EZ Curls: 1x15 @ 60lbs.
Standing Smithy Calf Raise: 1x12 @ 245lbs.
Seated Calf Raises: 1x12 @ 160lbs.
Shrugs: 1x12 @ 245lbs.
Abs: 2x12 Hanging Leg Raises


OVERVIEW
Man was Monday great. Going down in reps and weight was like a mini Deload. The weight will always increase for the big movements. So I'm staying on track with that.
As for Weight I'm 210lbs. upon waking up. I can't weight to compete so I can get back to losing weight slower and not fear losing muscle. As always I'll keep you guys posted.

Wednesday Workout

WORKOUT:

AM Cardio: Treadmill 20 mins. HIIT

A2G Squats: 2x12 @ 225lbs.
DB Lunges: 1x12 @ 35lbs.
Stiff Leg Deads: 1x12 @ 150lbs.
Inc. BB Press: 2x12 @ 165lbs.
Cable Flies: 2x12 @ 30lbs.
JS Rows: 2x12 @ 145lbs.
Pulldowns: 1x12 @ 90lbs.
Close Grip Pulldowns : 1x12 @ 90lbs.
Arnold Press: 1x12 @ 35lbs.
DB Side Raises: 1x12 @ 20lbs.
Rear Delt Raises: 1x12 @ 20lbs.
Skulls EZ Curl Bar: 1x12 @ 70lbs.
Tri Press Down: 1x12 @ 85lbs.
DB Curls: 1x12 @ 35lbs.
Reverse EZ Curls: 1x12 @ 65lbs.
Seated Calf Raises: 2x12 @ 170lbs.
Shrugs: 1x12 @ 255lbs.
Abs: 2x15 Crunches


OVERVIEW
Someone was taking up the Smithy so I had to do 2 sets of seated calfs.
Well my weight is coming off nicely and I will definitely make 205lbs. weight class for my competition. On Friday I'm going to change things up and workout in the morning and at night do about a 45 mins of light jogging in 3 layers of cloths and some sweats. After that spend 30-60 mins in the steam room and see how much water I've cut out. On Friday I'll stop eating right before my cardio and it will only be about 300 cals. and will eat nothing till after weigh-in Saturday morning at 8:00am. After that it's weight gainer and Pure Vitargo. Talk about your carb. up.

Friday's Workout

WORKOUT:


A2G Squats: 2x12 @ 235lbs.
DB Lunges: 1x12 @ 40lbs.
Stiff Leg Deads: 1x12 @ 155lbs.
Inc. BB Press: 2x12 @ 175lbs.
Cable Flies: 2x12 @ 30lbs.
JS Rows: 2x12 @ 155lbs.
Pulldowns: 1x12 @ 95lbs.
Close Grip Pulldowns : 1x12 @ 95lbs.
Arnold Press: 1x12 @ 40lbs.
DB Side Raises: 1x12 @ 25lbs.
Rear Delt Raises: 1x12 @ 25lbs.
Skulls EZ Curl Bar: 1x12 @ 75lbs.
Tri Press Down: 1x12 @ 95lbs.
DB Curls: 1x12 @ 40lbs.
Reverse EZ Curls: 1x12 @ 70lbs.
Seated Calf Raises: 2x12 @ 180lbs.
Shrugs: 1x12 @ 265lbs.
Abs: 2x15 Crunches


PM Cardio: (cutting weight)
Treadmill 30 mins. light jog with very high incline.
Elliptical 30 mins. moderate speed and intensity.

OVERVIEW
Someone was taking up the Smithy so I had to do 2 sets of seated calfs.

Well cutting weight sucks balls. Never had to do it before and it was not fun. well I take that back it wasn't that bad with all the layers of cloths on, it was all the layers of cloths on when I was in the steam room for 20 mins. now that sucked I thought I was going to go crazy. It was just me and my thoughts about the competition. Well now on to the competition.

So I get maybe 6 hours of sleep because it is my first competition in grappling and I keep going over my game plan. The weight class I'm going for is technically 204.9 lbs. and I wake up at.... 205.5. Well looks like I'm not eating or drinking anything till 8:00 am. So I pick up one of my boys at my dojo and it's an hour drive to the place so I think that's plenty of time to cut.

Get there and wait in line to get weighed in and I come to find out that the weight classes are different for Gi and No-Gi, (for those who don't know a Gi is the uniform martial artists wear). No-Gi cut off is 204.9 and Gi is 201.9. MOTHER F!@#$er. fine what ever the next weight class cut off for Gi was 213.9. So I get on the scale and I come up at....... 203.8lbs. the guy looks at me and says, "Do you want to cut any more for the other division?" At this time I'm soooo tired and frustrated that I said, "No I'm done cutting." So I start POUNDING Gatorade, I drank 40 oz. in less than 1 minute. It never tasted sooooo good. Then we go off and get some breakfast and I eat this big steak and egg sandwich and a bagel with cream cheese.

I get back to the place and are awaiting the schedule for the matches. Now They do the kids and woman's first which I can understand, but then I come to find out that they are doing the Advanced Men's first and all the Beginners are last. Why would you put the new guys last and the more technical guys first. It just didn't' make sense to me. It's like doing the main event first and the warm up bands last. So I get there at 8:00 and I don't go until 3:30 ish. So the whole time there I'm nervous and trying to enjoy myself at the same time.

Fast forward to my matches. First was No-Gi grappling and I come to find out that one of my friends in my school is in my division. Then I find out that the retards that did the brackets are going to put us against each other in the second round and didn't put us on opposite sides of the brackets.
We find this out right after we both tell one of our teachers our game plans in front of each other thinking that, best case scenario we meet each other in the finals. Well, this just took all the wind out of my sails. Needless to say I got a Kimura on him and it was tight and then right about when I realized that his elbow was just about touching his shoulder I remember that he is one of the most flexible guys I know and he wasn't tapping. Well I wasted almost a minute holding this lock and the round was only 4 mins long. so I didn't win the match and the score was 3 - 6.

So I'm bummed and he ended up getting 3rd so I was happy for him but at the same time pissed that my first match was against a guy from my school.

So on to Gi grappling. Well here is where I kicked ass. I got first place and the last match was 20 - 3. I was all over this guy and my Judo training came in very handy. I was very gassed out after my first match but recovered fairly quickly. I also tried getting some locks but the guys were too strong and I was too tired. At the end my arms were dead. I could barely hold my drink.
All and all it was awesome and I got to stay and see some Kickboxing and MMA fights at the end.
I cant' wait to compete again.