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Friday's Workout

45 Seconds rest between each set. 2 minutes between each exercise.

Clean & Press: 15x2 @ 185 lbs.
Curl Grip Chin-ups: 15x2 @ 30
BB Bench: 10x1 @ 255


OVERVIEW
I messed up on two things.
One. I didn't count the weight right and I was actually lifting 185 lbs. on cleans and JS rows and didn't realize this until Friday. So I made the changes in the previous log entries to reflect what really happened.
Second. I ran out of time and didn't get a chance to do Deads because I was suppose to meet my girl friend to go out and didn't want to piss her off.

Other than that workout was good and I feel like I'm getting into the grove again. Can't weight to get into the 30 second rest range.

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Tuesday's Workout

45 Seconds rest between each set. 2 minutes between each exercise.

Clean and Front Squat: 20x2 @ 185
JS Rows: 12x2 @ 185
BB Curl and Press: 6x4 @ 90
Dips: 12x3 @ 50

Abs:
Crunches 4x30
Hanging Leg Raises 3x15
Cherry Pickers 3x30 @ w/12lbs. medicine ball

PM Training: 2.5 hr Grappling

OVERVIEW
I started working out on Tuesday just for this week since the 4th is on a Wednesday and my gym is closed. The workout was great. I felt real strong after Rows but I had a really bad lower back pump that was driving me nuts for the rest of the day and into BJJ class. Dips felt way too easy which makes me think I under shot the starting weight a little. I might just start upping the weight if it is too easy after I hit the 20 second mark.

Grappling was great. I feel my endurance is coming back and I'm getting into the grove again. We did drill instead of sparing for No-Gi which was one guy is in the other guy's guard. The object is, Guy on top pass the guard completely and get to back, mount or side mount to win. Guy on Bottom, Sweep or submit. Who ever wins stays on the bottom, then a new guy comes in and is in your guard. I went through about 8 rounds before I lost, then went a couple arounds and tried to grapple the tougher guys and then was in for another 4 rounds before I lost to a guy that was doing just as good as I was. I can't wait to spar again I feel the competition itch again and can't wait till the 14th.

I didn't get a chance to lift today. Work was a little much and I had to make a decision, lift or MMA.. Well I went with MMA and it was only because we had a PAN AM grappler teaching class and he was so interesting to watch and grapple with. We also had one of the guys that use to teach come back to teach for the day and he has progressed in his game in leaps and bounds. He was showing us stuff that was just mind boggling. Definitely a good time. I was doing great and did Gi and NO-Gi. I went up and sparred my Judo teacher in No -gi and I don't know what he was thinking but He was going at like 50% and just laying around and letting me take his back and all kinds of moves then with 30 seconds on the clock left one of the other trainers yelled at him and said stop F'ing around. Well it then turned from 50% to 200% and he practically ripped my shoulder out with a key lock and I barley had enough time to yell out and tap. My shoulder is ok, it's just very sore. It seemed like he felt bad about it and he did say he was sorry. I was just very pissed because it's not like I'm a new guy and he wasn't doing any thing to better position or do anything. He could have probably done the same move and everything at 80% and still have gotten it and at least it wouldn't have been such a drastic change of pace and endanger me when I have a competition coming up.
I'll be doing more cardio type training from now on to prep more for my matches. See you next time.

I hope the shldr heals up in time for the comp man, stay strong brother.

Glad the shoulder didn't fuck up, that's a hard injury to come back from. Lots of food and good rest should help a lot.

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Ditto. Good luck on the shoulder. I don't want to say good luck on the matches so Kick Ass and all that

Thanks guys.

My shoulder is doing ok, it's just a little stiff today. I'm going to workout tomorrow and do straight conditioning with some deads in there or squats, depending on how I feel. I think I'll be able to do the Burpee Cleans which always gets the heart rate up or just complexes.

i hope ur shoulder heals Dave. i wish u a speedy recovery (no doubt uve gone through some prehab stuff which might help u).

and yes, as Eric said: go kick ass hahaha

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Sunday's Workout

AM Training: 2.5 hr Grappling

OVERVIEW
We had a HUGE turn out for open mat today. It was crazy. There was 2 black belts, 2 brown, 3 purple, 3 or 4 blue and about 6 or so white belts. There were people from other schools that I have never seen rolling, it was awesome. There was barley any room to role. I did an hour of Judo before and it has been almost 3 months since I've done Judo so getting back on the horse was a little harder than I thought. Grappled with a couple of people but didn't get a chance to go with anybody high up, i.e. higher than white. Then one of the guys, who for some odd reason always has something happen with him, boots everywhere on one of the mats. Then instead of picking up the puke and then wiping it down, he takes a mop and smears it all over the area of the mat. It was just disgustingly retarded. Me and another guy had to help and show him what to do because he was just not understanding the concept of cleaning. So with all that, it made it even harder to train because we now have half the mat space. It was fun and great to see a lot of higher ups practice. I can't wait till next time.

Update:
My shoulder is fine and had a lot of time to stretch it out and give it rest. So I will start lifting tomorrow and it will be a lot of endurance work.

good to hear the shoulder is fine. damn...all that grappling.....