Dave, you magnificent bastard.

Why thank you, but for what?... Besides coming down with a severe case of awesomeness.:biglaugh:

Second only to my own case.

i think it's for having the baddest ass avatar on this site.


for males only of course :) cuz we know who wins the female one every week.

Hell yeah.
:hbang:
Oh yeah.
:willy:

Wednesday's Workout

Clean and Press: 15 sets x 2 reps @ 165lbs.
Chin-ups: 15x2 @ 27.5
BB Bench: 10x2 @ 205
(45 seconds break inbetween each set)

Abs:
Crunches 4x20
Banded Side Bends 3x10 @ one red band and one black one.

PM training:
Competition Team Training (Submission wrestling) 2.5 hours


OVERVIEW
Very sore from the day. The workout normally ends with Deadlifts but from doing the cleans I feel that my back was a little too worked, I felt very weak. Well as you know from before, I don't want to get my back jacked up so I played it safe and did some more ab work. With the side bends I took two bands and threw them over a pull-up bar and used a strap the tie the handles together, grabbing 4 handles is a pain. I then held a static tri push down position and started doing side bends. I liked them a lot and it was fun coming up with a way to make it work.

As for the Comp team. I made the mistake of saying I had sneakers. So me and 2 other guys from the team went running in Arlington. It seemed like both of the guys were runners so I knew I was F'ed. I we ran for about 2.5 miles, or that is what one of the guys told me it was, up and down all these hill, and stopping at random corners to do squats while waiting for the light to turn green. The squats were actually easier for me then the running. :biglaugh: After we got back we drilled a lot and did more sprints up and down the mats and ending with take down drills and sparring.
I was told by one of the coaches that next time we all have to bring sneakers because we were going to run to Georgetown and run on the Exorcist stairs. I thought that would be awesome but then I remembered how many stairs there are... man i'm screwed.

haha...good luck on the stairs man :)

Monday's Workout


PM training:
MMA 1 hr
Comp Team Submission wrestling 2 hr

OVERVIEW
Well I didn't know I could be in this much pain from after practice than I'm in today... Ok, I'm being a bit of a baby, :p but I am hurting.
MMA class was more like a wrestling class and we worked on take-downs and sprawling. Did some take down sparring and that is where I was starting to injure myself. The Comp Team practice didn't end up running to the Exorcist stairs, and I wasn't going to be that guy to remind him. :biglaugh: I don't know if he is saving it for another day but I know he'll end up doing it one day. The Team practice was great and we worked on passing open guard and staying mobile. I don't know if I'm going to work out since my back is knotted up at the shoulders, neck is jacked and I jammed my thumb so grabbing things is difficult. We shall see.

Wednesday's Workout

Deads: 5x5 @ 275lbs.
BB Bench: 5x5 @ 205
Burpee Cleans & Press: 5x7 @ 135
DB Curls: 3x10 @ 45
(60 seconds break inbetween each set)

Abs:
Crunches 4x20
Banded Side Bends 3x10 @ one red band and one black one.

PM training:
Competition Team Training (Submission wrestling) 2.5 hours


OVERVIEW
When I woke up I just had the need to do deads. I didn't want to go too heavy since I have a history of back problems and the comp team training would take a lot out of me if I did do too much too soon.
I've realized that the reps I do when performing Burpee C&P using timed rounds is not as much as I thought. Especially in the last 2 rounds. I pretty much go from 8-9 reps to about 5-6 at the end using 135lbs. So what I'm going to do is work my way up to do 5 sets of 10 and then work on pushing those reps into 1 minute rounds. So far it wasn't a bad set. My back was a little weak from the deads but I managed. Next time I'll be doing them on non strength days.
The comp team training was great. LOTS of sparring. I feel myself getting better against the better guys which is always a good feeling.

Saturday's Workout

Three 7 minute rounds..ish with 1 minute break:
(each exercise was done for ~90 seconds)
Band Rows
Jump Squats
Band Chest Press
Band Curls
Jump Rope

Break

Band Rows
Jumping Lunges
Jump Rope
Band Squats
Band Tri Extensions

Break

Band Rows
Pushups
Burpees
Band Curls
Jump Rope

1.5 mile run up hills.


OVERVIEW
Went on a weekend trip to Deep Creek Maryland which was fun and I brought my Resistance bands and jump rope with me for a workout in the mountains.. These are pretty much want the bands look like,
http://www.mikemahler.com/prod_equip/tnt_cable.html
very high tension and very tough workout. The hills in the area I stayed at are pretty steep. Great workout for being out of town and not at the gym on Friday.