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That looks like a killer ab workout , man. Good work with everything.

Yeah it most definitely was. I still feel it alittle.

Tuesday's Workout


PM training:
Submission wrestling 1 hr

OVERVIEW
I wanted to get up early and jog a little but I was very tired from the other day that I skipped it. Class was awesome and I was going pretty fast during sparring and I .... DIDN'T hurt my back! I'm still going to take it slow in the lifting department till I get use to the volume of work I'm putting on myself but it just feels good not being all jacked up. On a side note, in class we had these sparring drills to pass a persons guard. If you lose the other person stays in until someone passes his guard and holds them there for 3 seconds. The other person has to sweep or submit you, so if you win that is your new goal. Long story short, I finally passed our best blue belt in the class's guard. It took forever and it felt great. I know he didn't let me because the look on his face was very annoyed. After I grappled with 3 more guys, he came back and wiped the floor with me... I'll take the small victories when I can, but I feel like I'm finally getting back to my old workouts. But I will make sure to check myself and keep the slow pace.

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Wednesday's Workout

Band Sprints: 3x10 @ Black bands (they are the heaviest in the gym)
KB Squat and Press: 3x10 @ 44lbs. (20kg)
Double KB Swings: 3x10 @ 44lbs.
KB Renagade Rows: 3x10 @ 44lbs.
Band Up right rows: 3x10 @ Black bands (they are the heaviest in the gym)

Abs:
Crunches 4x20
KB pass in-between legs 3x10 at 8kg
Windshield wipers 3x15 (while holding two 44lbs. KBs)
Half Turkish get-ups 3x6 (left then right) @ 44lbs

PM training:
Vinyasa Yoga 1 hour


OVERVIEW
What a great day. I changed my mind and wanted to do more KB training and get my squat explosiveness down. The Bands were a very nice change of pace and it was cool doing the mini sprints with something holding you back. I don't know how much tension the black bands gave but it's nothing like the ones used in Westside training, they are more of the aerobic type but still have very good tension to pull me back. Yoga was very tough. Vinyasa yoga is a very active type of yoga and I was drenched in sweat afterwards. The day was great and I can't wait to tell you guys about my personal training day with my coach.

Thursday's Workout


PM training:
Personal Muay Thai training 75 mins.


OVERVIEW
WOW. That is all I can say. I learned so much about what I was doing wrong before it has opened my eyes. I started at 7:30am this morning with stretching and light cardio, punching and kicking bags, to get loosened up for my session. At 8:00ish we got started and it was amazing. I wanted to go over movement and learn more about staying relaxed and moving around faster to get better angles for my punches and kicks. My teacher was very happy with what I wanted to learn since it helps fighters so much and makes a big difference in power and precision. Man, just the smallest of changes made the biggest difference in the balance, power and speed I was getting. He really upped my game and gave me a bunch of drills I could do at home or after I workout. The funny thing is after we were done I wasn't that sore but I was covered in sweat. After my post workout drink and a shower, I felt like a million bucks. I can't wait till my next session. Workout on Friday is going to be intense. See you then.

good shit dave. i hope everything comes together there is nothing like knowing that you are getting better

Is there any way you can video tape some of your workouts?. I think they are just great - I dig the band work , never had the op to do them , but maybe one day.

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Thanks guys.


I can try to set something up. I'll try to get one next week.

Well, Yesterday was a complete scratch. I was running around all day trying to get work done then having to drive my woman back and forth from the eye doctor.
Today took me off guard. I thought I was going to a big training seminar and it turned out to be a motivational speaker for people wanting to be pro athletes, mostly in mma. It was a good but I was under the impression it was going to be training of some kind. Did get a lot of good info on the mental game in fighting arts.