Biased's Shenanigans

Yesterday: Worked with a couple of well known guys in the city, worked on getting to your feet, in the open and using the cage, defending and scoring takedowns off the cage, etc.
 
Yesterday: Cardio stuff - Jumping rope, shadow boxing, Airdyne bike. Roughly 30 mins or so.

Today: Various ab work (alot), db rows, neck work (25lbs), band pull aparts, rear delt flys.
Weight is 225. Probably more cardio this evening.
 
This morning: jump rope, ab work, some rows, lat pulldowns, nothing crazy just getting moving.

Evening: 30 mins shadow boxing, jumping jacks, jumping rope, etc.
223lbs after. Got in a heavy sweat, kept the pace high.
 
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3x5 min rounds focus mits
6-8x5 min rounds light to medium sparring, mostly boxing with light kicks.
Pretty wore out, endurance was good.
218 after practice, pretty dehydrated I bet.
 
Yesterday: Shadowboxed and upper back work

Today: boxing rounds out in the sand pit, was a lot of fun. Might end up sun burned though.
 
Yesterday and today were similar. Shadow boxing, upper back work, ab work, did some curls yesterday.
 
Shadow boxing
One legged squats
Rows
Weighted ab twists
Anti rotation ab work (plenty, pretty sure ill be sore)
219.6 lbs after workout
 
Warmed up on the bags.
Light sparred 2 rounds.
Blasted some heavy round kicks on thai pads for a couple of rounds. Felt like I was really solid today. Especially R body kick.
Did some flashy kicks on suitcase pad, spinning back kicks and push kicks and etc. Still feeling really strong.
Little bit more bagwork to finish it off.
218.8 I think was my weight after practice. mk
 
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Bagwork approx 10 mins
Took turns holding pads, wasnt very tough or long. Kind of an easy day. Chatted mostly haha.
 
Pad work - mostly lefty, left cross was money today. Lot of snap on it.
Held pads
Practiced picking off shots with hair brush blocks
Then returning off hair brush blocks a la rampage
About an hour and 15 min practice
223 lbs after, but had already re hydrated and eaten some chicken when I weighed
 
Cage work today - singles, doubles, etc off the cage
Light sparring with take down setups (mma gloves)
Thai pads
Approx Hr or hr 15 mins workout
 
Moved a bunch of my sisters furniture this morning. Kind of tired from that.

This evening did some abs, weighted knee raises, dragon flags, small rotational dragon flags, cable ab pull downs, small amount of rows and some body weight rows.
 
Core is pretty sore today.
Did 3x10 squats
One legged rdls
hamstring work

Fights on tonight so ill probably end up shadow boxing or something after them.
 
Last day of hard sparring before my fight. Emphasis on staying away from my opponents strengths, felt strong. Sat a guy out with a straight right when he was pressuring. Endurance seemed fine.

Also worked on throwing some punches while backing up like Fedor ish.

Weighing about 222 ish.
 
Did abs, upper back exercises, jumped rope for about 10 or 15 minutes. Fairly light workout.
 
Wednesday: squats 3x5 135, military press 3x5 135, shadow boxed and skipped rope, yoga. I think that's all I did.
Thursday: Light sparred and kicked thai pads.
Friday (today): Ab work, rows 5x5 135, pull-ups, bench 135 3x5, neck harness 25lbs 100 times. Most likely some shadow boxing or skipping rope this evening.
 
Skipped rope and shadow boxed about 20 mins, abs, pullups
220.1 lbs, drinking lots of fluids.
 
Nogi grappling full speed, a few rounds. Got in a good sweat. Was told I feel real strong today, so that's always a confidence booster with a match coming up. Probably all the focus on pulling stuff I have been doing. Noticed some L knee pain when I woke up yesterday, still some today. From moving furniture I suppose.

Then practiced setting up and running take downs off punches no resistance. Mostly single legs to high crotch lifting double and knee taps. Got in some work picking up bodies.
219.0 after practice, already rehydrated some.
 
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Noon: Ab work, rows, boredom really

Evening: Boxing padwork 3x5 min rounds very hard. Then held pads the same. Little bit of technique work on entering safely with punches while slipping. Finished with kicks on suitcase pad.
216.4 this morning.
 
Morning: Abs, rows, deadlifts, pullups, db squats

Evening: Rounds of bagwork with shadow boxing during breaks. Hit some thai pads, got coached up on some things to look for during this fight. Also R cross into left liver kick stepping in or throwing L liver kick when opponent steps in on R cross. My coach also sort of said I need to shadow box more and just flow.. So yeah I guess I could put some more work into that.
 
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