BJJ, Strength & Air Traffic Control

13Feb12

5/5/5

Deadlift
240x5
275x5
315x10 (Rep PR)

Boring But Big

RDLs
165x10
165x10
165x10

A1

Landmines
25x10
50xsomething

Notes

-Good workout, trained at friend's house w/ bumper plates.

-Actually on second thought, I think I pulled 315x10 before so maybe this isn't a PR. Whatever
 
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All I know is I remember you pulling 315x9 once. So good work. MOAR LIFTING.
 
Rest

Bad anxiety-breathing problems so no BJJ tonight. Should subside in a few days but GF is visiting for the long weekend so probably not much BJJ for a little bit. Strength training as normal.
 
15Feb12

Max Effort

Floor Press
185x3
205x2
230x1
245x1
255x1

A1

Weighted Dips
+35x10
+35x10
+35x10
+35x10

A2

DB Rows
100'sx10
100'sx10
100'sx10

Vanity

DB Side Raises
35'sx10
30'sx12
25'sx12

Notes

-255 was a real grinder, extremely slow but perfectly clean. The bars at LA fitness are definitely thicker and plates heavier...But I also had horrible sleep.

BJJ (no-gi)

Work out of passing x-guard; drilled for a bit then rolled from x-guard. Felt good but only went with white belts just by chance. Then rolled and had a great active round with a competitive blue belt, no taps either way then got a darce on another guy that I just landed into. Sweet, I'm glad to see progress there! Also got a few arm bars, far side knee on belly arm bars, triangles and toe holds. Felt good and lungs performed well.
 
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Curious about your diet. How many deficit and surplus days a week? 3/4? Do carbs make up the difference? What kind of macros? Great training as usual!
 
Pancake said:
Curious about your diet. How many deficit and surplus days a week? 3/4? Do carbs make up the difference? What kind of macros? Great training as usual!
Click to expand...

Hey thanks Pancake. Based on a calculator I found online, my maintenance calories per day is ~2,700. I am doing a -20%/+20% plan where I eat 20% under maintenance on rest days and 20% over maintenance on training (lifting) days. I train four days a week. So rest days are around 2,200 calories (but I usually cheat and go over by a couple hundred) and training days are 3,300 calories.

The macros I don't stress too much about, aside from a few things. Both days I get at least 200g of protein. On training days I limit dietary fat as much as possible but eat carbs freely. The opposite is true on rest days--high dietary fat and lower carbs. The idea is promote insulin sensitivity when it is useful, but not when it is not.

Here are the sources of my eating:

Intermittent fasting diet for fat loss, muscle gain and health
Lean Body Lifestyle
 
Thanks for the response! That lean body lifestyle website is awesome. If only it had the calorie breakdown of each..god I hate adding that shit up. So if I were to simply compress my current meals into the 8 hour leangains eating window what benefits should I expect? This would be a simple change, while I ease into getting more serious about my diet.
 
Pancake said:
Thanks for the response! That lean body lifestyle website is awesome. If only it had the calorie breakdown of each..god I hate adding that shit up. So if I were to simply compress my current meals into the 8 hour leangains eating window what benefits should I expect? This would be a simple change, while I ease into getting more serious about my diet.
Click to expand...

Adding up calories does suck, so what I did was add up all the numbers of foods I eat regularly into a Word document with their values. Then I comprised the meals I eat regularly and added those up. I used them to build my daily eating plans and once you add up the numbers one time you don't have to do it again :)

To be perfectly honest, I'm not the most informed on the fringe benefits of fasting aside from the simplicity and convenience of it. That's primarily why I do it, because I don't like eating every 2-3 hours or constantly worrying about it. I'm not as hungry anymore because I eat big meals several times a day, and when I'm fasting I can focus on doing Other Stuff. Plus, I like to eat a lot at once and not small meals.
 
TheJewBear said:
Adding up calories does suck, so what I did was add up all the numbers of foods I eat regularly into a Word document with their values. Then I comprised the meals I eat regularly and added those up. I used them to build my daily eating plans and once you add up the numbers one time you don't have to do it again :)
Click to expand...

TELL HIM ABOUT THE SPREADSHEET! Nvm, I'll do it:

Sobchak said:
Here you are:

Carb Cycling Spreadsheet with Meal Calculator - https://files.me.com/diesel7777777/zfqr0s

Nutrition Info Archive - https://files.me.com/diesel7777777/ig40ll

The meal calculator is super useful because you can paste the various ingredients of a dish into the boxes in each row, and see the total macro count on the far left. I just search the nutrition info archive for the food I want (or create a new entry by copying and pasting an existing entry, then changing the name and macro values), select it, then copy and paste it into the meal calculator. There is even a separate sheet for planning your meals in advance. If you want to see various ways you can hit your macro goals for the day, enter the meal data in there, and see how it totals up on the first ("Carb Cycling") page, under "macros remaining."
Click to expand...
 
17Feb12

5/5/5

Squat
200x5
240x5
260x7
Boring But Big
165x10
165x10

A1

Hanging Leg Raises
13

Notes

-Very quick workout on a 40 minute lunch break. Everything was rushed so assistance was cut way down. Was also on like 4hrs of sleep and was originally going to go only for rep mins, but hit 3 shy of my target (10).

-No BJJ for a few days bc the gf is visiting. Lots of glute/ham recovery workouts though. :icon_lol:
 
Oh my god, baaaad 4-day weekend of lavish hedonism, laziness, sex and gluttony. Phew! Haven't had a time like that in a while! It was nice but time to get back to BJJ on the reg and proper eating.

Feel like a fatass and not much sleep, but going to LA Fitness to deadlift in about an hour and going to BJJ tonight. Performances are expected to be weak but I'm ready to give 100% whatever it may be.
 
Eating, sexing, and being lazy all make for great deadlift sessions.
 
20Feb12

3/3/3

Deadlift
240x3
295x3
335x8 (Rep PR)

Boring But Big

RDLs
165x10
165x10
165x10

A1

Landmines
25x12
35x10

Notes

-Good workout, Sobchak was right!

-It was either 8 or 9 reps on the top set, I kind of lost count and it was a real fucking couple of grinders towards the end. Either way it's a good PR.

-Girlfriend confirmed physique improvement while she was here, such as "your stomach looks good!" and upper body is "wider". Everything is working splendidly. Thank you weighted chins and intermittent fasting!

BJJ

Just rolling; had a slow start after being off the mat for so long, but loosened up and felt better as the night went on. Had a great round with a good 4-stripe blue who I tapped twice with toe holds and had very tough round with. All rounds were 7-minutes. Also went with a good competitive blue who I hadn't gone with before; maintained dominant positions but no taps either way. Very exhausting, my conditioning is horrible after taking a break but it felt good to be back. Almost vomited after one round, feeling so beat!
 
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Nice work. PRs are great, but we all know we're doing this for the ladies.
 
21Feb12

BJJ

Learned an x-guard sweep that was ok, idk I'm not super-fond of BJJ-sport specific techniques. I prefer stuff that has more carryover to fighting/street self-defense but it's cool. Drilled a bit and rolled a few rounds with whites through purples. Did fine, got a couple of paper cutter chokes.
 
X guard has a few but limited self defense applications. But its more of a transitional position.
 
22Feb12

Max Effort

Floor Press
185x3
205x2
225x1
235x1
260xFail

A1

Weighted Dips
+40x10
+40x10
+40x10
+40x10

A2

DB Rows
100x10
100x10
105x10
105x10

Vanity

DB Side Raises
35'sx10
30'sx12
25'sx12

Notes

-Horribly failed 260, not even close. Wonder what's going on.
 
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