Fighting Fungus work out log!

BJJ class 15

1 hour of bjj

Look into working on the omo plata from full guard, there were a few chances were I could have hit it, but didn't.
 
APRIL 18, 2013


STRENGTH WORKOUT
leg extension
5 sets of 12

Military Press
135x5
145x5
155x5
155x5

Pull downs
4 sets of 10
 
APRIL 20, 2013


STRENGTH WORKOUT

Incline Press
135x5
175X5
185x5
185x5

Leg Press
4 sets of 15 reps

T bar rows
4 sets of 5


Will look to incorporate Squats and Deadlifts over the next few weeks.

On a positive note, my diet is much better than it was recently.
 
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APRIL 23, 2013

leg Press
3 sets of 5 5 plates plus a quarter!


Bench Press
225x5
230x5
230x5

T bar rows
3sets of 5


cardio HIIt

30 seconds HIT on bike 90 seconds rest.

6 times 20 minutes total cardio
 
BJJ class 16


Went over some basic self defense, didn't roll much being that it was all beginners and I was helping them out!

Will start hitting the advanced classes from now on!
 
April 25 2013

STRENGTH TRAINING

LEG PRESS
6 plates x 5 REPS

INCLINE PRESS
185x5
195x5
195x5

PULL DOWN

4sets of 12


High Intensity Cardio
35 seconds all out on bike 90 seconds normal speed for 6 reps.
 
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APRIL 28, 2013

BENCH PRESs
225x5
235x5
235x5

LEG PRESS
3 sets of 5 up to 6 plates!

PULL DOWNS
3 sets of 12


Hit training on bike

30 seconds all out followed by a steady 75 seconds heart rate stayed between 140-175 the whole time. Did this 6 times and totaled 20 minutes
 
BJJ class 17

Hit some nice omo plata sweeps today. Today was a day were the light bulb went on for omoplatas. I think this very well may be my go to sub from my guard.

I also learned a cool sweep from when opponent stands up!

cross grip- grab opponents leg and kick out with both legs.
 
Strength and conditioning

Military Press
135x5
165x5
165x5
165x5

Leg extensions

3sets of 12

leg Curls

3sets of 12


High intensity cardio on bike

30 seconds all out followed by 60 seconds medium intensity.

Felt like I was going to puke!
 
May 7th 2013

strength and conditioning

bench Press
225x5
240x5
240x5

leg Press
4sets of 5


Pull downs
4 sets of 12

Cardio

20 Minute ride on bike moderate intensity.
 
May 12,2013

STRENGTH CONDITIONING


Incline Press
205x5
205x5
205x5

leg curls
4 sets of 10


pull ups
4 sets of 10


CARDIO

20 minutes on bike


I must be getting old, my neck,lower back and knee have been bothering me.
 
May 15, 2013



BJJ class 18

Worked mount escapes today and was very happy in how relaxed I was under mount. We also worked mount control and I learned a few tricks. It was a great day and a great class.
 
May 20, 2013

BJJ class 19

Today we worked on a takedown, the rear naked choke and getting the hooks in to get into back mount. Did well in sparring did lose an arm bar from mount how ever.

I believe I have a shin splint on my left leg and have been taking it easy on my cardio.

Until next time
 
May 21,2013

Today I blasted chest only being that I have shin splints so will do a body building routine the rest of the week.

bench press

185 4sets of 8 reps

incline press

135 4sets of 8 reps

flyes

2 sets of 8 reps
 
May 22, 2013

BJJ Class 20

Today we worked on mount escapes. Did a very good job of escaping. The key when escaping is always be relaxed, when you panic that is when you get in trouble.
 
Junel 4th 2013

Have been dealing with some chronic pain since my last Bjj class and have been taking it easy over the last few weeks meaning no working out.

Today I lifted just to see how my injury would react and it wasn't bad.

Bench Press
135x10
135x10
135x10
135x10

pull downs

4x10 with light weights

Squat press

4x10 with very light weights.

Will look to start yoga soon being I feel it's great for injuries.
 
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June 7th

Still going light because of my injury


Bench Press
135x10
155x10
155x10
155x10
155x5

Rows
4sets of 10

shoulder Press
4x10

Lateral shoulder press
2x10
 
6/9/2013

bench Press
135x10
165x10
165x10
165x10


T bar rows
4x10

squat Press
4x19

bicep Curl
4sets of 12

abs
4sets of crunches


Cardio

25 minutes on the bike
 
June 17,2013

Coming off n jury so went light today. Will do a body building routine this week. Today I did Chest


4 sets of 12 for warm up on machine


incline barbell press
135x7
135x7
135x7

bench Press
185x6
185x6
185x6

flyes machine
4sets of 12 reps

abs

4sets of 15
 
[june 18 2013

Worked out on my back, high volume high set work out!

June 20 2013

Blasted legs


Doing a body building routine for now. It's frowned upon on these forums but it feels good for now!

Need to do more cardio, my diet has been better which is good!

Hopefully will be able to get back to bjj soon!
 
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