Oblivian's Adaptations

Warmup
Jump Rope: 5 minutes
Overhead Squats: 65 lbs x 5 x 3 sets

Speed Deadlifts Off Plate
Speed Dead: 305 lbs x 3 x 6 sets (seemed pretty easy)

Push Press
135 lbs x 8 (warmup)
165 lbs x 5 x 2 sets
185 lbs x 2 (fail on 3)
185 lbs x 3 (pretty excited about this)

*Chins were supposed to be done here. The clothesline was icy so I couldn't. Instead of throwing in another lift, I was going to try to make them up either today or tomorrow depending on the weather.*

Core/Static Stretch
Weighted Situps: +20 lbs x 20 x 2 sets
Leg Raises: 25 x 2 sets
Static Stretch: 10 minutes
 
Warmup
Jump Rope: 15 minutes

Grappling
45 minutes

Shadow Box/Ab Wheel/Stretch
Shadow Box: 15 minutes
Ab Wheel: 5 sets of 10 (from knees)
Static Stretch: 20 minutes
 
Today was supposed to be a lifting day and tomorrow a day off, but I'm going to switch the two. I feel like I may be getting sick. I'm heading straight to bed after work.
 
Well I took the resting to another level. I stayed home sick today. I took the day off yesterday and took a nap right after work. Taking a nap coupled with no physical activity made me not able to sleep at night. I got shitty sleep and woke up with a sore throat. I decided to use a sick day, but I'm feeling fine now. Today is going to be a bitch of a workout though. Going for rep PR's on Front Squat and SOHP. We'll see how that goes. Probably won't grapple until tomorrow though. I feel like I'm fighting a cold, but that may just be a runny nose/sore throat from the shitty weather.
 
I had a really good day yesterday.
Morning - Heavy Bag
Five 3 minute rounds

Warmup for lifting (Afternoon)
Jump Rope: 10 minutes

Power Cleans - Technique Work
135 lbs x 5 x 6 sets (3 as hang, 3 as power)
205 lbs x 1 x 2 sets (still using the arms too much)

Front Squats
185 lbs x 8 (warmup)
205 lbs x 5 x 2 sets
225 lbs x 3 x 2 sets (Rep PR)

SOHP
135 lbs x 3 (warmup)
155 lbs x 3 x 4 sets (Rep/Set PR)

Chins
+10 lbs x 5 x 5 sets
*I'm doing a new program with chins and pulls. The idea is to start with a low weight for 5x5. Next week I'll add 5 lbs. If I don't get all of the sets a particular week, I drop the weight down 5 lbs and complete the sets. The goal the following week is to get more sets with the heavier weight. Hopefully this works out.

Core + Stretch
V-ups: 3 sets of 10
Toe Touches: 3 sets of 10
Sprinters: 3 sets of 10
Hip Thrusters: 3 sets of 10
Static Stretch: 20 minutes

Grappling (Night)
45 minutes (Nothing special. Baited to get flipped from mount and land directly into my triangle. That was the highlight of the night for me.)
 
Pretty light day today. About to go eat some lamb at Outback. Finding lamb at a restaurant here is like pulling teeth.

Heavy Bag
Five 3 minute rounds

Grip Work/Miscellaneous
Jump Rope: 20 minutes
Grippers (about like COC Trainer): 3 x 10 with a hold on last rep
Ghetto Wrist Roller: 3 rolls forward and back with 20 lbs
Hex Dumbbell Claw/Pinch Holds: 20 lbs x 3 sets on each arm (around 30 second holds)
Shrugs: 245 lbs x 5 x 3 sets (hold bar as long as possible after last rep for grip work)
 
Warmup Before Lifting - Bas Rutten Tapes
Boxing: Two 2 min rounds
Thai Boxing: Two 2 min rounds

Bent Over Row
155 lbs x 8 (warmup)
205 lbs x 5 x 2 sets
225 lbs x 3 x 2 sets

Bench Press
135 lbs x 8 (warmup)
215 lbs x 3 x 4 sets (Set/Rep PR)
*Normally I would be way pumped for the above, but I missed an attempt at 240 lbs (+5 lbs over 1RM) after my second set. The first two sets went up good so I figured I could easily get 240 lbs. I have no idea why I can do 4 sets of 3 with over 90% of my 1RM but I can't increase my 1RM. I'm going to finish out my current routine and then switch.*

Pullups
BW x 5 x 5 sets
*This is a new routine like I am doing on chins. I plan on adding 5 lbs per week at 5x5. If I fail, I drop 5 lbs the next set and finish it out. The goal is to always increase number of sets with the heavier weight.*

Overhead Squat
65 lbs x 5 x 2 sets
95 lbs x 3 x 2 sets
125 lbs x 1 (PR)

Core/Stretch
Weighted Situps: +20 lbs x 20 x 2 sets
Leg Raises: 25 x 2 sets
Static Stretch: 20 minutes

Grappling
35 minutes (nothing special to report)
 
Ehh...Still trying to fight off being sick. I feel like I've been hit by a truck. Definitely another day off today. Tomorrow is supposed to be a big deadlift day so I'm hoping I feel better.
 
Drinks lots of green tea and/or chai tea.

What are you supplementing with right now, and how does your diet look?

I think one of the best testaments to my diet/supplementation regimen is that I haven't gotten sick in the petri dish that is a college dorm, even when my roomate (and EVERYONE else) got sick.
 
XT has a point. Even when I do get sick these days, its not bad and it goes away quick.
 
XT has a point. Even when I do get sick these days, its not bad and it goes away quick.
 
XTrainer said:
Drinks lots of green tea and/or chai tea.

What are you supplementing with right now, and how does your diet look?

I think one of the best testaments to my diet/supplementation regimen is that I haven't gotten sick in the petri dish that is a college dorm, even when my roomate (and EVERYONE else) got sick.
Click to expand...

Very ironic you should bring this up. I'm drinking green tea as we speak. Another reason it's ironic that you brought this up is that this is the only month I did not buy my greens. Xmas and buying my home put me in the hole. I decided to try to go without buying greens (it gets expensive). I still bought my fish oil, protein, and greens multivitamin. Even if it's not due to the lack of greens that I'm sick, I'll always think that.

As far as diet/supplementation, I eat about 6 times a day. Eggs, chicken, lots of spinach/broccoli, rice, etc. The only thing I really make sure I get is enough veggies and protein. As far as being strict with flour and shit like that, I don't really pay attention. I buy whole grain pasta when possible though. I only drink coffee, green tea, and water. I'd say I drink quite a bit of green tea. I take a greens multi, fish oil, protein powder, and occasionally creatine when it's on sale.

I'm going to attribute part of the reason I may be getting sick because I now lift in my garage. Before, I was lifting in a heated basement. Now that I bought the house, I'm lifting in freezing temperatures in a garage with a space heater. I definitely layer up, but I'm still breathing a lot of cold air. Who knows. I also spend a lot of time at the courthouse for work. That place is a breeding ground for germs.
 
Have you tried Trueprotein's greens? it's very well priced, and tastes about the same as most that I've tried.
 
Oblivian said:
Very ironic you should bring this up. I'm drinking green tea as we speak. Another reason it's ironic that you brought this up is that this is the only month I did not buy my greens. Xmas and buying my home put me in the hole. I decided to try to go without buying greens (it gets expensive). I still bought my fish oil, protein, and greens multivitamin. Even if it's not due to the lack of greens that I'm sick, I'll always think that.

As far as diet/supplementation, I eat about 6 times a day. Eggs, chicken, lots of spinach/broccoli, rice, etc. The only thing I really make sure I get is enough veggies and protein. As far as being strict with flour and shit like that, I don't really pay attention. I buy whole grain pasta when possible though. I only drink coffee, green tea, and water. I'd say I drink quite a bit of green tea. I take a greens multi, fish oil, protein powder, and occasionally creatine when it's on sale.

I'm going to attribute part of the reason I may be getting sick because I now lift in my garage. Before, I was lifting in a heated basement. Now that I bought the house, I'm lifting in freezing temperatures in a garage with a space heater. I definitely layer up, but I'm still breathing a lot of cold air. Who knows. I also spend a lot of time at the courthouse for work. That place is a breeding ground for germs.
Click to expand...

Sounds pretty good.

Zinc is one of the most important nutrients when it comes to immunity and resistance. ZMA is a pretty cheap supplement (I think 2 months is about $20), and is well worth it, IMO.

I take extra vitamin C now too, which is about as cheap as supplements get. I take 500mg Ester-C because of its easy absorption and won't give heartburn like ascorbic acid can. But most people don't have problems with ascorbic acid, so get some C.
 
ronin0352 said:
Have you tried Trueprotein's greens? it's very well priced, and tastes about the same as most that I've tried.
Click to expand...

No, I always got the GNC Maximum Greens. I used to be able to get it on sale for about $20 and then get the gold card discount. Now I never see it on sale so it's like $40. I've never really shopped around, but I probably should. This month I was in quite the money crunch. I'll probably be in the same boat next month since I'm getting both UFC's and the Affliction card. Maybe I will shop around.

XTrainer said:
Sounds pretty good.

Zinc is one of the most important nutrients when it comes to immunity and resistance. ZMA is a pretty cheap supplement (I think 2 months is about $20), and is well worth it, IMO.

I take extra vitamin C now too, which is about as cheap as supplements get. I take 500mg Ester-C because of its easy absorption and won't give heartburn like ascorbic acid can. But most people don't have problems with ascorbic acid, so get some C.
Click to expand...

See, this is where my ignorance on supplements comes out. I always thought ZMA was for sleeping. I've never really looked into it.

Also, I didn't realize I should be taking more Vitamin C since it's in my multi. I definitely have a lot to learn I'm sure. I normally get sick once every winter, and it lasts for about a week. That week is hell though.
 
I use ZMA primarily because it is a high-quality zinc/magnesium supplement. Any other effects are just gravy. The bioavailability of many mineral supplements is dubious, and I know from personal experience that magnesium oxide is crap (magnesium {from a quality source} has very noticeable effects on everything from rest to regularity).

There's a split over whether extra C helps anything. In my experience, it does, but you will find a lot of people who disagree with me.
 
Pretty good day today.

Warmup
Jump Rope: 10 minutes
Overhead Squats: 65 lbs x 5 x 3 sets

Deadlifts
225 lbs x 5 (DOH warmup)
295 lbs x 3 (DOH warmup)
345 lbs x 1 (DOH warmup)
405 lbs x 1 x 4 sets
415 lbs x 1 x 3 sets
415 lbs x fail on last set

Push Press
135 lbs x 8 (warmup)
165 lbs x 5
185 lbs x 3 x 2 sets
205 lbs x 1 (first time doing a 1RM)

Chins
+15 lbs x 5 x 5 sets

Core/Stretch
Ab Wheel: 5 sets of 10 from knees
Static Stretch: 20 minutes

Heavy Bag
Four 3 minute rounds
*I was going to do five rounds, but I started feeling lightheaded and weird. With fighting off being sick, I decided to cut it short.*
 
Did about 30-40 minutes of light grappling last night. It pretty much served as active recovery. Nothing special. On another note, it's below zero here. I'm not sure if I'll be able to lift today in the shed with the temperature like this. We'll see.
 
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