Pain is still holding on to me so I'm gonna stick with an old school arm day. I don't really like these, but I gotta do something today. Plus I'm excited to start up my old routine. Its only three days a week plus a cardio type day on the weekend.

I think its a chest muscle, but I'm not so sure.

An Injury sucks

So what do I do when I'm injured? I work around it. I'm not sure what happened but my upper left chest hurts. There's an interesting looking bruise and when I cough or sneeze it feels like someone is punching me there, and heavy weight causes the same type of pain. Yet today is my chest day so I guess I'll take it light. Only about 8 more days till I change it up for a week with body weight movements for a week. Gotta keep going.

Warm up
Flat bench DB press
Incline bench DB press
I'll try some dips

close grip bench
Tri ladder

Upright BW row
Shoulder presses

Then a jog

What I learned from a two-a-day

1. Get plenty of sleep the night before, cause you'll need it
2. Make sure your NOT in a caloric deficit
3. Stick to your schedule
4. Make sure you know where the place is before you leave
5. Leave early if you have to in order to get some sleep
6. When sparring, do NOT force a takedown when they are shooting a knee
7. Remember how good it feels to hear the tap from the other guy, and want it everytime
8. Hate your own need to tap, but know that you will have to and hate it
9. Hate the P.O.S. that uses his cellphone in the free weight room
10. Remember your mouth guard, just cause you don't plan on getting hit in the face doesn't mean you won't take a knee.

My Hump day

My Wednesday started out pretty rough. I woke up late, and barely had enough time to make my lunch before work. Whatever I had a good day planned. Here's when it started.
Gym 2 HRs

Stretching - 5min
Bike - 10 min
Rower - 5 min

Deadlift - Bar x 10, 50% x 2x5, 75% x 2x3, 90% x 1, 110% x 1, 75% 2x5
Weighted Goodmornings- 125 3x10
Kneeling Cable Crunch - 200 4x15
Single Arm Rows - 70 3x8

Treadmill Jog - 35 min
Stretch - 5-10 min

Rest one hour

Grappling session - 2Hrs

I love Sundays

Why do I love Sundays... well generally cause I'm in no rush and people go to church. I go to the gym. They spend two hours doing their thing, and I do the same. In a way we both get stronger. The fundamental difference is that I get to watch football at the same time.

Saturday killed my endurance. I grappled 2 min in and 1 min off for about 45 min straight. We also did a bunch of bear walk and jump drills, plus some shrimping and roll drills. But it all comes down to the grappling. Its always the last thing we do, and the most physically and mentally demanding. This makes it most difficult and exhausting. I love it. Being the least experienced, I still got two submission holds, however I had to tap like 4-5 times. Oh well, I'm loving every second of it. Its the work out that I look forward to every week.

Alright, Sunday's gym time is as follows:
Total= 1.25 HRs

Stretch - -5-10 min
Stationary Bike - 5 min
Rower - 5 min

Squats - work up to 225 and just hit it as many times as I can

55 workout - Which is 10 DB swings/10 Goblet Squats, then 9 DB swings/9 Goblet Squats, then
8 and so on... with 30s of rest.

Standing Cable Crunch - 110lb 4x10
Kneeling Cable Crunch - 200lb 4x15

Cardio - none

Back to back Gym days

Wed 1.5Hrs

Stationary bike - 10min
Rower - 5min

DB Bench (just cause the other ones were taken)
Chest Dips - 75 total reps

Single Arm DB Rows
Pull Downs

Tri-Pulldowns

Treadmill 35 min

Thurs 2 HRS

Stationary Bike - 10 min

Dead Lift - I did a lot more volume today popping as fast as I can.

Good Mornings - 110 3x10

Bulgarian Split Squats - 35 3x10 - Still having trouble balancing on my left foot, but I'm getting better.


Tri Ladder - A nice Dave Tate original I think

Leg Raises - BW 4x20

Treadmill 30 min

Monday = Work, training, and Corn Maze

My Typical Sandbag Work for Today's workout, and some TRX stuff. I gotta admit, I'm tired and sore. Also my energy levels are way down, not sure whats going on with today.


Sandbag A1 50lbs/5 Sets with 60s rest

1. Sandbag get ups x 4
2. Jerk and Clean x 6
3. Shoulder Press x 8
4. Bear Hug Squats x 10

TRX Maxes. Only went up by 1 rep per movement. Seriously exhausted. Glad I have an off day coming. Hopefully I'll be able to recover properly. I hate feeling like this.