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.

Sunday FoozeBALL

So whats one of the GREATEST LEG exercises of all times???

I'm not really sure, but if its worth a damn, it is some sort of squatting motion. So today I'll be doing some squats and quad focus.

Stretching 10 min
Bike 10 min
Rower 10 min

Front Squats
Bar for form 1x10
60% 2 x5
75% 2x3
90% 1x1
100% 1x1

Bulgarian Split Squats
3x10

Kneeling Cable Crunch
3x15

Walking Uphill for 30 min

Felt real slow and tight today, expecially my back. Have some sandbag work tomorrow, then Teusday is an off day, and back to the grind. Hopefully I'll be able to get some more mat work and a sled day during the week. Got a lot of stuff in the works right now, so we'll have to see what comes first.

Saturday Morning Fight Club?

Ok... So its not really a fight club, but there's plenty of submissions and pain to be had. Plus there really isn't an ab workout like mat work. I'll be doing this for 2 hours bringing my total up to a grand 7.5 Hrs for the week. This surpasses my goal of 6hrs, but I'll still keep my goal for next week which is 6.5Hrs.

Then off to San Ramon to visit some of my girlfriend's family and to have some good food. By the time I'll get there, I'll have only had 2 EAS bars and about 4 cups of coffee. So I'll be HUNGRY for some carb goodness.