​Yesterday, I took a rest day, since I worked graveyard last night. I had about 5 hours of sleep today, but I had to get the workout in, since I might be too amped to sleep after a late night workout. I’m all over the place today, but I got the strength and conditioning in. Rest periods were kept to a minimum on all sets except on the last 3 sets on the deadlifts. I was training at the 24 Hour Fitness Walnut gym.
 
I was horrible on the deadlifts today. I think my CNS was still fatigued from Saturday on the heavy squats. I’ll try to deadlift again on either Thursday or Friday to see if that is the case.
 
10/16/17
 
Barbell Bench Press – 315lbs, and 3 sets – 325lbs – 1 rep
Close Grip Bench Press – 3 sets – 285lbs – 6 reps
Barbell Deadlifts – 3 sets – 545lbs – 2 reps and 505lbs – 5 reps
Double Kettlebell Pyramid (KB Swings, KB Snatches, and KB Cleans) – 24kgs – 10 reps, 32kgs – 12 reps, 2 sets – 40kgs – 20 reps
Wide Grip Cable Rows (Neutral Grip) – 4 sets – 235lbs – 10 reps
Superset – TRX Abdominal Rollouts – 3 sets – 12 reps and Facepulls – 15 reps
Superset – Triceps Cable Pushdowns – 4 sets – 195lbs – 15 reps and Thick Bar Hanging Isometric Holds (Pronated Grip) – 20 second holds

​I’m on call this week, so training has been more inconsistent. I’m getting ready for the SJJIF Worlds Gi and NoGi for the end of this month. It appears that I will be training at least twice a week until the tournament. It’s been that way for over 2 years now since having both kids, studying for IT certifications, and going to graduate school. At least the graduate school is over. I am now an MBA graduate.
10/13/17 Workout
I was at the Gracie Barra West Covina gym for the open mat. I was there 20 minutes late and a lot of people didn’t show up, but when I got there, they were about to close up. Luckily, there were at least 3 people and then having 4, it was a go. I got three rounds in. 6 – 7 minute rounds with white and blue belts. I’m glad that I was able to get something in to work on my timing and get some movement.
After that, I went to the 24 Hour Fitness Walnut gym to get some strength training in.
Barbell Bench Press – 3 sets – 300lbs – 5 reps, 2 sets – 275lbs – 6 reps
Close Grip Bench Press – 3 sets – 225lbs – 8 reps
Cybex Row Machine – 4 sets – 450lbs – 6 reps
Lat Pulldowns – 3 sets – 220lbs – 12 reps
 
10/14/17 Workout
 
I woke up early to get training in, since working out late on the weekends is getting difficult, since I am spent with the family all day. I got in at the gym at around 4:30AM. Not a great training time, but no one is there and all the equipment is available to me.
 
Barbell Hang Cleans – 5 sets – 205lbs – 5 reps
Barbell Push Press – 5 sets – 265lbs – 2 reps
Barbell Squats – 625lbs – 1 rep and 525lbs – 6 reps
Cybex Pulldown Machine – 3 sets – 280lbs – 6 reps
Thick Grip Towel Cable Rows – 3 sets – 220lbs – 12 reps

This past week, I did Jiu Jitsu training during lunch on 10/3/17, 10/5/17, and 10/10/17. I got to work on the cross collar chokes and arm bars from full mount. I drilled for about 20 minutes for each day, then positional training for about 10-12 minutes, and rolled for one 6 minute round.

I got to roll with various guys from white to purple. I did well from both the bottom and top positions in full mount. Mainly, I was getting reversals from the bottom and the Americanas and Arm bar from the top position. I was trying to work on taking the back and aiming at the bow and arrow choke, but my training partners saw it coming a mile away.

On both 9/23/17 and 10/1/17, I recorded over 10 miles in training for both days in preparation for the Long Beach Half Marathon and completing the 3rd race for the Beach Cities Challenge. I felt great going into the final week before the race, but I only did Jiu Jitsu training during lunch that week and strength training on 10/6/17. I had family obligations that week, so it was difficult getting any endurance training during the work week. 

10/6/17 Workout

Squats - Went up to 625lbs - 1 rep
Deadlifts - Went up to 575lbs - 1 rep
Bench Press - Went up to 3 sets - 295lbs - 5 reps
Cybex Row Machine - 3 sets - 225lbs - 6 reps (Pronated Grip) and 3 sets - 180lbs - 10 reps (Neutral Grip)
Cable Triceps Extensions - 3 sets - 100lbs - 20 reps (Pronated Grip)

It was a full body workout, since I didn't do any strength training that week and I knew that I was not going to hit the weights until 3 days later from race due to DOMs.

Race day went well for the 1st couple of miles, then I started cramping at Mile 8 and started walking the rest of the race after Mile 9. I didn't fuel well with the electrolytes during the race. The coconut water station ran out of coconuts and the gel station had gels that were packaged poorly, so it was impossible to open the packets.

I did have 5 GU gel packets with me and I had some electrolyte drinks along the race, but it wasn't enough to prevent or stop the cramping. During training, I had pink Himalayan sea salt on my drinks, so that kept me well of enough from cramping. I learned my lesson in that I should of taken a packet full of pink Himalayan sea salt for the electrolytes. At least I completed the race, along with the Surf City Half Marathon and OC Half Marathon to complete the Beach Cities Challenge.

Tonight, I did another full body workout, since I'm on-call at work this week and I don't know when my next workout will be.

10/11/17 Workout 

Bench Press - Went up to 3 sets - 295lbs - 5 reps and 2 sets - 275lbs for 6 reps
Squats - Went up to 615lbs for 1 rep and 545lbs - 3 reps
Deadlifts - Went up to 575lbs for 2 reps, 525lbs - 5 reps, and 385lbs - 8 reps
Neutral Grip Cable Rows- Went up to 3 sets - 250lbs - 6 reps

That day I worked out twice.

My 1st training session was at Alisio Silva BJJ in Lawndale. It was my 1st time training there. It was NoGi class in the mid-afternoon. Alisio Silva Jr was teaching the class and he went over variations on side control escapes to both the top position and guard recovery.

My second workout was late at night and doing some strength and conditioning.

Workout

Double Kettlebell Snatches - 2 sets - 48kg - 6 reps
One Arm Kettlebell Snatches - 2 sets - 36kgs - 5 reps
Battle Ropes Power Slams - 4 sets - 30 reps
Power Sled Push - 270lbs - 20 yards
Core Work - 10 minutes

That morning, I did two strength and conditioning sessions.

1st Workout

Speed Bench - 8 sets - 245lbs - 8 reps
Speed Squats - 5 sets - 300lbs - 8 reps

2nd Workout

Barbell Deadlifts - 5 sets - 495lbs - 5 reps
Barbell Push Press - 3 sets - 245lbs - 5 reps
Jump Squats - 5 sets - 70lbs - 6 reps
Cable Rows with Scramble Grip Trainers - 4 sets - 280lbs - 10 reps
Cybex Pulldown Machine with Fat Gripz (Supinated Grip) - 3 sets - 290lbs - 10 reps
Reverse Flyes - 3 sets - 70lbs - 12 reps
Core Work - 10 minutes

That morning I was able to get a training session. I went to Tsunami BJJ in Torrance. I worked on reps on half guard passing, americana set up and finish from half guard, and several lapel chokes from side control.

Today, I officially start my training for Worlds.The last several weeks, I've been focused on work and spending time with family, since I changed groups, tasks, and my schedule at work and family events have came up as far as my wife's birthday, Mother's Day, and graduation celebrations. 

I've lost weight for the past couple of months due to marathon training and I'm the lightest that I've been in years. I'm currently at 270lbs, but I'm building my way back up to 275lbs for competition purposes in trying to stay in weight with the Ultraheavyweights (221lbs+ Weight Division).

This will be my last year at this weight class. I'll be moving 50lbs down to Super Heavy (221lbs and under). My sciatica has hurt me a lot late last year and I've had it before a couple of times, but I had a hard time sitting, driving, and even walking when I had that condition. So far, dropping weight has been the answer, despite working on my flexibility and core strength.

Warm Up:

Corrective Stretching - 10 minutes
Core Work - 10 minutes of Planks, Seated Rotations with Feet Elevated, One Legged Isometric Hip Extensions, and Crunches with Ankle Touches

Workout:

Barbell Bench Press - 135lbs, 225lbs, and 275lbs - 10 reps, 315lbs, 335lbs, and 340lbs - 1 rep, and 2 sets - 285lbs - 8 reps
Jump Squats with Weights - 20lbs and 4 sets - 50lbs - 10 reps
Barbell Squats - 135lbs and 265lbs - 10 reps, 385lbs, 495lbs, and 545lbs - 5 reps
Speed Squats - 3 sets - 495lbs - 6 reps
Barbell Rows - 165lbs, 275lbs, and 3 sets - 300lbs - 8 reps
Triceps Extensions on Cable Machine with Rope Attachment - 4 sets - 200lbs - 20 reps

Workout Time:
1 hour 10 minutes

4/9/15 Workout:

Barbell Squats - 135lbs, 225lbs, 315lbs, and 405lbs - 5 reps, 485lbs, 545lbs, and 585lbs - 1 rep
Barbell Jump Squats - 45lbs, 65lbs, 95lbs, 115lbs, and 135lbs - 6 reps
Barbell Bench Press - 135lbs, 185lbs, 235lbs, and 285lbs - 10 reps, and 3 sets - 330lbs - 1 rep
Close Grip Bench Press - 2 sets - 225lbs - 21 reps
Hoist Row Machine - 180lbs, and 3 sets - 360lbs - 10 reps
Band Pull Aparts - 3 sets - Mini Bands - 10 reps

4/11/15 Workout:

Barbell Deadlifts - 135lbs, 225lbs, 315lbs, and 405lbs - 5 reps, 485lbs, 545lbs, and 585lbs - 1 rep
Speed Deadlifts - 3 sets - 405lbs - 6 reps
Barbell Push Press - 135lbs, 165lbs, 195lbs, 225lbs, and 260lbs - 6 reps
Isometric Pull Ups (Supinated Grip) - 2 sets - 30 seconds
Isometric Pull Ups (Neutral Grip) - 2 sets - 30 seconds
Thick Bar Landmine Rows - 90lbs, 135lbs, and 150lbs - 5 reps

I signed up for the Dream Gi Open. I need a tune up before Worlds. Also, registration has not shown up for Worlds as of yet. I want to test a couple techniques and combinations in this tournament. I need to know what I need to work on before Worlds. At this point, takedowns and passing seem to be what I need to work on the most right now. I plan to work on my stand up on the most part during each roll when given the chance.

Last night, I was training at the Gracie Barra West Covina gym. I got to roll for six 5 minute rounds. I got to roll with a couple of white belts, blue belts, and my instructor, brown belt. I did well for the most part on each roll, except with my instructor. I got a lot of sweeps, reversals, and set ups for finishes from side control. Movement and instinct is still in tact, but I had to stop since I had to cough. I'm still recovering from the cough and cold. Then, we did 3 rounds of hip escapes. I did some strength training after that.

Workout:

Cable Rows + Scramble Grip Trainers - 150lbs, 225lbs, and 3 sets - 285lbs - 12 reps
Cybex Pulldown Machine (Supinated Grip) - 180lbs, 270lbs, and 3 sets - 320lbs - 10 reps
Jump Squats - 5 sets - 45lbs - 10 reps
Core Work - 5 minutes

4/5/15 Workout

Speed Bench - 135lbs, 185lbs, 235lbs, and 5 sets - 275lbs - 6 reps
2" Block Pulls - 225lbs, 315lbs, 405lbs, 495lbs, 465lbs, and 605lbs - 2 reps, 635lbs, and 655lbs - 1 rep
Barbell Strict Press - 135lbs, 165lbs, 195lbs, and 225lbs - 8 reps, 245lbs, and 250lbs - 3 reps
Barbell Rows - 225lbs, and 3 sets - 315lbs - 10 reps