Ronnie "The Big Filipino" Castro
Ronnie "The Big Filipino" Castro
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3/21/15 General Training

3/23/2015

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Workout

Barbell Squats - 135lbs, 225lbs, 315lbs, and 405lbs - 5 reps, 495lbs, 565lbs, 605lbs, and 625lbs - 2 reps
Barbell Strict Press - 135lbs, 185lbs, and 225lbs - 1 rep, and 245lbs - 3 reps
Cable Rows with Scramble Grip Trainers - 150lbs, 225lbs, and 3 sets - 300lbs - 6 reps
Hoist Row Machine - 180lbs, and 4 sets - 360lbs - 12 reps
Rope Face Pulls - 3 sets - 150lbs - 15 reps
Core Work - 10 minutes
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3/16/15 and 3/19/15 General Training

3/23/2015

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Both days I was training at the Gracie Barra West Covina gym. On 3/16/15, I got to drill and roll for a couple of rounds. On 3/19/15, I got to roll for 3 rounds. Nothing special, just working on an overall game.
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3/13/15 Pan Tournament Results

3/23/2015

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I was one and done that day. I ended up losing via points. I pulled have guard and worked on attempting some sweeps and reversals. I was stuffed at the bottom and got one reversal in. I lost the top position via out of bounce and had to reset via standing. At that point, I tried for a sacrafice throw, but I ended up on bottom. I recovered guard several times going for some omoplata and triangle attempts, but nothing was happening. My opponent passed guard several times, so that was pretty much the match from there.

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3/9/15 - 3/12/15 Pan Jiu Jitsu Tournament Training - Days 24 - 27

3/23/2015

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For the four days, I was training at the Gracie Barra West Covina gym, Cosmic Training Center, and Gracie Barra Arcadia. I got to roll each day for 30 minutes. The moves that I went over that week was worm guard sweeps, north south choke, north south ezekiel choke, and x-guard sweeps. I worked on my flexibility for 30 minutes each day and came out healthy that week.
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3/7/15 - Pan Jiu Jitsu Tournament Training - Days 23

3/8/2015

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Workout:

Bench Press - 135lbs, 225lbs, and 275lbs - 10, 305lbs, and 3 sets - 325lbs - 3 reps, 315lbs, 3 reps, 295lbs - 6 reps, and 275lbs - 12 reps
Squats - 135lbs, 225lbs, 315lbs, 405lbs, and 495lbs - 5 reps, 585lbs, and 605lbs - 1 rep
Barbell Jump Squats - 5 sets - 10 reps
Hoist Row Machine - 180lbs - 10 reps , 2 sets - 360lbs - 10 reps - Neutral Grip, and 2 sets - 360lbs - 10 reps - Supinated Grip
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3/4/15 - Pan Jiu Jitsu Tournament Training - Days 22

3/4/2015

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Today, I worked on twice. My first workout was in the morning at the 24 Hour Fitness gym in Puente Hills.

Workout:

Deadlifts - 135lbs, 225lbs, 315lbs, 405lbs, and 495lbs - 5 reps, 565lbs, 605lbs, and 615lbs - 1 rep
Squats - 135lbs, 225lbs, 315lbs, and 405lbs - 5 reps, 455lbs and 495lbs - 12 reps
Pull Ups - 6 reps
Pull Ups + Scramble Grip Trainers - 6 reps and 30 seconds Isometric hold
TRX Scarecrows + Fat Gripz - 3 sets - 15 reps
TRX Horizontal Rows + Fat Gripz - 2 sets - 20 reps
TRX Abdominal Rollouts - 3 sets - 15 reps
Jump Squats - 3 sets - 10 reps
Plyometric Lunges - 2 sets - 10 reps

My second workout was at the Gracie Barra West Covina gym. I got to roll for about an hour with 7 minute rounds. I got to work on everything today. I concentrated on mostly passing, escapes, and defense. I feel on point so far and healthy. I just need to tighten up a couple of things before tournament time and I'll be ready to go. I just need to get the reps in for drills at this point.
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3/1/15 and 3/3/15 - Pan Jiu Jitsu Tournament Training - Days 20 and 21

3/3/2015

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3/1/15 Workout:

Barbell Overhead Press - 50lbs, 135lbs, 185lbs, and 2 sets - 225lbs - 10 reps
2" Deficit Deadlifts - 185lbs and 305lbs - 5 reps, 395lbs, 445lbs, 495lbs, and 545lbs - 1 rep, and 395lbs - 6 reps
Cable Rows + Scramble Grip Trainers - 150lbs, 225lbs, 250lbs, and 275lbs - 12 reps
Cybex Pulldown Machine + Fat Gripz - 180lbs, 270lbs, and 320lbs - 10 reps
Rear Delt Machine + Fat Gripz - 100lbs, 150lbs, and 160lbs - 15 reps
Standing Cable Rotations - 3 sets - 60lbs - 12 reps
Core Circuit - 5 minutes

3/3/15 Workout:

Tonight, I was training at the Gracie Barra West Covina gym. I took the Advance BJJ class. First, I did a small warm up before working on the drills. Tonight's drills where on a DLR set up to an opponent's knee slice counter to a single leg takedown. After that, I got to roll for four 6 minute rounds and then we did 2 sets of hip escapes. After class, I went to the 24 Hour Fitness gym in West Covina to work on some strength.

Bench Press - 135lbs, 185lbs, 235lbs, and 280lbs - 10 reps, and 3 sets - 315lbs - 3 reps
Pause Bench - 3 sets - 280lbs - 3 reps
Cable Rows + Fat Gripz - 150lbs, and 3 sets - 300lbs - 10 reps
Isometric Pull Ups + Fat Gripz + Isometric Leg Raises - 3 sets - 30 seconds
Weighted Jump Squats - 5 sets - 20lbs - 6 reps
Core Work - 5 minutes
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