Today, I was at the UFC gym. I had a heavy workout today.

Warm Up

Barbell Snatch Deadlifts - 145lbs, 265lbs, and 375lbs - 5 reps

Workout

Barbell Deadlifts - 445lbs - 1 rep - Double Overhand Grip, 515lbs, 575lbs, 610lbs, and 645lbs - 1 rep, 555lbs - 4 reps - Belt and Straps
Barbell Push Press - 135lbs, 205lbs, and 235lbs - 5 reps, 275lbs, 290lbs, and 315lbs - 2 reps, and 275lbs - 6 reps
Barbell Front Squats - 225lbs, 315lbs, 365lbs, and 405lbs - 2 reps
Kettlebell Snatches - 12kgs, 20kgs, and 32kgs - 6 reps, and 40kgs, 3 reps + Clean Press - 3 reps
Jump Squats - 3 sets - 15 reps

Tonight, I was at Gracie Barra West Covina. I was late to class, so the only moves that I got to drill was a stand up collar and wrist grip to full guard, lapel grip break to spider guard to spider guard sweep to the opponent's half guard to head and arm control to knee slice pass to side control transition. 

After that, I got to do a live drill for two 6 minute rounds of defending from full guard and passing from the opponent's full guard. I got a lot of sweeps, reversals, and passes. I didn't do any submissions from my back.
Then, I rolled for another 2 rounds and finished up the beginner's class with 20 triangles, 20 oblique crunches for each side, and some stretching. Next, I rolled for two rounds before calling it quits for today.

Seems like the rust is coming off. I'm moving better, but I need to work on my half guard sweeps and butterfly sweeps. I've been mainly relying on reversals from half guard, full mount, and side control.

I missed class tonight, so I went straight to the gym after helping out my wife on taking care of my son. I was in the desk all day and didn't get a chance to go outside, so I took all of my frustrations on the squat rack today.

Warm Up:

Barbell Squats - 155lbs, 275lbs, and 380lbs - 5 reps, 495lbs, and 585lbs - 1 rep- Beltless

Workout:

Barbell Squats - 635lbs, 675lbs, and 700lbs - 1 rep - Belt and Knee Sleeves
Speed Bench - 135lbs and 225lbs - 10 reps, 5 sets- 275lbs - 5 reps - 1 minute rest for each set
Push Ups - 100 reps in 4 Minutes
Cybex Pulldowns (Pronated Grip) - 180lbs, 360lbs, and 2 sets - 410lbs - 10 reps
One Arm Standing Cable Rows with Scramble Grip Trainers - 4 sets - 75lbs - 10 reps for each hand
Jump Squats - 5 sets- 30lbs - 5 reps - 10 seconds rest for each set
Plyometric Lunges - 3 sets - 30lbs - 10 reps - 10 seconds rest for each set

Today, I was training at the 24 Hour Fitness gym in Manhattan Beach. I was working out during lunch time and kept the training short. Workout was for 35 minutes. Most of the rest time between each set was for 1 minute.

Warm Up:

Snatch Deadlifts - 135lbs, 225lbs, and 315lbs - 5 reps - Double Overhand Grip and Beltless

Workout:

Barbell Deadlifts (Beltless) - 410lbs and 505lbs - 1 rep - Double Overhand Grip, 570lbs - 1 rep - Over Under Grip, 600lbs - 2 reps - Straps, 550lbs - 3 reps - Straps
Speed Deadlifts - 3 sets - 410lbs - 5 reps - Double Overhand Grip
Barbell Bench Press - 135lbs and 225lbs - 10 reps, 280lbs, 6 reps, 3 sets - 320lbs - 3 reps
Close Grip Bench Press - 2 sets - 280lbs -3 reps, and 230lbs - 20 reps
T-Bar Rows - 90lbs - 10 reps (Manus Grips), 3 sets - 180lbs - 10 reps

8/23/14 Workout:

Yesterday, I was training at the Gracie Barra West Covina gym near my house. I was late to class, so I did some of the warm ups, which was 2 rounds of shrimping and some stretching. I go to roll for 5 rounds. Mainly, working on my timing, set ups for the Americana and Kimura from Side Control, and Side Control Reversals.

8/24/14 Workout:

Today, I had a short workout. It was for 30 minutes. I was training at the 24 Hour Fitness gym in West Covina.

Warm Up:

Barbell Squats - 135lbs, 225lbs, 315lbs, 405lbs, 495lbs- 5 reps, and 585lbs- 1 rep - Beltless and Knee Sleeves

Workout:

Barbell Squats- 2 sets - 615lbs - 2 reps, and 615lbs - 3 reps
Barbell Push Press- 135lbs, 185lbs, 225lbs, and 265lbs- 5 reps- 2 sets- 280lbs- 2 reps, and 280bs - 3 reps
Cybex Pulldowns with Manus Grips- 180lbs, 270lbs, and 290lbs- 10 reps
Cybex Pulldowns - 340lbs- 8 reps, 350lbs- 2 reps + 320lbs- 5 reps + 20 seconds Isometric Hold
Core Work - 5 minutes
Static Stretching- 5 minutes

I was at the UFC gym in Rosemead. I did some drills for Jiu Jitsu and some strength and conditioning.

Warm Up:

Barbell Push Press + Front Squats Complex- 45lbs, 135lbs, and 185lbs- 10 reps + 10 reps

Workout:

Barbell Push Press- 230lbs, 275lbs, and 300lbs- 2 reps
Barbell Squats-  225lbs, and 31l5bs- 5 reps, 405lbs and 495lbs- 1 rep- Beltless,
585lbs, 635lbs and 675lbs- 1 rep-  Beltless and Knee Sleeves
Kettlebell Clean and Press- 10kg, 12kg, 16kg, 20kg, and 24 kg- 10 reps, 32kgs, 40kgs, 44kgs, and 48kgs- 2 reps
Reverse Throws with 100lb Grappling Dummy- 2 sets -5 reps
Side Carry to Should Pick Ups + Power Slam with 100lb Grappling Dummy- 2 sets- 10 reps for each side
Knee On Belly to Full Mount, Side Control to Side Control, Knee on Belly to Knee on Belly transitions- 3 sets- 3 minutes for each set
Pull Ups with Scramble Grip Trainers- 3 sets- 8 reps
Bodyweight Hangs + Leg Raise Isometrics with Scramble Grip Trainers- 2 sets- 30 seconds for each set

Today, I worked out twice. I did a long workout at the gym and a small workout at home.

Warm Up

Barbell Bench Press- 45lbs, 135lbs, and 225lbs- 10 reps, and 275lbs- 5 reps

Gym Workout

Barbell Bench Press- 315lbs- 1 rep, 3 sets- 335lbs- 1 rep, and  2 sets- 300lbs- 6 reps
2" Deficit Barbell Deadlifts - 185lbs and 295lbs- 5 reps, 395lbs and 465lbs- 1 rep- Double Overhand Grip, 535lbs- 1 rep- Over Under Grip, 590lbs and 610lbs- 1 rep- Belt and Straps
2" Deficit Stiff Legged Deadlifts- 3 sets- 415lbs- 5 reps- Double Overhand Grip and Beltless
Supinate Grip Cable Rows with 4orce Grips- 110lbs, 150lbs, 190lbs, and 2 sets- 210lbs- 12 reps
Double Mini Band Triceps Extensions- 2 sets- 100 reps
Isometric Mini Band Pull Aparts- 3 sets- 30 seconds per set
Hip Thrusts + Leg Curls on Stability Ball- 2 sets- 30 reps
Crunch with Ankle Touches- 2 sets- 30 reps

Home Workout

50 Triangles
50 Shrimps
50 Bridges
Corrective Stretching- 10 minutes

I was training at the 24 Hour Fitness gym in West Covina. I had a short workout. It was about 30 minutes. I didn't have any gear with me except for my wrist straps, so the workout was all RAW.

Warm Up

Leg Press - 180lbs, 540lbs, 810lbs, 990lbs, and 1170lbs - 12 reps
Barbell Squats- 225lbs, 315lbs, 405lbs, and 495lbs- 2 reps

Workout

Barbell Squats- 555lbs and 605lbs- 1 rep
Barbell Pause Squats- 3 sets- 515lbs- 1 rep
Cybex Pulldown Machine (Supinated Grip)- 180lbs, 270lbs, and 320lbs - 6 reps, 340lbs and 350lbs- 5 reps
Dumbbell Curls- 70lbs and 2 sets- 140lbs- 10 reps
Hammer Curls- 2 sets- 200lbs- 6 reps
Corework on the Stability Ball (Ball Planks, Ball Rotations with Planks, and One Legged Planks) - 6 minutes