​10/18/17 Workout
 
Barbell Squats – Went up to 635lbs for 1 rep and 545lbs – 3 reps
Barbell Push Press – Went up to 3 sets – 265lbs – 2 reps
Cybex T-Bar Row Machine – Pronated Grip – 3 sets – 225lbs – 6 reps - Neutral Grip – 3 sets – 185lbs – 10 reps
Kettlebell Squat Jumps – 4 sets – 32lbs – 10 reps
Superset - TRX Abdominal Rollouts – 4 sets – 12 reps – and TRX Facepulls – 4 sets - 15 reps
Medicine Ball Crunches – 4 sets – 30lbs – 15 reps
Seated Medicine Ball Rotations – 4 sets – 30lbs – 20 reps
 
10/19/17 Workout
 
My first workout was at the Gracie Barra West Covina gym. I got to work on a couple takedowns and did 3 rounds of rolling.
 
MY second workout was at Rodrigo Freitas BJJ in Hawthorne. I got to work on a hip bump sweep from full guard and a kimura set up and finish from full guard after attempting to try the hip bump sweep. Then, I got to do several rounds of specific training from full guard.
 
10/20/17 Workout
 
Barbell Deadlifts – Went up to 3 sets – 585lbs – 1 rep and 2 sets – 495lbs – 6 reps
Barbell Bench Press – Went up to 3 sets – 300lbs – 2 reps and 2 sets – 275lbs – 8 reps
Dumbbell Bench Press – 4 sets – 240lbs – 12 reps
Thick Bar Wide Grip Cable Rows – 4 sets – 220lbs – 12 reps
Thick Bar Fatman Pullups – 3 sets – 15 reps
Dumbbell Hammer Curls – 180lbs – 6 reps, 170lbs – 6 reps, and dropdown set – 160lbs – 6 reps, 140lbs – 3 reps, and 130lbs – 5 reps
Triceps Cable Extensions (Pronated Grip) – 100lbs – 12 reps, 2 sets – 120lbs – 10 reps
Superset - TRX Abdominal Rollouts – 4 sets – 12 reps and TRX Reverse Flies – 4 sets – 15 reps
Medicine Ball Crunches – 4 sets – 40lbs – 15 reps
Seated Medicine Ball Rotations - 4 sets – 40lbs – 15 reps
 
10/22/17 Workout
 
I was at the open mat at the Gracie Barra West Covina gym this morning. I got to roll for about 1 hour with training partners coming from various weight classes from white to purple. I got to work on sweeps and reversals from half guard and deep half guard and submissions from side control and full mount.
 
After the workout, I went to the 24 Hour Fitness gym in Walnut to work on some strength and conditioning.
 
Barbell Squats – Went up to 615lbs – 1 reps, Pause Squat 515lbs – 1 rep, and 495lbs – 6 reps
Pullups – 3 sets – 5 reps
TRX Fatman Pullups – 3 sets – 15 reps
Weighted Squat Jumps – 4 sets – 25lbs – 12 reps
Superset - TRX Abdominal Rollouts – 3 sets – 12 reps – and TRX Facepulls 3 reps – 12 reps

​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