Not as much as I'd like.

Did MMA on 5/14.

5/16/09

Thrusters (deep front squat exploding to press the weight at the top)
95 x 5
135 x 5
155 x 5
175 x 5
195 x 5
205 x 5

Good mornings
135 x 8
185 x 8
205 x 8 x 2

5/19/09 - MMA class

Did Tabatas for the first time. These are tough. We did 4 exercises - burpees, then side hops over a rope, then 10 yard sprints back and forth, then push ups. We did as many reps as we could for 20 seconds rested 10 seconds, then repeated. So, I started out doing burpees with a jump and a clap for 8 sets of 20 seconds each with 10 seconds of rest between each set. Then did the same thing with side hops, then sprints, then push ups.

After that I grappled for a half-hour or so.

I've been doing tabata for cardio for about 2 and a half months now. I really like it. My favorite is 24kg kettle bell swings and 300lb tire flip 20 on 10 off for four minutes.

6/19/09

power cleans
135 x 5 x 2
185 x 5
225 x 4
225 x 3

pull ups
3 sets of 10 - various grips

3 sets of curls - various exercises

6/21/09

thrusters
135 x 5
185 x 5
225 x 4
245 x 1

front squats
245 x 3 - stopped here because I tweaked my back

back squats - 245 x 10

12" box squats - 245 x 10 - full pause

6/23/09 - Erin wrote up this brutal workout for me. Had to stop myself from puking about 3 times.

thrusters holding two 35# dumbells x 35

iso push ups (touch chest to plate then pop up so hands end up on plate) x 30

2 minutes on treadmill at 2 incline and 8.5 speed

frogs (start in full squat position with hands on floor between your feet, put one leg back, put the other leg back, lift one leg in the air, lift the other leg in the air, bring feet back to squat position - this is one rep) x 30

one leg squats holding 50# dumbell x 25

2 minutes on treadmill at 2 incline and 8.0 speed

burpees with push up and jump x 25

sits ups holding 20# dumbell x 50

2 minutes on treadmill at 1 incline and 7.5 speed

thrusters x 30

iso pushups x 25

2 minutes on treadmill at 2 incline and 8.5 speed

frogs x 25

1 leg squats x 20

2 minutes on treadmill at 2 incline and 8.0 speed

burpees x 20

sit ups x 40

2 minutes on treadmill at 1 incline and 7.5 speed

thrusters x 25

iso pushups x 20

2 minutes on treadmill at 2 incline and 8.5 speed

frogs x 20

1 leg squats x 18

2 minutes on treadmill at 2 incline and 8.0 speed

burpees x 18

sit ups x 30

2 minutes on treadmill at 1 incline and 7.5 speed

I barfed just reading the program, hahaha.

Welcome back.

Tony

Thanks Tony! I never meant to leave. Every time I tried to open this Website, my browser said it was unavailable. I had to reset my modem yesterday and now it works. I don't know how or why these things happen! LOL

yeah, yeah. It is not like you have access to multiple computers (work, home, business centers when you are traveling)

6/25/09

Did a fairly easy conditioning workout tonight including some sprint work, push ups, and ab work.

6/27/09

Went to mma class. Conditioning was 4 rounds of this:

30 box jumps
10 burpees
Lunge to other side
10 thrusters with 45# plate
30 push-ups
shrimp back to other side and repeat

Then we drilled some technique.

Then I did 4 rounds of sparring with takedowns. I've been weighing anywhere from 198-202 lately and have leaned out a lot. Not as strong as I was a few months ago when I was at my all-time peak, but I still feel good with my strength and it definitely helps me in the mma now that I'm in shape. It is very difficult to do mma class 2-3 days a week and then try to lift heavy. I always end up hurting something and I'm always sore. I wish somebody made a non-addictive pain killer that actually worked!

6/28/09

Deadlifts - first time doing these since March Challenge
warm ups
245 x 5
335 x 5
405 x 5
475 x 5

All the sets were fairly easy which made me happy considering I haven't done these in over 3 months and I've lost a good amount of weight. Had to stop myself from pushing into the 500s as I didn't want to regret my workout for the next 7 days! LOL

Roman chair back extensions - 3 x 10

hanging leg curls
20 x 10
35 x 10
35 x 15

6/30/09

Did MMA class
Conditioning was three 5 minute rounds of as many times as you could go through the following circuit within the time limit (all kettle bell work was 42#):
1 arm KB swing - 8 with each hand
deadlift to upright row with KB x 8
2 handed OHP with KB x 8
straight leg DL with KB x 8
8 push ups with right hand on KB
8 push ups with left hand on KB
Lunge across 4 wrestling mats with KB in right hand, lunge back with it in left hand

after these 3 rounds we did a lot of ab work

then I did 7 3 minute rounds of grappling

One of the guys who trains with us (Mike Russow) is a heavyweight and will be fighting in the UFC in August. Dennis Hughes (head instructor for Team No Ego) has invited me to be part of his training. So, on Friday they will be coming to my house for a conditioning workout and we will be making extensive use of strongman movements. Any thoughts you have for structuring a workout would be appreciated. I have a log, farmers, truck pull harness with GMC Yukon XL for pulling, 220# keg, dragging sled, Keith's 210# stone, a 90# KB, 2" diameter dumbbells, and about 700# of weights. I need to make it hard, but it can't be too heavy or we won't be able to structure it like a 15 minute fight. I've been thinking of setting up a circuit and just having him go through that. Something along the lines of truck pull to hitting focus mitts, to some sort of OHP, to sled drag, to hitting focus mitts, to keg carry, to another OHP, to hitting focus mitts. I need it to be something that we can have him repeat 3-4 times. Any thoughts?

Sounds great Chris!! Let Mike know I'll be rooting for him. Do you guys know anything about his opponent, Todd Duffee? Striker? Grappler? I can't seem to find anything about the guy.

Here is an example of what I'd set up with the equipment you have...

Each 5 minute round...
-Clean and Press: Log or barbell is fine. Light wt of around 100#'s or so. Full clean and press each rep. 60 second time limit.

-Truck Push/ Sled Pull combo: Push vehicle 50', turn around and push vehicle back 50' then drag sled 50', turn around and drag back 50'.
60 second time limit.

-Farmers Carry: Light wt of around 100#'s or so. Use a figure-8 configuration with tight turns. 60 seconds time limit.

-Turkish Get-ups with dumbbell: Light wt, Switch hands per rep. 60 second time limit.

-Focus mitts or something real challenging try squat thrusts for 60 seconds.

Rest for 50 seconds....repeat.

Thanks Tony! Glad to see we had a lot of the same ideas...though my thought was to make things a bit heavier! Muahahaha! I'll let you know how it goes. They'll be here in about an hour.

Hope everything went well.

I didn't know what Mike Russows strength level is so I just threw 100#'s out there.
If no one has ever tried to clean and press 100#'s with a barbell or log for 20 or more reps in 60 seconds, it's a gasser, hahahaha.

Tony