Workout Log 4/12/18

kettlebell pics

 

Late Afternoon Run (5:40 PM to 6:15 PM)

  • Outdoor Run ( Walk/Sprint Intervals throughout. 2.35 miles total)

Pre-gym Home Warmup (10 min total)

  • Plyos
  • lacrosse ball therapy (feet focused)

Gym (10:20 PM to 11:30 PM)

  • Cardio Pyramid Circuit (6 min total Cycle)
  • Stretch Cage Circuit (total body)
  • Dumbbell circuit (heavy, progressive loading/compound exercises. upper and lower body)
  • Weight plate halos and calf raises in between dumbbell circuit sets.
  • Battle Rope Circuit (30 sec intervals 5 min total)
  • Rope pull down Circuit (30 sec intervals 5 min total)
  • body weight exercises (total body) between Rope Circuits
  • Push up bar circuit (push up variations)
  • Stack weight circuit (squats and curls with rope and increased loading)
  • leg stretches in between stack weight circuit sets

 

 

Workout Log 4/9/18

kettlebell pics

 

Home Warmup (20 min total)

  • lacrosse ball therapy (total body)
  • Plyo circuit

Gym (10:15 PM to 11:20 PM)

  • Cardio Circuit Pyramid (10 min total (5 min each cycle and treadmill)
  • swiss ball freestyle circuit
  • body weight excercises circuit
  • ballistic stretching circuit
  • kettlebell circuit
  • goblet squat set (progressive loading)
  • bench dip set between goblet squats
  • Cardio H.I.I.T. circuit (cycle, eliptical, treadmill (30-40 cal each station, 10 min total)

MMA Weekend Recap 4/9/18

 

In what some deemed the craziest week in combat sports history, especially for the UFC, actually ended up producing some very good action, all things considered.

Quietly behind all the UFC 223 turmoil and earlier in the week, boxing losing its biggest bout of the year due to a failed drug test, Bellator Budapest proved to be a good one two card of high level MMA and Kickboxing.  Seeing NCAA standout Ed Ruth make a dominant debut at 170, one weight class down, solidified the staple of high level wrestling recruits this organization is building upon.  The MMA portion was capped off with two former UFC standouts in Benson Henderson vs Roger Huerta.  Seeing former UFC lightweight champ Benson stay true to his word and come out aggressive after a shaky start in Bellator, was refreshing.  Benson seemed to channel his old self with forward aggression and a variety of attacks and had no problem finishing what seems to be a shop worn Huerta who was once literally the UFC posterboy and was the first MMA athlete on the cover of Sports Illustrated.  I am not back on the Benson bandwagon just yet considering his previous 3 uninspired fights in Bellator and the caliber of opponent in this bout but it looks promising.  As for the kickboxing card that followed the MMA card, seeing Raymond Daniels continue to be a living video game is always a good time.  It only leads me to wonder, can and will he do it in MMA one day?

UFC 223, where do I begin?  What started as a cancelled lightweight title fight and climaxed with Connor Mcgregor battling a bus and ultimately becoming the culprit for 4 fight cancellations, UFC  223 was entertaining for what it ended up being.  Talks of Khabib being exposed after putting a one sided beating on a fringe top ten contender on a 24 hour notice and being in the middle of all the pre-fight turmoil is ludicrous.  He proved his dominance even more so considering the circumstances.  The best part of the night was the championship rematch between Thug Rose and Joanna Champ, I mean “former champ”.  In a very close back and forth bout that came down to the fifth round, both ladies came out winners since Joanna proved she could bounce back from a devastating KO in their first bout and Rose proved that the first fight was no fluke.  Both are a few fights away from a rubber match and solidified what is a new formed rivalry.  Due to the loss of 4 fights on this card, many of which were ones to watch on paper, the rest of the night was not noteworthy but had some entertaining bouts, ie Herring vs Kerolina and Zhabib’s bout.

The biggest winner this week in combat sports is the fake combat sport, professional wrestling, or WWE.  Earlier in the week it was announced that WWE champ Brock Lesner was returning to the UFC, and former WWE champ CM Punks second UFC bout was announced.  Finally the week ended with Wrestlemania where standout UFC star and champ Rhonda Rousey made her wrestling debut and Brock winning the heavy weight belt.  Between Connors UFC bus melee which was so Pro Wrestling and the crossover between both sports’ starts, the WWE was back in the public spotlight after this week and not the one reeling from PR nightmares like UFC and boxing.

 

Workout Log 4/7/18

boxing mma image

 

Since the weather prevented my regular outdoors Saturday full court basketball, I had a home workout focused on high intensity and explosive cardio.

Home Workout Session (1:45 PM to 2:20 PM)

  • Heavy Bag circuit (Five, Three minute rounds with 1 min rest between each. 2xs boxing rounds, 1X kickboxing round, 1X close quarter striking and bag grappling round, and final 1X freestyle with all technique round)
  • mat wrestling and acrobat drill circuit
  • inversion table

Workout Log 4/5/18

gym image

 

Home Warmup (15 min)

  • Plyos
  • shadowbox
  • lacrosse ball foot therapy

Gym (10:15 PM to 11:15 PM)

  • H.I.I.T cardio circuit (10 min total, 30 sec intervals cycle and treadmill)
  • dumbell presses (increased loading/heavy)
  • Roman chair circuit
  • single leg seated press (increased loading/heavy)
  • double leg seated press (increased loading/heavy)
  • TRX circuit (total body, compound)
  • static stretching and bar stretching circuits between TRX sets
  • H.I.I.T cardio circuit (5 min total, 30 sec intervals, on treadmill)

Workout Log 4/1, 4/2, & 4/3/18

 

4/1/18

Beach vacation

  • Body weight circuit AM (total body)
  • Body weight circuit PM (total body)
  • Stretches

4/2/18

Beach vacation

  • Fasted barefoot beach run 2 miles

Back home PM

  • Stretches
  • Foam rolling

4/3/18

Home Warm-up 20 min total

  • Lacrosse ball therapy
  • Inversion Table circuit
  • Shadow box

Gym (10:15 PM to 11:25 PM)

  • 25 min cardio circuit pyramid (treadmill, cycle, elliptical, stairclimber)
  • Swiss ball circuit (freestyle with isometric holds)
  • Palates circuit
  • Foam roller circuit (all major muscle groups)
  • Stretch cage

Workout Log 3/28/18 & 3/29/18

kettlebell pics

 

3/28/18

Home Warm-up (20 min)

  • Shadow box circuit
  • Versa Climber circuit

Gym Cardio (10:30 PM to 11:20 PM)

  • Stretch Cage (total body)
  • Core Circuit on dip station
  • Pyramid cardio Circuit (cycle, treadmill, elliptical 25 min total)
  • Yoga/stretching

3/29/18

Home Warm-up (10 min)

  • Lacrosse ball feet therapy
  • Inversion Table
  • Plyos

Gym (10:45 pm to 11:30 pm)

  • Lat pulldown circuit
  • Smith machine squat circuit
  • Weight plate circuit (calve raises and halos)
  • TRX circuit (all major muscle groups compound movements)
  • Swiss ball circuit
  • Palates circuit
  • H.I.I.T. treadmill circuit (5 min total)

 

Workout Log 3/26/18

gym image

 

Home Warmup (30 mins total)

  • Inversion table circuit
  • Core inversion table set
  • lacross ball foot circuit
  • shadow box circuit

Gym (10:15 PM to 11:20 PM)

  • Interval cardio circuit (15 min total) cycle, treadmill, elliptical
  • single leg leg press set with body weight calve raises between sets
  • cable fly station circuit (5 different compound exercises/total body)
  • body weight excercises between each set (total body)
  • Pull-ups and dips to failure circuit
  • interval cardio circuit (7 min total) cycle

 

Workout Log 3/22/18

kettlebell pics

Home Workout (10:15 PM to 11:30 PM)

  • (First 10 min with O2 trainer)
  • Inversion Table Core Circuit with medicine ball
  • Versa Climber H.I.T.T circuit (45 sec intervals)
  • Body weight squat set
  • Dumbbell compound total body circuit
  • Kettlebell circuit (swings and bent over rows)
  • Versa Climber circuit (30 sec intervals)
  • Pushup bar circuit (compound movements with plank static holds to finish)
  • Pull up circuit
  • Hip plyos circuit
  • Versa Climber circuit (30 sec intervals)
  • Foam roller circuit

 

Workout Log 3/20/18

kettlebell pics

 

Music:

  • Sirius XM/Shade 45/DJ Muggs Show (a Tues. night favorite for me)

Home Warmup (15 min total with o2 trainer)

  • Inversion table
  • lacrosse ball feet rolling
  • shadowbox
  • versaclimber intervals

Gym (10 PM to 11:20 PM)

  • H.I.I.T cardio (cycle and treadmill 10 min total)
  • dumbell sets (total body and heavy increased loading)
  • stretch cage (total body)
  • H.I.I.T cardio (cycle and eliptical 6 min  total)
  • Swiss ball plyo sets and balance static holds
  • TRX (total body including pistol squats)
  • palate movements on mat (total body static holds)
  • H.I.I.T cardio (cycle 4 min)