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)

 

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

 

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)

 

 

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

 

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

 

 

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)

 

After coming back home from nearly a week long vacation abroad, I hit the gym from 10:30 PM to 11:30 PM. My exercise on the trip consisted of miles of walking daily and a lot of body weight exercises, high reps, in the hotel. Despite a slight re-adjustment needed for the five hour time zone difference it was a much needed break and I felt very strong.

• 10 min H.I.T.T cardio circuit (treadmill, bike)
• dumbell heavy lower rep sets (sumo squats between sets)
• squats (heavy/low rep)
• Weight plate circuit (calves and halos)
• Pull down split squat compound circuit ( pushups between sets)
• treadmill sprint intervals (5 min)

 

Decided on a home workout instead of the gym on the eve of my trip out of the country since I had limited time from getting ready.

(from 10:15 PM to 11:45 PM)

• (First 35 mins with O2 mask)
• Inversion table
• plyo warm up and stretch
• Versa climber circuit with O2 mask on
• shadow kickbox
• plyo push up(multiple variations) and lower body circuit (elevated and using push up bars)
• Yoga pose circuit
• TRX circuit (total body push/pull)
• Wrestle pop up drills
• chin up circuit
• stretches

 

I usually get my cardio training outside of my 2 a week gym sessions, which consist of strength and conditioning training, in the form of full court basketball, and or solo basketball drill session, and or hiking or outdoor family activity.  After a gym session the previous evening I felt motivated to do the following bonus cardio gym session this evening.  It went as follows:

• Cycle long distance interval circuit (15 min total)
• Stretch cage session (total body)
• Treadmill long distance interval circuit (12 min total)
• Yoga palates circuit (total body)
• Cycle long distance interval circuit (10 min total)

(37 min total of cardio and entire session a total of 1 hour)

 

 

In a card ravaged by key injuries and very low on the radar, with very low expectations, there was a lot to come away with from UFC 222.   $65.95 worth? I won’t go that far but if this is the kind of card that the new UFC ownership is expected to deliver, I can honestly say that I am okay with a few of the things they did right.

I think this card had a good mix of new rising talent and the old guard.  Sugar Seane, Mckenzie Dern, and T City Ortega, all look like a new wave of young talent that look like they can become truly elite contenders.  This is a far cry from the recent ZUFA approach of promoting young talent that might look the part but aren’t exactly elite contenders, i.e. Page, Sage, and Karate Hottie. As for the old guard, it was sobering but good to see the Pyles, Dollaways, and Edgars of the sport get a chance to shine at the same time as the new blood, even if it didn’t exactly turn out well for them.

To see Edgar get finished for the first time in his illustrious career was a shocking reminder of the brutality of this sport and the changing of the guard.  On the flipside, to see a fighter in Andre Arloski reinvent himself at this stage of his career, with a new camp and new approach was also a reminder that it is never over.  To see Dollaway and Lombard end the way it did was also a reminder of this sport that still has a long way to go, as were some of the questionable judging scorecards.

All the action and drama that took place at UFC 222 up to the main bout, put this bout in proper perspective.  Here you had the old in Cyborg vs the new in Kunitskya but what was a complete mismatch.  This bout had the type of appeal and intrigue of an Iron Mike Tyson bout from the eighties, meaning you tune in for the aura in Cyborg and ask yourself how quickly will it be finished?

 

 

 

Warm up (home)

• inversion table
• lacrosse ball feet massage

Gym (arrived 10:20 PM)

• treadmill and cycle interval circuit
• cable fly station (all major muscle groups and compound movements)
• bodyweight exercises between
• dumbell circuit (compound) total body
• bodyweight circuit and stretches
• battle rope circuit

(ended 11:30 PM)

 

Home Warmup (20 min)

• Inversion table
• lacrosse ball feet
• shadow box
• versa climber circuit

Gym (arrived 9:50 PM)

• Cardio Interval circuit treadmill, cycle (10 min)
• stretch cage
• Roman chair
• Cycle Interval circuit (10 min)
• TRX circuit (all major muscle groups)
• Swiss ball freestyle and plyometric pushup circuit
• yoga stretches and calisthenics
• kettle bell tosses (single handed)
• Cycle Interval circuit (10 min)

(Ended 11:10 PM)