Workout Logs 4/21/18 – 4/27/18


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I decided to keep this in the very brief, multi days format from last time.

4/21/18 :

  • 5 on 5 outdoor Full court basketball (2.5 hours total)

4/22/18 :

  • Yard work (4 hours total)

4/24/18 :

  • Home warmup (inversion, stretch, lacrosse ball therapy)
  • Gym (body weight and hi rep total body focus with interval cardio between each 2 strength training sets) 1.5 hours total


  • Home warmup (inversion, stretch, lacrosse ball therapy)
  • Gym (heavier weight compound lower body excercise focus with interval cardio between each two strength training sets) 1.25 hours total

Workouts 4/14/18 – 4/19/18

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**Since I was unable to record the exact details of my workouts during this past week, I thought I would try something new and just simplify things by recording a very brief summary of my workouts during this time.

  • 4/14/18 – Full Court Basketball Outdoors , 5 on 5 (around 2.5 hours total)
  • 4/15/18- 3 mile green way hike around lake with family
  • 4/17/18- Gym (strength straining- lower weight and body weight/higher rep focus with interval cardio at beginning, middle, and end)
  • 4/18/18- Active recovery (very light and including foam roller)
  • 4/19/18- Gym (heavier weight lower body focus and TRX full body, and also interval cardio at beginning and end)

Time’s Up, (Age and the Athlete)



At UFC on Fox 29, a battered and bruised, long time MMA favorite Carlos Condit was choked unconscious.  The former champ found himself the loser of his last four fights and questioned himself post-fight on whether he “still had it or not”.

On the same fight card, a young, dangerous prospect and title contender, Justin Gaethje headlined the card against a long time, surging veteran and fellow title contender, Dustin Poirier and they put on an instant classic.  It ended violently for Gaethje and in his post fight loss, he explained how he is not in it for titles but in it to put on a violent show for the fans and that based on this mentality, he has about 5 more fights left in what is a relatively young career.

On the hardwood of the NBA playoff basketball court, a resurgent Dwayne Wade, once again reunited with the team synonymous with his soon to be hall of fame career was able to go back in time to his athletic prime and single-handedly  carry his team past a surging young Sixers squad that had a ton of momentum and had not lost in over a month.

I was always fascinated with the affect of age on high level performance, especially when it comes to athletics.  Diminished physical, athletic ability with age is an inevitable reality for the athlete.  At the highest professional level of sports, the difference between winning and record setting, is incremental and even fractional.  It’s somewhat redundant, but diminished physical abilities with age affect an athletes ability to perform at the same level as in their prime as well as maintain their position as an elite performer, record holder, or even a victor in competition.  How much of this is the physical degradation of the athlete versus the mental aspect of the athlete when it comes to age?

Is the youth and vigor that leads an athlete to be aggressive and attacking vs cautious and calculated what causes the athlete to lose their position on top of their sport?  There are countless examples of the old athlete channeling the youthful mentality and energy on a given night and performing as if in their athletic prime, i.e. the aforementioned Dwayne Wade.  Perhaps the bigger questions is how frequently can this be channeled and how sustainable is it for the aging athlete?

Since flow states of peak athletic performance seem to be achieved instinctively and subconsciously, is it possible for the aging athlete, despite their compromised physical attributes, be able to deliberately get into this peak state at a moments notice and sustain it for long periods of time, or as long as their physical body will allow barring catastrophic injury?  When we see an athlete like Carlos Condit on what appears to be an athletic down slide and facing brutal consequences, is it because his physical gifts are so compromised that the results are inevitable against younger competition, or is this a mental state that has the aging athlete consciously acknowledging the diminished gifts and as a result conceding defeat before each contest takes place?

Does a guy like Gaethje solve the aging athlete dilemma?  He has decided to fight with an unbridled intensity and violence like sort of a young hungry animal, regardless of the stage, the opponent, or the circumstances.  His priority is not a victorious outcome or sporting prize or accolades, but rather recreating this intensity with each contest. This mentality is to the point where he realizes he is on borrowed time or has a limited window to sustain this approach, or “five more fights” as he said.  If he makes good on his goal it is an approach and mentality that is counter to that of the conventional aging athlete.  The conventional aging athlete’s mind set and approach seems to be to get into  a peak state and channel their youth for select moments depending on the stakes at large and their current compromised, physical state.  This puts the the aging athlete in a precarious spot as far as when they can channel this youthful performance and at what cost. Gaethje’s philosophy removes the arbitrary and unpredictable nature of the conventional aging athlete’s approach by believing that there is a limited window in which the athlete can consistently sustain peak performance so that the performance will only take place within that window and not after that window closes.  This is an interesting philosophy that is a pure, honest assessment of what the athlete is and what the athlete will be capable of, nothing more or nothing less.  It avoids the delusion and denial that is prevalent with many aging athletes about where they are athletically in their career and what they are capable of at an advance age and which many times leads to tragic results.

Seeing a guy like Dwayne Wade defy age and critics and channel his prime self is something to behold and addresses one of the fundamental appeal of sports,which is seeing someone physically defy the odds.  At the same time, seeing a guy like Gaethje who knows the limits of his ability and chooses to approach it with wreck less abandon is equally fascinating.  Regardless of which philosophy the athlete believes and which approach they choose to take, the affect of age on the athlete can’t be denied and inevitably age becomes the athletes biggest opponent.


Workout Log 4/12/18

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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

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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

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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