My photo
I'm a father, I'm a husband, I'm a child, I'm a brother, I'm a sinner, I'm a saint, I'm a fighter, I'm a lover, I'm a student, I'm a teacher,

Thursday, December 30, 2010

Wed 12/29/10

"We need the courage to start and continue what we should do, and the courage to stop what we shouldn't do." - Richard L. Evans



Warm up:


Jump rope - 3 mins
Weighted punches - 50 reps
Pull ups - 3 sets x 6 reps

Workout:

Bench press - 5 sets x 5 reps

Push press - 5 sets x 5 reps

Shrugs - 5 sets x 5 reps

Sit ups - 2 sets x 15 reps

Plank hold - 1 min

Dumbbell rotational swing - 3 sets x 10 reps

Stretch - Protein shake - Shower

Tuesday, December 28, 2010

Mon 12/27/10

"The most significant change in a person's life is a change of attitude. Right attitudes produce right actions." - William J. Johnston


Warm up:


Agility ladder - 3 mins

Weighted punched - 50 reps

Workout:

Bench press - 5 sets x 5 reps

Hang cleans - 5 sets x 5 reps

Squats - 5 sets x 5 reps

Stretch - Protein shake - Shower

Monday, December 27, 2010

Happy Xmas

"Welcome, Christmas, bring your cheer. Cheer to all Who's far and near. Christmas Day is in our grasp so long as we have hands to clasp." – Narrator, “How the Grinch Stole Christmas”


What is the deal with Christmas, I thought it was about giving and kindness? I have had more people cut me off, cut online, bump in to me, stare me down, snatch things, and be down right rude to me these past couple of weeks than I have had all year. The sweetest little 90 y/o lady will beat you down for the last toy, big guys think they can just shove anyone out of the way, and forget about someone letting you pull out of a parking spot. I am confident in my fighting skills, knowing that I am not the toughest in the world, but still can throw down when needed. Regardless, I try to be humble and polite, but there were a few times that I was ready to punch, kick, and choke some people; even the 90 y/o lady. I guess the joyous time of Christmas turns most people in to $%&* heads. Luckily, my years of Martial Arts training enabled me to over come the Christmas curse and not become a mindless $%&* head too.

Wednesday, December 22, 2010

Mon 12/20/10

"Success is the sum of small efforts, repeated day in and day out." - Robert Collier



Warm up:

Step ups - 2 mins
Weighted punches - 50

Workout:

Bench press - 5 sets x 5 reps

Hang cleans - 5 sets x 5 reps

Squats - 5 sets x 5 reps

Full sit ups - 2 sets x 20 reps

Bar twists - 2 sets x 10 reps

Plank hold - 2 sets x 2 mins

Stretch - Protein shake - Shower

Monday, December 20, 2010

Fri 12/17/10

"Another word for creativity is courage" - George Prince




Warm up:


Agility ladder - 3 min

Shadow box - 3 min

Workout:

Focus mitts - 3 mins x 2 rounds

Body shots on body protector - 3 mins

Thai Pads - 3 mins

Kick shield - 20 kicks per leg

Strikes to clinch - 3 mins

Sparring boxing - 3 mins

Sparring MMA - 3 mins

Triangle defense - 10 mins

Grapple w/punches - 10 mins

Stretch - Protein shake - Shower

Tuesday, December 14, 2010

Mon 12/13/10

"If you get up one more time than you fall you will make it through." - Chinese Proverb



Warm up:


Jump rope - 3 mins
Weight punches - 100 reps

Workout:

Bench press - 4 sets x 10,8,6,3 reps

Incline press - 3 sets x 10,8,6 reps

Dumbbell press - 3 sets x 10,8,6 reps

Stretch - Protein shake - Shower

Monday, December 13, 2010

Fri 12/10/10

“True strength lies in submission which permits one to dedicate his life, through devotion, to something beyond himself.” - Henry Miller


Warm up:


Jump rope - 3 mins
Weight punches - 100 reps

Workout:

Push press - 4 sets x 10,8,6,3 reps

Arnold press - 3 sets x 10,8,6 reps

Lateral raises - 3 sets x 10,8,6 reps

Upward rows - 3 sets x 10,8,6 reps

Stretch - Protein shake - Shower

Thursday, December 9, 2010

Wed 12/9/10

"When someone sings his own praises, he always gets the tune too high." - Mary H. Waldrip


Warm up:

Step ups - 3 mins
Weighted punches - 200 reps

Workout:

Pull ups - 19 sets x various reps

Boxing/sparring - 3 rounds - 3 mins

BJJ:

Open guard pass drill - 5 Mins

Passing butterfly guard drill - 5 mins

Roll - 15 mins

Stretch - Protein shake - Shower

Tuesday, December 7, 2010

Mon 12/6/10

"It is hard to fail, but it is worse never to have tried to succeed." - Theodore Roosevelt


Warm up:

Jump rope - 3 mins
Weighted punches - 200 reps

Workout:

Bench press - 19 sets x various reps

Stretch - Protein shake - Shower

Friday, December 3, 2010

The quotes I have posted

"Blood is just red sweat." - Enson Inoue

"Be who you are and say what you feel because those who mind don't matter and those who matter don't mind." - Dr. Seuss

"If I have seen farther than others, it is because I was standing on the shoulders of giants." - Isaac Newton

"Life can either be accepted or changed. If not accepted, it must be changed. If not changed, then it must be accepted." - Unknown Author

"The difference between try and triumph is a little umph" - Author Unknown

"The road to success is dotted with many tempting parking places" - Author Unknown

"Let us not look back in anger or forward in fear, but around in awareness." - James Thurber

"Bravery is being the only one who knows you're afraid" - Franklin P. Jones

"In time of test, family is best" - Burmese Proverb

“Circumstance - which moves by laws of its own, regardless of parties and policies, and whose decrees are final and must be obeyed by all - and will be” - Mark Twain

"A journey of a thousand miles begins with a single step" - Chinese proverb

“You've got to get up every morning with determination if you're going to go to bed with satisfaction.” - George Lorimer

“The greatest barrier to success is the fear of failure.” - Sven Goran Eriksson

"Striving for success without hard work is like trying to harvest where you haven't planted” - David Bly

"Thus, what is of supreme importance in war is to attack the enemy's strategy.” - Sun Tzu

" Never give up, for that is just the place and time that the tide will turn." ~ Harriet Beecher Stowe

"Bravery is the capacity to perform properly even when scared half to death.” - Omar Bradley

“Competing in sports has taught me that if I'm not willing to give 120 percent, somebody else will.” - Ron Blomberg

"The harder you train, the harder it is to surrender." ~ Vince Lombardi

"Walk on road, hm? Walk left side, safe. Walk right side, safe. Walk middle, sooner or later get squish just like grape. Here, karate, same thing. Either you karate do "yes" or karate do "no." You karate do "guess so," squish just like grape." - Mr Miyagi

" A lifetime of training for just ten seconds." - Jesse Owens

“What we face may look insurmountable. But I learned something from all those years of training and competing. I learned something from all those sets and reps when I didn't think I could lift another ounce of weight. What I learned is that we are always stronger than we know.” - Arnold Schwarzenegger


“Half of life is f*cking up, the other half is dealing with it.” - Henry Rollins

"Let me tell you something you already know. The world ain't all sunshine and rainbows. It is a very mean and nasty place and it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't how hard you hit; it's about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward. That's how winning is done. Now, if you know what you're worth, then go out and get what you're worth. But you gotta be willing to take the hit, and not pointing fingers saying you ain't where you are because of him, or her, or anybody. Cowards do that and that ain't you. You're better than that! - Rocky Balboa

"The only way of finding the limits of the possible is by going beyond them into the impossible." - Arthur C. Clarke

"“If you can accept losing, you can't win.” - Vince Lombardi

“Notice that the stiffest tree is most easily cracked, while the bamboo or willow survives by bending with the wind.” - Bruce Lee

"Age is an issue of mind over matter. If you don't mind, it doesn't matter" - Mark Twain


"The belly rules the mind" - Spanish Proverb

"That's my gift. I let that negativity roll off me like water off a duck's back. If it's not positive , I didn't hear it. If you can over come that, fights are easy." - George Foreman


"I have always adhered to two principles: The first one is to train hard and get in the best possible physical condition, the second is to forget all about the other fellow until you face him in the ring and the bell sounds for the fight." - Rocky Marciano

"Invincibility lies in the defense; the possibility of victory in the attack." - Sun Tzu

"To see a man beaten not by a better opponent but by himself, is a tragedy." - Cus D'Amato

"My mind is a garden. My thoughts are the seeds. My harvest will be either flowers or weeds." - Mel Weldon

"Obstacles are those frightful things you see when you take your eyes off your goal." - Henry Ford

"Success seems to be connected with action. Successful people keep moving. They make mistakes, but they don't quit.” - Conrad Hilton

"I find hope in the darkest of days, and focus in the brightest. I do not judge the universe.” - Dalai Lama

“The only tyrant I accept in this world is the 'still small voice' within me.” - Mahatma Gandhi

“Without change there is no innovation, creativity, or incentive for improvement. Those who initiate change will have a better opportunity to manage the change that is inevitable.” - William Pollard

"I hated every minute of training, but I said, "Don't quit. Suffer now and live the rest of your life as a champion." - Muhammad Ali

"If you have the courage to begin, you have the courage to succeed." - David Viscott

"A champion is someone who gets up when he can't." - Jack Dempsey

"Faith is a knowledge within the heart, beyond the reach of proof." - Kahlil Gibran

"Arrogance diminishes wisdom” - Arabian Proverb

"A mind troubled by doubt cannot focus on the course to victory." - Arthur Golden

"A day is all it takes to break some ones heart, a day is all it takes to become very smart, A day is all it takes to build your dreams, A day may be only 24 hours, A day can be filled with sour things or sweet smelling flowers, A day can change your life so make the right choices." - By Kayla Peters

"Nothing great in the world has ever been accomplished without passion.” - Hebbel

“Focus on your potential instead of your limitations” - Alan Loy McGinnis

"Strength does not come from physical capacity. It comes from an indomitable will." -
Mahatma Gandhi

"It is only because of problems that we grow mentally and spiritually.” - M. Scott Peck

"Nobody can go back and start a new beginning, but anyone can start today and make a new ending.” - Maria Robinson

“You can never step into the same river; for new waters are always flowing on to you.” - Heraclitus of Ephesus

It is during our darkest moments that we must focus to see the light.” - Aristotle Onassis

"Don't go through life, grow through life.” - Eric Butterworth

"Size does not determine the outcome of a fight." - Kristopher Lee (Kit) Cope

"Concentration is the secret of strength” - Ralph Waldo Emerson

"You cannot plough a field by turning it over in your mind." ~ Author Unknown

"Success is not final, failure is not fatal: it is the courage to continue that counts.” - Winston Churchill

"Little by little one walks far” - Peruvian Proverb

"Mistakes are always forgivable , if one has the courage to admit them." - Bruce Lee

"If your opponent strikes with fire, counter with water, becoming completely fluid and free-flowing. Water, by its nature, never collides with or breaks against anything. On the contrary, it swallows up any attack harmlessly." - Morihei Ueshiba

"Greatness does not approach him who is forever looking down." - Hitopadesa

"Great souls have wills; feeble ones have only wishes." - Chinese Proverb

"There is no victory at bargain basement prices." - Dwight David Eisenhower

"Age wrinkles the body. Quitting wrinkles the soul." - Douglas MacArthur

"Creativity means believing you have greatness." - Dr. Wayne W. Dyer

"The first and the best victory is to conquer self." - Plato

"You can out distance that which is running after you, but not what is running inside you." - Rwandan Proverb

"Never let defeat have the last word." Tibetan Proverb

"No one can make you jealous, angry, vengeful, or greedy - unless you let him." - Napoleon Hill

"Nothing is so strong as gentleness, and nothing is so gentle as true strength." Ralph Sockman

“Wisdom is nothing more than healed pain.” - Robert Gary Lee

"You have your way. I have my way. As for the right way, the correct way, and the only way, it does not exist." - Friedrich Nietzsche

"The secret of health for both mind and body is not to mourn for the past, not to worry about the future, or not to anticipate troubles, but to live the present moment wisely and earnestly." - Siddartha Guatama Buddha

"Do not follow where the path may lead. Go instead where there is no path and leave a trail." - Muriel Strode

"I find it fascinating that most people plan their vacation with better care than they do their lives.Perhaps that is because escape is easier than change." - Jim Rohn

"First we form habits, then they form us. Conquer your bad habits or they will conquer you." - Rob Gilbert

"A nail is driven out by another nail. Habit is overcome by habit." - Desiderius Erasmus

"A hero is an ordinary individual who finds the strength to persevere and endure in spite of overwhelming obstacles." - Christopher Reeve

"The greater the difficulty the more glory in surmounting it. Skillful pilots gain their reputation from storms and tempests." - Epictetus

"Make rest a necessity,not an objective.Only rest long enough to gather straight." - Jim Rohn

"The saddest people I've ever met in life are the ones who don't care deeply about anything at all." - Savannah Curtis

"One may know how to gain a victory, and know not how to use it." - Pedro Calderon de la Barca

"In a mad world, only the mad are sane." - Akiro Kurosawa

"A man's doubts and fears are his worst enemies." - William Wrigley Jr.

"Think before you act and then act decisively.Fortune favors the brave." - Brian Tracy

"Remember that happiness is a way of travel, not a destination" - Roy Goodman

"If you wish to find, you must search. Rarely does a good idea interrupt you." - Jim Rohn

"Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don't turn up at all." - Sam Ewing

"The man who knows it can't be done counts the risk, not the reward." - Elbert Hubbard

"What the lion cannot manage to do, the fox can." - German Proverb

"There are many victories worse than a defeat." - George Eliot

"If you're not making mistakes then you're not doing anything. I'm positive that a doer makes mistakes." - John Wooden

"For every minute you are angry, you lose 60 seconds of happiness." - Anonymous

"Adversity is another way to measure the greatness of individuals. I never had a crisis that didn't make me stronger. - Lou Holtz

“There are no mistakes. The events we bring upon ourselves, no matter how unpleasant, are necessary in order to learn what we need to learn; whatever steps we take, they're necessary to reach the places we've chosen to go.” - Richard Bach

"The will to win is important, but the will to prepare is vital." - Joe Paterno

"Great works are performed not by strength but by perseverance." - Samuel Johnson

"Adversity cause some men to break; others to break records." - William A. Ward

"If you don't do whats best for your body, you're the one who comes up on the short end." - Julius Erving

“Dreams and dedication are a powerful combination.” - William Longgood

"It is our attitude at the beginning of a difficult task which, more than anything else, will affect It's successful outcome." - William James

"In the midst of movement and chaos, keep stillness inside of you." - Deepak Chopra

“You've got to get up every morning with determination if you're going to go to bed with satisfaction.” - George Lorimer

"The greatest discovery of my generation is that a human being can alter his/her life by altering his/her attitude." - William James

"We must be willing to let go of the life we planned so as to have
the life that is waiting for us." - E. M. Forester

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will." - Vincent T. Lombardi

"A bird doesn't sing because it has an answer, it sings because it has a song" - Maya Angelou

"Everyone has his burden. What counts is how you carry it." - Merle Miller

"One of the true tests of leadership is the ability to recognize a problem before it becomes an emergency." - Arnold Glasow

"You must be on top of change or change will be on top of you." - Mark Victor Hansen

"You have to expect things of yourself before you can do them." - Michael Jordan

"If you do not conquer self, you will be conquered by self." - Napoleon Hill

"Any fact facing us is not as important as our attitude toward it, for that determines our successes or failure." - Dr. Norman Vincent Peale

"Very often a change of self is needed more than a change of scene." - Arthur Christopher Benson

"In seeking happiness for others, you find it for yourself." - Anonymous

"On the mountains of truth you can never climb in vain: either you will reach a point higher up today, or you will be training your powers so that you will be able to climb higher tomorrow." - Friedrich Nietzsche

"Fire is the test of gold; adversity, of strong men." Seneca

"Sometimes when you win, you really lose, and sometimes when you lose, you really win, and sometimes when you win or lose, you actually tie, and sometimes when you tie, you actually win or lose. Winning or losing is all one organic mechanism, from which one extracts what one needs." - Gloria Clemente

"You can't be a winner and be afraid to lose." - Charles Lynch

"Not to know is bad, not to wish to know is worse." - Nigerian Proverb

"Great souls have wills; feeble ones have only wishes." - Chinese Proverb

"Power is not revealed by striking hard or often, but by striking true." - Honore de Balzac

"Everybody thinks of changing humanity, but nobody thinks of changing himself." - Leo Tolstoy

"Ain't no chance if you dont take it." - Guy Clark

"If at first you don't succeed, you are running about average." - M.H. Alderson

"The only place where success comes before work is in the dictionary." - Vidal Sassoon

"It's not what happens to you that determines how far you will go in life ;it is how you handle what happens to you." - Zig Ziglar

"The secret of health for both mind and body is not to mourn for the past, not to worry about the future, or not to anticipate troubles, but to live the present moment wisely and earnestly." - Siddartha Guatama Buddha

“College is like a fountain of knowledge - and the students are there to drink”

"Let me not pray to be sheltered from dangers, but to be fearless in facing them. Let me not beg for the stilling of my pain, but for the heart to conquer it." - Rabindranath Tagore

"Do not let what you cannot do interfere with what you can do." - John Wooden

"Always be a first-rate version of yourself, instead of a second-rate version of somebody else." - Judy Garland

"A life spent making mistakes is not only more honorable but more useful than a life spent doing nothing" - George Bernard Shaw

"What the caterpillar calls the end, the rest of the world calls a butterfly." - Lao-tzu

"To become truly great, one has to stand with people, not above them." - Charles de Montesquieu

"Because in your heart you know, that the juice is worth the squeeze." - Matthew Kidman

"It is hard to fail, but it is worse never to have tried to succeed." - Theodore Roosevelt

"When someone sings his own praises, he always gets the tune too high." - Mary H. Waldrip

“True strength lies in submission which permits one to dedicate his life, through devotion, to something beyond himself.” - Henry Miller

"If you get up one more time than you fall you will make it through." - Chinese Proverb

"Another word for creativity is courage" - George Prince

"Success is the sum of small efforts, repeated day in and day out." - Robert Collier

"The most significant change in a person's life is a change of attitude. Right attitudes produce right actions." - William J. Johnston

"We need the courage to start and continue what we should do, and the courage to stop what we shouldn't do." - Richard L. Evans

"The most drastic, and usually the most effective, remedy for fear is direct action" - William Burnham

"Only he who keeps his eye fixed on the far horizon will find his right road." - Dag Hammarskjold

"No trumpets sound when the important decisions of our life are made. Destiny is made known silently." - Agnes De Mille

"Conditions are never just right. People who delay action until all factors are favorable do nothing." - William Feather

"Optimism is essential to achievement and is also the foundation of courage and of true progress." - Nicholas Murray Butler

"Regret for the things we did can be tempered by time; it is regret for the things we did not do that is inconsolable." - Sydney J. Harris

"We should be too big to take offense and too noble to give it." - Abraham Lincoln

"No one can really pull you up very high - you lose your grip on the rope. But on your own two feet you can climb mountains." - Louis Brandeis

"To accomplish great things, we must not only act but also dream, not only plan but also believe." - Anatole France

"We cannot change anything unless we accept it. Condemnation does not liberate, it oppresses." - Carl Jung

"Never bend your head. Hold it high. Look the world straight in the eye." - Helen Keller

"Not everything that is faced can be changed, but nothing can be changed until it is faced." - James Baldwin

“Life is what happens to you while you're busy making other plans” - John Lennon

"When I let go of what I am, I become what I might be." - Lao Tzu

"We lie loudest when we lie to ourselves" - Eric Hoffer

Thursday, December 2, 2010

Inspirational Andy Campbell

"Some people are always grumbling because roses have thorns; I am thankful that thorns have roses." - Alphonse Karr

I need to get off my lazy butt and do something!!

Andy Campbell is a paraplegic veteran who strives to find new ways to reclaim the wilderness for people in wheelchairs.

Check out the video below, he has done more than most able bodied people.

Next time you think you have problems or are feeling like you can not achieve your goals, watch this video and let it be a reminder that it IS possible to find a way.

Wed 12/1/10

"Because in your heart you know, that the juice is worth the squeeze." - Matthew Kidman


Warm up:

Jump rope - 3 mins
Weighted punches - 200 reps

Workout:

Pull up/weighted - 5 sets (3 weighted) x 8,8,6,6 reps

Bent over bar rows - 3 sets x 10,8,5 reps

Lat pull downs - 3 sets x 10,8,6 reps

Seat rows - 3 sets x 10,8,6 reps

Dumbbell rows w/chest on bench - 3 sets x 10,8,6 reps

High pulley curls w/back on bench - 4 sets x 10,8,6,3 reps

Dumbbell curls - 3 sets x 10,8,6 reps

BJJ:

Spider guard sweep drill - 15 mins

Inside Omoplata from spider guard - 15 mins

Roll - 30 mins

Stretch - Protein shake - Shower

Monday, November 29, 2010

Sat 8/27/10

"Do not let what you cannot do interfere with what you can do." - John Wooden


Warm up:

Jump rope - 3 mins
Arm circles - 8 sets x 10 reps

Workout:

Push press - 4 sets x 10,8,6,3 reps

Seat military smith machine press - 3 sets x 10,8,6 reps

Arnold press - 3 sets x 10,8,6 reps

Leaning one armed lateral raise - 3 sets x 10,8,6 reps

Upward rows - 3 sets x 10,8,6 reps

Front raises - 3 sets x 10,8,6 reps

Shrugs - 4 sets x 10,8,6,3 reps

Stretch - Protein shake - Shower

Friday, November 26, 2010

Wed 11/24/10

"Always be a first-rate version of yourself, instead of a second-rate version of somebody else." - Judy Garland


Warm up:

Jump rope - 3 mins
Reverse rows - 3 sets x 10 reps

Workout:

Pull ups - 4 sets x 8 reps

T-bar rows - 4 sets x 10,8,6,3 reps

Lat pull downs - 3 sets x 10,8,6 reps

Seated rows - 3 sets - x 10,8,6 reps

Straight arm pull downs - 3 sets x 10,8,6 reps

Dumbbell rows - 3 sets x 10 reps

Bar curls - 4 sets x 10 reps

Crunches - 60 reps

Triangle crunches - 60 reps

BJJ:

Forward roll - 5 mins

Back break fall/back roll - 5 mins

Side break falls - 5 mins

Throws (Ippon Seio Nage, Koshi Guruma, Ko Soto Gari, O Goshi) - 10 mins

Arm bar/escape/counter to triangle choke - 10 mins

Arm bar/escape/counter to omoplata - 10 mins

Triangle/defense step over/counter sweep finish coke - 10 mins

Roll - 15 mins

Stretch - Protein shake - Shower

Mon 11/22/10

"A life spent making mistakes is not only more honorable but more useful than a life spent doing nothing" - George Bernard Shaw


Warm up:

Jump rope - 3 mins
Medicine ball push ups - 3 sets x 10 reps

Workout:

Bench Press - 4 sets x 10,8,6,3 reps

Dumbbell incline press - 3 sets x 10,8,6 reps

Peck deck - 3 sets - x 20,15,12 reps

Floor dumbbell press - 3 sets x 10 reps

Close grip bench press - 4 sets x 10,8,6,3 reps

Dumbbell pull overs - 3 sets x 10 reps

Tri press down - 4 sets x 10,8,6,3 reps

BJJ:

Arm bar from guard drills - 15 mins

Kimura from guard drills - 15 mins

Gi chokes from side control - 15 mins

Roll - 45 mins

Stretch - Protein shake - Shower

Tuesday, November 23, 2010

Power of Perception

"What the caterpillar calls the end, the rest of the world calls a butterfly." - Lao-tzu


The Power of Perception
by Kevin Kearns

Everything has energy, especially thoughts. I have validated this in my life - time after time. As a result, I am now very cognizant about how I direct my thoughts to achieve more favorable outcomes.


Nothing is as bad as you think it is. No storm in your life lasts forever, as built into every storm is a measure of calm waiting to take over. Put your mind in a position to see through negative impulses as just being slight detours.

Positive thinking can make a tangible difference in our lives. An article in Psychology Today magazine a few years ago took 2 groups of employees from 2 different hotels in Boston and performed various health data measurements. Employees in Group 1 were told what they were doing daily for work fulfilled the requirement for daily exercise. With Group 2 they did not tell them anything.

The researchers checked back 8 weeks later. Group 1 had lowered their body mass index, lowered their blood pressure and some where even coming off of medications. Group 2 showed no changes at all. This research indicated that promoting the perception of exercise had an overall impact on wellness.

What does that mean for you? It means rather than just thinking you are busy and running around in your daily life, align your thoughts with "everything I am doing today will keep me fit."


This is a powerful message to all of us, who think that we rigidly have to do x, y and z to exercise and stay healthy. If you move your mind in the right direction, you will improve your body.

Tuesday, November 16, 2010

Mon 11/15/10

"To become truly great, one has to stand with people, not above them." - Charles de Montesquieu






Warm up:

Jump rope - 3 mins
Speed bag - 3 mins
Weighted punches (1-2s) - 200 reps

Work out:

Bench press - 4 sets various reps

Incline dumbbell press - 3 sets x 8 reps

Peck deck Flyes - 3 sets x 12 reps

Smith machine throw press - 3 sets x 10 reps

Medicine ball plyo push ups - 3 sets x 10 reps

Close grip bench press - 3 sets x 10 reps

Weighted dips - 3 sets x 8 reps

Stretch - Protein shake - Shower

Lesson Learned



While visiting NJ last week, I was able to workout with my nephew and some old friends; including my old Japanese Jiu jitsu instructor. We all got together at my one friend's MA school.
I did well with the warm up, focus mitts, take downs, and grappling. I was able to show the group some BJJ techniques. Years ago I was mainly a stand up fighter and always struggled on the ground.
Almost 6 years ago while living in San Antonio TX, I decided to remedy this by taking up Brazilian Jiu Jitsu under 4 stripe Black Belt Luiz Sergio "Marra" CorrĂȘa. I have since moved to GA and have studied and learned under other instructors. I'm not the best, but I have some respectable skills.
My old JJJ instructor reminded me that it is possible to end a fight standing up as he proceeded to humble me in a kick boxing match and drop me with repeated kicks to the body.
This incident has inspired me to become more well rounded again (I have been neglecting my kicks) and work out even harder. Thank you!

Thursday, November 11, 2010

Thurs 11/11/10

The family and I drove from GA to NJ to visit family. It's about a 14 hour drive. I like to bring a lot of CDs as it makes the drive go quicker. We have a lot of fun singing our favorite songs, old and new. Still, the drive is rough and other drivers can make it even more frustrating. There was one song that summed up how I was feeling:

"Pray for you" - Jaron and the Long Road To Love

I haven't been to church since I don't remember when
Things were going great '˜til they fell apart again
So I listened to the preacher as he told me what to do
He said you cant go hating others who have done wrong to you.
Sometimes we get angry, but we must not condemn.
Let the good Lord do His job and you just pray for them.

I pray your brakes go out running down a hill
I pray a flowerpot falls from a window sill and knocks you in the head like I'd like to
I pray your birthday comes and nobody calls
I pray you're flying high when your engine stalls
I pray all your dreams never come true
Just know wherever you are honey, I pray for you

I'm really glad I found my way to church
'Cause I'm already feeling better and I thank God for the words.
Yeah I'm going take the high road,
And do what the preacher told me to do,
You keep messing up and I'll keep praying for you.

I pray your tire blows out at 110.
I pray you pass out drunk with your best friend and wake up with his and her tattoos.

I pray your brakes go out running down a hill.
I pray a flowerpot falls from a window sill and knocks you in the head like I'd like to.
I pray your birthday comes and nobody calls
I pray you're flying high when your engine stalls
I pray all your dreams never come true
Just know wherever you are, near or far, in your house or in your car,
wherever you are honey, I pray for you.
I pray for you



Tuesday, October 26, 2010

Mon 10/25/10

"I'ts not what happens to you that determines how far you will go in life ;it is how you handle what happens to you." - Zig Ziglar



Warm up:

Jump rope - 3 mins
Step ups - 3 mins
Speed bag - 3 Mins

Workout:

No rest between exercise - 2 rounds

Pull ups - 20
Push ups - 30
Sit ups - 40
Squats - 50

Medicine ball slams - 40

Stretch - Protein shake - Shower

Monday, October 18, 2010

Sun 10/17/10

"The secret of health for both mind and body is not to mourn for the past, not to worry about the future, or not to anticipate troubles, but to live the present moment wisely and earnestly." - Siddartha Guatama Buddha


Wow, school has been kicking my butt! Now I know why my kids try to stay home from school every day.

Two Monday's ago, while warming up with clinch/take downs no gi, my training partner dropped his weight on the top of my head as I was using my head to push forward. I heard/felt a crunch in my neck and my ear popped, so I abandoned the move, but kept on working out. It's two weeks later and I still have some pain.

On Sunday I was training with my brother in-law and two of our friends. I did well with gi, then moved to no gi. I got caught in a guillotine, which I normally do well defending against, but not this time. As I was pulling on his wrist, one of his knuckles went behind my throat, so I tapped and screamed like at baby! It hurt to talk after and still hurts now. One of my friends said I was getting old...

The good thing is that it did help me to work some moves out in my head, so I don't get caught any more.

Wednesday, October 6, 2010

Tues 10/5/10

“College is like a fountain of knowledge - and the students are there to drink”

I started my first day of College on Tues 10/5/10 @ the age of 36.

I was so nervous, so of course I couldn't find my class room and was the only student without a text book, not too mention one of the oldest in the class.

I made it trough the first day alive and have to go back on Thurs. I am proud of myself for just showing up as I gave myself so many reasons to quit.

Normally, I am one of the go to guys for Martial Arts, but now I am one of many students trying my best to learn something new.

You would think being a Martial Artist for years would give me confidence, but my 5' 90lb female professor is scary.

Have a safe journey.

Mon 10/04/10

"Let me not pray to be sheltered from dangers, but to be fearless in facing them. Let me not beg for the stilling of my pain, but for the heart to conquer it." - Rabindranath Tagore


Warm up:
>
> Take down from standing drill - 3 mins
>
> Take down from knees drill - 3 mins
>
> Workout:
>
> Open guard drill
>
> Pass guard drill
>
> Anaconda choke from sprawl
>
> Darce choke from sprawl
>
> Darce choke from side control
>
> Mount Escape
>
> Roll - 20 mins
>
> Stretch - Protein shake - Shower

Friday, October 1, 2010

Bruce Lee street fight!

OK, his form is not the greatest here, but notice how he doesn't let himself get surrounded or over run. I know many great martial artists that are not great street fighters. It is easier to work the techniques on the mat, cage, or ring, but add the fear and pressure of the real thing, and the best of us react poorly.


Friday, September 24, 2010

Thurs 9/23/10

"In seeking happiness for others, you find it for yourself." - Anonymous


Warm up:

Speed bag - 3 mins

Jump rope - 3 mins

Workout:

Push press - 4 sets x 5 reps

Seated lateral raise - 3 sets x 8 reps

Upward dumbbell row - 3 sets x 8 reps

Close grip bench press - 4 sets x 5 reps

Bar curl - 4 sets x 5 reps

Tri press down - 3 sets x 8 reps

Reverse dumbbell curls - 3 sets x 8 reps

Wrist curls - 4 sets x 8 reps

Sand bag grip catch - 3 sets x 10 reps

Stretch - Protein shake - shower

Thursday, September 23, 2010

Tues 9/21/10

"On the mountains of truth you can never climb in vain: either you will reach a point higher up today, or you will be training your powers so that you will be able to climb higher tomorrow." - Friedrich Nietzsche


Warm up:

Take down from knees - 3 mins x 2 rounds

Workout:

Posture drill - 3 mins

Open guard drill - 3 min x 2 rounds

Pass guard drill - 3 mins x 2 rounds

Roll - 30 mins

Stretch - protein shake - shower

Tuesday, September 21, 2010

Mon 9/20/10

"Fire is the test of gold; adversity, of strong men." Seneca


Warm up:

Clinch - 3 mins

Pull ups - 3 sets x 6 reps

Workout:

Bench press - 5 sets x 5 reps

Bent over rows - 4 sets x 5 reps

Incline bench press - 3 sets x 5 reps

Seat rows w/Gi - 3 sets x 5 reps

Floor dumbbell press - 3 sets x 8 reps

Dumbbell rows - 3 sets x 8 reps

Stretch - Protein Shake - Shower

Monday, September 20, 2010

Lutador Grappling Tournament Sat 9/18/10

"Sometimes when you win, you really lose, and sometimes when you lose, you really win, and sometimes when you win or lose, you actually tie, and sometimes when you tie, you actually win or lose. Winning or losing is all one organic mechanism, from which one extracts what one needs." - Gloria Clemente



I found out about the Lutador Grappling Tournament on Wed 9/15/10. It is about a mile from where I work and 15 miles from my house. Usually the tournaments in the Atlanta area are at least an hour away. I haven't been training for a grappling tournament, only helping some beginners with their BJJ, I have mostly been focusing on my boxing. For some reason I decide on Thurs 9/16/10 to compete on Saturday 9/18/10.

A wrestling coach friend of mine came over to help me with take downs on Thurs and I did some rolling with my brother in law, that was all the preparation I had.

I had not competed since 2006, with a tear in my meniscus, and a broken rib limiting my training.

I have always had issues with competition, psyching myself out even after I already won...my body even finds ways to get me out of competing.

To start, I had some morning BATHROOM issues starting on Wed up until Sat. I had only been rolling for 3 min rounds for months, but the tournament rounds would be 5 mins for my division. Just thinking about it made be tired.

Despite this, I sucked it up and went to weigh in on Fri, coming in at 178lbs for the Middle Weight: 168-180.9lbs division. I ate like crazy and rehydrate on Fri night, so on Sat morning I weighed 185lbs again.

I wake up Sat @ 9AM, my wife made me 5 hard boiled eggs and a cup of noodle soup. I take a hot shower, get my stuff together and head over. My wife, my 2 kids, and my wife's brother accompany me.

We arrive at the Cobb Civic Center @ 10:30am, I check the brackets for my opponent (only 3 others in my group, yeah!), and watch some matches. At 11:30am, the masters division competitors are called to the "Bull Pen" for role call and warm ups.

I get a little running in place in and then look for the competitors in my division. I meet one of the four guys in my group and we start chatting.

After a few mins of talking about where we are from and train at, I mention that we may meet up in the finals and with he very sad and sincere look on his face, he says "Oh don't say that.". I tell him that there are only 4 of us, so there is a good chance we will meet up.

It starts getting really hot, so I excuse myself and get a drink, then role call starts. There are about 50 of us, only 20 paying attention, and only 5 that can actually hear what the teenager with the clip board is saying.

After mass chaos, a purple belt tells me my group is at ring 5. When I get there, I am told we are going to ring 1, so I find my competition and we head to the ring.

I am in the first match with a guy I didn't get to talk to. I recognize the referee from Gracie Barra and we have a brief conversation, then we are called on to the mat.

As the ref is reminding my opponent and myself of the rules, my nerves start to kick in. I feel as if everyone in the place is looking at me, but I feel totally alone. This seems like a long time, but was probably only about 1 min.

When the match starts, it sounds like I am in a tunnel or under water, I can barely hear everyone else. We start the first match by dropping our levels, circling each other while trying to get a hold of a lapel or sleeve. I grab his left lapel with my right hand and then his right sleeve with my left hand. My plan was to work on my feet to get a foot sweep or hip throw, but he had other plans. He did a hard down block with his left forearm on my right arm as we were moving towards each other and bent my wrist backwards. I start to feel pins and needles in my forearm and my grip gets week. A bit of panic sets in, so I change my plan, put my left foot on his hip and pull guard. When I get down on the mat and pull him down, he steps forward with his right leg and grabs my pants at the knees. I grab his right foot with my left hand, grab his right sleeve with my right hand, put my right foot on his right hip and use a Tomahawk sweep to take him down. It worked! I control his right leg and move to his right side, he blocks, so I quick pass to the other side. All that happened in the first min because as I settle down in side control and look up, my brother in law smiles and say 4 mins left. I curse to myself as I am already tired and my right forearm is throbbing. I spend the rest of the match on his side, moving to knee on belly once, and going for chokes, Americanas, and Kamuras. I had a hard time grabbing him with my right hand and he was very strong, so I did enough to stay busy but could not submit him. During the match I say out loud, "This is the longest 5 mins ever." and he says "No kidding" and then the ref says, "I was just thinking the same thing", so we all have a chuckle. I have this moment in a pic that I will post. The match finally ends and I win 10-0. Phew, it's over.






I watch the second match and the guy that I thought would win lost by submission to the first guy I spoke with. They both seemed to go 100 mph and use a lot of strength. Neither of which I could do at the moment. So the guy that didn't want us to face each other won.

There is a 5 min break, then the match for third place starts behind the guy that just lost and the guy I beat. The guy I beat loses by arm bar in another full throttle wrestling match, I get more tired just watching. I feel bad for the guy that lost, he drove from AL, a couple hours away and now he leaves empty handed. Hopefully he has learned something from his experience. We get 2 mins, then the final match takes place.

I am trying not to look tired or show that I can barely make a fist with my right hand. We are called to the center of the ring/mat for the match. Starts of the same way as the first, trying to get a hand hold. Crap, he gets the first grab and does a good job preventing my grab. I final get a hold of him and we start to dance. I decide to give him a couple tugs on his gi, which turns out to be a bad idea because he pulls me harder. I figure out quickly that I am soo out of shape, so I pull guard again. This time it doesn't work out as well as I can't hold on to his gi with my right hand. He passed my guard standing and tries to get knee on belly, but I bring my knees in, so his knee lands next to me chest. He stands behind me with his hands on my knees while I am blocking his knee and holding his leg with my other hand. He tried to move, trips and we scramble with me coming up and him on his back. This is my chance, I go to pass his guard with the same technique, but he throws his other leg over my back which feels like a ton. This stops me for a sec in which time he gets closed guard, darn. He attempts a couple of arm bars and triangle choke, but I defend well. I decide to use the old Judo choke for the guard to get out, but I am really hoping he taps. I doesn't tap, but opens his guard to give me another try at passing. I have a pic of this that I will post. It tuns in to a scramble with me on my back and him in my open guard. There is a min left and neither of us have scored, but he has 1 advantage. I have his sleeves and he has my pants, but he makes a mistake puts both of his feet near my but. I grab both of his ankle and try to sweep him. He tried to defend and I have to lift him with my legs and finally put him on his back. The problem was that he didn't pull me with him and I was too tired to sit up to establish position, so I didn't get any points. He goes for an ankle, we scramble, he ends up on his back, I am am in his guard, and get stuck in a arm bar. He didn't have a hold of my wrist, he was pulling on my bicep, so I was able to defend, but my gi was wrapped around my head covering my face and I couldn't breath. I take the chance of using my free hand to move my gi while he is giving the arm bar hell. I remember thinking "I can't wait for this to be over" and then it was. I stand up first even though I am exhausted and the ref hold up the hand of the other guy. The score was 0-0 with each of us have 1 advantage. The ref explains that he gave the match to the other guy because he had more submission attempts than I did, but said I was so close to getting points had I got up on that sweep. Salt on the wound.

All in all it was a great experience and motivated me to get back to competing. I was a little disappointed that I lost, but more disappointed that I got gassed so bad. Still, it was my technique that saved me from getting submitted or even scored on. The bigger positive is that I over came my fear of competing and didn't let any excuses stop me. I have been working on my open guard and was very happy that it paid off and I didn't have to close my guard at all.

Until next tournament....have a safe journey!




Friday, September 17, 2010

Thurs 9/17/10

"You can't be a winner and be afraid to lose." - Charles Lynch



Warm up:


Clinch drill - 3 mins x 2 rounds

Work out:

Take downs - 3 mins x 2 rounds

Defending the take down drill - 3 min x 2 rounds

Pulling guard drill - 3 mins x 2 rounds

Roll - 15 mins

Stretch - Protein shake - Shower

Thursday, September 16, 2010

Wed 9/15/10

"Not to know is bad, not to wish to know is worse." - Nigerian Proverb


Warm up:

100lb heavy bag lift - 3 sets x 10 reps

Step ups - 2 sets x 20 reps

Workout:

Deadlift - 4 sets x 5 reps

Squats - 4 sets x 6 reps

Reverse lunge - 3 sets x 10 reps

Jump squats - 3 sets x 10 reps

Calve raises - 3 sets x 10 reps

Weighted crunches - 4 sets x 16 reps

BJJ:

Clinch/Take downs - 3 mins

Side control drill - 3 mins

Darce/Anaconda choke series - 30 mins

Roll - 15 mins

Stretch - Shower - Protein shake

Wednesday, September 15, 2010

Tues 9/14/10

"Great souls have wills; feeble ones have only wishes." - Chinese Proverb


Warm up:

Circuit: Tire flip - sledge hammer hits on tire x 20 reps - tire flip - sledge hammer hits on tire x 20 reps

T-Bar 1 hand push press - 4 sets x 10 reps

T-bar twists - 2 sets x 10 reps

Workout:

Focus mitts - 6 rounds x 3 mins

Speed bag - 2 rounds x 3 mins

Leg raise hold - 3", 6", 12", 24" - 3 sets

Leg raise circles - 12", 24" - 2 sets x 15 reps

Heel on toes crunches - 20 reps

Stretch - Protein shake - Shower

Monday, September 13, 2010

Mon 9/13/10

"Power is not revealed by striking hard or often, but by striking true." - Honore de Balzac


Warm up:

Push up ladder - 1-2-3-4-5-5-4-3-2-1 reps

Pull ups - 3 sets x 6 reps

Workout:

* Bench press - 4 sets x 6 reps
* T-bar (Gi) Rows - 4 sets x 6 reps
* Decline bench press bar - 3 sets x 6 reps
* Lat pull downs 1 hand - 3 sets x 6 reps
* super set: Incline bench press dumbbells & Flyes - 3 sets x 6 reps
* Seated rows 1 hand - 3 sets x 6 reps

Stretch - Protein shake - Shower

Friday, September 10, 2010

Thurs 9/9/10

"Everybody thinks of changing humanity, but nobody thinks of changing himself." - Leo Tolstoy


Warm up:

Jump rope - 3 mins
Lunges - 20 reps
Reverse lunges - 20 reps
Side lunges - 20 reps

Workout:

Punch holds for form - 3 mins x 2 rounds

Focus mitts - 3 mins x 12 rounds

Heavy bag - 3 mins x 2 rounds

Stretch - Protein shake - Shower

Wednesday, September 8, 2010

Wed 9/8/10

"Ain't no chance if you dont take it." - Guy Clark


Warm up:

Jump rope - 3 mins

Pull ups - 3 sets x 6 reps

Workout:

Weighted pull ups - 3 sets x 5 reps

Lat pull downs - 3 sets x 10-3 reps

Seat rows - 3 sets x 10-3 reps

Bar curls - 3 sets x 10-3 reps

Hammer curls - 3 sets x 10-3 reps

Reverse dumbbell curls - 3 sets x 10-3 reps

Wrist curls on bench - 3 sets x 10-3 reps

Wrist roller/reverse wrist curls - 3 sets x 3 reps/10 reps

Stretch - Protein shake - shower

Thursday, September 2, 2010

Tues 9/7/10

"If at first you don't succeed, you are running about average." - M.H. Alderson



Warm up:

Agility Ladder hands - 3 mins

Workout:

Passing the open guard/sweep drill - 3 mins

Taking the back/side control drill - 3 mins

Around the head arm hold variations:

Sweep
Take the Back
Arm triangle choke
Triangle choke

Roll - 60 mins

Stretch - Protein shake - Shower

Wednesday, September 1, 2010

Tues 8/31/10

"The only place where success comes before work is in the dictionary." - Vidal Sassoon





Warm up:


Agility ladder feet - 3 mins
Jump rope - 3 mins

Workout:

Brabo choke from reverse side drill - 3 mins

Roll - 1 hour

Stretch - Protein shake - Shower

Tuesday, August 31, 2010

Mon 8/30/10

"The will to win is important, but the will to prepare is vital." - Joe Paterno



Warm up:

Clinch fight - 3 mins

Workout:

Bench press - 8 sets x 5-8 reps

Incline dumbbell bench press holding one up while pressing the other - 3 sets x 8 reps

Seated shoulder press pyramid up & down - 8 sets x 5-8 reps

Super set: Lateral raises - 1 sets x 20 reps
Upward dumbbell rows - 1 sets 10 reps

Tricep press down pyramid up & down - 6 sets x 5-8 reps (last set 30 reps)

Stretch - Protein shake - Shower

Monday, August 30, 2010

Sun 8/29/10

"Great works are performed not by strength but by perseverance." - Samuel Johnson


Warm up:

Jump rope - 3 mins
Weighted shadow box - 3 mins
Shadow box - 3 mins

Workout:

Focus mitts - 3 mins x 10 rounds
Shoe shine on focus mitts - 3 mins
1 -2/hooks/upper cuts - 3 mins

V-ups - 20 reps
Scissor kicks w/medicine ball weaving - 20 reps
Twisting medicine ball throw - 20 reps
Crunches w/medicine ball passing around the legs - 20 reps
Crunches w/medicine ball toe touches - 20 reps

Stretch- Protein shake - Shower

Friday, August 27, 2010

Thurs 8/26/10

"Adversity cause some men to break; others to break records." - William A. Ward



Warm up:


Circuit: - Tire flip - Sledge hammer on tire 20 hits - Tire flip - Sledge hammer on tire 20 hits - Tire flip - Sledge hammer on tire 20 hits

Pull ups - 2 sets x 6 reps

Workout:

Power Cleans - 4 sets x 5 reps

Bent over bar rows - 4 sets x 10 reps

Lower pulley rows with Gi - 3 sets x 10 reps

Bent over dumbbell rows w/chest on bench - 3 sets x 10 reps

Bar pulley curls - 4 sets x 5 reps

Alternating 3 type curls (lower portion/upper portion/full motion) - 3 sets X 12 reps

Reverse dumbbell curls - 3 sets x 10 reps

Wrist roller w/ wrist curls at top - 4 sets x 10 reps of wrist curls

Stretch - protein shake - shower

Thursday, August 26, 2010

Wed 8/25/10

"If you don't do whats best for your body, you're the one who comes up on the short end." - Julius Erving



Warm up:

Jump rope - 3 mins
Weighted shadow box - 3 mins
Savate front kicks - 20 reps each leg

Workout:

Heavy bag - 3 rounds x 3 mins

Thai kicks on heavy bag - 30 kicks each leg

Stretch - Protein shake - Shower

Wednesday, August 25, 2010

Tues 8/24/10

“Dreams and dedication are a powerful combination.” - William Longgood



Warm up:

Jump rope - 3 mins

Circuit: Each exercise 30 secs, no rest in between

Sprawls
Shoots
Frogs
Bear Crawls
Shrimps
Plyo bridge
Technical stand up
Duck walk

Workout:

Kamuras from guard drill - 3 mins
Passing/defending open guard drill - 3 mins
Taking/defending the back - 3 mins

Roll - 15 mins

Stretch - Protein shake - Shower

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