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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,

Friday, June 24, 2011

Fri 6/24/11 - I'm back...

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

I am done with school for the summer, so my brain can rest.

I told my son the other day that there is no reason why he can't remember stuff he learns in school when he can remember the name of every gun he sees on Call of Duty.

This goes that same for me, I can remember fights, Martial Art styles, and a vast number of techniques I learned years ago, but ask me about Pavlov's Dogs or factoring and I am lost.

My son told me that he likes Call of Duty, that is why he remembers that information. This is true for me also, I remember what I am interested in; but I told him that this proves that he can do it when focused and right now it is important he remembers.

This reminded me of one of my first instructors asking me why I never practiced the knife hand strike with the rest of the class. I told him it was because I didn't like that technique and wasn't good at it. He smacked me on my head and told me that we can't just practice the techniques we are good at/like or we will never grow as Martial Artists. This proved true when the only technique that stopped a better black belt from making me apart of the brick wall was a knife hand to the throat. After the fight was over, my instructor came over to me and smacked me on the head and said "See, I told you that you needed that move!". I wish he could go to school with me.

I'm going to start smacking my son on the head...

Tuesday, March 15, 2011

Mon 3/14/11

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



Warm up:

Stationary bike - 2 mins
Clinch fight - 2 mins

Workout:

Bench press - 5 sets x 5 reps
Incline bench press - 3 sets x 5 reps
Floor dumbbell press - 3 sets x 5 reps

Push press - 4 sets x 5 reps
Dumbbell press/Reverse fly - 3 sets x 10 reps
Lateral raise - 3 sets x 10 reps

Weighted dips - 4 sets x 10 reps
Close grip bench press - 4 sets x 5 reps
Skull crushers - 3 sets x 10 reps

Stretch - Protein shake - Shower

Friday, March 11, 2011

Busy...

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


I haven't been blogging in a while. Between school, work picking up, working out/training, and recently we went on a cruise to the Bahamas, I have been busy. Hope to get back to it.

Thursday, February 17, 2011

Wed 2/16/11

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


Warm up:

Each exercise 30 secs, 1 round

Sprawls on Swiss Ball
Shoot w/bungee
Frogs
Bear crawls w/bungee
Shrimps
Technical stand up
Duck walks
Crab walks

Workout:

Arm drag to harness drill - 5 mins
Arm drag to rear naked choke - 5 mins
Clinch drill - 3 mins
Take down drills - 3 mins

Roll - 5 mins

Lat pull downs - 5 sets x 5 reps
Seated rows - 5 sets x 5 reps
Bar curls - 4 sets x 5 reps
Dumbbell curls/static hold - 5 sets x 12 reps (4 half up, 4 half down, 4 full)
Machine crunch - 5 sets x 10 reps

Stretch - Protein shake - Shower

Tuesday, February 15, 2011

Mon 2/14/11

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


Warm up:

Each exercise 30 secs, 1 round

Sprawls on Swiss Ball
Shoot w/bungee
Frogs
Bear crawls w/bungee
Shrimps
Technical stand up
Duck walks
Crab walks

Workout:

Bench press - 5 sets x 5 reps

Full sit ups - 2 sets x 20 reps

Plank hold - 1 min

Leg raises/scissors - 1 sets x 20 reps

Side crunch - 2 sets x 10 reps

Stretch - Protein shake - Shower

Thursday, February 10, 2011

Wed 2/9/11

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



Warm up:

Stationary bike - 3 mins

Workout:

Bench press - 4 sets x 10 reps

Lat pull downs - 4 sets x 10 reps

Lateral raises - 4 sets x 10 reps

Curls - 3 sets x 10 reps

Tri press downs - 3 sets x 10 reps

Shrugs - 4 sets x 10 reps

Stretch - Protein shake - Shower

Monday, February 7, 2011

Friday, February 4, 2011

"Maybe"

(Sick Puppies)

Maybe I'm a dreamer
Maybe I'm misunderstood
Maybe you're not seeing the side of me you should
Maybe I'm crazy
(Maybe I'm crazy)
Maybe I'm the only one
(Maybe I'm the only one)
Maybe I'm just out of touch
Maybe I've just had enough

Maybe it's time to change
And leave it all behind
I've never been one to walk alone
I've always been scared to try
So why does it feel so wrong
To reach for something more
To wanna live a better life
What am I waiting for?
'Cause nothing stays the same
Maybe it's time to change

Maybe it's hopeless
(Maybe it's hopeless)
Maybe I should just give up
(Maybe I should just give up)
What if I can't trust myself?
What if I just need some help?

Maybe it's time to change
And leave it all behind
I've never been one to walk alone
I've always been scared to try
So why does it feel so wrong
To reach for something more
To wanna live a better life
What am I waiting for?
'Cause nothing stays the same
Maybe it's time to change

Tuesday, January 25, 2011

Mon 1/24/11

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


Warm up:

Jump rope - 3 mins

Work up:

Bench Press - 5 sets x 5 reps

Full sit up - 2 sets x 20 reps

Plank hold - 1 min

Medicine ball twist slams - 2 sets x 10 reps

Dumbbell twists - 2 sets x 10 reps

Stretch - Protein shake - Shower

Tuesday, January 18, 2011

Mon 1/17/11

"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



Warm up:


Each exercise 30 secs, 1 round

Sprawls on Swiss Ball
Shoot w/bungee
Frogs
Bear crawls w/bungee
Shrimps w/Swiss ball
Technical stand up
Duck walks
Crab walks

Workout:

Hang cleans - 5 sets x 5 reps

Squats - 5 sets x 5 reps

Bench press - 5 sets x 5 reps

BJJ:

Pass the guard drill - 5 mins

Open guard drill - 5 mins

Hold side control/get guard drill - 5 mins

Knee on belly/escape drill - 5 mins

Stretch - Protein shake - Shower

Thursday, January 13, 2011

Wed 1/12/11

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


Warm up:

Each exercise 30 secs, 1 round

Sprawls on Swiss Ball
Shoot w/bungee to partner lift
Frogs
Bear crawls w/bungee
Shrimps w/Swiss ball
Technical stand up
Duck walks
Crab walks

Workout:

Open & pass guard drill - 5 min

Keep side control (5 sec) drill - 5 min

Escape side control drill - 5 min

Defend pulling guard from standing - 10 min

Roll - 15 mins

Stretch - Protein shake - Shower

Wednesday, January 12, 2011

Mon 1/10/11

"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



Warm up:


Each exercise 30 secs, 1 round

Sprawls on Swiss Ball
Shoot on 100lb heavy bag w/bungee
Frogs
Bear crawls
Shrimps
Technical stand up
Duck walks
Crab walks

Workout:

Open guard drill - 5 mins

Pass guard drill - 5 mins

Anaconda choke drill - 5 mins

Darce choke drill - 5 mins

Pull guard and defense drill - 10 mins

Roll - 15 mins

Bench press - 5 sets x 5 reps

Hang cleans - 5 sets x 5 reps

Squats - 5 sets x 5 reps

Stretch - Protein shake - Shower

Sun 1/9/11

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

Warm up:

Jump rope - 3 mins

Workout:

Each exercise 30 secs, 1 min rest between rounds for 3 rounds

Sprawls on Swiss Ball
Shoot on 100lb heavy bag w/bungee
Frogs
Bear crawls
Shrimps
Technical stand up
Duck walks
Crab walks

Stretch - Protein shake - Shower

Sat 1/8/11

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




Warm up:

Jump rope - 3 mins
Agility ladder - 3 mins

Workout:

Bench press - 5 sets x 10 reps

Squats - 5 sets x 10 reps

Bent over rows - 5 sets x 5 reps

Full sit ups - 2 sets x 15 reps

Plank hold on Swiss ball - 90 secs

Medicine ball twist slams - 1 set x 10 reps

Dumbbell twists - 2 sets x 10 reps

Stretch - Protein shake - Shower

Thursday, January 6, 2011

Wed 1/5/11

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


Warm up:

Agility Ladder - 3 mins

Workout:

Dead lift - 5 sets x 5 reps

Push press - 5 sets x 5 reps

Smith Machine shrugs - 5 sets x 5 reps

Full set ups - 2 sets x 15 reps

Plank hold/swiss ball - 2 min

Dumbbell twists - 2 sets x 10 reps

Stretch - Protein shake - Shower

Tues 1/4/11

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



Warm up:


Jump rope - 3 mins

Workout:

Each exercise 30 secs - 1 min rest between rounds - 3 rounds

Sprawls
Shoots
Bear crawls
Frogs
Shrimps
Technical stand up
Duck walks

Stretch - Protein shake - Shower

Tuesday, January 4, 2011

Mon 1/3/11

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


Warm Up:

Each exercise 30 secs:

Sprawls
Shoots
Frogs
Bear crawls
Technical stand ups
Duck walks

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

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