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

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

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.

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" Corrêa. 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!

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