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Name: Jose
Birthday: 7/23/1967
Gender: Male
Interests: searching for insight
Expertise: technical sales
Occupation: Consulting
Industry: Research
Message: message me
Member Since:
11/28/2003
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| I haven't been on the internet for some time so I couldn't do this daily so I just cut and pasted from a word document I was logging on. Anyway, here's the notes:
"Friday – January 5
Before dawn, I did my normal short run to the gym. Did core workout #2: 5 sets of V-Ups, . Did v-ups with a six pound medicine ball in
sets 4 and 5. Did Russian twists with
six pound medicine ball. High rep set of
chinnies (25-30 reps). To improve on V-Ups
I should use better form and a heavier medicine ball. Same on Russian twists. I was supposed to do a GPP workout, but ran
out of time in the day. Really I think I
pussed out a bit. Must keep focused.
There are times when I think about my presence in the
gym. There are those people we know that
are total gym rats, they never get mentally tired of being in the gym. They get fatigued during the exercise, but
then they continue on to the next set. I
get fatigued and after a certain time, I don’t want to be in the gym anymore,
it’s sort of a mental fatigue. My mind
searches frantically for an excuse to quit.
I eventually alight on one and justify my departure.
Once recently, I was resting after
my workout – just sitting there daydreaming, and my boss walks in. He makes a crack about my slacking and I silently
curse myself for slugging out. He didn’t
witness me working the heavy bag like it was my bitch. Oh well, it’s bound to happen.
Saturday – January 6
Long run – that’s it.
I just never got to doing the GPP workout I needed to do. I resolve to do it the next day.
Sunday – January 7
Long run early in the morning. Did my GPP workout with my older son and
worked on his basketball skills. He is a
natural left hander and wanted to work on his right hand drive. He has an excellent basketball mind, the
ability to see the whole floor, and a nice shot. The problem is his level of athleticism. He is not strong, fast, or quick. He doesn’t jump as high or far. He has to depend on his mind and his vision. Ordinarily, he exploits his talents and fares
well. The problems occur when he
attempts to overplay.
Monday – January 8
Warrior’s Challenge – work capacity
Tuesday – January 9
No run – boxing workout: 1 x 3 minute round of jumping rope;
1 x 3 minute round of shadow boxing; 1 minute jump rope; 3 minute shadow boxing
against elastic band; 1 minute jump rope; 3 minute round of long range
punching; 1 minute jump rope; 3 minute round of short range punching (power
punching and elbows); 1 minute jump rope; 3 minute round of kickboxing. Then worked on some open hand strikes and
knees. I did half a core workout and
some forearm work. Wednesday – January 10
Long run – strength workout #2.
From Thursday, January 11 to Tuesday, January 16, I worked out but I don't remember what I did.
Wednesday – January 17 – long run/
Thursday – January 18 – short run/core/strength
Friday – January 19 – long run
Saturday – January 20 - slacked
Sunday – January 21 – GPP workout
Monday – January 22 – Run/Sweet 16 workout
Tuesday – January 23 – Strength training workout #8, Run and
core workout." I'll try to be more consistent now.
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| Did a longer run today at 5am. Went for about 3 miles. I think I'm daydreaming too much during these runs. The thing is I do my best thinking during these times. The morning is so beautiful where I live. It's dark but at this time of the morning, it's actually warmer than after the sun comes up. I think it has to do with the sun convecting the air or something. In any case, the deer are running about in great numbers and there is no traffic on the streets. It's really the ideal time to run. The only problem is that it is too damn early. I cannot push my creaky knees and bones. The greatest benefit of running at this time of day is calorie burning, metabolism jump-starting, and mental discipline. In reality there is no intensity going on.
I think I'm getting used to the strength exercises. I did strength workout number one. I did 1-arm dumbbell clean and presses (55 lbs). I know this isn't much weight but gradually I'm increasing the weight. That's 4 sets of 3 reps each, 90 second rest between sets. Next was 1-arm dumbbell snatches (65 lbs). Again, 4 sets of 3 reps. The next was a complex pair of weighted one legged squats and glute ham raises. I did the squats with 25 pound dumbbells. These weren't the pistol variety but the ones that look sort of like a romanian deadlift. I cheated like crazy on my glute ham raises by first flopping on the downward movement and then pushing off the floor with my hands to get to the up position. This pair was done 4 sets each of squats (5 reps each leg) and Glute-Hams (5 reps). Finally, I did a complex pair of weighted pull ups (5 reps) and weighted pushups (15 reps). I don't have a weight vest for the pushups, so I had my son push down on my shoulders.
After that I did some hanging leg raises (3 sets of 20), and some ab rollouts. Again, I'm not yet strong enough to do these standing, so I do them on my knees. I do start in the standing until I can't hold it then I drop to my knees to finish. Sorry that's so pathetic.
I went on to do some neck exercises, my son provided some resistance again. I included some neck bridges.
The best time I had though was doing some boxing training with my son. We drilled hard on defensive lateral movement. He put on the gloves. I threw some jabs, crosses, and hooks. He knows the defensive parries and a two punch counter for the jab to the head, jab to the body, the cross (to the head and to the body), the hooks of either hand (head and body). Today, I wanted to emphasize the accompanying footwork to the hand and body defense. I taught him to move laterally off line but at a 45 degree angle, such that he could deliver the counters.
Mechanically, he understands the concepts, but in execution, he doesn't use his eyes enough. It's really a mentally lazy habit. He just grooves himself in the drill, instead of trying to read the offense. This is common for young students. I was impressed with his power, balance, and comprehension of my instructions. As all students are, he was initially over concerned with delivering power, I corrected him and instructed him to touch fast not hard. I showed him the rhythm - syncopated instead of regular: bang-BANG instead of BANG-BANG. He may get this yet; at 10 years old, there may be hope.
For TV time, I did plyometric holds. I love these because they are quick and intense.
Today's diet was okay, but I missed my 10am meal. I ate breakfast at 6am (the usual-eggs and oatmeal), snack at 8am (protein shake), lunch at 1pm (pork and sauerkraut), snack at 4pm (pecans and meat and cheese) and dinner at 6pm (chili). It's 944pm and I'm starving. I'll just drink water.
Today I weighed in at 167 lbs. I'm determined to get to 155.
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| Started today with a short run to the gym (1.5 miles) and
then a core workout consisting of flags, side bends, supermans, and medicine
ball throws (against a wall). I did 5
sets and ran back. I attempted some
interval running, but at 5am in the morning, I am biorhythmically out of sync
to do it. I did not really achieve
adequate intensity on the running.
In the afternoon, I did a good shoulder warmup to precede
some shadow boxing and heavy bag work. I
did a round of shadow boxing then during the one minute break, I jumped
rope. I followed with a round of shadow
boxing with elastic band resistance. The
resistance is felt in my legs as the bands attaches to a fixed point in the
wall and to my waist. I pull against it
while shadow boxing. I then continue to
do rounds on the heavy bag alternating with rope jumping in the breaks. I did long range punching, short range power
shots, and then kicking. I incorporated
knees.
For TV time, I did one minute plank holds (to include side
planks) supersetted with knuckle and fingertip pushups. Four sets of these in all.
Diet was reasonable today.
Breakfast was oatmeal, hard-boiled eggs, juice and coffee. 10 am snack was cheese, pecans and a few
slices of pork. Lunch was left over pork
chops with broccoli. I missed a 3pm
snack. Dinner was chicken, rice, and
broccoli. I think I had one chocolate
chip cookie in there.
Honestly, I think I’m sort of an extroverted exerciser. I seem to get more out of my training when there
are other people around. I guess I don’t
want to appear weak in front of others by quitting on sets or reps, so I’ll
generally perform better. I do like
having the gym mostly empty so I’m not waiting for equipment or anything, but
it does help to have at least a few people in the general area.
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| I was a bit disappointed about this fight. Not the result, but the overall quality of the interaction. I was shocked to see Tito attempt the single leg takedown from the outside range without any setup. I thought he should have entered on a punch-kick combination or waited to shoot as a countering response to Chuck's combinations. I was further chagrined to see Tito attempt it again after failing once and paying a heavy price for it. He seemed to lack the aggression he is known for. The announcers (Mike Goldberg and Joe Rogan) seemed legally bound from impugning Tito's conditioning (endlessly prattling how Tito's work ethic is beyond reproach), but it appeared to me that Tito was sucking wind big time and he had that look of fear in his eyes. Chuck, on the other hand, was supremely confident and stalked Tito like a hungry predator. Although Chuck held his hands low slung, he seemed impregnable.
I fully appreciate the power Chuck has in his fists - he has the unique ability to knock his opponent down by punching him in his arms - and so I can't fault Tito for experiencing the dread of pain and death once he felt the power. From a tactical point of view, you've gotta believe that over the course of the fight, in the later rounds, a lot of the sting of Chuck's punches will dissipate. The only chance is to get Chuck in a functional active guard in which you are machine gunning submission attempts and not just defensively resting. Randy Couture made some really salient points about how he tried to get Chuck backed up on the fence. It would be difficult for Chuck to sprawl back and then you should work an inside trip or throw and get him to the ground. The problem is you are going to have to eat one or two punches in the process. But the alternative of shooting from the outside seems to be a low percentage tactic.
There is no doubt about how Chuck Liddell is going to come at you. He will not change what is not broken. The only solution in this regard is to be a superior striker. There is none in MMA today.
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| Well, I've finally returned from a layoff of two weeks or so. Except for a day of snowboarding, some running days, and one long basketball session, I've done no intense, focused strength or physical preparedness training. I've filled my days with non-stop gnoshing on christmas sweets and holiday complex carbohydrates. I've had an egregious amount of chocolate.
Anyway today was the first day of training. I started with a short run in the early am. Later in the day, I did a "Magic 50" (one-arm dumbbell snatch [5 reps each arm], one-arm dumbbell swings [5 reps each arm], burpees [10 reps] done as a set - 60 seconds rest between sets - 5 sets). I then did two rounds of jump rope and two rounds of shadow boxing. After that, mini-workout on neck. In the evening while watching TV, I did a forearm mini-workout with a Joe Weider forearm trainer and a hand gripper.
One thing I wanted to do but forgot was a couple of pull up sets, which I now believe I can do everyday with no harm.
My goal for this year is to maintain a 155 lbs fight weight, while increasing strength and overall athleticism. The first thing I have to do in the short term is attain the 155 lbs level from my current 168 lbs. I want to a achieve that in seven weeks. Is this possible? I don't know. The biggest obstacle to my success is diet. I have to stay away from the sweets. I have to drink more water and include some small meals at 10 am and 3 pm. No late night munchies. This stuff is killing me.
I saw a video of Chuck Liddell's training and in it he was doing some interesting things in the plank position. For example, he had a pile of weight plates on his left side while he was in the plank position. And while remaining in the plank position, he moved a plate (maybe 5 lbs) from his left side to his right side. That looked like a very functional exercise. I'm gonna try this.
Tomorrow is intervals and core training.
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