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So like raptor, I have been getting into a new workout schedule and keeping up with my good diet.  As anyone who has read my blog knows im really into mma and do bjj myself.  I decided I might as well start semi training like a fighter as I'm still young enough to get into it someday if i wanted to because i absolutely love it.  My end goal is to have a fight before 2012 at which point im hopefully a purple belt in bjj and have some standup under my belt.  I dont have any high expectations out of this, its just something to keep me motivated that im interested in and would semi like to pursue.  I dont have any pipedreams of being in the UFC or anything, would just like to have some amateur fights or maybe fight on some small cards a few years down the line.

anyway, here is my routine and my diet the past few days:


monday:
woke up 10 am.  did a 15 minute stretching/ab workout when i woke up and drank 8 ounces of water.

11 am:  ate bowl of oatmeal with raisins and some milk for breakfast. 

12 pm:  gym.  i have been toying with some non isolation workouts these days.  i used to do my lifting in a 3 day rotation of back/biceps day 1, chest/triceps day 2, legs/shoulders day 3, but now im working on something that is a bit more full body and better for fighting. 

-15 minutes of stretching/abs.  a lot of focus on knee/hip/groin flexibility
-3 sets of 10-20 dips.
-3 sets of 5-10 pullups
-3 sets of hang clean, 10 reps, doing low weight for now
-3 sets of the fedor bar workout.  not sure what its called, but basically you hold a bar in front of you about shoulder height with your palms facing downward and do quick standing bench press type stuff.  i do 3 sets of 40-50 reps with 25-30 pounds.  its in the video below at the 2:43 mark

http://www.youtube.com/watch?v=lgDj-Gbcig0

-some ab workouts with the large bouncy balls and captain's chair type stuff
-3 sets of jump rope, 2 minutes each set
-5-10 minutes of rowing
-some heavy bag work, mostly leg kicks and some boxing.  my right leg kicks are pretty good, but my left leg is like a limp noodle.  i expect that to improve as my legs get stronger and my flexibility improves but its not that important as im a righty and my legkicks will mostly come from my back leg.  i dont have much formal training with striking outside of some boxing, but i am going to add some boxing/kickboxing/muay thai later in the year.
-a little bit of other cardio, running or bike or something like elliptical.


3pm:  ate some chinese food.  had a lot of string beans, brown rice, chicken and snow peas, some lentils and sesame chicken. 

4-8 pm:  got really lazy and watched a few episodes of the wire season 1.  its on hbo ondemand so i might as well rewatch the whole series.  definitely one of my top 3 favorite series of all time.  did a little stretching while i watched the episodes.  ate some dried raisins, cranberries and an orange.

8pm-330 am:  played the 100r, ftp 150, stars 150 and ftops 1k.  got pretty deep in ftops 1k and cashed for some insignificant amount.  was pretty frustrating cause i was 1 tabling it and watching slumdog millionaire (which is excellent i might add) and had a pretty good stack but got coolered in a spot that is standard by todays aggro standards (raised btn with 99 40bb deep, bb 3bet and i shoved ran into KK).  during breaks of the tournament i ate a banana, another orange and some more raisins/cranberries.  i need to throw some nuts in here to add some fats and a little protein.

then did another 15 minute stretch/ab workout before bed at 4 am


tuesday:
woke up at 1230 pm so i couldnt go to the early bjj class.

1230:  breakfast, ate 3 eggs, a few slices of ham, 4 slices of marathon bread (its this whole wheat bread with lots of nuts/seeds on the outside)

130pm:  gym.  did same workout as yesterday.  im going to change this though.  since im doing bjj 3 times a week im going to do the full body workout on the same days as bjj and 3 days of my old isolation routine on my bjj off days.  that way i will still build some muscle as well as developing my fast twitch muscles and correct muscles for fighting

3pm:  blog entry ldo

4-6pm: going to watch gran torino and do some stretching and eat some high fiber cereal with milk a banana and some dried fruit.  i dont take any supplements like david does, i used to do the whey+yogurt+fruit+milk protein shakes but nowadays i just eat some protein after a workout (either eggs or tuna or cereal+milk or something with chicken and lentils).

730-930:  bjj

late night:  probably will put in a session and sweat my horses who are hopefully crushing ftops events and stars 1ks.  going to eat the leftover chinese food from yesterday along with some more fresh fruit and dried organic fruit.


here are my isolation workouts that i like to do on the non bjj days:

chest/triceps day:
-3 sets of dips
-5 sets of bench 8-20 reps.  i do mostly lightweight higher rep stuff nowadays.  generally do a warmup set of 20 reps by 95 pounds.  then do 12 reps of 115, 8 reps of 135 twice, and a cooldown set of 95 pounds again.
-3 sets of 10 incline dumbell bench. 
-3 sets of 10 flys
-3 sets of 10 cable crossovers
-3 sets of 10 rope pulldowns
-3 sets of 10 tricep extension (using the cables from before,  start it above my head and i extend it outwards)
-3 sets of 10 skullcrushers
-abs/stretch
-cardio


back/biceps day:
-3 sets of pullups
-3 sets of seated rows
-3 sets of lat pulldowns
-3 sets of free motion pulldown
-3 sets of free motion rows
-3 sets of reverse hammer press stuff (some machine in the gym)
-3 sets of 21 (7x7x7 bicep curl things)
-3 sets of hammer curls
-abs/stretch
-cardio


legs/shoulders day:
like david i have some problems with my shoulders from baseball, so i cant do super heavy stuff and just do really light workouts.

-3 sets of hip abductors
-3 setes of hip flexors
-3 sets of dumbell squats
-3 sets leg extensions
-3 sets leg curls
-3 sets leg press
-various light shoulder exercises with 10 pound dumbells, upright rows and free motion military press stuff.
-abs/stretch
-cardio


so ill have 6 days of lifting/gym stuff, 3 days of bjj, and 1 day off probably where ill do some running and a lot of stretching throughout the day.



any comments on the workouts or my diet or things you would add/delete from all this are welcomed.  my friend told me it looks like i dont take in enough calories, but thats really not the case.  just thinking about my diet.  today i ate 4 slices of bread 3 eggs 2 glass of oj, some ham for breakfast, just ate a bowl of cereal, cranberries a banana and 2% milk, later will eat some more fruit, leftover chinese and some nuts, so im guessing i probably take in like 3000-3500 calories a day between fruit, tea, oj, milk, cereal, bread, nuts etc.

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