Southern Fried Samurai

chris75025

chris75025

White Belt
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May 8, 2019
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For 2019, my fitness goals are the following:
  • BJJ 2-3x/week
  • Conditioning 3x/week
  • Ashtanga Yoga 1x/week
  • Endurance run 3x/week
  • Weight Watchers 1x/week weigh-in
  • Learn to cook healthy meals
  • Get and stay at 10% body fat
  • Get at least 7 hours of sleep a night
I’m 45, 6’2”, and 197 lbs at the start of this log. To get to 10% body fat, I need to lose around 10 lbs.

The book “Can’t Hurt Me” by David Goggins inspired me to get out of my comfort zone. So here I am . . . ready to kick my own ass.

12 Commandments of Jiu-Jitsu:
ltoEvY1.jpg


Objective for Today: Strength
6 Rounds of the following
  • 4x Incline Bench Press - increased load rapidly each round until 4x was hard, but doable. Ended with weight of 145#.
  • Then, immediately after, max pull-ups (5).
 
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Objective for Weekend: Rest and Recovery
No workouts for the weekend.
 
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What is for Monday
Push ups ?
Bridges?
Some of those Abb kick workout things?
 
Objective for Today: Work Capacity (Noon)
4 Rounds of the following
  • 6x Burpees
  • 6x Push Ups
  • 6x Sit Ups
  • Lat/Pec Stretch
Objective for Today: Endurance (Evening)
  • 5 Mile Run at Easy Pace (Easy = being able to speak in complete sentences)
 
Objective for Today: Grappling
  • BJJ Training
 
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Objective for Today: Work Capacity
  • Squat Thrust Ladder Assessment = Level 4 (52 squat thrusts)
Note:
For the assessment, I start at Level 1 and progress as far as possible up the ladder. Level 1 commences with 10 squat thrusts which must be completed in one minute. I work through the repetitions as quickly as I can – with the remainder of the minute as a rest period. If I'm able to complete the prescribed number of squat thrusts within the minute I move immediately to the next level.

I do this until I'm unable to complete the prescribed repetitions in a minute. I'm then scored on the cumulative number of squat thrusts preformed.

Screen-Shot-2017-03-28-at-5.17.47-PM.png
 
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Objective for Today: Work Capacity
  • 5 Minute Max Reps Sandbag Get Ups + 1 Rep @ 80# = 7 reps
Note: I need to get a sandbag. I made a makeshift one by filling a backpack with 80# of plates. It was awkward, and probably a little dangerous. Regardless, this was a humbling exercise. My core sucks.
 
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Objective for Today: Rest
No workouts for today.
 
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Objective for Today: Recovery
  • Stretching
 
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Objective for Today: Grip Strength
  • Gi Grip Assessment = 55 seconds
Objective for Today: Recovery
  • Stretching
Note:
For this assessment, I hang my Gi Top through a ring or over a racked barbell so that the sleeves are hanging. I set a timer clock to beep every 10 seconds. I then hang from the top of the sleeves near the armpit. Every 10 seconds, I do a row, and come back to the hanging position. I hang on as long as I am able.

The following formula is then how I figure out future workouts. I take my assessment time and a prescribed percentage to determine how long to hang for each round.

5 Rounds
30% Gi Grip Strength Assessment
Rest 45 Seconds between Rounds

If my assessment was 1:40, break it down in to seconds. 1:40 = 100 seconds.
100 seconds x .30 = 30 seconds.
One round will be a 30 second hang from the gi, with a row every 10 seconds. Rest for 45 seconds, and repeat.
 
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Objective for Today: Grappling
  • BJJ Training
Objective for Today: Recovery
  • Stretching
 
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Objective for Today: Chassis Integrity
  • 15 Minute Grind which includes the following:
    • 8x Seated Russian Twist @ 45#
    • 5x Ab Wheel Roll Out
    • 5x Dumbbell Crawl @ 45#
Objective for Today: Recovery
  • Stretching
 
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Objective for Today: Grappling
  • BJJ Training
Objective for Today: Striking
  • Kickboxing Training
Objective for Today: Recovery
  • Ashtanga Yoga
 
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Objective for Today: Strength
  • Body-weight Squats
  • Turkish Get-Ups @ #25
  • Push-ups
  • Lunges
  • Jack-knife Sit-up
  • Wrestler's Bridge
 
Objective for Today: Endurance
  • 5K Run
Objective for Today: Weigh-In
  • Weight = 195.6 lbs
 
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Objective for Today: Strength Training
  • Front Squats (2 sets @ 95#)
  • Overhead Press (2 sets @ 75#)
  • Deadlift (2 sets @ 115#)
  • Turkish Get-up (1 set of 5, each side. I forgot to note weight)
  • Pullups (2 sets of 7, 5)
Objective for Today: Endurance
  • 5K Run
 
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Objective for Today: Grappling
  • BJJ Training
 
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