Southern Fried Samurai

Objective for Today: Strength
  • Barbell Complex
  • Instep Stretch
Note: 1 Barbell Complex = 6 reps each of dead lift, bent over row, hang power clean, front squat, push press, back squat and push ups.

Objective for Today: Endurance
  • 5K Run
 
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Objective for Today: Grappling
  • BJJ Training
Objective for Today: Recovery
  • Stretching
 
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Objective for Today: Striking
  • Kickboxing Training
Objective for Today: Recovery
  • Ashtanga Yoga
 
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Objective for Today: Endurance
  • 5K Run
Objective for Today: Weigh-In
  • Weight = 194.2 lbs
 
Objective for Today: Strength
  • Bench Press (3 sets of 5 reps @ 165#)
  • Bent Over Row (2 sets of 10 @ 95#)
Objective for Today: Endurance
  • 1 minute run @ 170+ bpm
  • 30 minute run @ 130 bpm
Objective for Today: Grip Strength
  • Gi hang for time (10 seconds)
Objective for Today: Recovery
  • Stretching
 
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Objective for Today: Strength
  • Pushups (4 sets of 20 throughout day)
  • Situps (4 sets of 20 throughout day)
Objective for Today: Endurance
  • 30 minute run @ 130 bpm
Objective for Today: Striking
  • Kickboxing Training
Objective for Today: Grappling
  • BJJ Training
 
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Objective for Today: Strength
  • Pushups (4 sets of 20 throughout day)
  • Situps (4 sets of 20 throughout day)
  • Deadlift (3 sets of 7 reps @ 185#)
  • 4-way Isometric Neck Presses
Objective for Today: Endurance
  • 30 minute run @ 130 bpm
  • 1 minute run @ 170+ bpm
Objective for Today: Recovery
  • Stretching
 
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Objective for Today: Rest and Recovery
No workouts for today.

Note: I realize that my habit of getting 6 hours of sleep (if that) is not enough. I made an effort to do 8 hours last night and it has made all the difference. 8 hours of sleep is something I'm going to work on moving forward.

I'm in my mid-40s and don't recover like a 20 year old. Gone are the days where I go hard every day, sleep haphazardly, and not think too hard about diet. But even though I need to be more mindful with my fitness as I age, I am also in the best shape of my life.

I would kick my 20-year old's self's ass (which I wish I could some days).
 
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Objective for Today: Strength
  • Handstand Push-up (2 sets of 9)
  • Pull ups (3 sets of 5)
Objective for Today: Endurance
  • 30 minute run @ 130 bpm
  • 1 minute of burpees (17x)
 
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Objective for Today: Rest and Recovery
No workouts for today.
Objective for Today: Weigh-In
  • Weight = 195.6 lbs
Note: I'm up a pound from last week. I'm on Weight Watchers maintenance and at 13% body fat. I'm at a healthy weight for my height (6'2"), but I don't want to just be healthy. I want to have athlete measurements.

I would like to try some BJJ competitions in the future, and am shooting for a Middle Weight Class (which has a top weight of 181 lbs). It's really difficult to lose weight, though. My body wants to stay around 12% - 13% body fat. I'm going to have to really zero in on my eating habits to drop weight.

Here's my eating plan (it'll look something like this):
  • 3 eggs and 2 pieces of bacon
  • Protein shake (Genepro) with berries and 1 banana
  • 150g chicken with 2 cups of salad
  • Protein shake with mixed berries and a small handful of almonds
  • 150g chicken, 1/2 cup cooked basmati rice, 2 cups mixed vegetables
I'll keep you posted. We'll see what happens.
 
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Objective for Today: Grappling
  • BJJ Training
Note: One of my classmates (who happens to be a neurosurgeon) asked if I've ever had a stroke. The reason he asked is because I have nerve damage on the right side of my face. It's very subtle -- only those in the field of neurology seem to notice. Nevertheless, when folks notice, it does tend to bring up all kinds of insecurities and stuff from the past.

The answer to him was, no -- I didn't have a stroke. What I had was a genetic disorder called Craniosynostosis. I was born with it, and it required me to have head surgery at age two. The disorder left me with some nerve damage in my face, Hepatitis C (which I've treated recently with a drug treatment known as Harvoni), scars, and head deformity (which thankfully, is covered by a mop of hair which I still have in my 40s, God bless).

From all this, you might think I look like Frankenstein's monster. Truthfully, I don't. Most would never notice any of this. I'm a badass stud :) However, when folks do notice, it brings up "my stuff."

We all have "stuff." It's the cards we're dealt with. How we play them is up to us.

One of the things I love about BJJ is that it forces me to face things totally out of my comfort zone. Not only physically, but emotionally and spiritually as well. The fact that my classmates and I are close enough to ask questions about our most intimate and personal stories, and I can answer them -- is incredible.

This is just a thought for today after a hard class of drills and technique practice.
 
Objective for Today: Strength
  • Bench Press (5 x 5 @ 170#)
  • Bent Over Row (3 x 10 @ 105#)
Objective for Today: Endurance
  • 30 minutes cardio at 130 bpm
  • 2 minutes cardio at 170 bpm
 
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Objective for Today: Grappling
  • BJJ Training
 
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Objective for Today: Strength
  • Deadlift (4 x 7 @ 195#)
  • 4-way isometric neck presses
Objective for Today: Endurance
  • 35 minutes cardio at 130 bpm
  • 2 minutes cardio at 170 bpm
 
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Objective for Today: Weigh-In
  • Weight = 193.2 lbs
Objective for Today: Grappling
  • BJJ Training
 
Objective for Today: Strength Training
  • Handstand Pushups (3 x 10)
Objective for Today: Endurance
  • 35 minutes cardio at 130 bpm
  • 2 minutes cardio at 170+ bpm
 
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Objective for Today: Striking
  • Kickboxing Training
Objective for Today: Strength Training
  • Pullups (5 x 5)
Objective for Today: Grip Strength
  • Hold from chain
 
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Objective for 7/12 to 7/19: Rest and Recovery
I'm on vacation for the week.
 

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