9.19

Today is simple - 3 Workouts - 1 hour each.

#1
5 mile run - 49.23 min.

#2
Different 300 routine to work explosiveness, speed, stability.
2x5 min rounds of Jump rope - then

50 Kettlebell swings
50 (25 ea. arm) Hang Clean to press
50 (25 ea. arm) One leg dealift
50 (25 ea. arm) Woodchops with Kettelbell
50 (25 ea. arm) Turkish Getups
50 Pull ups

Then stretch Shadow box sprints and ladder drill for foot movement.

#3
10x five rounds Boxing, Muay Thai
1 Jump Rope
4 Boxing
5 Muay Thai

Feel strong

9-18

Day was really stressful - body extremely fatigued - again, the golden rule is listen to body. So eat clean, train others and rest.

9-17 Workout B

Planned on jog then springs to beat the rain but felt so good I decdied to keep running.
Found a new trek which after tracking with car is 5.2 miles long and has 4 1/4 mile inclines with 4 1/8 mile hills. I made it round trip in 52 min. I know that is slow but did not run it for speed I was running slow pace for more fat burn. Here is my "priceless":

Trying to beat rain(but did not) for 5 mile run = healthy body
Getting home and weighing self in wet jogging gear = 251lbs.
Taking gear off, getting hot shower, stretching, drying off well - reweighed at 234lbs. =

PRICELESS

9-17 Workout

Did not run yesterday - body was tired, listen to body is golden rule. Today is "Let's Get It" mode. Going to jog 1 mile then 3x5min 40 yard sprints. Here is what that will look like:

Jog 7-8 min mile
rd 1
Jog
Backward sprint
Carioca Left
Carioca Right
Skip with height and distance
Sprint til 5 min is up

30 second rest / repeat

then my 1,2,3 step
100 Push ups
200 Squats
300 Hundred situps

Hope you are trying some of these workouts. Let me know what you think afterwards......

Sunday - Sept. 16th

Easy day today. Had my "cheat meal last night" at PF Changs - woke up Sunday at 238lbs. Just going to run for an hour today at 5mph just to relax the body. Lots of rest today.

Friday workout - weight 238

toaday is grundge day - I don't like anybody and I am tired. I woke up at 6am and went back to sleep to 10:30. I am realizing that i HAVE to get more recovery time as my body is saying bad things to me.

I did not work out till about 3:30.

grappling 3:30-4:30
boxing/Muay thai 4:30-6
running 6-7:15

Thank You and good night

Thurs. 13th - Evening Workout

Alright eveing workout was harder then what i wanted it to be but it is what is needed to prevail.

3x5 rounds of jump rope
(300 Workout Routine) x 2
25 Pull up
50 Deadlifts at 135lb
50 Pushups
50 Clean & Press at 70lbs
50 Box Jumps at 18 in
50 reverse flies
25 pull ups

The goal with this is time - I got everyting done in 15 min. on both sets. Sucks badly but well worth the effort.

Jog 2 miles.

Thurs. 13th - Afternoon Workout

Wow, feeling strong even though my nutritionist dows not like me - lol. Had lunch little over an hour ago. Noon workout is boxing and Muay thai. doing 20x5 minute rounds.
rd 1-3 Jump rope
rd 4-6 Calestinics from yesterday
rd 7-10 Shadow box - Boxing and Thai
rd 11-13 Power Combinations on Bag
rd 14-17 combinations with Sprawls
rd 18-20 more shadow box

Thurs. 13th - Morning Workout

Morning back to the sprints:
8.5 minute mile
Stretch for 10-15 minutes
4 quarter mile sprints
rest for about 10 min while stretching.

3x5 rounds
rd 1 - 10 pushups/10 squats
rd 2 - 10 situps/10 crunches/ 10 bicycles
rd 3 - shadow box

Wed. The 12th

Traveling and doing the press conference in Dallas, did not have alot of time to workout out so I just stuck with running in the morning - about 1 hour.

5pm Workout

after the flgiht and personal issues that i have going on - my head is not really in to traiing but I have a goal in mind so everything else is second.

In the hotel Texas, the workout room was pretty full so...............

I ran for 30 min. at 6 mph

then went to the room .......

3 - min rd.
rd 1
10 p/u - 10 squats
rd 2
10 jumping jacks - 10 skip knees
rd 3
shadow box

Stretch for 10-15 min

5am Workout for 9-11

Weight 244lbs. 5 lbs already - woohoo (in reality this is bu!!sh!t - I am not happy one bit). I need artery clogging foods.

I missed this mornings workout so I am getting it up now.

Today is 9/11 and I reflect on the day of the attack. I was in the air going to JFK to go to Ubekistan (sp). Needless to say that i did not go regardless of the purse amount that they offered (my original purse was 8k and they ended with 50k and my wife 10k) she was a big reason i did not go. At the time I debated on going but then on the 17th-18th the country broke out in civil war so I would had to swim home with my underwear full of money. Anyway, I head to texas today for the press conference;

I am trying to get my head straight as to what to say - in reality I am at a point where i have nothing to lose so with this fight is going to be MANDATORY that someone gets carried the fu$k out. On paper i know I am the underdog but that means nothing. I have this renewed sense of confidence and i feel like that i have nothing to lose and EVERYTHING to gain - so WTF.

ran for 1 hour @ 5 mph pace.

5pm workout

Okay with training and teaching classes things are getting a little rough. I did take a 30-45min power nap just to refresh. Now this workout is more intense and short.

10 - 5 Min rounds

rd 1
Jump rope
rd 2
10 p/u 10 squats
rd 3
crunches
rd 4-7
Muay Thai bag work with intermitent sprawls - min 300 contacts with bag per rd.
rd 8
8lb medicine ball with skip press / skip push (10 each)
rd 9
quater mile sprints on tread mill at highest speed w/ 30 second rest
rd 10
shadow box

stretch for 10 min.

I average 1.5 - 2 gallons of water a day and do electolite replacement. Supps are a good Amino and Daily Vitamin

For dinner i had a chicken breast, 5 oz of green beans, and a quarter of a cantelope.

Life Sucks........................

9:30 Am Workout

Training at Colorado BJJ for an hour and a half. I trained stand up with Oscar Martinez - intense Muay Thai training. The hardest thing about being an aged fighter is realizing that you don't know everything and there are times that you need to STFU. Oscar pointed out everything i tell the guys i train not to do - old pro, bad habits, all equats to a loss. So I picked up, listened up and felt better about training. Tired as hell but going to go full blast with Oscar.

Finished with protein drink and aminos.

5amTraining

With a nutritionist governing my diet I now have all of the tools in place to train effectively for my upcoming fight on October 13, in Dallas, Texas. I will post my daily training regimen on here with my diet and show a step by step process of training and weight cutting. I will also list my training team and sponsors. Since today is the first day with "everything" in place i will begin my blog here - the biggest hurdle to overcome is to go from 240 to 205 in four and a half weeks - HEALTHY. Difficult but not impossible.

Day 1 - 9.9.07 / 249lbs.
5am
Jog 2 miles
3x5min - 40 yard sprints with 60 second rest
5 min. 10 Push-ups/10 Squats
5 min. crunches
5 min. shadow boxing
10 min stretch.

7 egg whites
2 tablespoon natural peanut butter
1 banana
2 cups coffee

I am strong and awake - focused. Watching video of opponent - will announce name after press conference on Tuesday.