[Derek Simonds]

Day 16 Wednesday

5:45 cell mass creatine, 1/2 BCAA
6:45 kashi go lean crunch, lo fat milk
7:30 banana
9:45 recovery drink
11:00 chicken breast, 3 oz mushroom pasta
2:00 6 oz turkey breast
4:00 6 oz steak, apple
6:30 started on 32 oz powerade
8:50 16 oz lo fat chocolate milk, cliff bar, water
9:30 cell mass creatine, 1/2 BCAA
10:00 chicken breast, wheat tortilla with moz cheese

Workout
My knee feels pretty good today even after grappling last night. It is definitely not right yet but getting there.

6 X 6 85 lb's push press
4 X 6 pull ups almost up to 6 reps across from there watch out weighted here I come
6 X 6 105 lb's incline
3 X 10 155 lb's SGDL (I wanted to get in some additional legs and back but am still worried about the knee)
3 X 10 back extensions

BJJ
6:30 to 7:30 Fundamentals, good class worked with the biggest guy in the class on bear hug defense and Gi collar chokes. My neck is sore.

7:30 t 8:45 Advanced, must have been Gi choke night worked another choke from open guard where you reach under the neck grab collar and squeeze in with your other elbow. Painful. Actual grappling was different tonight we lined up 2 across and went for 3 minutes at a time with 1 minutes break switched partners and went again. Non stop for 30 minutes it was intense. I ended up wrestling every blue belt on the mat. I landed a couple of subs and got caught in a vicious omoplata by a guy named Vanderlei. Great night of training.