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Old 02-07-2009, 09:54 AM   #1
Greg Davis
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Default Greg's BJJ & Food Log

Ok here goes a training journal. I'm in my last semester of grad school and back from some time in Australia. Feels like now is as good of time as any to shoot for some grappling accomplishments and get some input from others on my training. Going to make it super detailed when possible.

My basic schedule is during the week to fast in the AM (getting school work done), train in the afternoons (around noon) and then eat a lunch + dinner. Weekends are rest/random days with pretty much whatever comes up.

My goals are maintain weight, increase in strength (squat & deadlift), and primarily get my BJJ blue belt plus a good showing at my club's tourney in April.

Would really appreciate any input especially on how I could optimize my training schedule, weights workouts, and food intake. I'll start off with as much detail as possible for a week or so and then prolly intermittently be more/less detailed.
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Old 02-07-2009, 09:59 AM   #2
Greg Davis
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Friday

(weights + BJJ)

6:00am
out of bed
glass of tea

6:30am
double shot americano

9:00am
glass herbal tea
1 tbsp natural calm + 30mg zinc

10:30am
single shot espresso

11:30am - noon
dynamic warmup
supersets:
1a. deadlift- 5 x 135, 3 x 225, 1 x 315 (felt easy)
1b. 10 x body wt squats, 5 x pistols each leg, 2 x pistols /w 20lb DBs
2a. 12 x 15lb DB press, 6 x 25lb, 2 x 35lb
2b. 2 x attempted subscapularis pull ups, 5 x pullups, 2 x attempted subscapularis pull ups
3. 2 sets of light db lying shoulder raises

*weights sessions limited in time to about 30 mins. Im trying to come up with about 2 routines to throw in on days where I'm not doing BJJ or only an hour of it. subscapularis pull ups were attempts at this exercise.. I was told my upper back is relatively weak so I'm trying to work in some exercises to help there. Don't think I can do enough of these yet to make them effective.

*my bodyweight was at 168 (with gi bottom and t-shirt)

noon-1pm
BJJ
had a jar of herbal tea + 5g creatine

2:30pm
leftovers lunch
big hunk of grassfed beef summer sausage /w mustard
~1cup of yam cubes, baked with olive oil
few pieces of celery
tiny bit of leftover beet/cabbage dish
couple pickles
herbal tea + 2 digestive enzymes tablets + 3000 IU vit d

4:00pm
had a snack with gf when she came home
piece of cheese + small chunk of her grapefruit

6:00pm
dinner- made a round steak dish in slow cooker- disappointed in result
about 3/4 lb grassfed round steak
red cabbage
chicken broth
some leftover fennel-broccoli soup
splash of avocado oil
herbal tea + 3 digestive enzymes + vit C


early night as I was wiped from lack of sleep, in bed prolly around 8.30pm, but had a bitch of a time sleeping. woke up at 1:30am, then once every few hours at least the rest of night. weird as i slept solid every other night this week and was really tired.
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Old 02-07-2009, 06:46 PM   #3
Greg Davis
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Saturday

(rest day, just some walking)

6:30am wakeup
(shitty sleep last night, kept waking up!)
glass of herbal tea

7:00am
double-shot americano

8:00am
walked to grocery store /w gf, about 20 mins each way
hauled back heavy load

9:45am
had a big piece of paleo pumpkin cake gf made (almond flour, canned pumpkin, butter, etc.)

12:40pm
lunch
stir fry of leftover round steak cabbage thing, summer sausage, a carrot, portabella mushroom, onion, garlic, coconut oil
1/2 an avocodo /w lemon juice
herbal tea + 2 digestive enzymes + b vitamins

3:45
herbal tea /w ACV

4:30
went for long walk to run some errands
sampled some high quality olive oils at a specialty store ~4-5 tsps olive oil (no bread)

5:30
herbal tea /w small slice of lemon

7:45
dinner
>1lb roasted pastured pork butt (lots of fat)
~2/3 bunch of broccoli /w butter & olive oil
herbal tea + 4 digestive enzymes + 2000 IU vit D + vit C

doing marking & reading in bed around 10pm
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Old 02-08-2009, 05:24 AM   #4
Derek Simonds
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[QUOTE]I was told my upper back is relatively weak so I'm trying to work in some exercises to help there. Don't think I can do enough of these yet to make them effective./QUOTE]

I like that exercise but I would probably add in rows. I had the same problem and have added a steady diet of rows and it has made a huge difference. Any kind of row, Pendlay, DB, Fat Man whatever you like. I do some type of row 3 out of 4 days that I lift.

Your diet looks dialed in. Best of luck with your goals.
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Old 02-08-2009, 05:44 PM   #5
Greg Davis
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Sunday

was supposed to go to yoga today but had too much reading/marking to do.. so pretty much another rest day. going to aim for 5 days straight training this week then its a road trip to ottawa next weekend.

5:45 wakeup
glass herbal tea

slept a bit better last night but still woke up a few times. woke up feeling pretty awake and not feeling like coffee.

6:30
1 anjou pear
1 kiwi
scrambled eggs (4 xl) in 1 tbsp pork lard
fish oil + vit E + selenium

8:15
random walk

9:00
big piece of pumpkin cake /w butter

12:00
last of summer sausage & some leftover pork butt roast.. > .5 lb /w mustard
romaine salad /w carrots & avocado oil + lime dressing
herbal tea + 1 tbsp CLO + 2000 IU vid D + 3 dig enzymes

4ish
managed to get about 30-45 min nap in between reading stuff.. felt real good

5:30pm
quick wakeup/workout
2 x 15 push ups
1 min front & side planks, 1.5 min ham bridge
then out for a 20 min walk

7:00pm
big dinner..
3 chicken thighs in a baked dish consisting of tomato, bit of leftover canned pumpkin, mushroom, zucchini, carrot, some currants, lots of spices... hmm good
herbal tea + 1 tbsp fish oil + 3 dig enzymes + vit C

in bed reading around 9:30 tonight..
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Old 02-08-2009, 05:47 PM   #6
Greg Davis
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Quote:

I like that exercise but I would probably add in rows. I had the same problem and have added a steady diet of rows and it has made a huge difference. Any kind of row, Pendlay, DB, Fat Man whatever you like. I do some type of row 3 out of 4 days that I lift.

Your diet looks dialed in. Best of luck with your goals.
Thx for chiming in Derek I've been looking at your log too. I think I'll take your suggestion and sub in DB rows.. so my 2 day weights split would look like this:

-----------------------------------------
Squat Day

BB Squat
Single-leg RDLs

Bench Press / Incline Press
Face Pulls

External Rotations

Deadlift Day

Deadlift
Pistol Squats

Overhead Press
Subscapular Pullups

DB Lying In-Front-Face Rotation
------------------------------------------

I wonder about the pros/cons of trying to keep weights workouts separate from my grappling. Mostly for convenience I've been trying to hit weights briefly right before grappling, but I could probably squeeze in AM weights on their own and grappling later in the day.. if I was convinced it would be a lot more beneficial..
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Old 02-11-2009, 05:28 AM   #7
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Monday

BJJ+Wrestling in evening

5:45 wakeup
tea + mag + zinc
*don't think I like having the mag right away.. just doesnt go down great first thing in morning. going to leave it for later in the morning next time.

7:00am
double shot americano + 20 min walk

9:00am
quick exercise session
d/m
1 x 10 fist pushups
1 min front,side, ham planks
30 sec wall handstand hold

12:30pm
lunch
big romaine salad /w some sliced carrot
~.5lb leftover pork butt roast (quite fatty)
2 tbsp avocado oil, lime, mustard dressing
tea + 3 dig enzymes + 4000 IU vit d + B vitamins + 1 tsp fish oil

1:30pm
walk ~15 mins

felt like my meal digested pretty quickly as I was hungry trying to do work in the afternoon
had a glass of tea and planned on just having a snack before training tonight but by 3:30 I figured I'd throw down another meal

3:30
last few slices of pork + 3 eggs
3 romaine leaves + 2 carrots
2 tbsp avocado oil, lime, mustard dressing
tea + 3 dig enzymes + 1 tsp fish oil

feeling kind of full not sure if that 2nd meal was a good idea but we'll see how she goes

5:15
single espresso shot

6:00-8:00 BJJ + wrestling

*ok i might be done with the wrestling class.. it runs later than I like with my schedule.. and tonight at the end the instructor had us run laps over and over it was getting ridiculous.. definitely frustrating as I don't want to run long distances especially at night like that. its too bad the thing i dont like about grappling training is not having control over what you're doing sometimes...

8:30
recovery shake
25g PRO from whey
50g CHO from dextrose
1 tsp maca powder
2 tbsp kefir
cinnamon, clove, nutmeg, cocoa (my usual coffee spice mixture)

*shake went down surprisingly well. doesnt weigh me down at all and felt like it was digested in less than an hour.

10:00PM
*realized i was going to be up late and had another meal cuz i knew otherwise i wasnt going to fall asleep
1.5 chicken thighs with tomato, pumpkin, onion, zucchini, mushroom (lots fat/oil in there)
1 tsp fish oil
tea + 3 digestive enzymes + vit C

*after my training this evening I had some serious news of a close uncle with leukemia (just diagnosed 2 weeks ago) who is tail spinning- I realized this was going to be a long night. sat by my phone for most of the night til going to bed some time after midnight.
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Old 02-11-2009, 05:34 AM   #8
Greg Davis
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Tuesday

5:45 wakeup
felt like i could use lots more sleep but wide awake.. feels like that late meal is still with me..

6:30
espresso

still waiting to hear news re: uncle.. decided to go to the gym and hit some weights before I might be venturing out to the hospital

7:45am
d/m

a. back squat- 10x95,7x135,2x185
b. single-leg RDLs /w DBs- 10x10lb, 6x25,3x40

a. inc press /w DBs- 15x20lb,8x35lb,2x50lb
b. db rows- 15x20lb,8x35lb,3x50lb

2 sets of DB external rotations

1 min each of bridges:front,sides,ham,wall handstands
took about 30 mins

9:30am
1 pear + 1 kiwi, followed ~30mins later /w 3 eggs & little bit of ground pork
tea + 1 tbsp CLO + vit E & selenium

12:30pm
cup of brewed coffee at hospital

3:00pm
double-leg chicken @ swiss chalet
/w greek salad
had a big handful of almonds and a tbsp CLO afterwards at parents house

7:30pm
1 chicken breast fried in lots of olive oil
3 eggs fried in butter
/w frozen stir-fry veggie bag
1 tbsp CLO

in bed late ~midnight, prolly fell asleep ~1am
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Old 02-11-2009, 08:07 PM   #9
Greg Davis
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Wednesday

BJJ in afternoon

6:00am wakeup
glass herbal tea

6:30am
espresso

9:00am
tea + 1 tbsp mag + drop of iodine + 30mg zinc

11:00am
espresso

noon-2:00pm
2 BJJ classes
both pretty intense.. solid rolling

had a jar of tea /w 1 tsp creatine in it during training

glass of tea + ACV when I got home

3:15pm
~2.5 cups (cubed small) roasted parsnips /w basil,thyme,tarragon,fresh parsley,lemon juice,evo
1 can tuna
tea + 3 dig enzymes

as far as PWO root veggies go, im not so sure i digest them very well in big doses (ie. just them and meat). feels heavy and seems to take away my appetite for the rest of the day. as much as i am hesitant to use shakes with whey/sugar in them it might suit me better- a) they digest so quickly so im good to be more productive and get more food in the rest of the day; and b) theyre more convenient and can be downed closer to the end of a glycogen depleting workout. hm i might consider using shakes more while im into these draining grapplign workouts the next little while and see how that goes.

7:00pm
dinner
around 2/3 lb ground beef/pork mixture with onion n mushroom
broccoli tossed in evo+butter
small glass red wine
tea + 3 dig enzymes + vit C

10:00pm
tea + ACV + 500mg GABA

reading in bed by 10:15
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Old 02-12-2009, 05:50 PM   #10
Greg Davis
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Thursday

AM weights session

5:30 wakeup
slept totally solid albeit a bit short on the hours, but sleeping well is what ive been after for a while!

6:15
espresso

7:15
weights workout

d/m warmup

supersets
a. deadlift 5x135,3x215,1x305,1x325 (last set felt pretty maxed, surprised me cuz ive hit 350 a few months ago)
b. 12xlunges,5xpistols,2x(25lb DB)pistols

a. db press 15x12lb,8x20,4x30
b. cable face pulls 15x20lb,9x27.5,5x40

2 sets of 'DB lying side shoulder extensions' (my best description)

took less than 45 mins

9:00am
1 kiwi + 1 small red grapefruit
followed a bit later by 3 fried eggs in pork lard and a piece of cheese
tea+vitE&selenium+1 tsp fish oil

12:45pm
1 can pink salmon
~1 cup parsnips, ~1 cup chopped red cabbage, fried in coconut oil + butter
topped /w bit of evo
* turned out to be a great combination..
tea + 1 tbsp CLO + b vitamins + 5000 IU vit D + 3 dig enzymes


3:30
2 small handfuls raw almonds

5:30
dinner
2 small pork chops fried in coconut oil
few scoops thick (grassfed) ground beef spaghetti sauce (tomato & red wine, onion, spices)
small portion spaghetti squash
2/3 avocado
tea + 3 dig enzymes + 1 tbsp fish oil + 1 vit C tab

in bed early, around 8:30pm reading
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