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Old 04-11-2009, 07:00 PM   #1
Jon Brody
Join Date: Apr 2009
Posts: 73
Default Mission (Re)Birth: I want it all....just no rote endurance malarky(!)

Monday is the first day of the rest of my physical life! 6'0'', 23, ~205lb (will get pseudo-official # Monday morning), BF is like ~16%....kinda flabby....I might have my parents take some pics tomorrow just for reference and a visual.

Goals: become a BJJ beast, eventually get back to boxing/MT and compete MMA. I wanna be wicked strong and explosive, with metcon ability focused on ridiculous density training and heavy weight, shorter duration. CFEndurance type stuff is about as appealing to me as shaving my balls with a switchblade; that said, workouts like FGB, Murph, et. al. are pretty friggin' sweet and I'd like to be reasonably proficient at them and at the very least do battle with em' from time to time. Gymnastic work really intrigues me, but static moves aside, that's a future goal I'm not going to prioritize.

My diet is 17block Zone w/ Paleo + dairy parameters. Bulk of carbs and most dense carbs allocated to PWO window(s). 2x fat blocks, and I'm going to tinker with reducing specific carb blocks and jacking up fat blocks further per 42 WaysTSTZ recco. Once I get my weight down (thinking 185-190) I'm hoping to ratchet up fat blocks to 3-5x, incorporate a Gant-esque hybrid and train my balls off with an absolute focus on performance. After that I'll marry a bikini model and consider packing on some mass.....

Supplements: fish oils, creatine, BCAA's (going to go with 10-15gpre, 10-15gpost intense WOs), ZMA, greens supplement. C-Malate + Alaline seem to get beefy reviews, but I gotta draw the line somewhere haha....I'm thinking when I reach desired weight and re-program diet I'll replace BCAA's with that....

Annnnnd my initial program....It's a bit more robust than some of the recommendations, which I'll keep cognizant and scale back if I'm not adapting well. The combo of my + diet, + sleep, + supplements, not-horrible genetics and general propensity to reach for the sun is leading to:

MONDAY -- Maximal Strength (3x5 BS, 3x5 Press, 3x5 BP, 1x5 HammerStrength Chest Push, 1x5 DL)

TUESDAY -- Bodyweight, ~10min MetCon + core work + gymnastic statics -----> BJJ

WEDNESDAY -- Video Games, Porn, Literature, maybe casual kayaking/tennis/etc.

THURSDAY -- Choice of, Heavy/Short MetCon; Tabata MetCon; Density MetCon (20min max) ----> BJJ

FRIDAY -- Explosive/Gymnastic Strength Rotation (e.g. DB clean&press, 4x3; DB snatch, 4x3; one leg squat, 4x5; weighted pullups, 4x5; plyo-depth pushups, 4x8; 1 arm BP, 4x5; weighted dips, 4x10; lunge jumps, 4x10)

SATURDAY -- BJJ ----> Intervals (800m max, decrease weekly while increasing intensity) + core work + gymnastic statics

SUNDAY -- Usual mix of porn, Fight Night on PS3, and some kayaking/tennis/basketball thrown in

***every 4th week will be a back-off-week....strength training will be de-loaded greatly with an emphasis on gymnastic statics and moderate bodyweight exercises; my jitz rolling will be scaled back to an appreciable degree; met-cons will be replaced with kayaking/tennis/etc.; sprinting will be replaced by casual jogs.

****every ~12weeks I'll consider a full week off, with the exception of BJJ skill work and non-combat sports

*****I really shouldn't be going balls2wall when I roll since I'm such a newb, so I think that should work in my favor as I begin

****a floor up from where I work there is a yoga school....it's bikram, which I'm not sure about....I'm going to give it a one week shot in the next few weeks and will report back.

Game On!

Last edited by Jon Brody; 04-13-2009 at 07:13 PM. Reason: just some semantics/clarification
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Old 04-13-2009, 07:11 PM   #2
Jon Brody
Join Date: Apr 2009
Posts: 73

And so it begins....

1) BS (teabagging-style) 185x5, 205x5, 225x5 --> Press 105x5, 115x4, 115x3 --> BP 185x4, 155x5, 155x5 --> DL 355x5

Running on 6h sleep, but I felt pretty solid to start. BP has always been real weak, and I've hidden from it....I can actually do = or > weight using DBs, which is odd....wonder if this means anything? First time doing legit, deep squats, so I was cautious -- felt solid, though, and I feel like it can be a + lift for me.....second time I've ever shoulder pressed and I felt really weak....I've DL'd prolly half a dozen times before....was tired going into my final lift, but pulled through with full lockouts, despite my form being a bit shoddy. I think DL could be my forte

Initial 50 Day Strength Goals:

BS #335 BP #235 Press #150 DL #450

Ambitious as I'll be shedding some serious fat during this time period and adapting to BJJ and a Paleo-Zone diet, but I'm confident.

**I got cajoled into a 60min spin class afterwards, which I kinda lolled through.
***I'm refining my Paleo-Zone meal plan, which should be finished and shopped and begun in earnest by next week!
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Old 04-14-2009, 06:27 PM   #3
Jon Brody
Join Date: Apr 2009
Posts: 73

Gymnastic Statics/Warmup

Planche and L-sit progressions; stability ball work; dynamic stretching; 20s sprint + 20s hang from bar.

BW MetCon

5 ROUNDS, of: 30s burpees + 30s jumping jacks + 45s sprint (on treadmill, 11mph, 1% incline) + 30s shadow boxing

I felt pretty good moving through circuit, and liked my warmup -- I felt kinda stiff and sore going in. I'd love to do this outdoors where I can do a legit 30s all-out sprint.

Core and Biceps

Seated Machine Curl: #80x5, #95x3, #115x1, each arm. Hammer Curls: #40x8, #45x5, #55x1, each arm.

5 flags --> 10 v-sits --> 20 medball twists --> 40 kimura situps. 3 circuits, 60s rest between.

I did the core+biceps at globo with a friend. I didn't really wanna do it, but I had amazing energy after my metcon, and I wanted to be social, so.....
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Old 04-15-2009, 08:22 AM   #4
Jon Brody
Join Date: Apr 2009
Posts: 73

Wednesday: Globario

60m spin class.

Lolling through it once again; today is my allocated REST day, but I feel fairly compelled to go for some social reasons.

My quads feel like a mallet got taken to them, though the rest of my body is just mildly sore. Going to approach today as more of a recovery vs. rest day, and just casually do the spin and work up a sweat while moving my legs around.

Will be watching the Ranger game w/ a friend afterwards, so beer and other glorious carbohydrates will assuredly follow -- maybe the spin won't be such a drain after all!
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Old 04-16-2009, 10:28 PM   #5
Jon Brody
Join Date: Apr 2009
Posts: 73

Thursday: MetCon

5 DB snatches/arm --> 5 DB swings/arm --> 10 burpees --> 5 Rounds for time, so a total of 50 snatches, 50 swings, 50 burpees

Time -- 14m

*55pound DBs

I feel like I could def have gone heavier on the snatches; the swings felt much more taxing. I don't recall taking more than 1min between any round, sometimes 30s, and I felt like I was going at a decent pace for most of it, but the time says otherwise... I'm looking forward to doing this again in another month or so and seeing how it goes then.
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Old 04-17-2009, 05:15 PM   #6
Jon Brody
Join Date: Apr 2009
Posts: 73

Gymnastic Statics/Warmup

Stability ball work, Planche and L-sit progressions, dynamic stretching, 20s sprint, 20s hang.

Starting to like this warmup a lot, and my gymnastic statics are already seeing some improvements.

Friday: Varied Strength

1arm DB BP, 4x5 --> #60, #70, #80, #80

Deadhang Pullups + #10 --> 5, 6, 5, 5

My lats felt kinda sore going in. Felt kinda "meh" about my performance on these, but not horrible.

1leg squat, 3x5

Used a flatbench as a metric for my depth. I felt good as I progressed through the sets, but it was def a weird-difficult feeling....look forward to ditching the bench and going much deeper in the future.

RDLs DBs , 3x8 --> #80, #100, #100

Felt good on these...could def see myself using #120s in a week or two....wanted to go lighter as it was my first time doing them and it's my first week on my exercise plan.
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Old 04-18-2009, 04:04 PM   #7
Jon Brody
Join Date: Apr 2009
Posts: 73

Saturday: Roadwork, Gymnastics, Core

800x2, 3:40, 4:20

Took 60s rest between sets.


Jogged back to starting line between sets.

I felt horrible doing the 800's. I planned on doing 4, but cut it to 2 due to such quick fatigue and then focused on the 50's, which I felt fast and powerful on (and hurt like a mofo'!). 800 has always been my worst distance, and as the last workout of my first week it was a disaster. I started "strong" each time, to then fizzle HARD while then making a final push the final ~100m.

Gymnastic statics followed by: 25# v-upsX15 --> 25# Russian twistsX20 (10 each side) --> 50 chinnies.....3 circuits, ~60s rest between circuits.

Week 1 in the books...tomorrow I'll sleep late, chill, and possibly go for a walk on my beach or play some tennis (at the max).

Last edited by Jon Brody; 04-19-2009 at 02:36 PM. Reason: Clarification of rest.
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Old 04-19-2009, 02:38 PM   #8
Jon Brody
Join Date: Apr 2009
Posts: 73

Sunday: REST

Doing pretty much nothing today but loll around...I'm pretty friggin' sore, especially my hammies...

Also, I have a confession: I ate like a garbage pale the past 24hours....went to a small party and was cajoled into some insanely caloric drinks, cookies, and wings....I still feel bloated...

But, tomorrow begins the first day of incorporating paleo-zone into my training regiment, so I hope to feel great again in another week!
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Old 04-19-2009, 07:08 PM   #9
Derek Simonds
Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231

Looks like with the porn you have a great mix of training.

Welcome to the training log section. Your starting numbers are solid. I think all your goals can be accomplished and look forward to reading your progress.

How was your recovery this first week?
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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Old 04-20-2009, 09:07 AM   #10
Jon Brody
Join Date: Apr 2009
Posts: 73

Haha, in actuality leisurely perusing "porn" usually ends up "working my ass off so I can buy that condo w/ the garage to make into a killer gym".

Thx for the welcome! My recovery and energy has felt good so far -- I've gone into the workouts pretty pumped up and even when I've felt demolished afterwards I've felt really...spirited...

Friday-Sat sessions still have me pretty sore, though -- lower back a bit, my core, but mainly hamstrings. Pretty sure it's from the (relatively) heavy sets of RDLs I did and my first time doing sprints in ages. It was my first time ever doing RDLs, also.

Just hoping that this doesn't wreck my performance tonight (BS and DL, specifically) -- I assume it's still kosher to train through this type of soreness. All in all, I think I recovered well, and I really can't bitch much. I just started ZMA, and tomorrow I am beginning to take BCAAs, also, so hopefully this will help, especially as I get into my paleo-zone and start some BJJ classes.
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