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Old 03-22-2007, 06:19 PM   #11
Derek Simonds
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Join Date: Nov 2006
Location: Deland, FL
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Day 9 Wednesday

4:00 yep thats early 1/2 cell mass creatine
4:00 1 BCAA
5:00 Apple
5:00 Banana
8:00 everything bagel with turkey
9:45 banana
1:45 4 oz beef jerky, peanuts
4:00 zone bar
4:00 - 10:00 drinking
5:00 dolphin fingers, buffalo shrimp, conch fritters
9:45 12 oz filet mignon, ceasar salad, huge baked potato

Rest day!
Got up flew from MCO to PHL for a meeting in New Jersey. My driver got lost on the way to the meeting so I was 45 minutes late. Which caused my meeting to run over 45 minutes and I got back to the airport at 1:15 for a 1:20 flight. I ran through security and made it to the plane at 1:22 and I got on. Flew to Fort Lauderdale with the president of the company I work for and had fun while we did our strategic planning. If you ever want to know if there is money out there to be had just go to a large marina. looking at those yachts lets you know all the money you ever could want is out there you just have to go get it.
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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

http://westvolusiawellness.com/
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Old 03-22-2007, 06:23 PM   #12
Derek Simonds
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Day 10 Thursday

8:00 Water, aspirin, fish oil
1:45 chicken tenders, chicken cheese steak double meat no bread
6:45 Chocolate chimp with double protein planet smoothie
8:00 1 BCAA
8:00 1/2 cell mass creatine

8:00 Workout
6 X 6 Press 90 Lb's
2 X 5 pull ups, 4 X 5 chin ups
6 X 6 105 LB's bench

Another travel day got home at 8:00 and worked out. Just don't feel like eating anything else.
__________________
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

http://westvolusiawellness.com/
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Old 03-26-2007, 07:51 AM   #13
Derek Simonds
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Day 11 Friday

6:45 cell mass creatine
6:45 1/2 BCAA
6:45 kashi go lean crunch with milk
6:45 1 1/2 scoops protein / water
9:45 blue thunder RTD
12:00 double meat steak on wheat 6" subway
5:45 1/2 bcaa
5:45 1 scoop protein / water
6:45 1/2 chicken nachos
9:00 red snapper filet blackened

Workout Marco Island Hilton Hotel Gym
Incline 6 X 6 machine 140 lb's
3 X 10 25 lb hammer curls
3 X 10 25 lb curls
3 X 10 120 lb pull down
3 X 10 70 lb tricep pushdown
__________________
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

http://westvolusiawellness.com/
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Old 03-26-2007, 07:59 AM   #14
Derek Simonds
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Day 12 Saturday

8:00 cell mass creatine
8:00 1/2 BCAA
8:30 yogurt, pears, tangerines, pineaplle, fresh granola, 2 egg beater ommelette with cheese, ham and bacon, potatos
10:30 zone bar
2:00 double cheeseburger, small fry on way back from meet
6:30 ceasar salad, filet mignon, lobster, baby asparagus, mushrooms, 2 glasses red wine (sons birthday dinner unfortunately I wasn't more specific with the concierge and we ended up at a really nice place , more so than a 7 year old needs for his birthday)

Rest Day
Spent the morning at a gymnastics meet than headed back to the beach and pool. I highly reccomend the Hilton on Marco Island to anyone looking for an incredible get a way.
__________________
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

http://westvolusiawellness.com/
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Old 03-27-2007, 08:56 AM   #15
Derek Simonds
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Day 13 Sunday Travel and Rest Day

8:45 cell mass creatine, 1/2 BCAA
9:00 2 egg beater omelette w/ bacon, ham, cheese, potatoes, oatmeal
11:30 1/2 ceasar salad, 6 oysters rockefeller
2:00 handful of chips and salsa cruising Naples on the boat
3:30 4 0z beef jerky, 3 oz trail mix
6:30 pure protein bar
8:00 cell mass creatine, 1/2 BCAA
8:00 2 chicken tenders
__________________
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

http://westvolusiawellness.com/
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Old 03-27-2007, 12:31 PM   #16
Derek Simonds
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Day 14 Monday

6:15 cell mass creatine, 1/2 BCAA
7:15 kashi go lean crunch, lofat milk, 1 1/2 scoops whey protein and water
11:30 4 oz turkey, 4 oz cottage cheese, 2 oz egg salad
2:30 4 oz turkey, 4 oz cottage cheese, 2 oz egg salad
5:00 recovery drink 260 calories, 56 grams protein
7:00 side salad, 7 oz steak, 4 oz shrimp, small piece of bday cake for my daughter
9:00 cell mass creatine, 1/2 BCAA

Workout
6 X 6 85 LB's Press
5 X 6 chinups
6 X 6 110 LB's Bench
6 X 10 Hyper Extensions

My knee is still awful stiff and I am going to go a couple of more days with no leg lifting to see how it heals.

I thought I was going to BJJ during the day so I didn't add any abs. Ended up not being able to go during the day so no classes yesterday. After my daughters birthday party I watched some drills on DVD.
__________________
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

http://westvolusiawellness.com/
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Old 03-27-2007, 12:38 PM   #17
Derek Simonds
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Day 15 Tuesday Weigh In

186.6 LB's
11% BF on Athletic 17% on Normal

I am back to where I started plus 1 pound!

I don't think that I have gained or lost any weight over the last 2 weeks. My last weigh in I was down 3 LB's and the big difference is that I did not grapple for 2 hours last night. Robb made a great point that a fluctuation of a couple of pounds is easily accounted for with depletion of glycogen stores and dehydration.

I am really looking forward to getting back to some leg work by the end of this 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

http://westvolusiawellness.com/

Last edited by Derek Simonds : 03-27-2007 at 06:07 PM. Reason: realized something else
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Old 03-27-2007, 06:17 PM   #18
Derek Simonds
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Day 15 Tuesday

7:00 cell mass creatine 1/2 BCAA
7:00 kashi go lean crunch lo fat milk
9:45 recovery drink
11:00 4 oz turkey, 4 oz cottage cheese, 2 oz egg salad
1:00 6 oz smoked turkey, 1 slice texas toast, some fries, baked beans (took an employee to lunch)
3:30 more turkey
5:45 6 oz steak
6:30 start drinking 20 oz gatorade
8:00 cliff bar, 16 oz lo fat chocolate milk
8:30 cell mass creatine, 1/2 BCAA
9:45 kashi go lean crunch lo fat milk

6:30 - 8:00 No Gi BJJ
Great workout tonight. Practiced arm triangle from side control. Drilled 2 minute side control drill guy on top submit only, guy on bottom escape or pass only. When either happens reset and start again.

Rolled with 4 guys tonight. I cramped up bad in my forearms in the 3rd match. First 2 matches got 4 submissions, RNC, Triangle, keylock and something else. Last 2 matches both with guys a lot more experienced and no subs for me or them really worked on flowing. I managed a couple of really cool escapes. Twice I was caught in bad positions and let them try to go with an armbar and rolled out of it. Felt real good tonight other than the cramps. I find that in No Gi I use a lot more grip strength than when I roll Gi.

I don't know why but I jumped on the scale tonight when I got home and I was 189 after eating all day and grappling. It will be interesting to see my weight in the morning.
__________________
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

http://westvolusiawellness.com/

Last edited by Derek Simonds : 03-28-2007 at 02:18 PM. Reason: ate more food after posting
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Old 03-28-2007, 02:24 PM   #19
Derek Simonds
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Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
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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.
__________________
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

http://westvolusiawellness.com/

Last edited by Derek Simonds : 03-28-2007 at 07:28 PM. Reason: grappling and rest of my meals
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Old 03-30-2007, 07:51 AM   #20
Derek Simonds
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Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
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Day 17 Thursday

7:00 cell mass creatine, 1/2 BCAA
7:00 kashi go lean crunch lo fat milk
8:15 banana
9:00 apple
9:30 recovery drink
10:30 chicken breast, 3 oz mushroom pasta
12:45 1/2 steak on a strip, 5 shrimp, chicken leg, black beans, white rice
2:45 1/2 steak on a strip, chicken breast, red beans, white rice
4:45 chicken breast, apple
6:30 started drinking 32 oz powerade
8:00 16 oz lo fat chocolate milk, 8 oz coke (yep thats the a full strength coke), cliff bar
9:00 cell mass creatine, 1/2 BCAA

6:30 No Gi grappling
I actually thought about not going tonight because I am overly sore and have a private in the morning. I went and decided that I would take it easy rolling. Technique was a toe-hold and a rolling toe-hold. Both are illegal for black belt and below with a Gi. Grappling rolled 4 8 minute matches and there was only one other guy that went all 4. Both the 3rd and 4th match I rolled with a guy who had rested the last time. I landed a RNC, missed a guillotine, and several armbar, keylock combinations. I got caught with a RNC and an armbar that ended up as a neck crank. I had plenty of endurance my muscles just failed me. I was never gassed but I had a serious case of forearm pump. In the last match I passed guard and moved into side control, 100k man and I couldn't even put pressure on the body because my biceps and forearms were spent.

My lower left rib cage is very sensitive but my knee is feeling great.
__________________
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

http://westvolusiawellness.com/
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