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Old 05-05-2011, 07:11 AM   #2271
Derek Simonds
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5 May 2011 Thursday

Another hotel morning workout. Just a quick one today and off to the airport.

D W/U
Baseball Roll Work
Stretching / Mobility Work

Goblet Squats from 20 to 50 X 8 limited rest

SLRDL 30,35,35,40 X 8

45 Degree Back Extension + 8 LB Med Ball X 12 X 3
Russian Twist 8 LB Med Ball X 40 X 3

Surprisingly I am sore right now from the leg stuff. Not good seeing as how I am getting on a flight for 6 hours...
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Old 05-05-2011, 02:07 PM   #2272
Eduardo Chile
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You going to class on Friday?
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Old 05-05-2011, 04:05 PM   #2273
Derek Weaver
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Bummer you were out my way, but I'm still shaking this cold. Maybe next time you're out we can get a few people who are in this area and get a workout or something cool.
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Old 05-05-2011, 04:43 PM   #2274
Derek Simonds
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Quote:
Originally Posted by Eduardo Chile View Post
You going to class on Friday?
Yep for sure. Saturday as well. Gotta train when I can. Did you see the article and the pictures?
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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

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Old 05-06-2011, 04:05 AM   #2275
Derek Simonds
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Quote:
Originally Posted by Derek Weaver View Post
Bummer you were out my way, but I'm still shaking this cold. Maybe next time you're out we can get a few people who are in this area and get a workout or something cool.
Get better and next time I am out there we will hook up.
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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 05-06-2011, 04:06 AM   #2276
Derek Simonds
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Jet Freaking Lagged. That is all.
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Old 05-07-2011, 05:18 AM   #2277
Derek Simonds
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07 May 2011 Friday PM

BJJ Competition Class: We did a group warm up then spent the next 45 minutes grappling. I was spent by the time I left the academy. I rolled for 30 of the minutes with Dan who is 265 and makes you work for everything. Finished up with a roll with Rich and worked all kinds of craziness.
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Old 05-07-2011, 10:54 AM   #2278
Derek Simonds
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08 may 2011

Last night a guy from our academy was working as a bouncer and was stabbed and killed. A truly ridiculous waste of a good mans life.

Here is the article. http://www.cfnews13.com/article/news...o-bar-stabbing

BJJ: We worked several techniques to take the back and finished with collar choke. Grappled with one of our MMA team members who is the same size as me and we went at it. Prof Marcio and Fabio watched and said that it was a great technical roll. That made me feel good. Prof Marcio also showed me how to defeat the lockdown. Very good technique. I will play with it some more.
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Old 05-08-2011, 11:54 AM   #2279
Derek Simonds
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08 May 2011 Sunday

D W/U
Foam Roll

FS up to 175 X 3,3,3,1,1
Bench up to 175 X 3 X 5
Bat Wings 20 X 8 X 5

Press up to 95 X 10 X 4
DL 135 X 5 X 5
FG Rows 95 X 10 X 3

First day doing DL's since I pulled the muscle. Nice and easy. Everything felt good all the way through the entire workout. I took minimal rest and by the end of the workout I was soaked with sweat. In fact I ended up taking a shower and then sweating through my shirt I was wearing to church.

Another crazy week of traveling. Cedar Rapids IA, Bangor ME and Portland ME. Home late Thursday night.

I got an email and I might be hosting a surprise BJJ guest. Pretty exciting if it comes together. Also a friend of mine is hosting Robson Moura at his gym and they are filming it for a DVD. It is $60 to attend and will be a 3 hour seminar. I am looking forward to going.
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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 05-09-2011, 06:08 AM   #2280
Derek Simonds
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Not work out related but I am sitting in an airplane typing this on my new ipda2. Bizarre how fast technology is moving. I am Impressed so far by the ipad2. I can do 90 percent of what I normally would do without the laptop.

Kids and wife love it also. Probably going to need to buy one for Tracy. She really was into it. I might even go back to a regular phone. See how things work out.
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http://westvolusiawellness.com/
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