Building a baseline

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

User avatar
zak-zombie
Senior Chief Cockjumper
Posts: 1438
Joined: Sun Jan 31, 2010 11:14 am
Location: under max brooks house

Re: The Kimono Lab and fighting the flab

Post by zak-zombie » Thu May 23, 2013 9:29 pm

Thursday,

BJJ, drilled the same half guard passes as yesterday, was very tired today, so I was totally lazy whilst rolling totally defensive all night

Ordered some 16kg clubbells, another tool in the box.

User avatar
Fat Cat
Jesus Christ®
Posts: 37676
Joined: Mon Jan 03, 2005 4:54 pm
Location: 鬼ヶ島

Re: The Kimono Lab and fighting the flab

Post by Fat Cat » Fri May 24, 2013 12:13 am

16 kg clubbells are going to be too heavy bro
Image
"Prepare your hearts as a fortress, for there will be no other." -Francisco Pizarro González

User avatar
zak-zombie
Senior Chief Cockjumper
Posts: 1438
Joined: Sun Jan 31, 2010 11:14 am
Location: under max brooks house

Re: The Kimono Lab and fighting the flab

Post by zak-zombie » Fri May 24, 2013 8:26 pm

Fat Cat wrote:16 kg clubbells are going to be too heavy bro
Ha your not wrong, they arrived today and feel heavier than their kookball cousin they were a really good price so I won't regret buying them, but double handed work for most things for now. Should have maybe bought the 8kg ones, but they were almost the same price, only a few rupees difference - I got greedy.

BJJ, professor was ill I was the highest grade to show, so I got to take class worked from closed guard showed some omoplata setups I like to use, as well as a armbar and triangle from the omoplata position.

User avatar
zak-zombie
Senior Chief Cockjumper
Posts: 1438
Joined: Sun Jan 31, 2010 11:14 am
Location: under max brooks house

Re: The Kimono Lab and fighting the flab

Post by zak-zombie » Thu May 30, 2013 12:02 pm

Thursday:

Been a little I'll so not much training happened this last week, I did the following today:

Renegade row x 5/5
Double clean x 5
Push press x 5/5
Snatch x 5/5
Swing x 10
DKFS x 5

Did three rounds of the above used 16's, 24's and 32 kg kaosballs

No jiu jitsu this week, some time off the mat, spending it with the family I have to give something back to the really important people in my life - the wife and kids I can get back to choking people next week.

User avatar
zak-zombie
Senior Chief Cockjumper
Posts: 1438
Joined: Sun Jan 31, 2010 11:14 am
Location: under max brooks house

Re: The Kimono Lab and fighting the flab

Post by zak-zombie » Sat Jun 01, 2013 7:54 pm

Saturday,

Back at it, have a plan/program that I hope will work:

The much maligned program minimum using the 24 for the getups and 32 for the swings

Weighted push ups and pull ups with some sandbag squats twice a week for 3-5 sets 3-5 reps.

Run/ruck twice a week

After Kettlebells sessions alternate yoga and weighted carries.

User avatar
zak-zombie
Senior Chief Cockjumper
Posts: 1438
Joined: Sun Jan 31, 2010 11:14 am
Location: under max brooks house

Re: The Kimono Lab and fighting the flab

Post by zak-zombie » Sun Jun 02, 2013 7:23 pm

Sunday,

10 mins warm up pumps, face the wall squats and casts using clubbell.

Swings for 12 mins, used the 32kg bell for the first 6 and the 24kg bell for the last 6.

Cool down with some uneven farmers walks using the 32 & 24.

Spent the afternoon walking, running, climbing and playing football with the boy, ended up carrying him home on my shoulders as he was goosed.

User avatar
zak-zombie
Senior Chief Cockjumper
Posts: 1438
Joined: Sun Jan 31, 2010 11:14 am
Location: under max brooks house

Re: The Kimono Lab and fighting the flab

Post by zak-zombie » Mon Jun 03, 2013 12:43 pm

Monday:

1 mile weighted vest walk to warm up, creating some interesting stares from my neighbours.

Kept the vest on for the duration of the workout did the following

3 x 5 pushups on the jungle gym
3 x 5 rows on jungle gym with feet on a chair
3 x 5 sandbag clean and zercher squats weighs 50kg for now

Finished of with 15 mins playing about with homemade mace and 16kg clubs in the garden.

BJJ tonight, be glad to get back on the mats.

User avatar
zak-zombie
Senior Chief Cockjumper
Posts: 1438
Joined: Sun Jan 31, 2010 11:14 am
Location: under max brooks house

Re: The Kimono Lab and fighting the flab

Post by zak-zombie » Tue Jun 04, 2013 9:11 pm

Tuesday,

ETK warm up

5 mins TGU with 24kg

Cool down.

BJJ, hard work, I'm not at the level I should be at the minute, too much cruising along not enough work. Gassed pretty hard during rolling. Its open mat so the rolls agree longer - still not an excuse though.

User avatar
zak-zombie
Senior Chief Cockjumper
Posts: 1438
Joined: Sun Jan 31, 2010 11:14 am
Location: under max brooks house

Re: The Kimono Lab and fighting the flab

Post by zak-zombie » Wed Jun 05, 2013 2:51 pm

Wednesday,

ETK warmup, some light club work.

12 mins swings chest height with 32kg bell, 20 reps on the minute.

Finished of with some uneven farmers walks and strand pulling.

BJJ tonight

Diet:

Lentils
Veg
Eggs
Fish
Almonds

User avatar
zak-zombie
Senior Chief Cockjumper
Posts: 1438
Joined: Sun Jan 31, 2010 11:14 am
Location: under max brooks house

Re: The Kimono Lab and fighting the flab

Post by zak-zombie » Thu Jun 06, 2013 9:26 pm

Thursday,

So its now time to get serious about my diet, I'm 180lbs now I need to get to 160lbs for September I've used slow carb diet in the past and it worked OK, so I'm going to try it again any diet gurus can give advice as they see fit, I'll be including a breakdown on what I eat for accountability.

BJJ, guard passing to warm up then onto some butterfly guard sweeps, during sparring I started to expand on something I've been thinking a lot about, if my opponent has one of my legs, I have access to his back I just have to solve the puzzle to get there.

Sparring went well my guard passing is on point at the moment and in general I would say my guard is difficult to pass, well that's what people are telling me.

User avatar
zak-zombie
Senior Chief Cockjumper
Posts: 1438
Joined: Sun Jan 31, 2010 11:14 am
Location: under max brooks house

Re: The Kimono Lab and fighting the flab

Post by zak-zombie » Fri Jun 07, 2013 2:54 pm

Friday,

BJJ spider guard and some xguard combinations today, interesting stuff. Rolling went good, focused on trying to take the back again, managed to to get the back on all of my training partners apart from the professor who smashed me.

Diet,

Scrambled eggs with kidney beans, spinach and a little bacon -1 rasher
1/3 of a cup lentil dhal with some veg and fish
1/3 of a cup lentil curry with made with some beef and green beans

User avatar
zak-zombie
Senior Chief Cockjumper
Posts: 1438
Joined: Sun Jan 31, 2010 11:14 am
Location: under max brooks house

Re: The Kimono Lab and fighting the flab

Post by zak-zombie » Sat Jun 08, 2013 7:43 pm

Saturday,

ETK warm up and mobility work

TGU with 24kg bell for 5mins

3-5 strengthish work

3x5 weighted push ups 12 kg vest
3x5 Jungle Gym row 12 kg vest
3x5 sandbag squats 50 kg + 12kg vest

3 min carry sandbag with weighted vest on.

Diet

1. Eggs with spinach
2. Lentil dhal with a side salad
3. Kidney bean salad with beef

Lentil and bean portion was 1/4 of a cup each.

User avatar
zak-zombie
Senior Chief Cockjumper
Posts: 1438
Joined: Sun Jan 31, 2010 11:14 am
Location: under max brooks house

Re: The Kimono Lab and fighting the flab

Post by zak-zombie » Sun Jun 09, 2013 6:09 pm

Sunday,

Mobility in the morning and lawn mowing in the afternoon.

Diet

Ate my face of in my cheat day. First filled up on fruit then meat then finally chocolate.

User avatar
zak-zombie
Senior Chief Cockjumper
Posts: 1438
Joined: Sun Jan 31, 2010 11:14 am
Location: under max brooks house

Re: The Kimono Lab and fighting the flab

Post by zak-zombie » Mon Jun 10, 2013 3:01 pm

Monday,

Mobility, warm up from ETK

5 mins TGU with 24kg bell, these are helping my left shoulder.

3-5 sets/reps of the following:

Single leg dead lift 24kg bell
Crush curl 16kg bell

Is it 2006 again?

Some H2H drills for Martone's book.

BJJ tonight

Diet.

1. Egg salad
2. Ground beef with peppers and tomatoes
3. 1/4 cup lentil dhal, chicken with broccoli

Drinks, coffee with out milk/sugar and water.

User avatar
zak-zombie
Senior Chief Cockjumper
Posts: 1438
Joined: Sun Jan 31, 2010 11:14 am
Location: under max brooks house

Re: The Kimono Lab and fighting the flab

Post by zak-zombie » Mon Jun 10, 2013 9:26 pm

BJJ, class was on attacking footlocks from the top position, specific sparring was sweep or submit from the bottom or pass and footlock from the top. Fair OK not sure if its the diet but I have no gas in the legs or lungs not not much fun this diet shit.

User avatar
zak-zombie
Senior Chief Cockjumper
Posts: 1438
Joined: Sun Jan 31, 2010 11:14 am
Location: under max brooks house

Re: The Kimono Lab and fighting the flab

Post by zak-zombie » Tue Jun 11, 2013 7:52 pm

Tuesday,

Nogi, all back control submissions and back takes rear naked chokes, spine and hip locks. Rolling was fast paced and vicious, its been a few weeks since I've took the gi off.

Kettlebells:

Mobility and ETK warmup

Swings 12 mins, ladders with 16,24,32kg bells

Finished up with some lunges

Flexible steels escape your fighting stance program.

Diet.

1. Egg salad
2. Salmon salad
3. Beef and peppers with some salad and dhal
4. Extra chicken breast.

Fighting the cravings hard for sugar.

User avatar
zak-zombie
Senior Chief Cockjumper
Posts: 1438
Joined: Sun Jan 31, 2010 11:14 am
Location: under max brooks house

Re: The Kimono Lab and fighting the flab

Post by zak-zombie » Wed Jun 12, 2013 9:25 pm

Wednesday,

BJJ, more footlocks from the top same as yesterday, good stuff same specific sparring as yesterday, had to fight off some pretty tight footlocks.

Diet:

1. Egg salad
2. Steak with peppers
3. Chicken breast, with a ton of broccoli and cauliflower

Carb day tomorrow, looking forward to it.

User avatar
zak-zombie
Senior Chief Cockjumper
Posts: 1438
Joined: Sun Jan 31, 2010 11:14 am
Location: under max brooks house

Re: The Kimono Lab and fighting the flab

Post by zak-zombie » Thu Jun 13, 2013 5:38 pm

Thursday,

ETK warm up,

5 mins TGU with 24kg bell, feeling much smoother, may use the 32 next time.

Diet

Carb day, have been a little wary about this day, its not a full on cheat day. Lots of potatoes, pasta, bread is allowed with a little protein, low as possible fat content. Fasting film lunch from now on two meals a day only.

1. Tuna sandwiches no Mayo or butter, just some spice mixed into the tuna.
2. Rice and chicken, fairly larger portion.

Coffee and water, no more cream In my coffee on this day or before lunch from now on, I will make 165lbs.

User avatar
zak-zombie
Senior Chief Cockjumper
Posts: 1438
Joined: Sun Jan 31, 2010 11:14 am
Location: under max brooks house

Re: The Kimono Lab and fighting the flab

Post by zak-zombie » Fri Jun 14, 2013 7:51 pm

Friday,

BJJ, was asked to take the class this morning as some of the guys are weighing in for their fights tomorrow. Covered basic guard movement drills, showed some classic classes guard sweeps, then 5 rounds of rolling.

ETK warm up,

12 mins swings, ladders with 16,24,32 kg bells

3 x 5 double 24kg cleans
1 x 2/2 sew saw presses ( stopped there felt a pull in my side)

Diet.

1. Cottage cheese and blueberries
2. Chicken breast x 2 with asparagus, peppers and carrots

Coffee and water, weight is coming off something that I think shaf mentioned in the training forum, you can't lose weight without being hungry. Let's face it I'm not going to starve I'm just delaying meals and not eating as much, people are scared a being a little hungry especially in Europe and UK.

User avatar
zak-zombie
Senior Chief Cockjumper
Posts: 1438
Joined: Sun Jan 31, 2010 11:14 am
Location: under max brooks house

Re: The Kimono Lab and fighting the flab

Post by zak-zombie » Fri Jun 14, 2013 7:51 pm

Friday,

BJJ, was asked to take the class this morning as some of the guys are weighing in for their fights tomorrow. Covered basic guard movement drills, showed some classic classes guard sweeps, then 5 rounds of rolling.

ETK warm up,

12 mins swings, ladders with 16,24,32 kg bells

3 x 5 double 24kg cleans
1 x 2/2 sew saw presses ( stopped there felt a pull in my side)

Diet.

1. Cottage cheese and blueberries
2. Chicken breast x 2 with asparagus, peppers and carrots

Coffee and water, weight is coming off something that I think shaf mentioned in the training forum, you can't lose weight without being hungry. Let's face it I'm not going to starve I'm just delaying meals and not eating as much, people are scared a being a little hungry especially in Europe and UK.

User avatar
zak-zombie
Senior Chief Cockjumper
Posts: 1438
Joined: Sun Jan 31, 2010 11:14 am
Location: under max brooks house

Re: The Kimono Lab and fighting the flab

Post by zak-zombie » Mon Jun 17, 2013 2:49 pm

No training the weekend, ate freely on Saturday, this is my day to eat whatever I like without giving it much thought, Sunday was a day of fasting.

Monday,

ETK warm ups,

5 mins TGU with the 24kg bell
2 sets of 3 windmills using the 32kg bell
2 sets of 3 bent presses with the 24kg bell
3 sets of 5 double cleans with the 24's
2 sets of 5 cleans with the 32kg bell

BJJ tonight.

Diet

1. Three egg omelette with some bacon
2. Chicken breast with 1lb of broccoli and cauliflower, square of dark chocolate after.

Coffee and water

Will update BJJ details later

User avatar
zak-zombie
Senior Chief Cockjumper
Posts: 1438
Joined: Sun Jan 31, 2010 11:14 am
Location: under max brooks house

Re: The Kimono Lab and fighting the flab

Post by zak-zombie » Mon Jun 17, 2013 9:40 pm

Monday continued:

BJJ, we are working a lot on footlocks at the moment, setups, finishes and counters to opponents defence. Sparring was not so good a number of factors could be the cause losing weight is effecting what I can get away with for example technical deficiencies are being highlighted, not training with the right mindset a half passed approach.


I am seeing things that I'm not reacting too and paying the price for it, I got footlocked I seen it coming from a mile away didn't give it the respect it needed and played the price as I was too busy doing my own thing. A lot to ponder...


I also feel like I'm being overpowered both technically and physically, I often wonder if the time I spent earlier being super flexible jiu jitsu guy has hamstringed my progress.

The journey never ends.

User avatar
zak-zombie
Senior Chief Cockjumper
Posts: 1438
Joined: Sun Jan 31, 2010 11:14 am
Location: under max brooks house

Re: The Kimono Lab and fighting the flab

Post by zak-zombie » Tue Jun 18, 2013 5:36 pm

Tuesday,

ETK warm up

12 mins of the following supersets

5/5 single leg deadlift 32kg
1/1 TGU 24kg

Focused on good form and smooth movement not sure how many rounds I got through.

Finished off with:

3x5 double 24's cleans
100 swings using 32kg bell
2 x bar pull up flow.

BJJ open mat tonight, I plan on rolling for at least an hour of it.

User avatar
zak-zombie
Senior Chief Cockjumper
Posts: 1438
Joined: Sun Jan 31, 2010 11:14 am
Location: under max brooks house

Re: The Kimono Lab and fighting the flab

Post by zak-zombie » Wed Jun 19, 2013 9:34 pm

Wednesday

H2H drills to warm up.


3 x 5 Bottoms up cleans and presses with 16kg bell
3 x 3 Side presses with 24kg bell
3 x 3 Windmill with 32 and 24kg bells, 32 was a bit shaky
5 x 5/5 cleans with 32kg
5 x 5 double cleans using 24's

2 x pullup bar flow

BJJ, butterfly guard sequences sweeps, arm bars, x guard transitions all good stuff, rolling was a battle against our miyao bro good stuff, followed by rolling with a few newer white belts.

Flexible steel drills.

Diet.

1. Cottage cheese with chopped apple and small side salad.
2. Chicken thighs with asparagus, green beans and carrots

Coffee and water.

Weight is coming off, weekly photos are showing progress too.

User avatar
zak-zombie
Senior Chief Cockjumper
Posts: 1438
Joined: Sun Jan 31, 2010 11:14 am
Location: under max brooks house

Re: The Kimono Lab and fighting the flab

Post by zak-zombie » Thu Jun 20, 2013 5:34 pm

Thursday,

ETK warmup

12 mins of:

1/1 TGU worth 24 kg bell
5/5 Single leg deadlift using 32kg

Finished off with:

6 x 5 Double cleans with the 24's

Hurt my wrist yesterday at BJJ so no presses today, did 30 chins spread throughout the day.

BJJ tonight, last class for a week or so as I'm away from tomorrow, no bells when I'm away so I'll take the jungle gym and bands.

Diet.

Carb day, only day of the week I'll eat rice, bread etc, still staying lower calorie and fasting everyday till lunch about 1 and dinner about 6 no other eating after then, seems to be going well.

1. Turkey salad sandwiches
2. Rice and chicken

Coffee and water

Post Reply