Now I'm Looking For The Joke With A Microscope

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Kenny X
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Now I'm Looking For The Joke With A Microscope

Post by Kenny X » Wed Jul 17, 2013 10:05 pm



Haven't logged in a while. Doesn't mean I haven't been training, just haven't been logging. Still lifting, gradually getting heavier. Still learning Jiu Jitsu and having a blast with it.

Here's today's work:

A.M. Cardio

2 miles with my dog, HR restricted.

Noon Cardio

2 miles down to Point State Park and back to the office, HR restricted. Slow and easy.

P.M. Lifting

BB Curls
  • 25 x 10
    30 x 10
    40 x 10
    50 x 10
    60 x 10
    60 x 10
Wide-Grip Lat Pull-Down
  • 100 x 10
    130 x 10
    160 x 10
    160 x 10
Rack Pulls
  • 225 x 5
    315 x 5
    405 x 5
    475 x 5
You're probably asking yourself "Why didn't Aggie go heavier on the rack pulls?" Well I'll tell you. I haven't been pulling above 400 in a while, and though I've been doing great holding on to the sleeves and lapels at Jiu Jitsu, my grip has suffered. Last time I did the rack pulls my grip almost failed on the last two reps at 465 and instead of opting for lifting straps, I called it a day and decided I'd keep adding 10 pounds every time I do them. Let my grip catch up. And I don't think I'm sandbagging it either- my traps, rhomboids and lats feel worked, and are still twitching and it's nearly an hour later. So it's fine.

Jiu Jitsu tomorrow evening. Red wine and chocolate-covered pretzels forthcoming.

Mahalo.
WildGorillaMan wrote:$4000 bicycle. $300 shoes. $400 spandex.

35% bodyfat.

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Kenny X
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Re: Now I'm Looking For The Joke With A Microscope

Post by Kenny X » Fri Jul 19, 2013 1:10 am

A.M. Cardio

2 miles with my dog, HR restricted.

P.M. Jiu Jitsu

Some new guys joined the academy a few weeks ago, and they've been coming to Fundamentals consistently. Makes me happy that they're sticking with it. And they're fun to roll with too. Wild and unpredictable.

According to my friends, my defensive skills have gotten a lot better. It's nice to not get submitted tons of times during the fights. Also, taking the back and getting my hooks in is getting easier, feeling more second nature when it happens.
WildGorillaMan wrote:$4000 bicycle. $300 shoes. $400 spandex.

35% bodyfat.

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Kenny X
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Location: Down on the bayou.

Re: Now I'm Looking For The Joke With A Microscope

Post by Kenny X » Sat Jul 20, 2013 12:18 am

A.M. Cardio

2 miles with my dog, HR restricted.

Noon Cardio

2 miles down to Point State Park and back to the office, HR restricted, as-per usual.

P.M. Lifting

DB Triceps Extensions
  • 20's x 15
    25's x 15
    30's x 15
    35's x 10
    35's x 8
    35's x 15
Close-Grip Incline Bench Press
  • 45 x 10
    95 x 10
    135 x 10
    165 x 8
    165 x 8
Log Push-Press
  • 105 x 6
    125 x 6
    145 x 6
    165 x 6
    165 x 6
Box Squats 12" Box
  • 45 x 5
    95 x 5
    135 x 5
    185 x 5
    225 x 5
WildGorillaMan wrote:$4000 bicycle. $300 shoes. $400 spandex.

35% bodyfat.

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Kenny X
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Posts: 2671
Joined: Tue Nov 29, 2011 4:00 pm
Location: Down on the bayou.

Re: Now I'm Looking For The Joke With A Microscope

Post by Kenny X » Sun Jul 21, 2013 5:39 pm

A.M. Lifting

DB Curls
  • 20's x 15
    25's x 15
    25's x 15
    30's x 8
    30's x 8
    20's x 20
V-Handle Lat Pull-Downs
  • 100 x 10
    120 x 10
    140 x 10
    140 x 10
Sumo Deadlift
  • 135 x 6
    225 x 6
    315 x 6
    335 x 6
WildGorillaMan wrote:$4000 bicycle. $300 shoes. $400 spandex.

35% bodyfat.

User avatar
Kenny X
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Joined: Tue Nov 29, 2011 4:00 pm
Location: Down on the bayou.

Re: Now I'm Looking For The Joke With A Microscope

Post by Kenny X » Wed Jul 24, 2013 10:37 pm

A.M. Cardio
Two miles with Begonia. HR restricted just like we do every day.

Lunch Time Cardio
Point Park and back, easy stroll, took pictures along the way.

P.M. Lifting

DB JM Press
  • 35's x 10
    35's x 10
    35's x 10
    35's x 8
    35's x 5
DB Bench Press
  • 40's x 10
    50's x 10
    65's x 10
    80's x 8
    80's x 8
Seated DB Press
  • 40's x 10
    50's x 10
    60's x 8
    60's x 8
Narrow-Stance Squat
  • 55 x 10
    105 x 10
    165 x 10
WildGorillaMan wrote:$4000 bicycle. $300 shoes. $400 spandex.

35% bodyfat.

User avatar
Kenny X
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Joined: Tue Nov 29, 2011 4:00 pm
Location: Down on the bayou.

Re: Now I'm Looking For The Joke With A Microscope

Post by Kenny X » Wed Jul 31, 2013 12:55 am

Back from my mini-vacation and I'm feeling great!

AM Cardio

2 miles with Begonia, jogging today, not paying attention to anything.

PM Jiu Jitsu

My defense continues to improve and Professor coached me during two of my rolls this evening. I got a lot of great feedback from him and he said I did awesome, and that was great.

We drilled a new sweep from guard tonight which I was able to immediately employ and that was cool- normally I have to drill new sweeps a lot before I get them enough to use them consistently but this one agrees with me:

1. Get the guy in full guard
2. Get the sleeve of his opposite arm by the wrist with one hand, get his sleeve at the triceps with the other
3. Pull him forward flat onto you by his arm and trap his arm there with your chest so he can't pull it out
4. At the same time as step 3, use the hand that was on his triceps, grab his belt
5. Pull him further off balance
6. On the same side as the arm you have trapped, trap his leg with that foot
7. Shift your hips an inch or two toward that trapped foot
8. Use the other leg, at his hip, to sweep him over

It's great and I've been looking for another good sweep from full guard because the fellas are shutting down my scissor sweeps and spider sweeps.

Use this during rolls and made it work well. All around it was a great session.
WildGorillaMan wrote:$4000 bicycle. $300 shoes. $400 spandex.

35% bodyfat.

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Kenny X
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Location: Down on the bayou.

Re: Now I'm Looking For The Joke With A Microscope

Post by Kenny X » Wed Jul 31, 2013 11:04 pm

No morning cardio today because the dog and I felt like sleeping in.

P.M. Lifting

DB Curls
  • 15's x 12
    20's x 12
    25's x 12
    30's x 12
    35's x 10
V-Handle Lat Pull-Downs
  • 100 x 8
    120 x 8
    130 x 8
    150 x 6
    150 x 8
Sumo DL's
  • 135 x 6
    225 x 6
    315 x 6
    355 x 4
WildGorillaMan wrote:$4000 bicycle. $300 shoes. $400 spandex.

35% bodyfat.

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Dunn
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Location: Columbus, GA

Re: Now I'm Looking For The Joke With A Microscope

Post by Dunn » Wed Jul 31, 2013 11:29 pm

Good work on the BJJ progression and heavy lifting bro.

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Kenny X
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Re: Now I'm Looking For The Joke With A Microscope

Post by Kenny X » Thu Aug 01, 2013 12:06 am

Thank you Dunn.

This low volume framework is helping me a lot. I can still train heavy and add a little weight here and there, get bigger, and still have plenty in the tank for BJJ, and recover well as long as I eat and don't get any hair-brained ideas of "dieting" and getting visible abs... LOF'nL!
WildGorillaMan wrote:$4000 bicycle. $300 shoes. $400 spandex.

35% bodyfat.

User avatar
Kenny X
Sgt. Major
Posts: 2671
Joined: Tue Nov 29, 2011 4:00 pm
Location: Down on the bayou.

Re: Now I'm Looking For The Joke With A Microscope

Post by Kenny X » Sat Aug 03, 2013 12:54 am

A.M. Cardio

Four miles with the dog today. Woke up early and couldn't get back to sleep.

P.M. Lifting

D.B. Bench Press
(with rest-pause flyes after the last set)
  • 20's x 10
    30's x 10
    40's x 10
    65's x 10
    85's x 8
    85's x 8, 50's x 8, 6, 5
Seated D.B. Press
(with burnout standing and push-press after the last set)
  • 30's x 8
    40's x 8
    50's x 8
    65's x 8
    65's x 8, 40's x 3, 3
Narrow-Stance Squats
  • 45 x 10
    95 x 10
    135 x 10
    185 x 10
P.M. Jiu Jitsu

6 rolls tonight at open mat, 6 minutes each. Atmosphere was good, and I was able to work on some stuff I've been trying to get better at pulling the trigger on. Quite a lot of fun there tonight, enjoyed it.
WildGorillaMan wrote:$4000 bicycle. $300 shoes. $400 spandex.

35% bodyfat.

User avatar
Kenny X
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Posts: 2671
Joined: Tue Nov 29, 2011 4:00 pm
Location: Down on the bayou.

Re: Now I'm Looking For The Joke With A Microscope

Post by Kenny X » Sun Aug 04, 2013 5:26 pm

I ate a 6 oz. steak with red potato wedges pan seared in coconut oil an hour and a half before I went to the gym. Topped off the tank with black coffee on the ride in.

AM Lifting

Bring-Up the Triceps and Delts In 15 Minutes:

Triceps Press Downs
  • 25 x 10
    25 x 10
    35 x 10
    45 x 10
    55 x 7
    55 x 7, 35 x 11, 25 x 9, 15 x 18
Rear-Delt Raise
  • 15's x 15
    15's x 15
    15's x 15
    15's x 21
Lateral Delt Raise
  • 20's x 8
    20's x 8
    20's x 8
    20's x 13
BB Javelin Press
  • 45 x 5, 5
    45 x 5, 5
    45 x 10, 10
Main Work:

BB Curls
  • 30 x 21
    40 x 21
    50 x 21
    70 x 12
Strict BB Rows
  • 45 x 10
    95 x 10
    115 x 10
    135 x 10
    135 x 12
Rack Pulls
  • 225 x 5
    315 x 5
    405 x 5
    455 x 5
    500 x 5
Back Raise
  • 17
Neck
  • 16 kg x 50
WildGorillaMan wrote:$4000 bicycle. $300 shoes. $400 spandex.

35% bodyfat.

User avatar
Kenny X
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Posts: 2671
Joined: Tue Nov 29, 2011 4:00 pm
Location: Down on the bayou.

Re: Now I'm Looking For The Joke With A Microscope

Post by Kenny X » Tue Aug 06, 2013 1:44 am

AM Cardio
45 minutes, easy, HR restricted.

PM Jiu Jitsu
Drilled an interesting new pass tonight, it's rather like a typical toriendo pass except you drop your hip down while holding that opposite knee out with your arm. If he hip-escapes, pin that knee on the ground and switch your position to his opposite side, go for the Kimura grip, then get him into a triangle. I really need to photograph this sequence.

Drilled those techniques and then did 7 minute matches. Keep working my top game and it keeps improving, they say.
WildGorillaMan wrote:$4000 bicycle. $300 shoes. $400 spandex.

35% bodyfat.

User avatar
Kenny X
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Joined: Tue Nov 29, 2011 4:00 pm
Location: Down on the bayou.

Re: Now I'm Looking For The Joke With A Microscope

Post by Kenny X » Thu Aug 08, 2013 12:30 am

AM Cardio

You guessed it- HR restricted dog walking

PM Lifting

Close-Grip Incline Bench
  • 45 x 10
    95 x 10
    135 x 10
    170 x 8
    170 x 8
BB Military Press
  • 45 x 10
    95 x 6
    135 x 6
    135 x 6
Box Squats
  • 55 x 10
    95 x 5
    145 x 5
    195 x 5
    235 x 5
Did lots of finisher stuff to deltoids and triceps that I don't feel like logging
WildGorillaMan wrote:$4000 bicycle. $300 shoes. $400 spandex.

35% bodyfat.

User avatar
Kenny X
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Joined: Tue Nov 29, 2011 4:00 pm
Location: Down on the bayou.

Re: Now I'm Looking For The Joke With A Microscope

Post by Kenny X » Sun Aug 11, 2013 9:04 pm

image.jpg
image.jpg (15.9 KiB) Viewed 5341 times
AM Lifting

Bench Press
  • 45 x 10
    95 x 10
    135 x 10
    165 x 8
    185 x 8
    185 x 12
Seated DB Press
  • 35's x 8
    45's x 8
    55's x 8
    65's x 8
    65's x 8
Close-Stance Squat
  • 55 x 10
    105 x 10
    145 x 10
    165 x 10
Assorted exercises to make my delts and triceps bigger also.
WildGorillaMan wrote:$4000 bicycle. $300 shoes. $400 spandex.

35% bodyfat.

DikTracy6000
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Re: Now I'm Looking For The Joke With A Microscope

Post by DikTracy6000 » Sun Aug 11, 2013 9:07 pm

Dr. Agkistrodon wrote:
image.jpg
AM Lifting

Bench Press
  • 45 x 10
    95 x 10
    135 x 10
    165 x 8
    185 x 8
    185 x 12
Seated DB Press
  • 35's x 8
    45's x 8
    55's x 8
    65's x 8
    65's x 8
Close-Stance Squat
  • 55 x 10
    105 x 10
    145 x 10
    165 x 10
Assorted exercises to make my delts and triceps bigger also.
Spotter?

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Kenny X
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Re: Now I'm Looking For The Joke With A Microscope

Post by Kenny X » Sun Aug 11, 2013 9:22 pm

Yep. Not her of course, but yeah, we all help and spot each other.
WildGorillaMan wrote:$4000 bicycle. $300 shoes. $400 spandex.

35% bodyfat.

User avatar
Kenny X
Sgt. Major
Posts: 2671
Joined: Tue Nov 29, 2011 4:00 pm
Location: Down on the bayou.

Re: Now I'm Looking For The Joke With A Microscope

Post by Kenny X » Tue Aug 13, 2013 1:14 am

PM Jiu Jitsu

Learned a new choke today-

1. Get the guy in Cross-Body
2. Using the arm on his head side, grab the back of his collar
3. If he's being uncooperative and pinning the backing his head on the mat, you can lift him up a little
4. Pass the leg closest to his head over his head and then hook it back, and pull

It comes on fast and it's nasty.

Drilled that and then we rolled. Worked on my top game mostly, passing feels natural and I was able to fare well against the higher ranked guys, got some good passing in and avoided a lot of sweeps. Still got swept a time or two but my base is feeling stronger and more comfortable. And hell, at least I'm no longer getting triangled all the time.

So there's that.

Also, I hit a few nice sweeps from Guard myself. It's cool, learning submissions from Cross-Body and Guard playing is feeling good too.

Good session tonight.
WildGorillaMan wrote:$4000 bicycle. $300 shoes. $400 spandex.

35% bodyfat.

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