Rodja's Cynostane Log-A New Direction

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  1. First, before my updates, a little MMA history:

    Long before there was Anderson Silva, there was Jose Landi better known as "Pele"



    9/26-Delts/Triceps/Traps

    10 minutes elliptical

    CG-225x12, 245x10, 275x5
    Smith Military Press-135x12, 145x10, 185x6
    Unilateral Side Laterals/Overhead DB Ex-35x12, 40x10, 45x10/3x35x8
    Pressdowns/Reverse Flys-150x15, 2x165x12/3x40x12
    Smith Shrugs-315x12, 365x10, 385x7
    Upright Rows-95x10, 105x10

    DC Stretches

    3-5 minute rounds of heavy bag

    Gihugen pump in every muscle worked along with a great M-M connection. I took 400mg of sulbutiamine before this session and it really kicked in about halfway through the session and carried me until the end. I wasn't tired when I was through, but I knew I had been training long enough for the day and was starting to get hungry. One thing I have noticed recently is better sleep, which is highly unusual for me while using any compound. I don't wake up during the night and wake up much earlier than usual.
    M.Ed. Ex Phys



  2. Nice. Those up kicks were brutal and that straight kick to the face while that guy was sitting against the corner was pretty awesome. He really does remind me of Anderson Silva.
    NSCA - CSCS
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  3. 9/29-Chest/Biceps

    Dips-BW+90x5, 2xBW+100x3
    Flat DB Presses-2x80x8
    Incline Flys/DB Curls-3x50x12/3x50x8
    HS Preacher Curls-100x15, 125x10, 125x10-drop-80x12
    HS Decline-100x15, 125x10
    CrossOvers/High Cable Curls-2x70x12/2x50x12, 50x12-drop-25x12

    DC Stretches

    This was by far the best session that I've had on this cycle. Weight is up to 207 and strength is climbing; not so much in numbers, but my intraset recovery is much better and DOMS is almost non-existent, even though I've added extra sets and drop sets. One thing I've noticed from this cycle is a higher appetite and zero water retention. It reminds me of a more anabolic MOHN (that's an old-school reference for you).
    M.Ed. Ex Phys


  4. Good updates and thanks for the vid man!!

  5. 9/29-Cardio/BJJ

    Today, I decided to get back on the mat, especially since this past weekend was ADCC. A nice MMA compilation:



    I worked mainly from my guard and went for sweeps and triangles. One of the weakness of my game has been my lack of submissions from my guard. Outside of basic armbars, omoplatas, and gogoplatas, I don't have too much in my arsenal. I much prefer to have top position, preferably half-guard. I have really been working my Brabo choke and Japanese Necktie lately and have really gotten them down to where I can pull it off on most of the purple belts we have. I didn't get overly winded and my arms didn't burn out at any point during the session, which they usually do at some point from working these particular chokes.

    I also went for a 2-mile run after BJJ, but it was more for just general caloric expenditure instead of performance. All in all, I felt really good during training and have noticed some fantastic sleep over the past few days.
    M.Ed. Ex Phys

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  6. that reverse, inverted, RNC was outrageous.
    NSCA - CSCS

  7. Nice vid and updates man!! I'm nowhere near your level man, it's mostly just for fun now and cardio, but I like the bottom position, as long as someone is roughly my size. I can setup decent sweeps/traps form there to get me into positions where I can gnp, which is what I prefer, love trapping someone in a crucifix. It's usually a slow triangle or americana that lets me do this, while I have the one leg in lockdown. It also presents a good chance for a darce choke. Like I said though, I'm not any good, just enjoy it. Sure beats a treadmill. You have any pro plans in the future bud?

  8. Quote Originally Posted by subweevil View Post
    Nice vid and updates man!! I'm nowhere near your level man, it's mostly just for fun now and cardio, but I like the bottom position, as long as someone is roughly my size. I can setup decent sweeps/traps form there to get me into positions where I can gnp, which is what I prefer, love trapping someone in a crucifix. It's usually a slow triangle or americana that lets me do this, while I have the one leg in lockdown. It also presents a good chance for a darce choke. Like I said though, I'm not any good, just enjoy it. Sure beats a treadmill. You have any pro plans in the future bud?
    Maybe some grappling tournaments, but no fights for awhile. This semester is very rough and I don't have the time to devote 20+hours to train for a fight.
    M.Ed. Ex Phys


  9. Good deal. Didn't know if you'd had any amateur ones yet or not. Hats off to you if you only need around 20hrs. notice before a fight, man, that's tough. Grappling is a good thing to work man, really improved my cardio among other things. Hope your semester goes well for ya bud!!

  10. Quote Originally Posted by subweevil View Post
    Good deal. Didn't know if you'd had any amateur ones yet or not. Hats off to you if you only need around 20hrs. notice before a fight, man, that's tough. Grappling is a good thing to work man, really improved my cardio among other things. Hope your semester goes well for ya bud!!
    I've had 7 pro fights; I usually train for 20+hours a week for a fight, but I have taken a fight the day before (I had 4 hours to make weight).
    M.Ed. Ex Phys


  11. 've had 7 pro fights; I usually train for 20+hours a week for a fight, but I have taken a fight the day before (I had 4 hours to make weight).
    Very nice man!! I wasn't sure if you meant 20hrs of training as in before the fight or how much time you spent weekly, so thanks for clearing it up!! I used to do Toughman stuff, many moons ago, and I trained about the same amount of time. 4hrs to make weight is rough, your the man!! I took one on short notice once, and the little dude lit me up, it was like getting bit by 1000 mosquitos. Guy was crazy fast, but it felt like spitwads hitting me. Problem was, he was way to fast for me to land one. I hope your ma thing works out for ya bud, you seem very dedicated and well versed at it!!!

  12. 7 pro fights, nice man! Takes some courage to get up there

    //CC
    SNS - Serious Nutrition Solutions
    My advice is exclusively my own and may not correspond with the views of SNS
    Questions or concerns? → conny[@]seriousnutritionsolutions.com

  13. so how does being on cycle and training mma feel, more explosive and aggressive hits and kicks,sence of alertness,and strength,in the holds and such,

  14. Quote Originally Posted by jackedandtan1 View Post
    so how does being on cycle and training mma feel, more explosive and aggressive hits and kicks,sence of alertness,and strength,in the holds and such,
    The main thing I have noticed has been faster muscle recovery while training (e.g. my forearms don't burn out). I haven't sparred, so I can't comment on its efficacy in that respect.
    M.Ed. Ex Phys


  15. 10/2-Back

    5 minutes elliptical

    BB Rows-225x12, 245x12, 275x10
    Lat Pulls-200x12, 2x220x10
    HS Neutral Grip Rows-170x12, 180x12, 190x10
    Neutral Grip Pulls*-120x12, 140x12
    Cable Rows-180x15
    Hypers-2xBW+25x15, BW+45x12

    DC Stretches

    3 rounds bag drills

    This was an odd session. Every now and then, I have one of those sessions where I don't feel 100%, yet I still have an amazing session. My head was a little fuzzy and this week has kicked my ass academically, but I still managed to have a fantastic session. My strength numbers are up to where they were in the Spring while using The One and my cardio has remained high during this cycle. I had a cramp in my left brachioradialis during the night, which is the first adverse effect I've had while using Cyno. Weight is still holding strong and the pumps are very strong. I start to get a quad pump while walking up a flight of stairs.
    M.Ed. Ex Phys


  16. you and your freakishly disproportionate BB rows strength.
    NSCA - CSCS

  17. Agreed, those are some heavy BB rows

    //CC
    SNS - Serious Nutrition Solutions
    My advice is exclusively my own and may not correspond with the views of SNS
    Questions or concerns? → conny[@]seriousnutritionsolutions.com

  18. Yeah, I'm jealous of those BB rows, not gonna lie.

  19. Quote Originally Posted by Rodja View Post
    10/2-Back

    5 minutes elliptical

    BB Rows-225x12, 245x12, 275x10
    Lat Pulls-200x12, 2x220x10
    HS Neutral Grip Rows-170x12, 180x12, 190x10
    Neutral Grip Pulls*-120x12, 140x12
    Cable Rows-180x15
    Hypers-2xBW+25x15, BW+45x12

    DC Stretches

    3 rounds bag drills

    This was an odd session. Every now and then, I have one of those sessions where I don't feel 100%, yet I still have an amazing session. My head was a little fuzzy and this week has kicked my ass academically, but I still managed to have a fantastic session. My strength numbers are up to where they were in the Spring while using The One and my cardio has remained high during this cycle. I had a cramp in my left brachioradialis during the night, which is the first adverse effect I've had while using Cyno. Weight is still holding strong and the pumps are very strong. I start to get a quad pump while walking up a flight of stairs.
    Just a question. Concerning your cycle of The One, did you take time off after Spring which caused your strength to diminish? I noted where you stated that your strength is now back to where it was during your "One" run?

    I was wondering if you took a break and lost a significant amount of strength after the Spring cycle?
    ---The internet is the father of the electronic lynch-mob---

  20. 10/3-Triceps/Delts/Traps

    CG-245x10, 275x5, 280x3
    DB Shoulder Press-3x60x8
    Pressdowns/Side Laterals-160x15, 175x12, 175x12-drop-100x12/3x35x12
    Leaning Overhead Rope Ex/Facepulls-2x115x10, 115x10-drop-60x10/3x145x15
    DB Shrugs-3x110x10
    Overhead DB Ex-30x8-hold for 30 sec DC stretch
    Front Raises-40x20

    DC Stretches

    Solid session. I had a late start to the session because we've had some brutal rain here the past few days, so I wasn't able to do core. However, I was able to fly through my session because my inter-set recovery is so high right now. The pumps I'm getting are ridiculous to the point where they feel like they're about to cramp, especially in my triceps. DOMS has started to return, but I attribute that the less of time between sets and a slightly higher TUT.
    M.Ed. Ex Phys


  21. Quote Originally Posted by hardknock View Post
    Just a question. Concerning your cycle of The One, did you take time off after Spring which caused your strength to diminish? I noted where you stated that your strength is now back to where it was during your "One" run?

    I was wondering if you took a break and lost a significant amount of strength after the Spring cycle?
    I was very inconsistent during the Summer with my training and I was also training for a couple of fights, which brings my weight training intensity down somewhat. I would say that my overall strength levels while using TO were the highest I've ever had. I would definitely say that I could have maintained 90% of the strength gains if I had been much more consistent with my training.
    M.Ed. Ex Phys


  22. Instead of lifting after class, I decided to go spar. After a couple of warm-up rounds, the real fun began. I did pretty well: I focused on timing on leg kicks and have incorporated front and side kicks lately. I have also been really focusing on timing my shots while sparring. I timed one perfectly - full changing of levels as my partner threw a right hand and I connected my hands. However, there was a problem: I didn't go for the trip in time and he sprawled out. As a result, I got this:



    The worst part is that I landed on my own knee...I was Gonzaga'd.
    M.Ed. Ex Phys


  23. dang man... looks painful.

  24. Quote Originally Posted by benj851 View Post
    dang man... looks painful.
    It actually didn't hurt that bad, but it slightly tore the skin under the eye.
    M.Ed. Ex Phys


  25. have you noticed any shutdown so far?
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