very on board for this
Cleans-165x8, 185x6, 190x1 (traps were dead)
Lunge/Squats on Smith-135x5x3/135x10x3 (20 seconds rest)
Wide Grip Pulldowns-170x6x2
Step-Ups/Hammer Curls-90x5x2/50x6x2 (20 seconds rest)
Overall, I felt pretty good during this WO and my recovery between sets was pretty good. My MCL in my right knee was a little cranky, but not enought to slow me down. I have to skip my second training session today to pack and move out of my apartment. I know the AX is still building in my system, but I am already feeling the effects of the , which is awesome.
sweet... interested in your results and impressions of AXtreme
looking good so far
Yesterday was an awesome BJJ class. I pulled off a freakin gogoplata on a blue belt. It is definitely one of my proudest accomplishments in BJJ as of this moment and I actually starting shouting after I pulled it off. I have been moving the past couple of days so I haven't been able to get in all parts of my training since Tuesday. I am going to lift in a few hours and I will update tonight.
Close Grip BP - 205x8, 225x4
Clean and Press - 135x8, 145x6 PR
BB Rows - 225x10, 245x8
Pressdowns/Weighted Crunches - 150x12/110x30, 150x12/120x30
Pull-Ups/Trunk Rotations/Facepulls - BWx5x2/70x20x2/70x15x2
Great WO, strength was great and I had a nice pump and vascularity. I am going to incorporate more rear delt work in my lifting to strengthen my shoulder integrity. Abs seem to be slightly more visible, but I think it is too early to say. For 5 days in, I can definitely feel a difference in recovery and sleep. The nettle and rhodiola combo was a brilliant idea for sleep and recovery.
Hey Rodja, I find that conditioning practices destroy me, my joints hurt, and I really can't do much the next day. How do you maintain strength? It seems rediculously catabolic... I've been drinking like 10-15 grams of bcaa's to stave off catabolism, but I'm not sure if that's helping. 2 conditioning practices a week is too much for me. Argh.
haha, try teaching and rolling 3 classes a week for 12 years...
5 days in and already feeling its effects... think i'll grab me some
good job bro!
It appears as though I have picked up a fight for sometime around late September. So, I have about 7 weeks or so to get myself into competition shape. Luckily, I don't have to worry about my weight, but I am going to put a huge focus on my cardio until this fight. Luckily, I will have about 6-7 weeks between this fight and my next, so I can take a week off after the first one to give my body some rest.
Today is day 7 of my log and here are my impressions/observations:
1. Sleep is phenomenal; I can sleep for only 6 hours and fell like I had 9
2. Vascularity is starting to improve
3. Strength gains are starting to come along nicely
4. Joints are a little dry, particularly my knees and elbows
5. DOMS has been reduced
6. Appetite is up slightly
7. Increased nutrient repartitioning; I have blood glucose crashes if I don't eat in 3 hours intervals
8. Mood is great
9. Pumps are improved, but not massive...yet
10. Cardio has not increased significantly, but it is still early in the cycle
11. Aggression is way up
Nice detail Rodja...
I did cardio ~1 hour before lifting, but I felt strong throughout the WO. Cardio today was a 2.5 mile run which I finished in 17minutes.
Flat BP - 165x5, 185x1, 195x1
BB Rows - 205x5x3 (20 seconds rest)
Dips - BW+10x8, BW+25x5 (PR)
V-Handle Pulldowns/Side Laterals - 160x6x2/35x10x2
I skipped my core session because my abs have had lingering soreness and I wanted to get a little extra rest for them today. Sleep, vascularity, and pumps have been great. Acne is increased on forehead and shoulders, but nothing horrible. Unlike with ATD, I am not experiencing any weak erections either. So far, so good...
Today was a long day of training. I had BJJ, sparring, and distance cardio back-to-back-to-back, but I managed to survive. Sparring went ok, but I need to develop a better sense of reach and start incorporating more uppercuts into my stand-up game. BJJ was a good session and I focused more on sweeps and transitions than actual submissions. I am starting to incorporate scissors half-guard into my game and have been able to get several sweeps from that position on a consistent basis. Cardio was 2.5 miles and I finished in 18 minutes, which was a little worse than Monday, but I also was not anywhere near the level of fatigue yesterday as I was today during cardio. It is the beginning of my pre-fight prep and I am going to become a conditioning demon over the next several months. Hopefully, the Activate Ex will help my recovery and strength levels over the length of this trial. I have set a few PR's already and I hope to keep improving.
Logs looking good! I'm in.
Good pump and strength roday. I am looking a lot leaner and drier over the past few days, but I am at 177. I have increased my kcals by about 150 over the past couple days, mainly coming from carbs and EFAs. Since I did this, I have not had as many blood-glucose issues as before.
Close Grip BP-225x8, 235x4
Clean and Press-135x8, 155x6 (PR)
BB Rows-245x10, 275x8
Pressdowns/Pull-Ups/Cable Laterals-150x12/BWx5/25x10, 150x15(PR)/BWx5/30x10
I had a good WO today; it take me a minute to get going, but I got ther. My legs and hips were tired from biking up hills yesterday, which affected my strength on the cleans and woodchoppers. I had a couple of PRs today, so I guess you could say that today was a success. My cardio is starting to get back to where it needs to be, but I still have a ways to go to get to the level of conditioning I want.
I decided to slightly change the routine today and I had some great strength and pumps to go with it.
Dips-BW+25x6, BW+35x6 (PR)
BB Rows-225x12, 245x10x2
Facepulls/Weighted Crunches-80x15/120x15, 90x15x230x15x2
My weight was at 179 today, but it was probably due to eating a lot this weekend. My appetite has been up for the past several days and I thought that I would take advantage of that. Delts and arms are starting to get more vascular and defined.
Update as far as conditioning is concerned: my cardio has made a rapid improvement over the last 10 days or so. I am able to complete all of my conditioning drills and not feel like I am about to vomit. BJJ and sparring are doing excellent and my recovery between sets and rest periods is outstanding. I have zero negatives to report as of this moment.
Reverse Lunges-90x8 (per leg)x3
Grip Work-30 second holds w/ 80x1, 30 seconds w/90x1
I am starting to implement some more leg work to maintain a higher level of posterior chain strength. I am pretty sure that this is the reason that my lower back has been more susceptible to injuries over the past year because I have not serious leg training for about 15 months now. I am also starting to dose at 6 caps/day for the rest of the log (2 w/ breakfast, 2 pre-WO/mid-day, 2 before bed).