Rodja's PAL Sponsored Transformation

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  1. Rodja's PAL Sponsored Transformation

    First I would like to thank the PAL team for selecting me to have a sponsored log of Incarnate and Leviathan. Now, as many of you know, I train MMA, so physique is not on my highest list of priorities, performance is, but I am always trying ot improve my LBM:BF ratio.

    I started yesterday with the training and had weights and conditioning drills, but first the pictures.
    Attached Images Attached Images      
    M.Ed. Ex Phys

  2. Yesterdays lifts:

    Flat BP - 185x3
    Incline DB - 70x7, 75x5
    One Arm Rows - 100x12, 105x10x2
    Bent Over Rear Delt Flies - 30x12x3
    Low Pulley Swiss Ball Crunches - 60x15x3

    5-3 minute rounds of:
    Burpees for 30 sec
    Jump Rope for 30 sec
    Mountain Climbers or Jumping Jacks for 30 sec
    Shadow Thai Boxing for 90 seconds
    60 seconds rest
    M.Ed. Ex Phys


  3. Todays training
    75 minutes of BJJ (in 90 degree heat)
    2.5 miles of running (18 minutes)

    I have been dosing the Leviathan with my K-RALA about 30 minutes before breakfast and about 6-7 hours later, 30 minutes before a meal. The have been taking the Incarnate 60 minutes pre and post training.
    M.Ed. Ex Phys

  4. Good Luck Rodja!!!... starting my log soon

  5. good luck bro, sub'd!!!!!!!!!!!!!!!!

  6. niiiiiice bro....finally a face to the name

    you have a great great base to build on man...lets doo it!

  7. Looking good Rodja! Good Luck!

  8. I am definitely a skinny-fat guy, but I am doing my best to get rid of my little tire. It is frustrating as hell, to because my waist is slightly less than 31" and I wear size 29 in pants/shorts (assuming there is enough thigh/ass room).
    M.Ed. Ex Phys

  9. Right on Rodja....get banging...

  10. Good luck Rodja, looking fine already!

  11. Quote Originally Posted by asianbabe View Post
    Good luck Rodja, looking fine already!
    Danke, AB. Your new pics are looking great as well.

    Todays lifts
    Rack Deads - 405x5 (just felt like doing them)
    Walking DB Lunges - 50x8x4
    Glute/Ham Raises - BWx8x3
    DB Holds - 90x30 sec, 100x28 sec

    Strength was pretty solid and I could have gone higher on the DL, but I did not have a belt and didn't want to risk injury. I weighed 181 on Monday, but today I weighed 178 today.

    5, 3 minutes rounds
    30 sec of Burpees/Jump Rope
    30 sec Jumping Jacks
    30 sec Mountain Climbers
    90 seconds of shadow Thai Boxing

    I felt great during these. I had a little exhaustion and ab fatigue, but my recovery between rounds was awesome. It is still too early to say if it is the BA helping or if my cardio is just getting better, but I can feel something good happening.
    M.Ed. Ex Phys

  12. looking good rodja. subscribed. good luck in the contest!

  13. Good luck !! Nice to see some pics.

  14. Bad News:

    I may have sprained my knee yesterday at BJJ. I was rolling and I took the back position and got my hooks in and flattened him out to go for a choke, but when I did, I had my right foot in a position where I basically heel-hooked myself. So, now I am waiting to see if I just need to take a few days off from cardio or if it is something much worse. I can walk on the knee w/o pain, but squatting and lateral movements are VERY painful.
    M.Ed. Ex Phys

  15. hope you recover fast! Injuries are always frustrating...

  16. bad deal bro, wish you a fast recovery

  17. wow, the famouse Rodja! He is a myth no more! Good build man.

  18. I added a brace to my knee to help with the joint stability so I could lift.

    Dips - BWx15, 12, 12
    Campered Curls - 105x6+3+2
    Incline DB Extensions - 30x10, 8, 8
    BB Rows - 225x12x3
    Side Laterals - 30x15, 40x12x2 (PR)
    Hammer Curls - 50x6+4+3 (PR)

    Great pump and recovery today, especially in my biceps and delts. My focus and intensity were a little off today because I woke up 3 hours earlier than normal. Overall, this was a good WO, but I am going to put more focus on back work starting next week. I am going to skip conditioning today and BJJ tomorrow to give my knee some time, but, hopefully, I will be ready to go on Monday.
    M.Ed. Ex Phys

  19. Link by day, PAL contest winner by end of log!
    Athletic Xtreme Rep
    [email protected]
    Ask me about the Athletic Xtreme Product Line

  20. I had an awesome day of training. I set 3 PR's and my conditioning was fantastic.

    Dips-BW+45x6, BW+55x6(PR)
    BB Rows-275x8+7(PR)
    Incline DB-75x4, 80x3
    Bent Over Rear Delt Flys-30x15, 35x12x2

    DC Stretches for Chest and Back. I have begun to incorporate some DC principles into my weight training, mainly rest-pause, to try to increase strength.


    3, 5 minutes rounds
    30 sec Jump Rope
    30 sec Burpess
    30 sec Jumping Jacks
    30 sec Split Jumps
    30 sec of double-leg takedowns
    30 sec of sprawls
    60 sec of shadow Thai Boxing

    My HR got into the 160's, but I did not feel winded and I felt as though I got stronger as I progressed. My knee is feeling fine and I am going back to practice tomorrow along with some Guerrilla sprints in the afternoon.
    M.Ed. Ex Phys

  21. Good God, my chest is ridiculously sore today. I really hope I don't end in side-mount today during BJJ because I don't think that I am going to be able to escape.

    Also, I have my next fight confirmed, finally, on November 10 in San Antonio at the AT&T center, which is where the Spurs play. So I am slightly over 10 weeks out from this event and then I start prepping for the tournament in Conroe.
    M.Ed. Ex Phys

  22. Rodja,

    Are you in Houston? (EDIT: I see San Marcos) I was down in Houston 2 yrs ago to watch my wifes cousin fight at the Verizon Wireless Center. It was a TX MMA event. That night Tito Ortiz was there.

    I think I could have taken him...


  23. Quote Originally Posted by dpatterson View Post

    Are you in Houston? (EDIT: I see San Marcos) I was down in Houston 2 yrs ago to watch my wifes cousin fight at the Verizon Wireless Center. It was a TX MMA event. That night Tito Ortiz was there.

    I think I could have taken him...

    I live outside of Austin ATM, but I am going to move back to Houston within the next few years (unless I decide to go Florida to train with Wanderlei).
    M.Ed. Ex Phys

  24. Cool. My Bro lives in South Austin. Where is the Comp in Conroe? I am down there all the time. We have offices there.



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