Rodja's Training Log

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    Rodja's Training Log


    Outside of sponsored supplement logs, I haven't kept a really detailed comprehensive training log in quite some time. I've decided that it's time to fix that. Before I get on the training/diet/supplements, I want to include a personal update. I have only had a handful of MMA sessions since I was supposed to have my last fight; not due to health, but scheduling conflicts. I am looking to get back into the cage at some point in the summer, but nothing is in the works at this moment.

    Split
    Monday-Cardio, Upper-Vertical Flexion/Extension, Core
    Tuesday-Conditioning
    Wednesday-Cardio, Lower-Push/Pull, Core
    Thursday-Conditioning
    Friday-Cardio (maybe), Upper-Horizontal Flexion/Extension, Core

    Supplements
    Xtend-4 scoops post-training
    SuperCarb-25 post-training
    WMS-80g post-training
    2nd Gear-1 cap/day
    Testofen-750mg divided into morning/night
    Fish Oil-10g
    RPM-4 caps ~45 pre-training

    Diet
    A couple of quick comments; my diet is based off of 2 main principles: blood pH and minimal gluten. I try to eat only 2 sources of complex carbs which are red potatoes and basmati rice (I know I use WMS, but the PRAL is almost neutral)

    Meal 1-4 eggs (2 whole, 2 whites), 6 oz turkey sausage, 10 oz red potatoes, 1 serving of fruit (either apples, pineapple, or raisins), Testofen
    Meal 2-45g protein blend, 5g fish oil
    Meal 3-8 oz chicken, 1 can green beans (3.5 servings produce)
    Meal 4-Part 1: Xtend/SC/WMS drink; Part 2-4 eggs (2 whole, 2 whites), 6 stripes center cut bacon, 1 serving of fruit
    Meal 5-2 scoops 100% ON Casein, 5g fish oil, Testofen, 2nd Gear

    Macros: ~70-75g fat, 200g carbs, 215g protein (plus 15g BCAA)= ~2350 kcals

    Alas, here is my secret to keeping mass up and gaining strength: balls-out cheat days of Saturday and Sunday. My breakfast is the same, but all other meals are fair game. I always hit ~200g of protein, but I am sure that I boost kcal intake to ~4500-5000 on these days. For the most part, the sources are clean and I seldom drink anymore; however, I do have a huge affinity for pizza and this is when I can no longer resist.

    4/13-Cardio/Upper PF/E, Core

    Fasted Morning Cardio
    20 minutes (HR in 150-165 range)

    Lifts
    Neutral F/E
    Dips/Chins-BW+45x8, 2xBW+70x6/BWx8, 2xBW+25
    60 sec rest between sets; 20 secs to adjust weight on belt

    Compound F/E
    Wide Upright Rows-105x10, 115x10, 125x10
    Seated DB Press-2x60x10 (tightness in my right delt)

    Isolated F/E
    Pressdowns/Hammer Curls-3x160x12/3x50x10

    Core
    Cross-body Trunk Rotations-3x60x12

    DC Stretches
    M.Ed. Ex Phys

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    4/15-Lower F/E, Core
    Strength

    Deadlifts-365x1, 385x1, 395x1

    Power
    Box Jumps (30")-5x3 (15 sec rest)

    Supporting Lifts
    Unilateral LP-330x10, 370x8, 390x8
    Reverse Lunges-3x115x6 (30 sec rest)

    Core
    Hypers/Hanging Leg Raises

    I felt pretty good during this session. This was the first time that I have done deadlifts in quite some time, so I didn't push too hard. I am hoping that my erector strength returns quickly to roughly the level I was at during the summer (I pulled 435 in July). I am feeling slightly depleted right now, so I may tinker with my diet by adding in some more fats to meals 3&5.
    M.Ed. Ex Phys
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    I notice you have your bachelors and NSCA.

    Any chance your going to be acquiring your CSCS? I am working on mine right now. Its a lot of fun also. As far as career opportunities, its huge in that department.
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    Quote Originally Posted by bLacKjAck. View Post
    I notice you have your bachelors and NSCA.

    Any chance your going to be acquiring your CSCS? I am working on mine right now. Its a lot of fun also. As far as career opportunities, its huge in that department.
    I'm eventually going to go that route, but I am not sure when. Tentative ETA is next spring.
    M.Ed. Ex Phys
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    4/17-Horizontal F/E, Core

    Incline BP-185x3
    BB Rows-315x12
    DB Press-70x10, 75x8, 80x6
    HS Neutral Row-3x180x10
    Weighted Crunches/Facepulls-3x130x30/3x145x15

    Flexibility

    Morning Cardio-20 minutes ~70-80% MHR

    Notes:
    Right shoulder is still pretty tender, along with my lumbar. I hope that the increased core work will help to re-strengthen my lower back and the reduced volume will help to alleviate my right shoulder. These next few weeks are essentially active recovery during my PCT and to transition my body back into a power/performance oriented split.
    M.Ed. Ex Phys
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    Quote Originally Posted by bLacKjAck. View Post
    I notice you have your bachelors and NSCA.

    Any chance your going to be acquiring your CSCS? I am working on mine right now. Its a lot of fun also. As far as career opportunities, its huge in that department.
    whats cscs stand for?
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    Quote Originally Posted by buster0371 View Post
    whats cscs stand for?
    Certified Strength and Conditioning Specialist
    M.Ed. Ex Phys
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    4/20-Vertical F/E, Core

    Dips-3xBW+45x10
    Wide Pulls-3x200x10
    Smith Military-3x125x10
    Wide Upright Rows-115x10, 125x10, 130x10
    Seated Overhead DB Ex/Seated DB Curls-2x80x10/2x45x10
    Halos/Plank-3x25x12/3x30 secs

    Flexibility

    I planned on doing cleans and wide pull-ups today but my lower back and shoulder could not handle the force upon it. Other than that, I felt good throughout the session and had a nice pump in most of my upper body (except back). Only minor triceps soreness today and I have slightly altered my dip form to a neutral position to hit both the pecs and the triceps.

    One more thing about the diet: I did my re-feed this weekend (I prefer the dirty version to the clean version) and consumed close to 5000kcals each day. My weight on Friday was down to 190, but it was back to 194 on Monday and my glycogen levels/muscle fullness was much higher.
    M.Ed. Ex Phys
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    4/21-Condtioning

    3x3-minute rds of jump rope (warm-up)

    3x5-minute rds bag drills (primarily punch combinations)

    20 minutes of running (~3 miles)


    4/22-Lower, Core

    Front Squats-185x3, 195x3, 205x3
    SLDL-3x225x8
    Uni LP-2x370x10, 420x8
    DB Walking Lunges-3x60x12
    Hanging Leg Raises/Hypers-2x15/2x15

    Flexibility

    My lower back is staring to finally come around and the stiffness is lessening. I have begun the corrective treatment and addressed the tightness in my right hamstring ( a consequence of the back issue). Very little discomfort throughout the session and I am regaining my full ROM I had before this nagging little bastard decided to re-appear. Not to much soreness in anything and my recovery has not been hindered by the lack of carbs or increased training.
    M.Ed. Ex Phys
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    4/24-Horizontal F/E, Core, Cardio
    BB Rows-275x12, 315x10, 335x8
    Flat BP-185x5
    HS Uni Reverse Low Rows-145x12, 2x155x12
    HS Uni Incline Press-100x10, 110x8
    Cable Crunches/Facepulls-3x145x30/3x145x15

    Flexibility

    Bag Drills

    3x5-minute rounds

    25 Thai low kicks (each leg)

    Solid session for me. The hardest part was to maintain my grip on my right hand (my right thumb was bothering me) and it lessened my strength on my rows. My right shoulder felt good, but it started to get stiff as the session progressed.
    M.Ed. Ex Phys
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    4/28- Vertical F/E

    Dips-BW+45x10, 2xBW+70x8
    Wide Upright Rows-115x10, 2x135x8
    DB Shoulder Press-2x60x10
    Wide Lat Pulls-2x200x10
    Pressdowns/Hammer Curls-3x160x12/3x50x10

    Flexibility

    3x3 heavy bag

    Decent session for me. Nothing too spectacular, but nothing horrible either. Training has been a little off this week because of finals, presentations, and research papers all being due. My weight is holding steady in the low 190's and my strength has only mildly dipped since I stopped using The One. I am seeing decent growth in my shoulders recently along with a nice overall recomp.
    M.Ed. Ex Phys
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    4/30-Lower

    Deadlifts-365x2, 385x1, 395x1
    Front Squats*-3x135x3
    Reverse Lunges-100x6, 2x120x6
    Uni LP-370x10, 2x420x8

    Flexibility

    I am taking it slow and easing myself back into to deadlifts so I don't strain my lower back and effectively re-strengthen the area. On the front squats, I put the rack to the lowest setting to where the bar slightly rests at the bottom of the motion (e.g. ATG position with bar resting on the catchers). From there, I keep the contact between the bar and my front delts and explode up. I use these to develop a better burst out of the hole and to add power. Other than that, the session went smoothly and I am regaining flexibility in my right hamstring (I can put my heel to about the middle of my head on the right, but fully behind my head on the left).
    M.Ed. Ex Phys
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    Will be watching as you go along. You do some interesting training sessions.
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    5/5-Vertical F/E, Core

    Dips-BW+90x6, BW+100x3, BW+90x5
    Wide Pulls-200x10, 2x220x8
    Military Press-2x165x8
    Wide Upright Rows-135x10, 140x10
    Halos/Planks-3x25x12/30 secs

    Good session even though I haven't been feeling physically at my best for over a week. I've noticed some really solid development in my delts over the past 2 months or so and I do attribute this to my re-incorporation of wide upright rows.
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    5/7-Horizontal F/E, Cardio

    BB Rows-2x275x12
    Incline DB Press-70x10, 75x8, 80x6
    Incline Flys-45x15
    HS High Rows-2x145x10
    HS Flat Press-2x50x15 (45 sec rest)

    4x3-minute rounds heavy bag

    Decent session from a strength perspective, but a great session from an M-M perspective, especially in my chest. I'm working different rep ranges to throw in some muscle confusion and to increase the lactate threshold. There was a major problem at the end of my cardio: I had a major back spasm in my lumbar and the fascia has stayed very, very tight. I put some cap cream on there to loosen up the muscle, but it has only marginally helped. All I'm going to do this weekend is stretch my lumbar and my hamstrings/glutes.
    M.Ed. Ex Phys
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    you do a lot of weights for MMA training huh?
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    Quote Originally Posted by buster0371 View Post
    you do a lot of weights for MMA training huh?
    Strength is one of my bases in competition. I'm a grappler by trade and being stronger than my opponent is very important. When I'm training for a fight, I change up my lifting by reducing volume and tinkering with rep ranges, but I always lift as heavy as I can.
    M.Ed. Ex Phys
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    oh i see! so how does that affect your weight? do you fight natturally bigger or taller guys since you carry around more muscle mass? or do you have a lot of extra strength with minimal extra weight? how do you acheive this?
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    Quote Originally Posted by buster0371 View Post
    oh i see! so how does that affect your weight? do you fight natturally bigger or taller guys since you carry around more muscle mass? or do you have a lot of extra strength with minimal extra weight? how do you acheive this?
    Strength can be attained with the proper training program, but size is all about diet and recovery. When I'm in full training mode, I have 2-a-days 5x/week, so I have to monitor everything in my program to make sure I don't eat too little. I really don't think you can overtrain, but you can easily undereat. I have gained enough LBM over the past year to be a large WW (170 lbs) and I am about average height for the weight class. I am slightly heavier than usual (~5 lbs), but most of it is muscle and not fat. I fully expect to lose some mass when I'm prepping for my next fight, but I am much more concerned about maintaining my strength levels.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    Strength can be attained with the proper training program, but size is all about diet and recovery. When I'm in full training mode, I have 2-a-days 5x/week, so I have to monitor everything in my program to make sure I don't eat too little. I really don't think you can overtrain, but you can easily undereat. I have gained enough LBM over the past year to be a large WW (170 lbs) and I am about average height for the weight class. I am slightly heavier than usual (~5 lbs), but most of it is muscle and not fat. I fully expect to lose some mass when I'm prepping for my next fight, but I am much more concerned about maintaining my strength levels.
    and whats the trick to lose the mass yet maintain the strength?
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    Quote Originally Posted by buster0371 View Post
    and whats the trick to lose the mass yet maintain the strength?
    No trick. It's just reduction of volume and training to peak at the appropriate time. It's basically periodization.
    M.Ed. Ex Phys
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    so you ever get that super middle weight class you been asking for silva? LOL JK
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    Not a training update, but more of a log update. I'm going to give my back a week to rest, but I am going to continue my rehab and stretching. I've ignored this for too long and I'm paying for it now.

    However, I do have some very, very exciting news

    (drumroll, please)


    Rodja is now engaged!! That's right my fellow AM'ers, the resident surly MMA-snob and Avant rep is now set to get married. We haven't decided on a date, yet, but we're shooting for next summer.
    M.Ed. Ex Phys
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    Getting back into my full training now. I went for a run (my old route which I use as a gauge for my cardio) on Friday and didn't do too well. I had to stop 3x, but not because of low-back pain. I expected my cardio to be a little low, but not that bad (in all fairness it was humid).

    Yesterday, I went to MMA practice and did some light and controlled sparring working mainly my jab. I actually stayed very calm and my footwork has good, which is a relief. I still have my shot in-tact and I am easing back into the fight game. I am going to lift today and work back into my old split from last summer with some modifications.
    M.Ed. Ex Phys
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    Congrats on the engagement
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    Quote Originally Posted by Rodja View Post
    Rodja is now engaged!! That's right my fellow AM'ers, the resident surly MMA-snob and Avant rep is now set to get married. We haven't decided on a date, yet, but we're shooting for next summer.
    That a boy, I need to start saving for my girls ring

    Quote Originally Posted by Rodja View Post
    Getting back into my full training now. I went for a run (my old route which I use as a gauge for my cardio) on Friday and didn't do too well. I had to stop 3x, but not because of low-back pain. I expected my cardio to be a little low, but not that bad (in all fairness it was humid).
    I know how it feels, my bike ride today was a drag. I've been keeping up with your training and man I'm loving your workouts. keep up the great work
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    congrats!
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    5/19-Vertical F/E, Core

    Dips-BW+45x10, BW+70x8, BW+80x6
    Wide Pulldowns-200x10, 220x8, 240x6
    Seated DB Press-2x55x8
    Wide Upright Rows-115x10, 125x10
    Seated Overhead DB Ex/Seated DB Curls-80x10/45x8

    Halos/Planks-3x25x14/30 seconds

    Solid first session back in the gym. Strength was good, but my endurance was down a bit. Didn't want to push too hard, so I had a pretty low volume day. In the next 2 weeks, I am going to start training fully for MMA again and will change my split. Until that time, I will remain with my current routine.
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    Quote Originally Posted by Rodja View Post
    Not a training update, but more of a log update. I'm going to give my back a week to rest, but I am going to continue my rehab and stretching. I've ignored this for too long and I'm paying for it now.

    However, I do have some very, very exciting news

    (drumroll, please)


    Rodja is now engaged!! That's right my fellow AM'ers, the resident surly MMA-snob and Avant rep is now set to get married. We haven't decided on a date, yet, but we're shooting for next summer.
    Hey congratulations! In other news, I hope your back got the recovery it needed.
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    I went to practice last night, but I didn't spar. I worked mitts, clinch-work, and positions before I had a few rolls. I felt surprisingly smooth for not being on the mat for about 3 months and for barely training since last July. My BJJ, which has always been the heart of my game, felt really good and I was able to transition from every position relatively easily. My cardio felt decent, but my arms started to burn out towards the end from trying to sink in a Brabo Choke.
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    OK AMers, here's a quick rundown of the past several days training: footwork is good, BJJ is where I left off and a tad more explosive, and my cardio is quickly improving. On Thursday, I had a quick arm session with my Panzer Bjorn of a friend, which completely fried my triceps.

    5/22-Cardio

    Warm-Up
    3x3 Jump Rope (60 sec rest)

    I like this to get my heart rate up, while also getting my rhythm down. My feet have a tendency to get tangled up since I fight lefty even though I am a righty (for those who aren't familiar, I made the switch because I hurt my patella in my left knee to where I could not shoot).

    4x5 Heavy Bag Drills

    I have been doing these in a small area to focus on my lateral movement and throwing my strikes while in-close. For those curious, I use a pair of MMA sparring gloves when I work these drills (see below).

    http://combatxp.com/images/Throwdown...ng%20Glove.jpg

    BTW, these gloves are very well constructed. I have used them for about 6 months and they have held together completely and fit nicely over the fingers.

    3 mile run in ~20 minutes

    Felt good during this, but I started to get nauseous towards the end. I'm not sure if it was hunger or pushing too hard. Either way, I had to stop only once, which is much better than previously.

    5/23-MMA

    A humbling day on the mat, but it always is with this particular fellow (if Robdog is trolling this thread, he can vouch for me on this). He is our resident enforcer; I call him the baby-faced killer. Although only officially a purple, he is at least a a mid-level brown belt. He has trained with Travis Tooke, a Carlos Gracie Jr. BB at 23 years old, and they end in stalemates. In addition to that, he has wrestled for 20 years and is a 3rd-dan in Judo. He kicks my ass every time we roll. If I last 60 seconds, then it's a small victory for me. Anywho, when I sparred I did very well. I set up my power shots with my jab and set up many feints to mix up my strikes. I eventually found my range and threw a wicked liver kick with my power and follow it up with a right hook.

    My number one thing that I tell everyone that is beginning their striking training is to mix up their strikes. The head isn't the only target and doing things such as aiming for the middle of the humerus, liver strikes, front kicks, and, most of all, leg kicks help to set up a KO shot and help you to dictate the pace of a fight.

    Also, more very exciting news to come later this week once it's official. If you can read between the lines, you can probably figure it out (hint, hint).

    **** it: First one to guess it gets a bottle of Napalm on me (I'm feeling generous)...
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    1st time back in the cage?
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    Quote Originally Posted by benj851 View Post
    1st time back in the cage?
    Needs to be more specific.
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    Well you haven't been in a mma cage match for a very long time due to scheduling issues, not because you were hurt. And the goal of training is that you becoming stronger than your opponent so you can overwhelm them with your strength (awesome btw). your 1st post says that you cannot wait until the summer when you get back into the cage. It's almost summer, and you already gave everyone the best news...you got engaged, (congrats being married is great)! so the only other awesome news is that you will be getting into your first cage fight again.
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    Quote Originally Posted by benj851 View Post
    Well you haven't been in a mma cage match for a very long time due to scheduling issues, not because you were hurt. And the goal of training is that you becoming stronger than your opponent so you can overwhelm them with your strength (awesome btw). your 1st post says that you cannot wait until the summer when you get back into the cage. It's almost summer, and you already gave everyone the best news...you got engaged, (congrats being married is great)! so the only other awesome news is that you will be getting into your first cage fight again.
    Very good. Most cannot extrapolate information this well. PM your addy.
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    5/26-Upper F/E, Core

    Dips-BW+70x6, BW+90x3
    Wide Pulldowns-2x220x8
    Incline DB Press-70x10, 75x6
    HS Neutral Rows-2x170x8
    Hammer Curls/Pressdowns-2x45x8/2x160x12
    Trunk Rotations/Planks/2x70x20/2x30 sec

    I had a stomach bug on Sunday night and I was barely able to keep focused during this session. I was significantly weaker than usual, but I expected that to happen. My lower back is feeling good, but not 100%.

    Also, I started using 6 caps of Activate Xtreme and 4 caps of Anagen last Thursday.
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    5/29-Horizontal F/E, Core, Cardio

    BB Rows-2x275x12
    Flat DB Press-70x10, 80x8
    HS Low Underhand Row-2x145x12
    HS Incline Press-100x10, 112.5x6
    DB Rows-110x15
    Hypers-2xBWx15

    Jump Rope
    3 minute warm-up
    3x4 minute rounds

    Heavy Bag
    3x4 minute rounds

    3 mile run ~18 minutes

    Very good session in terms of strength and aggression. I was slightly fatigued when the session started, so I took 60mg of Geranium and 3 RPM. I started training at about 4:30 and finished around 6:20 and felt good until I was finished. After that, I was completely gassed (I like to run outside in the TX heat. It's more fun to me this way) and went to have a major heaping of sashimi and fruit after a shower and a post-training meal (2 scoops whey, 1/2C raisins). When I started the session, I was at 186.6 and I would like to be down to 184 by next Monday when I start my loading.
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    I've had a ton of sparring the past few days. I'm feeling a little battered and bruised from all of the training, but nothing is hurt. I got put into a hybrid calf-cutter/knee compression last night that has left me with a slight limp, but nothing serious. I am rocking some nice bruises on my arms and shins, though. I've been really working on my jab and footwork to set-up either my 2 or a LMK. There will be a few surprises for my opponent this fight and I am really looking forward to carbing up.
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