s1nsp4wn's BodyBlog

Post Turkey Day and MMA

s1nsp4wn — Thu, 03 Dec 2009 09:38:11 +0000

Things have been ok…little rocky just before and during Thanksgiving, but I’m back on the right track. I have my first amateur MMA fight coming up January 29th and can’t wait! My absolute main focus is cardio and anaerobic threshold, so here I go!

Weigh In

s1nsp4wn — Sun, 08 Nov 2009 05:07:05 +0000

Crappy Scale says 250lbs, 19.6% bodyfat on calipers. Again, could both be off…so I’ll say I’m 252 for now.

256.4

s1nsp4wn — Tue, 29 Sep 2009 09:53:28 +0000

My wife’s crappy and consistently 2lbs over scale said I was 256.4lbs today. Either I’m burning fat like a mofo or my muscle is flying out the window.

HIIT Yesterday

s1nsp4wn — Wed, 09 Sep 2009 21:43:12 +0000

5min jogging @ 4

Alternated 1min @ 7 and 1 min @ 4 for 3 sets

Alternated 45 secs @ 8 and 1 min @ 4 for 3 sets

Alternated 30 secs @ 9 1 min @ 4 for 3 sets

Cooldown 5 mins.

Somewhere at/during the 2nd set with 8mph I began to walk to 4s and hold on to the rails a lot, so I know where i stand.

Avg HR 158, Max HR I actually saw was 180+ . Try to work on jogging all the 4s before moving on

Blog Entry

s1nsp4wn — Fri, 04 Sep 2009 10:00:00 +0000

Squat Cleans 3×5 @ 95, 115, and 135lbs.

3×10 Leg Raises, 3×10 situps, 3×10 Cruch Machine @ 100lbs.

3×10 Overhead Presses with 95lbs
3×10 SS Plyo Jumps and Pushups with alternate angles

Tons of leg-stretching

Blah blah blah

s1nsp4wn — Fri, 28 Aug 2009 08:31:48 +0000

Treadmill at FULL/15 incline @ 3mph. Got heart rate to 164 just before two mins. so the plan was to stay at/above 164 for the remaining 18 mins. I lowered the incline 1.0 every minute that my HR was at the 164 level+, but stayed at whatever level I was on if I went -164.

With this in mind, didn’t get tough till about 11 incline and in the end I stayed at 8.0. 1 mile, 256+ calories.

Did some chest work (Bench, Incl. Dumb. Press, Plyo. Bench Press) all at 5 sets per, various reps…somewhere around 10, 8, 6, 4 reps etc.

Did tricep work (EZ Bar Ext, Asst. Dips, and Cable Exts. one arm at a time)

Threw some push-ups with a medicine ball in there somewhere too

Where I’ve been lately

s1nsp4wn — Wed, 26 Aug 2009 23:56:00 +0000

Holy crap it’s been awhile!

I’ve been preparing for a grapplin’ tournament (sep 12th) the last two weeks and I recently started the fall semester at college, so suffice to say I’m too busy to post as much as I’d like. Here’s what I’ve been up to:

Mon - Wed Early am Shadowboxing and calisthenics, School at Night

Tue, Thur, and Sun I run in the morning either a mile for time or 30 mins at a steady pace. I’ll bump it up to 2 miles 3x the week of the tournament.

Jiu Jitsu/Wrestling Thu, Fri, and Sun.

Weightlifting Saturday and Sun

Monday is technically my rest day

Asthma sucks…and blows

s1nsp4wn — Tue, 11 Aug 2009 05:54:24 +0000

1st day back on HIIT post attack

Alternated 8.0mph for 30 secs. and 3.5mph for 1:30 mins. for 20 mins. on a 2.0 incline

The first half I jogged the 3.5s but I lost gas, felt ****ty, and walked the 3.5s on the last half.

The goal is to jog all of the 3.5s before increasing incline/whatever

Avg HR 158

Bigtime Recovery

s1nsp4wn — Wed, 05 Aug 2009 08:52:10 +0000

30 mins. on treadmill at 3.5 (one minute warm up walk) 1.75 miles came out to 17 min. miles at 3.5 so next time I’ll try for:

1. 51 mins. @ 3 miles

2. 4.0 for 30 minutes @ 2 miles

WOD

s1nsp4wn — Wed, 29 Jul 2009 11:07:37 +0000

Clean & Jerk for about 5 rounds (1 each minute, increasing each minute so….1×2x3×4x5)

Haven’t done CJs since high school, holy ****.

Also did yesterday’s Cindy for x amount of rounds. 50 pushups, 25 pull ups on gravitron @ 90, 105, 120, 135, and 150lbs), and 75 squats. Those squats sucked the most.

Also did some axe chops with 6&8lb MB SS with Bosu Ball Pushups for 30 when interrupted by a fitness counselor. I sort of minded this, but I was interested in my BF% so I let him ramble on. Liked most of what I heard.

I think the plan is to keep as much muscle as I can while dropping my BF down to 15%. He says 230, I say what I’ve always said, 242 at the friggin lowest.