First of all, I’d like to congratulate Adam Mathias on his MMA debut win at the Bull City Brawl Saturday night.  He won by unanimous decision.  30-27, 30-27, 29-28  It is a testimony to his hard work and skill.  Adam trains at the Triangle Jiu Jitsu Academy in Durham.

And, to get back to the mundane, in an article posted on my Back to Basics Training blog, I challenged myself to reduce my bodyfat and lost 5 lbs over the next  month by adding in some cardio and making some changes in my diet.  This week, I have made progress, albeit slow progress, but that’s the kind that sticks around.

I did 4 workouts this week, Monday, Wednesday, Thursday, and Saturday and I added in 2 additional cardio sessions, one being a 3 mile bike ride over hilly terrain, the other being a 1 mile walk (over same hilly terrain) with 20 lbs in a backpack.  I am officially down 1.9 lbs (133.1 from 135) via my morning weigh in.  Now, that may be due entirely to other factors, so next week’s weigh-in will be a bit more important to see if I keep it up.  By next week, I’d like to be down to 130-131.  Diet-wise, I simply increased the quality of my meals and have greatly increased my garden vegetable intake which both replaces some of the other things I have been eating that were more calorically dense and increased my fiber intake. We’ll see what happens, fingers crossed.

So, on to bigger and better things, the training schedule.

Monday July 12th

Barbell complex:
Barbell Row
Clean grip hang power snatch
Front Squat
Push Press
Back Squat

8 reps each, 5 rounds

Tuesday July 6th

Run/walk 2-3 miles.

or

Complete the following circuit at a moderate pace:
Rest one minute between sets
Box Jump or Broad Jump (15) *Box jumps should be no higher than 18-24 inches
Pushups  (15)
Walking Lunges (30 total)
Pullups (15)
Situps (15)
Perform 4-5 rounds.

Wednesday July 7th

This is a high intensity workout.  Make sure you have an extended warmup such as 20-30 minutes steady state cardio, body weight circuits, and/or dynamic stretches.  I will typically run 400 meters and then complete 30 reps of 6 different exercises that loosen the joints and stimulate all the muscles such as overhead squats, standing russian twists with a light bar, lunges, body rows, club bell swings, etc.

30 Kettlebell swings, go heavy, but keep swings continuous
200-400 meter sprint
2-4 minutes rest

Thursday July 8th

Rest Day

Friday July 9th

Perform the following at a medium high intensity. 

Goblet squat, 15 reps (weight is light)
400 meter run
5 rounds

Saturday July 10th

Perform as a circuit:
Dumbbell Bench Press 15 reps
Deadlift 15 reps
3 rounds