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supermagnamon

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10/3/13 Workout:

Deadlift - Went up to 545lbs- 1 rep- Beltless, 595lbs- 3 reps and 555lbs- 5 reps- Belt and Straps
Medicine Ball Front Jump Squats- 5 sets- 50lbs- 6 reps
Life Fitness Pulldown Machine- Went up to 2 sets- 290lbs- 8 reps
Supinated Grip Cable Rows- Went up to 2 sets- 250lbs- 8 reps
Plyometric Lunges - 3 sets- 50lbs- 10 reps each leg

Jiu Jitsu Training- 1 Hour

Today's Workout:

Bench Press- Went up to 340lbs- 1 rep, 325lbs- 2 reps, and 280lbs- 10 reps
Barbell Squats- Went up to 600lbs- 1 rep- Belt and Knee Sleeves
Front Squats- Went up to 370lbs- 1 rep- Belt and Knee Sleeves
Fat Gripz Deadlifts- Went up to 275lbs- 5 reps and 295lbs- 1 rep
Fat Gripz Pull Ups (Neutral Grip)- 3 sets- 3 reps
One Arm Standing Cable Rows at 45 degree angle- Went up to 75lbs for each hand- 3 sets- 75lbs
Thick Bar Bodyweight Hangs- 2 sets- 40 seconds
Superset- Suspension Trainers Reverse Flyes + Suspension Trainers Abdominal Roll Outs- 3 sets- 15 reps + 12 reps

Jiu Jitsu Training- 1 Hour

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  • supermagnamon

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  • Philip_777

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Today, I was trained twice. My first workout was at the Tapout Training Center in Downtown LA. I dedicated my workout, the rest of my training for Worlds, and my competitions for the rest of the year for my dad. Unfortunately, he passed away last night in the hospital. I had to workout, because the gym is my sanctuary and my place for thoughts and ideas, and a place for me to let go of pain and sadness.

I miss you dad. I know that you were spotting me in my workout today, since it was heavy. When I go to Worlds, I'm getting the Gold for you.

Workout:

Deadlifts- Went up to 590lbs- 1 rep and 540lbs- 3 reps- Beltless
Squats- Went up to 650lbs and 670lbs- 1 rep- Belt and Knee Sleeve
Bench Press- Went up to 340lbs - 1 rep and 325lbs- 2 reps
Push Press- Went up to 295lbs- 1 rep
Barbell Rows- Went up to 3 sets- 315lbs- 7 reps
Thick Bar Leg Raises- 3 sets- 12 reps

My second workout was in the man cave. I was working drills on the dummy and doing some core work between rounds. I was working out for 30 minds with little rest. I was working on arm bars, RNC, knee belly transitions, side control transitions, americana-armbar-kimura transitions, leg drags, and ankle locks.

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10/14/13 Workout:

Push Press- Went up to 280lbs- 3 reps
Low Front Box Squats with Pause- Went up to 350lbs, 360lbs, and 370lbs for 1 rep- Beltless
Thick Bar Pull Ups- 2 sets- 8 reps
Thick Bar Chin Ups- 2 sets- 8 reps
Jiu Jitsu and Core Work Training- 25 minutes
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Workout:


Bench Press- Went up to 320lbs- 2 reps and 300lbs- 5 reps

Squats- Went up to 620lbs- 2 reps- Belt and Knee Sleeves

Front Box Squats- Went up to 410lbs- 1 rep- Beltless, and 460lbs- 1 rep- Belt

Core Work- 5 minutes

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Workout:

Shoulder Prehab- 5 minutes
2" Deficit Deadlifts- Went up to 610lbs- 1 rep
Barbell Jump Squats- 135lbs, 165lbs, 185lbs, 205s, and 225lbs- 5 reps- 30 seconds rest between sets
Medicine Ball Front Jump Squats- 4 sets- 50lbs- 10 reps
Life Fitness Pulldown Machine (Supinated Grip)- Went up to 270lbs, 290lbs, and 300lbs- 8 reps

T-Bar Row Machine- Went up to 180lbs and 225lbs- 10 reps, and 2 sets- 250lbs- 6 reps
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10/18/13 Workout:

Power Cleans- Went up to 275lbs - 1 rep and 230lbs- 5 reps
2" Thick Bar- Chin Ups- 3 sets- 8 reps
2" Think Bar Leg Raises- 3 sets- 12 reps
Today, I was training at the 24 Hour Fitness in Mid-Wilshire/ Koreatown gym. I had a full body workout.
Tonight's Workout:

Cybex Incline Press Machine- Went up to 450lbs- 1 rep and 2 sets- 360lbs- 10 reps
Barbell Push Press- Went up to 300lbs- 1 rep
Barbell Squats- Went up to 675lbs- 1 rep- Belt and Knee Sleeves
Superset- Neutral Grip Pull Ups + TRX Reverse Flyes- 3 sets- 8 reps + 10 reps
Superset- Plyometric Jump Squats + TRX Abdominal Fall Outs- 3 sets - 45lbs- 10 reps + 10 reps
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10/21/13 Workout:

3" Deficit Deadlifts- Went up to 620lbs- 1 rep- Straps and Belt
2" Thick Bar Pull Ups- 2 sets- 6 reps
2" Thick Bar Chin Ups- 2 sets- 6 reps
2" Thick Bar Bodyweight Hangs with Leg Raises- 3 sets- 12 reps

Jiu Jitsu Training- 45 minutes

Today's Workout:

2 Hour Jiu Jitsu Training

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Workout:

Barbell Squats- Went up to 635lbs- 2 reps- Belt and Knee Sleeve
Front Squats- Went up to 405lbs- 1 rep- Beltless
T-Bar Rows (Pronated Grip)- Went up to 3 sets- 250lbs- 6 reps
T-Bar Rows (Neutral Grip)- Went up to 3 sets- 225lbs- 6 reps
Shoulder Rehab and Core Work- 10 minutes

Jiu Jitsu Training- 1 Hour

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10/25/13 Workout:
Deadlifts- Went up to 590lbs for 4 reps- Belt and Straps
High Pulls- Went up to 2 sets- 255lbs- 1 rep
Barbell Jump Squats- 5 sets- 160lbs- 5 reps
Barbell Rows- Went up to 3 sets- 325lbs- 6 reps
Cable Rows- Went up to 2 sets- 250lbs- 10 reps
Jiu Jitsu Training- 1 Hour
10/26/13 Workout:

Shoulder Prehab Work - 5 minutes
Bench Press- 8 sets- 230lbs- 5 reps
Plyometric Push Ups- 5 sets - 5 reps
One Arm Machine Rows- Went up to 2 sets - 120lbs- 10 reps
10/27/13 Workout:
Shoulder Mobility Work - 5 minutes
Barbell Squats- Went up to 685lbs- 1 rep - Belt and Knee Sleeves
Medicine Ball Front Jump Squats- 4 sets- 12lbs- 10 reps
Cybex Pulldown Machine- Went up to 2 sets- 280lbs- 10 reps
Superset- TRX Reverse Flyes + TRX Scarecrows - 3 sets- 10 reps + 10 reps
10/28/13 Workout:
Deadlifts- Went up to 630lbs- 1 rep and 570lbs- 3 reps- Belt and Straps
Barbell Jump Squats- 5 sets- 45lbs- 10 reps
Barbell Rows- Went up to 335lbs- 8 reps
2" Thick Bar Isometric Chin Ups - 3 sets- 20 seconds hold
2" Thick Bar Leg Raises- 3 sets -10 reps
2" Thick Bar Isometric Holds- 3 sets - 35 seconds hold
Rear Delt Dumbbell Raises- Went up to 80lbs- 15 reps
Jiu Jitsu Training- 30 minutes
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Workout:


Bench Press- Went up to 315lbs, 320lbs, and 325lbs-- 1 rep

Plyometric Push Ups- 5 sets- 10 reps

One Arm Machine Rows (Pronated Grip)- Went up to 2 sets- 120lbs- 6 reps

Dumbbell Jump Squats- 5 sets- 40lbs- 10 reps

Plyometric Dumbbell Lunges- 3 sets- 30lbs- 10 reps

Core Work- 5 minutes

Mobility Work- 5 minutes

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Workout:


Mini Band Pull Aparts- 2 sets- 10 reps for Pronated Grip, Supinated Grip, @ 45 degree angle, and overhead

Side Handle Deadlift Machine + Fat Gripz- Went up to 520lbs - 1 rep

T Bar Row Machine (Pronated Grip)- Went up to 3 sets- 250lbs- 8 reps

T Bar Row Machine (Neutral Grip)- 3 sets- 225lbs- 8 reps

TRX Abdominal Fall Out- 3 sets- 12 reps

Core Work- 10 minutes

Jiu Jitsu Training- 30 minutes

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10/31/13 Workout:


Barbell Squats- 135lbs, 225lbs, 315lbs- 10 reps, and 5 sets- 405lbs- 2 reps- 30 seconds rest between sets

Double Overhand Deadlifts- 225lbs and 315lbs- 10 reps, and 5 sets- 2 reps- 405lbs- 30 seconds rest between sets

Life Fitness Pronated Grip Pulldowns- Went up to 2 sets- 360lbs- 10 reps

TRX Horizontal Rows (Neutral Grip)- 3 sets- 15 reps- 30 seconds rest between sets

Upper Body Mobility Work- 5 minutes

Jiu Jitsu Training- 45 minutes

Plyometrics, Core Work, and Shoulder Rehab- 10 minutes


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  • 3 weeks later...

Workout:

Superset- TRX Reverse Flyes + TRX Face Pulls- 3 sets- 10 reps + 10 reps- 30 seconds rest between sets

Bench Press- Went up to 315lbs and 320lbs for 1 rep and 275lbs for 7 reps
Cybex Incline Press Machine- Went up to 410lbs- 5 reps
3" Deficit Deadlifts- Went up to 5 sets- 495lbs- 1 rep - 30 seconds rest between sets
Barbell Squat Jumps- 5 sets- 5 reps- 145lbs- 30 seconds rest between sets
Cable Rows (Supinated Grip)- Went up to 265lbs and 295lbs- 8 reps
T-Bar Row Machine- Went up to 3 sets- 225lbs- 8 reps
TRX Abdominal Fall Outs- 3 sets- 10 reps
Plate Pinch- 3 sets- 90lb Hammer Strength Plates- 15 seconds for each hand
Jiu Jitsu Training- 45 minutes
Comment:
I got bronze a couple of weeks ago from the IBJJF NoGi Jiu Jitsu World Championships. I've been in shoulder rehab and recovery for the past couple of weeks. All in all. I'm happy with the progress of my shoulder rehabilitation and recovery. I was able to do a lot of stuff today. I do still have some pain, but it is going away and my shoulder is significantly more stable now.
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11/22/13 Workout:

Warm Up:
Hang Clean and Push Press- 135lbs, 155lbs, and 175lbs- 5 reps
Workout:
Push Press- Went up to 275lbs and 290lbs- 2 reps
Front Squats- Went up to 365lbs - 1 rep and 335lbs- 3 reps - Beltless
Machine Pulldowns with 4orce Grips- 3 sets- 270lbs- 8 reps
Row Machine with 4orce Grips- 3 sets- 450lbs- 10 reps
11/24/13 Workout:
Bench Press- Went up to 305lbs and 325lbs- 1 rep, and 275lbs- 8 reps
Barbell Squats- Went up to 565lbs, 625lbs, and 675lbs- 1 rep- Belt and Knee Sleeves
Deadlits- Went up to 550lbs and 605lbs- 1 rep- Belt and Straps
12lb Body Bar ATG Jump Squats- 4 sets- 5 reps
Superset- 12lb Body Bar Plyometric Lunges + Crunches with 12lb Body Bar- 3 sets- 10 reps + 20 reps
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Workout:


Shoulder Prehab- 5 minutes

Reverse Cable Woodchops- 30lbs, 40lbs, and 50lbs- 5 reps on each side

Dumbbell Snatches- Went up to 80lbs, 95lbs, 105lbs, and 120lbs- 2 reps

Dumbbell Jump Squats- 25lbs, 40lbs, and 47.5lbs- 5 reps, and 25lbs- 10 reps

Pull Ups- 3 sets- 5 reps

TRX Horizontal Rows with 4orce Grips- 3 sets- 15 reps

4orce Grip Bodyweight Hangs- 3 sets- 20 seconds hold

Pull Up Isometrics - 2 sets- 30 seconds

Jiu Jitsu Training- 45 minutes

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Workout:


Shoulder Prehab- 5 minutes

Bench Press- Went up to 330lbs- 1 rep, 315lbs- 2 reps, and 275lbs- 6 reps

Dumbbell Bench Press- Went up to 100lbs on each hand- 2 sets - 10 reps

Neutral Grip Pull Ups- 4 sets- 5 reps

One Arm Row Machine with Fat Gripz- 100lbs, 120lbs, 130lbs- 6 reps

Jiu Jitsu Training- 1 Hour

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Warm Up:
Foam Roller Work on Quads, Upper and Mid Back, and IT Band- 5 minutes
Workout:
Barbell Squats- Went up to 625lbs- 2 reps- Belt and Knee Sleeve
Barbell Front Squats- Went up to 370lbs- 1 rep- Beltless, and 420lbs- 1 rep- Belt and Knee Sleeves
Barbell Jump Squats- 2 sets- 135lbs- 6 reps and 2 sets- 155lbs- 6 reps- 30 seconds rest between sets
Medicine Ball Front Jump Squats- 4 sets- 20lbs- 6 reps- 30 seconds rest between sets
TRX Horizontal Rows with 4orce Grips- 3 sets- 15 reps- 30 seconds rest between sets
4orce Grips Bodyweight Hangs- 3 sets- 20 seconds each set
Core Work- 5 minutes
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Shoulder Prehab Work - 5 mins
Barbell Bench Press - 135lbs,185lbs, 235lbs - 10 reps, 280lbs and 315lbs - 2 reps, 2 sets - 285lbs- 5 reps
Superset- Plyometric Push Ups + Standing Cable Rotations- 3 Sets- 10 reps + 60lbs- 5 reps on each side
Barbell Squats- 225lbs, 315lbs, and 405lbs- 5 reps, 495lbs and 550lbs- 1 rep- Beltless, 605lbs, 655lbs, and 700lbs- 1 rep- Belt and Knee Sleeves
Barbell Deadlifts- 225lbs, 315lbs, and 405lbs- 3 reps- Double Overhand Grip and Beltless, 495lbs and 545lbs- Straps and Beltless, 590lbs- 4 reps- Belt and Straps
Barbell Deadlifts + Sprawls Complex- 3 Sets- 335lbs- 6 reps
Barbell Rows- 3 Sets- 335lbs- 6 reps

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Workout:


Shoulder Mobility Work- 5 minutes

Push Press- 135lbs, 155lbs, and 225lbs- 10 reps, 250lbs and 275lbs- 2 reps, 290lbs and 305lbs- 1 rep, 275lbs- 3 reps

Barbell Jump Squats- 135lbs, 155lbs, 180lbs, 210lbs, and 230lbs- 6 reps, and 135lbs- 10 reps

Medicine Ball Front Jump Squats- 4 sets- 20lbs- 10 reps

T-Bar Row Machine- Went up to 270lbs- 5 reps

Jiu Jitsu Training- 1 hour

Flexibility Training- 10 minutes

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Workout:

Shoulder Prehab Work with Mini Bands- 5 minutes
Barbell Bench Press- 135lbs, 185lbs, and 235lbs- 10 reps, 280lbs- 3 reps, 315lbs and 335lbs- 1 rep, 300lbs- 4 reps, and 285lbs- 6 reps
Barbell Floor Presses- 135lbs and 225lbs- 10 reps, 245lbs, 265lbs, 285lbs, and 300lbs- 3 reps
One-Arm Rows on Cybex Machine with 4orce Grips- 80lbs-10 reps, 120lbs, 130lbs, and 140lbs- 6 reps
Crunches- 3 sets- 20 reps

Jiu Jitsu Training- 1 Hour

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Warm Up:


Heavy Bag Work- 15 minutes


Workout:


Barbell Squats- 155lbs, 245lbs, 335lbs, and 425lbs- 5 reps, 515lbs, 590lbs, and 640lbs- 2 reps- Belt and Knee Sleeves

Barbell Deadlifts- 155lbs, 245lbs, 335lbs, 425lbs- 3 reps- Double Overhand Grip, 500lbs, 550lbs, and 600lbs- 2 reps- Belt and Straps, 565lbs- 3 reps

T-Bar Row Machine (45 Degree Angle grip)- Went up to 3 sets- 205lbs- 8 reps

Barbell Rows (Supinated Grip)- 3 sets- 315lbs- 8 reps

Jiu Jitsu Training- 1 Hour

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Workout:


Side Handle Deadlifts with 4orce Grips- 180lbs- 10 reps, 360lbs- 5 reps, and 3 sets- 410lbs- 1 rep- Held at 5 seconds

Dumbbell Snatches- 45lbs, 80lbs, and 100lbs- 5 reps

Medicine Ball Front Jump Squats- 3 sets- 50lbs- 10 reps

Plyometric Cable Rows- 3 sets- 80lbs- 10 reps

Rope Cable Rows- 3 sets- 220lbs- 8 reps

Reverse Wood Chops- 50lbs, 60lbs, and 70lbs- 5 reps on each side

Superset- TRX Reverse Flyes + TRX Abdominal Fall Outs- 3 sets- 12 reps + 12 reps

TRX Face Pulls- 2 sets- 12 reps

Jiu Jitsu Training- 1 Hour

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12/8/13 Workout:

I competed earlier that day at the 2013 IBJJF Long Beach Fall Open. I got Gold in the Masters Blue Belt Ultraheavyweight Division and Bronze in the Masters Blue Belt Open Division.

Barbell Bench Press - Went up to 320lbs- 3 reps, 300lbs- 5 reps, and 280lbs- 10 reps

Barbell Squats- Went up 635lbs- 3 reps- Belt and Straps
Deadlifts- Went up to 615lbs- 1 rep- Belt and Straps
Superset- Cable Rows with Fat Gripz + Plyometric Push Ups- 3 sets- 300lbs- 10 reps + 12 reps
20lb Bodybar Jump Squats- 5 sets- 10 reps
20lb Bodybar Plyometric Lunges- 3 sets- 10 reps
20lb Bodybar Crunches- 3 sets- 20 reps

12/10/13 Workout:

Band Pull Aparts with Mini-Bands- 3 sets- 5 reps- 10 seconds hold on each rep
Clean and Press- 140lbs, 165lbs, 190lbs, 210lbs, 230lbs- 3 reps
Push Press- 250lbs, 280lbs, 295lbs, and 315lbs- 2 reps, and 280lbs- 3 reps
Barbell Jump Squats- 5 sets- 155lbs- 5 reps
Kettlebell Jump Squats- 5 sets- 60lbs- 10 reps
Barbell Rows (Pronated Grip)- 315lbs, 330lbs, and 340lbs- 6 reps
Life Fitness Pulldown Machine with Fat Gripz- 3 sets- 270lbs- 10 reps
Superset- 3 sets- TRX Abdominal Fallouts + Fat Gripz Bodyweight Hangs- 10 reps + 25 second holds
Iron Grip Plate Pinches- 3 sets- 90lbs- 5 seconds for each hand
Mobility Work- 5 minutes

Jiu Jitsu Training- 1 Hour

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Workout:


Barbell Bench Press- 135lbs,185lbs, and 235lbs- 10 reps, 285lbs, 320lbs, 330lbs, and 315lbs- 2 reps, and 2 sets- 295lbs- 5 reps

Barbell Floor Presses- Went up to 315lbs- 1 reps

Barbell Squats- Went up to 655lbs- 2 reps- Belt and Knee Sleeves

Front Squats- Went up to 385lbs- 1 rep- Beltless and Knee Sleeves, and 435lbs- 1 rep- Belt and Knee Sleeves

T-Bar Rows with Fat Gripz- Went up to 3 sets- 180lbs- 10 reps

2" Thick Bar Bodyweight Hangs- 2 sets- 40 seconds per set

Jiu Jitsu Training- 1 Hour

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Workout:

Dumbbell Snatches- Went up to 120lbs- 3 reps for each side

Side Handle Deadlifts with Fat Gripz- Went up to 2 sets- 450lbs- 1 rep- Held for 5 seconds at top for each set
3" Deficit Deadlifts- Went up to 605lbs- 2 reps- Belt and Straps, 555lbs- 3 reps- Belt and Straps, and 3 sets- 405lbs- 6 reps- Beltless
Cable Rows (Supinated Grip)- Went up to 205lbs, 255lbs, and 295lbs- 10 reps
Jiu Jitsu Training- 1 Hour
50 Sit-Ups
50 Crunches
50 Bicycle Crunches
50 Ankle Touches
50 Collar Choke Crunches
50 Leg Crosses
50 Second Planks
50 Leg Raises
Foam Rolling for 5 minutes
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