Back to the Basics-hypertrophy focused (combine grappling with kickboxing/Muay Thai)

[Fitcook365]

My Focus on this new cycle is to go back to the basics and give myself a mental break.

Same 7x4 format, although this first week is a bit modified because I'm still recovering from a slight sinus infection and due to the holidays.

Mod: Intu-Flow Beginner in a.m., Pavel's PTTP Bear program mod. to include some extra stuff, Spider Monkey flow divided into Sections to compensate, and new set of compensatory poses

Hi: Basic MMA metcon, some exercises thrown in to help with kickboxing now, but I tried to make it as basic as possible, full Spider Monkey flow, and the new set of compensatory poses

No: Ageless Mobility® (some poses may be left out to keep the intensity "No" or it may be switched up with beginner Intu-Flow)

Lo: Spider Monkey flow for time, New set of GTB exercises worked on individually, and some shadowboxing/Thai work, compensatory poses

[Fitcook365]

11/21 No Intensity
a.m. : breakfast- cheese, oatmeal and honey, apples, dates, and grapes, Immunity tea

p.m. : lunch- peanut butter sandwich, sauteed spinach, cashews, avocado, carrot/wheatgrass juice

Ageless Mobility® spread out in parts (60 min total)
First part until upper half of bad with the thorax portion
then remainder cont'd a few hours later (skipped big bends and spinal twist part to the end to keep intensity at "No")
RPE: 1-2 (sort of spiked a bit at times, need to play around and see how I can release agitating areas
such as my tension held in my chest and back that I've been slowly trying to release and crack)
RPT: 8 RPD: 3

dinner: chicken soup

[Fitcook365]

11/22 Lo Intensity
a.m.: breakfast-eggs with onions and garlic omelet, bread with peanut butter and avocado, immunity tea

p.m.: lunch-cottage cheese, papaya, figs, grape juice, oatmeal and honey

Prasara/GTB and Shadowboxing Session: 60 min
Intu-Flow +4 CBD Beginner W/U
Prasara Spider Monkey flow 8-10 min (4 x)
GTB: 4 min shin creep-------- 1 min rest
4 min leg thread---------1 min rest
4 min circ. neck roll------1 min rest
4 min circ. scorpion-------1 min rest
10 min shadowboxing/Thai (light, focusing on technique)
compensatory poses: pigeon, triangle lunge pose, intense side stretch pose, spinal twist, plow, monkey pose
RPE: 4 (spider monkey really spiked me at times) RPT: 8 RPD: 3

dinner: grass fed beef burger patty with melted cheese, spinach, butter lettuce, avocado, and sweet potato fries

before bed meal: cottage cheese, apples, bananas, and coconut meat

[Fitcook365]

11/23 Mod Intensity
Wake up scriptural meditation (Biblical) along with nauli breathing techniques and alt. nostril, and eye health focus (20 Min)
a.m.: breakfast- eggs with shiitake mushrooms, spinach, basil, chipotle pepper spices, turkey bacon, and 3 pieces of kamut bread toast with peanut butter and avocado and kale chips

Intu-Flow + 4 CBD, spinal rocks craddle, frog squats, and breathing drills (begginer level)

p.m.
Pavel's Bear protocol
1.) reduce reps 4-6
2.) perform many sets, 10-20
3.) terminate a couple reps before failure
4.) one heavy set for 5 reps, one set 90% of heavy set, then reduce to 80% of heavy set
and keep repeating with 30-90 sec rest periods
myofascia release W/U to remove scar tissue and tension and tightness (alot build up)
and brief Intu-Flow with psoas lunge stretch
1. Barbell deadlift ( staggered grip) 115lbx5, 115x5, 185x5, 165x5, 145x4 (35 sec rest periods now), 145x4, 145x4, 145x4, 145x4
2. Barbell bench press 95x5, 95x5, 135x5, 185x4, 165x4, 145x4 (35-60 sec rest periods), 145x4, 145x4, 145x4
3. pullups 5,4,4,4,4 (added these to keep the symmetry)
GTB chain poses from lo day (A+B+C+D) (10 min) then extra 5 min of shadowboxing
Spider monkey flow Sec A 8 R/L
compensatory poses held (35-45 sec): pigeon, triangle lunge pose, intense side stretch pose, spinal twist, plow pose, locust pose, monkey pose, rabbit
RPE: 5 RPT: 7 ( rusty since it's been a while on these lifts, mostly the bench press) RPD: 3
Complete session was 60-90 min.

lunch (late @ 3:30) oatmeal with honey, cheese with grapes and figs

evening: BJJ No Gi class (70 min) learned how to pass through guard, and triangle choke (back to the basics)
RPE: 5-6 RPT: 7 RPD: 3
Compensatory poses: pigeon, triangle lunge pose, plow, rabbit, camel (release chest), spinal twist

dinner: chicken soup with carrot and celery juice

[Fitcook365]

11/24 No Intensity (Thanksgiving!)
a.m. : breakfast-eggs with spinach and mushrooms, oatmeal with peanut butter, carrot/wheatgrass juice

Intu-Flow Beginner/some Ageless Mobility® components (figure 8's with neck and good morning stretch, arm screws, thorax circles, pelvis pitch, and big bends
not held too long to keep intensity "No", finished with spinal twist) spinal rocks, frog squats, and breathing vibration drills (60 min session, RPE: 0 RPT: 9 RPD: 1)

big Thanksgiving dinner: turkey, mashed sweet potatoes, butternut squash bisque, corn and zucchini sauteed

later on had some home-made apple cobbler

[Fitcook365]

11/25 Mod Intensity

a.m. : breakfast-cheese with papaya,figs and dates, kamut bread with honey, immunity (echinachea) tea

p.m.

Pavel's Bear protocol
1.) reduce reps 4-6
2.) perform many sets, 10-20
3.) terminate a couple reps before failure
4.) one heavy set for 5 reps, one set 90% of heavy set, then reduce to 80% of heavy set
and keep repeating with 30-90 sec rest periods
myofascia release W/U to remove scar tissue and tension and tightness (alot build up)
and Intu-Flow® beginner done at a quick pace for 15 min with psoas lunge stretch
1. Barbell deadlift ( staggered grip) 115lbx4, 115x4, 195x4, 175x4, 155x5 (35 sec rest periods now), 155x5, 155x4, 155x5, 155x5
2. Barbell bench press 95x5, 95x5, 185x4, 155x4, 145x5, 145x5 (35-60 sec rest periods), 145x4, 145x4, 145x4
finished first part in 40 min
GTB chain poses from lo day (A+B+C+D) (10 min) with some little shadowboxing thrown in
Spider monkey flow Sec A 8 R/L
compensatory poses held (35-45 sec): pigeon, triangle lunge pose, intense side stretch pose, spinal twist, plow pose, locust pose, monkey pose, rabbit
RPE: 5 RPT: 7.5 RPD: 3
Complete session was 60 min.

postmeal: smoothie: cottage cheese, coconut meat, banana, probiotics

dinner: beef tacos (from a taco truck, first meal eating out in a year)

late snack: peanut butter sandwich with spinach and kale chips, side of cashews

[Fitcook365]

11/26 Hi Intensity

a.m. : breakfast- cottage cheese, oatmeal, papaya, coconut meat, and apples

p.m.
Metcon-grinds (basics and hypertrophy focused)
Intu-Flow® Beginner W/U
90 secs work, 30 secs rest, with 1-3 min rest between rounds, 3 rounds total
1. KB press (35lb) 15R/L, 10 R/L, 10 R/L
2. bent over Warrior rows with plate gripping 30 (10lb plates),13(fatigued early) (20lb plates), 30 (20lb plates, dropped to 10lb plates)
3. sandbag zercher squat 21, 18, 20
4. stability ball flag pushup 23, 18, 16
5. sandbag suitcase deadlift 10 R/L, 15 R/L, 16 L, 22R
6. barbell speed row 23(20lb plates each side), 18 (20lb), 21 (20 lb plates dropped to 10lb)
*sandbag was approx. 30-40lb
finished in 40 min
Prasara Spider Monkey flow 3L/3R
compensatory poses held 35-45 sec: pigeon, triangle lunge pose, intense side stretch, spinal twist, plow pose, locust pose, monkey warrior pose, rabbit
RPE: 7-8 RPT: 8 RPD: 3

late lunch: egg omelet with box choy, squash (flower type), onions, shiitake mushrooms, and sweet potatoes, kale chips, and macadamia nuts/cashews

dinner: turkey dinner leftovers

[Fitcook365]

11/27 Lo Intensity
a.m. : breakfast- eggs with spinach poached, carrot juice tea with ginger and aloe, avocado, macadamia nuts, oatmeal with peanutbutter

Intu-Flow® Beginner, spinal rocks craddle, frog squats, and beginner vibration drills

p.m.
Prasara and GTB/Shadowboxing Session (40 min)
Prasara Spider Monkey flow 8-10 min (4 x)
GTB: 4 min shin creep-------- 1 min rest
4 min leg thread---------1 min rest
4 min circ. neck roll------1 min rest
4 min circ. scorpion-------1 min rest
10 min shadowboxing/Thai (light, focusing on technique)
compensatory poses: pigeon, triangle lunge pose, intense side stretch pose, spinal twist, plow, monkey pose, locust, rabbit
RPE: 4 (spider monkey still seems to spike intensity) RPT: 8 RPD: 3

lunch: crackers, cheese, dates, honey, grapes (green), and baked banana

dinner: chicken soup

some prayanama alt. nostril breathing and scripture meditation, and some eye exercises (20 min)

[Fitcook365]

11/28 Mod Int

a.m. : breakfast: ginger with aloe tea, cottage cheese with oatmeal and honey, dates, papaya, and coconut meat


Pavel's Bear protocol
1.) reduce reps 4-6
2.) perform many sets, 10-20
3.) terminate a couple reps before failure
4.) one heavy set for 5 reps, one set 90% of heavy set, then reduce to 80% of heavy set
and keep repeating with 30-90 sec rest periods
myofascia release W/U to remove scar tissue and tension and tightness (alot build up)
and Intu-Flow® beginner done at a quick pace for 15 min with psoas lunge stretch
1. Barbell deadlift ( staggered grip) 115lbx4, 135x4, 185x4, 165x4, 145x5 (35 sec rest periods now), 145x4, 145x4, 145x4, 145x4
2. Barbell bench press 95x4, 135x4, 185x4, 165x4, 145x4, 145x4 (35-60 sec rest periods), 145x4, 145x4, 145x4
3. pullups 4,4, 10lb weightedx4, 5lb weightedx3, 4, 3, 3
finished first part in 45 min
GTB chain poses from lo day (A+B+C+D) (15 min) with some little shadowboxing thrown in
Spider monkey flow Sec B 8 R/L
compensatory poses held (35-45 sec): pigeon, triangle lunge pose, intense side stretch pose, spinal twist, plow pose, locust pose, monkey pose, rabbit
RPE: 5 RPT: 8 RPD: 3
Complete session was 75 min

lunch: melted cheese sandwich with avocado and macadamia nuts, carrot juice

dinner: beef medley with brocolli, onions, and sweet potatoes

BJJ class (60 min): basic technique work (triangle, arm bar, and some chokes) and some light rolling for 5 min at the end
RPE: 5 RPT: 7 RPD: 3

postmeal: cottage cheese, bananas, and apples

poses prior to bed to compensate: pigeon, triangle lunge, intense side stretch, spinal twist, plow, rabbit

[Fitcook365]

11/29 Hi Intensity

a.m. : breakfast: cottage cheese, oatmeal, honey, papaya, grapes, mixed tea

p.m.
lunch: chicken soup


Metcon-grinds (basics and hypertrophy focused)
Intu-Flow® Beginner W/U
90 secs work, 30 secs rest, with 1-3 min rest between rounds, 2 rounds total
1. KB press (35lb) 11R/L, 10 R/L
2. bent over Warrior rows with plate gripping (10 lb plates) 24, 18
3. sandbag zercher squat 17, 15
4. stability ball flag pushup 17, 17
5. sandbag suitcase deadlift 13, 11
6. barbell speed row (10lb plates each side) 25, 15
*sandbag was approx. 30-40lb
finished in 28 min
Prasara Spider Monkey flow 3L/3R
compensatory poses held 35-45 sec: pigeon, triangle lunge pose, intense side stretch, spinal twist, plow pose, locust pose, monkey warrior pose, rabbit
RPE: 7-8 RPT: 8 RPD: 3
Notes: Will reduce time protocol to only 40-45 sec in order to keep rep range a little lower as it felt like it was going way too high, and then shorten rest to 20 sec,
also will complex the sandbag squat movement to make it hard such as a split lunge or regular lunge

postmeal: crackers, papaya, raisins, cheese

Muay Thai class: worked on combinations, and various conditioning added
RPE: 7-8 RPT: 7.5 RPD: 3
* really tried to focus on my breathing and flowing, instead of hyperventilating

dinner: fish steamed with garlic powder and basil with steamed green squash, sweet potatoes, and brocolli