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

[Fitcook365]

12/09 Mod Int

a.m. : egg omelet with various veggies, kale crunchies, oatmeal with peanut butter, tea
Intu-Flow session Beginner with spinal rocks, frog squats, and vibration drills (30 min)

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) 115lbx5, 135x5, 205x4, 185x4, 164x5 (35-90 sec rest periods now), 164x4, 164x4, 164x4, 164x4, 164x4
2. Barbell bench press 115x5, 135x4, 145x4, 185x4, 167x4, 148x4 (35-60 sec rest periods), 148x4, 148x4
3. pullups 4,4,4,3,4,5 (35-90 sec rest)
finished first part in 45 min
GTB chain poses from lo day (A+B+C+D) (10 min) with some little shadowboxing thrown in worked on ( same combo drills, flowing into making it my own)
Spider monkey flow Sec B 6 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: 6 RPT: 9 RPD: 3
Complete session was 70 min

postmeal: apple juice, cottage cheese, banana, and papaya (smoothie)

really: late lunch chicken soup

Open gym (MMA session): Warm-up with brief Intu-Flow®: heavy bag work, Thai sparring, and Judo technique
RPE: 7.5 RPT: 8 RPD: 3 (the sparring sort of made my intensity go on the border-line of Hi but I kept track of my breathing and let
it be relaxed and stay calm, and go light since my partner was as well. After one round I had to switch to work on Judo techniques
to keep my intensity in the Mod range. With open gym there was no one there rolling, so sometimes I'll do Judo. Worked on some throws
for No-Gi that can be utilized in grappling that are more from a sweep basis.)

compensatory poses: pigeon, triangle lunge, spinal twist, plow, rabbit-camel

dinner: sauteed fish with steamed veggies on the side with corn and cashews and olive oil

[Fitcook365]

12/10 No Int

a.m. : breakfast: cottage cheese, buckwheat with honey, papaya, grapes, and chamomile tea

Ageless Mobility® standing portion (30 min)

lunch: chicken thighs with corn soup, carrots, spinach, and celery, kale crunchies, and avocado

Ageless Mobility® 2nd portion (big bends until stand up part before 4CBD, skipped the drill to keep "No")

dinner: egg omelet with turkey bacon, broccoli, box choy, spinach, and various spices (chipotle peper, garlic powder)
4 pieces of kamut bread (warmed) with peanut butter

before bed meditation (scripture reading, eye exercises to get rid of eye tension from hours of studying, alt nostril breathing)

RPE: 1 RPT: 9 RPD: 1

[Fitcook365]

12/11 Low Intensity

a.m: breakfast: cheese with grape juice, coconut meat, and apples

Intu-Flow Beginner session

Prasara/GTB session (50 min)
Spider Monkey flow 9 min (4x)
various hip openers to W/U: GTB session 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
15 min shadowboxing
Compensatory poses: pigeon, triangle lunge pose, intense side stretch, spinal twist,
plow, monkey, rabbit, locust
RPE: 4 RPT: 9 RPD: 3
lunch: egg omelet with tomatoes, spinach, box choy, garlic, kale crunchies, avocado and crackers

dinner: chicken soup

[Fitcook365]

12/12 Mod Intensity

a.m. : Intu-Flow beginner session, spinal rocks, frog squats, and vibration drills (30 min)
breakfast: poached eggs with spinach, kamut bread with peanut butter and kale
crunchies, avocado, macadamia nuts

Pavel's Bear protocol
myofascia release foam roller, Intu-Flow® done at a quick pace for 15 min with psoas lunge stretch
1. Barbell deadlift ( staggered grip) 135lbx5, 135x5, 215x4, 193x4, 172x4 (35-90 sec rest periods now), 172x4, 172x4, 172x4, 172x4, 173x3
2. Barbell bench press 135x5, 135x4, 185x4, 167x4, 148x4, 148x4 (35-60 sec rest periods), 148x4, 148x4, 148x3, (could not hit 10th set)
finished first part in 39 min
GTB chain poses from lo day (A+B+C+D) (10 min) with some little shadowboxing thrown in worked on ( same combo drills, flowing into making it my own)
Spider monkey flow Sec B 8 R/L (extending this section for one extra session to release chest, now will go on to the Section C and will extend this cycle for an extra week)
compensatory poses held (35-45 sec): pigeon, triangle lunge pose, intense side stretch pose, spinal twist, plow pose, locust pose, monkey pose, rabbit
RPE: 6 RPT: 9 RPD: 3

lunch: oatmeal with honey, cottage cheese with papaya, grape juice, baked bananas

pre-workout meal for grappling session: cheese, figs, coconut meat, and apples

No-Gi grappling (60 min): rolling and technique work, W/U with hip openers, spinal rocks (beginner), and GTB move-circ neck roll
RPE: 5-7 RPT: 8 RPD: 3

dinner: fish with steamed string beans, sweet potatoes, and asparagus, macadamia nuts
compensatory poses before bed-pigeon, triangle lunge, intense side stretch, spinal twist, plow, rabbit-camel

[Fitcook365]

12/13 Hi Intensity

a.m.


p.m.


Metcon-grinds (basics and hypertrophy focused)
myofascia release, Intu-Flow® Beginner W/U
(changed protocol from Coach Clavijo's recommend.) 45 secs work, 20 secs rest, with 1 min rest between rounds, 3 rounds total
1. KB press (35lb) 6,6,6
2. bent over Warrior rows with plate gripping (15 lb plates) 13,10,8
3. sandbag zercher staggered squat (changed to increase difficulty) 7R/L, 6, 6
4. stability ball flag pushup 10,13,11
5. sandbag suitcase deadlift 8R/7L,6,6
6. barbell speed row (15lb plates each side) 10,11,10
*sandbag was approx. 30-40lb
finished in 22 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: 8.5 RPT: 7 RPD: 3

meals: forget what I ate this day. Was focusing on exams this week, so no MMA class for this day.

[Fitcook365]

12/14 No Intensity

Intu-Flow beginner (30 Min) +4CBD, spinal rocks, frog squats, vibration drills
RPE: 0 RPT: 9 RPD: 1

Mood-very stressed from exams this week, as previous post forget meals.

[Fitcook365]

12/15 Mod Intensity

a.m. : breakfast: egg scrambled with tomatoes, spinach, garlic, etc, 3 pieces of bread with peanut butter, kale crunchies, carrot juice

pre-workout: cottage cheese, papaya, grape juice (smoothie)

Pavel's Bear protocol
myofascia release foam roller, Intu-Flow® Beginner done at a quick pace for 15 min with psoas lunge stretch
1. Barbell deadlift ( staggered grip) 135lbx5, 135x5, 195x4, 175x4, 156x4 (35-90 sec rest periods now), 156x4, 156x4, 156x4, 156x4, 156x3
2. Barbell bench press 115x4, 135x4, 175x4, 157x4, 140x4, 140x4 (35-60 sec rest periods), 140x4, 140x4, 140x4, (could not hit 10th set)
3. pullups 4,4,4,4,3
finished first part in 45 min
GTB chain poses from lo day (A+B+C+D) (10 min) with some little shadowboxing thrown in worked on (last 3 min remainder) (same drills mix it up)
Spider monkey flow Sec C 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: 6 RPT: 9 RPD: 3

lunch/dinner: chicken with white potatoes, blue potatoes, string beans, and macadamia nuts

BJJ Gi session (90 min): worked on arm bar, position training from back position (trying to go for rear naked choke and escaping out), takedown, and various other
RPE: 7 RPT: 8 RPD: 3 (really employed the magic with Intu-Flow® with keeping my breathing relaxed and control, my instructor was training us to balls to the wall while everyone else
was destroying themselves going "hard-core", I kept relaxed and my breath focused on trying to "flow", utilized some vibration drills and lower abdominal R.E.S.E.T. type drills reminiscent from the breathing squat section in Intu-Flow®. My breathing never escaped to the point of not being able to have a conversation with someone without being out of breath. I finally flowed and got a takedown in and really focused on my defense. Although, I still got submitted numerous times; I finally let go of my "ego" and let them tap me out to keep my "energy".
Felt this session was one of my best performances to date, excited to see in the future how CST will impact my training.

late dinner: oatmeal with honey, cheese, apple juice, figs, and bananas.

compensatory poses (light): pigeon, triangle lunge, intense side stretch, spinal twist (beginner pose), plow, rabbit-camel, and did some Feldenkrais freeing the spine and hips
movement (starting to add a little bit of alternative movement therapy to really get rid of the lower back tension, hip tightness, neck pain, and chest tension are my major points of concern)

[Fitcook365]

12/16 Hi Intensity

a.m. : breakfast: kamut bread (2) with peanut butter, sauteed spinach, avocado, and cashews, tulsi peppermint tea

p.m:

Metcon-grinds (basics and hypertrophy focused)
myofascia release, Intu-Flow® Beginner W/U+4CBD
45 secs work, 20 secs rest, with 1 min rest between rounds, 3 rounds total
1. KB press (35lb first two rounds, 40lb last round) 6,6,6
2. bent over Warrior rows with plate gripping (15 lb plates) 11,10,10
3. sandbag zercher staggered squat 7R/6L, 5R/5.5L, 6
4. stability ball flag pushup 11,13,12
5. sandbag suitcase deadlift 5R/6L,5,7
6. barbell speed row (15lb plates each side) 8,12,11
finished in 23 min
Prasara Spider Monkey flow 3L/3R
compensatory poses held 45 sec: pigeon, triangle lunge pose, intense side stretch, spinal twist, plow pose, locust pose, monkey warrior pose, rabbit
RPE: 9 RPT: 8 RPD: 3

lunch: coconut water, beef patty (various spices), avocado, chinese cabbage, spinach, lettuce, and sweet potato fries

evening: Muay Thai sparring session (1-2 hrs total): W/U with quick Intu-Flow, sparring rounds 3-5 minute rounds 5-6x total and some heavy bag practice in between,
shadow boxing RPE: 10 RPT: 9 RPD: 3 (really felt smooth in utilizing my Tae Kwon Do background in sparring, employed smooth high round kicks and mixed in Thai kicks,
back kicks etc, and simple boxing combos. Felt more in control with my breathing and felt smooth in my technique. ended with compensatory poses held 40 sec: pigeon, triangle lunge,
intense side stretch, spinal twist, plow, monkey lunge, rabbit-camel

dinner: egg omelet (spinach, kale, chard, avocado), and buckwheat with peanut butter

[Fitcook365]

12/17 No Intensity

a.m. : Biblical meditation (30 min) with tulsi tea
breakfast: cheese with figs, coconut meat, and grapes, and crackers

p.m.: lunch: egg omelet with peppers, tomatoes, (kale, chard,and various leafy veggies)

Ageless Mobility® session all the way until end of spinal twist (skip 4CBD to keep No intensity) 90 min
RPE: 1 RPT: 10 RPD: 3

dinner: kamut bread with peanut butter, kale and chard sauteed, carrot juice, avocado, and cashews

[Fitcook365]

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