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

[Fitcook365]

12/18 Lo-Int

breakfast: eggs poached with kale, chard, and various other leafy veggies and oatmeal with almond milk
Intu-Flow Beginner (full routine with spinal rocks, frog squas, and vibration drills) (30 min)

p.m.
Parasara/GTB/Shadowboxing session 60 min
Spider Monkey flow 9 min 4x
hip openers for W/U 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
15 min shadowboxing (picked 2-4 different combos, R Jab L cross R jab L hook and right round kick and right front kick, 2L jabs and right body shot punch, L jab Left hook and left round kick, and constantly doing L jab in between, also worked a little on getting that hip snap in Muay Thai fundamentals and tried out the R round kick L round kick and R back kick combo)
compensatory movements: pigeon pose, triangle lunge, intense side stretch, spinal twist, plow, monkey, locust, and rabbit (held 45 sec each)
RPE: 4 RPT: 8 RPD: 2 (hips need more loosening up for these kicks)

lunch: cheese, raisins, grapes, and coconut meat and crackers

dinner: chicken with various veggies and corn

[Fitcook365]

12/19 Mod Intensity

a.m. : Biblical meditation (20 min with alt nostril breathing, eye focused exercise, etc.)
breakfast: egg omelet with tomatoes and various veggies, bread with peanut butter and kale crunchies, and avocado
Intu-Flow®: Beginner routine (without the extra spinal rocks, frog squats, and vibration drills)

p.m
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, 205x3, 185x4, 164x4 (35-90 sec rest periods now), 164x4, 164x4, 164x4 (felt a cold coming on so only did 8 sets instead of 10)
2. Barbell bench press 115x4, 135x4, 185x4, 165x4, 148x4, 148x4 (35-60 sec rest periods), 148x4, 148x4, 148x4, 148x3,148x4
finished first part in 36 min
GTB chain poses from lo day (A+B+C+D) (10 min) with some little shadowboxing thrown in worked on (5 min, snap in the kick work and basic combos)
Spider monkey flow Sec C 6 R/L
compensatory poses held (45-50 sec): pigeon, triangle lunge pose, intense side stretch pose, spinal twist, plow pose, locust pose, monkey pose, rabbit
RPE: 5 RPT: 9 RPD: 3
*was feeling a bit sick coming on but shrugged it off due to getting behind after competition for two weeks of layover.

lunch (late): oatmeal with honey, cottage cheese with apples and bananas, etc

BJJ (No-Gi): worked on guard passing, hand placement and posturing, a little on back position to triangle, and rolling over
RPE: 6 RPT: 7 RPD: 2

dinner: beef with tomatoes, bell peppers, and various other vegetables mixed in

poses: did pigeon, triangle lunge, side stretch, spinal twist, plow, camel-rabbit (lightly) some extra Feldenkrais movements for knees, hips, and ankles

[Fitcook365]

12/20 Hi Intensity

a.m : breakfast: egg omelet with tomatoes, chard, kale, and other leafy veggies with sweet potato wedges, turkey bacon, avocado, carrot juice

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 (40lb) 5L/6R, 6, 6L/7R
2. bent over Warrior rows with plate gripping (15 lb plates) 12,13,11
3. sandbag zercher staggered squat 6,6,6
4. stability ball flag pushup 12,11,11
5. sandbag suitcase deadlift 7,7,7
6. barbell speed row (10lb plates each side) 12,12,12
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: 9 RPD: 3

lunch: kamut bread (2 sandwiches) with peanut butter, sauteed leafy veggies, kale crunchies, and avocado, cashews

evening Muay Thai class (60 min): worked on 2-3 punches and a kick combos with partner, technique correction such as the hip snapping for round kick, worked on pivot and weight transfer, some bag work and stretches to fix kick
Really learned some similarities that I've picked up with CST such as core emphasis, Intu-Flow arm waves and how they correlate to my punches to get that looping effect, differences between syles that are more stiffer (hard) and looser (soft). Hope to figure out a way to implement my new Muay Thai knowledge into my background of Tae Kwon Do to be weapon in fights with the fancier kicks most opponenets aren't expeting. Really love my Tae Kwon Do kicks, but now I add the power mechanics from Muay Thai to make them even more effective. Will be taking it easy the rest of the week as I'm starting to get stuffed up with my sinuses and want to avoid an infection...RPE: 4-5 RPT: 7 RPD: 3.5 (because of getting sick, and need to unleash the hip tightness getting in the way!!)

late dinner: buckwheat with honey, cottage cheese with grapes, bananas, and apple juice

Will be resting up tomorrow and probably going to do a Low day the next day instead of the original 7x4 format.

[Fitcook365]

12/21 No Intensity

a.m.: breakfast-egg omelet with various veggies, kale crunchies, and oatmeal
Intu-Flow®+4CBD, spinal rocks, frog squats, and vibration drills (Beginner)

p.m.

Realized I have a hip tightness problem that inhibits me from rolling umpa over in BJJ, throws in Judo, and kicks in Muay Thai. But, for the specificity I am going to be doing a Thai hip kick stretch I learned in class from now on on No days. I did 5x each leg (10 repetitions stretched onto a chair and pivot on my other leg on the floor and the other rotates the leg to the side and then repeat to get the kick mechanic of my whole hip rotated. Did it for about 15-20 minutes.

lunch: chicken soup (been sick so eating alot of this along with echinachea combination tea, Sinufix capsules, oregano oil, and Olbas cough syrup, plus the usual probiotics)

dinner: fish with corn soup, and sauteed string beans and brocolli

Ageless Mobility® (floor session until end of spinal twist) 30 min

RPE: 1-2 (the floor poses spiked the intensity a little) RPT: 9 RPD: 1

[Fitcook365]

12/22 Lo Intensity

a.m: Biblical meditation (30 min)
breakfast: scrambled eggs (cream cheese, lettuce, kale, chard, kale crunchies, etc, and buckwheat with peanut butter
and echinachea elder tea

lunch: cheese, dates, crackers, grapes

evening Prasara/GTB/shadowboxing session
Intu-Flow® Beginner W/U (20 min)
Spider Monkey flow 8 min
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
15 min shadowboxing: worked on the kick variations, and various combos
poses: pigeon, triangle lunge twist, intense side stretch, spinal twist, plow, monkey, rabbit, locust
RPE: 4.5 (last 5 min of shadowboxing I was drenched in sweat) RPT: 8 RPD: 2

dinner: chicken soup

[Fitcook365]

12/23 Mod Intensity

a.m: breakfast: eggs poached with various vegetables, etc.

p.m session in the afternoon
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) 115lbx4, 135x4, 195x4, 176x4, 156x4 (35-90 sec rest periods now), 156x4, 156x4, 156x4 (still sick)
2. Barbell bench press 115x4, 135x4, 195x4, 176x4, 156x4 (35-90 sec rest periods from now on), 156x4, 156x4, 156x4, 156x4, 156x3
3. pullups 4,4,4,4,4 (40-90 sec rest)
GTB chain poses from lo day (A+B+C+D) (10 min) with some little shadowboxing thrown in worked on (5 min, snap in the kick work and basic combos)
Spider monkey flow Sec C 8 R/L
compensatory poses held (45-50 sec): pigeon, triangle lunge pose, intense side stretch pose, spinal twist, plow pose, locust pose, monkey pose, rabbit
RPE: 5 RPT: 9 RPD: 3

postmeal: beef medley with corn, string beans, spinach, onions, red pepper, and kale mix

evening open gym session MMA: worked on Judo learned sweep (don't remember name) but you grab the wrist and the collar of gi and shift at an angle and your rear leg comes up and sweeps over the opponents rear leg, also learned Harai Goshi???
RPE:4-5 RPT: 8 RPD: 3.5 (getting thrown kinda sucks)

dinner: oatmeal with honey, cottage cheese with dates, baked bananas, and apples? (horrible at remembering what I ate when I'm behind on my log)

before bedtime asanas held lightly: pigeon, triangle lunge twist, plow, spinal twist, rabbit-camel
I also added Feldenkrais method hip opener (need to loosen these hips as a focus)

[Fitcook365]

12/24 (Christmas Eve!) No intensity due to the holiday

a.m: breakfast: egg omelet with various vegetables, butter, avocado, 3 pieces of toast, and echinachea elder tea

Ageless Mobility® full session (made some substitutions and replaced the 4CBD with Thai stretch to open up the hips better)
R/L leg 10 repetitions each. (60 min) RPE: 1 RPT: 9 RPD: 2

lunch: smoothie (cottage cheese, papaya, and banana)

Christmas eve dinner: King Salmon, zucchini and string beans sauteed, sweet potatoes, and cashews

[Fitcook365]

12/25 Christmas Day! Lo Intensity

a.m: breakfast-egg scrambled with tomatoes and spinach and bread with peanut butter, etc.
Biblical meditation for 20 min

lunch: cottage cheese, bananas, coconut meat, and dates

afternoon Prasara/GTB/shadowboxing session
Intu-Flow® Beginner +4CBD W/U (20 min)
Spider Monkey flow 10 min 4x
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
15 min shadowboxing: worked on the kick variations, and various combos
poses: pigeon, triangle lunge twist, intense side stretch, spinal twist, plow, monkey, rabbit, locust
RPE: 4 RPT: 9 RPD: 2

dinner: prime rib grassfed, sweet potato, celery, string beans, zucchini, etc medley
cheated on some Christmas cookies (haven't had one in 2 years)

evening echinachea tea
before bed did some Feldenkrais knee and ankle opener, and hips
(this is a closing to my hypertrophy cycle, gained pretty close to the 150 lb mark I wanted, but need to complex it since the mod day and even the metcon was turning into active recovery with a low RPE. Will be going into Specific Preparedness for leverage strength that I lack to help in grappling along with opening up the hips for Muay Thai as well.)

[Fitcook365]

Start of New Leverage cycle:
Goals are to find out my weak strength areas in where I lack leverage, and balance out this problem to help me flow better in grappling along with getting able to turn my hips when striking and with the round kicks without stiffening up.
Mod day-will be leverage based exercises with barbells, and some kettlebells, along with some bodyweight then evenings will be BJJ/grappling like usuay
Hi day-looking forward to getting a Clubbell® for this metcon and progressing the sandbag exercises
No- will stay with Intu-Flow Beginner and additional Thai stretch, maybe a walk thrown in
Lo- I want to add some running into this cycle to aid for Muay Thai so will do it on Lo day and possibly No day, I know that will take away the point of No but adding running for Mod and Hi will cause too much overload on those days. I'll play it by ear and add it in slowly, then the same GTB format and some shadowboxing. Then, may do BJJ class too at a Lo intensity and add the flow to compensate at the end.

[Fitcook365]

12/26 Moderate Intensity

a.m.: breakfast- oatmeal with cottage cheese, papaya, and grapes, with echinachea elder tea with honey
Intu-Flow® begginner session (20 min) *thinking of progressing to intermediate, but may just stick with it at this level
for right now

afternoon: Leverage Strength
My protocol is sort of messy with supersets, I wantes to test out the exercises to see how I do with them before trying to make a set protocol. I don't have a Clubbell® yet so my Metcon is going to be a temporary one until I get one and can figure out what to do correctly.

Superset A
1. single arm barbell snatch (15lb add each side) 4,4,4 (both R and L) 30-45 sec rest between each exercise, 1 min rest at completion of superset
2. towel pullups 3,3,3 (found this exercise extremely hard and taxing on the grip, but noticed it seemed to be much more of a leverage lacking instead of grip strength)

Superset B
3. (15lb racked KBS) *were too light but my main gym was closed with more variety* 5,5,3,4 45 sec rest betwee, 2 min rest at completion
4. dips w/ hip extension 5,5,5,5

Superset C
5. unevenly loaded barbell clean and press 25lb plate one side Rx4,15lb plate leftx4 25plate Rx5, 20lbplate Lx5
6. KB leverage press 30lb R3,15lb L3 30lb R3, 15lb L5 (my left side was not strong enough to do the same weight on left, this temporary one (the MMA place does not have much equipment) had only 2 kettlebells so had to do the best with what I got. Will take care of this issue next week when my main strength and conditioning gym opens up again next week. Realized how much of a disbalance I have with my left side being less strong than my Right. Will need to even this out. Not sure if sticking with going heavier on the side on my stronger than on the other was the best idea, though.
Finished this part in 36 min
GTB Chain (same movements, really need to get the triangle submission, umpa bump, and have not rolled as much as I have liked while doing these movements last cycle. So, don't think it will hurt to stick with them for an extra cycle.)
Prasara Forest Flow Sec A R/L (not sure what was the correct Sec A as I don't have the DVD, but I just end it at the standing up with ankle resting on the other leg and start over for the opposite side.
poses: (same poses but continue to go deeper) (45 sec): pigeon, triangle lunge twist, intense side stretch, one leg seated (beginner format with arms wrapped around legs like a bear hug and clenched, been naming it wrong as spinal twist this whole time) guess it progress to revolve twist, plow, monkey, rabbit, locust
RPE: 7 RPT: 7 RPD: 3

lunch: chicken with vegetable medley (celery, sweet potatoes, carrots, etc.)

BJJ (No Gi): technique focused went over darce (practiced repetition on L and R of opponent), triangle choke, and arm bar process
RPE: 5 RPT: 8 RPD: 2

dinner: eggs poached with spinach and tomatoes, bread with peanut butter, avocado

before bed compensatory poses: pigeon, triangle lunge twist, intense side stretch, seated revolve, plow, rabbit-camel
before bed meditation