Back Into the Swing of Things

[Fitcook365]

09/06 No Int

Intu-Flow® in a.m.

Tai Chi in p.m.

9/07 Lo Int
myofascia release
IF session
15 mins jump rope
20 mins shadowboxing
various poses
RPE: 4 RPT: 9 RPD: 2

09/08 No Int
Did a no Int

09/09 No int again


09/10 Mod Int
Protocol: 6 rounds for 35 seconds each, with 7-10 seconds to transition between each exercise, followed by
1 min rest between rounds

W/U customized I/F and mobility movements ( handcuff, armbar swim, leg thread, shin roll, hand behind head thorax circles, etc.)
1. 1 legged barbell deadlifts R/L 4 4 3 3 2 2
2. DB bridge press 6 6 5 4 4 5
3. DB swings 5 5 5 5 5 4 4
4. Renegade DB rows 3 3 3 3 3 3
5. DB squat + press 4 4 4 4 4 4
6. Clubbell® overhead roll 4 4 4 3 3 3
finished in 30 mins
compensations: downdog, clasped hand shoulder bridge, forward fold, shinbox pigeon, twisted chair, locust, lunge backbend, updog
RPE: 7 RPT: 9 RPD: 2

09/11 Hi Int
Only 5 Rounds Again

W/U customized I/F with similar set of mobility movements

1. front lunge curl 3 3 2 3 3
2. sandbag flat bridge press 5 5 5 5 5
3. pullups 5 4 3 4 3
4. DB upright rows 4 4 4 4 5
5. sandbag shoulder-shoulder squat press 4 4 3 3 4
6. barbell windmill 3 3 3 3 5
added some new compensations into the mix
RPE: 9 RPT: 9 RPD: 2

evening grappling dummy session: worked positioning from GTB along with flowing between different positions and adding in MMA combos on the sandbag
RPE: 5 RPT: 9 RPD: 2
Notes: my MMA classes have somewhat come to an end as I am in the process of relocating out of state. Since I will be on the road I will utilize Tacfit Survival or some other various body weight programs temporarily until access to equipment becomes available and a new MMA gym. I will have to do the best I can now to keep on the CST schedule while going through serious changes to fix my financial position.

[Fitcook365]

Been out on the road the last several days and had subsisted on one session of FlowFit® for 12 rounds in 14 minutes, a little work with grappling drills on a NO day, and then a Tacfit Commando session. I'm not going to log these though as they detracted from my cycle. I will be able complete this week with the cycle before I go back on the road again and deviate. This may be a rocky road as far as this cycle goes until my financial situation becomes stabilized. I will only log when I have access to or time to. Lately, my MMA training has taken a back seat and will no longer be on my schedule for the time being until my situation improves and I can afford to train consistently again. I will try to utilize solo stuff when times permits.

[Fitcook365]

9/18 Mod Intensity

did a morning RECUPER8 mobility session



Protocol: 6 rounds for 35 seconds each, with 7-10 seconds to transition between each exercise, followed by
1 min rest between rounds

W/U customized I/F and mobility movements
1. 1 legged sandbag deadlift 6 7 7 7 6 7 (alternate sides each round)
2. DB bridge press 7 7 7 7 7 8
3. DB swings 8 9 8 8 9 9
4. Renegade DB rows 6 5 5 5 5 5
5. DB squat + press 5 7 7 7 7 7
6. Clubbell® overhead roll 10 9 9 10 8 8
finished in 30 mins
compensations: down dog, up dog, locust, twisted chair, forward fold, shinbox pigeon, clasped shoulder bridge
RPE: 7 RPT: 9 RPD: 2

[Fitcook365]

9/19 Hi Intensity

Only 5 Rounds Again

W/U with I/F and mobility set

1. front lunge curl 5 5 4 4 4 5
2. sandbag flat bridge press 7 7 7 7 7 9
3. pullups 9 9 8 9 8 8
4. DB upright rows 7 6 5 5 5 5
5. sandbag shoulder-shoulder squat press 5 5 5 6 6 6
6. barbell windmill 4 3 3 3 3 3 (alternate each sides each rounds)
compensations: standing triangle, twisted chair, lunging back bend, shoulder bridge, sleeping warrior, up dog
RPE: 8 RPT: 9 RPD: 1

Did a 25 minute grappling dummy session utilizing ground and pound and positioning and used to simulate a MMA fight.
RPE: 5 RPT: 8 RPD: 1
various compensations were utilized at the end

[Fitcook365]

9/20 No Int
Deep Intu-Flow® Beginner session
myofascia release on foam roller in evening
RPE: 1 RPT: 10 RPD: 1

[Fitcook365]

9/21 Lo Intensity

brief mobility W/U
15 minutes of GTB flows in a whole session to mock a rolling session
20 minutes of shadowboxing
compensations: split leg forward fold, locust, spinal twist, pigeon, standing triangle, clasped shoulder bridge
RPE: 4 RPT: 9 RPD: 2

[Fitcook365]

9/22 Mod Int

Recuper8 mobility in the morning

Protocol: 6 rounds for 35 seconds each, with 7-10 seconds to transition between each exercise, followed by
1 min rest between rounds

W/U customized I/F and mobility movements
1. 1 legged sandbag deadlift 6 6 6 6 6 6
2. DB bridge press 7 7 6 6 6 6
3. DB swings 10 10 9 6 7 6
4. Renegade DB rows 5 4 4 4 4 3
5. DB squat + press 7 7 7 8 8 8
6. Clubbell® overhead roll 6 7 7 7 7 6
compensations: down dog, up dog, locust, twisted chair, forward fold, shinbox pigeon, clasped shoulder bridge, etc
RPE: 6 RPT: 9 RPD: 2

[Fitcook365]

9/23 Hi Int

Protocol same

1. front lunge curl 4 4 4 6 4 3
2. sandbag flat bridge press 6 6 6 7 6 6
3. pullups 5 5 4 4 4 4
4. DB upright rows 6 6 6 6 6 6
5. sandbag shoulder-shoulder squat press 4 4 3 4 3 3
6. barbell windmill 5 5 5 5 4 5
compensations: standing triangle, wall locust, lunging back bend, side bends , sleeping warrior, etc
RPE: 8 RPT: 9 RPD: 1

Did a 25 minute grappling dummy session utilizing ground and pound and positioning and used to simulate a MMA fight. (same type of session)
RPE: 9 RPT: 8 RPD: 3

[Fitcook365]

9/24 No Int

Ageless Mobility® session up until lying hip stretch
myofascia release

9/25 Lo Int
did brief joint mobility session
FlowFit® 12 rounds in 14 mins
jumprope for 5-8 mins
shadowboxing for 20 minutes
(here is the end to my cycle as I will be in a 2 week period focused on fixing my financial situation, therefore my CST-training and of course MMA will all be
taking a backseat for a while until my condition gets better when I have officially moved. I will only come back stronger, but for now farewell!)

[Fitcook365]

I have completed my journey with this Mass Assault MMA cycle working all the way up until level 3.

Moderate day concluded as: one leg deadlift curl, bridge press with barbell, DB clean and jerk, bent plate row, bent DB press, and DB lift off,
Hi day conluded as: rear lunge DB tris ( a couple sessions used a Clubbell® in place of DBs), bridge press with alternating DBS, pullup +pushup/sprawl or sandbag chop sprawl, squat Hi Barbell row/sandbag squat row. DB twist press/Clubbell® yaw press, Clubbell® halos/plate halos, tripod twist

Results: I have put on more weight and weighed in at 153/154 which has been a goal for a long period of time.
I have lost my conditioning for grappling as a result, but I have felt a bit stronger. Since, my body has been worn out
from high levels of stress and frequent travels. I am going to be taking an active recovery week to regenerate my body
from high levels of fatigue. The next cycle will be posted up separately, but I will post my active recovery week.

Active Recovery week

11/04

Deep Intu-Flow® session utilizing Free to Move movements
4CBD with hand grab (5-10 sec holds)
core exercises: spinal rock cradle (10 reps), hip ups (10 reps), triangle hip ups (10 reps), single leg stretch (10 reps),
side plank R/L (10 each)


late afternoon session (40 minutes)
Intermediate vinyasa energizing (dogmar) yoga
corpse pose meditation-15 minutes (guided)


11/05

Morning Recuper8 session (full) (40 minutes)


-afternoon did a walk around path in my neighborhood (1 mile?)
-did some myofascia release on foam roller

evening: performed beginner level Tai Chi and various Qi Gong forms (20-30 minutes)


11/06

Intu-Flow® utilizing Free to Move movements: half circles, and full circles, spinal wave,
etc.
4CBD-(5 sec hold)
core work: raised legs situps (10 reps x 1) reverse situps (10 reps x 1) split leg seated situps (10 reps x 1)
windshield wipers (10 reps x 1) half turkish get-up R/L (10 reps x 1)

later afternoon

Prasara Yoga Flows

Tumbleweed x 1
Cricket x1 R/L (may have messed up the sequence though)


1-mile walk in later evening with family

11/07-11/08
Nothing! Rest day

11/09
Intu-Flow® session concentrating on (circles, half circles for some, Tai Chi "tea cup" elbow movement, bent knee swing, 3 corner swing hip (don't know the name),
etc.
4CBD-5 sec holds
core movements: legs in air crunches, reverse crunches, seated wide leg crunch, half turkish get up (10 reps each movement for 1 set each)

1 mile jog later in afternoon
compensations: lower body emphasis
lunge back bend, seat revolved twist, GTB stand up to cossack switch to other side R/L, trinity squat to triangle squat R/L, king pigeon, creep walk, half hamstring knee stretch, back hamstring stretch (seiza base?)

Notes on diet: I have started to introduce superfoods into my diet such as mulberries, bee pollen, maca (energy and hormonal balance for mood), and cacao nibs.

11/10

Did the same dogmar intermediate energizer yoga session as Sunday

11/12

Recuper8 session
myofascia release foam rolling

*tomorrow it's back into action with a new cycle