JayC's MMA/Fighter Training Log

[JayC]

Originally Posted by Luca Brasi

Love this training log , doing great work first of all . I am not sure if i missed it but is there a fight coming up at all , even in the planning stages ? Condition looks excellent in the photo by the way ...... Jesus mate i just re read this and read welterweight ? if that avatar is of you which i assume it is you are a monster at welter. Like a pre drug bust Sherk except bigger . I will have to get off my ass now that i am recovering ok from the chest infection and do a log as well .

Luca

LOL..whats up Luca! Glad to have you back and checking out the log Ya, it's me. I'm about 176lb in the avatar and it was taken about 2 weeks ago, problem is I'm only just a tad over 5'7"...lol so yes, ALOT like Sherk. Infact some of the other guys have been calling me "muscle shark"..lol 2 of the pro's I train with want me to drop to 155lb, OUCH! They say I'd be a monster at lightweight Yes, I have two fights coming up.. one in about 10 days and the other at the end of Aug. I'll keep everyone updated on those results, etc.. I probably do more then most amateurs would but I enjoy the life to tell you the truth. The fight is just a test on how hard I've been working. I enjoy that.
Shake that shit off and get back to work bro!!

[JayC]

7/14/2008
AM-Cardio
Got up early and ran hills for 30 min's.

PM-Stand-up (2 hours):
First half worked my boxing combo's and defense w/partner and pitch-mits.
Second half went right into fight-prep. Worked the clinch, tie-ups, and take downs up against the fence. Coach had me working w/a fighter who has excellent take down defense so I had to work that much harder... plus, he already knows whats coming.
Next, went w/one of our better Jiu Jitsu guys on the ground. Worked scrambles w/ground and pound and worked subs/sweeps/escapes while being hit.
Lastly, 1 10 min round of conditioning (bag work/combos to sprints and repeat until done).
Cardio wise, it was about the toughest fucking session I've had in years!! It killed. They pushed me to the point of near collapse. Just 2 hours of non-stop fighting/training. Plus, it didn't help I'd only had about 1600 cals today. that probably made it worse. Like Rampage says about cardio, "You gotta put mo then $2 dolla in da tank!"

Diet:
grams cals %total
Total: 1671
Fat: 34 308 19%
Sat: 12 105 7%
Poly: 5 44 3%
Mono: 3 27 2%
Carbs: 170 579 37%
Fiber: 26 0 0%
Protein: 174 698 44%
Alcohol: 0 0 0%

[JayC]

7/15/2008
AM-No cardio.. needed the extra sleep/rest more then running. Evening sessions have been brutal.

PM-BBJ & fight prep (2hours):
First, started off with 3 x 5min rounds (no rest periods) of HIT conditioning. Fighter based drills and stations, 1 min each station x 5, repeat 3 times.
Rest of the night worked BJJ/ground game while being being cornered and responding to commands. Ran it in 6 to 8 min rounds w/a fresh guy coming in on me every 2 mins. After each round my trainer would take about 2 min's to go over positives and negatives and how to fix, then back it again.. Cardio felt much better w/the extra carbs/cals.
9 days til fight night.

Diet
grams cals %total
Total: 1895
Fat: 40 360 20%
Sat: 12 111 6%
Poly: 8 68 4%
Mono: 8 71 4%
Carbs: 210 666 37%
Fiber: 43 0 0%
Protein: 191 764 43%
Alcohol: 0 0 0%

[JayC]

7/16/2008
AM-Conditioning
Ran 3 miles up/down hills trying for best time. Ended at about a 7.1min mile avg, not my best but not bad. Yoga to follow.. working spine and hip flexibility.

PM-Stand Up (2 hours):
First hour spent on kicks, perfecting form, power, etc.. Second hour worked Thai pads w/partner stringing combos with kicks to start and finish each combo.
3 x 5 min rounds of sparing to finish.

Diet
grams cals %total
Total: 1957
Fat: 42 381 21%
Sat: 14 122 7%
Poly: 5 49 3%
Mono: 7 60 3%
Carbs: 228 753 41%
Fiber: 39 0 0%
Protein: 177 709 38%
Alcohol: 0 0 0%

[iamdwalrus]

how much weight is left to cut?

[JayC]

Originally Posted by iamdwalrus

how much weight is left to cut?

After a good sweaty evening session, I usually sit anywhere from 173.5 to 175.5.. So essentially 4-5 lbs. I'm pretty much there.. I figure I'll start up'ing my cals (carbs) a tiny bit every couple days since I've pretty much lost all the fat I'm gonna lose and after next thursdays session, I'll hold that and assess friday morning how much I need to lose with the plastic suit ya know?? I've been trying to make it to where I can actually eat leading right up to weigh-ins and fight because the frigin' weigh'ins for this fight are 3 hours before the event!!!!
I have a pro team mate who actually took a fight for the same weekend in a different event and he's 192lb and has to make 170lb in 1 week!!!! OUCH!

[Luca Brasi]

Sounds like the Muscle Shark II is right on track , should have no probs losing the 4lbs with the sweat suit on (oh the bad memories) . Good luck to your mate as well ....he is gonna need it . With that much to lose and the crazy close weigh ins of only 3 hours prior .

Luca

[JayC]

7/17/2008
PM-BJJ (2 hours):
worked Jits all night with the 6oz MMA training gloves on so we could ground and pound and flurry to set up subs.
Started with take downs following punching combo's. Ran like a drill so we continued to combo until the comand "go" was given.
Then worked 4 different gnp technigues, how to hold the position from top and how to counter the position from bottom.
Lastly, sparing the rest of the night, full contact to the submission.

**overtraining is setting in a bit. Starting to feel a bit run down but REALLY noticed it in my elbows... getting really sore joints. Taking mornings off for a few days to try and excel the healing so I'm no overdone for my fight.

Diet
Total: 1941 cals
Fat: 42 376 20%
Sat: 12 106 6%
Poly: 10 86 5%
Mono: 8 72 4%
Carbs: 220 709 39%
Fiber: 43 0 0%
Protein: 187 749 41%
Alcohol: 0 0 0%

[Luca Brasi]

Provided i did'nt need to cut much i quite often take up to a week off before the fight for that exact reason .

Luca

[Big Machine]

JayC! Wow, love your log buddy! I'll be checking in for updates and to offer support. Can't wait for results of your fight.

[JayC]

7/18/2008
PM-Weight Training/lower half power&strength (1 hour):
**No MMA training tonight, just weights.
Worked mostly lower body to give my elbows/shoulders a little break.
Eliptical warm-up then light stretch
Squats
Deads
DB Lunges super set
w/decline abs/crunches
Single leg extensions superset
w/single leg curls
calf raises (low weigh, very high rep)

Diet
Total: 1866
Fat: 43 390 23%
Sat: 13 115 7%
Poly: 5 48 3%
Mono: 7 60 3%
Carbs: 210 679 39%
Fiber: 40 0 0%
Protein: 166 662 38%
Alcohol: 0 0 0%

[JayC]

7/19/2008
AM-Open gym (2 hours):
Worked BJJ and striking/exploding on the ground. Also kept a relentless pace to work cardio/conditioning.

PM-Rest, Rest, REST!!!..lol
Feeling completely exhausted. Pretty much passed out on the couch after training and took a 4 hour nap. Ate, watched a little tv, truely rested, watched the free UFC event and went right back to bed.

Diet:
Total: 1953
Fat: 56 501 28%
Sat: 17 150 8%
Poly: 13 115 6%
Mono: 12 104 6%
Carbs: 213 631 35%
Fiber: 55 0 0%
Protein: 167 668 37%
Alcohol: 0 0 0%

[JayC]

7/20/2008
AM-Run/cardio conditioning:
**Slept like a baby til almost 11am. Really needed the sleep and rest. Felt a little better for todays workouts.
Ran hills for 3 miles immediately followed by 2 x5 minute rounds of added conditioning (non-stop push-up, sit-ups, jump rope, etc.)

PM-Conditioning/Cardio & Muscle endurance:
Eliptical warm-up, light stretch then..
6 x 5 minute rounds of conditioning, each round consisting of:
Clean & jerk 30 secs
Sit ups 1min
Dips 1min
Freemotion pulls 1min
Plyo jumps 30 secs
Freemotion push 1min
rest 1min

Diet
Total: 1957
Fat: 69 620 34%
Sat: 23 203 11%
Poly: 13 117 6%
Mono: 15 131 7%
Carbs: 194 618 34%
Fiber: 39 0 0%
Protein: 149 598 33%
Alcohol: 0 0 0%

[Luca Brasi]

Like the look of the muscular endurance work , not enough people spend the time needed on that style of strength training . Kepp the good work up.

Luca

[JayC]

Originally Posted by Luca Brasi

Like the look of the muscular endurance work , not enough people spend the time needed on that style of strength training . Kepp the good work up.

Luca

Thanks bro.. Ya, I hated to drop the heavy weights but endurance, cardio, etc.. is where I'm weaker.. my raw strength is good. I can't afford to gas out after a extended flurry.. thats where I'm hoping the conditioning above will help.

[JayC]

7/21/2008
**awoke this morning with SEVERE elbow pain and neck soreness. It has to be overtraining as mentally and otherwise, I feel excellent. I haven't really had a complete full day of rest in awhile and since I usually do some type of training 7 days a week, it looks like I really need one. I HATE not going to training but today will have to be a rest day as I might do more damage if I go at it for 2 hours with this pain.

Diet
Total: 2137
Fat: 54 483 24%
Sat: 18 159 8%
Poly: 9 81 4%
Mono: 7 62 3%
Carbs: 227 704 36%
Fiber: 51 0 0%
Protein: 196 784 40%
Alcohol: 0 0 0%

[Luca Brasi]

Exactly right my friend , Strength is only good for as long as your cardio an