Big Jew's Workout

[Big Jew]

Latest Installment this week of training...

Lesson learned in keeping commitment to myself and not letting my rhythm of working out slip by.

These past couple of weeks were hell on wheels for me with a packed show schedule of work and an unfortunate loss of a father in law and all the family gatherings and services that come with that process. With no extra time for almost two weeks to make it to the dojo I kept it real with myself and snuck in bodyweight workouts whereever possible. I found myself planking and shadow fighting in all kinds of places where I could get a little open space to do my thing. I finally made it back to the dojo last Saturday for mma got busy with work a few day and did two hrs this evening. I knew if I didn't go this evening I would have really screwed my momentum and I wasn't willing to let that that happen..

Keep it going always!!!

[koltz]

You can do some KSHD when you don't have time

you could do it anywhere

[Big Jew]

What is KSHD?

Is that short for Kaddish? :wink:

[Big Jew]

Tonight I did a solid hour of Muay Thai boxing with this guy who I consider to be in great shape and have game.
We went full on energy the whole hour fast and hard...
Once blood started trikling from my nose my energy and adrenaline gave me a new breath of life and my batteries recharged on the spot. We did 6x 3min rds. with 2 min breaks in between. I puked in my mouth at the last buzzer of class. I was planning to do a 2nd hr of grappling class but I have a one puke limit per workout.

Feeling proud from it. The other guy got really wiped out himself and called it one class as well.

I must be down about 30lbs from the beginning of this year!

[Moonduck]

Nice. That's some serious work.

[koltz]

What is KSHD?

Is that short for Kaddish? :wink:
sort of kin shi hai do , japaneese for the art of muscle controll ,

karatekas have a whole kata based on it on the high level

and it also shows the true porpouse of katas (not just doing the movement nice)

you use your other muscles as ressistance to your muscles.

[Big Jew]

What is KSHD?

Is that short for Kaddish? :wink:
sort of kin shi hai do , japaneese for the art of muscle controll ,

karatekas have a whole kata based on it on the high level

and it also shows the true porpouse of katas (not just doing the movement nice)

you use your other muscles as ressistance to your muscles.

ok haven't heard it described as that.

I do have two BB's in two forms of Karate.

Doing a full kata is a great work out particularly with the dicipline of all the moves having to be as strong as the first. At one time I was very practiced at
"Sanchin" kata. That's a breath and muscle form that is done to go into an "iron body state". I remember doing those regularly for demos and such
all the upper belts used to test my form by punching and kicking at me and breaking boards over my legs/arms. I gained a lot from doing that.

Are we speaking of the same thing?

[Sepanto]

What is KSHD?

Is that short for Kaddish? :wink:
sort of kin shi hai do , japaneese for the art of muscle controll ,

karatekas have a whole kata based on it on the high level

and it also shows the true porpouse of katas (not just doing the movement nice)

you use your other muscles as ressistance to your muscles.

The Kata is sanchin, and the true porpuse of katas are many :
Learning patterns which are dangerous to train on a human(Neck Breakign and such)
Moving Meditation.
Muscle Control.
Discipline,.
That's all I could think of.

Adn KSHD rocks big time.

[Big Jew]

I started out this year at 288!

Fun Story:
The other day my wife was bringing some of her girlfriends home for some after work drinks. I was on my way to mma,
She called me ahead of time and asked me to wait just a bit because she wanted her girlfriends to see me in my rash guard and fight shorts!

I'm at a fun stage with the weight loss because its mostly the first thing someone says to me when they haven't seen me for a while.

I feel great!

I have learned a lot of great new stuff from you guys.
The world is my gym!

[cheesedog]

You're making great progress! Keep it up. 8)

[Moonduck]

April of last year I was about 320#. I dropped down to about 230# with some serious dieting and cardio. I'm now right around 260# after the muscle gain. Maintained the same body fat through the gain, so it was largely muscle.

The bottom line is that I know the feeling when you say that people that haven't seen you in a while are amazed. It's a good feeling. Getting rid of the fat was one of the best things I've done.

[Big Jew]

April of last year I was about 320#. I dropped down to about 230# with some serious dieting and cardio. I'm now right around 260# after the muscle gain. Maintained the same body fat through the gain, so it was largely muscle.

The bottom line is that I know the feeling when you say that people that haven't seen you in a while are amazed. It's a good feeling. Getting rid of the fat was one of the best things I've done.

Whoa Moonduck you must be Jacked! That's really great to hear.

I have no idea what I have in mind for a goal. I definitly want to keep losing the fatty weight. People are telling me that I'm looking really "Fit" and other positives but I'm not caught up with my self image yet.

[Moonduck]

Jacked? Hell no. I'm still fat. I stopped the rough diet when I hit 231# and realised that I had lost strength, and had pretty much stopped losing fat. I was at the point where it was fat and muscle going. So I started eating better and gained a bunch of weight back. My lifts have gone up a good bit and I'm definitely thicker. But jacked? Nope. Got a long ways to go.

Height 5'11"
Weight 262#

Shoulders 56"
Chest 52"
Arms 16"
Thighs 27.5"
Waist 44" =P

Not small, sure, but I'm no Jim Wendler. I've gained somewhere abouts 4" on the shoulders, 4" on chest, an inch on the arms, almost 3" on thighs, and 3" on the waist (booo) since the start of the year, roughly.

Using the YMCA method, this means I am currently at 24% body fat (booo), giving a Lean Body Mass of a hair less than 201# or so. At my lowest weight (231# with a 41" waist), I was about 23%, giving a Lean Body Mass of about 178#.

201 - 178 = 23#

So 23# of LBM gained along with 8# of fat. That's basically a 3-1 ratio. I'm cool with that, as that is a damned good ratio for what amounts to bulking.

The site I usually used to track rough body fat is here : http://www.am-i-fat.com/body_fat_percentage.html

I would not call it accurate, as it is a one-site measurement. And, if you ar elike me and have thick abs and obliques, you'll get a thicker waist reading, and thus a higher body fat. It's crazy, but my obliques are so large they're obvious even through my fat. Not good for the waist size, but sure does help to make me more stable in the lifts =)

[Big Jew]

This weekend's workout:

Saturday: I Worked, set up high-def video projection for a film festival in a historical Opera House in Portsmouth, NH. I had a few hrs. to kill I found a jacuzzi/spa place and treated my sore body to a 1 hour boil in a huge hot tub 8)

Sunday morning. Did a 1.5 hr Bikram Yoga class. Sweated like hell as always. The cool showers after were heaven. Added bonus to doing yoga in 110 degree heated room..." Hot sweaty yoga women barely wearing anything :D

[Moonduck]

Yoga suddenly does not sound so bad...

[cheesedog]

Hot sweaty yoga women..............

Makes you think about the things flexible ladies can do with you :shock: :P :twisted:

[Big Jew]

Monday Night...1.5hrs BJJ
This Evening /Wednesday Night
1 hr.Muay Thai...My training partner puked at the end (proud of him!) 2nd hr. BJJ I hate wrestling with that big hulk of dude that's been doing wrestling since he was a kid.
I got one rear naked choke tap out on him the rest of the session I don't want to say...

[Big Jew]

Jacked? Hell no. I'm still fat. I stopped the rough diet when I hit 231# and realised that I had lost strength, and had pretty much stopped losing fat. I was at the point where it was fat and muscle going. So I started eating better and gained a bunch of weight back. My lifts have gone up a good bit and I'm definitely thicker. But jacked? Nope. Got a long ways to go.

Height 5'11"
Weight 262#

Shoulders 56"
Chest 52"
Arms 16"
Thighs 27.5"
Waist 44" =P

Not small, sure, but I'm no Jim Wendler. I've gained somewhere abouts 4" on the shoulders, 4" on chest, an inch on the arms, almost 3" on thighs, and 3" on the waist (booo) since the start of the year, roughly.

Using the YMCA method, this means I am currently at 24% body fat (booo), giving a Lean Body Mass of a hair less than 201# or so. At my lowest weight (231# with a 41" waist), I was about 23%, giving a Lean Body Mass of about 178#.

201 - 178 = 23#

So 23# of LBM gained along with 8# of fat. That's basically a 3-1 ratio. I'm cool with that, as that is a damned good ratio for what amounts to bulking.

The site I usually used to track rough body fat is here : http://www.am-i-fat.com/body_fat_percentage.html

I would not call it accurate, as it is a one-site measurement. And, if you ar elike me and have thick abs and obliques, you'll get a thicker waist reading, and thus a higher body fat. It's crazy, but my obliques are so large they're obvious even through my fat. Not good for the waist size, but sure does help to make me more stable in the lifts =)


That's a lot of good info. You and I have a similar size.
I'll start measuring myself after a while. I still consider myself fat. I think I'd like to lean down more before bulking up.
I'm happy with my strength and power where I am. Its my fat that pisses me off!

[Moonduck]

Well, the more muscle you have, the easier it is to lose fat. I just shifted my diet away from the slow gain style, and have already seen improvements in body comp. Then again, as you said, our goals are different. My goals are all strength-based, with body comp running lower on the list (ie I want to have better body composition, but strength comes first. This means I won't get fat to get stronger, but I also won't obssess over fat either)

[Big Jew]

Friday. 6/29/07

Went to MMA today for open gym session..
Freestyled everything for 1.5 hrs which is about the equivelent of an entire Rage Against the Machine album and half a Black Sabbath remix album. Did it all.. beat the bag, threw the dummy around, jumped and kicked, kettlebell and bodyweight routines...kind of an A.D.D work out. Had the whole gym to myself and left it looking like a big fish was caught and let loose to slosh around all over the mat..

What ever the hell it is I'm doing seems to be working.:wink:

[Big Jew]

July 10, 2007

Since my last log entry I've been actively working out in both MMA and Capoeira about 4 2hr classes per week and really going for it when I'm there. I do need to do more exercise away from classes.

A big goal of mine is fat reduction.

I've gone down two pant sizes this year.
Its hard to gage my progress with a scale because I know I've gained muscle. I started this year off at 288 and am now at around 260-ish and still consider myself a fat bastard that feels great. I'm really interested now in tweaking my diet further to be a more athletically sound. I just stocked up on my whey protein and spirulina for post work out shakes I'm gonna sway away from bigger meals after a workout when I'm most ravenous and in need of sustanence.

[koltz]

hey BJ , what are your arm measurments?

[Big Jew]

hey BJ , what are your arm measurments?

Never been asked that before.
I just measured my bicep at 18"(flexed) not sure what else to measure.
I'm 6' tall.

[koltz]

holy shit.

how long have you been training ,?

you are a big jew!

[Big Jew]

I am to the bone a Big Jew.

Friday July 13, 2007

Fridays are open gym days at mma no classes schedule, had the whole place to myself. Spent an hour-ish freestyling it.

I brought with my new power wheel and push up handles.
The power wheel I got is a big one with foot straps.
After a good warm up, I banked out a bunch of routines with those two toys
in combination. With the wheel strapped to my feet and holding the handles I did gator walks, push ups, L's and planks both belly up and down sets ( those belly up sets really burn the backs of the legs) Spent the rest of the time beating the heavy bag and all kind of other short attention span exercises/drills.

I'm starting to think about next levels for myself and tightening up.
I feel like I'm still heavy in my body and am starting to think more about Plyometrics and level 1 Parkour. short sprints and jumping over easy stuff in my neighborhood.

My diet has been extra clean these last couple weeks.

[Big Jew]

Sunday July 22, 2007

Chilling out today.

Its been a good week of fitness and diet.
I am getting smaller losing more fat. I'm around 263 lbs.

Lots of BJJ and Muay Thai at least 2 hrs a session.
Last Friday did a 3.5 hrs of Capoeira with a master that came in from Brazil. He had us doing moves that would take forever to explain in text but they amounted to medievel torture and endurance. I got through it to my amazement. The next morning I was back at MMA for more abuse and good times. Been spending some mornings doing Parkour style conditioning in my neighborhood. Lots of core exercises. And introduced jump/plyo into my game.

I've lost about 26lbs this year of fat and probably gained some muscle weight. My weight loss is a lot slower then what I see on those reality tv shows but I'm on a routine that I feel I can do for life.

[cheesedog]

Congrats, you're doing great!

[Big Jew]

Monday July 30, 2007

Not my best week. Been having some energy struggles. Just not as much zip in me.

Been to MMA about 4 times for at least 2 hrs lots of Muay Thai sparring and wrestling/BJJ. Been having bouts of nausea when pushing myself hard for extended lengths. I think its the heat its been in the 90's this past week.

Good amount of BW exercises in between.

Diet this week was not as strict as I like.
The big music festival in my town had foods from all the world and was a blast! Considering how I used to eat I still was in check with my food intake.

I'm going to take a break from Capoeira and consider it later when my body fat comes down more. My extra weight is making it too frustrating
right now and everyone around me who is excelling
at Capoeira is low in body fat%. I experience much more success at the MMA school.

[koltz]

what is your aprox bf %?

[Big Jew]

I don't know for sure what my body fat % is but no doubt it rates in the "fat guy" category. I'll geuss I'm 30% - 35% range.

I got a buddy I roll with who's gonna bring an instrument to class every week to measure and track progress.

I'm working out almost every day. I am feeling really good in my body over all. I've been back on a devoted fitness path for approx. 7 months now.
I'm not expecting overnight miracles to happen.

Also, I think its time I visit a Nutritionist to get a picture of where I'm at, what I should be doing better. I wouldn't mind getting a total body assessment and creating a plan specific to me.

[Big Jew]

Thursday August 2, 2007

1/2 hr of muay Thai
1/2 hr of grappling
Damn this heat is a f*cken drainer
the dojo was hot as hell in the 90's


Getting my consciousness together for a six meal a day plan
With 1-2 of the meals being a protein based smoothie.
Muscle milk tastes better then whey protein.

[Moonduck]

Muscle Milk tastes better than pretty much any protein powder.

And I am with you on the heat. Last night it was 90-something in my garage and I'm pumping out squats. It didn't matter what weight I had on the bar, after about the third rep, I was tired!

[Big Jew]

Still going strong. Still loosing weight.

I'm at 256lbs from a starting weight of 288lbs as of Jan 2007.
I'm looking ahead to reaching the 240's

Workouts these days still consist of MMA and parkour conditioning all around my town and kettlebell training. I hiked a mountain the other week my quads were so sore I could barely walk for 3 days after (beautiful pain!).

My diet is still in check. I make the smart choices for food intake.
Been picking up on muscle milk protein shakes in the morning and before bed.

Been thinking about taking Creatine for muscle soreness and push, but I'm more interested in loosing the fat then gaining muscle mass. What's good for lactic acid?

[bretakmf]

What's good for lactic acid?

i like hot baths.

[cheesedog]

If you're really sore, a hot bath with about a half cup of epsom salts helps.

If you can stand them, contrast baths/showers, with about 2 minutes hot and 30-45 seconds as cold as you can stand wo9rk well.

Stretching helps too.

[Big Jew]

Saturday September 8, 2007

Going strong. feeling great!

consistent diet. consistent routines.
been doing more plyo I do feel a difference in myself tighter, stronger. steady body weight routines most places i walk. I live on a large river front
where there are parks and railings every where.
I am privledged to practice body weight work outs by rapid falling water and broken dams. I am very aware of more upper body mass building up like a self supporting posture.


Also plenty of MMA classes! feels great!


Gratitude to the Forum here of Body Weight Culture
Thank You.

[Big Jew]

Wednesday, September 12, 2007

I never in my life really considerd plyometric exercise until learning more here.
Just within the last two months I have felt such a difference. Great Stuff!

For me plyo is a total body energy boost and I always feel stronger from every session.

[Moonduck]

How are the ribs doing, big guy?

[Big Jew]

The ribs are better today thanks. I don't wish a rib injury to anyone.

I did a Bikram Yoga class this evening.
Sweated like hell. Great for the body, particularly the rib injury.

Did some plyo routines and KB swings earlier in the day.

I love taking the summer off. Vacation ending very soon.

[Big Jew]

Did an hour and a half conditioning class at MMA last night
2mins of action with 30 sec rests.

The sweaty dudes at MMA are not as fun to look at as the Hot sweaty yoga chicks barely dressed at BikraM Yoga class.

[Big Jew]

Wow! It's amazing how big my clothes are now.

I have to wear a belt with all my pants from just 7 months ago.
I'm down at least two pant sizes. If i undo my belt the pants fall right to the floor.:D

[hara_12]

Congrats! At that rate you will have to change your log in name. :)

[Big Jew]

So here's my damage report from my Chiropractor...

*One dislocated Rib.
*Right shoulder level 1 dislocation.

I'm on orders to cool it.
No MMA for at least a month
No push ups or dips
No Kettlebells.
Be careful with crunch/sit up work.
Keep my injuries iced as much as possible.
Slowly get back in after a month.

This SUCKS!!!

I have to adjust...my plans are to be more strick with the diet,
work legs and plyometric drills. I'll be mining the "Lower body" section
of our forum here to keep myself stimulated.

I won't let this soften me! I'm also in my busy work season which can really intterupt working out routines.

My diet is going leaner for the month. I've already replaced my muscle milk protein powder for Whey Protein. I see a strict future of salads/fruits and bagged nuts.

List of exercises to shift to while recovering from injuries:

Tabata squats
Plyometrics
Shadow Kicking
Swimming
Bikram Yoga
Kata
Breathe drills
Supported bicep and wrist work with weights.
Some shoulder work with the good arm to keep it strong but not so much to unlevel myself.

[cheesedog]

Damn, that sucks! How did it happen?

Be careful with kicking, even shadow. Your abs are still involved and can pull on the sore spot. You can become the king of the bodyweight squats for the next month though.

[Big Jew]

I injured myself in MMA.

I don't really know when the shoulder injury happened, but the rib injury was from a hard punch.

I feel like 1/4 of my body is out of commission.

[Fatman]

Just be careful not to strain the injured spot.

Many folks work right through injuries and end up more f***ed up than they would be had they rested instead. It's better to undertrain to be on the safe side.

I wish you a quick recovery.

[Moonduck]

List of exercises to shift to while recovering from injuries:

Tabata squats
Plyometrics
Shadow Kicking
Swimming
Bikram Yoga
Kata
Breathe drills
Supported bicep and wrist work with weights.
Some shoulder work with the good arm to keep it strong but not so much to unlevel myself.

Hmm, like Cheesedog said, be careful with shadow kicks. It may not feel like ab work, but it is, as your abs function as stabilisers and anti-torators during any sort of rotational movement. I would rather see moderate kicks into the bag, if you must do kicks, as your travel will be arrested by the bag, not your core. But personally I'd just avoid ballistic rotational movements in general, at least for a bit. You won't lose all that much during a lay-off, and what you lose will come back quickly when you ramp up your training after you heal.

Same thing goes with unilateral shoulder work. It is almost always a major work out for the anti-rotational capacity of your core.

[Big Jew]

How can I fail with all the support I'm getting here?:D

I'm gonna focus this week on strength building for my legs and kness.
Slow strength building exercises. I would really be screwed if I messed my knees trying to overcompensate.

Drills to start with...
*lunges
*Getting up drills and alternating legs from a chair using one leg to stand from and sit back down from a pistol position.

*Wall sits. butt is chair level back against a wall and hold...

*Wall squats with my back against a yoga ball and the ball is against a wall and i raise and lower myself.

*keep stretched out

*Squats

*Hiking

Who knows maybe I'll be able to do pistols at the end of this??

[cheesedog]

[QUOTE=Big Jew;6277Who knows maybe I'll be able to do pistols at the end of this??[/QUOTE]

Wouldn't be surprised at all!

[koltz]

Well , I have to reply to this I guess
Althought I'm not the nonbulshit type some think of me,
I'm deep in that male bovine feces stuff.

Okey , If you want to build STRENGTH
I recommend doing two things:

1. work your speed
2.Do it from the position before your weakest link
3.Work your weakest link.

leveling up that weak point , provided the difference is big enough , will make you get stronger with less recovery time and less adaptations overall
instead of working out everything or mostly your strong points only over and over and being limited by that point in the ROM in practice.

if you don't have a weak point you work out all the ROM and not overwork\under work spesific points thus you get more bang for your buck.

for example one such point I know I have is extending my elbows past 100 degrees, in mostly triceps movements they make that annoying clicking sound and the feeling your bones are not moving smoothly that follows it
I could press(overhead or bench\pushups) 120% my one RM in a lock out or from the start to that point without much problems but I get stuck there and loose it. so I know I have to work my triceps at that point with dynamic effort and isometrics , once I fix that
I will get back to stimulating all the phases in the movement equally thus get stronger faster and more efficiently.
(by the way , thanks for asking , I never thought I should work out that spot seriously out of long pressing sessions which I didn't really pay much attention to whatever I drool about when I rest)

and happy sukkot.

[Moonduck]

How can I fail with all the support I'm getting here?:D

I'm gonna focus this week on strength building for my legs and kness.
Slow strength building exercises. I would really be screwed if I messed my knees trying to overcompensate.

Drills to start with...
*lunges
*Getting up drills and alternating legs from a chair using one leg to stand from and sit back down from a pistol position.

*Wall sits. butt is chair level back against a wall and hold...

*Wall squats with my back against a yoga ball and the ball is against a wall and i raise and lower myself.

*keep stretched out

*Squats

*Hiking

Who knows maybe I'll be able to do pistols at the end of this??

Pistols are a great idea. I really dig the wall sits and such too.

[Big Jew]

September 27, 2007

Still in healing phase of injuries.

Keeping an even leaner and simplier diet.

Currently I'm into in slow strength exercises for the knees.
Low horse stances, supported one legged dips,
Slow squats, plyo..

I want strong knees if I want to start getting freaky with the leg work.

Pistols would be an end goal for me;)

Its amazing how many ways there are to bend your legs while supporting your weight... A little confusing at times...

Strong knees are my focus.

Got to explore more info in the lower body section of the forum here. I'm never sure what's the best way to bend at the kneess and hips. How far is optimal? I've never really focused on knees from this perspective. My knee work has been about Muay Thai. This stength building for knees is new territory for me. I'm a little paranoid about blowing out my knees from something stupid. That's all I'd need right now...

[Razor]

How about the "3d Balance Training" program? Just visit
http://bodybuilding.com/fun/sonnon8.htm. It is completely free and the progressive exercises should help you build strong knees.

[Moonduck]

Pistols would be an end goal for me;)


IIRC, Steve Kotter started doing pistols when he damaged his shoulder or elbow or something and could not do push-ups in kung-fu class. He got to the point where he could match the class pistol for push-up, or something crazy like that.

Pistols are a darned good goal, and getting good pistols down could turn this rib injury into a blessing in disguise.

[Big Jew]

A bit disgruntled this week...

I'm in busy season with work. Range of hours are long and BiPolar in start and finish times. Shoulder injury is very naggy this week. Eating has been without structure ..I been seizing my meal breaks in between things.
My Sleep clock is whacked... Been feeling to dumpy and grouchy to seize work out opportunities as they come to mind. Usually I'll bank out something no matter where I am, but right now I'm out of whack!

I got two days off I just want to chill and get my diet and nutrition back.
Hopefully get rested up soon and hope to feel enthusiastic about exercise again soon!

New Tools I resently got that inspire me:
*A new double weave Gi for BJJ ( Black with lots of sick patches )

*New Black Belt to replace my old black belt that I earned when I was younger and much thinner so this one is sized for a Big Jew

*Solid State black rubber mat 4' x6' 1/2" thick for my living room.
It will be the bomb come winter when its too snowy for outside!
We live in a high loft with concrete floors so the matt will be great here.
Makes want to get matching kettlebells now for all my single KB's. I don't have to stress so much about dropping them on my floor now.

I can't wait for these injuries to heal! I'm doing plenty of cold therapy for it.
These injuies SUCK!

I'm Feeling better just from logging in just this.. Thanks

[Moonduck]

Heh, even when I workout outside, I still set the bell down nicely. No idea why. When I do oly lifts with bumper plates, I set em down gently. Habit.

[Big Jew]

Heh, even when I workout outside, I still set the bell down nicely. No idea why. When I do oly lifts with bumper plates, I set em down gently. Habit.

I also think its a good habit to set weights down gently. Seems like a graceful way to finish. With the mat here now I'm gonna stress less on them slipping from me. Its great to just stand on and do body work.

[Moonduck]

I also think its a good habit to set weights down gently. Seems like a graceful way to finish. With the mat here now I'm gonna stress less on them slipping from me. Its great to just stand on and do body work.

I see what you're saying. You're NOT going to let it bother you. Gotcha. When I work outside, I do tend to get aggressive with the bell, as I know it'll be okay if I slip.



Edit: Missed adding in the important NOT there. Sorry!

[mingo]

... What's good for lactic acid?


Hi BJ! I'm new here, just started checking it out your log ... You are making great progress and such an inspiration to me!

I have The Stick (http://www.amazon.com/s/ref=nb_ss_gw/104-7595750-6656720?initialSearch=1&url=search-alias%3Daps&field-keywords=the+stick) - I've done some longer cycling trips (such as, 400 miles over 5 days) and The Stick has been invaluable to me ...my sister wasn't sure about it 'til we did a cycling trip together one time and she tried it and got one for herself ;) . If I even think I might get sore from a long ride, I'll use it. Great if I'm already sore too ...


Hope you're feeling better soon ..

Nice to meet you,
~mingo

[Big Jew]

October 15, 2007

I'm in Full Tilt Busy season.
Keeping crazy hours back to back little sleep 14-17 hr days and traveling to boot.

Keeping myself in descent condition considering. Diet is still in check. Exercise is reduced considerably but always make time for a routine as I'm moving through my day. I find myself working on my pistol raises as I'm in line in for a coffee somewhere, always stretching and doing low leg work.

Injuries are feeling much better and am staying smart with working it out to a limit.


Been doing a different type of thing for myself in my mental conditioning. Been practicing EMDR therapy with a professianal combining rapid eye movement as a form of hypnosis. There's a lot of physiology at play here in this process between the eyes and the brain.

With this treatment you set your own goals for yourself and you program yourself to help you connect in a deeper way to what you wish to commit to. One aspect of this goal setting for myself is my commitment to myself in my fitness and optimal state of mind I'm programming direct connections to my conciousness where simply put if I do any form of exercise my mind will go to my optimal place of clarity and strength. So exercise and good diet is now my installed trigger for mental clarity and other strong centered mental goodnesses..

If I exercise I feel good. ( what a concept! lol)

I can't say for sure if EMDR therapy is all that it's bosted to be.
But i do feel like I have benefited from it already from a 2nd session.

[gizmogirl]

hiya, Big Jew. I'm new here; found your journal by searching on my sis' name (mingo, who is also pretty new here). That EMDR stuff sounds really interesting. What does EMDR even stand for?

Good luck with the full-tilt-no-sleep mode...

[Big Jew]

hiya, Big Jew. I'm new here; found your journal by searching on my sis' name (mingo, who is also pretty new here). That EMDR stuff sounds really interesting. What does EMDR even stand for?

Good luck with the full-tilt-no-sleep mode...

Hey Gizmo Girl. Thanks for saying Hi. Any sis of Mingo is a sister of mine.

Eye Movement Desensitization and Reprocessing
(EMDR) Therapy.

October 17, 2007

So I'm in Newport RI on a show staying at a Marriott had a couple hrs to myself and went to the hotel gym. The machine room looked sad to me so I found some open space in the free weight area to do some BW work.
I'm doing some leg work throwing kicks and knee strikes to warm up,
suddenly this old security gaurd walks into my space asking me "what the hell are you doing?". He was what not what I was in the mood for at all...
I said "exercising and as guest of this hotel I want you to get way from me". He shrugs me off and says "what ever floats your boat" and splits.
Good move on his part....But that encounter did piss me off a bit so I turned it into extra fuel to work harder and I got a good work out in as a result.

Even did a good set of routines in the injured areas with out problems.

Been working supported leg pistols. Doing full slow motion pistols next to stair railing. I'm using as little rail support as possible with my arms when doing the form.

:cool:

[olinek]

Sweeet, make sure to really work the full ROM motion on them, I find them not nearly as effective when not doing full ROM (butt to calf)

[Big Jew]

Sweeet, make sure to really work the full ROM motion on them, I find them not nearly as effective when not doing full ROM (butt to calf)

Thanks Mate! That butt to calf stuff with the pistols is real work.
Bending the legs at the hip is a new experience for me for this type of exercise. Love it!

[gizmogirl]

Thanks, Big Jew.... I will look that EMDR stuff up! :-)

I can imagine the poor security guard... big guy high kickin' in the gym... he probably let you pass so he wouldn't get his arse kicked.

[mingo]

Hey Gizmo Girl. Thanks for saying Hi. Any sis of Mingo is a sister of mine.

Eye Movement Desensitization and Reprocessing
(EMDR) Therapy.

October 17, 2007

So I'm in Newport RI on a show staying at a Marriott had a couple hrs to myself and went to the hotel gym. The machine room looked sad to me so I found some open space in the free weight area to do some BW work.
I'm doing some leg work throwing kicks and knee strikes to warm up,
suddenly this old security gaurd walks into my space asking me "what the hell are you doing?". He was what not what I was in the mood for at all...
I said "exercising and as guest of this hotel I want you to get way from me". He shrugs me off and says "what ever floats your boat" and splits.
Good move on his part....But that encounter did piss me off a bit so I turned it into extra fuel to work harder and I got a good work out in as a result.

Even did a good set of routines in the injured areas with out problems.

Been working supported leg pistols. Doing full slow motion pistols next to stair railing. I'm using as little rail support as possible with my arms when doing the form.

:cool:

great job on pistols .... in ballet we had to do a lot of stuff on the barre and when we got to floor work in the center, you could *really* tell who tried not to hold the barre (like you're doing!) and who depended on it ....

Glad you got a good workout in the hotel gym! Last hotel I was in didn't have much open space in their gym, but the room had lots of space - it was great!

[Big Jew]

October 20, 2007

Today's routine I call "Nephew Sets"

Had my 6 yr old nephew with me he's 50 lbs. This morning he helped me exercise.

2 x 20 pushups with him on my laying on my back.
2 x 20 squats him on my shoulders
2 x 20 nephew bench presses
2 x 20 nephew overhead presses

Where else are you gonna find weights that also count out for you?

[gizmogirl]

That's awesome, BJ! I bet when he's older he will cherish the memory too...

[Big Jew]

That's awesome, BJ! I bet when he's older he will cherish the memory too...

LOL! and it still counts as body weight exercise...:D

[mingo]

So cool!! bet the nephew had fun too! maybe you need to patent that - you know, weights that talk!

[olinek]

Haha you should keep doing the workout with him as he grows.

It is like the legend of some Milo character from ancient Greece, who carried a newborn calf on his back everyday till he was carrying around full grown cow.

[Moonduck]

October 20, 2007

Today's routine I call "Nephew Sets"

Had my 6 yr old nephew with me he's 50 lbs. This morning he helped me exercise.

2 x 20 pushups with him on my laying on my back.
2 x 20 squats him on my shoulders
2 x 20 nephew bench presses
2 x 20 nephew overhead presses

Where else are you gonna find weights that also count out for you?

That's really cool, BJ =) Every once in a while I'll lay on the floor and my kids climb on my back. Let me tell you, doing dead start puch-ups with a 7-year old, 5-year old, and 3-year old on you back is interesting. More so because none of em know how to stay still. It's an exercise in stability as much as anything else =)

[LSA]

sort of kin shi hai do , japaneese for the art of muscle controll ,

karatekas have a whole kata based on it on the high level

and it also shows the true porpouse of katas (not just doing the movement nice)

you use your other muscles as ressistance to your muscles.

That's exactly how John Peterson describes his DVR concept...anybody here doing DVRs?

[Moonduck]

Knowing you're a KB guy, Elite Fts is carrying a line of KB's (Muscle Driver) that I'm not familiar with, but, boy, did they excite me. The 70# KB was less than $100. That's seriously good compared to Dragondoor.

[Big Jew]

Feeling like a slug today haven't had a descent work out in over a week. Crazy work schedule and catching meals when I can. I usually bring my own meals wearever I go which helps. So if I'm on a show with a big crew and suddenly 30 pizzas and gallons of sodas show up for lunch I'm covered with my own private stock of food.

Still have this nagging shoulder issue so KB's are out for the time being which sucks and haven't been to MMA since I got the injuries.

Last week I was stuck in a 24' truck setting up video land HQ outdoors for a big event at The New England Patriots field. It was cold as can be and my injuries were aching from the climate change. I warmed up with a set of tabata wall sits because I had no room or space to do any other exercise.

[gizmogirl]

Something is better than nothing. I don't envy you being out in the cold at all!


Hey, I don't remember what's up with your shoulder, but this guy, Dr. Horwitz, is my friend's chiro... and he was chiro for an Olympic team... anyway, he has an e-book out about shoulder/rotator cuff issues - might be worth a scan? Go here (http://www.youcanbefit.com/)and scroll down for it.

[Big Jew]

Crazy work schedule still in progress. Mucho Travel. Never the same schedule. I'm numb at this point.

Mainting low-cal diet. Bringing my own food with me everywhere.
Keeping hydrated. Maintining multi-vitamins, super green pills, fish oil.

Creating "moments" of exercise where ever I am with what's around me. The world is my gym! Just banked out a set of tabata squats.

Injuries are still hindering. Gonna get an MRI next chance. See what's up.

:cool:

[gizmogirl]

Good luck with the MRI... let us know what the verdict is!

[mingo]

Crazy work schedule still in progress. Mucho Travel. Never the same schedule. I'm numb at this point.

Mainting low-cal diet. Bringing my own food with me everywhere.
Keeping hydrated. Maintining multi-vitamins, super green pills, fish oil.

Creating "moments" of exercise where ever I am with what's around me. The world is my gym! Just banked out a set of tabata squats.

Injuries are still hindering. Gonna get an MRI next chance. See what's up.

:cool:

Good luck BJ! We're rootin' for ya!

[Big Jew]

Sunday November 11, 2007

Packing my bag for a week out in Orlando for a conference.
These things always involve lots of networking parties = lots of booze and socilaizing, big meals out, and crappy food everywhere.

I certainly can't let my fitness practices preclude me from making the most
of this business trip. In aspirations of keeping my program maintained privately I'm taking with...

Elastic training bands ...easy/light travel in a suitcase
Made a mixed single tub of whey protein, super seed, super greens
2 boxes of almond milk/ smoothie shaker
assorted Trader Joes raw trail mixes
vitamins and supplements.
Tabata Timer

Gonna really rehab my shoulder this week with the elastic training and I'm trying Creatine for the first time to build those weak areas back up.
Gonna see what the fuss about Creatine is all about. I really hope not to gain weight from it.

Seeing a doctor in the morning who will then schedule me for an mri or xray. currently the shoulder is still weak, aggitated, and full of gravel

[Deano_B]

Haha you should keep doing the workout with him as he grows.

It is like the legend of some Milo character from ancient Greece, who carried a newborn calf on his back everyday till he was carrying around full grown cow.
I like that legend. I have never heard it before, but it makes ense a calf cant grow to fats now can it?????

[gizmogirl]

What's "super seed"? (oh, I miss having a Trader Joe's.)

Any news from the doc?

[Big Jew]

Ah Jeez! You reminded me I forgot my appt. this morning. :eek:
Gotta make a flight in a few. Thanks for asking pal.

[gizmogirl]

Oh no! :( Good luck on the trip; hope you can get another appointment soon.

[Big Jew]

November 13 , 2007

Hello from another hotel in another state.

Off to a good fit start. I turned my room into another gym.

Last night. 1 hour of elastic band training. 1 st time training with elastics and I think I'm in love. topped it off with a set of tabata squats and I'm happy to report I'm not crippled this time, probably a combo of the conditioning and the creatine that's allowing me to walk without pain the next day.

Ate only from my travel bin last night. Everywhere to eat around me is either a bar or high end restaurant no grocery stores around for many miles and no rental car. Breakfast was a iced triple latte with skim milk mixed with my whey protein powder... breakfast of champions. ;)

[Big Jew]

November 14, 2007

Last night.

1 hr elastic band training. Tabata squats.
The hotel I'm staying in Orlando FL is pretty cushy. After my workout in my room I went out to the pool area and found a 600ft salt water jacuzzi did 1 hr of hot water calisthenics. Not too shabby:D

Ate like a monk yesterday. Today probably won't be the case...

[Big Jew]

I can't believe I have haven't posted in two weeks here!

Exercise and diet have been consistant since last post.

Today

tabata squats
2 x 20 sit ups
1/2 hr of resistance band training (still rehabing my shoulder)
been enjoying the boost of creatine I feel its an aid for the shoulder injury.
I wouldn't want to do creatine on regular basis it makes me look like too pumped up I feel.

[Big Jew]

December 26, 2007

The best part of falling out of practice is getting back in gear and rediscovering yourself in a new and informed way.

It was just last week I received my doctor clearance to start working out again on my injured areas. A dislocation in a shoulder and rib will put a disruption on anyone's routine. My doctor called me last Wednesday afternoon with the good news from my latest X-rays that I was clear. That evening I was back in the dojo happy as little kid.

The time leading up to that was a bit rough for me. I was getting bored with my routines and not having a martial arts outlet which has been central to me since the age of six. I was starting to get sucked into holiday eating and lack of activity. I was reminded of that sickly feeling of being over sugared and that lethargic feeling that comes with eating garbage food. Its a sickly feeling that only seems to relieve itself by giving back into the sugar cravings like a heroine addict in hopes to just feel normal. Even while still actively posting here and dialoguing with other folks here on their pursuit of bettering themselves I was feeling like a real hypocrite.

Motion makes Motion.

Just getting back into the Dojo switched the lights on again for me. I'm back to a fit consciousness and doing workouts all the time again. This bout of laziness lasted for me just a few weeks which felt like an eternity considering I was 40lbs heavier just one year ago.

Me like so many other folks were not programmed as a kid to be physically fit. I was brought up to be inactive and watch TV and eat bad food from the beginning. There is a lot of work that goes into reprogramming old behaviors and psychologies that have to be replaced with healthy ones. The discipline of fitness is an ongoing love for oneself.

[cheesedog]

It's good to have you back. Now go train!

[Big Jew]

Been at MMA training full blast did 4 solid nights this past week.

I consider myself really good with the standing striking
and pride myself on my kicks.

So I'm putting more emphasis on the ground game. Where I'm least experienced. I'm really into the conditioning of grappling.
There's nothing like it and its great to have a big group of focused and game guys to roll with.

At least this past week I've been doing some but enough BW work.
I'd be better off pushing myself more. I'm allowing the fatigue I feel from the previous night permit to do less exercise.

What are good exercises for when the body is tired and recovering the next day from a tough night of MMA training???

[Big Jew]

Thursday December 27, 2007

Also tweaking the diet again.
Cutting out Sugar and Carbs by 80%

Still doing Creatine through out the day
Super green pills
whole food Mulitvitamins
Fish oil pills

[Erik]

Cardio would be my suggestion. Focus on endurance and movement. Running if your knees don't mind it, biking or swimming or something else oif they do.

The way I see it, you want to do something that will help burn out the lactic acid, loosen up the muscles and stretch out the kinks. Running is my favorite way to do that, but different things work for different people.

[Big Jew]

Taking time to stretch the acid out is a good idea.

I have a great rubber flooring that's perfect for that in the morning.

Its all snow here but I do like uphill sprints with cleats and boots on.
I do killer cardio work at the dojo but its a good practice to do throughout the day and not just at night during practice.


Bikram yoga is the best thing in the world in the winter.:D

[cheesedog]

A good session of hot yoga can work wonders. When I'm REALLY sore, a hot epsom salt bath seems to help a lot.

[Big Jew]

New Toy Alert!

I got my TRX suspension system delivered today.
I'm going to ruin every hotel room door across the country.:twisted:

[Big Jew]

Good stretching routines today.
Hardcore 1.5 hrs of Grappling.
Made some taps did some taps lots of rotations between partners.

Diet is good.

[Fatman]

So is the rib injury out of the way for good? Must be if you're grappling again...

For developing grappling-specific strength and working the hard-to-get-to muscles, I'd really think about rubber band/cable training. I think you already posted that you were using some. What kind of exercises do you use them from?

I'm currently compiling a document of all my favorite cable training exercises, gathered from many sources and tried and tested, so if you're interested I could share the stuff once it's done. So not just rehab and prehab exercises, but actual strength training too. We could also compare notes. Let me know what you think.

[Big Jew]

You bet! Great idea.

I'm still very into resistance bands. I do a number of sets with them and don't really have a name for any of them.

The bands are also great for recouping from the aches that come with grappling.

I seem to be scott free from the rib and shoulder injuries. I think the creatine and the rehab work payed off.

[Fatman]

That's good to hear.

All I can say about cable training is that I wish I knew about it back in my grappling days, instead of blasting away on the bench press like a dumbass...

So I might shoot you an e-mail once I'm done with the list.

[Big Jew]

Cool.

I'm also tweaking my diet more aggressively this new year.
Perhaps you'd like to join me?

[Fatman]

That'd be cool, but I don't think I can give that an honest shot :)

My diet isn't really that bad in structure, I hate sweets, cakes and chips naturally so junk calories aren't too high (and these usually come from burgers and the like, so there is SOME okay stuff in there). It's just that I tend to over-eat, which is bad even if it's all healthy stuff.

Right now I'm at about 220 lbs., with some minor extras around the waistline (which is about 33" in circumference, therefore bad, but not drastic). I just don't get too overweight to really motivate myself to diet it off, and I usually manage to burn it off in the summer. I was more concerned with the health benefits of a clean diet, but my last medical check-up was pretty decent.

Maybe we have a "biggest loser" competition in the months before the summer :):)

[Sepanto]

O_O i didn't knwo you were in it. but i'm atm tweaking my diet.

[Big Jew]

I lost 40lbs of fat this year and gained some muscle weight.

I'm around 255 at the moment. I'm targeting for 220.
No more low cal meals that contain carbs and sugars.
I'm just gonna cut carbs and sugars down 80% at the least.
Its not an Atkins plan because I don't believe in not eating fruit.

I've plateaued at this weight for long enough.

[Big Jew]

Did about an 1hr of grappling at the dojo today.
That's the 5th session this week and my body does feel a bit burned out from it. Perfect timing for the holidays to take a few days off from it.

I plan on doing a lot of stretching, BW exercises, resistance band work, and some tabata.

I'm psyched for UFC 79 tonight. No chips will be consumed this evening. Alcohol intake minimal, mostly smoke weed.

[Erik]

Did about an 1hr of grappling at the dojo today.
That's the 5th session this week and my body does feel a bit burned out from it. Perfect timing for the holidays to take a few days off from it.

I plan on doing a lot of stretching, BW exercises, resistance band work, and some tabata.

I'm psyched for UFC 79 tonight. No chips will be consumed this evening. Alcohol intake minimal, mostly smoke weed.

Dammit, that's tonight isn't it?

I occasionally hate not having cable TV anymore.

[crazydan]

I lost 40lbs of fat this year and gained some muscle weight.

I'm around 255 at the moment. I'm targeting for 220.
No more low cal meals that contain carbs and sugars.
I'm just gonna cut carbs and sugars down 80% at the least.
Its not an Atkins plan because I don't believe in not eating fruit.

I've plateaued at this weight for long enough.

very nice. 255 is a pretty good weight. especially seeing how u were 300. good luck for 220

[cheesedog]

Cool.

I'm also tweaking my diet more aggressively this new year.
Perhaps you'd like to join me?

I'll join you! A year ago I was around 170#-175#. Mostly in the last 6 months I've gotten up to 195#-200#. I've trained hard but my diet slowly turned to crap. This stops now!!

[Moonduck]

I'm in the same boat. I've gained 20# since the summer, and it ain't muscle.

[Big Jew]

Excellent Brotahs!

We have declared war against carbs and sugars!

Probably the best method we can do here is to include your diet notes in your workout logs. Discuss doing well with your diet, discuss your cheats, discuss your struggles. Together we can really sharpen our tools to get conquer this.

[cheesedog]

It's on!!! YARRR!!!

[Big Jew]

Today I played Capoeira with friends for almost an hour.

[Big Jew]

I'm in preparation mode for a 2 week biz trip to beautiful exotic downtown Detroit, MI!

I'm very methodical in not giving into all the bad eating that comes with being on the road. I've shipped to my hotel a case of muscle milk shakes and 1 whole horse's worth of natural beef jerky. I'm really going to curtail eating in restaurants and more of that time exercising in my hotel at night. My diet is going well at this time. I have no idea what the food scene is like so I'm coming in ready for what ever happens.

I'm bringing with lots of supps.. particularly super green pills
Gonna drink 2 gallons of H20 daily.

I figure the job I'm on is a big deal project to be sharp for, so i I'll just keep myself on target and keep myself like a monk in my processes.
I'll go out just enough to not alienate myself from the groups of guys who like drink and eat every night (Always a balance to keep in business relations).

Also in my suit cases goes a set of resistance bands and a TRX suspension system.

[Erik]

Have fun on the trip. Sounds like you're working hard to keep your goals. Good on you.

[cheesedog]

1 whole horse's worth of natural beef jerky.

What does horse jerky taste like? ;)

Horse, of course! :P

Have fun on your trip and stay the course!

[Big Jew]

Well away from home on biz in beautiful exotic Detroit.

Not a problem staying the course.

Its kind of a bless to get away from the MMA and let these latest injuries heal from the last couple weeks.
Its all gonna be solo BW work until I get home.

[Big Jew]

This morning.

Tabata squats. Tabata side to side sit ups.
1/2 workout with TRX suspension system.

Will do more BW Sets through out the day and evening.

Diet is fine.

[Big Jew]

Staying the course. Still away from home on biz.

Diet is good all around. I had my first cheat yesterday in a two week run of sticking to it. I had a white bread bun with my burger and a small root beer. had four light beers while socializing last night. That was enough to put me back on target again. I was more then aware of my behavior in those simple acts of cheating.

Exercise is consistent through out the the day. Everything looks like a dip station to me. I do like that TRX system it was a good investment.

[Big Jew]

Exercise remains consistent.
Looking forward to getting home and back to MMA.
Detroit is not an inspiring city to walk about.

Diet is my big focus this trip. Eating very lean and simple.
Taking my supplements consistently super greens etc..
Today
breakfast- 17oz muscle milk shake 350 calories
On the go all day snacking lean natural beef jerky as I went along.
Come lunch time I found a quiet spot and napped.
2pm-ish 1 banana
5 pm 2 hard boiled eggs little vinegar
10 wheat chips and garlic hummus
gonna have a salad later
Only drinking water.

[Big Jew]

Home Sweet Home.

Feeling good. Embracing a Kettlebell session in my own office/studio.

Oh! and did my first box Pistol sets this morning "I feeling like roaring like a Spartan" 2 box ups each leg!:twisted:

I'm feeling very dialed into my eating plan and I'm noticing compositional changes in my body and my wife is certainly confirming that as well!:D

[olinek]

Sweet stuff Big Jew. Glad to hear your motivation is roaring - and that results are showing!

Box pistols are great, I found them to be superior to other methods since you are working on your strength AND balance at same time.

Have you read Naked Warrior by Pavel?? It has a whole chapter on pistols but the whole book is a great read.

[Big Jew]

Thanks Olinek! I'll def. put that read on my list.

Yesterday wasn't a dream. This morning I did 5 box pistols each leg as part of my routine. Gave me the confidence to do 3 standing full pistols each leg going down to about 50% with good form.

The concept of attaining pistols for me is like a kid's dream coming true for flying.:rolleyes:

Totally snowed in here. Taking the day in and chilling out. Doing BW routines through out the day. Probably will hit MMA tomorrow for some brutality.

[Big Jew]

Just did 1 hr of Muay Thai this evening.
Assorted BW exercises through out the day.

Diet is good staying within my parameters. Probably should practice better portion control.

[Big Jew]

Saturday 2hrs of Grappling. I plan on entering my 1st competition next month for the fun of it.

Sunday afternoon. Pretty sore. I took an ice bath. sat in an icy tub for 5 mins. to help squeeze the lactid acid from my muscles. dried off and moved about for 5 mins. Took a hot shower after.

Definitely the focus of diet is my biggest concentration at this time.
All is well with that. I'm losing weight body composition is changing.
The other day I made a huge pile of older clothes that are too big for me now to go out for donation. All the XXL shirts and 46" waist pants are gone.
I'm now wearing XL shirts and just about to switch to a 40" waste.
Keeping away from scales for now they make me too obsessive.

[cheesedog]

Excellent work!

[Big Jew]

Last Night.
1 hr. Muay Thai
1.5 hrs. Grappling/conditioning

[Big Jew]

Thursday January 24, 2008
1 hr Muay Thai
1/2 of Grappling. session ended early due to puking. It was a killer workout with barely any breaks between switching partners after dude number 5 I was toast. Not my best cardio night but not every night is a best night.

Friday January 25, 2008
Moderate workouts around the house.
Stretching, Kettlebells, resistance bands.

Saturday January 26, 2008
Basic Stretching. Had to catch a flight out that day

Sunday Sunday 27, 2008
At the hotel. 1.5hr session of TRX suspension training, 10 supported hand stand push ups, stretches, 50 sit ups.

Keeping the diet TIGHT! brought a lot of my own food with me so I can avoid fatty restaurants and unhealthy pitfalls.

I'm feeling very pleased with my compositional changes. Feeling strong and agile.

I'm away from home for 2 weeks this trip. Gonna live like a Monk in myself.

[Big Jew]

Keeping it going.

I do like the focused rhythm I get into when I'm away from home.
I get so minimal in my routine that my homesickness fuels my drive to stay the coarse. All this also really propels me in my work as well.

Yesterdays meals collectively consisted of a few hard boiled eggs, almonds, orange, Greek salad, Lean natural jerked beef, coffee black or w/ milk. one medium sized sweet potato which I ate half of over a 12 hr period. Lots of water of course.

Exercised in moments throughout the day and evening.
A buddy caught me banking pushups on the job and dared me to do one handed push ups. Never tried them before and did two each arm...Yes!:twisted:

[olinek]

A buddy caught me banking pushups on the job and dared me to do one handed push ups. Never tried them before and did two each arm...Yes!:twisted:

That is impressive. Anyways good to hear you are trooping through everything with pure dedication and success.

[Big Jew]

Now in Chicago and its 8 degrees Fahrenheit.

Too cold for walking around this lovely city.:(

Im staying at a lovely Embassy suites hotel.

My case of 17 oz Muscle Milks arrived in time for my check in.
My suite is very nice. Too bad I'll be chucking all the furnishing against the walls for open floor space and will hopefully wreck my doors with suspension training:twisted:

The challenge on this trip is not alienating myself too much socially with my fitness obsessiveness. A few vodka and sodas and a meet up for happy hour with the guys will suffice for the next 4-5 days. Gotta keep my relations balanced. I feel like such a minority, everyone around me eats crap and drinks wayyy none of my colleagues exercise. Its not my place to sway anyone I work with.

Oh BTW I had the pleasure of side kicking a locked door with a lost key in the other night. 1 shot and the that solid door exploded open...Very gratifying

[Big Jew]

Back home from 2 weeks away on biz. I must have broken through another physical threshold.

Very glad to say I stuck to my disciplines and experienced a very notable body transformation. Family, friends, even the guys at MMA are going "wow" at this latest installment of keeping this life-style going.

[Big Jew]

1 hour of grappling this evening. Being away takes its toll on your conditioning. I was gassed 5 minutes in at 100% my first match.

I probably should have ate more today. Gonna try a bit of whole wheat pasta
2 hours pre-work out.

[Moonduck]

Back home from 2 weeks away on biz. I must have broken through another physical threshold.

Very glad to say I stuck to my disciplines and experienced a very notable body transformation. Family, friends, even the guys at MMA are going "wow" at this latest installment of keeping this life-style going.

That's awesome, Big Jew!

1 hour of grappling this evening. Being away takes its toll on your conditioning. I was gassed 5 minutes in at 100% my first match.

I probably should have ate more today. Gonna try a bit of whole wheat pasta
2 hours pre-work out.

Heh, I'm certain I would be gassed 5 minute sin too. Nothing wrecks you like rolling hard, and I've not done it in years. I miss it like crazy here and there.

[crazydan]

Thanks Olinek! I'll def. put that read on my list.

Yesterday wasn't a dream. This morning I did 5 box pistols each leg as part of my routine. Gave me the confidence to do 3 standing full pistols each leg going down to about 50% with good form.

The concept of attaining pistols for me is like a kid's dream coming true for flying.:rolleyes:

Totally snowed in here. Taking the day in and chilling out. Doing BW routines through out the day. Probably will hit MMA tomorrow for some brutality.

congratulations bro. i cant do pistols either lol my knees wont let me =(. hope fully over the summer illl get them down.

[Big Jew]

I'm off my rhythm.
Feeling crappy and burnt out.

I think after being away for a couple weeks on biz I jumped back into grappling to quickly doing too much to soon. I tore some muscle in my shoulder. I'm off track to compete next week and would do myself damage to push to competition level at this time. My body feels like its been thru bad shock the last couple of grappling classes.

Feeling like a sloth.
Gonna try resting more and boosting nutrition intake. My mind is not on game at this time.

[Erik]

Sometimes the best training is doing nothing for a few days.

Get rest, feel better, and you'll be back in again soon.

[Moonduck]

Brother Big Jew, please listen to your body. I've been there myself. Your body is telling you that something is wrong, so listen to it. Personally, nutrition is probably too light given all the travel. Your body accumulates stress like crazy on the road and diet can prevent recovery when you get home.

[Big Jew]

Thanks Fellas,

I've done just that. Wife is away for the week. Everywhere is frozen and unappealing to be out in. Just me and the dogs. Taking time out and shutting in. Eating lean, diet is simple, taking my supps, I'm probably over resting at this point, but I guess its also a mental break I'm taking.

I used to hole up like this in the past and give into unhealthy eating, I'm relieved that's not the case.

[olinek]

Big Jew I am on my last day of 2 WEEKS of rest from scheduled training and I must say it seems to have been an excellent idea. I did mobility work and stretching every day and occasional things here and there but this has been really rejuvinating and the hunger I have for serious training again seems to be a Very good pay off.

The only thing that is unacceptable when resting is letting diet slip up. And as you mentioned you haven't let that happen.

So good luck! (And perhaps you remember a while ago I was stuck in a similar rut and following the advice you guys gave me got me out.

Cheers.

[Big Jew]

Starting to get back to working out. Diet has remained tight.

Really thinking about doing things different.
I'm really tired of how many injuries I accumulate at MMA, I feel as though I'm spending more time recovering from injuries then working out there. When I'm away from home and out of the dojo I really seem to benefit in my own program.

[Erik]

That is one of the problems with MMA or other combative art forms. You fight, you get hurt, even in a controlled environment.

The drills are good and the exercise is great, but the injury rate is pretty high.

[Moonduck]

Yup, I got injured a good bit myself. And that was back when I was younger and more resilient. I'd hate to see what would happen if I tried to work MMA like I did back then.

[cheesedog]

That's for sure. Since I hurt my knee a couple of months ago I've dropped all the martial arts for a while and I've been making much better gains than usual, without all the strains and dings I usually have. I really miss it though.

[Big Jew]

I'm still benching myself. My chiropractor is demanding I chill.
Lots of assorted pains/injuries. I'd feel like I'm whining if I listed them...
I'm still waking up from two of them just from rolling over.

Did get in a Capoeira play with some friend last night which was much fun.
Then it was dinner and watching old Pride and UFC fights on vintage VHS.
Watching the old fights on VHS for me is like hearing classic music on Vinyl.

Diet remains tight and am still losing fat. I'm not growing tired of the compliments I'm getting.:rolleyes:

What to do about me and martial arts? It's been my central passion since I was little. Spending this much time now as I do recovering from injuries truly sucks and is impeding other aspects of my life....

[Moonduck]

Take time off. Serious time off.
Recuperate fully.
Get stronger. A lot stronger.
Work specifically on strengthening connective tissues (supra-maximal holds, walk-outs, etc)
Try MA again.

[daeinwolf]

Take time off. Serious time off.
Recuperate fully.
Get stronger. A lot stronger.
Work specifically on strengthening connective tissues (supra-maximal holds, walk-outs, etc)
Try MA again.

Big second on this. Rest and come back stronger

[cheesedog]

Take time off. Serious time off.
Recuperate fully.
Get stronger. A lot stronger.
Work specifically on strengthening connective tissues (supra-maximal holds, walk-outs, etc)
Try MA again.

I third it!! There will be MANY YEARS to work on the martial arts after you are healthy.

[Big Jew]

I'm very thankful to have everyone here and this site.

I can't imagine how lost I would feel not discovering BWC and all of you while going through this experience.

[Moonduck]

As an example, take a look at my log with the pin presses. My wrist and elbows used to give me a lot more trouble after heavy benching. These days, with the supramaximal pin-work I'm doing, nothing. No trouble. My shoulders hurt, but it's because my delts are screaming from the workload. The connective tissue is bearing up great. I plan to do the same thing with squats here soon. I just need to buy more 45's :D

[Big Jew]

I'm getting a weight bearing mount installed in my office/studio.
Gonna hang my USA system!

Today I slipped on a size 40" jean replacing my baggy ass 46" ones.

[Big Jew]

Still chilling out on the exercise and healing up.

Diet is doing fine. Nutrition/supplements is good.

I feel kind of like a bear right now hibernating. I'm going to start back up with the creatine and get back in the game soon as I'm past the hump stage with the pain and I'm feeling more solid on the injuries.

Looking forward to spring. I think I'm going to try running and do more climbing/hiking.

Martial Arts is still on hold. I won't be able to do Human Flags if I keep getting my shoulders dislocated in Grappling.

[Big Jew]

Shaking off the hibernation.

Yesterday Bikhram Yoga 1.5 hr class

Today stretched out for a couple hrs on the yoga mat while watching old episodes of OZ. 1/2 hr of cardio on the eliptical trainer. Ran with the dogs.

I'm back at a place where I can work out through the injuries and build the strength back up.

[cheesedog]

Good to have you back.

[Big Jew]

Thanks.

For now I'm currently living my lesson.
Operating in a lower gear, not jumping back in as quickly as I have.

Lots of floor time stretching, supported holds, resistance bands, sprints with the dogs. Icing injured areas after workouts.

Diet remains tight

Upped my nutrition intake
3000 mg fish oil
added Glucosamine & Chondroitin Sulfate (joint solution formula)
2-3 probiotics ( raising a healthy bacteria farm in me )

taking less creatine until I start going harder again.

[Moonduck]

Diet remains tight

Upped my nutrition intake
3000 mg fish oil
added Glucosamine & Chondroitin Sulfate (joint solution formula)
2-3 probiotics ( raising a healthy bacteria farm in me )

taking less creatine until I start going harder again.

You just now added glucosamine? I'm surprised at that. I would also STRONGLY suggest bumping up to at least 6g of fish oil a day. I buy my fish oil caps in the 1000mg+ plus range, and take three in the morning and again at night. Once you hit the 6-8g range, you tend to realise a load of anti-inflammatory effect for the EPA/DHA in the fish oil.

Let me put it this way, when I run out of fish oil, I can feel it pretty quickly. It really does have a serious effect on the joints.

[Big Jew]

Thanks Moonduck,

I will take your advice. Makes sense.
How much glucosamine do you take?

[Moonduck]

1500mg/day, split in two doses. Most of the brands that I've seen call this "triple-strength".

I ran out recently, and it was a coupla days before I restocked. Ugh, no damned fun. Woke up every morning stiff as hell and achy.

[Big Jew]

Well,

I'm back at MMA couldn't keep away for too long.

Nothing inspires a better cardio workout then avoiding getting hit.

Been back for the last couple nights doing only Muay Thai for starters.
Just 1 hour sessions. No problems. Not as rusty as I thought I would be.

[Big Jew]

Sprinted with the dogs
various dip and pull work with The USA system

1 hr of Muay Thai

Diet remains tight

[Big Jew]

I stink for not posting as often as I should.

This workout thread is a central meditation to keeping my rhythm going.

I am a bit embarrassed for not being at the gusto I prefer to be.

Still keeping simple routines going and diet is good as a whole.

My time is definitely consumed with long jobs and long flights.

Always keeping work out gear in my luggage.
Get my mornings started right with some cardio and handstand work.
I love getting upside down in the mornings.

I'm going on a month long tour with Madonna state to state and overseas.
I'm revving myself to up to get into a meditation of fitness for the tour.
I've special ordered myself 6 lbs of natural jerky and restocking on supplements. I plan on avoiding the crap foods and perpetual restaurants.

Sleep will be challenging with the tour so I'm going to focus on meditation and power napping to take advantage of rest.

With all that said I hope it to have much fun. Should be a wild adventure;)

[Fatman]

It's cool that you get to travel with Madonna, dude.

I travel a lot for work too. Just pack various cables and similar stuff, do cables and BW. I actually get really sore from doing workouts on the road, simply 'cause there's never anything else to do after work.

Then again, my job is a bit duller than yours. Plus the locations aren't nearly as exciting.

[Big Jew]

It's cool that you get to travel with Madonna, dude.

I travel a lot for work too. Just pack various cables and similar stuff, do cables and BW. I actually get really sore from doing workouts on the road, simply 'cause there's never anything else to do after work.

Then again, my job is a bit duller than yours. Plus the locations aren't nearly as exciting.

I bring push up handles, resistance cables, a TRX, and a tabata timer.

I usually say no about 70% of the time to invites to go out partying.
Lots of guys in my line of work eat out at big restaurants every meal, drink lots every night, and spend a lot of time without being rested and hungover.

I've grown to enjoy the resistance of the peer pressure to go with the pack it makes me more confirmed in my mode for fitness.

[cheesedog]

Sounds like you have a really cool job! Good for you on staying focused on your fitness goals.

[Big Jew]

My work can be fun.

I design and engineer video and video display systems for live events.
For Madonna I'm handling her video walls and running video and animations in tune with the choreography.

The fitness keeps me grounded & alert for those long days.

Not sure what my clout will be on passes or even where the tour will be heading, but let me know if anyone is interested in coming if the show is coming to your town.

I'll be posting here more often as it helps keep me grounded.

[Big Jew]

Vegas is a hard town to keep a discipline going, anyone surprised by that?

I'm keeping it really low calorie/ low fat during the day and permit myself
one Vegas style meal at night. Last nights journey at the Japanese Sushi buffet
was a too much fun. I believe I hurt myself:rolleyes:

Keeping my supplements going and doing mostly stretches at this time.

This pace will not having me doing "human flags" anytime soon.

I just learned yesterday that the Madonna tour is taking me to NY, London, and Paris.

[cheesedog]

Sounds great. Do you get any time for sight seeing on these tours?

[Big Jew]

I usually do. I've good things about the perks for this trip.

I'm kind of hoping her bodyguards are martial artists and would be into training with me.

[Big Jew]

Hanging out on the West Coast in the OC.
This area is a hot bed for MMA.
I've visited a couple of the MMA academies out here and have done some quickie workouts. It was great to just come and hold my own for a few conditioning drills with some professional fighters.

Below are shots with me and #8 world ranked MMA middleweight fighter Frank "Twinkle Toes" Trigg.
Below is me with Mike "The Joker" Guymon getting him high!

[cheesedog]

GREAT pics!!!

By the way, I love the t-shirt -- shalom!! 8)

[Big Jew]

Eating smart. Resting some.
Some of the dancers on the tour do Capoeira so I've been getting moments of play with them. Lots of truss around to do pull and push work from.

[Big Jew]

Fighting a cold off.
I am jacked full of vitamins and immune boosters.

I am in rehearsal mode on the Madonna tour and I have my TRX system rigged up behind the stage. My USA system is installed in my home.

My creatine is cycling through me so I've got my swell on!:cool:

[cathal]

i think thats you, me and fatman that have colds at the moment. anyone else?

[Fatman]

Oh man, this sucks...

[Big Jew]

My ass is kicked by it right now.
Luckily there's a Vitamin SHop across the street.
Gonna buy a bottle of Wellness Formula to fight this off.
The hotel gym has a sauna I'm gonna sweat it out all day.
:???:

[cathal]

My ass is kicked by it right now.
Luckily there's a Vitamin SHop across the street.
Gonna buy a bottle of Wellness Formula to fight this off.
The hotel gym has a sauna I'm gonna sweat it out all day.
:???:
you cant sweat out a cold although exercise has been proven to help with the symptoms of a cold

[Fatman]

I tried working out in the beginning, but now it's so bad that the most strenuous thing I can do is walk over to the kitchen and make tea.

[cathal]

I tried working out in the beginning, but now it's so bad that the most strenuous thing I can do is walk over to the kitchen and make tea.
too bad, when i workout with a cold it unblocks my nose and i feel great

[Big Jew]

I'm on my feet working through this.

I am chock full of multivitamins, wellness formula, a little sudafed.

I'm def not going out with with anyone in the evening till I recover.

[Big Jew]

I'm past the cold and back in the game.

Keeping a crazy tour schedule.

I'm def not breaking any BW records these days but I'm not sedentary by any means.

[Big Jew]

Yeesh!

Not feeling very proud of my workout routines or diet this past week.
Schedule is hectic on the Madonna tour. I spent this past week in the heart of NY in times square. I indulged in some old school eating at the real deal Jewish Delis a cultural weakness of mine with that food.
I had kosher mile high sandwiches that dreams are made of.

Today is a travel day to Paris form NY and I'm detoxing my diet today.

Had a huge fresh vegey juice and eating raw almonds, drinking only water and supplementing super green pills.

I'm doing bouts of BW exercises standing in lines, exercises from gate area seats, 12hr flight I'm gonna stretch and just hope to sleep the flight away.

I'm definitely out of my fitness rhythm right now.
I hope to retouch with it in Europe with all the craziness.
Staying fit at this crazy pace is key to maintaining a good job performance
and shortens recovery time when this trip is done in 2 weeks.

[Big Jew]

The schedule and pace I been keeping has me off my game just a bit. Been doing bits of Capoeira with the Dancer's and all the trussing and road cases I'm around makes for a constant training coarse.


Food in Paris is not as fatty or fatty-fied as it is in the US.
Definitely makes for a fitter looking culture as whole.

[Big Jew]

SO nice to be back home.

Today. ran through the park assorted drills of jumping off benches and rocks,
push ups, plyo, stretching.

THis evening 1 hr of muay thai training at the MMA school.

[cheesedog]

Good to see you're back.

So, did you hang out with Madonna? :P

[Big Jew]

Did not hang with M at all.

Spent much time with the musicians, dancers, and fellow engineers.

[cheesedog]

Did not hang with M at all.

Spent much time with the musicians, dancers, and fellow engineers.

Actually I'm sure that was MUCH more interesting!

[Big Jew]

Nothing negative to say about her.

Had lots of cool experiences with folks on the crew.

I did a bit of Capoeira with one of the dancers.
Did BW exercises with the lead dance choreographer.

Had great martial arts discussions with the head of security for the tour.

I had lots of heavy video gear to to gently put together to make big video walls. That stuff took much strength and balance to handle.
Lots of truss and road cases to do workouts from.

I would not want to be out of shape in this line of work.

I'll post some pics later.

[Big Jew]

Life is good.

Been back home relaxing back in eating and cooking at home and getting back to my routine.

Been getting back to MMA beating at pads with partners and rolling with the guys. Did a plyo-metric routine while walking the dogs this morning jumping on and off stuff all over the place while going at a nice jog. Bear crawls and crab walks up/down the arena stairs.

[Big Jew]

Tonight

1 hr Muay Thai
1 hr BJJ

I'm not devote in dieting these days.
I feel I need to operate in various speeds to avoid burnout and over guilt.
All in all doing fine. I still make most healthy choices.

I'm still about 30lbs overweight.

Often I receive compliments on my physical state.
I'm moving forward even if I know I'm not behaving in full blast mode.

[Big Jew]

Took a nice workout break.

Been suffering in a fluorescent terrarium of a convention center this week.

I'm doing Madonna shows in Paris one week.

This week I'm a powerpoint and graphics jokey at a gene therapy conference.

Guess which gig is preferred?

Took 20 mins out in the brilliant sun for bench dips, stretches, and shadow boxing. A Body Weight break!:roll::grin::lol:8-)

[Big Jew]

Today i did relay sprints in the park with my dogs tied to me.

Had many occasions this past week of dynamic stretching and deep pose holds on the job.

Looking forward to a 2 hr MMA work out tonight.

Diet is good.
Been keeping the bigger meals earlier in the day and eating mostly fruit and protein shakes at night.

[Big Jew]

Feeling strong this week.
Been doing some great workouts on the jobs and at home.

Today a combined 1.5 hr of BW routines then rolling and sparring.
My workouts just keep getting better. I've hit a new level of relaxation and fluidity in my BJJ.

I'm reserving my energy for a big job tonight.
I'm doing an overnight set on a stadium field.
Its gonna be a late night with an early start.

I packed up great food to keep me going.

I'm staying at divey Motel by the stadium.
Tonight I'm sleeping better with a billy club near the door.

[Big Jew]

Doing ok.

SHow schedule has been nuts.
Haven't had the schedule to devote to going to mma these days.
Been catching my workouts on the fly where ever I go.

Been doing suspended lotus position from hotel chairs.
Stretching out all the time. Doing assorted workouts with lighting truss and road cases.

Diet is ok enough.

I'm reving up to get more cardio in my game. Using a heart rate monitor
3-5 times per week. 140 bpm for 45mins-1hr.

gonna lose more fat.

[Big Jew]

Hell has frozen over. I'm jogging!

I'm definitely puffing on these runs.
Glad to mix it up a bit with something new.

Last few sessions at MMA folks were training at a lazy level and I was getting frustrated at my lack of sweat there.

I'm going on another month long concert tour so the jogging is something I'm looking forward to exploring more on this time away from home.

[Big Jew]

2 quick jogging sesions today thru the neighborhood morning and afternoon.

1.5 hr of good grappling this evening.

Nice and fatigued for the the day!

[Big Jew]

Damn I'm sore today all over.
I love this type of pain!

Great all body lactid acid trip.

[Big Jew]

Light day with Travel.

Took an ice bath to take the ache out of my legs.

[crazydan]

oo man. i hate jogging. good job doing that tho. ull start to feel much less tired wen rolign trust me lol. my cardio got alot better when roling aswell and im finally able to tap some guys out lol. i started roling at a new gym that does alot of positions. instead of rolling starting bothjsut in neutrel one starts in gaurd or one starts mounted or side mounted etc. how do you guys rol?

[Big Jew]

how do you guys rol?

It depends on who's teaching.
some nights are very drilled.
some nights are pure choke fests

I'm in Miami right now and am hoping to break away from work to hit a
BBJ school owned by the Nogueira twins and Anderson Sylva.
I'm praying my schedule will allow me to go for a Saturday morning class.

[Big Jew]

Never got to go to that gym.
Schedule had been a freight train.

Still keeping in tact with working out and keeping a firm core.
Been touring much doing capoeira and BW workouts in airports and road-side stops.

Back home now and doing mini runs and will be back in the mma school soon.
Doing great stretch work. I love having a USA strapped to my ceiling beam in my home gym.

[javyn]

Hey BJ, just thought I'd comment, I hope you don't take that spirulina along with whey! Spirulina works best taken on a completely empty stomach so there is no competition for absorption with other foods you have to worry about. 5 grams of spirulina and a big glass of water gives me more energy PWO than any of those expensive BCAA supps being hocked today. I save the whey for post workout