84,5 - second recovery

I'm still feeling tired so a second recovery day is needed. I need to get my technique training in order. I've been watching instructional videos but I know that all techniques need to be drilled - and also tested during rolling. I'll take a nap:-)

83,6 recovery

I ordered a new device to follow my training ... An omegawave monitor that measures training potential or recovery from prevous workouts. And I'll be rolling tomorrow:-)

83,6 Family is growing

I'm babysitting my grandchild this week so I have only monday and friday mornings to roll. No one wanted to roll today, so I'll go skiing. Sunday was a nice day. I got a new grandchild and maybe two new members to my Sunday mixfit sessions (my garage). I'm not doing gjj at the garage, but more like mixed training with a focus on bjj.

Warm up for Sunday

recovery day

83 - bjj open mat and legs

Yesterdays BJJ was hard - hard for me. I had problems recovering - maybe Aikido in the evening help. It has very low intensity yesterday. Today I'll roll for 90 minutes and do some boxing after it (Crazy monkey -style) and in the evening I have my leg routine. I think I'll do P90X2 PAP Lower again. (Don't have to think, just follow instructions from DVD).

I'm still feeling a little stiff today and today will be 2 - 3 harder workouts than yesterday. I need to make Saturday a recovery day. Muscle grows when you are resting! Workout is just a teaser for muscles, but rest and nutrition are what helps muscle to grow. (Have to remember this and let them get bigger...)


I tried to do the pass on the video. On the first attempt, my opponent did a sweep. I did not have a good base. My legs were pend and not enough pressure to his thigh. Next time I'll be more careful.

83,7 - no legs today

Focusing on legs means legs every other day - or three times a week. Today I'll be rolling Bjj in the morning and doing Aikido in the evening. Tomorrow is a leg-day, but with some adjustments. I need to do legs at home in the evening. It's not ideal, but... that's the way the cookie crumples.

84 - focus on legs

I've been kind of working my legs for some years. BUT not really... Now I'll do my workouts, but do first my leg workout and schedule my week so that I'll get 3 lower body workouts for every week. One of the workouts should be hard! Program like 5x5 was good and I'll continue it when my back gets better. Maybe in 2 - 3 weeks.

Recovery day is a "must"

I'm doing Aikido, BJJ, Gym and Cardio. Some kind of goal is to do 3 workout each in one week. That's 12 workouts - in six days. One day has to be a recovery day.

I need to start buying sports tape otherwise I'm not keeping in one piece: wrist and knee are the worst, but back is also sending Morse signals to slow down.

Yesterday I've managed to not exercise! It's good. Today I can start my new leg routine with P90x2 pap low dvd workout. (And if all goes well, I'll be at Bjj class in the evening.)

83,3 - checking my scale

Today is my first check to see if my intermitten fastening is working. Plan is to lose fat, not muscle. It's not quite exact as I'm not going to the same inbody scale as first time, but this is free:-) Other factor is that I've only done the program for 5 weeks since the first measurement. Not much can happen in 5 weeks - well fat can burn, but can one grow muscle so much that it can be detected in a inBody measurement. We'll see:-)

Looks like my program works! I've lost 3,6 kg fat and gained 300g muscle during 5 weeks. Muscle gain is in legs and 300 in each. I know that it does not add up. 300g + 300g = is not 300g but that's what the paper says:-)

Conclusion is that fat is 14,8% now and it was 18,8%  earlier and muscle mass has not decreased!
I think I need about 1 kg muscle mass for each leg and I have 2 kg mid body fat to lose. So just drop the belly to legs and turn fat in to muscle tissue:-)

And InBody had my weight as 82,6 kg and at home it has 83,3.

83,9 - tommorrow inBody

Today I'll go rolling BJJ in the morning and Aikido in the evening.

BJJ-drills-sunday Mixfit

BJJ-drills-1 - Vidéo Dailymotion

83,9 - crosscountry - low intensity cardio

Just watch out next monday - I have a "new" trick...

83,2 - back problem

Feels like my back is trying to send a message that I should slow down. Yesterday I my back was aching, but I went to aikido class and back felt much better after it:-)

Today I'll roll in the morning and in the evening I'll do my gym workout. I have to drop the loads on squats, but scale up the reps. It might be good for variation, but still I'm feeling like a looser. I know I can squat 72,5 kg 5x5 easy, but if my back can't take it... There must be something wrong with my form.

84,3 - one step backwards

I tried to do a progressive squat routine 5x5 and adding load 2,5 kg weekly. It's still in very light weights, but my back can't take it. I have to take a brake from the program - or adjust it a little. I'm going to do max deep squat with light weight but max repetitions. Like 40 kg to failure? And good form dead lift with 60 kg and high reps. Otherwise my gym workout can continue similar for a while.

I'll do some rolling today in the morning. I'll try to move all the time and keep in mind the space concept. It's easy to understand, but what about applying in rolling.

84 - recovery day

Today I might do some stretching, but nothing more. It's recovery and it means my body has an opportunity to construct/ build the muscle I've been working for. I'll write something about bone density and martial arts.

82,8 - crosscountry and gym

It's going to be an active day. After washing yesterdays two gi's I'll do a HIIT with crosscountry. The same 10 x 1 minute 90% intensity with 2 minute cool down. (Cool down will lower my heart rate to 70% of max). It's a good aerobic workout. After a lunch I'll go to University to refresh my SPSS skills for a 4 hour lecture. And then hit the gym to do my squats (72,5 kg) and other moves, too.

83,5 - fatso limit is getting closer

I have a personal fatso limit 82 kg. I'm only 1,5 kg over it and closing the cab fast. My plan in January was to get to normal weight in April, but it's looking good at the moment. I have a free rolling session in the morning and Aikido in the evening.

84,1 - Mixfit day

Yesterday was 1 hour of no gi rolling. Today is my mixed martial arts fitness day. It has evolved to more like free sparring day:-) Some heavy bag workout, rolling, boxing and kicking pads. And of course squats. Today it's 4x5 (70kg). I'll be doing some Aikido also - it's more like a cool down for mixfit workout:-) (I was able to get an extra inbody measurement for next week. It will give a hint if my intermitten fasting routine is working. I know that my weight is going down, but am I loosing fat - or muscle or both? Or loosing a lot of fat and gaining muscle?)

83,7 two workout per day

Today is only one workout, but in previous week I've done two sessions per day. I'm starting to feel it. Neck is stiff. It might be from several qilliotine's too. Looks like I'll be doing a lot of bjj for coming weeks. Bjj is a powerful medisine for burning fat.

83,6 - Plans change, but fat for ever

Ok - yesterday I was doing my morning exercise p90x2 core workout and I got an urgent call to go to babysit my grandchild. During the day I checked if my Saturday garage session is still on - and it was not. My training partner has a match and can't make it.

When plans change you just have to make new ones:-)

Today is a bjj sparring session in the morning. And my gym workout in the afternoon. And squat is still the main event in gym - 5x5 (70kg). It's not the hardest part - my cardio at the gym is most demanding. Today I'll try to get my heart rate monitor to record the session.

84,3 - crosscountry and BJJ

I did my morning HIIT. Maybe a little lazier than previous HIIT, but good.

It has been a long break from BJJ class so I'll try to take it easy - but attack all the time:-)
I've collected the drills for the next Saturday's garage session

Image link is "an old one" but I'd like to try it in todays class:-)

83,7 - Les Mills and gym

My sweaty February project is going well. I did a very good HIIT crosscountry skiing workout yesterday morning. I did intervals 1 minute 90% of max and 2 minutes rest periods 10 rounds ( or 12), but Suunto heart rate monitor ranked my workout as being perfect:-) Total workout was 45 minutes with average heart rate 143, but over 10 minutes was more that 150. 150 is high, because my max is 168. In the evening I did a Aikido class which is more like recovery workout.

Today I'll start with Les Mills 45 minute workout and in the evening I have my gym routine. For squats I'm doing 4x4 ( 67,5kg), 1x3 (70kg), 1x8(67,5kg). But I'll start with 3 rounds of 4 minute functional core moves. Previously I think I hit max heart rate ( or almost:-). I also have a two monster sets: chin ups - dips ( 25) and bench press - bend over row  2 x 8 (65 kg) and one more circuit: turkish get up 5 + 5, step ups and dead lift with dumbbells ( 3 rounds). I like this workout. I get two kinds of fatigue: two times cardio workout (total about 25 min) and two times  major muscle stress.

84,9 - bjj drilling

Yesterday was one off my best gym workouts. I did my legs (5x5), but after that I did a functional set 3 rounds of 4 x 1 min moves. Hit cardio at 93% of max. A little monster set with chin ups and dips ( 25 reps total) and a 2 x 6 bench press. and to finish up a functional circuit of three moves: Turkish get up, step up and lunge back and a dead lift with dumbbells.