83,4 - cardio

It was a perfect day for skiing so I did 15 km cross-country. Probably my last for this season, because we are visiting Oslo, Norway - My newest grandchild... and her parents, too.

I did the skiing and next I'd like to combine watching DVD lessons and doing drills. (Maybe not today, but here is an idea - could I do a workout by imitating some movements from lessons? Little like a kata, but keeping my butt down and trying to work my legs but imaging a BJJ pass or a Wing Tsun technique? Two flies with one move...?) 

83,1 - massage, recovery

Today is a lazy day. I had a massage and cut my hair. Main event is in the evening when I'll go and check WTF- Wing Tsun Finland. I did some reading for next research article. Maybe I'll watch some BJJ lessons from a DVD - or something.

82,9 - it's Sunday garage

We'll do mixfit today and goal is to warmup with grappling drills and punching drills. After stretching will do some rounds of technical sparring with an idea of observing opponents reactions to our attacks.

More stretching and then kickboxing and again observe opponents reactions.
Then we'll have a cardio session with a heavy bag and return to mat for some closed guard technical rolling and finish the session with a 30 minute functional leg routine and sauna.

If it goes like last time it's about 3 hours including the sauna. Time flies when you are having fun:-)

83,6 - WTF

I'm planning to learn about "WTF" - Wing Tsung Finland:-)

I've googled and watch Youtube. Looks like interesting but has the same problem as Aikido. It does not test the techniques. I thin I learned something in Aikido and I'll probably learn something in WTF.

Today I'll do some BJJ and spar few round boxing in our open mat session.

DAM .. it's a good feeling after a hard workout... After I recover, I'll go to sauna.

83 - cut day - eat often

Today I'll have a massage, but before that I'll do an kettle bell workout from a DVD. Never done it and I'm lucky that my kettle bell is too light. I'm expecting not to have to push very hard. Just learning the ropes.

Today is a fat cut day in my Intermitten Fasting schedule. Cut day means low in calories, but high portion of proteins and not so much carps. I'm trying to fight the feeling of hunger and also fight low energy by planning my "snacks" before hand for the whole day.

Plan is to eat ever 2 - 3 hours. I had my breakfast at 8 so I'll have a snack after Kettle bell workout about 10.30 - 11.00. (Salad and cottage cheese)
After massage at 13:30? (Lunch - I don't know)
Salad with my grand child at 16:30 - she'll have chicken nugets.
At 18:30 sandwich (maybe with a boiled egg )   and class of milk.
at 21.00 cub of tea and honey.

83,5 - Mixfit

It's Sunday and our mixed martial arts fitness session. Last week it took 3 hours. I'm aiming at 1,5 hours, but as we have so many disciplines - kicking, boxing, grappling, heavy bag (cardio) and finally a functional gym workout for legs and core which takes more than half an hour... We end the session with a sauna.
It was low intensity, "talkative", but fun. 3 hours and finished with a semihard functional workout.

Insight

One should not try to get in to better shape than one can maintain. Physical condition is not sustainable. "Use it or loose it" If you don't have time to keep your muscle or cardio, there is no reason to trim them to extreme. Aim for what you can maintain.

84,1 - crosscountry skiing

Weather is perfect for skiing. I did watch some BJJ lessons on DVD in the morning, but it would be silly to go in side on a weather like this.

85,1 - and getting even bigger!

Ok. Looks like work does not suite me or my goals to drop weight. Luckily I'm due to 2 weeks of not having to teach. It's time to get back to intermitten fastening! And growing muscle. Today I'll run home from work (so, today - Friday is still a working day:-) In the evening I'll go to gym or to BJJ class.

I'll start fastening tomorrow. Today we are having pizza.

84,9 - getting fatter???

My plan to loose fat is backfiring. I need to sharpen up and check my eating. Eating to much makes fat - moving the right amount makes muscle. I'm missing both targets!

Today in the morning I'll do a kettle-bell workout for youtube

84,7 - snow and bjj

It has snowed about 15 cm during night so a small morning workout is waiting before going to work. In the evening it's BJJ class.

84,7 - running home

Looks like I did not drop weight yesterday. Today I'll run home from work and post my research article to IMAS IQ. If I have energy I'll try to start stretching.

83,7 - cut and recovery

In diet today is a cut day - low carps. In exercise it's a recovery day. Maybe I'll do Yoga and watch some BJJ lessons.

Mixfit - bjj, boxing, kicking, gym

My legs have not recovered from Fridays running. It just tells me that I need to run more often. Programming next week looks bad. It's difficult to include leg training sessions. I just need to take the time in the evenings and do it at home.

84,3 - game plan

To develop my grappling, I've started to do a new game plan with a mind map application. I need to figure out the setup for each technique. I've started from standing up and I have a fair mental image of what I'd like to do. It's totally different situation when actually grappling.

Today is a technical rolling and drilling session so I have a possibility to test some techniques.

84,6 - getting it together

My schedule is messed up. Biggest hindrance is work and next is babysitting. First kills day light and second takes all the evenings --- BUT I see light at the end of the tunnel. (Hope it's not a train:-) I've been watching 1 hour lessons on BJJ and I think I'll keep it up. I've also started to drill the same lessons I've been watching to get more understanding. Drilling is insufficient. I can't get to the mat enough. It's difficult to match times with partners and also to find a free mat to practise on. One of the processes I've signed my self is to make a new game book. (Or make my first real one:-) I've started from standing up - and lot of my play comes straight from Ribeiros Revolution DVD. I'm just modifying it a little to fit me.

So idea is to study, if I don't have an opportunity to drill and do cardio and legs every second day.

84,3 - should not have lunch in school

Having a big lunch is not good for my diet. Today is a low intensity day - I did plan a cardio workout, but looks like I'll do it by driving a car...

83,9 - omegawave is working

I did my first measurement on omegawave. Rest hr was 39 and I am ready for intensive workouts. BUT I am babysitting... and also tomorrow. No problem. Time will come and I'll get to workout and test the monitor more:-)

83,0 -recovery and waiting for delivery

On Thursday my Omegawave recovery monitor has been send to me and today it might be delivered. If post is on schedule. Today is a full day at work and babysitting after it so no physical activity.

Hope I can produce some mental activity- and watch some BJJ clips during my working day.

My last Aikido class was today

I've been taking a basic course in Aikido and today was my final day. We've been iåntroduces all the techniques needed to graduate 6kyu. I'll skip it and concentrate more on BJJ or maybe I'll go back to Judo.

83,7 - Mixfit and Aikido

I'll do mixed martial arts fitness workout today - it's grappling, boxing and functional gym workout. In the evening I'll practise Aikido techniques.

I'll try to redo my "gamebook" for BJJ - thanks to Shanny's suggestion. I'll start doing it step by step. First idea was just to write down all the positions and figure out what I want to do, but what's the rush - why not do it well.

I'll start standing up - that's how the match starts:-)
First question is what is important to recognize. What are the main elements of stand up game? Is it grips, opponents posture, distance, movement - like pushing pulling or just following your lead?

To I need to make different plans for open stance and close stance? If my opponent is leaning forward? Or dancing a fair distance a way from me so that I can only grip his leave? Or pushing and pulling and trying to break my balance?

Working on this...

84,1 - Ribeiro in garage

Today I'll try to do Ribeiro's Revolution DVD - 1 lesson with a partner. I don't know if the DVD is designed as a training guide or a lesson plan, but I'll find out. I'll do some takedowns and slow roll for warm up.

We did mount from the DVD - did not get a lot of techniques done, but drilled some variations and combinations. I think it worked very well, Warm up was slow roll and cool down slow roll a little tighter.

Next time we'll slow it up more, but keep the tightness and detail of the techniques. 

84,2 - PAP lower body - Movie - BJJ

I did my morning workout for legs and next is a movie with my grandchild. If all goes well, I'll catch the evenings BJJ class. Very excited about Saulo Ribeiros DVD about BJJ.

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.

85,5 - Les Mills and Suunto

I got a heart rate monitor - Suunto Quest. Now I know how long I should rest to be totally recovered. (2 hours should do it at the moment :-) I don't know if I can wear it in Aikido Class? (I might tape the watch very up near my shoulder?)

85,3 - back to small cup

It's mentally hard to feed after a gym workout. I mean eating is fun, but knowing that it's going to set you back on your scale. I know that I should trust the process. Burning fat is one step and growing muscle is another phase. Weight goes up and down:-) I've been following my 5x5 workout for legs. It's still in an easy phase, but it will get harder. I wish I could see it there was any progress. It would be so much easier if there was a way to know that this is working. BUT I'll know in a half a year...

84,5 - nice activity

I've been tracking my calorie consumption and I've been hitting over 3000 kcal every day. It's much better than earlier. To get over 3000 I need to do an extra cardio. Today is a gym day and I'm busy after it so I'm not going to burn so much. Luckily today is a feed-day so - no worries:-)

84,6 -Intermitten fasting

I'm dropping fat and trying to gain muscle at the same time. I'm trying to do it with a version of IF. I have feed-days after gym when I eat more carbs. Otherwise it's proteins and low calories. Found a nice self-experiment about IF.

85,2 - skiing and yoga

Today I'll do a HIIT exercise. I'll do an interval training skiing cross country and after it I'll do an old man's yoga. I need to stretch and meditate more. For diet I'm trying to use smaller cups and plates to have smaller portions. BUT eat more often:-) 2 - 3 hours between meals. I'm following my plan on weight dropping, but I don't know if I'm getting more muscle. I'm getting stronger, but I think it's just that I'm getting better in technical aspect. (Learning technique - not so much growing muscle.)

My program for February   
It's two workouts per day. Three times Aikido, Three times BJJ, Three times Gym and then it's cardio or different video workouts. Total amount of workout is about 12 per week.

85,1 - squats

I did my cardio and next is my gym. I'm at 5x5 65kg parallel squats. It's still in the easy phase of the program, but loads go up 2,5 kg every week. My quest for collecting data from multiple devices to evaluate physical activity is stuck. I can't get a polar heart rate monitor to speak with Garmin communicator and Garmin is the only device that can be connected to Bodymedia armband. I had a software called MetPro where you could manually import different activities, but it does not work on Windows 7 (or Linus). So next step might be to try to find a semi intellect physical activity diary where you can import your own data. I'd like it to have some features like calculating physical activity levels or even epoc? One solution could be to get an omegawave monitor that

Trying to connect polar to BodyMedia

My experiment on armband at gym demonstrated that armband is not very sensitive on weight training and moves like core hoovers etc. It showed moderate intensity to my workout that I did almost max. To get bodyMedia to work correctly, I'd need a Garmin heard rate monitor, but I don't have one. (Got a Suunto and a Polar - so I'm not interested in getting a new one.)

So project is to find a "round about" and use polar for Bodymedia heart rate:-)

85,0 - Work is bad for me

My new armband bodymedia shows that I should stay out of work. It's too much sitting and calories don't burn. Today I'll hit the gym and I have a small cardio session inside my workout. First it's squat, but after that I'll burn some calories by doing a circuit.

(Aikido was about 3,6 mets.) Vigorous activity is 6 mets.

85,4 - aikido

Did my Les Mills in the morning and it's aikido in the evening. Kind of low intensity cardio fat burning day. Just had lunch and it made my hungry. Maybe I need a cup of coffee.

85,7 -mixfit

It's my mixed martial arts fitness day. I have a link to today's workout, but workout is written in Finnish and without any explanations.

For the weight lose. I need to eat less. I'm still keeping up with my goal, but a small adjustment is in place. (Or I need to move more.)
Image has a link to andi-darce and here is a darce.

86,2 skipping cardio

I'm not going skiing today. It's a recovery day:-)
Got a new armband. It tells the total calorie count for the day.
(Today it's not much, but we'll see..)

85,4 - squat

Today is a squat day and a feed day. After gym I can eat carbs to build muscle. I'm doing my squats as a first exercise in every gym workout - just not to forget or skip them. I'm still in the easy phase of the program and main concern is to get the depth of the squat fixed. I need a marker - something to "sit on" to fix the depth. Otherwhise I'll start cheating when loads get heavier.

Workout was good and I went for a steak after - lots of protein:-)
Tomorrow it's diet and cardio.  

86 - cardio and aikido

Today is a diet day - fat is burning. Some "clock choke variations".

86,2 - crosscountry

Today I'll be losing fat:-)

Maybe I did not do so well on losing fat, but I did a nice job on recovery. I did a slow 10 k crosscountry skiing for cardio. Tomorrow I'll run home from work. 5 - 6 k. And in the evening it's Aikido class. (Nothing heavy - just a small aerobic workout to burn some calories.)

85,7 - it's squat day:-)

Yesterdays aikido was a nice experience. Small warmup and then falling down for one hour.
"Onegai-shimasu" - Please help me in my practice
"Domo arigato gozaimashita" - Thank you very much

Today at 4 p.m. help is needed. I'll start my squat project. (I'm hoping that my starting weights are easy. I should increase them until I get to 100 kg. Yes I know it's not much to squat, but it's much more that I can do now. (And also it's demends on how deep is my squat. I'm aiming at parallel or deeper-)

First modified 5x5 workout is done. I did 4x5 with 60 kg and set with 3 reps with 62,5 kg and 8 reps with 60 kg. (I don't understand the load on the last set, but this was an easy workout so I did it with first load. Next Friday I'll do a 5x5 with 62,5 kg.)

85,7 - aerobic in the morning and aikido in the evening

I did my Les Mill 30min kick start workout. Now I'll check aikido. I hope I can be open minded and think of it as an exercise. I can't think aikido as a combat sport or self defence. I just can't see aikidoka in a real fighting situation. BUT I don't have to! I have not been in a fight for 35 years - so it's not very relevant. I just want to learn something about it:-)

86,1 - aerobic day

It's a little cold out side and I have a flue so I might do my cardio inside today. Les Mills or rushfit -or P90X - P90X2... Legs are not so stiff as I expected, but I think I should do a full body workout. Tomorrow is my mixfit day and it has a lot of lower body work in the program.

bodybuilding at gym

Today is my gym day at faculty of sports sciences. One would think that there is enough knowledge to make my muscles grow. Today's goal is to work so hard that I can't walk out of the gym:-)

I did work quite hard. Legs were shaking, but not hurting. I think I could have done few squats. Maybe tomorrow or day after tomorrow will tell did I work hard enough.

inBody

Today is inBody measurement. Bodyfat is 18,5% and weight 85,8 kg. Fat is in my belly. Legs need more muscle, but upperbody and core is ok. Also it's my fat burning day and I'll do a Les Mills combat workout after work.

I'm starting to go back to the assumption that growing muscle needs to be painful - last reps need to feel hard and muscles need to feel burning. Muscles need to get those micro tears to be fixed - so just working in comfort zone is not enough. (My muscle has not grown - so I'm doing something wrong. And my fix is more weight, more reps and more pain.)  

86,7 - yesterday was body building

So I gained almost 1 kg over night. It's according my plan. Today I'll burn fat, but yesterday I tried to build muscle. Today I'll do 10 km cross country skiing, but slow tempo. Just to burn fat.

85,8 monster set:-)

Today is my body building day. I've been eating and did my gym program.Very good combination was to do chinup and dips back to back ( 3 set). And continue with bench press and bent over row back to back (3 set).

18.8 body fat

I'm not going to follow my body fat as the scale is unreliable. Weight is quite accurate and it was 86 kg. I'll get an inBody measurement very soon as a starting values and in the summer I'll get an other to see what happened. Today has been a diet day. I don't count calories, but I try to eat less and to more aerobic training.

In the morning I did a 30 minute Les Mills combat video and after noon is did 10 km cross country skiing. So it's 1,5 hours of aerobic. It should burn some fat... Tomorrow morning is fat burning - I'll run home from work. It's about 6 km and after that it's muscle building. I'll hit the gym - might be late 8 p.m. but we'll see.

Omron scale sucks

Scale jumps from 19,4 % of body fat to 16,7 % in 40 minutes. Good is that weight was about the same.Scale just cannot deliver it's promise on measuring fat and muscle. Well - it might be in the area, but 1,5 kg more muscle in 40 minutes writing a facebook note?

Today is my functional combat training day - I call it MixFit - comes from Mixed martial arts fitness.

Basic idea for the class is to combine different drills and warm up exercises from various martial arts. Class should be about 60 minutes, but it takes about 90 minutes.

Rouch outline is

• 10 minutes warmup ( technical drills )
• 10 minutes cardio ( often heavy bag and tabata)
• 10 minutes balance and mobility
• 10 minutes speed and plyo
• 10 minutes strength
• 10 minutes cool down

19,1 - BJJ free mat

Schedule for classes spring 2013

I'm not going to go to all of the classes and some exercises are not on the timetable.

Before bed I checked my bodyfat and it was 15,6%. In the morning it was 19,1%.

Today I'll check my closed guard defence and attacks at free mat session.
A very good session at our open mat. My ideas on closed guard did not work, but I was active and tried to attack. I have work my schedule to clear some time for BJJ in January. Otherwise it looks like next class is in February.  

diet and exercises to gain muscle and loose fat simultaneously

17,9 - crosscountry skiing

Number in front stands for body fat 17,9. It's not very reliable, but goal is to get it down to 11 - 12% in half a year.

Today’s physical exercise is cross country skiing after work. I'm feeling some pressure to do more golf and bjj technical exercises but growing muscle has been my main concern and it's taking all my mental capacity - and I'm afraid is not enough.

Aerobic combat

I did the kick off video of Les Mills combat series in the morning. I'm not used to bouncing so much and aerobic is not my favorite exercises, but it was a good starter for the day. I did not realize that I was so stiff so the warmup was good.

I'll do a functional gym exercise after work to build so muscle - or slow down the process of loosing muscle as I try to get my weight down.

I did some "monster set" during my functional gym. Monster set is just a name I saw in web today. It means do antagonist and protagonist muscles back to back. My set was to alternate chin up and dips. Arms feel bumped!

More fat - 18,1 %

Ok - first morning was not a complete success. I lost 0,5 kg weight but gained bodyfat from 17,5 to 18,1%

Maybe I need to drink more water...

Today I'll run home from work and do 4 - 5 sprints 40 sek to stimulate muscle growth. Jog from work to home is about 5,7 km..

Starting my challenge to turn 6 kg fat to 3kg muscle

I'm 87,5 kg with fat%17. It's about 15kg of fat.

Goal 1st of June is 84 kg with fat% 11. This means dropping 6 kg of fat, but getting 3 kg of muscle at the same time. So challenge is to turn 6 kg fat to 3 kg of muscle.

I checked in to an aikido basics class. Nothing to do with the challenge, but might be fun...