Same as before, have been manic with work and college. Have been training, just not tracking things.

** It is worth noting that I haven't started up yoga since my injury and my back is feeling really stiff...



Tue 29th 

East Coast nogi - 4 x 9min rounds

Mon 28th 

A. Bench 3,2,1,3,2,1 70,75,80, 77.5, 82.5, 87.5

B 3rounds of
1min KB Swing 24/28/24kg
1min Assault bike  19,19,18cals (68-70rpm) 

Sat 26th 

Open Mat East Coast 8 x 6min rounds (gi)

Fri 25th 

A. Banded RDL 4 x 6 100kg

arm work

Thu 24th 

Nogi East Coast

Wed 23rd 

A. Bench - built up to 'heavy' 5 reps 70kg!!! elbow still sore

B. DB Bench 2 x 20 20kg

C1. DB Row 3 x 12/12 25kg
C2. Band facepulls 3 x 15

D. Tricep Pushdowns 3 x 15 28kg

* Havent been updating this regularly as I damaged my left elbow at the London Open. I've just been doing small bits and pieces to see me get by. I have been able to train bjj for the most part. 

Tue 22nd

Noon - East Coast, drilling and 5 x 6min rounds

Evening - Did some conditioning with the SDSC crew

Assault bike partner workout 1 min on / 1min off x 15 rounds
(avg rpm 65-68)

Mon 21st 

A. DB Bench 4 x 12; 2min rest 25kg dbs * left elbow still sore here but eased a bit as the sets went on
B1. DB Row 3 x 12/12; 1min rest 25kg 
B2. Band facepulls 3 x 15
C. Assault Bike x 10 mins 125 cals


Did the Madrid Open yesterday, didn't go great, had the shits on Friday and have been battling a chest infection, weight dropped to 80kg on the day!! That aside, I still need to work on my aerobic engine...