*Espresso with raw honey.
Barbell incline press
Barbell lying pullovers
Dumbell row
30 min.
*Veggie omelette. Sweetened iced tea.
Hot hydrotherapy recovery session. 1 hour.
*Cherrios with milk.
*Chicory coffee with raw honey.
Jiu-jitsu training session (pictured), focused on flying guard. 90 min.
*Banana. Fudge brownie. Milk.
Friday, January 28, 2011
1-25-11
*Espresso with raw honey
*Dried figs. Tangerines. Granola.
*Whey in Kona blend coffee.
Barbell press
Barbell benchpress
Barbell front raises (pictured)
30 min.
*Shake of whey, milk, banana, peanut butter, oats and chocolate.
*Dried figs. Tangerines. Granola.
*Whey in Kona blend coffee.
Barbell press
Barbell benchpress
Barbell front raises (pictured)
30 min.
*Shake of whey, milk, banana, peanut butter, oats and chocolate.
Tuesday, January 25, 2011
1-24-11
*Kenya coffee with raw honey.
*Vegetable cheese omelette, bagel with cream cheese and grits. Decaf Columbian coffee.
*Tangerines.
*Whey in Kona blend coffee with white sugar.
Outdoor jog. 90 min.
*Whey in Gatorade (pictured)
Crunch complex. 30 min.
*Ice cream. Vegetarian lasagna.
*Vegetable cheese omelette, bagel with cream cheese and grits. Decaf Columbian coffee.
*Tangerines.
*Whey in Kona blend coffee with white sugar.
Outdoor jog. 90 min.
*Whey in Gatorade (pictured)
Crunch complex. 30 min.
*Ice cream. Vegetarian lasagna.
1-23-11
*Kenya coffee with raw honey.
*Granola. Dries figs.
*Whey in Kona blend coffee with white sugar.
*Gatorade
Heavy skating (pictured). 2 hours.
*Vegetarian burrito, rice and green beans. Sparkling mineral water.
*Granola. Dries figs.
*Whey in Kona blend coffee with white sugar.
*Gatorade
Heavy skating (pictured). 2 hours.
*Vegetarian burrito, rice and green beans. Sparkling mineral water.
Sunday, January 23, 2011
1-22-11
*Kenya coffee.
*Granola. Whey in decaf Columbian coffee.
*Dried figs. Kenya coffee.
Cross country skating (pictured). 1 hour.
*Vegetarian burritos. Sweetened iced tea.
*Granola. Whey in decaf Columbian coffee.
*Dried figs. Kenya coffee.
Cross country skating (pictured). 1 hour.
*Vegetarian burritos. Sweetened iced tea.
1-21-11
*Kenya coffee with raw honey.
Dumbell incline press
Barbell front raises
30 min.
*Whey. Gatorade.
*Granola (pictured), apple. Decaf Columbian coffee.
*Flatbread vegetable sandwhich. Sweetened iced tea.
*Lemon cake. Raw milk.
Dumbell incline press
Barbell front raises
30 min.
*Whey. Gatorade.
*Granola (pictured), apple. Decaf Columbian coffee.
*Flatbread vegetable sandwhich. Sweetened iced tea.
*Lemon cake. Raw milk.
Friday, January 21, 2011
1-20-11
*Banana. Kenya coffee.
Jiu-jitsu training session, focused on defending the back position (pictured). 1 hour.
*Pasta, lentils and rosemary bread. Lemon cake. Raw milk.
Jiu-jitsu training session, focused on defending the back position (pictured). 1 hour.
*Pasta, lentils and rosemary bread. Lemon cake. Raw milk.
1-20-11
Cold hydrotherapy recovery session (pictured). 20 min.
*Whey. Gatorade.
*Vegetable pizza. Beignets. Sweetened iced tea.
Light skating. 30 min.
*Whey. Gatorade.
*Vegetable pizza. Beignets. Sweetened iced tea.
Light skating. 30 min.
1-20-11
*Kamut with cocoa. Kenya coffee with raw honey.
Treadmill jog. 30 min.
Medicine ball Turkish getups (pictured)
Crunch complex
30 min.
Treadmill jog. 30 min.
Medicine ball Turkish getups (pictured)
Crunch complex
30 min.
1-19-11
*Eggs and avocado. Kenya coffee with raw honey.
Morning jiu-jitsu training and conditioning (pictured). 2 hours.
*Whey. Gatorade.
Hot hydrotherapy recovery session. 30 min.
*Vegetable chimichanga. Sweetened iced tea. Kenya coffee.
Hot hydrotherapy recovery session. 30 min.
*Whey. Gatorade.
Flexibility training session. 30 min.
*Cheese pizza with Cholula hot sauce. Sparkling mineral water. Ice cream.
Morning jiu-jitsu training and conditioning (pictured). 2 hours.
*Whey. Gatorade.
Hot hydrotherapy recovery session. 30 min.
*Vegetable chimichanga. Sweetened iced tea. Kenya coffee.
Hot hydrotherapy recovery session. 30 min.
*Whey. Gatorade.
Flexibility training session. 30 min.
*Cheese pizza with Cholula hot sauce. Sparkling mineral water. Ice cream.
1-18-11
*Kenya coffee with raw honey. Pancakes.
*Apples. Bananas. Sunflower seeds.
*Kona blend coffee with white sugar.
Dumbell front raises
Dumbell presses
Lat pulldowns
Dumbell benchpress
Dumbell tricep extensions
30 min.
*Shake containing milk, whey, bananas, peanut butter and oats.
Vale Tudo training session, focusing on using the mount (pictured). 2 hours.
*Vegetables and rice. Sparkling mineral water.
*Apples. Bananas. Sunflower seeds.
*Kona blend coffee with white sugar.
Dumbell front raises
Dumbell presses
Lat pulldowns
Dumbell benchpress
Dumbell tricep extensions
30 min.
*Shake containing milk, whey, bananas, peanut butter and oats.
Vale Tudo training session, focusing on using the mount (pictured). 2 hours.
*Vegetables and rice. Sparkling mineral water.
Tuesday, January 18, 2011
1-17-11
*Kenya coffe with raw honey.
*Whey with white sugar in decaf Columbian coffee. Banana.
*Veggie flatbread sandwhich. Sweetened iced tea.
*Whey in Kona blend coffee.
Outdoor jog
25 yard sand sprintwork
Cinderblock traveling lunges
Cinderblock around the world
30 min.
Abdominal exercise complex (pictured). 30 min.
Freestyle swim. 30 min.
*Apple. Whey.
*Pasta, green beans and spinach. Sparkling mineral water.
*Chocolate brownies. Citrus green teas.
*Whey with white sugar in decaf Columbian coffee. Banana.
*Veggie flatbread sandwhich. Sweetened iced tea.
*Whey in Kona blend coffee.
Outdoor jog
25 yard sand sprintwork
Cinderblock traveling lunges
Cinderblock around the world
30 min.
Abdominal exercise complex (pictured). 30 min.
Freestyle swim. 30 min.
*Apple. Whey.
*Pasta, green beans and spinach. Sparkling mineral water.
*Chocolate brownies. Citrus green teas.
1-16-11
*Kenya coffee with raw honey.
*Apples. Whey and white sugar in decaf Columbian coffee.
*Granola. Nutella. Whey in decaf Columbian coffee.
*Kenya coffee with raw honey.
Cross country skating (pictured). 1 hour.
*Vegetable pizza with Cholula hot sauce. Spinach salad with balsamic dressing. Sparkling mineral water. Ice cream.
*Apples. Whey and white sugar in decaf Columbian coffee.
*Granola. Nutella. Whey in decaf Columbian coffee.
*Kenya coffee with raw honey.
Cross country skating (pictured). 1 hour.
*Vegetable pizza with Cholula hot sauce. Spinach salad with balsamic dressing. Sparkling mineral water. Ice cream.
1-15-11
*Kenya coffee with raw honey.
*Whey with white sugar in decaf Columbian coffee. Granola. Sunflower seeds.
Flexibility training session (pictured). 45 min.
*Whey with Kona blend coffee.
*Vegetarian pizza. Sparkling mineral water. Ice cream.
*Whey with white sugar in decaf Columbian coffee. Granola. Sunflower seeds.
Flexibility training session (pictured). 45 min.
*Whey with Kona blend coffee.
*Vegetarian pizza. Sparkling mineral water. Ice cream.
Saturday, January 15, 2011
1-14-11
*Pineapple juice. Kenya coffee.
Morning Vale Tudo training (pictured) focused on mittwork. 2 hours.
*Vegetable fajitas. Sweetened iced tea.
*Walnut, almond dark chocolate mix. Kona blend coffee with white sugar.
*Milk.
Morning Vale Tudo training (pictured) focused on mittwork. 2 hours.
*Vegetable fajitas. Sweetened iced tea.
*Walnut, almond dark chocolate mix. Kona blend coffee with white sugar.
*Milk.
Friday, January 14, 2011
1-13-11
*Banana. Kenya coffee.
Treadmill jog. 30 min.
Dumbell benchpress
Lat pulldowns (pictured)
Dumbell tricep extension
30 min.
*Cheese and vegetable pizza. Root beer.
*Kona blend coffee with white sugar.
*Onion rings and french fries. Gatorade.
*Whole wheat cereal with milk.
Treadmill jog. 30 min.
Dumbell benchpress
Lat pulldowns (pictured)
Dumbell tricep extension
30 min.
*Cheese and vegetable pizza. Root beer.
*Kona blend coffee with white sugar.
*Onion rings and french fries. Gatorade.
*Whole wheat cereal with milk.
Thursday, January 13, 2011
1-12-11
*Banana. Kenya coffee.
Morning jiu-jitsu and conditioning training session (pictured). 2 hours.
*Gatorade.
*Vegetable chimichanga. Sweetened iced tea. Kenya coffee.
Evening Vale Tudo training session, focusing on wrestling. 2 hours.
*Stuffed portabello mushrooms. Corn. Pineapple rice pudding. Sparkling mineral water.
Morning jiu-jitsu and conditioning training session (pictured). 2 hours.
*Gatorade.
*Vegetable chimichanga. Sweetened iced tea. Kenya coffee.
Evening Vale Tudo training session, focusing on wrestling. 2 hours.
*Stuffed portabello mushrooms. Corn. Pineapple rice pudding. Sparkling mineral water.
1-11-11
*Oatmeal with raw honey. Kenya coffee.
Fun in the snow (pictured). 1 hour.
*Chili. Corn chips. Kenya coffee.
*Ice cream sandwhich.
*Whole wheat cereal with milk.
Fun in the snow (pictured). 1 hour.
*Chili. Corn chips. Kenya coffee.
*Ice cream sandwhich.
*Whole wheat cereal with milk.
Wednesday, January 12, 2011
Tuesday, January 11, 2011
1-10-11
*Milk.
*Chocolate cake. Kenya coffee with raw honey.
Downhill snow skating (pictured). 5 hours.
*Potato soup. Kenya coffee.
*Spaghetti. Sparkling mineral water.
*Chocolate cake. Kenya coffee with raw honey.
Downhill snow skating (pictured). 5 hours.
*Potato soup. Kenya coffee.
*Spaghetti. Sparkling mineral water.
1-9-11
*Kenya coffee with raw honey (pictured). Eggs, grits and biscuit.
*Vegetable submarine sandwhich with chips. Strawberry juice.
*Orange and grapefruit juice.
*Nutella. Milk.
Barbell lunges
Barbell suitcase deadlift
Barbell incline press
30 min.
*Vegetable submarine sandwhich with chips. Strawberry juice.
*Orange and grapefruit juice.
*Nutella. Milk.
Barbell lunges
Barbell suitcase deadlift
Barbell incline press
30 min.
Saturday, January 8, 2011
Friday, January 7, 2011
1-7-11
*Kenya coffee with raw honey.
Boxing mittwork. 30 min.
*Gatorade
Crunch complex
Barbell lunges
Sledgehammer strikes
Barbell floor press
Crunch complex
90 min.
*Fajitas vegetariana (pictured). Chips and hot salsa. Sweetened iced tea. Kenya coffee with raw honey.
*Nutella. Peppermint tea with white sugar.
*Tangerines. Whey.
Heavy skating. 30 min.
*Cheese omelet, grits, hashbrowns and waffle. Orange juice.
Boxing mittwork. 30 min.
*Gatorade
Crunch complex
Barbell lunges
Sledgehammer strikes
Barbell floor press
Crunch complex
90 min.
*Fajitas vegetariana (pictured). Chips and hot salsa. Sweetened iced tea. Kenya coffee with raw honey.
*Nutella. Peppermint tea with white sugar.
*Tangerines. Whey.
Heavy skating. 30 min.
*Cheese omelet, grits, hashbrowns and waffle. Orange juice.
Thursday, January 6, 2011
1-6-11
*Kenya coffee with raw honey.
Ballistic flexibility training session. 30 min.
Morning conditioning drills. 30 min.
*Whey with white sugar.
Hot hydrotherapy recovery session (pictured). 30 min.
*Pineapple, mushroom and onion pizza. Sweetened iced tea. Kenya coffee.
*Guacamole and cheese dip with chips. Gatorade.
.
Ballistic flexibility training session. 30 min.
Morning conditioning drills. 30 min.
*Whey with white sugar.
Hot hydrotherapy recovery session (pictured). 30 min.
*Pineapple, mushroom and onion pizza. Sweetened iced tea. Kenya coffee.
*Guacamole and cheese dip with chips. Gatorade.
.
1-5-11
Vale tudo training session (pictured) focused on single leg takedown defenses. 2 hours.
*Gatorade.
*Black beans, potatoes and cornbread. Raw milk.
*Gatorade.
*Black beans, potatoes and cornbread. Raw milk.
1-5-11
*Grapefruits. Kenya coffee.
Inclement skating (pictured). 2 hours.
*Baked beans and potato wedges. Key Lime pie. Sweetened iced tea. Columbian coffee.
Cross country skating. 2 hours.
*Arabica blend coffee with honey.
Inclement skating (pictured). 2 hours.
*Baked beans and potato wedges. Key Lime pie. Sweetened iced tea. Columbian coffee.
Cross country skating. 2 hours.
*Arabica blend coffee with honey.
1-4-11
*Cheese pizza. Iceberg salad with balsamic dressing. Sweetened iced tea. Beignets. Kenya coffee.
*Sparkling mineral water.
Evening jiu-jitsu training session (pictured) focused on the sprawl crucifix. 2 hours.
*Cheese pizza with Cholula hot sauce. Strawberry ice cream.
*Sparkling mineral water.
Evening jiu-jitsu training session (pictured) focused on the sprawl crucifix. 2 hours.
*Cheese pizza with Cholula hot sauce. Strawberry ice cream.
1-4-11
*Kenya coffee with raw honey.
Ballistic flexibility training session. 30 min.
Morning jiu-jitsu training (pictured). 2 hours.
*Whey and Gatorade.
Ballistic flexibility training session. 30 min.
Morning jiu-jitsu training (pictured). 2 hours.
*Whey and Gatorade.
1-3-11
*Kenya coffee with raw honey.
Morning conditioning and jiu-jitsu positional training (pictured). 2 hours.
*Whey and Gatorade.
*Spinach salad. Blackeye peas, corn on the cob and cornbread with butter. Sweetened iced tea. Kenya coffee.
*Peppermint tea with white sugar.
Barbell presses
Pullups
Barbell incline benchpress
Barbell rows
Dips
Barbell shrugs
30 min.
*Whey and Gatorade.
*Chocolate milk.
Morning conditioning and jiu-jitsu positional training (pictured). 2 hours.
*Whey and Gatorade.
*Spinach salad. Blackeye peas, corn on the cob and cornbread with butter. Sweetened iced tea. Kenya coffee.
*Peppermint tea with white sugar.
Barbell presses
Pullups
Barbell incline benchpress
Barbell rows
Dips
Barbell shrugs
30 min.
*Whey and Gatorade.
*Chocolate milk.
Monday, January 3, 2011
1-2-11
*Pancakes with syrup and butter. Kenya coffee.
Morning skating (pictured). 2 hours.
*Cheese pizza with romaine salad. Sweetened iced tea.
*Kona blend coffee with white sugar.
Barbell hang cleans
Barbell curls
Barbell benchpress
30 min.
*Whey. Nutella. Gatorade.
*Shredded wheat cereal with milk. Chocolate cake.
Morning skating (pictured). 2 hours.
*Cheese pizza with romaine salad. Sweetened iced tea.
*Kona blend coffee with white sugar.
Barbell hang cleans
Barbell curls
Barbell benchpress
30 min.
*Whey. Nutella. Gatorade.
*Shredded wheat cereal with milk. Chocolate cake.
Saturday, January 1, 2011
1-1-11
*Kenya coffee with raw honey.
Vale Tudo training (pictured), focused on sparring. 1 hour.
*Whey with white sugar. Gatorade.
*Vegetable submarine sandwhich with chips. Lemonade. Kona blend coffee.
*Chocolate milk.
Vale Tudo training (pictured), focused on sparring. 1 hour.
*Whey with white sugar. Gatorade.
*Vegetable submarine sandwhich with chips. Lemonade. Kona blend coffee.
*Chocolate milk.
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