The Great Tartovski

First ever BJJ session!!

The workout was just a warm up really. Can't remember all the detials but roughly:

50 Jumping Jacks (both normal, and with crossing legs in front of each other)
20 Squats
20 side squats (lunging to the side)
20 kneeling leg extensions (kneel on the floor, extend leg backwards)
20 Kneeling leg extensions to the side (as above, to the side)
20 situps
20 pushups

Then of course all the work in the session grappling with resistence etc. Certainly worked my core muscles alot.

We covered:
Figure 4 lock/americana from the mount

Force opponents hands to their chest, then use bodyweight to force Right arm to floor in an L-shape (pointing up) - hold their wrist down with your right hand, slide your left under their arm, grip your own wrist – pull up to put lock on.

Armbar from mount:

Like I can remember? I dunno, control the arm and do an armbar…

Just a little work out to check how my rib is doing:

30 Push ups
30 Squats
30 Jack Knives

x 2.

No rib pain, so I guess i'm probably ok to start training again, huzzah!!

Finally got fed up of not doing anything, so went to the gym to see what I could do. Bit of a surreal work-out as it was "anything i fancy, less chest".

(as always, firstly a 50% warm up set before each work set)
Squat: 60 x 5* (extra warm up set), 2min rest, 80kg x 5
Dumbell Shoulder Press: 15 x 11, then later, 17.5 x 8
Hamstring Curls: 42.5 x 5
Seated Row: 80 x 4
Calf Raise: 160lbs x 11
Dumbell upright row: 20 x 3, then later, 17.5 x 6

Notes:
Squats: Thought I'd go for an extra warm up set, to see if it would help. Felt good, so I went for a high weight work-set. was really 4reps + 1 with really bad form. still, got the weight up there in the end. must work on form!

Shoulder press: jsut trying to sort out the right weight. I think next time i'll go with 10kg warm up, 20kg work set.

Hamstrings: A nightmare again. I'm going to drop the weight next time and work on my form. I did notice though that when struggling i was feeling it in my calves, not my hamstrings, so that might explain it.

Seated Row: Had to stop as I was feeling pain in my chest from the stretching. Other than that, all good I think. keep weight, try for more reps.

Calf raise: I'm amazed at how much weight i did. will try 90lbs warm up, 180 work set next time.

Dumbell raise: Struggled with my grip on this. i was trying to keep them horizontal at all times, so i worked the forearms as well. will try 17.5kg work weight again, concentrating on full movement.

To answer the question "who ate all the pies" it appears I did, over xmas.

My weight has gone back up to 70kg (from 68kg before xmas) and I appear to have put on an inch round my waist, making it 34".
Using the waist - wrist measurement method for calculating body fat, that puts me at 17% bodyfat. Much too high methinks for sexy "looking like an extra from 300" fun.

I've found some measurements of myself from jan 2006 and they were:
Weight: 70kg
Waist: 33"
Chest: 37"
Biceps: 12"
Body Fat: 14%*

Compared to now:
Weight: 70kg
Waist: 34"
Chest: 38"
Biceps: 12.5"
Body Fat: 17%

Which would mean i've put on muscle, and fat, and I still weigh the same - which is a bit odd. Could be down to difference in scales used, not measuring my waist properly back then etc etc, who knows? Still I think it's safe to say I've put on weight, not all of it good. Be interesting to see where I am 6months from now.

Time to attempt to eat a bit healthily for once!

*i'm guessing my wrist measurement won't have changed much, so i'm using my current one to work it out. Even assuming i'd put on 0.5" on my wrist since then (which I can't imagine how), the body fat would still be only 16%