Today's Cardio Work-out

Had some Kashi Cereal and a banana and went for a run about couple miles. In the mid-point of my run there are these logs on the side of the road which I use for some CrossFit style jumps. I did 3 sets of 20 jumps as fast as I can, and topped it of with a set of 50 jumps. Killer exercise... At the end of the run completed 50 strict pull-ups. First set 15, then 12, 10 and you got the idea..Can't wait for the jiu jitsu training day.

Nutrition

Started the day with 7 egg white and 2 yolk scrambled eggs. Cooked with olive oil. 2 slices of Beckmann's German Farm Bread, and a small banana. GNC Mega Men Multivitamin and a table-spoon of Norwegian Cod liver oil -yummy- Oh, to top it off a red-eye coffee from Starbucks.

30 min before gym I took couple scoops of N.O. Xplode. During my work-out I sipped my Choclate muscle-milk and my Monster Maize. After work-out I took two scoops of 1oo%Whey and a slice of bread and a banana.

About an hour later half of a granny smith apple some non-fat plain yoghurt and some cashews.

About an hour later Chipotle chicken and barbacoa (shredded beef) bowl with black beans (anti oxidants baby).

Came home had some english breakfast tea (black tea) with some 73% dark choclate, and walnuts.

Couple hours later -now- I'm boiling 5 eggs -it was 6, one blew up during boiling- . I'm gonna get rid of 3 yolks and eat the rest with some 2% organic milk.

Gym Day

No jiu jitsu today. Went to gym. Did some dead-lifts. Nothing heavy. Warm up with 135lbs and then 4 sets of 10 with 225lbs. Dead-lifts were not even part of my gym routine up until few months ago. I thought I have a bad back, and stayed away from them. But I tried to eased into it with some CrossFit work-outs and now my back feels even better.

I also did some judo push-ups and weighted dips with 90lbs. 4 sets of 5 reps. Tired....

Gordo

My coach Daniel Thomas recommended to see videos Gordo to improve my half guard in Brazilian Jiu Jitsu. If you haven't heard of him, definitely check him out. This is a guy who relied on half guard and developed various options because of a injury prevented him to utilize full guard. Great guy...