Training Log for 2010 National Championships
Myrtle Beach, SC - April 29 - May 2, 2010
Tuesday, January 26, 2010
Weight Training Circuit - 2:00 p.m. - 2:45 p.m.
1 time through the following circuit performing each exercise for 1 minute with no rest in-between. Attempted a second time through the circuit. I felt exhausted and was only able to do the first 3 exercises.
  • Sat in steam sauna for 20 minutes before starting circuits
  • Hammer Curls (30 lbs X 25 reps each arm X 2 circuits)
  • Leg Press (190 lbs X 50 reps X 2 circuits)
  • Bench Press (190 lbs X 50 reps X 2 circuits)
  • Hop On One Leg with Dumbbells (25 lbs X 50 reps each leg)
  • Shoulder Press (90 lbs X 35 reps)
  • Bench Stepups with Dumbbell (30 lbs X 12 reps each leg)
  • Pulley Machine Pulls Facing the Machine (like Judo sleeve pull) (50 lbs X 20 reps)
  • Pulley Machine Pushes Facing Away from the Machine (in a Tai-Otoshi stance) (50 lbs X 20 reps)
  • Leg Curls (110 lbs X 50 reps)
  • Reverse Pushups (tricep pushes) (body weight X 50 reps)
  • One Arm Dumbbell Snatch from Floor (40 lbs X 12 reps)
Effort Grade:  C  Only because I am dealing with a cold. Otherwise, the effort was not very good.

Wednesday, January 27, 2010
Interval Running on Treadmill - 2:00 p.m. - 2:45 p.m.
  • Sat in steam sauna for 20 minutes before starting
  • Walked 2 minutes
  • Ran 1 minute at 11 min. 10 min. pace, 8 min. pace, and 7 min. pace
  • Ran 1 minute at 11 min. 10 min. pace, 8 min. pace, and 7 min. pace
  • Ran 1 minute at 11 min. 10 min. pace, 8 min. pace, and 7 min. pace
  • Walked and ran the remainder of the time. Left resurfaced hip hurt after 1.2 miles.
  • Went 1.910 miles in 20 minutes, walked until total distance was 2.0 miles
  • Performed 15 minutes of stretching for my legs
Effort Grade:  C  Only because I am dealing with a cold. Otherwise, the effort was not very good.
Adult Judo Class - 7:30 p.m. - 9:00 p.m.
  • Light moving uchikomi - 10 minutes
  • Conditioning Set
    • Uchikomi (30 seconds)
    • Pushups (30 seconds)
    • uchikomi (30 seconds)
    • Situps (30 seconds)
    • Uchikomi (30 seconds)
    • Leap frogs (30 seconds)
  • Taught beginner - 45 minutes
  • Standing randori (light intensity) - 15 minutes
Sunday, January 31, 2010
Uchikomi with Innertube - 4:15 p.m. - 5:00 p.m.
  • Alternating innertube pulls (50 reps)
  • O-soto-gari (50 reps)
  • Harai-goshi (50 reps)
  • O-uchi-gari (50 reps)
  • Ippon-seoinage (50 reps)
  • Sasae-tsurikomi-ashi (50 reps)
  • Tai-otoshi (50 reps)
  • Ken-ken O-soto-gari (50 reps)
  • Sode-tsurikomi-goshi (50 reps)
  • Off-lapel O-soto-gari (50 reps)
  • Seoi-otoshi (50 reps)
  • Total of 500 reps
Effort Grade:  B

Monday, February 1, 2010
Adult Judo Class - 7:30 p.m. - 9:00 p.m.
  • General warmup
  • Randori (light intensity - 15 minutes)
Tuesday, February 2, 2010
Weight Training Circuit - 2:00 p.m. - 2:45 p.m.
2 times through the following circuit performing each exercise for 1 minute with no rest in-between. Rested for a brief period after the 6th exercise in the second interval as someone was occupying the piece of equipment I needed.
  • Sat in steam sauna for 20 minutes before starting circuits
  • Hammer Curls (30 lbs X 25 reps each arm)
  • Leg Press (190 lbs X 50 reps)
  • Bench Press (190 lbs X 50 reps)
  • Hop On One Leg with Dumbbells (25 lbs X 50 reps each leg)
  • Shoulder Press (100 lbs X 35 reps)
  • Bench Stepups with Dumbbell (30 lbs X 12 reps each leg)
  • Pulley Machine Pulls Facing the Machine (like Judo sleeve pull) (50 lbs X 20 reps)
  • Pulley Machine Pushes Facing Away from the Machine (in a Tai-Otoshi stance) (50 lbs X 20 reps)
  • Leg Curls (110 lbs X 50 reps)
  • Reverse Pushups (tricep pushes) (body weight X 50 reps)
  • One Arm Dumbbell Snatch from Floor (40 lbs X 12 reps)
Effort Grade:  B

Wednesday, February 3, 2010
Adult Judo Class - 7:30 p.m. - 9:00 p.m.
  • General warmup
  • Taught 2 new beginners
  • Randori (20 minutes at light to medium intensity)


Friday, February 5, 2010
Interval Running on Treadmill - 7:00 p.m. - 7:30 p.m.
  • Ran 20 minutes
  • Ran 1 minute intervals at speed of 9, 10, 11, and 12 before starting over.
  • Right hip (non-surgical hip) hurt quite alot
  • Machine stated I ran 2.39 miles, but that can not be correct.
Mini Weight-Lifting Circuit - 7:30 p.m. - 7:45 p.m.
  • Leg Press (100 lbs, 30 reps)
  • Chest Press (100 lbs, 50 reps)
  • Calf Press (100 lbs, 30 reps)
  • Shoulder Press (100 lbs, 30 reps)
  • Bicep Curls (50 lbs, 20 reps)

Saturday, February 6, 2010
Interval Running on Treadmill - 7:15 p.m. - 7:35 p.m.
  • Ran 20 minutes
  • Ran 1 minute intervals at speed of 9, 10, 11, and 12 before starting over.
  • Right hip (non-surgical hip) felt quite a bit better.
  • Machine stated I ran 2.98 miles, but that can not be correct.
Body-weight Circuit - 7:35 p.m. - 7:45 p.m.
  • 30 squats
  • 30 pushups
  • 30 situps
  • 20 cable pulls (each arm)
  • 20 jumping lunges

Sunday, February 7, 2010
Drove back from Atlanta.

Monday, February 8, 2010
Adult Judo Class - 7:30 p.m. - 9:00 p.m.
  • Performed the following circuit 2 times. Each exercise was done for 45 seconds followed by a 15 second rest.
    • Box jumps (mats piled about 40" high)
    • Uchikomi w/ partner (O-soto-gari on first circuit, O-uchi-gari on second circuit)
    • Pushups
    • Uchikomi w/ innertube (Ippon-seoinage on first circuit, Tai-otoshi on second circuit)
  • Uchikomi w/ innertube
    • Tai-otoshi (25 left and 25 right)
    • Reaching O-soto-gari (25 left and 25 right)
  • Coached beginner on Kesa-gatame
  • Mat randori (10 minutes at medium intensity)
  • Standing randori (10 minutes at light intensity)

Tuesday, February 9, 2010
Worked from home. No opportunity to hit the gym at work.

Wednesday, February 10, 2010
Body Weight: 206.4 lbs. at 8:15 a.m.
Heavier Weight Training - 2:00 p.m. - 2:45 p.m.
Performed 4 sets of paired exercises (1 upper body followed by 1 lower body) continually without resting between sets or exercises
  • Bench Press (240 lbs X 12, 300 lbs X 12 X 3 sets)
  • Leg Press (220 lbx X 10, 270 lbs X 10, 320 lbs X 10, 370 lbs X 10)
  • Shoulder Press (110 lbs X 10, 140 lbs X 10, 150 lbs X 10, 160 lbs X 10)
  • Single Leg Extensions (50 lbs X 10 X 4 sets)
  • Lat Pulldown (126 lbs X 10, 146 lbs X 10, 156 lbs X 10 X 2 sets)
  • Calve Presses (220 lbs X 10, 270 lbs X 10 X 3 sets. Bounced for 20 reps at top after each set of 10)
  • Tricep Pressdowns (140 lbs X 10, 150 lbs X 10 X 3 sets)
  • Leg Curls (120 lbs X 10, 160 lbs X 10, 190 lbs X 10, 200 lbs X 10)
  • Dumbell Curls (30 lbs X 10 (preacher), 30 lbs X 10 (standing), 30 lbs X 7 (preacher), 30 lbs X 10 (standing))
Adult Judo Class - 7:30 p.m. - 9:00 p.m.
  • General warmup (Jogging, rotational exercises, 40 pushups, 40 situps, ukemi)
  • Taught 2 new beginners for the majority of the class
  • Standing randori (15 minutes at light to medium intensity)
  • Mat randori (5 minutes at light intensity)

Thursday, February 11, 2010
Body Weight: 207 lbs. at 7:55 a.m.
Interval Running on Treadmill - 1:30 p.m. - 2:30 p.m.
  • Sat in sauna for 20 minutes
  • Ran 21 minutes
  • Ran 4.5 circuits of running 1 minute at 11:20 min. pace, 1 min. at 10 min. pace, 1 min. at 8 min. pace, and 1 min. at 7 min pace before starting next circuit.
  • Ran a total of 2.18 miles.
  • Resurfaced hip hurt at 1.25 miles as usual, but the pain did not increase and I was able to continue.
  • Knees felt a little crickety, but did not feel bad after finishing.
  • Stretched legs for about 10 minutes.

Saturday, February 13, 2010
Weight Training Circuit - 2:45 p.m. - 3:45 p.m.
2 times through the following circuit performing each exercise for 1 minute with no rest in-between. Fantastic workout!!!
  • Sat in steam sauna for 20 minutes before starting circuits
  • Hammer Curls (30 lbs X 30 reps each arm)
  • Leg Press (190 lbs X 50 reps)
  • Bench Press (190 lbs X 50 reps)
  • Hop On One Leg with Dumbbells (25 lbs X 50 reps each leg)
  • Shoulder Press (110 lbs X 36 reps, 110 X 32 reps)
  • Bench Stepups with Dumbbell (30 lbs each hand X 12 reps each leg)
  • Pulley Machine Pulls Facing the Machine (like Judo sleeve pull) (50 lbs X 20 reps)
  • Pulley Machine Pushes Facing Away from the Machine (in a Tai-Otoshi stance) (50 lbs X 20 reps)
  • Leg Curls (110 lbs X 50 reps)
  • Reverse Pushups (tricep pushes) (body weight X 50 reps)
  • One Arm Dumbbell Snatch from Floor (40 lbs X 12 reps)
Effort Grade:  A

Monday, February 15, 2010
Body Weight: 209.4 lbs. at 7:50 a.m.
Heavier Weight Training - 1:45 p.m. - 2:30 p.m.
Performed 4 sets of paired exercises (1 upper body followed by 1 lower body) continually without resting between sets or exercises. Great workout!
  • Bench Press (240 lbs X 12, 300 lbs X 12 X 3 sets)
  • Leg Press (220 lbx X 10, 270 lbs X 10, 320 lbs X 10, 370 lbs X 10)
  • Shoulder Press (120 lbs X 10, 140 lbs X 10, 160 lbs X 10, 180 lbs X 10)
  • Single Leg Extensions (50 lbs X 10 X 4 sets)
  • Pulley Machine Pulls Facing the Machine (like Judo sleeve pull) (70 lbs X 10 X 4 sets)
  • Calve Presses (220 lbs X 10, 270 lbs X 10 X 3 sets. Bounced for 20 reps at top after each set of 10)
  • Tricep Pressdowns (140 lbs X 10, 150 lbs X 10 X 3 sets)
  • Leg Curls (120 lbs X 10, 160 lbs X 10, 180 lbs X 10, 200 lbs X 10)
  • Dumbell Curls (30 lbs X 10 (preacher), 35 lbs X 10 (preacher) X 2 sets, 40 lbs X 7 (standing))
  • Incline Situps (12) followed by decline leg raises (10)
Adult Judo Class - 7:30 p.m. - 9:00 p.m.
  • Uchikomi w/ innertube (50 O-soto-gari, 50 Tai-otoshi)
  • Static uchikomi w/ partner(Kenka-yotsu O-soto-gari - 20 reps)
  • Standing randori (25 minutes - medium intensity)
    • Got caught with Seoi-otoshi, didn't block with my hands trying to follow new rules
    • Throws that worked well - Kenka-yotsu O-soto-gari, Seoi-otoshi, Sasae-tsurikomi-ashi
    • Throws needing attention - O-uchi-gari, Okuri-ashi-harai
    • Conditioning felt good

Tuesday, February 16, 2010
Body Weight: 205.6 lbs. at 7:50 a.m.
Interval Running on Treadmill - 1:30 p.m. - 2:30 p.m.
  • Sat in sauna for 20 minutes
  • Ran 20 minutes
  • Ran 1 circuit (1 min. @ 11:30, 1 min. @ 10:00, 1 min. @ 8:00, 1 min. @ 7:00), 2 circuits (1 min. @ 11:00, 1 min. @ 9:30, 1 min. @ 8:00, 1 min. @ 7:00), stopped running mid-way of 4th circuit as resurfaced hip hurt (1 min. @ 11:00, 1 min. @ 9:30, 30 seconds @ 8:00), walked 1 minute, ran 1 min. @ 9:30, ran 1 min. @ 8:00, ran 1 min. @ 7:00
  • Ran a total of 2.12 miles.
  • Resurfaced hip hurt at 1.25 miles as usual.
  • Stretched legs for about 10 minutes.

Wednesday, February 17, 2010
Adult Judo Class - 7:30 p.m. - 9:00 p.m.
  • Warm-up (Agility running, rotational exercises, 20 pushups followed by 10 side-to-side pushups, 30 situps, leg raisers, ukemi)
  • Had class perform 3-person uchikomi, I could not participate
  • Taught basic turnover with uke on stomach
  • Standing randori (30 minutes - low to medium intensity), stayed 20 minutes after class to do more randori

Thursday, February 18, 2010
Heavier Weight Training - 2:30 p.m. - 3:30 p.m.
Performed 3 sets of paired exercises (1 upper body followed by 1 lower body) continually without resting between sets or exercises. I had started doing the weightlifting circuit training, but quickly realized that my body was not going to accept the demands of that at the time. My body was just too fatigued.
  • Bench Press (300 lbs X 12 X 3 sets)
  • Leg Press (270 lbs X 10, 320 lbs X 10, 370 lbs X 10)
  • Shoulder Press (140 lbs X 10, 160 lbs X 10, 180 lbs X 7)
  • Single Leg Extensions (50 lbs X 10 X 3 sets)
  • Lat Pulldowns (146 lbs X 10, 156 lbs X 10 X 2 sets)
  • Leg Curls (160 lbs X 10, 180 lbs X 10, 200 lbs X 10)
Performed uchikomi with an innertube wrapped around the steel bar that the adjustable pulley is mounted to on the universal machine.
  • O-soto-gari (50 reps, 25 left and 25 right)
  • Tai-otoshi (50 reps, 25 left and 25 right)

Sunday, February 21, 2010
Uchikomi with Innertube - 3:15 p.m. - 4:00 p.m.
  • O-soto-gari (50 reps)
  • Tai-otoshi (50 reps)
  • Harai-goshi (50 reps)
  • Off-the-grip O-uchi-gari (50 reps)
  • Ippon-seoinage (50 reps)
  • Sasae-tsurikomi-ashi (50 reps, intermittently faking to O-soto-gari)
  • Off-the-collar O-soto-gari (50 reps)
  • Kenka-yotsu O-soto-gari (50 reps)
  • Harai-goshi (50 reps again)
  • Off-the-sleeve Seoinage (50 reps, grap sleeve with both hands)
  • Total of 500 reps
  • Workout is not intense enough. Need to add an intensifier to this.

Monday, February 22, 2010
Body Weight: 205.6 lbs. at 8:10 a.m.
Heavier Weight Training - 2:45 p.m. - 3:45 p.m.
Performed 4 sets of paired exercises (1 upper body followed by 1 lower body) continually without resting between sets or exercises.
  • Bench Press (240 lbs X 12, 300 lbs X 12 X 3 sets)
  • Leg Press (220 lbx X 10, 270 lbs X 10, 320 lbs X 10, 370 lbs X 10)
  • Shoulder Press (130 lbs X 10, 150 lbs X 10, 170 lbs X 10, 180 lbs X 7)
  • Single Leg Extensions (50 lbs X 10 X 4 sets)
  • Pulley Machine Pulls Facing the Machine (like Judo sleeve pull) (70 lbs X 10, 80 lbs X 10 X 3 sets)
  • Calve Presses (220 lbs X 10, 270 lbs X 10 X 3 sets. Bounced for 20 reps at top after each set of 10)
  • Tricep Pressdowns (140 lbs X 10, 150 lbs X 10 X 3 sets)
  • Leg Curls (120 lbs X 10, 160 lbs X 10, 180 lbs X 10, 200 lbs X 10)
  • Dumbell Curls (30 lbs X 10 (preacher), 35 lbs X 10 (preacher), 40 lbs X 10 (preacher w/ help from other hand, 30 lbs X 10 (incline bench))
Adult Judo Class - 7:30 p.m. - 9:00 p.m.
  • Performed 2 sets of the following circuit without resting. Each station was performed for 45 seconds with a 15 second transition to the next station.
    • Rapid static uchikomi with partner
    • Pushups
    • Situp and throw ball against a wall
    • Rapid jumps over 18" obstacle
    • Rapid uchikomi with innertube
    • Box jumps with mats piled about 40" high
  • Standing randori (18 minutes at medium intensity)
    • Legs seemed a little dead. Maybe from the weightlifting workout earlier and the jumping drills
    • O-soto-gari and Harai-goshi worked well
    • Need to work on O-uchi-gari, Sasae-tsurikomi-ashi

Tuesday, February 23, 2010
Body Weight: 206.2 lbs. at 8:10 a.m.
Interval Running on Treadmill - 2:00 p.m. - 3:00 p.m.
  • Sat in sauna for 20 minutes
  • Ran 20 minutes
    • Walked for 2 minutes
    • Ran 1 min. @ 11:00, 1 min. @ 6:00, 1 min. @ 11:00, 1 min. @ 6:00
    • Walked for 1.5 minutes
    • Ran 30 seconds @ 11:00, 1 min. @ 6:00, 1 min. @ 11:00, 1 min. @ 6:00
    • Walked for 1.5 minutes
    • Ran 30 seconds @ 11:00, 1 min. @ 6:00, 1 min. @ 11:00, 1 min. @ 6:00
    • Walked for 1.5 minutes
    • Ran 30 seconds @ 11:00, 1 min. @ 6:00
    • Walked for 1 minute
    • Covered a total of 2.071 miles
  • Performed 50 reps of Tai-otoshi with innertube wrapped around a portion of the universal gym
  • Skipped rope for 500 reps (had to restart only once)
  • Stretched legs for about 10 minutes.
Wednesday, February 23, 2010
Adult Judo Class - 7:30 p.m. - 9:00 p.m.
  • General warmup (jogging with agility exercises, rotational exercises, 40 pushups, 30 situps, ukemi)
  • Showed Sankakyu turnover.
  • Worked with new beginner on Sankakyu, O-soto-gari, and Ippon-seoinage. Beginner seems very promising
  • Mat randori (10 minutes), Standing randori (10 minutes at low/medium intensity)

Saturday, February 27, 2010
Sgt. Major Mayfield's Open Championships - Jacksonville, NC
Body Weight: Weighed in at 95 kilos (209 lbs)
  • Masters Black Belt - Placed 1st
    • Just one other competitor
    • 1st Match - Threw opponent with Okuri-ashi-harai in < 5 seconds
    • 2nd Match - Threw opponent with O-soto-gari in about 1:30
  • Black Belt Heavyweight Division - Placed 1st
    • Four other competitors
    • Threw first opponent with Cross-lapel O-soto-gari in about 1 minute
    • Threw second opponent with Off-the-lapel Standing Seoinage in about 1:30
    • Threw third opponent with O-soto-gari (high grip) in about 3:00. Opponent was a physical specimen.
    • Threw fourth opponent with O-uchi-gari (only yuko). Countered opponent's drop seoinage attempt for wazari and held him down for the ippon in about 3:00 minutes
  • Need to work on the following:
    • Grip strength and arm endurance. The rest of my body was fine, but my arms were weary.
    • Explosive drive from calves. When performing O-uchi-gari, I didn't have a very good drive or quick hopping action.
    • Left sleeve pull and controlling the head better with my right hand when performing O-soto-gari.
    • Transition to mat work. I kind of took a break from mat work today in general

Monday, March 1, 2010
Body Weight: 209 lbs at 8:00 a.m.
Heavier Weight Training - 2:00 p.m. - 3:00 p.m.
Performed 4 sets of paired exercises (1 upper body followed by 1 lower body) continually without resting between sets or exercises. Tried to emphasize grip strength and forearm development without totally changing exercises.
  • Sat in sauna for 20 minutes to warm up
  • Bench Press (240 lbs X 12, 300 lbs X 12, 300 lbs X 15, 300 lbs X 16)
  • Leg Press (220 lbx X 10, 270 lbs X 10, 320 lbs X 10, 370 lbs X 10)
  • Shoulder Press (130 lbs X 10, 160 lbs X 10, 180 lbs X 10, 200 lbs X 10)
  • Single Leg Extensions (50 lbs X 10 X 4 sets)
  • Lat Pulldown using a thick towel wrapped through pull down attachment (126 lbs X 10 X 4 sets)
  • Calve Presses (220 lbs X 10, 270 lbs X 10 X 3 sets. Bounced for 20 reps at top after each set of 10)
  • Tricep Pressdowns using a thick towel wrapped through the attachment(120 lbs X 10 X 2 sets)
  • Overhead Tricep Presses using a thick towel wrapped through the attachment (100 lbs X 10 X 2 setx)
  • Leg Curls (120 lbs X 10, 160 lbs X 10, 180 lbs X 10, 210 lbs X 10)
  • Dumbell Hammer Curls using thick towel wrapped around it holding both ends in one hand (25 lbs X 10 X 4 sets
  • Two hand Curl on Adjustable Pulley with towel wrapped through leather strap attachment (120 lbs X 10)
  • Shoulder pulls (like in judo) with thick towel wrapped through leather strap attachment (70 lbs X 10)

Wednesday, March 3, 2010
Adult Judo Class - 7:30 p.m. - 9:00 p.m.
  • Warm-up (Agility running, rotational exercises, 40 pushups (10 close, 10 normal, 10 wide, 10 normal), 30 situps, ukemi)
  • Light uchikomi with injured uke (O-soto-gari and O-uchi-gari)
  • Taught O-uchi-gari throwing in opposite direction from classic technique
  • Taught roll to Juji-gatame with Uke in Tori's guard
  • Standing randori (20 minutes - low to medium intensity)

Thursday, March 4, 2010
Weight Training Circuit - 1:45 p.m. - 2:15 p.m.
2 times through the following circuit performing each exercise for 1 minute with no rest in-between. ** Thought about doing another circuit, but did not have time before I had to attend a meeting.
  • Hammer Curls (30 lbs X 25 reps each arm)
  • Leg Press (190 lbs X 50 reps)
  • Bench Press (190 lbs X 50 reps)
  • Hop On One Leg with Dumbbells (25 lbs X 50 reps each leg)
  • Shoulder Press (110 lbs X 34 reps, 110 lbs X 32 reps)
  • Bench Stepups with Dumbbell (30 lbs X 12 reps each leg)
  • Pulley Machine Pulls Facing the Machine (like Judo sleeve pull) (50 lbs X 20 reps)
  • Pulley Machine Pushes Facing Away from the Machine (in a Tai-Otoshi stance) (50 lbs X 20 reps)
  • Leg Curls (110 lbs X 50 reps)
  • Reverse Pushups (tricep pushes) (body weight X 50 reps)
  • One Arm Dumbbell Snatch from Floor (40 lbs X 12 reps)
Effort Grade:  A

Monday, March 8, 2010
Body Weight: 207.8 lbs at 8:00 a.m.
Heavier Weight Training - 1:30 p.m. - 2:30 p.m.
Performed 4 sets of paired exercises (1 upper body followed by 1 lower body) continually without resting between sets or exercises. Tried to emphasize grip strength and forearm development without totally changing exercises.
  • Sat in sauna for 20 minutes to warm up
  • Bench Press (240 lbs X 15, 300 lbs X 15, 300 lbs X 15, 300 lbs X 16)
  • Leg Press (220 lbx X 10, 270 lbs X 10, 320 lbs X 10, 370 lbs X 10)
  • Shoulder Press (130 lbs X 10, 160 lbs X 10, 180 lbs X 10, 200 lbs X 10)
  • Single Leg Extensions (50 lbs X 10 X 4 sets)
  • Lat Pulldown using a thick towel wrapped through pull down attachment (126 lbs X 10 X 4 sets)
  • Calve Presses (220 lbs X 10, 270 lbs X 10 X 3 sets. Bounced for 20 reps at top after each set of 10)
  • Tricep Pressdowns using a thick towel wrapped through the attachment(120 lbs X 10 X 3 sets)
  • Overhead Tricep Presses using a thick towel wrapped through the attachment (120 lbs X 10)
  • Leg Curls (120 lbs X 10, 160 lbs X 10, 180 lbs X 10, 210 lbs X 10)
  • Dumbell Curls (30 lbs X 10 X 3 sets followed by 25 lbs Hammer Curls X 5 reps with thick towel wrapped around)
Adult Judo Class - 7:30 p.m. - 9:00 p.m.
  • Warm-up (Agility running, rotational exercises, 40 pushups (10 close, 10 normal, 10 wide, 10 normal), 30 situps, ukemi)
  • Taught two new beginners O-soto-gari and Ippon-Seoinage
  • Mat randori (10 minutes - low intensity)
  • Standing randori (20 minutes - low to medium intensity)

Tuesday, March 9, 2010
Body Weight: 206.8 lbs at 8:00 a.m.
Sprint Training - 1:40 p.m. - 2:20 p.m.
  • Ran 8 half-lap sprints around quarter mile track at local high school. Walked half-lap in-between each sprint.
  • Skipped rope for 445 repititions. Wanted to skip 500 repititions but interrupted by high school kids.
Effort Grade:  B+

Wednesday, March 10, 2010
Adult Judo Class - 7:30 p.m. - 9:00 p.m.
  • Light moving uchikomi to warm-up
  • Monitored students doing static uchikomi
  • Taught Sankaku turnover with uke on stomach.
  • Taught how to make space using elbow against uke's head in order to obtain choke from the rear.
  • Mat randori (10 minutes - very light intensity)
  • Standing randori (10 minutes - light intensity)
Thursday, March 11, 2010
Body Weight: 207.4 lbs at 8:00 a.m.
Heavier Weight Training - 1:40 p.m. - 2:30 p.m.
Performed 4 sets of paired exercises (1 upper body followed by 1 lower body) continually without resting between sets or exercises. Tried to emphasize grip strength and forearm development without totally changing exercises.
  • Bench Press (240 lbs X 15, 300 lbs X 15, 300 lbs X 15, 300 lbs X 17)
  • Leg Press (220 lbx X 10, 270 lbs X 10, 320 lbs X 10, 370 lbs X 10) - Left knee very sore from sprint training.
  • Shoulder Press (130 lbs X 10, 160 lbs X 10, 180 lbs X 10, 200 lbs X 10)
  • Single Leg Extensions (50 lbs X 10 X 4 sets)
  • Lat Pulldown using a thick towel wrapped through pull down attachment (126 lbs X 10 X 4 sets)
  • Calve Presses (220 lbs X 10, 270 lbs X 10 X 3 sets. Bounced for 20 reps at top after each set of 10)
  • Tricep Pressdowns using a thick towel wrapped through the attachment(120 lbs X 10 X 2 sets)
  • Overhead Tricep Presses using a thick towel wrapped through the attachment (120 lbs X 10 X 2 sets)
  • Leg Curls (120 lbs X 10, 160 lbs X 10, 180 lbs X 10, 210 lbs X 10)
  • Dumbell Preacher Curls (30 lbs X 10 X 4 sets followed by 25 lbs Hammer Curls X 8 reps with thick towel wrapped around)
  • Tsurite (lapel) Pulls with thick towel wrapped through pulley attachment (30 lbs X 10 reps X 1 set)
  • Hikite (sleeve) Pulls with thick towel wrapped through pulley attachment (60 lbs X 10 reps X 1 set)

Friday, March 12, 2010
Adult Judo Class in Greensboro - 6:30 p.m. - 8:30 p.m.
  • Medium intensity warm-ups
  • Static uchikomi - 15 minutes
  • Standing Randori - 5 different partners - about 25 minutes - medium to high intensity
  • Mat Randori - 2 different partners - about 15 minutes - medium intensity
  • Showed turn-over into Kata-ha-jime

Sunday, March 14, 2010
Cut and Moved Fallen Trees - 1:00 p.m. - 7:00 p.m.

Monday, March 15, 2010
Adult Judo Class - 7:30 p.m. - 9:00 p.m.
  • Kumi-kata drills to warm up
  • Static uchikomi (20 minutes)
  • Standing randori (20 minutes - medium intensity)

Wednesday, March 17, 2010
Adult Judo Class - 7:30 p.m. - 9:00 p.m.
  • Static uchikomi (30 minutes)
  • Taught O-uchi-gari to O-soto-gari combination
  • Mat randori (10 minutes - light intensity)
  • Standing randori (10 minutes - light intensity)

Thursday, March 18, 2010
Heavier Weight Training - 2:00 p.m. - 3:00 p.m.
Performed 4 sets of paired exercises (1 upper body followed by 1 lower body) continually without resting between sets or exercises. Tried to emphasize grip strength and forearm development without totally changing exercises.
  • Sat in sauna for 25 minutes
  • Bench Press (240 lbs X 15, 300 lbs X 15, 300 lbs X 15, 300 lbs X 15)
  • Leg Press (220 lbx X 10, 270 lbs X 10, 320 lbs X 10, 370 lbs X 10)
  • Shoulder Press (130 lbs X 10, 160 lbs X 10, 180 lbs X 10, 200 lbs X 10)
  • Single Leg Extensions (50 lbs X 10 X 4 sets)
  • Lat Pulldown using a thick towel wrapped through pull down attachment (126 lbs X 10 X 4 sets)
  • Calve Presses (220 lbs X 10, 270 lbs X 10 . Bounced for 20 reps at top after each set of 10)
  • Leg Curls (120 lbs X 10, 160 lbs X 10, 180 lbs X 10, 210 lbs X 10)

Saturday, March 20, 2010
Uchikomi with innertube - 12:30 p.m. - 1:30 p.m.
  • O-soto-gari (50 reps)
  • Tai-otoshi (50 reps)
  • Harai-goshi (50 reps)
  • O-uchi-gari (50 reps)
  • O-soto-gari (same side sleeve and lapel) (50 reps)
  • Seoi-otoshi (fake pulling sleeve and lapel inside first) (50 reps)
  • 300 total reps

Sunday, March 21, 2010
Body Weight: 207.4 lbs at 9:30 a.m.
Uchikomi with Innertube - 1:00 p.m. - 2:00 p.m.
  • Between each set of 50 reps, jogged down driveway hill and sprinted back up. Used as an intensifier.
  • O-soto-gari (50 reps)
  • Tai-otoshi (50 reps)
  • Harai-goshi (50 reps)
  • O-uchi-gari (50 reps)
  • O-soto-gari (same side sleeve and lapel) (50 reps)
  • Seoi-otoshi (fake pulling sleeve and lapel inside first) (50 reps)
  • O-soto-gari (kenka-yotsu, hopping) (50 reps)
  • Morote-seoinage (50 reps)
  • Off-the-lapel opposite side O-soto-gari (50 reps)
  • Sasae-tsurikomi-ashi (50 reps)
  • Total of 500 reps
  • Running total = 2,120 reps
  • Pulled bodyweight up from a prone position and lowered back down with thick rope (10 reps)

Monday, March 22, 2010
Body Weight: 206.6 lbs at 7:10 a.m.
Adult Judo Class - 7:30 p.m. - 9:00 p.m.
  • Hopping Uchikomi Drills (O-uchi-gari, O-uchi-gari to O-soto-gari, O-uchi-gari to Ko-uchi-gari, O-uchi-gari to Ko-uchi-gari to Uchi-mata
  • Static uchikomi (20 minutes)
    • O-uchi-gari to O-soto-gari
    • Sleeve and same side lapel O-soto-gari
    • Two hands on lapel O-soto-gari
    • Sleev and same side lapel Seoi-otoshi
  • Standing randori (25 minutes, 5 different partners - medium intensity)

Tuesday, March 23, 2010
Weight Training Circuit - 1:00 p.m. - 2:00 p.m.
Body Weight: 205.2 lbs at 7:10 a.m.
2 times through the following circuit performing each exercise for 1 minute with no rest in-between. ** Could have done another circuit, but did not have the time.
  • Hammer Curls (30 lbs X 25 reps each arm)
  • Leg Press (190 lbs X 50 reps)
  • Bench Press (150 lbs X 50 reps, 200 lbs X 50 reps)
  • Hop On One Leg with Dumbbells (25 lbs X 50 reps each leg)
  • Shoulder Press (110 lbs X 42 reps, 110 lbs X 32 reps)
  • Bench Stepups with Dumbbell (30 lbs X 12 reps each leg)
  • Pulley Machine Pulls Facing the Machine (like Judo sleeve pull) (60 lbs X 25 reps)
  • Pulley Machine Pushes Facing Away from the Machine (in a Tai-Otoshi stance) (60 lbs X 20 reps)
  • Leg Curls (110 lbs X 50 reps)
  • Reverse Pushups (tricep pushes) (body weight X 50 reps)
  • One Arm Dumbbell Snatch from Floor (40 lbs X 12 reps)
Effort Grade:  A

Wednesday, March 24, 2010
Adult Judo Class - 6:45 p.m. - 9:00 p.m.
  • Performed very light moving uchikomi with Leon for 20 minutes.
  • Performed static uchikomi with partner prior to start of formal judo class
    • O-soto-gari (20 reps, 10 left, 10 right)
    • Kenka-yotsu O-soto-gari (20 reps)
    • Same side lapel and sleeve O-soto-gari (20 reps)
    • O-uchi-gari to O-soto-gari (20 reps)
    • Left lapel, right arm over top O-soto-gari (20 reps)
    • Same side lapel and sleeve Seoi-otoshi (20 reps)
    • Running total of uchikomi = 2,240
  • Standing randori (20 minutes, medium intensity)

Thursday, March 25, 2010
Uchikomi with Innertube on a tree in woods where I work - 2:00 p.m. - 3:00 p.m.
  • O-soto-gari (50 reps)
  • Tai-otoshi (50 reps)
  • Harai-goshi (50 reps)
  • O-uchi-gari (50 reps)
  • O-soto-gari (same side sleeve and lapel) (50 reps)
  • Seoi-otoshi (fake pulling sleeve and lapel inside first) (50 reps)
  • O-soto-gari (kenka-yotsu, hopping) (50 reps)
  • Morote-seoinage (50 reps)
  • Off-the-lapel opposite side O-soto-gari (50 reps)
  • Sasae-tsurikomi-ashi (50 reps)
  • Total of 500 reps
  • Running total of uchikomi = 2,740 reps

Saturday, March 27, 2010
Body Weight: 206 lbs at 10:00 a.m.
Judo Tournament in Oxford, NC
  • Masters Black Belt - Placed 1st
    • Two other competitors
    • Threw first opponent with O-soto-gari for wazari, then off-the-lapel split-legged seoinage for ippon
    • Threw second opponent with Harai-makikomi
  • Black Belt Heavyweight Division - Placed 1st
    • Just one other competitor
    • 1st match - Threw opponent with harai-goshi so hard that he over-rotated and landed on his stomach, later threw him with off-the-lapel split-legged seoinage for ippon
    • 2nd match - Threw opponent with okuri-ashi-harai in 7 seconds
  • Need to work on the following:
    • Grip strength and arm endurance. Wasn't bad, but need to work on it more.
    • Explosive drive from calves. When performing O-uchi-gari, I didn't have a very good drive or quick hopping action.

Sunday, March 28, 2010
Uchikomi with Innertube - 5:00 p.m. - 6:00 p.m.
  • O-soto-gari (50 reps)
  • Tai-otoshi (50 reps)
  • Harai-goshi (50 reps)
  • O-uchi-gari (50 reps)
  • Kenka-yotsu O-soto-gari (50 reps)
  • Ippon-seoinage (50 reps)
  • Same side sleeve and lapel O-soto-gari (50 reps)
  • Sasae-tsurikomi-ashi (50 reps)
  • Off-the-lapel opposite side O-soto-gari (50 reps)
  • Split-legged Seoi-otoshi (fake with foot tap first) (50 reps)
  • Total of 500 reps
  • Running total of uchikomi = 3,240 reps
  • Pulled bodyweight up from a prone position and lowered back down with thick rope (12 reps)

Monday, March 29, 2010
Body Weight: 206.4 lbs at 7:15 a.m.
Adult Judo Class - 7:30 p.m. - 9:00 p.m.
  • Uchikomi with Innertube
    • O-soto-gari (50 reps)
    • Harai-goshi (50 reps)
    • Running total of uchikomi - 3,340 reps
  • Standing randori (20 minutes - light intensity)

Tuesday, March 30, 2010
Heavier Weight Training - 2:00 p.m. - 3:00 p.m.
Performed 4 sets of paired exercises (1 upper body followed by 1 lower body) continually without resting between sets or exercises. Tried to emphasize grip strength and forearm development without totally changing exercises.
  • Sat in sauna for 25 minutes
  • Bench Press (240 lbs X 15, 300 lbs X 15, 300 lbs X 15, 300 lbs X 18)
  • Leg Press (220 lbx X 10, 270 lbs X 10, 320 lbs X 10, 370 lbs X 10)
  • Shoulder Press (130 lbs X 10, 160 lbs X 10, 180 lbs X 10, 200 lbs X 10)
  • Single Leg Extensions (50 lbs X 10 X 4 sets)
  • Lat Pulldown using a thick towel wrapped through pull down attachment (126 lbs X 10, 136 lbs X 10 X 3 sets)
  • Calve Presses (220 lbs X 10, 270 lbs X 10 X 3 sets. Bounced for 20 reps at top after each set of 10)
  • Leg Curls (130 lbs X 10, 160 lbs X 10, 180 lbs X 10, 210 lbs X 10)
  • Dumbell Curls (Preacher - 30 lbs X 10, Standing - 40 lbs X 10 X 3 sets)
  • Tricep Pressdowns using thick towel (120 lbs X 10, 130 lbs X 10 X 3 sets)

Wednesday, March 31, 2010
Adult Judo Class - 6:45 p.m. - 9:00 p.m.
  • Performed static uchikomi with partner prior to start of formal judo class
    • O-soto-gari (20 reps)
    • Kenka-yotsu O-soto-gari (20 reps) with partner supplying heavy resistance
    • Double-motion Tai-otoshi (20 reps)
    • Harai-goshi (20 reps)
    • Wrong-sided O-uchi-gari (20 reps) with partner supplying heavy resistance
    • O-uchi-gari to O-soto-gari (20 reps)
    • Running total of uchikomi = 3,460
  • Mat randori (10 minutes, light intensity)
  • Standing randori (20 minutes, light to medium intensity)

Friday, April 2, 2010
Uchikomi with Innertube - 6:00 p.m. - 7:00 p.m.
  • O-soto-gari (100 reps)
  • Tai-otoshi (50 reps)
  • Harai-goshi (100 reps)
  • O-uchi-gari (50 reps)
  • Kenka-yotsu O-soto-gari (50 reps)
  • Ippon-seoinage (50 reps)
  • Same side sleeve and lapel O-soto-gari (50 reps)
  • Sasae-tsurikomi-ashi (50 reps)
  • Off-the-lapel opposite side O-soto-gari (50 reps)
  • Split-legged Seoi-otoshi (fake with foot tap first) (50 reps)
  • Total of 600 reps
  • Running total of uchikomi = 4,060 reps
  • Ran down driveway hill and sprinted back up after each 50 reps of uchikomi - 12 sprints in total.

Monday, April 5, 2010
Uchikomi with Innertube - 12:00 p.m. - 1:00 p.m.
  • O-soto-gari (50 reps)
  • Tai-otoshi (50 reps)
  • Harai-goshi (50 reps)
  • O-uchi-gari (50 reps)
  • Kenka-yotsu O-soto-gari (50 reps)
  • Ippon-seoinage (50 reps)
  • Same side sleeve and lapel O-soto-gari (50 reps)
  • Sasae-tsurikomi-ashi (50 reps)
  • Off-the-lapel opposite side O-soto-gari (50 reps)
  • Off-the-grip Tai-otoshi (50 reps)
  • Total of 500 reps
  • Running total of uchikomi = 4,560 reps
Adult Judo Class - 7:30 p.m. - 9:00 p.m.
  • Static uchikomi
    • O-soto-gari (20 reps)
    • Harai-goshi (20 reps)
    • Double-motion Tai-otoshi (20 reps)
    • Wrong-sided O-uchi-gari (10 reps)
    • Running total of uchikomi - 4,630 reps
  • Mat randori (10 minutes, light intensity)
  • Standing randori (20 minutes, light to medium intensity)

Wednesday, April 7, 2010
Weight Training Circuit - 10:15 a.m. - 11:15 a.m.
3 times through the following circuit performing each exercise for 1 minute with no rest in-between. This was the first time I ever got through 3 rotations of this circuit. Did this at the old dojo gym with different weight equipment than usual.
  • Hammer Curls (30 lbs X 25 reps each arm)
  • Leg Press (??? lbs X 50 reps)
  • Bench Press - free weights (115 lbs X 50 reps X 2 sets, 115 lbs X 40 reps)
  • Hop On One Leg with Dumbbells (25 lbs X 50 reps each leg)
  • Shoulder Press (??? lbs X 36 reps X 2 sets, ??? lbs X 32 reps)
  • Bench Stepups with Dumbbell (30 lbs X 12 reps each leg)
  • Pulley Machine Pulls Facing the Machine (like Judo sleeve pull) (60 lbs X 25 reps)
  • Pulley Machine Pushes Facing Away from the Machine (in a Tai-Otoshi stance) (60 lbs X 20 reps)
  • Leg Curls (??? lbs X 50 reps)
  • Reverse Pushups (tricep pushes) (body weight X 50 reps)
  • One Arm Dumbbell Snatch from Floor (40 lbs X 12 reps)
Effort Grade:  A
Adult Judo Class - 7:30 p.m. - 9:00 p.m.
  • We had 5 visitors from the Statesville club
  • Taught De-ashi-harai and Okuri-ashi-harai
  • Standing randori (30 minutes - light to medium intensity)

Thursday, April 8, 2010
Body Weight: 204.8 lbs at 7:15 a.m.
Uchikomi with Innertube - 2:00 p.m. - 3:00 p.m. in woods at work. Rained out at 400 reps.
  • O-soto-gari (50 reps)
  • Tai-otoshi (50 reps)
  • Harai-goshi (50 reps)
  • O-uchi-gari (50 reps)
  • Kenka-yotsu O-soto-gari (50 reps)
  • Ippon-seoinage (50 reps)
  • Sasae-tsurikomi-ashi (50 reps)
  • Tap foot to Seoi-otoshi (50 reps)
  • Total of 400 reps
  • Running total of uchikomi = 5,030 reps

Friday, April 9, 2010
Body Weight: 206.8 lbs at 7:15 a.m.
Uchikomi with Innertube - 6:00 p.m. - 7:00 p.m.
  • O-soto-gari (50 reps)
  • Tai-otoshi (50 reps)
  • Harai-goshi (50 reps)
  • O-uchi-gari (50 reps)
  • Kenka-yotsu O-soto-gari (50 reps)
  • Ippon-seoinage (50 reps)
  • Sasae-tsurikomi-ashi (50 reps)
  • Tap foot to Seoi-otoshi (50 reps)
  • Off-the-lapel Opposite-side O-soto-gari (50 reps)
  • Same side sleeve and lapel O-soto-gari (50 reps)
  • Total of 500 reps
  • Running total of uchikomi = 5,530 reps
  • Ran down driveway hill and sprinted back up after each 50 reps of uchikomi - 10 sprints in total.
  • Pulled bodyweight up from a prone position and lowered back down with thick rope (15 reps)
Body Weight: 203 lbs at 7:15 p.m.

Saturday, April 10, 2010
Body Weight: 203 lbs at 9:15 a.m.
Worked all day outside

Sunday, April 11, 2010
Body Weight: 202.4 lbs at 9:15 a.m.
Worked all day outside fixing road (digging up gravel, slinging a pick and mattick, etc.)
Skipped Rope - 8:30 p.m. - 8:40 p.m.
  • Skipped 1000 reps
  • Stretched legs a little

Monday, April 12, 2010
Body Weight: 201.8 lbs at 7:10 a.m.
Heavier Weight Training - 1:00 p.m. - 2:00 p.m.
Performed 4 sets of paired exercises (1 upper body followed by 1 lower body) continually without resting between sets or exercises. Tried to emphasize grip strength and forearm development without totally changing exercises.
  • Sat in sauna for 10 minutes
  • Bench Press (240 lbs X 15, 300 lbs X 15, 300 lbs X 15, 300 lbs X 15)
  • Leg Press (220 lbx X 10, 270 lbs X 10, 320 lbs X 10, 370 lbs X 10)
  • Shoulder Press (130 lbs X 10, 160 lbs X 10, 180 lbs X 10, 200 lbs X 9)
  • Single Leg Extensions (50 lbs X 10 X 4 sets)
  • Lat Pulldown using a thick towel wrapped through pull down attachment (126 lbs X 10, 136 lbs X 10 X 3 sets)
  • Calve Presses (220 lbs X 10, 270 lbs X 10 X 3 sets. Bounced for 20 reps at top after each set of 10)
  • Leg Curls (130 lbs X 10, 160 lbs X 10, 180 lbs X 10, 210 lbs X 10)
  • Dumbell Curls (Preacher - 30 lbs X 10, Preacher - 35 lbs X 10 X 2 sets, Incline - 35 lbs X 10)
  • Tricep Pressdowns using thick towel (Normal - 130 lbs X 10 X 2 sets, Overhead - 130 lbs X 10 X 2 sets)
Adult Judo Class - 7:30 p.m. - 9:00 p.m.
  • Moving uchikomi walking back and forth across dojo
    • O-soto-gari
    • Two hands on lapel Seoinage
    • O-uchi-gari to O-soto-gari
    • De-ashi-harai
    • Okuri-ashi-harai
    • Harai-goshi
    • Sleeve and same side collar O-soto-gari
  • Static uchikomi
    • Harai-goshi against resistance
    • Wrong-sided O-soto-gari against resistance
    • Ken-ken O-soto-gari against resistance
    • Split-legged Seoinage
  • Mat randori (10 minutes, light to medium intensity)
  • Standing randori (20 minutes, 3 separate partners, light to heavy intensity)

Tuesday, April 13, 2010
Body Weight: 199.8 lbs at 7:10 a.m.
Had a meeting with the president of my company during lunch. Therefore, no opportunity to workout during lunch.

Wednesday, April 14, 2010
Body Weight: 202.8 lbs at 7:10 a.m.
Adult Judo Class - 6:30 p.m. - 9:00 p.m.
  • Static uchikomi
    • O-soto-gari (20 reps)
    • O-uchi-gari (20 reps)
    • Off-lapel Seoinage (20 reps)
    • Harai-goshi against resistance (20 reps)
    • O-uchi-gari to O-soto-gari (20 reps)
    • Off-the-grip Tai-otoshi (20 reps)
    • Two hands on same lapel O-soto-gari (20 reps)
    • Running total of uchikomi - 5,670 reps
  • Nagekomi (Throwing Practice)
    • Harai-goshi (5 throws)
    • Two hands on same lapel Seoinage (5 throws)
    • O-uchi-gari to O-soto-gari (5 throws)
  • Mat randori (10 minutes, light intensity)
  • Standing randori (20 minutes, light to medium intensity)

Thursday, April 15, 2010
Body Weight: 203 lbs at 7:10 a.m.
Weight Training Circuit - 1:45 p.m. - 2:45 p.m.
3 times through the following circuit performing each exercise for 1 minute with no rest in-between. On the first circuit, my legs were very very tired. I was doubting whether my legs would last for 2 circuits much less 3 circuits. However, I just kept pushing through it and my legs actually felt less tired on the 2nd and 3rd circuits.
  • Hammer Curls (30 lbs X 30 reps each arm)
  • Leg Press (190 lbs X 50 reps)
  • Bench Press (190 lbs X 50 reps)
  • Hop On One Leg with Dumbbells (25 lbs X 50 reps each leg)
  • Shoulder Press (110 lbs X 34 reps, 110 lbs X 32 reps, 110 lbs X 29 reps)
  • Bench Stepups with Dumbbell (30 lbs in each hand X 12 reps each leg)
  • Pulley Machine Pulls Facing the Machine (like Judo sleeve pull) (60 lbs X 25 reps)
  • Pulley Machine Pushes Facing Away from the Machine (in a Tai-Otoshi stance) (60 lbs X 20 reps)
  • Leg Curls (110 lbs X 50 reps)
  • Reverse Pushups (tricep pushes) (body weight X 50 reps)
  • One Arm Dumbbell Snatch from Floor (40 lbs X 12 reps)
Effort Grade:  A+

Friday, April 16, 2010
Body Weight: 203.4 lbs at 8:15 a.m.
Uchikomi with Innertube - 6:00 p.m. - 7:00 p.m.
  • O-soto-gari (50 reps)
  • Tai-otoshi (50 reps)
  • Harai-goshi (50 reps)
  • O-uchi-gari (50 reps)
  • Kenka-yotsu O-soto-gari (50 reps)
  • Ippon-seoinage (50 reps)
  • Sasae-tsurikomi-ashi (50 reps)
  • Seoi-otoshi (50 reps)
  • Off-the-lapel Opposite-side O-soto-gari (50 reps)
  • Same side sleeve and lapel O-soto-gari (50 reps)
  • Total of 500 reps
  • Running total of uchikomi = 6.170 reps
  • Ran down driveway hill and sprinted back up after each 50 reps of uchikomi - 10 sprints in total.
  • Pulled bodyweight up from a prone position and lowered back down with thick rope (20 reps)
Body Weight: 200 lbs at 7:15 p.m.

Saturday, April 17, 2010
Body Weight: 201.4 lbs at 8:15 a.m.
Worked outside all day in preparation for son's first communion.

Sunday, April 18, 2010
Body Weight: 201.8 lbs at 8:15 a.m.
Worked outside much of the day and celebrated son's first communion.

Monday, April 19, 2010
Body Weight: 202.8 lbs at 7:10 a.m.
Heavier Weight Training - 2:00 p.m. - 3:00 p.m.
Performed 4 sets of paired exercises (1 upper body followed by 1 lower body) continually without resting between sets or exercises. Tried to emphasize grip strength and forearm development without totally changing exercises.
  • Sat in sauna for 20 minutes
  • Bench Press (240 lbs X 15, 300 lbs X 15, 300 lbs X 15, 300 lbs X 15)
  • Leg Press (220 lbx X 10, 270 lbs X 10, 320 lbs X 10, 370 lbs X 10)
  • Shoulder Press (130 lbs X 10, 160 lbs X 10, 180 lbs X 10, 200 lbs X 8)
  • Single Leg Extensions (50 lbs X 10 X 4 sets)
  • Lat Pulldown using a thick towel wrapped through pull down attachment (126 lbs X 10, 136 lbs X 10 X 3 sets)
  • Calve Presses (220 lbs X 10, 270 lbs X 10 X 3 sets. Bounced for 20 reps at top after each set of 10)
  • Leg Curls (130 lbs X 10, 160 lbs X 10, 180 lbs X 10, 210 lbs X 10)
  • Dumbell Curls (Preacher - 30 lbs X 10, Preacher - 35 lbs X 10, 35 lbs X 8)
  • Tricep Pressdowns using thick towel (Normal - 130 lbs X 10 X 2 sets, Overhead - 130 lbs X 10)
Adult Judo Class - 7:30 p.m. - 9:00 p.m.
  • Moving uchikomi walking back and forth across dojo
    • O-soto-gari
    • Two hands on lapel Seoinage
    • O-uchi-gari to O-soto-gari
    • De-ashi-harai
    • Okuri-ashi-harai
    • Harai-goshi
    • Sleeve and same side collar O-soto-gari
    • Harai-tsurikomi-ashi
    • Tai-otoshi
  • Static uchikomi
    • Ken-ken O-soto-gari against resistance (20 reps)
  • Nagekomi (throwing practice)
    • Harai-goshi - 5 reps
    • Ken-ken O-soto-gari - 5 reps
  • Mat randori (10 minutes, light intensity)
  • Standing randori (20 minutes, light intensity)

Tuesday, April 20, 2010
Body Weight: 200.8 lbs at 6:50 a.m.
Uchikomi with Innertube - 3:00 p.m. - 4:00 p.m.
  • O-soto-gari (50 reps)
  • Tai-otoshi (50 reps)
  • Harai-goshi (50 reps)
  • O-uchi-gari (50 reps)
  • Kenka-yotsu O-soto-gari (50 reps)
  • Ippon-seoinage (50 reps)
  • Sasae-tsurikomi-ashi (50 reps)
  • Off-the-lapel Opposite-side O-soto-gari (50 reps)
  • Same side sleeve and lapel O-soto-gari (50 reps)
  • Off-the-grip Tai-otoshi (50 reps)
  • Total of 500 reps
  • Running total of uchikomi = 6.670 reps
  • Ran down driveway hill and sprinted back up after each 50 reps of uchikomi - 10 sprints in total.
  • Pulled bodyweight up from a prone position and lowered back down with thick rope (20 reps)

Wednesday, April 21, 2010
Body Weight: 201.6 lbs at 7:00 a.m.
Interval Running on Treadmill - 1:00 p.m. - 1:30 p.m.
  • Walked 1 minute
  • Ran 1 minute at 11 min. pace, 9 min. pace, 8 min. pace, and 7 min. pace
  • Ran 1 minute at 11 min. pace, 9 min. pace, 8 min. pace, and 7 min. pace
  • Ran 1 minute at 11 min. pace, 9 min. pace, 8 min. pace, and 7 min. pace
  • Ran 1 minute at 11 min. pace, 9 min. pace, 8 min. pace, and 7 min. pace
  • Ran 1 minute at 10.5 min. pace, 8.5 min. pace, and 6.5 min. pace
  • Walked 4 minutes.
  • Went 2.283 miles in 20 minutes including the first minute of walking
  • Went 2.460 miles in total including last 4 minutes of walking
  • Did a couple of minutes of stretching for my legs
  • Resurfaced hip hurt a little bit but nothing major
  • I did not breathe heavily throughout the whole run
Adult Judo Class - 6:45 p.m. - 9:10 p.m.
  • Light uchikomi with Leon - 10 minutes
    • O-soto-gari (20 reps)
    • O-uchi-gari (20 reps)
    • Kenka-yotsu O-soto-gari against resistance (20 reps)
  • Static uchikomi
    • Kenka-yotsu O-soto-gari against resistance (20 reps)
    • Both hands on one lapel O-soto-gari against resistance (20 reps)
    • Wrong-sided O-uchi-gari against resistance (20 reps)
    • Harai-goshi against resistance (20 reps)
    • Fake Sasae-tsurikomi-ashi to O-soto-gari (20 reps)
    • Fake O-soto-gari to Sasae-tsurikomi-ashi against resistance to Okuri-ashi-harai (20 reps)
    • Two hands on sleeve Seoinage (20 reps)
    • Wrap opponents torso with arms and do Harai-tsurikomi-ashi, Tani-otoshi, or Ura-nage (20 reps)
    • Running total of uchikomi = 6.890 reps
  • Taught Off-the-lapel-grip O-uchi-gari
  • Standing randori with transition to mat (light to heavy intensity) - 25 minutes

Thursday, April 22, 2010
Body Weight: 200.2 lbs at 7:00 a.m.
Heavier Weight Training - 1:00 p.m. - 2:00 p.m.
Performed 3 sets of paired exercises (1 upper body followed by 1 lower body) continually without resting between sets or exercises. Body felt weak today and I was a little short on time. So, opted for 3 sets instead of 4 sets.
  • Bench Press (240 lbs X 15, 300 lbs X 15, 300 lbs X 15
  • Leg Press (220 lbx X 10, 320 lbs X 10, 370 lbs X 10)
  • Shoulder Press (130 lbs X 10, 180 lbs X 10, 200 lbs X 8)
  • Single Leg Extensions (50 lbs X 10 X 3 sets)
  • Lat Pulldown using a thick towel wrapped through pull down attachment (126 lbs X 10, 136 lbs X 10 X 2 sets)
  • Calve Presses (220 lbs X 10, 270 lbs X 10 X 2 sets. Bounced for 20 reps at top after each set of 10)
  • Leg Curls (130 lbs X 10, 180 lbs X 10, 210 lbs X 10)
  • Dumbell Curls (Preacher - 30 lbs X 10, 35 lbs X 10 X 2 sets)
  • Tricep Pressdowns using thick towel (130 lbs X 10 X 3 sets)

Friday, April 23, 2010
My Birthday - Celebrated at night by going to Bonefish Grill. Collectively ate too much!

Saturday, April 24, 2010
Body Weight: 203.4 lbs at 11:00 a.m.
Uchikomi with Innertube - 1:00 p.m. - 2:00 p.m.
  • O-soto-gari (50 reps)
  • Tai-otoshi (50 reps)
  • Harai-goshi (50 reps)
  • O-uchi-gari (50 reps)
  • Kenka-yotsu O-soto-gari (50 reps)
  • Ippon-seoinage (50 reps)
  • Sasae-tsurikomi-ashi (50 reps)
  • Off-the-lapel Opposite-side O-soto-gari (50 reps)
  • Same side sleeve and lapel O-soto-gari (50 reps)
  • Off-the-grip Tai-otoshi (50 reps)
  • Total of 500 reps
  • Running total of uchikomi = 7,390 reps
  • Ran down driveway hill and sprinted back up after each 50 reps of uchikomi - 10 sprints in total.
Body Weight: 199.4 lbs at 2:00 p.m.

Sunday, April 25, 2010
Graded road with tractor and raked gravel along the whole road - 2:00 p.m. - 6:45 p.m.
Uchikomi with Innertube - 7:30 p.m. - 8:30 p.m.
  • O-soto-gari (100 reps)
  • Tai-otoshi (50 reps)
  • Harai-goshi (100 reps)
  • O-uchi-gari (50 reps)
  • Kenka-yotsu O-soto-gari (50 reps)
  • Off-the-grip Tai-otoshi (50 reps)
  • Sasae-tsurikomi-ashi (50 reps)
  • Off-the-lapel Opposite-side O-soto-gari (50 reps)
  • Same side sleeve and lapel O-soto-gari (50 reps)
  • Tap foot to Off-the-lapel Ippon-seoinage (50 reps)
  • Total of 600 reps
  • Running total of uchikomi = 7,990 reps
Body Weight: 198.2 lbs at 8:30 p.m.

Monday, April 26, 2010
Body Weight: 199.4 lbs at 7:00 a.m.
Uchikomi with Innertube - 2:15 p.m. - 3:30 p.m.
  • Sat in sauna for about 30 minutes
  • O-soto-gari (50 reps)
  • Harai-goshi (50 reps)
  • Tap foot to Off-the-lapel Ippon-seoinage (50 reps)
  • Tai-otoshi (50 reps)
  • Kenka-yotsu O-soto-gari (50 reps)
  • Ippon-seoinage (50 reps)
  • Total of 300 reps
  • Running total of uchikomi = 8,290 reps
Body Weight: 200.5 lbs at 3:30 p.m. on scales at work
Adult Judo Class - 7:30 p.m. - 9:05 p.m.
  • Matwork Uchikomi
    • Turn-over with Uke on stomach into spider guard and then flip onto his back
    • Sankaku turnover (normal)
    • Sankaku turnover (reverse) - Uke on all fours and Uke on stomach
    • Uke on stomach, grap far leg and near shoulder, roll diagonally and turn over
    • Juji-gatame roll from guard
  • Moving Uchikomi Simulating Randori - 20 minutes
  • Static Uchikomi
    • Kenka-yotsu O-soto-gari against resistance (20 reps)
    • Running total of uchikomi = 9,310 reps
  • Standing randori (light to heavy intensity) - 25 minutes

Tuesday, April 27, 2010
Body Weight: 198.6 lbs at 7:00 a.m.

Wednesday, April 28, 2010
Body Weight: 198.6 lbs at 7:00 a.m.
Adult Judo Class - 7:00 p.m. - 9:00 p.m.
  • Static Uchikomi
    • O-soto-gari (20 reps)
    • Kenka-yotsu O-soto-gari against resistance (20 reps)
    • Wrong-sided O-uchi-gari to O-soto-gari (20 reps)
    • Harai-goshi against resistance (20 reps)
    • Same side lapel O-soto-gari (20 reps)
  • Kumi-kata (grip fighting) - 15 minutes
  • Matwork Uchikomi
    • Sankaku turnover (normal)
    • Sankaku turnover (reverse) - Uke on all fours and Uke on stomach
    • Uke on stomach, grap far leg and near shoulder, roll diagonally and turn over
    • Juji-gatame roll from guard
  • Standing randori (light intensity) - 20 minutes
Saturday, May 1, 2010
National Championships in Myrtle Beach, S.C.
Weighed in at 89.2 kg (196.24 lbs)
  • 90kg (45 - 49 years old) - Placed 1st
    • Eight person pool with 6 competitors
    • Match #24 on mat 5 - Terry Aumach - Threw him with off-the-collar ippon-seoinage for ippon in about 2 minutes.
    • Match #32 on mat 5 - Player from Cranford's judo in NJ - Taller player who didn't appear to have any real technique. He frustrated me and kept me far away from him throughout regulation. Came close to throwing him with yoko-tomoe-nage in regulation. In overtime, took him to the ground and pinned him with a reverse sankaku turnover within about 30 seconds in the overtime.
    • Match #41 on mat 5 - Michael Ferguson - Gold medal match - Threw him with an O-uchi-gari to O-soto-gari/Harai-makikomi combination in about 1 minute.
  • Open/Unlimited Weight (30 - 50 years old) - Placed 3rd
    • Eight person pool with 8 total competitors
    • Match #20 on mat 5 - Joseph Branson - Under 100kg player - brother of John Branson - Threw him with a okuri-ashi-harai for wazari in about 5 seconds. Threw him again with harai-makikomi for another wazari in about 30 seconds.
    • Match #28 on mat 5 - John Otaki - Dominated the match for first 2 minutes. Got called for a stalling penalty that I couldn't comprehend. Was frustrated, got overly aggressive, and got thrown for ippon with a drop-seoinage in about 2:15 seconds.
    • Match #39 on mat 5 (there was no match #35) - Bronze medal match - Don't know players name - Threw him with Harai-makikomi for ippon in about 1 minute
  • Thoughts on tournament.
    • I didn't feel "on" for the tournament at all. I didn't have any explosiveness or quickness as usual. I'm not sure whether it was going so long without eating as our competition started 4 hours later than it was supposed to or if it was the weight loss that I had done to get to 198lbs.
    • Need to work hard on gripping sequences. In many cases, I was flailing around without a proper grip.
    • Need to work on breaking through opponents grip and/or tactics meant solely for defensive purposes.
    • Need to work on explosiveness in throws
    • Footsweeps could have been very effective. Need to work more on sweeping with my left leg against a right-handed players right leg. Should have been able to sweep the player who beat me in the Open category. He showed a suceptibility to getting swept earlier when competing against John Branson.