2025 Fitness Log
2024 Fitness Log
2023 Fitness Log
2022 Fitness Log

DATEEXERCISENOTES
(DAILY)60 min walking MarvinDaily, 7 days a week, starting July-18-2020
Mon Dec-19-202260 min BJJ classSensei Xande
1. De La Riva to sit up guard to single leg takedown
1.1. Starting in De La Riva
1.2. Sit up and grab left arm around opponent’s right knee
1.3. Post right arm behind you
1.4. Left leg wrapped around opponent right foot
1.5. Right leg bent to the right and pressing against mat
1.6. Press head into opponent ribs
1.7. Right foot slides backwards along floor and steps forward
1.8. Left foot steps on the mat into full single leg
1.9. Run the pipe by circling around your opponent (not swinging him around)
2. Step back pass against sit up guard
2.1. Starting from inside opponent’s sit up guard around right leg
2.2. Right foot steps around to opponent’s left hip
2.3. Left foot takes a big step back
2.4. Move to side control
3. Knee slide pass against sit up guard
3.1. Starting from inside opponent’s sit up guard around right leg
3.2. Grab opponent’s right knee with your left hand
3.3. Left knee slides across thigh to pass
3.4. Right arm secures underhook
3.5. Slide into side control
4. Bikini sweep from sit up guard
4.1. Starting from sit up guard with arm around opponent’s right leg
4.2. Right hand grabs far bottom lapel
4.3. Right hand passes lapel to left hand
4.4. Get up to single leg
Fri Dec-16-202260 min BJJ open matProfessor Alex
Sparring: Joey, Mark, Eric, Professor Alex
Wed Dec-14-202260 min BJJ classSensei Xande
1. Side guard to arm lock
2. Escape from arm lock from guard
Tue Dec-13-202260 min BJJ privateProfessor Alex
Today, we focused on submission escapes.
1. Triangle
1.1. Frame and posture
1.2. Faceplant: grab knee, head to the mat, hips up
2. Armbar from guard
2.1. Stack
3. Armbar from mount
3.1. Grab own lapel to protect arm, trap opponent leg in legs, push other leg up
4. Bow and arrow choke
4.1. Be early, grab elbow and pull, push back of head to the mat
5. Against butterfly guard, maintain a wide base to prevent sweep
6. Against knee shield, push knees down and pass
Mon Dec-12-202290 min BJJProfessor Alex
1. Triangle escapes
1.1. Frame and posture
1.2. Grab knee, head to the mat, hips up
2. Mount armbar escape
2.1. Hitchhiker
3. Armbar from guard escape
3.1. Protect arm with other arm, knee in butt, shake free elbow, stack and smash
Wed Dec-07-202290 min BJJProfessor Felipe
Pull guard
Transition to deep De La Riva, then sweep or back take
Mon Dec-05-202290 min BJJProfessor Alex
Pull guard
Transition to De La Riva
Fri Dec-02-202260 min BJJProfessor Alex
60 min sparring + coaching
1. How to prevent triangle from closed guard while passing
2.
Wed Nov-30-202260 min BJJSensei Xande
1. Forcing half guard from half butterfly
2. Bottom half guard survival and positioning
3. Top half guard pass to side control
Wed Nov-23-202260 min BJJSensei Xande
1. Passing De La Riva guard with headquarters
Mon Nov-21-202260 min BJJProfessor Alex
1. Closed guard retention tips
1.1. No lazy hips, elevate your hips or pull your knees in to break opponent’s posture
1.2. If your opponent’s arms are framed straight on your chest, you can pull one of his elbows out like a chicken wing and pull your knees in to your chest to break his posture.
2. Tips on breaking closed guard
2.1. Frame arms against sternum using lapel and against hips using pants
2.2. Stand up inside closed guard
2.3. Frame one arm against knee and lean away
2.4. Use core to put pressure against knee to open
Sat Nov-19-2022Home100 burpees in 10-ish minutes
Fri Nov-11-2022180 min BJJ1. 120 min open mat
2. 60 min lesson with Professor Alex
Wed Nov-09-202260 min BJJSensei Xande
1. Back takes
1.1. Roll forward/side
1.1.1. Seatbelt grip
1.1.2. Roll over shoulder that is choke side
1.2. Pull backwards/side
1.2.1. Trap arm reaches around back and inside to grap opposite side lapel
1.2.2. Sit back and pull partner across you to the other side
Mon Nov-07-202260 min BJJ at Six BladesProfessor Alex
1. Back escapes
1.1. Pillow side:
1.2. Trap side: defend choke with one hand, head to ground, other hand remove hook, move butt crack to outside,
Fri Nov-04-2022120 min BJJ at Six Blades60 min open mat
60 min with Professor Felipe
Wed Nov-02-2022140 min BJJ at Six BladesSensei Xande
Upa with 3 variations
-one hand choking
-one arm around head and other with underhook
-one arm around head and other with overhook
Knee elbow escape

Professor Felipe
Side guard => arm bar => omoplata
Mon Oct-31-202260 min BJJ at Six BladesProfessor Felipe
Knee elbow escape from mount
Fri Oct-28-202260 min BJJ at Six BladesProfessor Alex
How to take the back from guard
How to use the Saulo choke
How to survive bottom
Armbar from climbing the back
Thu Oct-27-202260 min BJJ at Six BladesProfessor Alex
Side control escape and control recap
Tue Oct-25-202290 min BJJ at Six BladesSensei Xande
1. Takedown review
1.1. Seoi Nage
1.2. Kouchi Gari (foot sweep)
2. Side control top
2.1. Kesa gatame > side control 2 > side control 0 > reverse kesa gatame
3. Side control bottom
3.1. Short diamond
3.2. Near leg flat (except against side control 0)
3.3. Frame, hip escape, roll opponent
Mon Oct-24-202230 min boxing at Gold’s GymPunch Labs boxing workout
Fri Oct-21-2022165 min BJJ at Six Blades120 min open mat
45 min lesson with Professor Alex
Wed Oct-19-202260 min BJJ at Six BladesSensei Xande
1. Seoi Nage
2. Foot sweep (kouchi gari)
3. Side control positional sparring
Tue Oct-18-202260 min BJJ at Six BladesProfessor Alex: Fundamentals Overview
1. Closed guard
1.1. Sweeps
1.1.1. Hip bump
1.1.2. Scissor
1.1.3. Flower
1.1.4. Arm drag to back take
1.2. Submissions
1.2.1. Kimura
1.2.2. Arm lock
1.2.3. Triangle
1.2.4. Guillotine
1.2.5. Cross collar choke
2. Classic guard
2.1. Sweeps
2.1.1. Opponent standing
2.1.1.1. Tripod
2.1.1.2. Reverse tripod
2.1.1.3. Balloon
2.1.2. Opponent sitting
2.1.2.1. Scissor
2.1.2.2. Push
3. Side control escape
4. Mount escape
Mon Oct-17-202290 min BJJ at Six BladesSensei Xande
1. Breakfall drills: side and back
2. Judo grips and walking
3. Inside foot sweep
4. Osoto gari
Fri Oct-14-202260 min BJJ at Six BladesProfessor Alex
1. Classic guard
1.1. From standing classic guard: tripod sweep or reverse tripod sweep, balloon sweep
2. From situp: scissor sweep, push sweep
3. Guard retention: against smash pass
Thu Oct-13-202270 min BJJ at Six BladesSensei Xande
1. Review of Mon and Tue
2. Positional sparring and drilling
Tue Oct-11-202270 min BJJ at Six BladesSensei Xande
1. Roger Gracie armbar
2. Scissor sweep, push sweep, hook sweep
Mon Oct-10-202270 min BJJ at Six BladesSensei Xande
1. 3 grips: iron fist, 2-on-1 kimura, spider grip
2. Classic guard sequences
2.1. Pull guard, then scissor sweep or push sweep,
2.2. If opponent scoots back from sweep: sit up and then, depending on his reaction, either hook sweep or face plant or get on top
3. Over the shoulder throw on knees (Drop Seoi Nage)
4. Unrelated: omoplata preferred over triangle
Thu Oct-06-202260 min BJJ at Six BladesProfessor Alex
1. Takedowns: double leg, single leg, osoto gari, hip throw with waist grip, one arm shoulder throw, (one more)
2. Triangle setup review
3. Guard retention sparring
Wed Oct-05-202260 min BJJ at Six BladesSensei Xande
1. Traditional triangle setup from bottom guard: push arm through
2. Shin blade triangle setup from bottom guard: shin blades through to break grip
3. Spider guard triangle setup: 2-on-1 triangle setup with double sleeve grip
Mon Oct-03-202260 min BJJ at Six BladesSensei Xande
1. Traditional armlock from bottom guard
2. From bottom guard, break-grip with cross 2-on-1 kimura grip, extend arm across, take back, collar choke
Sat Oct-01-202225 min kettlebells4x upper body kettlebell circuits
Thu Sep-22-202290 min BJJ at Six BladesSensei Xande
1. From clinch, whizzer opponent to expose head, grab guillotine and finish guillotine from guard.
2. Defend double leg, finish with guillotine from the guard.
3. Defend guillotine by walking away from choke arm into side control.
Mon Sep-19-202290 min BJJ at Six BladesProfessor Alex
1. Front headlock takedown to kesa gatame
2. Two easy escapes/sweeps from kesa gatama to end up on top
2.1. Walk feet around and pendulum legs to sweep if opponent has your elbow
2.2. Get elbow to mat, pop head out, take back
3. North-south escape: frame hips and pendulum legs to recover guard
Thu Sep-15-202260 min BJJ at Six BladesProfessor Alex
1. Bottom half guard fundamentals
2. Half guard to back take
3. Half guard to double leg
4. Half guard rolling sweep
Wed Sep-14-202260 min BJJ at Six Blades1. Spider guard sweep to mount: double sleeve grip, one side with foot on bicep, sweep to other side
2. Spider guard sweep to triangle
3. Spider guard sweep to mount to armbar
Tue Sep-13-202225 min kettlebells
20 min boxing		4x upper body kettlebell circuits
20 min shadow boxing and heavy bag
Mon Sep-12-202260 min BJJ at Six BladesArmbar from the guard
Punch defense from open guard
Spider guard sweep
Thu Sep-08-202260 min BJJ at Six BladesReview of Tuesday’s class.
Tue Sep-06-202260 min BJJ at Six BladesPass: Knee cut pass; knee cut + backdoor/old school;
Pass: Miragaia pass;
Knee cut pass from De La Riva; Knee cut pass from Reverse De La Riva;
Thu Aug-25-202225 min kettlebells at FAC4 circuits of upper body kettlebell workout.
Tue Aug-23-202220 swimming laps at FACLap swimming using pool buoy.
Mon Aug-22-202225 min kettlebells at FAC4 circuits of upper body kettlebell workout.
Sat Aug-20-20222 hours hikingKessler Mountain
Fri Aug-19-202215 min kettlebells at FAC3 circuits of upper body kettlebell workout.
Wed Aug-17-202215 min kettlebells at FACCircuits of upper body kettlebell workout.
Tue Aug-16-202210 min swimming at FACLap swimming using pool buoy.
Fri Aug-12-202220 min upper body kettlebell workoutUpper body kettlebell workout.
Wed Aug-10-202220 min swimming at FACLap swimming using pool buoy.
Tue Aug-09-202220 min swimming at FACLap swimming using pool buoy.
Mon Aug-08-202220 min swimming at FACLap swimming using pool buoy.
Sat Aug-06-2022120 min hikeWhitaker Point, Rogers AR
Fri Aug-05-202230 min swimming at FACFayetteville Athletic Club
Tue Aug-3-202230 min boxing at FACSpeed bag warmup, heavy bag
Thu Jul-28-202260 min BJJ at Six BladesKimura from side control with variations
Tue Jul-26-2022120 min BJJ at Six BladesKimura from side control; straight armock from side control; escapes from mount, side, half-guard
Sat Jul-23-202230 min boxing at Gold’s Gym1-2, 1-2-3, step backs
Thu Jul-22-202220 min boxing at Gold’s GymNate Bower workout
Sat Jul-16-2022OsteostrongRegular session: bench, leg press, crunch, deadlift
Thu Jul-14-202230 min at Gold’s GymKeelo HIIT workout (air squats)
Fri Jul-08-2022OsteostrongRegular session: bench, leg press, crunch, deadlift
Wed Jul-06-202260 min BJJ at Six BladesOpen opponents guard drill. Guard pass: Saulo Ribiero pass, Sao Ribiero pass switch to opposite side, knee slide pass.
Tue Jul-05-202260 min BJJ at Six BladesGuard retention: diamond leg loop vs knee shield, find tripod grip. Guard pass: same side bull pass from tripod grip.
Wed Jun-29-202260 min BJJ at Six BladesProfessor Victor Hugo
Guillotine: double leg, sprawl, pull guard, high-elbow guillotine
Mon Jun-27-202260 min BJJ at Six BladesCoach Cameron
Guillotine: high-elbow guillotine basics
Thu Jun-23-202260 min BJJ at Six BladesBody lock takedown, shoulder throw, O-Uchi Gari (major inside reap), cross collar choke (under, over), other cross collar choke
Tue Jun-21-202260 min BJJ at Six BladesSide sweep from De La Hiva, balloon sweep from De La Hiva
Mon Jun-20-202230 min boxing at Gold’s Gym30 min boxing with Nate Bowman video, 4 min Jacob’s ladder
Thu Jun-16-2022OsteostrongRegular session: bench, leg press, crunch, deadlift
Tue Jun-14-202260 min BJJ at Six BladesMorning group class. Hook sweep. Half-guard to back take. Half-guard passing.
Mon Jun-13-202230 min boxing at Gold’s Gym8 rounds of heavy bag
Fri Jun-03-2022OsteostrongRegular session: bench, leg press, crunch, deadlift
Fri Jun-03-202245 min BJJChair sweep, tripod sweep, reverse tripod sweep, hip bump sweep, back take, back take to flower sweep, armlock from mount
Thu Jun-02-202260 min boxing at Mayweather
Fri May-27-2022OsteostrongRegular session: bench, leg press, crunch, deadlift
Thu May-26-202260 min boxing at Mayweather
Fri May-20-2022OsteostrongRegular session: bench, leg press, crunch, deadlift
Thu May-12-2022OsteostrongRegular session: bench, leg press, crunch, deadlift
Thu May-12-202260 min boxing at Mayweather
Mon May-09-202260 min kali at IFAReview, Heaven Six pattern
Fri May-06-2022OsteostrongRegular session: bench, leg press, crunch, deadlift
Fri May-06-202260 min BJJ
Thu May-05-202260 min boxing at Mayweather
Mon May-02-202260 min kali at IFAFootwork, strikes 1-2-3-4, roofblock-1-2-umbrellablock-2-1, snake disarm
Thu Apr-28-2022OsteostrongRegular session: bench, leg press, crunch, deadlift
Tue Apr-26-202260 min boxing at MayweatherPunch paddles, Block-3-2-3-weave-3, 1-2-pivot-2
Circuit 1: dumbbell push-up/row, kettlebell swings, kettlebell lunges
Fri Apr-22-202260 min BJJOsoto gari, double leg, single leg, shoulder throw, armlock from guard, armlock from mount, kimura from guard, americana from mount, americana from side control modified scarf, bull pass to knee on belly, bull pass to knee on belly to mount to arm lock
Fri Apr-22-2022OsteostrongRegular session: bench, leg press, crunch, deadlift
Tue Apr-19-202260 min boxing at Mayweather1-1, 1-2-3, 1-slip right-1body-bob-3
Fri Apr-15-202260 min BJJguard retention drills, side control 0(A)-1(scarf hold)-2(reverse scarf hold), paper cutter submission from side control, from scarf hold americana, north south, from north south kimura to seated arm lock
(Fri Apr-15-2022OsteostrongBaseline: squats, X-bar biceps, grip strength
Fri Apr-08-202260 min BJJ
Fri Apr-08-2022Osteostrong Regular session: bench, leg press, crunch, deadlift
Thu Apr-07-202260 min BJJ
Tue Apr-05-202220 min boxing at Gold’s
8 min HIIT		5 rounds of heavy bag
8 min of Jacob’s Ladder (45/15)
Sat Apr-02-202220 min boxing at Gold’s5 rounds of heavy bag
Fri Apr-01-202230 min BJJtakedown drills, pass drills, clinch techniques, pummel, snapdown
Fri Apr-01-2022OsteostrongRegular session
Thu Mar-30-202230 min BJJtakedown drills, double under pass to papercutter choke, single under pass with knee staple
Tue Mar-29-202230 min boxing at Gold’s
10 min HIIT		30 min of heavy bag
100 burpees
Fri Mar-21-202260 min BJJ10 min warmup.
30 min drilling techniques.
20 min sparring.
Tue Mar-16-202240 min boxing at IFA
20 min HIIT		Circuit 1: Push up rows, kettlebell lunges, dumbbell punches
Circuit 2: burpee, kettlebell squat, kettlebell press, kettlebell triceps, kettlebell curls, kettlebell swings
Mon Mar-15-202260 min BJJSubmissions from guard, cross collar choke => arm bar => triangle.
Sweeps: scissor, muscle up (waiter)
Guard passes: x pass, leg drag
Sat Mar-13-202210 min HIITkettlebell swings, push-up rows, goblet squat
Fri Feb-25-202260 min BJJSimulated ground and pound defense, simulated haymaker defense, double leg takedown, single leg takedown, osoto gari throw, body lock takedown, triangle, arm lock from guard
Tue Feb-22-202240 min boxing at IFA
20 min HIIT		Circuit 1: 1 arm kettlebell swing, 1 arm burpees, goblet squat and bicep curls
Circuit 2: alternating box lunge and knee thrust, suspension squat rows
Fri Feb-18-202260 min BJJ30 min instruction and drills, 30 min coached sparring
Tue Feb-15-202240 min boxing at IFA
20 min HIIT
Thu Feb-10-202260 min BJJFighting stance and movement, modified double leg takedown, osoto gari, guard retention, bull guard pass, X-pass, cross-collar choke, hip bump sweep, kimura, triangle choke
Tue Feb-08-202240 min boxing
20 min HIIT		Circuit 1: alternating kettlebell cleans, kettlebell lunges, suspension trainer rows
Circuit 2: barbell punches, slam ball, swimmers
Tue Feb-01-202240 min boxing
20 min HIIT
Thu Jan-27-202260 min BJJOsoto gari, upa, hip escape, chair sweep, tripod sweep, armbar from guard, torreando pass, mounted armbar
Tue Jan-25-202240 min boxing
20 min HIIT		Boxing: 2-3-2-5-2-3-weave, 1-2-pivot-2-3-elbow-knee, block-2-3, slip jab-2-3
Circuit 1: dumbbell push-up/row, kettlebell lunges, swimmers
Circuit 2: dumbbell curls and alternate shoulder press, kettlebell deck squats
Fri Jan-21-202260 min BJJDouble leg takedown, guard retention, torreando pass, mounted arm bar
Tue Jan-18-202240 min boxing
20 min HIIT		Circuit 1: kettlebell swings, Turkish get up, kettlebell lunges
Circuit 2: slam ball, Russian twists, swimmers, box jumps
Sun Jan-16-202240 min Keelo HIIT
Fri Jan-14-202260 min BJJ
Tue Jan-11-202240 min boxing
20 min HIIT		Circuit 1: slam ball, kettlebell swings, Bulgarian bag squat jumps
Circuit 2: alternating dumbbell shoulder press, burpees, single arm kettlebell rows
Sa Jan-08-202240 min Keelo HIIT
Tue Jan-04-202240 min boxing
20 min HIIT		Circuit 1: kettlebell clean and snatch, kettlebell lunge, sandbag toss
Circuit 2: Bulgarian bag squat jumps, elephant walk
Tue Dec-28-202140 min boxing
20 min HIIT		Circuit 1: slosh pipe lunges, kettlebell swings, slam ball for 30s
Circuit 2: Russian twists, swimmers, kettlebell step-ups
Tue Dec-21-202140 min boxing
20 min HIIT
Tue Dec 14-202140 min boxing
20 min HIIT