| Date | Exercise | Notes |
| Thu Mar 23 | 60 min BJJ | 60 min BJJ private with Professor Alex |
| Wed Mar 22 | 60 min yoga | 60 min Body Balance at YMCA |
| Mon Mar 20 | 60 min yoga 90 min BJJ | 60 min Body Balance at YMCA 90 min BJJ class with Sensei Xande 1. Three judo throws: ippon seoi nage, ?, koshi guruma 2. How to open De La Riva guard and move to head quarters: straighten leg and bend knee outside 3. Knee slide pass through De La Riva: keep hips off mat while sliding 4. X pass 5. Outside X pass 6. Rolls: Alex, Mark, Mark Tips: after you get underhook in bottom half move quickly, to prevent giving up the underhook from bottom half put your ear to OP chest, |
| Thu Mar 16 | 60 min BJJ 60 min BJJ | 60 min BJJ class with Sensei Xande 1. Classic cross collar choke from guard 2. Ziptie or Magretti choke 3. Loop choke 4. Cross collar choke to arm bar 5. Three judo throws 5.1. Ippon Seoi Nage 5.2. Morote Gari 5.3. Koshi Guruma 60 min BJJ private with Professor Alex |
| Wed Mar 15 | 30 min yoga 90 min BJJ | 30 min Body Balance on Les Mills+ app 90 min BJJ class with Sensei Xande 1. Cross collar choke from butterfly and closed 2. Kimura from half guard |
| Tue Mar 14 | 20 min strength | 30 min isometrics training at YMCA 1. Machine lat pulldown 2. Machine chest press 3. Machine leg press |
| Thu Mar 9 | 60 min BJJ 30 min strength | 60 min BJJ private with Professor Alex 30 min isometrics training at YMCA 1. Squat 2. Bench 3. Military press 4. Chest flies |
| Wed Mar 8 | 60 min yoga 90 min BJJ | 60 min Body Balance at YMCA 90 min BJJ class with Sensei Xande 1. Side to side armlocks from closed guard 2. Traditional arm lock from closed guard 3. Muscle sweep when opponent stands 4. Omoplata when muscle sweep blocked by opponent 5. Omoplata when opponent stands 6. Rolls: Tiger, Julio, Tiger, Steve Martinez |
| Tue Mar 7 | 60 min BJJ 30 min strength | 60 min BJJ class with Sensei Xande 1. Open closed guard 2. Traditional arm lock from closed guard 3. High guard to arm lock from closed guard 4. Pendulum sweep from closed guard 5. Light sparring: Julio 30 min isometrics training at YMCA 1. Squat 2. Military Press 3. Chest flies 4. Lat pulldown |
| Mon Mar 6 | 60 min yoga 90 min BJJ | 60 min Body Balance at YMCA 90 min BJJ class with Sensei Xande 1. Open closed guard 2. Traditional arm lock from closed guard 3. High guard to arm lock from closed guard 4. Pendulum sweep from closed guard 5. Bonus tips from Xande for half guard 6. Sparring: Ryan, Mark |
| Thu Mar 2 | 60 min BJJ 30 min strength | 60 min BJJ lesson with Professor Alex 1. 2. Long roll session |
| Mon Feb 27 | 60 min yoga 90 min BJJ | 60 min Body Balance at YMCA 90 min BJJ class with Professor Alex 1. Pull guard (Adam) 2. When opponent pulls guard, knee slide pass (Adam) 3. When opponent knee slide passes, catch in half guard, bikini guard to either back take or single leg takedown (Adam) 4. Sparring: Julio, Brad?, Wes |
| Sun Feb 26 | 60 min Body Pump | 60 min Body Pump at YMCA |
| Sat Feb 25 | 60 min PT | 60 min PT at YMCA |
| Wed Feb 22 | 10 min BJJ | 10 min BJJ class with Professor Alex (lower back strain) |
| Tue Feb 21 | 60 min BJJ | 60 min BJJ private with Professor Alex (see notebook) |
| Mon Feb 20 | 60 min yoga 90 min BJJ | 60 min Body Balance at YMCA 90 min BJJ class with Professor Alex 1. Torreando pass to the right 1.1. Grab pants inside of both knees 1.2. Push both knees down 1.3. Left foot takes a big step across to opponent left hip 1.4. Right foot takes a step to re-establish base 1.5. Left knee lands on opponent belly 2. Another torreando to the right 2.1. Frame right arm against opponent left knee 2.2. Push down opponent left knee as you circle right 2.3. Drop right shoulder to opponent belly as you keep right arm straight against opponent left knee 3. Another torreando pass to the right 3.1. Try to torreando by pushing knees down 3.2. Opponent sits up 3.3. Left hand stays on opponent right knee 3.4. Right hand grabs same side opponent collar 3.5. Left hand pushes opponent right knee 3.6. Right hand pulls opponent collar 3.7. Left foot takes a big backstep 4. Knee staple to the right 4.1. Start in opponent’s closed guard 4.2. Stand up 4.3. Open opponent closed guard 4.4. Left shin staples opponent right leg 4.5. Right foot takes a big backstep 4.6. Scissor legs to secure side control 5. Sparring: Julio, Professor Alex |
| Thu Feb 9 | 60 min PT 50 min BJJ | 60 min PT at YourPTDoc 50 min BJJ private with Professor Alex 1. Half guard review 2. Coyote guard 3. Roll through sweep 4. Over under pass after roll through sweep 5. Backdoor from coyote guard 6. Kimura from half guard |
| Wed Feb 8 | 60 min PT | 60 min PT at YMCA |
| Tue Feb 7 | 60 min BJJ | 60 min BJJ with Sensei Xande 1. Hip drag: your near arm goes across opponent’s back and grabs opposite collar; pull opponent diagonally to rear hip; insert foot; roll opponent over 2. Bow and arrow choke |
| Sun Feb 5 | 60 min PT | 60 min PT at Gold’s Gym |
| Wed Feb 1 | 30 min PT | 30 min PT at home |
| Tue Jan 31 | 30 min PT | 30 min PT at home |
| Sat Jan 28 | 60 min PT | 60 min PT exercises at YMCA -stretches -Turkish getups x5 -chinups -dips -leg raises |
| Fri Jan 27 | 90 min BJJ | 30 min open mat at Six Blades 60 min BJJ private with Professor Alex 1. Elbow escape out of S mount 2. Passing spider guard by grabbing pants and walking back 3. Deep half rollover sweep 4. Coyote guard 5. Half guard to single leg 6. Half guard to backdoor back take |
| Thu Jan 26 | 60 min PT | 60 min PT session at YourPTDoc |
| Tue Jan 24 | 60 min PT | 60 min PT exercises at YMCA |
| Mon Jan 23 | 60 min yoga 80 min BJJ | 60 min Body Balance at YMCA 80 min BJJ with Professor Felipe 1. Armbar from mount 2. Pendulum sweep from guard to mount 3. Pendulum sweep to mount to armbar |
| Sun Jan 22 | 50 min PT | 50 min PT exercises at YMCA |
| Sat Jan 21 | 30 min PT | 30 min PT exercises at home |
| Fri Jan 20 | 30 min PT | 30 min PT exercises at home |
| Thu Jan 19 | 60 min BJJ private 60 min PT | 60 min BJJ private with Professor Alex 1. Coyote guard sweep 2. Deep half guard rollover sweep 2.1. If opponent sprawls 2.2. Reverse to dogfight 2.3. Reverse again to rollover sweep 3. Clock choke (instead of taking the back) 3.1. Opponent in turtle 3.2. Insert knee 3.3. Grab lapel across front of throat 3.4. Face to mat 3.5. Walk forward |
| Wed Jan 18 | 60 min yoga 20 min PT 60 min BJJ class | 60 min Body Balance at YMCA 20 min PT at YMCA 60 min BJJ class with Sensei Xande: Side Control Escapes 1. Knee elbow escape 2. Knee elbow escape when opponent leans in on knee shield 3. Light sparring |
| Tue Jan 17 | 20 min PT | 20 min PT at home |
| Mon Jan 16 | 60 min yoga 20 min PT 60 min BJJ class | 60 min Body Balance at YMCA 20 min PT at YMCA 60 min BJJ class with Sensei Xande: Side Control Escapes 1. Traditional belly down 2. Belly down from shiho 3. Running escape |
| Sat Jan 14 | 45 min yoga | 45 min Body Balance at YMCA for Lan’s final video |
| Fri Jan 13 | 90 min BJJ open mat | 90 min BJJ open mat |
| Thu Jan 12 | 60 min BJJ class 60 min BJJ private 60 min PT | 60 min BJJ Class with Professor Alex 1. Single leg takedown 2. Single leg takedown counters 2.1. Whizzer + leg to the inside + push head down + sprawl + back take 2.2. Grab belt + leg to the outside + foot to the mat + rotate and hip throw 3. Whizzer counter? 3.1. Backwards roll 60 min BJJ private with Professor Alex 1. Coyote guard back take 2. Deep half guard sweep |
| Wed Jan 11 | 20 min PT 45 min yoga | 20 min at-home PT for pulled right hamstring 45 min Body Balance at YMCA as Lan prepares for final video 5 Navy Seal burpees |
| Tue Jan 10 | 20 min PT 45 min yoga | 20 min at-home PT for pulled right hamstring 45 min Body Balance at YMCA as Lan prepares for final video 5 Navy Seal burpees |
| Mon Jan 9 | 60 min Six Blades BJJ 45 min yoga | Professor Felipe Just techniques, no sparring. 1. Single leg 2. Top turtle control 3. Top turtle to bow and arrow choke 45 min Body Balance at YMCA as Lan prepares for final video |
| Sun Jan 8 | 45 min yoga | 45 min Body Balance at YMCA as Lan prepares for final video |
| Fri Jan 6 | 300 min walking, 45 min yoga | 300 min walking in the morning to accelerate ketosis for weekend fast. 45 min Body Balance at YMCA as Lan prepares for final video. |
| Thu Jan 5 | 60 min physical therapy, 45 min yoga | 60 min physical therapy with Gabriel Dunham YourPTDoc on hamstring. 45 min Body Balance at YMCA as Lan prepares for final video. |
| Wed Jan 4 | 60 min Six Blades BJJ | Just techniques, no sparring. Sensei Xande 1. Pull guard to armlock. 2. Pull guard, opponent reacts, bail to single leg |
| Tue Jan 3 | 10 min rowing 15 min swimming YMCA | Patrick recommends a swimming snorkel. Two padlocks needed (gym bag + computer bag). |
| Mon Jan 2 2023 | 90 min Six Blades BJJ | Sensei Xande Jump guard to body lock to osoto gari Opponent breaks grip, bail jump guard to single leg Pull guard to armbar: right hand has same side collar grip, left hand has a grip behind elbow, left foot on opponent’s hip, pull guard, fall to left glute, right leg secures opponent’s upper back, left arm comes across face, right hand leaves collar and grabs wrist, left hand grabs wrist, finish Started to spar with Mark but tweaked my right hamstring and watched the rest of sparring sessions |