Day in the Life. March 3rd, 2011.

This morning started off like most...I woke up around 7:30 am, ate my cereal and had my morning coffee. Then I shaved, brushed my teeth, etc. I had to meet up with my co-workers in Diamond Head so we could clean out the LAV (Light Armored Vehicle), because our counter drug program has no money and we have to get rid of it.

Then after we were done, we went to North Shore Grinds in Kaimuki on 10th Ave. for lunch....yum.

Then I headed home so I could rest up and have a quick lifting session at 24 hr. fitness before the UFC fights started at 4pm. The fights were pretty awesome...the co-main and main event were hella good and exciting.

After the fights I headed over the HMC for some sparring and a team meeting...while we were all sitting down talking about things referring the gym....guess who walks in...RUMINA SATO! He is a MMA legend from Japan. I remember watching him on YouTube when I first stepped into HMC. Plus we got to roll around with him, I was so honored and thankful for the experience. Well that's it...go from driving a LAV to grappling with a MMA legend. The Good Life. :)

*LISTEN - Coming to a radio near you...Weekend Playlist.

Feb. 10th (Thursday) - Vanimo Workout Log.

GOOD MORNING EVERYONE!!!

POST-WORKOUT

15 grams protein

Carbs

Jack3d (1.5 scoop)

Water

7-10 min. Warm-up

4 sets of 10 reps - Squat (275 lbs.) (1-2 min. rest MAX)

4 sets of 10 reps - Bench Press (195 lbs.) (1-2 min. rest MAX)

3 sets of 20 reps - Alternating Lunges Left/Right (45 lbs.) (1-2 min. rest MAX)

3 sets of 10 reps - Dumbbell Press (65 lbs.) (1-2 min. rest MAX)

50 reps as many sets as it takes - (bodyweight)

POST-WORKOUT

30 grams Protein

GNC Pro Performance AMP Creatine 189

Super Cissus

Water

Feb. 9th (Wednesday) - Vanimo Workout Log - ABs/Cardio

Pre-workout

15-20g Protein

Water

*Some type of energy drink if needed

10-15 min warm-up on the Elliptical (1.5-2 miles)

Regular Plank & Side Plank Circuit

Hold Regular Plank for 1 min

then switch to Right Side Plank for 30 sec.

then switch to Left Side Plank for

30 sec.

Do this for 6 mins. straight

:)



3-4 sets - Ball Planks (Hold for 1 min.) 

3-4 sets of 20-25 reps - Leg Raises

5-10 mins on the Rowing Machine (1000-2000 meters)

POST-WORKOUT

30 grams Protein

GNC Pro Performance AMP Creatine 189

Water

Feb. 8th (Tuesday) - Vanimo Workout Log.

PRE-WORKOUT

20 grams of Protein

Jack3d (1.5 scoop)

Water

4 sets of 10 reps - Deadlift (295 lbs.) (1-2 min. rest  MAX)

3 sets of 15 reps - Pull-ups (body weight) (1-2 min. rest MAX)

3 sets of 10 reps - Single arm dumbbell rows (85 lbs.) (1-2 min. rest MAX)

4 sets of 25 reps - Lower back extensions (body weight) (1-2 min. rest MAX)

3 sets of 50 reps - Alternating dumbbell curls. (25 reps each arm) (25 lbs. Dumbbells)
(1-2 min. rest MAX)

POST-WORKOUT

30 grams Protein

GNC Pro Performance AMP Creatine 189

Super Cissus

Water