5/10/2012 – Thursday

AM Weight: 187.6

Breakfast:
Coffee (half & half)
3 eggs w/ 1 cup pinto beans

Snack:
1/3  cup mixed nuts

Lunch:
3 homemade taquitos

(got REALLY tired – not sure if fighting something or if it is the 3 days of intense training)

Dinner:
Protein shake


Workout 1:
MTS II Medium

Workout 2:
Circuit – Mace bells, sledge hammers, The Prowler, Fire Hoses, Punching bag and Ropes!

Pre-Workout:
Pure Powder

Workout 3:
Kung Fu San Soo (multiple attackers)
Jiu Jitsu Speed Rounds
Pankration Rounds

Dinner:
Ground beef, w/ Organic cheese, sour cream
2 piece string cheese (organic)
1 ½ tbsp peanut butter & raisons
 

5/9/2012 – Wednesday

AM Weight: 188.6

Breakfast:
Coffee (half & half)
3 eggs w/ 1 cup pinto beans

Lunch:
More Ribs!!

Snack:
½ cup almonds

(throughout the day, lots of water)

Dinner:
Protein Shake

Pre-Workout:
HPN P3

Workout 1:
MBody Bootcamp – Heavy

Workout 2:
Kung Fu San Soo
Hard Kumate style striking/sparring 6 rounds

5/8/2012 – Tuesday – MTS II Day 2

AM Weight: 191.6 – Somehow, I went up in weight! Today, I will shock the system!!

Breakfast:
Coffee (half & half)
3 eggs, steak & veggie stir fry

Workout 1:
Brazilian Jiu Jitsu

Lunch:
Stuffed egg plant (marinara sauce, ground beef) over rice
Side salad, vinegar and oil dressing
5 pita chips with hummus
3 glasses of water
Coffee (half & half)

Workout 2:
Yoga (20 minute flexibility for recovery)

Midday Weight: 191.0

Snack:
Handful of almonds
Strawberries (4)
10 Blueberries

Pre workout:
HPN – P3

Workout 3:
MBody Bootcamp

Workout 4:
Kung Fu San Soo (instructional)
Jiu Jitsu (instructional)

Dinner:
Protein Shake

Workout 4: MTS II – Light

Post workout: Ribs! 2 tbsp peanut butter raisons

5/7/2012 – Monday – MTS II – Day 1!!!

AM Weight: 190.2

Breakfast:
Coffee (half & half)
2 eggs with steak and veggies

Lunch:
Pinto Beans, Seasoned ground beef & organic cheddar cheese
17 oz water

Workout 1:
Cardio – Kickboxing
17 oz water

Snack/Drink/Meal:
17 oz water
Coffee

Dinner:
5 Chicken drumsticks
1 cup broccoli
17 oz water

Workout 2:
Heavy MBody bootcamp – lotsa cleans and rows!

Workout 3:
Kung Fu San Soo – instructional
Judo Sparring

Meal:
ISO Pure protein shake

Workout 4:
MTS II Day 1, Month 1 – normally heavy, but did light since I did heavy bootcamp

Recovery Meal:
5 Strawberries
½ cup almonds
1 ½ tbsp peanut butter
¼ cup raisons

5/1/2012 – 5/4/2012

Sorry did not track - Really crazy week - Lots of trainings and double workout days.

4/30/2012 – Monday

Coffee!

Breakfast:
2 egg, ground turkey, bean & cheese burrito

Snack:
1 cup almonds

Lunch:
PB & J (After a long weekend of riding… good comfort food)

Workout 1:
Kung Fu San Soo instructional (focus on throws and takedown defense)
Takedown drills and sparring
Jiu Jitsu/grappling sparring

Workout 2:
BRUTAL new workouts designed by Marcus Martinez for our new bootcamp program (can't give this one away; you'll have to come try it) for Gracie Barra Garden Grove – keep an eye out for these, they are going to be intense!

Dinner:
Swiss Avocado Burger (NO bun, on lettuce)
Steamed veggies

4/26/2012 – Thursday

** Went down about 1.2 lbs today. Was 191.2 yesterday – 190.0 even today**

6:30 am Coffee

7:30 am Breakfast
2 eggs with 1 cup seasoned ground turkey and ½ cup pinto beans
Coffee

** Stopped tracking due to going out of town… **

4/25/2012 – Wednesday

** New program begins today!! **

During the MTS at the beginning of 2011 – I lost about 13 lbs, increased my strength and cardio significantly and for the first time (ever) was able to say I had a six pack. After the MTS program ended, things got very busy and although I continued to work out and eat reasonably, I went back to 190 (instead of the 180.2 at the end of the MTS). My new goal is to do a similar program to the MTS and this time not only get to 170, but maintain that discipline in perpetuity.

Breakfast:
2 large coffees (with half and half)
17 oz water
3 eggs with HOT salsa and 1/2 cup organic cheddar cheese

Snack:
1/3 cup mixed nuts (no peanuts; almonds, cashews, brazil nuts and macadamia)
17 oz water

Snack:
2 raw almonds (a must try)
17 oz water

Lunch: London Broil slices (about 3 Oz)
2 Organic string cheese
1 1/2 tbsp natural peanut butter
17 oz water

** And more water along the way! **

Snack:
Banana
6 oz Orange juice

Workout 1:
Series of Deadlifts with the Trap Bar - 235 lbs
3 set of 3 – 6 deadlifts
Varying pushups in between (Hindu, A-Frame, Wide fly, diamond, close grip, staggered/uneven and standard – for a total of 9 sets of pushups)
– 90 seconds in between sets
10X10 heavy swings
48K (106lbs) 10 swings
15 second rest
Repeat 10 times
Partner farmer walks 44K in each hand (would have done 48, but we are down 1 bell!)
3X70/80 yards

Workout 2:
Kung Fu San Soo (mostly instructional) Focus on striking defense
Striking/Kick Boxing drills
Kick Boxing Sparring

Dinner:
1 1/2 cup seasoned ground turkey
1/2 cup pinto beans
1/2 cup organic cheese

4/24/2012 – Tuesday

Breakfast:
Organic Bagel

Snack:
Turkey slices
Organic string cheese

Lunch:
Turkey sandwich
Blueberries

Dinner:
Steak stir fry

Pre-workout:
P3

Workout 1:
Light/Medium Bootcamp

Workout 2:
Kung Fu San Soo instruction (some workout), focus on beating Jiu Jitsu on the street
Jiu Jitsu instruction
Jiu Jitsu Sparring

4/23/2012 – Monday

**No diet tracked**

Workout 1:
Heavy Bells/Bootcamp

Workout 2:
Kung Fu San Soo – Focus on throws
Judo/Jiu Jitsu Take downs (instruction)
No gi Jiu Jitsu Sparring

4/22/2012 – Sunday

** Cheated today – Daughter’s Birthday party and I was knowing the 3 months of Hell I was about to put myself through beginning tomorrow!! **

4/21/2012 – Saturday

Workout 1:
40 minutes of sprints – KILLER!

Breakfast:
8 oz ISO Pure Protein

Workout 2:
Negative resistance training bootcamp

Workout 3:
2 hours Open Mat Jiu Jitsu and grappling

Lunch:
Lamb burger, organic cheese – non organic bun – Today, I earned the bun!
4 strawberries
2 tbsp peanut butter

**Cheat handful M&Ms and ½ cup 1% milk**
Dinner:
Assorted shrimp, lobster, crab, oysters and caper berries
6 oz steak (who could finish the 12 after that seefood!)
** few bites of gourmet chocolate cake**
** few bites of homemade whipped cream**
(Yes, I went out for dinner)

4/20/2012 – Friday

Breakfast: Seasoned ground beef, 2 egg and cheese burrito (home made of course)

Early Lunch:
Salad
2 deviled eggs (LOVE DEVILED EGGS!)

Late Lunch:
Steak and veggie stir fry
2 cups organic yogurt
10 – 15 almonds

Workout:
Traditional Dumbbell arm and shoulder workout; heavy

Dinner:
Seasoned ground Beef

**Drinks to celebrate Jeff’s Firefighter Academy Grad!!**

4/19/2012 – Thursday

** Screwed up on tracking diet again! Sorry **

Workout (Frank Gutierrez’ idea!):
Kettlebell and suspension circuit: 2 minutes
3 minute MMA striking only round
Kettlebell and suspension circuit: 3 minutes
3 minute no gi grappling round
Kettlebell and suspension circuit: 4 minutes
3 minute MMA round
2 x 3 minute MMA rounds

Energizing and tiring at the same time!

4/18/2012 - Wednesday

** Did not track diet **

Martial Arts:
San Soo - Speed rounds
San Soo - Mulitple attacks

Workout:
Awesome Heavy and Push up/Pull up workout - I promise to post... I won't soon forget it!

4/17/2012 - Tuesday

Breakfast:
2 eggs
2 slices whole wheat organic toast

Lunch:
2 Cesar salad chicken wraps

Workout 1:
Kung Fu San Soo and Jiu Jitsu:
Kung Fu – Worked “5’s”, then 10 minutes straight of multiple attackers
Jiu Jitsu – Sparring

Workout 2:
MTS Month 2 – Light/High Reps (28k,24k & 20k bells)

Dinner:
Steak stir fry (with baby corn, green beans, broccoli and carrots)

4/14/2012 - Saturday

Breakfast:
Protein Shake

Workout 1:
Kung Fu San Soo

Lunch:
10 – 12 oz Carne Asada
1 cup Black Beans
1 cup Mexican Rice
5 chips (yes, 5)
1 Beer (it is a tradition)

Workout 2:
MTS Month 1, Workout 1 (Heavy) (email me Geoff Hartman for a copy)

Dinner:
2 cheeseburger patties, no bread

4/12/2012 - Thursday

Breakfast:
Egg, bean, cheese (organic) & turkey bacon burrito

Workout 1:
1 hours Jiu Jitsu drills and sparring
½ hour Jiu Jitsu sparring

Lunch:
¼ cup blueberries
4 strawberries
4 egg salad (no bread)

Dinner:
Protein Shake

Workout 2:
MBody Bootcamp

Workout 3:
Kung Fu San Soo
MMA/Sparring

4/11/12 – Wednesday

** So, the purpose if this blog is to demonstrate what we each are trying to accomplish, but also transparency – Today, I fell off. I had a business lunch and instead of being disciplined and getting a chicken salad or steak with veggies, I went for my weakness; mushroom and cheese burger… BUT NO FRIES! I mean c’mon, I’m not gonna blow it that bad! ;-)
BUT, sometimes, we fail in our attempts, but that does not mean we are failures – we get back on the horse and give it more effort without beating ourselves up – remember, success is getting up one more time than you fall!
Tomorrow begins a new program and second round of MTS – lookout for WICKED progress towards and aggressive, but realistic goal.
PS - Right decision to not workout last night

Breakfast:
2 eggs
Organic bagel

Lunch:
Mushroom Cheese burger
Salad (did not finish)

Workout 1:
Heavy bootcamp – Mostly heavy shoulder and push presses, alternating with plank and other core
Finished with hard body-weight circuit

Workout 2:
20 minutes heavy bag and focus mitt workout

Kung Fu San Soo – 1 Hour
Jiu Jitsu instruction
3 – 3 minutes Gi Jiu Jitsu sparring rounds

Dinner:
Homemade Pinto beans with organic cheese

4/10/2012 – Tuesday

Breakfast:
Homemade Steak and Egg Burrito (5 oz Grilled steak, 2 eggs, 1 tortilla, 1 slice melted organic cheddar)

Workout 1:
Jiu Jitsu training and sparring

Lunch:
4 – 5 oz Salmon, Steamed vegetables, 1 cup brown rice, ½ cup miso soup

**Bad work out day! Was really sore and fatigued from the heavy day on Monday and Jiu Jitsu this morning…. LISTEN TO YOUR BODY! I did and it was not easy. Workout skipped.

Dinner:
Protein shake

Late Meal:
Ground Turkey with light tomato sauce and organic cheese

4/9/2012 – Monday

Breakfast:
2 slices whole grain toast

Lunch:
4 – egg, egg salad (no bread)

Workout: Heavy Bootcamp at MBody Strength S & C Center in Brea –
Lotsa bell swinging, pressing and movement and ended with a great tabata

Midday:
Protein shake

2 hours of intense San Soo

Dinner:
Home grilled carne asada
Homemade pinto beans with grated organic cheese
15 or so organic blueberries

4/7/12 - Saturday

Grappling and Catch Wrestling drilling, training and sparring - THREE HOURS!

4/6/12 - Friday

Neglected to record diet today. Did an older MBody Explosive Strength workout… this one always kicks my ass:

Gladiator Press – 5 reps each arm
Pistol Grip Turkish get ups – 5 reps each arm
Snatch to catch – 5 reps each arm
2 handed anyhow – 5 reps each side
Figure 8 to hold – 5 reps each arm

3 sets of the above circuit.

Below is what really kicks your butt!

30 sec each – 30 sec in between 15 minutes total
2 hand swings –
Burpees –

4/5/12 - Thursday

For Breakfast:
1 egg
1 bagel
2 slices organic deli turkey
1 slice organic cheddar

For Lunch:
1 can tuna (with tbsp. mayo)
1 pickle
10 Blueberries

Snack:
1/4 cup Honey-Chipotle Almonds
2 string cheese

Workout 1:
Joint mobility and Cardio Kickboxing

Workout 2:
MMA Strength and conditioning workout:
1 - Alt Pistol Grip Clean and Press – 5-8 each arm
2 - Pistol Grip Snatch – 10-15 each arm
3 - Figure 8 to Hold – 10 each direction
4 - Double Windmill – 5-8 reps each side
5 - Alt Clean to Lunge – 10 each arm
- 3 – 5 rounds 90 seconds between each

Medicine Ball Slams to Sprawl: 20 seconds
Double Unders: 20 seconds
Rest 20 seconds
- 10 rounds

Workout 3:
1 hour of San Soo and MMA
20 minutes sparring (Kickboxing and grappling)

You can see the video here:
CLICK HERE

Dinner:
2 cheeseburger patties (no bread) w/ ketchup

Snack:
1/4 cup Honey-Chipotle Almonds

What a day!! Was really tired, but felt good (been a while since I did the triple workouts!)

3/26/12 - Monday

Woke up a little later that I wanted to in order to accomplish all I had set out to do today, but moving forward nonetheless!

Transformation beginning weigh-in: 190.2

Did not have time to get a morning workout in.

Breakfast: 3 eggs w/ Sautéed zucchini & tomato sauce, 2 slices whole wheat toast and 2 cups coffee.

Lunch: 1/2 lb seared ahi

Afternoon Yoga: Standing Poses

Meditate

(By mid-day – 34 Oz water)

Tonight's Judo Lesson: Hari Goshi! (hip throw with a sweep)

(By 6:45 68 Oz water)

HPN P3!!

5:30 Heavy lift bootcamp – core to cardio finish

ISO Pure Protein Shake

3/25/2012 - Sunday

New website, new blog – I figured I would do this right. It’s Sunday night about 8:42 pm and I plan to start a full transformation experiment tomorrow. Last year, I did the MTS from Feb to May and it was awesome! I let things get in the way of maintaining that commitment. I stuck to a workout regiment, but after injuring my right bicep tendon, I had to take it easy for a while. Now, we all know this is an excuse, but also a pivotal point in my regression.

So, I am going to try to track everything from successes to failures and stick as close to possible to a Martial Arts themed blog and transformation.

Wish me luck!!

Geoff Hartman
4th degree Black Belt, Kung Fu San Soo
Green Belt in Makoto Karate, Judo and Pankration (Verso Fighting Systems)
1st stripe Blue Belt, Brazilian Jiu Jitsu