Training Log 2/26, 2/27, 2/28

Training Log

I will be writing a training log for everyday, regardless of whether I train or not, to hold myself accountable and keep track of my activities.



I woke up feeling very sick and decided to take the day off of training, let my muscles grow for my next workout, and already didn’t work today. This is the hardest thing in the world for me. A long time ago, one of my brothers told me something that I wrote off then as ridiculous. He told me that for successful and dedicated people, bodybuilders for example, it is much harder to have a day in which you don’t go to the gym then it than to simply go to the gym and do your work for the day and earn that release that you crave. Today this mentality is so engraved in me, I can’t even relate to the person who saw it is unbelievable a few years back, although that person was me.

Then I got called in to work and I could have, looking back I should have, said no, but that mentality I just talked about won and I went into work and had a good day there. In all honesty, this was not a good idea, I could have probably prevented what would happen the next two days if I had more self-discipline and took today off of work as well. Life can only be understood backwards, but must be lived forward so now I know for next time, especially because I am recording it in this training log.



Woke up, still sick today, it is killing me to miss training. My foot is also starting to get really sore, I assume from not being used to running around all the time as a waiter. Went into work, worked the hardest I ever have, and made the most money I ever have there, but at the cost of my health as we will see the next day.



Woke up, sicker than normal and my foot is so inflamed I could barely walk to the bathroom. I consider myself very attuned to my body and can usually listen to its signs very accurately and I did this week, I just chose to ignore them. Well my body has struck back and now I am going to have a complete day off with no training or work. I have some muscle relaxers, pain killers, and a Doctor’s Note for my job. I am still suffering from having to take off both work and training in one day, but I also know it is the right thing to do to get the best long term return on my goals. I have to sacrifice my temporary comfort (which, surprisingly, is giving my all at work and MMA) for now. Just because my body is taking the day off, does not mean my mind is. I will be working on a couple of personal side projects for the day and reading my latest book, Made in America by Sam Walton (Founder of Walmart).


This rest day is a long time coming. Tomorrow, my foot will be fine. I will not be sick or at least sick enough to hinder me any longer, and I will get a killer weights workout and do awesome at my job as well.


Obligatory Quote:

“The people who are trying to make this world worse are not taking the day off, why should I?”

How to have Endless Motivation ALL THE TIME!

How did I get motivation to train relentlessly, eat a clean diet, and go out there in front of thousands to win my first MMA fight? Read on...

How did I get motivation to train relentlessly, eat a clean diet, and go out there in front of thousands to win my first MMA fight? Read on…

Motivation is a vast topic that could be covered in dozens of articles and still leave crucial portions missing out. I get asked about this topic a lot. How do I get motivation? How do I maintain motivation? How do I prevent burnout? One of the biggest issues with motivation is how ephemeral it is or how it seems to come and go. Who hasn’t experienced this phenomena multiple times: Late at night or anytime of day, you get to thinking about your life, feel a surge of motivation, and create a long list of plans and goals for your future and promise to start on it tomorrow morning or even right then and there. This explosive burst of motivation could last weeks, days, hours, or maybe it might even go away in the next few minutes and all those grand ideas you had crumble in front of your eyes. Why does this happen?


Many of us don’t understand that we are not one personality all the time. We are a mixture of many different personalities that come out at different times in different situations and all our different personalities have different priorities ranging from achieving amazing goals to making money down to fulfilling the urge to eat that slice of cheesecake. Psychologists could call these different brain circuits. This can get very complex, but I am going to break it down into 3 main categories of personalities:

  • your higher self: The part of you that cares about fulfilling your purpose, living your dreams, leaving a legacy, giving your all the to the world and others, and love.
  • your practical self: The part of you that cares about day to day concerns, living a good life, obtaining financial freedom, relationships, experiences, and fulfilling your desires.
  • your petty self: The part of you that cares about survival and in the moment concerns, being better than others, and validating your ego.

Most of us tend to stay put in one of these categories more of the time, but all of us vary between them at different times and points in our life. The problem with our motivation is we can be very motivated to accomplish certain things in one frame of self, such as living a carefree life of love and our purpose with our higher selves or saving and investing our money with our practical selves, but we lose this motivation when we shift to our other selves. How can we fix this problem? How can we maintain our motivation within all this chaos inside of us?

Align our goals with all of our personalities.


My goal: Have a strict, clean, healthy diet

Mangu de platano mixed with eggs and broccoli with olive oil.

Mangu de platano mixed with eggs and broccoli with olive oil.

Why would my higher self want this? It allows me to have a clearer mind and body and take in more of life and give back to others with more energy, clarity and intent. It allows me to live my purpose more effectively.

Why would my practical self want this? I can make better decisions regarding my future because I can think clearer. I have more energy to accomplish more things and fulfill more of my desires. I will look better to the opposite sex and get laid more.

Why would my petty self want this? I can prove to others and myself how much willpower and discipline I have. I can look better than other people. It will hurt my ego to give in to unhealthy foods. (ie. Don’t be a bitch)


As you can see, I can align my motivation to accomplish my goals to cater to whatever personality or state of mind I am in. My petty motivations are a spurt of energy that won’t last very long, but will get me by when I need them. My practical motivations make sense to me from a reasonable point of view and are consistent most of the time, but won’t hold up when I’m in a lower or higher state of mind, and won’t push me to better myself to an extreme. My higher motivations are extremely powerful and I can use them when I am in this state of mind, but they can’t be sustained in my other personality modes. Regardless of what state I am, I have motivation to achieve my goal. (I tend to stay in my practical self the majority of the time, leaning into my higher self, and rarely descending into my petty self, but it does happen.)

This is just one effective way to look at motivation and I will definitely explore other ideas in the future.


Obligatory Quote:

“People often say motivation doesn’t last. Well, neither does bathing. That’s why we recommend it daily!”

Training Log 2/25

Training Log



10:30am – 12:15pm

Low volume weights day at Crunch Fitness! Today I find out what happens when someone is lifting heavy ass weights and training MMA 2 hours a day… nothing!

And by nothing I mean, no more muscle or strength growth, or at least not very much. I struggled today in all my lifts, able to barely get by with some of them and missing a few reps on others (deadlifts). Here we go:

3×3 Squats, 245 lbs. I barely squeaked by on the last reps of each of these sets to the point where every time I went down for the third rep, I was half scared I wouldn’t be able to get up again, but I did. This probably took all the juice out of me which explains my next sets. Going to keep the weight the same next workout.

3×3 Deadlifts, 325 lbs. I hit sets of 2, 2, and 1. Super disappointing, I definitely felt like I should have been able to hit the 3 sets of 3, but that bar would not come off the ground more than a few inches. I’m confident I will be able to hit at least 3 sets of 3 with the same weight next workout.

3×3 Bench Press, 205 lbs. I hit sets of 2, 3, and 3. That first set was probably due to a mental block from missing the deadlifts prior. Didn’t think I would hit those last 2 sets of 3, but I did! Going to keep the weight the same for next workout.

3 x failure Towel Pull Ups, 25 lbs added. I did great on these, hit 3 sets of 8, 8, 6. I had to use a belt with the plate wrapped around my neck because I couldn’t find a regular belt with chain. Kind of felt like a pitbull. I liked it, but definitely not trying to do that again. Next workout going to up the weight to 35 lbs added.

Did my standard mile run, stretching, and rest periods this workout, I probably should have taken a longer one between squats and deadlifts. Although missing a few reps was disappointing, I can understand why it happened and am going to take steps to fix it for the future. Trying to lose weight (slowly), increase strength, train MMA 2 hours, and actively work everyday is a lot for my body to handle and it explains why I have been feeling slightly under the weather. I only have 3 weeks left of strength training before I move on to an endurance block and I want to get the most out of it. I have to reduce stress on my body (and mind. Stress is stress is stress) and probably up my calories slightly though I have already been eating like a savage! My priority is always MMA, but to get the strength gains I want out of the rest of this block, I’ll probably tone down my training around my weights days, try to relax and work technique during my training more, and let stress at home and work just fly right over my head. Next workout, there will be no missed reps!



No work!

I will visit Gracie St. Pete in the evening and train BJJ and, hopefully, wrestling with my old coaches Anton and Gabe.


Obligatory Quote:

“We no longer need to fear arguments, confrontations, or any kind of problems with ourselves or others. Even stars collide, and out of their crashing, new worlds are born. Today I know that this is life.

Training Log 2/24

Training Log



9am – 11am

Blessing in disguise hit me yesterday. Coach Vince hit me up and told me morning classes would be moved from 10am to 9am. First thought in my mind was “damn I am going to lose an hour of sleep”. Second thought in my mind was “Now I can go to BMT at 9am and rush to GT and do BJJ at 10am”. So now I’m able to get both striking and BJJ in a single morning, every morning. Definitely a blessing in disguise.

So Casilimas Coffee and BMT at 9am. We worked on a lot of punching combinations today and added in front kicks and round kicks afterwards. The mats are a little slippery at the moment and it doesn’t allow me to rotate my feet as much on my punches and kicks, which in turn makes me put more arm and force into them, which in turn is tiring me faster. Definitely have to work on relaxing and letting my body take care of my punches and kicks more and it should be easier once the mats dry up again. Aside from this, I felt good today.

Rushed to GT for BJJ right after class. Worked on the razor from the diamond and jumped into open mat. Got a little guard work with Gino and did a long round with Chris. I need to work on more confidently attacking from the bottom because I sometimes see opportunities, but am not able to take advantage of them. Then again, Gino is much better then me and Chris is on my level, at least. I have to start working my bottom (which is my weakness) with people below my level and around my weight class, but I can’t find any! Where are youuuuuuu? I had a great roll with Chris, but I got competitive and ended up just rolling instead of sticking to my focus.

I do feel my jiu jitsu and striking both improving constantly, no plateaus here, and I am very happy about that. I like this steady progress and I am doing all I can to keep it up. I thought about the best learning environment a person can have this morning and I believe it is an environment where mistakes are encouraged, but called out and corrected aggressively and not in a judgmental way. If your not making mistakes, you are not learning and if your making mistakes, but not getting corrected, you will think they are correct and set them into stone. Do I have this environment? I do my best to correct my mistakes and have my coaches call me out every time I make them and ask them for feedback. Sometimes I get frustrated by my mistakes and let them distract me and this is what I have to work on. Its optimal to check yourself mentally when you make a mistake, kind of a like a mini-consequence to recognize what you did,  but not to let it affect you any further then that moment. Work at 5:45pm, let’s go!




Work at 6pm


Obligatory Quote:

“As I begin to love myself, I recognized that my mind can disturb me and it can make me sick. But as I connected it to my heart, my mind became a valuable ally. Today I call this connection, wisdom of the heart.


Casilimas Coffee

My last training log, I wrote about drinking Casilimas Coffee before training. What is Casilimas Coffee? Let’s find out!

Casilimas Coffee is a recipe I came up with partly on my own, partly borrowed from other recipes I’ve found online. I usually train in the mornings with no breakfast and just drink a cup of coffee made with my Moka Pot/Expresso Maker (coffee is the best PW!).

Moka Pot. She's beautiful, isn't she?

Moka Pot. She’s beautiful, isn’t she?

I’ve been feeling, however, that some BCAA’s or protein before my workouts would help me recover faster, train longer, and retain more muscle. At the same time I read an article about coffee habits to avoid and I was guilty of a couple of them, namely drinking coffee on an empty stomach and drinking it quickly (because my moka pot makes only a big shot of expresso) instead of sipping on it. So I came up with a healthy and innovative way to fix this – Enter Casilimas Coffee:

  • 1 large shot of expresso (a small cup of coffee would work too)
  • 2 eggs (Whole food BCAA’s/protein)
  • stevia (healthier then splenda or sugar)
  • splash of coconut milk (always have this on hand for my shakes)
  • 1 tsp coconut oil (always have this on hand to cook, gives me a little extra energy for training)
  • cinnamon (healthy and tasty)
  • turmeric (healthy and tasty)
  • vanilla (healthy and tasty)
  • beta alanine (supplement)
  • creatine (supplement)
  • a pinch of salt (promotes creatine intake)

That’s a lot of ingredients, some that sound nasty together and some that don’t seem to make sense. I blend all the ingredients together and add the espresso on top and mix it up with a spoon. It comes out a lot more delicious then it sounds and it’s a whole food kind of way to get my caffeine, BCAA’s/protein, some healthy spices, and a few extra calories before training. Because it comes out to the size of a large coffee, I can take time to sip it on the way to training as well. This solved all my issues in one innovative solution! Of course, this is my personal recipe, it can and should be changed around to personal taste and personal choice of ingredients. If you make your own coffee, check it out, the only essential ingredients are the eggs and espresso/coffee. Play around with it and find something that works for you. And of course, let me know how it goes!


Obligatory Quote:

“As I begin to love myself, I refused to go on living in the past and worrying about the future. Now I only live for the moment, where EVERYTHING is happening. Today I live each day, day by day, and I call it fulfillment.

Training Log 2/23

Training Log



10am – 11am

Bang Muay Thai with coach Vince. Only one in class this morning so got my own private lesson! Drank my new Casilimas Coffee (trademark pending) before class.

I was exhausted from weights and work yesterday and feeling a little under the weather and it showed during training where I got tired quicker than usual. I pretty much went on autopilot during the last half of the class, but my combinations definitely got a little more fluid and well put together. We worked a lot on following punches with kicks or knees and hook/cross. I remembered to stretch after training too!

From my experience, learning is a mixture of a lot of thinking and struggling to put things together decently and then letting your mind step back and your body unconsciously takes care of the rest. Mix this in with consistency, constant correct feedback, and as much concentration as you can muster and you have the recipe for growth!

Work at 5pm!



BJJ at Gracie Tampa 10am – 11:30am

Work at 5:45pm


Obligatory Quote: 

“As I begin to love myself, I quit trying to always be right and ,ever since, I was wrong less of the time. Today, I discovered that is modesty.

Training Log 2/22

Training Log



12pm – 2:15pm

Took a sample pre-workout with 400mg of caffeine, creatine, beta alanine, all that jazz, 30 minutes before going to Crunch Fitness around noon. Woah.

I was so focused and high off that stuff (Not used to such high doses of caffeine and other pre-workout ingredients), I couldn’t feel my body or have regular conversations with people. I’m not sure I like that, maybe a half dose would fit me better. I’ll stick to my usual coffee as a pre-workout in the future. Today was a high volume weights day which is always dreadful. As for my lifts:


5sets x 3reps Squats, 240 lbs. Difficult and tough to put up, but no struggles and I was able to hit every rep without cheating on form.  Moving up in weight next workout.

5×3 Deadlifts, 315 lbs. Still difficult and struggled on a couple reps. Still moving up in weight next workout.

5×3 Bench Press, 200 lbs. Still very difficult, cheated my form slightly on a rep or two. Still moving up in weight next workout.

3 x failure Towel Pull ups, 25 lbs added. Huge jump from last workout. Hit reps of 6, 6, 5. Going to keep the weight the same and try to get more reps next workout.


I tried to do a little ab work afterwards, but my core did not agree with me, so skipped that and went straight to a 15m run. Stretched after, which is a habit I’m trying to get into. I’m happy with my workout today, same weight as last time, but 2 more sets on each exercise (minus pull ups). Increasing weight next time on all exercises (minus pull ups) because it is low volume day! I really hate being at the gym for more than 2 hours straight, but my strength workouts necessitate it, especially on high volume days. I take 3-4m rest between sets on my last 2 on high volume days as opposed to 2-3m on the first 3 sets. And about 6m rest between exercises. Now time for work at 5pm.



BMT 10-11am

Work at 5pm


Obligatory Quote: 

“As I begin to love myself, I freed myself of anything that is no good for my health – food, people, things, situations, and everything that drew me down and away from myself. At first I called this attitude a healthy egoism. Today I know it is love of oneself.

Training Log 2/21

Training Log



10am – 11:30am

Decided in advance the night before to skip striking and get an extra hour of sleep after my first intense week of training this year. (Note: I always wake up with my alarm and never hit the snooze so if I decide to sleep in or wake up later then usual, I have to decide in advance. It’s a positive habit I refuse to compromise on.) I try to balance working hard and pushing myself when I’m uncomfortable as well as listening to my body and working smart, knowing that getting myself sick and training when I’m exhausted are detrimental to my goals. I think balancing these two things is one of my strengths.

Great BJJ session this morning at GT. It was open mat and I got two great rolls in with Chris and Gideon.

I really had to push myself and work on my principles with Chris who was a similar skill level to me. I tried my best to apply my current focus, which is specific attacks from the bottom, which I wasn’t able to, but I’m happy I was able to attempt and threaten attacks I am sort of sloppy on, on someone as good as Chris. I was also able to get back to my strength of guard passing and control from the top and got my signature kimura a couple times. Felt very good with this roll.

Gideon is definitely better than me, but he’s great to roll with because he’s awesome at working technique and flowing. I definitely worked well from the bottom, but he shut me down there pretty well. And I was able to apply a north south which I am not very good at. Great roll, hope I can get another with him in the future.

All in all, today was one of my better BJJ sessions. I was able to hone in on my current focus and also get work in some other areas.

Going to eat dinner with my mom at Carrabbas at 3pm (50% discount!) and work at 5pm, lets get it!



High Volume Weights at noon

Work at 5pm


Obligatory Quote:

“As I begin to love myself, I quit stealing my own time and I stopped designing huge projects for the future. Today I only do what brings me joy and happiness, things I love to do and that make my heart cheer, and I do them in my own way and in my own rhythm. Today I call it simplicity.

Training Log 2/20

Training Log



10am – 11:30am

Went to Bang Muay Thai, worked with coach Vince and Corey.

We got our usual warm up of sets of 5 punches and combinations. We worked on Hook 2 combination and knees to cross, hook and kicks to cross, hook, kick. I still feel awkward doing almost anything from the southpaw stance, almost as if I’m learning to strike again, but I know this is part of the process and I accept that. Decided to stay an extra 30 minutes working on the knee and kick combinations instead of going to open mat at Gracie Tampa. I am REALLY enjoying working on my striking, but I have to make sure I don’t neglect my BJJ and wrestling, my current strong suits.

Going to work at 5pm today, so only 1 training session.

Hook 2 – Near side hook, jab, cross. (tricky because you usually expect a cross right after the hook)



Striking and BJJ at Gracie Tampa 9-11:30am

Work at 5pm


Obligatory Quote:

“As I begin to love myself, I understood that at any circumstance, I am in the right place at the right time, and everything happens at the exactly right moment, so I could be calm. Today, I call it self-confidence.

Training Log 2/19

Training Log



10am – 11am

Went into Bang Muay Thai this morning. It was freezing, around 40 degrees, and there isn’t much in the gym to mitigate that cold except moving, so you know I wasn’t lazy this class.

I was the only one in class today so almost like a private lesson. We got warmed up with throwing sets of 5 of each punch and then combinations. We then practiced combinations with footwork and a lot of it was from southpaw stance which really threw me off, but the messing up and discomfort I feel along with it is only a sign of slow, but steady improvement. By the end of the southpaw combinations, I was definitely getting it down more. We finished up with some kicks, Reems and two new combinations, Holland and Boss.

Reem – Knee, near side hook, cross.

Holland – Jab, cross, near side body hook, near side hook, rear leg kick

Boss – Jab, uppercut, near side hook, body hook, rear head kick

I may be slightly wrong on those last two, I’ll correct them in the future if I am. I can’t wait to really get those combinations down to muscle memory.


6:30pm – 8pm

I went in to Gracie Tampa to get some BJJ training in and wrestling as well. I practiced a great guard pass from butterfly guard involving flipping your hips over the guard while pinning the opponent’s hips down with your shoulders. I also was able to get work in on my current focus which is guard, more specifically triangle set ups and finishing from the diamond, shin on arm sweep, and shoulder jump. I was able to successfully pull off my shin on arm sweep from guard, but definitely had my triangle set ups and shoulder jump shut down.

Wrestling was next. I got a few rounds in with chris and roberto. Both much better than me at the moment, but we worked technique and I got good practice in.

I was really hard on myself right after training because I didn’t perform as good as I thought I should, but looking back on it, I’m exhausted from weights and muay thai, I focused on light work and technique, and I only trained with 3 people all who are much better then me currently at what we drilled. As well as the fact that there is no losing or winning in training, it is all about learning. With that in perspective, I actually feel good about how I performed today and I feel like I am taking the first steps to improving my learning curve.



BMT 10 – 11am

GT BJJ open mat 11:15am – 12pm

Obligatory Quote:

“As I begin to love myself, I stopped craving for a different life, and I could see that everything that surrounded me was inviting me to grow. Today I call it maturity.