Training Log 4/27 – 4/28



9am – 10am

BMT class in the morning, working with Amy.

11am – 1pm

MMA sparring with Anton and Gabe at St. Pete. I do 3, 3 minute rounds with no real break in between.  Anton and Gabe rotate in. I do alright in the striking department and scrambling, but I want to do better.

Afterwards I hit some heavy squat sets and call it a day!



1pm – 2pm

Pro BJJ training at Gracie South. I get 4, 7 minute rolls in total and I am exhausted! I am easily the worst guy in the room in these training sessions and it’s difficult to tap so much and not tap others nearly at all, but I trust the process.

2:30pm – 3pm

Tempo Intervals for recovery, 16 reps, at crunch fitness. I need to be recovered for class tonight.

7:30pm – 8:30pm

Great advanced class, training with Brandon. We do 30 minutes of advanced striking drills and move on to sparring afterwards. I really have to bring my A-game with brandon, because he hits hard enough and he has enough skills to put me on edge. I perform really well tonight though and feel good about it. I do have to work on taking angles after my strikes more.


“The trouble is, we think we have time”

Training Log 4/17 – 4/26



Woke up feeling the sickest today so going to have a very light day.

2pm – 3pm

Cardiac Output session at Crunch. Got 15 minutes on the elliptical and bike and went for a 30m run. Hard work is paying off, my run times are increasing dramatically with less effort from me.



9am – 10am

Last class to sharpen the skills before Colorado. I didn’t sleep last night and am tired/sick so I take it easy and make sure to stay focused to get the max out of every rep.

1pm – 2pm

Great full body massage to relax my body before Colorado. Very deep tissue, I am actually somewhat sore.



We are in Colorado!!!! Great flight and first day at Denver.

6pm – 8:30pm

5 minutes into class and I am exhausted. Somehow I maintain focus and push myself for the following 2.5 hours. We rip tons of combos and my technique feels awesome. The best one was a karaoke hook followed by a switch hook. I work with Tracy and Kenny and then do a light sparring class. I spar with 3 guys. I feel fine, but Kenny definitely gets the better of me slightly and I get the better of the two others slightly, dropping one of them with a good liver kick. Amazing first session.



10am – 11am

Teaming up with coach during morning class at Ludwig Martial Arts. Get some amazing reps in.

6pm – 7pm

Working with Paul, one of the best, a blue belt from here. Class finishes not a second too soon, because I am exhausted.

8pm – 9pm

No gi bjj with professor Lucas Dias. He teaches a great escape from mount and then I roll 2 rounds. My bjj feels awesome, great experience.



6pm – 9pm

One advanced kickboxing class, one sparring class, and one MMA class completes my training for the day! Great working with Paul, Hugo, and Arnold.



10am – 12pm

Kickboxing in the morning, working with Amy for the first time, followed by some MMA drills!



10am – 12pm

Kickboxing taught by Clarence, who is Duane’s first muay thai instructor. Great class, cardio intensive. Followed by a nice MMA drills class.



9am – 10am

Duane, being the amazing professor that he is, hosted an extra class for us this morning. It was super exclusive and we worked hard on only two combos that worked really well. What a great week it has been working with Duane and other amazing strikers here in Colorado.



Finally a day off, kind of. I still have to get out of bed on my first day back to Tampa and go to work, but I rest up enough.



9am – 10am

BMT in the morning, working with Jason. Hitting some sick combos.

12:30pm – 2:30pm

Working some BJJ at the pro class at Gracie South. I get some great rolls in with Rob Font, who is in the UFC and fighting in a couple weeks, and others. Afterwards, I get some great padwork in to complete the day.


“Most humans are never fully present in the now, because unconsciously they believe the next moment must be more important than this one. But then you miss your whole life, which is never not now. And that’s a revelation for a lot of people: To realize that your life is only ever now.”

Training Log 4/16


11am – 12pm

Wrestling in the morning at Gracie south with Adam Kantor! Awesome class, I always learn new things and sharpen up old things when I train wrestling here. Today was no different. We worked off defending the single leg and then did king of the hill style rounds. My offence felt decent, but my takedown defence is where I really shined which has been a bit of a weakness recently.


1pm – 2pm

Threshold training at Crunch Fitness. Time to start upping the intensity of my conditioning as my fight nears closer, even if I am feeling a bit sick. I did 3 x 5 minute rounds of threshold training which ends up being about 8 minutes on average each round on Jacob’s Ladder. This is extremely difficult and I leave the gym drenched in sweat and exhausted.


“Man cannot remake himself without suffering, for he is both the marble and the sculptor” 

Training Log 4/14 – 4/15



Woke up feeling sick with a sore throat today. It’s been a while since I’ve felt sick and thats been good, but I can’t risk a sickness in the middle of my training camp and before going to colorado to train with Duane Ludwig. Apparently everyone is getting sick around me at work and at home, but I’ve stayed immune so far. Time to keep it that way.

9am – 10am

BMT in the morning, no way I can skip after missing out yesterday. I perform below average, but what matters is I showed up and pushed myself.

I skipped any additional strength and conditioning for the day to rest up.



Woke up feeling a little sicker today, but not too bad. Going to push myself somewhat today and do my best to get healthier fast.

9am – 10am

Teaching my second official class. I actually had fun today, even though I made some mistakes. I am getting better at this teaching thing.


11am – 1:30pm

St. Pete! We get started with 4 5’s of ground and pound / scrambling off the ground work. It is difficult, especially working with Gabe, but I feel better all around. My lungs feel like crap though and that’s definitely the light sickness at work.

Afterwards we do some box jumps and weight lifting and I am only able to do one round of cardio before I have to leave to catch a haircut appointment. I feel bad about leaving early and not training more.


“What makes human beings unique?” He went on to say, “I believe that what makes us unique is transcending our limits.”

Training Log 4/12 – 4/13



I was thinking of doing some grappling this morning, but I woke up still feeling like a cripple from recent training. My knee is in pain, I am almost hobbling around, and both my arms are strained, more noticeably my left. I slept in and skipped the grappling. I will hit the advanced BMT class tonight.

1pm – 1:30pm

Tempo Intervals for recovery at Crunch Fitness.

7:30pm – 8:30pm

Advanced BMT class with Brandon, Amy, and Tracy!

We start with back to back advanced drills for the first half hour, move onto sparring drills, and finish up with 3 rounds of sparring. Me and Brandon go in and he gives me more problems than I expected. Great experience.



My phone died unexpectedly during the night so I woke up too late and missed BMT class. I brushed this off and went to St. Pete for some grappling.

10:15am – 11am

Did some light no gi grappling with Jerzen. Good training partner.

11am – 2pm

Strength and Conditioning with Vince, John, and Gabe. Tough workout, finishing with carrying 280 lbs on our back. Stretched it out and went home to get ready for work and a nice recovery meal.


“To them, it’s pain, it’s fatigue settling in. To you, it’s not pain. It’s every practice you went to. It’s every set that you have conquered. It’s every “I can do this” thought. It’s not pain, it’s the reminder of how bad you want it. So the question is not “are you ready?” It’s “how bad do you want it?” How bad will you let it hurt?”


Training Log 4/11



9am – 10am

BMT class in the morning working with Amy.


11am – 2pm

We get started at St. Pete with some round robin kickboxing with takedowns sparring rounds. I am the weakest link of course, next to Vince and Gabe and it is a rough session, but I feel myself improving everytime I spar with these beasts.

After we each get 4, 5 minute rounds, we move onto strength and conditioning. I hit heavy front squats for the first time, since my arm is slightly injured and I can’t do back squats. Then heavy lunges and abs. I finish with stretching out and head home to get ready for work.


“A half man (or rather, half person) is not someone who does not have an opinion, just someone who does not take risks for it. 

If you take risks and face your fate with dignity, there is nothing you can do that makes you small; if you don’t take risks, there is nothing you can do that makes you grand, nothing.

And when you take risks, insults by half men are similar to barks by nonhuman animals, you can’t feel insulted by a dog”

Training Log 3/21 – 4/10



9am – 10am

My first BMT class as a blue belt is in the books. I felt compelled to upgrade my game significantly to prove to myself and others that I deserve this promotion.

3pm – 4pm

Cardiac output! I am trying to restrict my running time to prevent myself from developing debilitating shin splints as I used to have and running down my legs in general. To this end, I am using more methods to develop my aerobic conditioning including biking and the elliptical. I did 10 minutes on each of those and then about 35 minutes of running. I was proud of my running time which was a 10 minute mile average for only my second run in the last 3 months. I know I have the aerobic ability in me, it just hasn’t been developed in a while as I focused on other aspects of my conditioning.



9am – 10am

Back at it again with the BMT in the morning. Great class with Amy, ripping it as usual.


12pm – 1pm

I haven’t done BJJ in over 2 months for various reasons including my kickboxing fight and injuries. Today I fixed that problem and got back into grappling.

By doing a pro, competition class with 7 other guys who were all better than me. I got my ass handed to me multiple times, but I also felt really good and my great instincts are still there, I just need to get my timing back.

This class left me absolutely destroyed and I was exhausted for the rest of the day following.



I woke up still feeling exhausted and crawled around the house for a few hours. I finally made myself a protein shake and willed myself to go to the gym in the afternoon. Once I got there, I was feeling so tired and nauseous I actually decided to turn around and drive home. Then I turned around at home and drove back to the gym. I must have spent an hour in the car.

4pm – 5pm

Strength Aerobic workout. I hit new maxes on the strength portion of the workout for 3 sets of 4 reps on squats, deadlifts, and bench. The aerobic portion (Tempo method) was the same as before, but no less difficult. I’m glad I pushed myself to the gym, but now I feel like poop.



9am – 10am

Bmt class.



9am – 10am

BMT class in the morning

11am – 2pm

Conditioning in St. Pete with Gabe and Vince.


3/26 – 3/27

Gone for the weekend to Gainesville to celebrate some birthdays and live it up before jumping into my next training camp.



3pm – 4pm

Strength Aerobic Method.



2pm – 3pm

Strength and Conditioning

7pm – 9pm

Half of the BMT Fundamentals class to warm up and then a great advanced class with good sparring sessions



6:30pm – 7:30pm

BMT class in the evening



9am – 10am

Morning BMT class



9am – 10am

Teaching my first official BMT class. Ninja we made it!

6pm – 8pm

Sparring at Tampa Muay Thai with Vince. Amazing session. Iron sharpens Iron.



3pm – 4pm

Strength Aerobic session at the gym.



12pm – 1pm

Live wrestling and scrambles at Gracie St. Pete



6:30pm – 7:30pm

Taking Amy Murrays class in the evening! BMT reps.



9am – 10am

BMT in the morning.

3pm – 4pm

HRI reps.



9am – 10am

BMT in the morning.

11am – 2pm

Strength and Conditioning in St. Pete with Gabe and Vince.



2pm – 3pm

Cardiac Output training

7:30pm – 8:30pm

Advanced BMT class and sparring with Tracy!



Hurt my cornea last night in sparring so today was an off day.



11am – 12pm

Wrestling in the morning at Gracie South.

3pm – 4pm

HRI, 22 reps!



12pm – 2pm

Grappling at Gracie St. Pete.

4pm – 5pm

Cardiac Output for an hour before work.


“The harder you fall, the stronger you rise”