[mepersoner]

At 6 AM I weight 147.6 pounds.

I did the following weight lifting:

10 rep bench press - 95 pounds
4 rep bench press - 135 pounds
3 rep bench press - 135 pounds
5 rep bench press - 125 pounds
5 rep bench press - 125 pounds
5 rep bench press - 115 pounds

8 rep Skull Crushers - 75 pounds
8 rep Skull Crushers - 75 pounds
6 rep Skull Crushers - 75 pounds

6 rep DB press - 70 pounds (2 35 barbells)
6 rep DB press - 70 pounds
6 rep DB press - 70 pounds

10 rep DB overhead press - 40 pounds
8 rep DB overhead press - 40 pounds
8 rep DB overhead press - 40 pounds
These were very dissatisfying for me. I started off with the 30 pound barbells, and I struggled to do 1 with my right arm, and couldn't do any with my left. I then moved down to the 25 pound barbells, which was pretty easy for my right arm, but I still couldn't do any with my left. Finally, I moved down to the 20's and did as many as I could, the last set of 8 reps I almost didn't get the last rep with my left arm. A little over a year ago I had surgery on my shoulder and haven't lifted weight since, I needed to give it time to heal, and then after that I was a little afraid because I could FEEL how much weaker my arm was just normally. This confirms it, but I guess it's time to work it back up.

5 Pull-ups
3 Pull-ups

After this I rested for about an hour and a half and then headed off to training. We did the following:

5 minute speed back
5 minute shadowing
20 minutes of mitt work
Drills:
Counter to the armbar when mounted. Reach over with arm not being armbarred and grab in the joint of the elbow with the arm that is being armbarred. Scoot your body so it isn't perpindicular to your opponent anymore, and then scissor your legs and sit into him. Stack opponent then turn your arm like you're turning a key and pull it out. Now control the hip so you don't get triangled and pass to cross-side.

Counter to the Americana while being mounted. Get onto your hip and reach to your arm being Americana'd with your arm that isn't. Trap opponent's arm, bridge, and roll opponent to opposite side of arm being americana'd. If opponent refuses to let go of the Americana, you may also roll to the side of the arm that is being Americana'd, in guard put your hand on his chest and pull your arm out.

Counter to the hammer choke while being mounted. Grab the tricep of the opponent's arm which is under your neck and clinch it down. Push the elbow of the arm in your throat with your palm towards the top of your head and roll to the side of the opponent's bicep your are clinching.

After this we rolled for about 25 minutes.