Post Training Rundown: Conditioning Decrease

Today's training session was sponsored by: Self Discipline

I've noticed my cardio is slipping.

This past week I was some what stressed out from work, but I did a lot of walking during my lunch breaks and stretching. Also since I was super heavy into weight training that I began to skip post training stretching and started to stiffen up. That is not good for judo, jujitsu and striking in general. I need to balance out my flexibility with my strength training.

I've been skipping stretching after weight training, because I was tired and hungry. I was very concerned about eating food, getting more protein and experimenting with BCAAs.

Is it a lame excuse to skip flexibility? Yes!

So this week, I'm going to increase my cardio and take my stretching/flexibility more seriously.

Soldier Complex
"...Spread your Awesomeness[!]..." Sun Tzu
Adrian Davis
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Post Training Rundown: Running In The Heat Again!

Today's training session was sponsored by: Self Discipline

This was a great inspiration to keep moving forward.

This week has been dragging on and on and I just couldn't make it work.
So... With that being said, I'm proud of myself and I see this as a personal victory. It may not seem like much, but considering the context of me eating TERRIBLE and feeling TERRIBLE... Yes Sir, I made it!

Some times you shouldn't be too hard on yourself . Unnecessary strictness can result in demoralization and regression. Remember to live life and enjoy yourself!

Soldier Complex
"...Spread your Awesomeness[!]..." Sun Tzu
Adrian Davis
Soldier Complex: Martial Arts Lifestyle and Apparel

Post Training Rundown: Running In The Heat

Running in the heat 88F is not the best way to break a 2 week hiatus!

Though I argue it was necessary to finally make something happen, I do admit that I went a bit extreme.

So why pull a Martin Lawrence?

In the past two weeks I've been starting up a few ambitious projects (SoldierComplex.com and AdrianDavis.net) that are super time consuming and tedious. I've been staying up until 1 - 2 am in the morning and waking up at 6:30am.

So my workouts have been suffering in both quality and intensity. This has been very frustrating, especially since the first aspect of my work out regime that started to fail was the motivation to wake up early to run. Sleeping 4 - 5 hours a day is not a good recipe for success in any endeavor, it is a recipe for FAILURE!

How did you fix this?

I've finally got some SLEEP! The night before I made sure to eat well, wash dishes, brush my teeth and go to bed early! 9:45pm!

The result?

I woke up at the butt crack of dawn and contemplated my existence.
I felt well rested and energetic. I call that a SUCCESS!

Stay Hydrated!
Vita Coco Coconut Water, Pure, 11.1 Ounce (Pack of 12)

My post work out reward.

A post shared by Adrian Davis (@adriandavis108) on Aug 11, 2017 at 8:28am PDT

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"...Spread your Awesomeness[!]..." Sun Tzu
Adrian Davis
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Soldier Complex VLOG: Post Training Rundown 07.29.17

Soldier Complex on Youtube

So this is how I did today:

Warmups

Stretching: 15mins
Russian Twist: 1min x 3
Bridges + 10 Medicine Ball: 60 reps, 30 reps, 10 reps

Work Out

Over Head Press
120lbs 5 reps x 3
105lbs 5 reps x 2
95lbs 5 reps x 5


T Bar Row
145lbs 5 reps x 4
100lbs 5 reps x 4
            6 reps
            10 reps
45lbs 20 reps

Incline Bench Press
135lbs 5 reps
            10 reps x 3
95lbs 10 reps x 5

Over Head Press PR

A post shared by Adrian Davis (@adriandavis108) on Jul 29, 2017 at 12:58pm PDT

How to Improve Stamina for Boxing

How to Improve Stamina for Boxing -- powered by ehow

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Adrian Davis
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How To Do Wind Sprints!

Today I decided to change up my jogging routine and do wind sprints instead. For a while I've been getting comfortable with endurance/distance running and though I've increased my stamina substantially, my training lacks intensity and cardio.

So, with this in mind I did what any serious martial artist would do, run like hell! I began my day like any other day, yoga, stretching and eating a fruit or vegetable, today I ate a carrot. (note: Never workout on an empty stomach, eat an apple, banana or carrot. Preferably something natural, light and non greasy. If you don't take this advice you'll find out the hard way.) Then I stepped out to begin my workout. First I started off with a quick 2 block jog as a warm up. Next, I walked half a block to catch my breath and let the warm up kick in, then I sprinted the rest of the block. Afterwards I tried to keep a sprint 1 block and walk 1 block pace, as well as trying to keep the distance the same. (Street lengths were uneven at times.) Lastly, while undertaking this new routine I decided to run my usual distance to get the maximum effect and believe it or not you do have the stamina to do this.

Wind Sprint Directions (I love making lists!)

1. Pre-Work Out Prep
   • Eat a fruit or vegetable
   • Drink water
   • Yoga/Stretching
   • Place a bottle of water at the end of your jogging/running route. (Trust me this will come in handy)
2. Working Out
   • Jog 2 blocks at a medium pace
   • Walk 1/2 block to allow the warm up jog to take effect
   • Sprint 1/2 to raise your heart rate and correct breathing
   • Walk 1 block
   • Sprint 1 Block
   • Repeat the Sprint and Walk steps until work out is complete.
3. Cool Down
   • Drink water (I told you the bottled water will come in handy!)
   • Yoga/Stretching (This reduces cramps and soreness, it also feels great!)
   • Eat a fruit, vegetable or drink a smoothie
   • Take a nice and relaxing shower

I hope you enjoy this work out as much as I did, thanks for listening and have an awesome day!

Please visit this link How To Do Wind Sprints

"...Spread your Awesomeness[!]..." Sun Tzu

Adrian Davis
Soldier Complex: Martial Arts T-Shirts and Apparel
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Back to business

After 2 weeks of hustling a.k.a. freelance work, I'm finally back to business and resuming my routine. My legs are a bit sore from not running for a while, but I'm back in stride none the less. Also I met a boxer from James Shuler Memorial Boxing Gym, he was a pretty cool and relaxed fellow. That's great I hope every one else at the gym is mature as well. He also gave me the address to the gym, now I'm going to check it out and see if its the type of place I'd like to be.

Train hard and stay Awesome!

Adrian Davis
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I've learned my lesson

Today I've learned my lesson, don't expect an Olympic caliber performance in the morning when you've had two large Reese's peanut butter cup sundae's the night before. It was so sad that I barely broke a sweat and at the same time I barely got through my "warm up" with out taking a break. I was sluggish, slow and could barely get into rhythm, while fighting off hyperventilation and stumbling down the street. Needless to say Monday morning's run was awful. (I'm glad not many people were out today or it would have been embarrassing.)

So I admit this openly an honestly, ladies and gentleman I have sabotaged myself and paid for it, I will not make this mistake again!

Keep training and stay Awesome!

Adrian Davis
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Another Awesome Week!

Again I've had an Awesome week! Yoga, Jogging and Martial arts. So far my running time has decrease even with my increased distance, Awesome! Yoga has improved my flexibility and I've gotten better at All have been pretty damn good this week, to bad the weekend is going to be lame with all the rain and cold weather.



I borrowed this image from "I Drew You A Heart"


Besides that, Train hard and stay Awesome!

Adrian Davis
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Martial Arts,Yoga and Running

Today is the end of a perfect week. I've increased my running distance while decreasing the time, I improved my flexibility and finally did the crow pose for more than 2 seconds, I did a bit of shadowboxing and best of all my hard work and training has inspired my girlfriend to start jogging again and a friend of mine to want to train with me as well. This has been an Awesome week!



Hmmm... now that I think of it, I'll make a Crow Pose/Bakasana t-shirt. Yoga!

Adrian Davis
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Getting Back on Track

As of today its been about two weeks since my training was interrupted and I'm finally getting back on track! I really hate being sick and I try my best to avoid it, but certain sicknesses are almost unavoidable. It left me very congested (see phlegm ) and made any sort of aerobic exercise almost impossible. So, with that said, my yearly cold/flu is finally over!

My jog on Monday and today went great (minimal atrophy) and Yoga was awesome! (As usual) So like I said, I'm getting back on track with martial arts, yoga, running and healthy eating. This summer is going to be Awesome!

Adrian Davis
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Jogging in West Philadelphia

Today was my second time jogging this year and I certainly felt a lot better than last time. Its only been a few days but my stamina has noticeably increased and my running time as gotten better, also I wasn't so out of breath that I was laying on my living room floor. So I ask my self what next and here is a small plan I came up with

• More running
• Yoga, this a very important aspect that most people over look
• Push Ups, gotta build strength
• Squats, running isn't the only leg work I need
• Shadow Boxing, I need to work on my basics
• Forms / Katas, more basic training
• Oat meal w/ Flax flakes, the breakfast of Champions!
• Sleep, the most important part of training

Adrian Davis
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My First Jog of 2009 - A New Beginning

Friday morning February 13th marks the beginning of my re-commitment to the marital arts. I'm getting back in shape and quiting bad habits permanently. Its has been a long time since I've had steady martial arts practice and training, I'm optimistic about this year and beyond even though the economy is in shambles, so I have decided to regroup and get everything in my life into tip top shape. Everything.

Somethings may change a little and some a lot, but in the end it will be for the best.

Adrian Davis
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