Steve Morales Training Blog

BACK TO BLOGGING

2010-05-18T21:27:00.001-07:00

Things got REAL busy and I haven't been able to post on the blog....but...i'm back!

Total weight loss to date is 33 pounds! My cardio still sucks but I feel like its getting better.

Did some shadow boxing and pad work today. 3 -3 minute rounds. Well... I was gassed the last round so it might not count.

Breakfast:
oatmeal
coffee

Lunch:
Chicken
Brown rice

Snack:
protein shake
Veggies

Dinner:
Chicken
Broccoli

TRAINIG RESUMED...

2010-04-12T21:16:00.000-07:00

Last week was a good training day. On Thursday Rob showed me some awesome ground techniques. We went over posture, triangle defense and mount defense.

We also worked on weights. I did 3 set of 4 different circuits.

The first I did 10 kettle bell squats, 20 jump squats, 20 push ups, and 20 leg presses. I did this for 3 sets.

The second circuit was medicine ball work, 20 step ups, 20 inclined sit ups, arm raises and pull downs. I did this for 3 sets.

Third, I hammer swings on a tire 10 times each side, 20 rows, 20 obliques with a medicine ball, rope pull downs. I did this for 3 sets.

I was soooo sore the next day.

On Friday I worked pads with Rob and went over kicking drills. I also did 2 rounds of shadow boxing and 1 round of knees. We also did our usual 400 abs workout.

SICK TRAINING

2010-03-18T16:02:00.000-07:00

Last night was probaly the best training session to date. We went over knees ( i didnt do so well), hit some pads, and I rolled with Rob. I woke up this morning and was SORE! I felt like I rolled wit a gorilla. We also went over clinch work. I'm finally starting to "let go". I was training real hesitant because I didnt want to hurt or get hurt, now its starting to click and I can feel a flow.

I picked up some shin pads from OTM too. I'm planing to spar soon and we'll see how that goes!
Thanks OTM Huntington Beach for the sick shin guards!

training

2010-02-24T22:41:00.000-08:00

Took another grappling class today. We worked on take downs and submissions. I got choked out twice, arm bared, an elbow in the mouth and was put in a triangle..HAHA. My coach comes back next week and I cant wait to hit some pads.

My weight is 198. Huge improvement in my life.

Breakfast:
Oatmeal

Snack:
almonds

Lunch
Chicken
beans

Snack:
apples

Dinner
salmon
green beans
cabbage salad

First Grappling Class

2010-02-18T13:00:00.000-08:00

I finally broke 202 and my weight has come down to 201. So to update, I stared this journey at 224 and loss 23 pounds so far.

Since Rob is still filming TUF I wanted to take a grappling class. Ryan from HB Ultimate has a class ar 5:30 s I decided to take it. It was AWESOME! I have NO ground experience at all. I leaned armbar, triangle, rear naked choke and how to get out of guard. At the end of class I rolled with another student and submitted him twice by rear naked choke. The bad new is in the morning I woke up wth a sore back. I was taking out the trash and through out my back.I was messed up for 3 days. I feel a lot better now but still can walk very good.

Breakfast:
Oatmeal

Snake
carots and apple

Lunch
Tuna

2010-02-08T20:28:00.000-08:00

Awww finally back to blogging. Its been a rough week, I was away on a business trip and I have a back flare up. I'm good to go now and got back to training last week.

Since Rob is gone Ive been taking the classes. Today I took the 5:15 class. Felt real good and I am getting better technique. I also ran on the treadmill and shadow boxed.

Breakfast:
Oatmeal

Lunch:
Chicken
water

Snack:
almonds

Dinner:
Chick w/BBQ sauce
Green beans
water

2010-01-25T22:14:00.001-08:00

So Rob decided to leave his star pupil and do a little show called The Ultimate Fighter.

Im on my own for the weeks. I took the 6:30 class at HB Ultimate. Cool stuff. We went over defensive moves. After class I went over to do the ab workout we have been doing.

I hit 204 this weekend. HUGE goal for me was to get under 205.

Breakfast:
Oatmeal
Coffee

Snack:
Carrots and water

Lunch:
Tuna
Water

Pre workout:
Almonds
Crap load of water.

Dinner:
Turkey and spinach.

2010-01-14T09:09:00.001-08:00

Great session last night!! I woke up this morning SORE!

Did the usual warm up, 20 min run. Our first round was nuts...3 min of just kicks. This is not easy for a fat guy..lol. Then moved to focus mitts and Thai pads. I believe w did a total of 4 rounds.

We moved to the couture workout. This was intense. Its a series of 8 workout done back to back. I'm not quite back to back yet but I'll get there. My body was hurting after! I'll try to get some video of this.

Breakfast:
Oatmeal
Coffee

Snack
Carrots
Water

Lunch
Turkey lettuce wraps
Water

Snack
almonds

Dinner
Turkey
Brown rice
Water

2010-01-11T20:30:00.000-08:00

Trained with Rob today at HBUTC. I did the usual warm up, a 20 min run and shadow boxing. We worked 3 rounds of pads today. I'm not getting a rest between rounds now. Its either jump squats or sit ups till the next bell rings....sucks big time.

Breakfast:
Oatmeal

Snack:
Salad
Carrots

Lunch:
Tuna
Water

Dinner:
Turkey lettuce wraps.
Water

2010-01-05T22:44:00.000-08:00

Its been a while since my last posting and I'm finally over the holiday madness. I had a sick training session yesterday at HB Ultimate, prob the best workout to date. I've moved from he stationary bike to running on the treadmill for 20 min. We did our usual stretch and shadow boxing. We did 2 rounds of thai pads and 2 r0unds of focus mitts. What was really awsome is that we worked on the clinch and positions. Its insane how much it wears you out!

We moved on the abs work. We are doing the GSP workout now. I should have some video up ASAP! You need to see it to see how nuts it is!

I woke up SORE today. Felling great though.

For diet:
Breakfast
Oatmeal: this is everyday now

Snack
Apple
Water

Lunch
Tuna and salad

Snack
Protein shake

Dinner
Turkey lettuce wraps

2009-12-27T18:57:00.000-08:00

First off I hope everyone had a great holiday!

I got to train with Rob 4 times this week and it was awesome. We did Mon, Wed, Thurs and today..Sun. We introduced weights for the first time into our routine. He had me do lunges, push ups while lifting a weight at the top, axe swings, an arm exercise and hit a tire with a sledge hammer. I did 3 sets....insane! I felt SORE the next day. I also now run on a treadmill for my warm up. No more bike.

The other 3 days we did Thai pads and focus mitts. We also did a kicking exercise. It started with 10 right kicks followed by 10 left kicks then 9 right kicks till we were at 1 each side. Let me tell you, this was the most tired I've been...crazy.

Today our friend Steve Moon watched us and he had a mag that had a GSP ab routine. Rob thought it would be a good idea to do a few new things....I was thinking it probably wasn't such a good idea LOL. Very interesting stuff. Really hard though.

My diet was pretty much the same. I had a hard time during Christmas gatherings but stuck to it.

SUNDAY

Breakfast:
Egg beaters
Water

Lunch:
Tuna/ relish and mustard
Water

Snack:
Apple

Dinner:
Sashimi
Water.

I WILL have video for you next week for sure. I'll get some of the GSP workout on tape too.
Keep following me and leave words of support, complaints or questions. I want to hear your thoughts.

2009-12-21T20:20:00.000-08:00

Met Rob today at HBUTC. I had low energy today and it was a tough day. I always start with my 15 minute warm up on a stationary bike. I also jumped rope for 10 min.

We moved to 2 rounds of shadow boxing with push ups between rounds. I was so drained that I was already hurting! Next was a kicking drill...intense.

Thai pads and focus mitts were next. We worked some combos and techinque. I really need to work on footwork and getting my hips into the punch.

Abs REALLY sucked today! 80 flutters with Rob knee in my gut. Talk about hell. I also did crunches, bicycles, sit ups with a medicine ball toss and triceps dips.

Breakfast:
oatmeal
coffee

snack:
apple
tuna with mustard
water

Lunch:
Chicken and salad
water
almonds

Dinner:
Pork loin
spinach
asparagus
water

I will have a snack later
apple
water

2009-12-17T21:56:00.000-08:00

I had another training with Rob today at Huntington Beach Ultimate Training Center. We worked thai pads, focus mitts and angles. I felt really good today! I finally got the technique down for knees. It kind of just clicked....I used good technique on 1 and felt the difference. I understood what I was doing wrong and now I feel confident using them.

My abs were still incredibly sore so we worked on lunges while I held weights and obliques.

We went over my diet and the reason I was starving and wanted to bite off everybody head was I wasn't eating enough. That was something I didn't expect to hear. I'm going to adjust my diet and hopefully dial it in.

Next week I will be posting some video of my training session.

Weight: 209.2

Breakfast:
oatmeal
water

Snack:
apple
orange

Lunch:
Tuna
salad
water

Snack:
apple

Dinner:
Sashimi
water

2009-12-16T21:54:00.000-08:00

Tues was my training session with Rob. We went 2 -5min rounds with pads. I felt really good. What killed me was the ab workout! My stomach was BURNING! I am so sore. I did crunches, knee lifts, knee lifts to the side and step ups.

Tuesday meals.

Breakfast:
Oatmeal

Lunch:
Salmon
water

Snack:
Apple

Dinner:
Ground Turkey
Water

Snack:
Apple

Im also posting for Wednesday meals

Breakfast:
Oatmeal

Snack:
apple

Lunch:
Chicken

Dinner:
Chicken
Salad
Water

2009-12-14T22:28:00.000-08:00

Training Day 5

Took the 6:30 class at HBUTC. I had a solid work out that included a warm up, bag work and abs.

The diet on the other hand is tough. I'm moody, grumpy and hungry. I can feel my body getting used to it but if I don't snack on fruit during the day I would suffer big time. My body is craving sugar and it's driving me crazy! I can't explain it but I my head feels kind of foggy. I think it's my body craving carbs and sugar.

I'm drinking about a gallon of water a day. I thought this would be hard but I gave up everything else. I'm surprised how easy it's going down.

I'll be posting a before picture of myself soon. I'm not a "picture person" so I need to find something.

Tomorrow is another session with Rob.....wish me luck!

Breakfast:
oatmeal

Snack:
Apple

Lunch:
Salad
water

Dinner:
Chicken with broccoli and green beans
water

I'm drinking water all day long. I don't go anywhere without a bottle.

Stay tuned for the next post....pictures and video coming soon!

Training Day 2

2009-12-11T21:45:00.000-08:00

Woke up REAL sore today but once I got moving I felt good. I also conquered one of my biggest fears...OATMEAL! I'll save you the brutal details but I have a bad oatmeal experience as a kid. I made some today for the first time in years and it was actually good.

Took the 6:30 class at HBUTC. It felt REAL good! I got some great tips from Melinda on knees and my posture. The ab section of the workout was the toughest. My stomach was still sore from yesterday. I pushed through the best I could, overall it was an awesome day of training.

Breakfast:
Oatmeal
Coffee

Snack:
Almonds

Lunch:
This was the tough meal. I was at a holiday luncheon with my client Body Wise at Maggianos. Everybody stuffed themselves with pasta and cheesecake and that was hard to watch. I ate a salmon with spinach and a salad.
Water

Dinner:
Ground Turkey
Kidney Beans
Water

Training Day 1

2009-12-10T20:15:00.000-08:00

My name is Steve Morales and this is the beginning of my journey to better health. I couldn't think of a better way to accomplish my goal then to combine my love for MMA and the help and expertise of Rob McCullough.

I am a web/graphic designer and spent a lot of time sitting in a chair behind my computer. Over the years a back injury and long hours in a chair has lead to me gaining weight and not be very proud of my physical appearance. This is about to change! With the help of Rob and Huntington Beach Ultimate Training Center I am about to under go a complete transformation with a controlled diet and Muay Thai training.

Day 1 Training
Went down to HB Ultimate today to train with Rob.

I warmed up for 15 minutes on a stationary bike and stretched. Next up was shadow boxing and knee drills. My technique is VERY rough but Rob pointed out the bad habits and we worked to correct them.

We them moved to the heavy bag where we went over punch and kick combos. We also did Thai pads and focus mitts.

The final cycle was ab work:

2 sets of 80 flutters

2 sets of 20 twists with a medicine ball

2 sets of 20 crunches

2 sets of 20 inclined crunches

1 sets of 20 axe swings on a free motion cable

2 sets of 15 axe swings on a free motion cable

At this point I was exhausted and could barely finish but I felt great that I was able to fight through.

A huge part of my training is diet. I will post everything that I eat everyday.

Breakfast
waffle
water

Snack
almonds
water

Lunch
shredded Chicken with spinach
water

Dinner
Sashimi
water with lemon

Here are my beginning stats:
Weight: 210
Waist: 40 inches

I would like to thank:
Rob McCullough for all his help and support and pushing me when I felt like I had to stop. (Do it, Do it, Do it) I would also thank the Huntington Beach Ultimate Training Center.