vidonic chronicles - read itMonday 2-4-13
I had a bowl of oatmeal with a huge spoonful of Adam’s Natural Creamy Peanut butter in it, along with my Nutrabio supplements. This is generally what I eat every morning for breakfast; if and when I have the time, I always love eating egg whites, turkey sausage, cheese, jalapeno and whatever else I can throw in a pan and scramble up.

AM: Rode the stationary bike for about 20min ~ Strength training/chest & triceps.
Ring Dips ~ 3 sets of 8 (26lb KB hanging between my legs) & 3 sets of 20 no weight.
Swissball Flys ~ 3 sets of 10 with 55lb dumbbells
KB Tricep press ~ 45lb KB’s 3 sets of 10
Incline Dumbbell Press ~ 40lb dumbbells 3 sets of 10

PM: Rode the stationary bike for about 25min ~ Cardio & Conditioning we did a fun body weight workout: 21-15-9 Pushups/Boxjumps/situps/air squats. Then Ground & Pound rounds with Jason and Ferg.

Tuesday 2-5-13
AM: Rode the stationary bike for about 20min ~ Strength training/back & bicep.
Sumo Dead-lift High Pull (SDHP) ~ 1min intervals w/30sec break (the round w/only 10 was due to having to use the restroom, ha, then I was able to bring it back up. lol)
85lbs ~ 15, 15, 10, 15 reps.
Pull-ups ~ 40lb vest/ 6 sets of 5, holding at the top for a couple sec. then control myself down slowly to fully extended arms.
Deadlifts ~ I warm up to this weight ~ 155lbs 3 sets of 15 (quickly)
Hammer curls ~ 45lb dumbbells 1 set at 6 reps then 2 sets w/40lb dumbbells ~ 10 reps.

Wednesday 2-6-13
AM: Rode the stationary bike for about 25min. We don’t do any strength training in the morning. So we came in and I did the WOD from the day before here at the gym() called Adrian ~ 7 rounds ~ 3 forward rolls, 5 wall walks, 7 Toes 2 Bar & 9 24”Box jumps. I got 10:32. And Jason did the WOD “Dirty Scoundrel” coming out with a good time of 20:25. Awesome time breaking a sweat with my man!

PM: Rode the stationary bike for about 25min
Cardio/Cond. 2 rounds ~ 200 singles jump rope/200 situps/15boxjumps. Then finished off the night rolling with Jason & Ferg.

Thursday 2-7-13
AM: Rode the stationary bike for about 20min
70lb KB Shrugs x 50 reps
GHD sit-ups ~ 40lb vest+55lb plate 55 reps
Push Press ~ warmed up to 105 5 sets of 5 then 2 sets of 110 5 reps.
Toe 2 Bar ~ 10lbs of ankle weights x 60 reps

PM: Rode the stationary bike for about 25min
MMA round with Ferg, and worked with Brittney(a new student). Fun night!

Friday 2-8-13
AM: Rode the stationary bike for about 25min
Hamstring extensions on GHD ~ 20lb vest + 55lb weight plate 3 sets of 10
Lunges ~ 65lbs on barbell 3 sets of 20.
Front squats (cleaned up)~ 75lbs 3 sets of 10 for time.
Calf raises ~ 165lbs 3sets of 25 reps

Lifting Weights
Lifting Weights

I sent out Timmy Prisk’s signature shirt that he won last week, along with a pair of gloves he purchased! I included a couple pix for him, as well as his niece Erin.  Please  be sure to take a pic of the shadow box for me, and maybe a pic of you holding it all!

This week is going to go by very quickly because we will be heading up as a family to Great Falls, Montana on Thursday, my teammates will be fighting on Saturday night.  A huge night of fights will be at the Best Western Heritage Inn in Great Falls, Montana.

Two of my teammates will be fighting on this card, as well as some good friends & supporters from Electric City MMA in Great Falls, see you all up there real soon.  Team Vidonic is going there to DOMINATE!

I hope you all enjoyed my new training portion of my blog, I will be adding more of my nutrition and diet logs, along with special stuff that I bake for my guys.

Thank you so much for taking the time to read my blog, I love sharing with you all, and hope if you ever have any questions for me to please contact me on my website!!

I greatly appreciate all of your support!

I want to shout out to my gym Alternative Athletics Crossfit and 4th Ave. Dojo, this is truly the best place on Earth! I am very grateful to have my amazing husband/coach in my corner; thanks for always having my best interest at mind.  I also want t o thank my training partner and friend Ferg for putting in the hours at the gym with me!  Thanks guys!!

I want to say thanks to all of my fans, family, and friends for all of your continued love and support.  Thanks to Jack and Denny with, as well as my sponsors ~ Polanti Watches , Training Mask , , Damage Control Mouthguards and also , No Pain Just GloryA-Anderson Bail BondsBlack Sparrow Tattoo Club as well as Solo Graphics.

Please be sure to check out my website at – my signature men’s and women’s shirts are ready to be ordered!  You can also follow me on Twitter at @LilPatriciamma and on Facebook.

XOXO Little Patricia
~ Red Power ~

“Little” Patricia Vidonic chronicled her journey to winning the Beatdown MMA women’s 110-pound title in her “Road to the Championship Blog”. Now that Patricia has achieved that goal, readers can follow “The Vidonic Chronicles” each week as she continues her journey toward her goal of becoming the top 110 and 115-pound female MMA fighter in the world.

5 thoughts on “The Vidonic Chronicles: Workout Diary”
  1. We do striking drills on Tuesday evenings. We have brought in a pro boxer to help with just my striking on that day. We also do MMA rounds on Thursdays, which includes some hand drills before rounds. I am also in the works to get another boxing coach to work with me a little bit more.

  2. Is there a reason you don’t practice more striking techniques? It seems like that should be a primary focus for a pro fighter. I mean no disrespect, but just curious.

  3. As it stands that is 2 out of 5 days doing striking drills. And I am upping more days soon. You have to remember, I am an mma fighter, not a boxer.

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