The Vidonic Chronicles: #TrainingtobetheBEST

Vidonic-fightFYI: Before each workout I take my pre workout drink ~ Nutrabio’s Extreme Nitric Stack (Kiwi Strawberry) L-Proline and BCAA 5000. After each workout I drink a Whey Protein shake, also made by Nutrabio with ATP Evolution (a post workout recovery). As well as my supplements with breakfast and dinner.

Monday 4~8~13
8AM: Rode the bike for 15 min, stretched for 10mins, then started my strength training.
Ring dips ~ 30#KB 3×8 no weight 3×20
Incline dumbbell press ~ 45# 3×12
KB Tricep press ~35#KB 3×20
Dumbbell press ~ 50# 3×10
7PM: Rode the bike for 20min then helped out with the youth grappling class.
8PM: Rode the bike for 20min, stretched about 10min. Time for Cardio/Conditioning then training.
Cardio: With Training Mask 2.0 at highest setting~ 5min warm up. Stations: 1min each/2rounds ~ 24″box jumps/Tire flips/178#Prowler push/45#dumbbell rows.
Time for training ~ Ground and Pound drills, then rolling with strikes.

Monday Meals
Breakfast ~ 2 egg whites, 2/3 avo, 1 carrot
Snack ~ N/A
Lunch ~1/2 Cup raw almonds and walnuts, 5 sweet peppers
Snack ~ N/A
Dinner ~1/2 sweet potato, 6oz chix, 1/2 avo, 1/2 carrot.

Tuesday 4~9~13
8AM: Rode the bike for 20min, stretched for 10, then hit the weights.
Deadlifts ~ 145# 3×12
Pullups ~ 40#vest 6×5 no vest 60 reps
SDHP ~ 1min intervals 30sec break @ 85lbs: 16, 13, 14, 11, 12.
Hammer curls
Back extensions
8PM: Rode the bike for 25min, stretched for 10min. Boxing/Muay Thai sparring.

Tuesday Meals
Breakfast ~ 3 egg whites, 1/2 avo, 1/2 carrot, 3 sweet peppers.
Snack ~ N/A
Lunch ~ 2″x2″ slice of homeade gluten free pizza(lowfat moz cheese & ham) & 3 sw peppers.
Snack ~ N/A
Dinner ~ 6oz chix, 1/3 sweet pot, 1/2 avo, 1 carrot.

Wednesday 4~10~13
8AM: Went to the gym and did the WOD “Heavy Wheels” 3 rep max Thrusters(115#), take 80%(95#) of that for 3rounds: 15 Thrusters and 15 evil wheels. 10:14.
8PM: Rode the bike for 25min, did a 5min warm up before Cardio.
Cardio/Conditioning: 10-1 burpees, 1-10 thrusters 75#
Training: Ground technique and rolling.

Wednesday Meals
Breakfast ~ 3 egg whites, 1/2 avo, 1/2 carrot, 2 sw peppers.
Snack ~ 1/2 cup Fat free plain greek yogurt w/1Tbs of honey.
Lunch ~ We went out with a friend from the gym, her husband owns the Caramel Waffle Cookie. It’s a dutch based restaurant  we had the lunch special: cup of soup(Chicken gumbo), lunch pastery, and a delicious caramel cookie waffle! Iced tea for me to drink and the company of our friend Zelda and her hospitable husband Han!!
Snack ~ Oh I did NOT need a snack after that awesome lunch! lol
Dinner ~ 6oz chix, 1/2 avo, 1/2 carrot, 1/2 sweet pot.

Thursday 4~11~13
8AM: Bike for 25min and stretch for 10, then time to lift.
Shrugs
GHD Situps ~ 55# 3×25
Push Press
Toe2Bar ~ 5#ankle weights 100reps
8PM: Had to show up late this night, due to high school open house for our son! lol We made it a little late; however, I had a great interview with Powertalk MMA Radio that lasted the duration of the evening.

Thursday Meals
Breakfast ~ 3 egg whites, 1/2 avo, 1/2 carrot.
Snack ~ N/A
Lunch ~ 4oz chix, 1/2 sweet pot, 3 sweet peppers.
Dinner ~ 6oz chix, 1/2 sweet pot, 1/2 avo.
Snack ~ handful of raw almonds and walnuts

Friday 4~12~13
8AM: Bike for 30min and stretch for 10.
200 Air squats
GHD Hamstring extensions ~ 55#plate 3×10
Calf Raises ~ 40#vest 3×55
8PM: Bike for 25min and stretch for 10.
Open Mat

Friday Meals
Breakfast ~ 3 egg whites, 1/2 sweet pot, 1/2 avo, 1/2 carrot.
Snack ~ N/A
Lunch ~ 1/2 sweet pot, 1/2 C plain fat free Greek yogurt, 1Tsb. Almond butter.
Snack ~ N/A
Dinner ~ 6oz shrimp, 1/2 sw pot, 1/2 avo, 1/2 carrot.

Hope you all are having a great week! Here is my nutrition and workout logs once again! Please feel free to contact me if you have any questions. I was only able to post some links to albums from my last fight, but this time I got some in here, so please enjoy!

Also, here is the full fight video if you haven’t seen it. I have been training, and looking for a fight for myself, at 115lbs, as well as my teammate: Ryan Ferguson 9-6 amateur, looking to make his pro debut at 145lbs! Remember, matchmakers & promoters….2 fighters 1 corner… Hit me up on my website!!

We went out to lunch with Zelda, a friend from the gym(crossfitter); the place was The Caramel Cookie Waffle. It was fantastic, the atmosphere, company, the food and also Zelda’s husband Han, for the wonderful hospitality!

Our youth grappling class is going strong, they are learning and really enjoying themselves! I was on MMA Powertalk Radio last Thursday night, had a great time, really good questions, so thanks guys!!

Also on Thursday, we had to go over to the high school for freshman open house. That’s right, this lady has a high school student starting in the fall. Mark(my boy) was on honor roll again…..nothing but a couple proud parents here!

I am very grateful to have my amazing husband/coach in my corner; thanks for everything you do. I would like to thank my striking coach Aaron for all of the time you spend with me; it’s paying off and everyone’s noticing!!

A big thanks to my training partner and good friend “Ferg” aka Ryan Ferguson for being such a great friend and putting in the hours at the gym with me!!!

I want to shout out to my gym Alternative Athletics Crossfit and 4th Ave. Dojo, this is truly the best place on Earth!!

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 ProMMAnow.com, as well as my sponsors ~ Training Mask ~ Nutrabio.com ~ Damage Control Mouthguards  ~ GetSomeXtreme Gear~ Solo Graphics ~ Dawgs 4ever 4ever Dawgs ~ Polanti Watches

Don’t forget, you can follow me here on ProMMAnow!
On my website www.PatriciaVidonic.com
Twitter @LilPatriciaMMA
And on FaceBook at Little Patricia

Thanks again for all of your support!
XOXO Lil P
RedPower!!