The Vidonic Chronicles: I Have Been Working on Everything…

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A lot has happened since my last blog, I took a slight step back to evaluate what was going on with me, on all levels. This whole year has been an eye opening experience, in both positive and negative ways. I know I am a true sportsman in both victory and loss. I take a defeat and use it to build myself stronger, never allowing myself to make that mistake again.

So, here’s some of the things I have been up to lately… I did a fun WOD with the cross fitters from the gym running around Lake Elmo, with exercises at different mile markers. It was lots of fun, and I couldn’t help but be competitive, I came in 1st. Thanks to everyone who came out and enjoyed the day!

Fourth of July was great, as it is every year! I made some delicious patriotic goodies too! We drove up to North Dakota to corner our friend Margo for a short notice fight on the 6th, that she took while vacationing in the area. Unfortunately she lost the fight to a knee to the face. She was doing a great job, up until that point; she knows what she needs to do.

Since then, Jason has gone down to Margo’s gym, Fight Syndicate, in Casper, Wyo., for a week and helped out there, and is going to continue to. It looks like a few of the FS crew will be up here this weekend to do some rolling on Saturday the 10th! Then Sunday the 11th is my birthday. Lol…

There is a bit of sad news, my teammate Ryan Ferguson had decided to quit training to focus on his family and new business, best wishes to you.

I am hoping to have some exciting fight news soon…..Please keep your fingers crossed!

Just to let everyone know, I did not participate in the Big Sky State Games this year, they took the No Gi division of grappling out…The picture of the young lady Oly lifting is Paige, she is the daughter of my friend Marriah, one of the gym members. This 10-year-old little lady is a very hard worker and it shows! Congrats Paige on having success on all of your lift attempts that day, we all think you are pretty awesome!

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10-year-old Paige putting em up

For the past 2 weeks I have added a new activity to my schedule. I know I know, I’m already so busy as it is. Well, this actually isn’t interrupting any of my pre-existing schedule, I get more done around my house because I get up earlier, and am in a fantastic mood from it — Olympic lifting.

I have been utilizing a golden tool at our gym, he is there 6 a.m. two mornings a week and on Saturday mornings. I am thankful to Phil Sanderson for taking the time to help me improve my strength and technique on my lifting. I also am very appreciative of my fellow lifters in the early mornings for your dedication and encouragement. I haven’t done it since high school, and it sure makes me feel young again too!

I want to thank my MMA coach, husband and best friend; I am grateful to have you to push me whether I want to be or not. You always have my best interest and you are willing to stand up for me in any instance. Thanks for the teamwork! Check out this video.

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; as well as my sponsors ~ Soap-a-licious.com  ~ Training Mask~ Nutrabio.com ~ Damage Control Mouthguards ~ Solo Graphics ~ Dawgs 4ever 4ever Dawgs

 Lil P’s training and food diary (7-29-13 -to- 8-3-13)

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

Monday 7~29~13
AM:BIKE: 20min STRETCH: 10min
Ring Dips- 5×20
Bench Press- 115# 2×8 125# 4×5
KB Tricep press(overhead, laying on a bench)- 50#KB 3×20
Incline Press- 45#DB 3×7
Hollow Rocks- 4×40
PM: BIKE: 25min STRETCH: 15min
Cardio/Conditioning: 15min AMRAP 30KB Swings 35#, 20 Air squats and 10 pushups. With my Training Mask on it’s highest setting.

Time for training ~ Ground and Pound drills, then rolling with strikes.

Meals:
Breakfast ~ 2 Eggs, 1/2 avo, 1/2 carrot, handful of red lettuce.
Snack ~ Mixed raw nuts, pumpkin seeds & raw coconut flakes.
Dinner ~ 5oz Cornish game hen, ½ sweet potato, ½ avo, 1 carrot & some red lettuce.

Tuesday 7~30~13
AM:BIKE: 20min STRETCH: 15min
6AM: Oly Lifting Practice- Warmed up my back with front squats, got a PR for reps at 140# 2reps! Worked my snatch technique, then cooled down with some RDL’s. I used the RDL’s as the transition to my main strength training regimen.
Hammer Curls- 40#DB 3×5
Bentover Rows- 55#DB 3×7
Pullups- 40lb vest 7×5 holding chin over the bar and letting down very slowly.
Hip/Back ext.- 40#vest 3×12
Reverse Barbell Curls- 35# bar 3×10

PM: BIKE: 25min STRETCH: 15min
Sparring with Jason.

Meals:
Breakfast ~ 2 Eggs, 1/2 avo, 1/2 carrot, handful of red lettuce.
Lunch ~ 5oz Cornish game hen
Snack ~ mixed raw nuts, raw coconut flakes and pumpkin seeds/
Dinner ~ 5oz shrimp, ½ sweet potato, ½ avo, 1carrot, handful of red lettuce.

Wednesday 7~31~13
I don’t strength train on Wednesdays; however, I love to push myself, so I did some extra cardio today! It’s a WOD from my gym called “Sprinting is not a rest.” 10:47
2 rounds
100 meter sprint
10 push-ups
100 meter sprint
10 jumping squats
100 meter sprint
10 pull-ups
100 meter sprint
10 burpees
100 meter sprint
10 air squats
100 meter sprint
30 sit ups

PM: BIKE: 20min STRETCH: 15min
Cardio/Conditioning w/Training Mask at highest setting:
Run 400M
15 Burpees
Run 400M
15 Pushups
Run 200M
50 Air squats
Run 200M
50 Air squats
Run 100M

Training: Ground Technique & Rolling.

Meals:
Breakfast ~ 2 Eggs, 1/2 avo, 1/2 carrot, handful of red lettuce.
Lunch ~ 4oz shrimp, ½ sweet potato, red lettuce
Dinner ~ 5oz chicken, ½ avo, ½ sweet potato, 1 carrot, red lettuce.

Thursday 8~1~13
AM: BIKE: 20min STRETCH: 15min
Olympic Lifting: Warmed up with back squats up to 145#. Clean & Jerk technique got up to 135# successfully on both lifts. Transitioned into my regular strength training workout with
RDL Shrugs- 155# 5×7
Shrugs- 70#KB 4×30
Toes 2 Bar- 5#ankle weights 10×10
Shoulder Press(behind the head)- 85#x3, 90#x2, 95#x1.
GHD Situps- 40#vest 4×25
Roman Chair Obliques- 3×15
PM: BIKE: 20min STRETCH: 15min
Training: MMA

Meals:
Breakfast ~ 2 Eggs, 1/2 avo, 1/2 carrot, handful of red lettuce.
Lunch ~ 4oz shrimp, ¼ avo, 3pcs broccoli, red lettuce, 1/4C mixed raw nuts.
Dinner ~ 5oz chicken, ½ avo, 1 carrot, red lettuce.

Friday 8~2~13
AM: BIKE: 25min STRETCH: 20min
Squats ~ Front, worked up to125#, back, worked up to 135#.
Calf Raises ~ 245# 3×20.
GHD Hamstring ext. ~ 40#vest 3×15
PM: BIKE: 20min STRETCH: 10min
Open Mat ~ Rolled w/Jason.

Meals:
Breakfast ~ 2 Eggs, 1/2 avo, 1/2 carrot, handful of red lettuce.
Lunch ~ 4oz chicken, ¼ avo, 1 carrot, red lettuce.
Snack ~ mixed nuts
Dinner ~ 5oz chicken, ½ avo, 3 sweet peppers, red lettuce, ½ sweet potato w/butter.

Saturday:
AM: BIKE: 25min STRETCH: 15min
Olympic Lifting: Warmed up w/back squats and worked my snatch technique.

Meals:
Breakfast ~ 2 Eggs, 1/2 avo, 1/2 carrot, handful of red lettuce.
Lunch ~ 4oz chicken, 1/3 avo, 1 carrot, red lettuce
Snack ~ mixed raw nuts
Dinner ~ 5oz chicken, ½ avo, 1 carrot, 4 sweet peppers, red lettuce.

“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 (or something like that) as she continues her journey toward her goal of becoming the top 110 and 115-pound female MMA fighter in the world.

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