My Training Exercises and Progress(a great guide)

[Qigong]

hows everyone doing. im proud to announce that my new years esolutioin is to train hard everyday possible and with that said, im going to be an a$$hole and make a thread that holds my training methods, schedule, progress and results, including pictures(before and after) and i am welcoming as much possible input towards my entrys as i can get. please help me with anything that you might want to add. thank you. and please enjoy and feel free to use anything i do...i mena i AM posting it online...i mean SH!T....

Schedule

-i really dont have a set schedule of working out, i feel like its restraining my full training. because some days i feel like lifitng more and somedays, less. so if i dont lift to the parameters...i feel incomplete. so having no set days of training certain things is better because theres no pressure on finishing the sets or finishing any of the exercises. just my opinion on this...F*CK a schedule!!!!!!!!!!!!!!!!!!!!!!!!

Exercises

-Yes theres a lot of exercises...BUT i do not do them all in one day!! I spread them out, depending on what i feel like doing. training shouldnt be something you dread doing. it should be just as fun as the results are promising. you should looking forward to intense training just how you do for sleeping afterwards! so these exercises are just a list of the ones i do in total, not day by day...i pick and choose as i feel necessary.

Stretching

-most important to do before training. if your stretches are not perfect, then your exercises will not be either. concentrate on stretching like you concentrate on your exercises. work these like you would be doing Yoga...deep, long breaths...dont rush the stretching.

1. raised leg stretch
2. standing, legs together, head to knees, arms behind legs
3. groin stretch(butterfly)
4. splits(alternate)
5. cat stretch(downward to upward dog)
5. Lohan Gazes at Sky(see Water Dragon's thread)*
6. Buffalo Gazes at Moon(see Water Dragon's thread)*
7. half lotus/lotus

warming up

1. jogging fer 10 minutes(throw punches and interchange sprints as well as different running techniques to increase wind and endurance)
2. shadowboxing(loosen joints)

power training(weights)

-for these exercises, i keep the weight light, but do the forms PERFECTLY...its not what you train with, but how you execute the training...

1. Double-sided rock pole*
2. Bench press
3. Shaolin Water Buckets(hold bricks out to the side, palm down, keeping them even with your shoulders for as long as possible)

* Anyhing marked with an asterisk, visit this link to find out information(Water Dragon's training thread):

http://ezine.kungfumagazine.com/forum/showthread.php?s=&threadid=21489

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[Qigong]

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Bodyweight Training

-mostly upper body(A LOT OF PUSHUPS!). i primarliy do these every night, because they dont take too long. when im power training i dont do these. but these are great exercises...basic, but great. just pick a few out and get em done. simple and effective.

1. Praying to Buddha(Water Dragon's thread)*
2. One Leg Squats(place the foot not being squatted above the squatting leg's knee, and squat down until your thighs are parallel to the ground)
3. Chinese pushups*
4. One handed pushups
5. Fingertip and knuckle pushups
6. Pull-ups
7. Handstands and handstand pushups
8. Crunches
9. Leg Lifts
10. neck bridges/twisting neck bridges
11. headstands

Fighting Training

-aside from doing your Martial Arts training, these are some great things to do when your home, even if you dont take Martial Arts training. these are some good techniques i learned a long the way.

1. heavybag(barefisted)
2. iron fist(get a bucket of little pebbles like fish pebbles from a pet store, and punch it everyday)
3. shadowboxing(dont use weights, but if u do, use light ones, hyperextending your arm is not good)
4. Shaolin Arts(TOP SECRET)

Notes/Progress

-i will begin booking progress on this thread, and i will post up pictures of my back, front, and legs soon, which will be my "before" pictures, and in a few weeks, ill post more pictures. and after like a few months, i can see my progression as my body develops. and i am asking for some tips on these exercises or the pictures, i want some critique, criticism, and compliments would be nice. thanx for all who dont curse me out for making a personal thread for my traning methods and progress...i mean after all, i do have all my excercises open to the public...so i AM contributing to this site...:)

-Qigong

[Toby]

Originally posted by Qigong
power training(weights)

-for these exercises, i keep the weight light, but do the forms PERFECTLY...its not what you train with, but how you execute the training...

1. Double-sided rock pole*
2. Bench press
3. Shaolin Water Buckets(hold bricks out to the side, palm down, keeping them even with your shoulders for as long as possible)


I wouldn't call 1 & 3 power training. Nor 2 if you're doing it with light weights. BTW, it's entirely possible to do exercises with heavy weight and perfect form. My form on bench is the same regardless of if I'm pushing 150 or 250lbs.

[Meat Shake]

"iron fist(get a bucket of little pebbles like fish pebbles from a pet store, and punch it everyday)"

??
:confused:
You just punch the rocks? Thats it?

You arent supposed to strike them hard with your knuckles... that will lead to calousing the bones... Not good for business. You need to be doing qigong and using liniment if you plan on doing proper iron palm.

[Qigong]

Originally posted by Meat Shake
"iron fist(get a bucket of little pebbles like fish pebbles from a pet store, and punch it everyday)"

??
:confused:
You just punch the rocks? Thats it?

You arent supposed to strike them hard with your knuckles... that will lead to calousing the bones... Not good for business. You need to be doing qigong and using liniment if you plan on doing proper iron palm.

i intended that comment to the people who actually know how to use iron palm...but, it does work to toughen your knuckles not necessarily iron palm...but knuckle toughening....)