View Full Version : VashBlog '08
http://forum.kungfumagazine.com/forum/showthread.php?t=49680
The above is my previously titled 'log. Thanks to Mr. Punch for the idea to retitle it.
1-12-08
========================
Warm-up, then
[superset]
Goblet Squat (dumbbell held at neck level): 3x8 - 40, 50, 60
Hyperextension bench: 3x8 - bodyweight
[superset]
Forward Angle Lunges: 2x8 - 20s, 20s
[Triple Set]
Neutral-Grip Pull-Ups: 6x8
Alternating-Arm Overhead Dumbbell Press: 3x8 - 40s, 45s, 45s
Kneeling Cable Crunch: 3x8 - 160, 170, 180
[/triple set]
{{the above is done as: 1 set, chins, 1 set, press, chins, crunch, chins, press, etc}}
One-Arm Cable Face Pull: 3x8 - 30, 40, 40
Dumbbell Lateral Raise: 2x8 - 10s, 12s
Followed by 15 minutes upper and lower body stretching
===========================
This is the last of my Xx8 cycle, carried over from last year. Next lift (wednesday) will be 5x5, will carry on like that for about 6-8 weeks. Might switch sooner, though, if I start feeling it in my joints.
nothing monday- uber sore.
Tues:
Warmup, Sunsu x 8, kicking drills. Had to stop after the drills; low back making legs cramp up many bads.
So long as I stick to drilling combos and individual techniques not kick-heavy, I think I'll avoid this problem.
Tomorrow, weights!
Mr Punch
01-16-2008, 08:47 AM
Just a couple of questions.Glucosamine
...Creatine
Beta Alanine
ZMA
What do these do and what is Surge?
Goblet Squat (dumbbell held at neck level): 3x8 - 40, 50, 60
One db? Held how? These weights are in pounds I hope...! :eek:Forward Angle LungesWhat's that?
Alternating-Arm Overhead Dumbbell Press: 3x8 - 40s, 45s, 45sWhat's the 's'?
What do these do and what is Surge?
Glucosamine - Helps rebuild and maintain cartilage. I have a larger shoulder joint than I do humerus to plug in, so I have a bit of hyper-mobility, which can cause a lot of pain. It's not major, but the glucosamine helps with that. Also, I'm still paranoid about a severe injury I had in my chest/sternum (ripped cartilage among other things).
Creatine - Muscular endurance, recovery. I notice a HUGE difference when I'm using this.
Beta Alanine - Same as creatine, but not in recovery. Really helps with the long-haul workouts, long shfts at work. It's from T-Nation, so the technical information is on their page. here (http://www.t-nation.com/readArticle.do?id=1647089)
ZMA - Helps me sleep, keeps me from getting sick. I get the sniffles every two years or so. I work with the public, so I'm down with this and Airborne or Emergen-C.
Surge - Post-Workout Protein and Carbs. It's also at T-Nation. I use it primarily because I get super-hungry during workouts, often to the point of having to quit to go eat. I sip on this and water, and I can get through up to 2 1/2 hours of karate, or 1 1/2 hours of solid lifting without hunger.
What are forward angle lunges?
With a standard lunge, you step straight forward (or back), keeping the leg straight immediately in front or behind you. With the forward lunge, you plant forward and stepping out at about 45 degrees.
Goblet Squat - One db? Held how? These weights are in pounds I hope...! :eek:What's that?
In a standard squat stance, hold the dumbbell by a side (perpendicular to the floor), grasp one head between the palms, hold at about neck level. It's a variation of the front squat.
What are the "s?"
Means two dumbbells. If I did overhead press with "45,", I only worked one side. It makes sense only in the confines of my 'log; a small, beaten to hell notebook about twice the size of those pocket Bibles the Gideons hand out.
Oh, and yes, the weights are in pounds. I found it very difficult holding more than 18 dumbbells at once. ;)
First, my warmup (which is done every day, regardless of coming workout type)
Seisan Stepping, 2 forward steps, 2 back, starting with left leg
As above, starting with right
Seisan Stepping, 5 forward, back, left
As above, with right
Seisan Bunkai
Two-Man Basics - Attacker, Defender
Forward Walking Leg-Swings - Five forward, five back, alternating legs
Side Leg Swings - Five left, right
Glute-Squeezing Reverse Swings - Five each
Small-Circle Arm Rotation - Clockwise, Counter - 10 Swings each
Large-Circle, same as above
Shoulder Shrug with Arms parallel to ground, unbent - 10
Donkey Kicks, both arms supporting, 5 left, 5 right, 15 second hold on last rep
Fire Hydrant - same as above
Donkey Kicks, same as above, 10 reps, 15 second hold every 5 reps
Fire Hydrant - same as above
Upper Body Basics (15 Techniques) - 2 Forward, 2 Back
Lower Body Basics (10 Techniques) - 2 Forward, 2 Back
Kata
Seisan
Sanchin
Seiunchin
Naichanchi
Wansu
Chinto
Kusanku
Sunsu
Chizi kun Bo
Kusanku Sai
Chatan Yara no Sai x 2
Bo/Bo Kumite - 2 Attacker Drills, 2 Defender Drills
Tokumine no Kun x 3
==========
Whole thing takes me about 35 minutes, maintaining good form.
==========
Workout:
Goblet Squat: 5x5 - 40, 50, 60 [did 8 reps . . . Trivium's "Bullet to the Head of Trepidation" was playing] , 60, 65
Angled GLute-Ham Raise: 5x5 - BW
[triple set]
Chins (Neutral Grip): 10x5
Alternating Overhead Dumbbell Press: 5x5 - 45# each hand, 45, 50, 50, 50
Kneeling Cable Crunch: 5x5 - 160, 170, 180, 170, 170
[/triple set]
{{the above is done as: 1 set, chins, 1 set, press, chins, crunch, chins, press, etc}}
Dumbbell Lateral Raise: 1x8 - 12#, 1x5 - 15, 1x8 - 12, 1x5 - 15
Stretching
==========
From start of warmup to end of stretching takes me about 93 minutes (next workout, pushing for 91 minutes0.
warmup, then
Sunsu x 8, Chatan Yara no Sai x 1, various footwork drills.
Very sore today, mainly in chest, triceps, and upper back.
Same as yestrday. Will back off on weights for overhead press seemed to irritate nerve in my upper back.
Mr Punch
01-19-2008, 06:01 AM
Thanks for the answers...
What's that seisan stepping you seem to do a lot of?
Thanks for the answers...
What's that seisan stepping you seem to do a lot of?
It's the basic close-stepping Isshinryu focuses on.
From a "ready position," feet shoulder width, toes forward, bring one foot to center line parallel to stationary foot, push forward until moving foot's heal is in-line with supporting foot's big toe, then move laterally to shoulder-width.
warmup, then
Goblet Squat: 5x5 - 40, 50, 60, 60, 65
Angled GLute-Ham Raise: 5x5 - BW
[triple set]
Chins (Neutral Grip): 10x5
Alternating Overhead Dumbbell Press: 5x5 - 40#s, 45, 45, 45, 45
Kneeling Cable Crunch: 5x5 - 160, 170, 170, 170, 180
[/triple set]
{{the above is done as: 1 set, chins, 1 set, press, chins, crunch, chins, press, etc}}
One-Arm Cable Face Pull: 3x5 - 30, 40, 40
Stretching
==========
Full workout, warmup to cooldown, took 89 minutes. Starting next lifting day, will note time per station (in this context, station would be Compound Sets, not individual lifts).
Warmup, then
Sunsu x 8, Seiunchin x 1
30 seconds rest, then
Naihanchi/Chinto (first form flows immediately into second) x 8, Seiunchin x 1
then
20 minutes, various footwork drills
then
10 minutes, technique drills (one, two, and three moves from the kata, done over and over)
then
Stretching
==========
So, here's the list of Things I Should CURRENTLY Avoid Whilst Training:
1. Bag work
2. Kicking drills requiring more than two kicks from either leg in a row
3. Falls/Received Throws
4. Rolls
For me, it's nerve wracking, having recovered as much of my former "health" as I have, while still having these few limitations. At least I can still do kicking (and, for me, punching) shield work, two-man drill, outright sparring, light grappling, and the like. Still, the bulk of my training is SOLO, and that tends to limit what I can do.
On the plus side, I'm getting the opportunity to do a case study, results here.
Yeah. I had a few computer problems, kept me from pasting my workouts from Word . . . so, yeah. I got in every day 'cept Friday as the roads were uber icy.
==========
warm-up, then
Sunsu x 8, Wansu x 1 ; Naihanchi/Chinto x 8 (one full each, back to back), wansu x 1, Seiunchin x 1
20 minutes, footwork drills; 10 minutes, holding 10 stances for a minute a pop.
No workout; spent 4 hours on the road for a 2 hour meeting in the morning, then worked all night.
warmup, then
Goblet Squat: 5x5 - 45, 55, 65, 65, 75
Angled Glute-Ham Raise: 5x5 - BW
[triple set]
Chins (Neutral Grip): 10x5 - On last set of five, I did four normal chins, then finished with one Muscle-Up (http://en.wikipedia.org/wiki/Pull-up_(exercise)). (see last image in the article)
Alternating Overhead Dumbbell Press: 5x5 - 45#s, 45, 45, 45, 50
Kneeling Cable Crunch: 5x5 - 170, 180, 180, 180, 180
[/triple set]
{{the above is done as: 1 set, chins, 1 set, press, chins, crunch, chins, press, etc}}
One-Arm Cable Face Pull: 3x5 - 30, 40, 40
Stretching
==========
just a warm-up - slept let, pressed for time.
Same as yesterday, but without the sleeping-in part. Had to be at work super-early.
No workout on 2:2; slept about 14 hours, through alarm. was almost late for work.
No workout yesterday; jury duty evidence thingy.
Today, warmup, then Sunsu x 9. More jury duty goodness.
Got in every workout, sans the Thursday mornin' karate. Taught kids and participated in adult's class that night, though. So, no loss.
Today . . .
Did my warm-up through my basics, then had to bail - nasty cramps started from the base of my right heel all the way up to the back of my head. Stupid me, tried warming up different than always. Change during WORKOUT, not WARM-UP, for me at least.
Warm-up, then
Sunsu x 9
Naihanchi x 9
Wansu x 9
15 minute, footwork drills w/moving heavy bag
Seiunchin stance hold - 80 seconds
stretching
warm-up, then
Goblet Squats: 4x8 - 50lbs, 65, 75, 75
Glute/Ham Raise, angled hyperextension combo (one rep of each = 1 total rep) : 4x8 - w/ 25lbs, 25, 30, 30
[compound set - chins, press, chins, crunch, etc)
Chin-ups: 8x6
Alternating Overhead DUmbbell Press: 4x8 - 45lbs each arm
Kneeling Cable Crunches: 4x8 - 170, 180, 180, 170
[/compound set]
Dumbbell Lateral Raise: x48 - 12lbs each
stretch
no workout this morning - gym closed (it's getting sold, and they had the church that's buying it doing some inspections) and it's raining outside, so I have no where to get it on.
Going to class tonight, so will get a good workout there.
Warm-up, sunsu x 1
was Uber sore from class last night. Spent 105 combined minutes teaching nothing but footwork and kicks to kids and new adults. Held most kicks for an average of two minutes each. We have 10 basic kicks.
warm-up, then
Goblet Squats: 4x8 - 55lbs, 65, 75, 75
Glute/Ham Raise, angled hyperextension combo (one rep of each = 1 total rep) : 4x8 - w/ 25lbs, 25, 30, 30
[compound set - chins, press, chins, crunch, etc)
Chin-ups: 8x6
Alternating Overhead DUmbbell Press: 4x8 - 45lbs each arm
Kneeling Cable Crunches: 4x8 - 170, 180, 180, 170
[/compound set]
Single-Arm Cable Face Pull: 4x8 - 50, 50, 60, 60
stretch
Warm-up, then
60 minutes, kata
15 minutes, footwork drills
Seiunchin stance hold, 95 seconds
Actually had another karate person in. Was one of the yellow belts I helped test the previous week. At his test, he actually hit me with a straight-up judo throw (looked like this (http://www.judoinfo.com/images/animations/blue/ukiwaza.htm), but he planted his foot straight into my genetic transference and storage devices. Also managed to pull me from standing clinch to his half-guard, took my back.
We pulled out some mats, did some sparring. He wore hand and shin guards, I wore boxing gloves, looked like 16oz, but were lighter. We pulled out some mats, sparred three three-minute rounds, five five-minute rounds. A few rounds we had to cut short, then resume, or double up on the break time (1-2 minutes) depending on his catching his breath.
I'm happy I didn't get thrown again. He tried a few of the same throws, plus a few stepping-in hip tosses. I dead-weighted, stopped his throws with no effort. Since I knew he could do them, I was more prepared. That'll teach me, though, not to underestimate ANYONE, and to always keep my head in the game.
Oh, to add insult to injury (of ego), I'm 5' 8" 185lbs, he's 5' 3" 115lbs. Little dude threw me like I was a baby. That needed throwing.
So yeah, last monday's workout was:
75 minutes solo work, 45 minutes sparring (if you include breaks).
No workout 2:26 - had to work from 7am to 8:30pm - district meeting out of town, close store.
2:27 - - -
warm-up, then
Goblet Squats: 4x8 - 55lbs, 65, 75, 75
Glute/Ham Raise, angled hyperextension combo (one rep of each = 1 total rep) : 4x8 - w/ 25lbs, 30, 30, 30
[compound set - chins, press, chins, crunch, etc)
Chin-ups: 8x7
Alternating Overhead DUmbbell Press: 4x8 - 45lbs each arm
Kneeling Cable Crunches: 4x8 - 170, 180, 180, 180
[/compound set]
Dumbbell Lateral Raise: 4x8 - 12#
stretch
2:28
including warmup, 65 minutes of karate, footwork drills, etc
Seiunchin stance hold, 100 seconds
2:29
including warm-up, 90 minutes of karate.
Seiunchin stance hold, 105 seconds
warm-up, then
Goblet Squats: 4x8 - 55lbs, 65, 75, 75
Glute/Ham Raise, angled hyperextension combo (one rep of each = 1 total rep) : 4x8 - w/ 25lbs, 30, 30, 30
[compound set - chins, press, chins, crunch, etc)
Chin-ups: 8x7
Alternating Overhead DUmbbell Press: 4x8 - 45lbs each arm
Kneeling Cable Crunches: 4x8 - 180, 180, 180, 180
[/compound set]
Single-Arm Cale Face Pull: 4x8 - 50#
stretch
This workout took a total of 92 minutes from beginning of warm-up to end of cool-down.
No workout 3:3, jury duty
3:4
120 minutes of warm-up, karate, footwork stuff, etc.
also, Seiunchin stance hold, 110 seconds.
Back is feeling stellar, haven't been to chiro either yesterday or today.
Forgot to post last week. Sorry.
Monday, 3:10
120 minutes of warm-up, karate, footwork stuff, etc.
Seiunchin stance hold, 120 seconds.
stretching
warmup
that was all for the morning
at night,
taught 45 min kid's karate. LOTS of short sprints, followed by long stance holds. Held the plank (top of the push-up position) for three sets of 60 seconds, followed by a push-up hold at the bottom for 30 seconds. PLUS, being in push-up position, and "walking" to each of our 13 students, checking their posture, asking in a loud and comical voice if "they was still good!"
Adult class
30 minutes assisting returning student with the ready position, basic stepping, a few techniques.
then, 30 minutes round-robin sparring.
I was soaked with sweat, tiny bit of blood by the end of the night. Got my ass handed to me by one of my instructors. Still have knuckle marks on my ribs.
Good times.
warm-up, then
Goblet Squats: 2x8 - 55lbs, 65, then 2x12 - 75, 75
Glute/Ham Raise, angled hyperextension combo (one rep of each = 1 total rep) : 4x8 - w/ 25lbs, 30, 30, 30
[compound set - chins, press, chins, crunch, etc)
Chin-ups: 8, 8, 8, 7, 7, 8, 10, 8
Alternating Overhead DUmbbell Press: 2x8 - 45, 50, 2x10 - 45
Kneeling Cable Crunches: 2x8 - 180, 190, 2x10 - 190, 190
[/compound set]
DB Lateral Raise : 4x8 - 12#
stretch
Full thing took 96 minutes
warm-up.
I'm not throwing around GDA-level weights or anything, but those squats, chins, presses, and crunches ate my **** lunch. EVERYTHING is tired, mostly sore.
Didn't have to go to the chiro, though. Will tomorrow, since I can feel the stiffness (not muscle related) creeping in.
Also, the gym part of the dojo is getting sold. So, gotta find a new (not free) place to throw iron. Gotta find a gym that'll let me warm up in a cardio room with my karate/kobudo weapons. Two options, don't wanna do either.
One of the gyms, though, might soon have jiu jitsu taught by a guy I've worked out with before - hella strong, hella nice, purple belt. He's got a few pro fights (just fought his last one a few months ago), and is just a great person to train with. If he does open some classes, I'm definitely getting the hook-up there.
GunnedDownAtrocity
03-14-2008, 11:36 PM
warm-up.
I'm not throwing around GDA-level weights or anything, but those squats, chins, presses, and crunches ate my **** lunch. EVERYTHING is tired, mostly sore.
ha ... thanks.
i tell you what though, just reading your workouts make me want to puke. i've attained some medeocre lifts for my weightclass, but im severely out of shape. i gotta drop a couple lbs for the 22nd so i decided to do a little hiit training. all i had to do was sprint for 30 seconds, jog for 30 seconds for 4 cycles. i went into it knowing that i wouldnt be sprinting all out, but i think my dog actually laughed at me when i ended up having to jog semi lightly for 30 seconds and walk for 30 seconds. it's bad dude.
no more though ... after this meet and all through the summer im focusing on getting in shape. i might back off of the intensity and do more of a bodybuilding/powerbuilding style training as well.
warm-up, then
60 minutes, kata
Seiunchin stance hold, 120 seconds. Right VMO, glute was shaking like hell. My back's getting better, and I'm finding all these little muscle inflexibilities and strength differences. Sickening to think I've become so imbalanced, but motivating in that I've still got so far to go.
warm-up, then
Goblet Squats: 3x8 - 55lbs, 70, 75, 1x10 - 80
Glute/Ham Raise, angled hyperextension combo (one rep of each = 1 total rep) : 4x8 - w/ 30lbs
[compound set - chins, press, chins, crunch, etc)
Chin-ups: 8, 8, 8, 10, 8, 8, 8, 10
Alternating Overhead DUmbbell Press: 2x8 - 45, 50, 2x10 - 45
Kneeling Cable Crunches: 3x8 - 190, 190, 1x10 - 180
[/compound set]
One-Arm Cable Face Pull : 4x8 - 50#
stretch
95 minutes start to finish
partial warm-up. Got to the gym super late, couldn't get my mind right. I refuse to train unfocused. When I do, I learn nothing but bad lessons and poor timing. Don't even break a good sweat.
worked out last mon and tues w/2 hours karate, wed with full-on karate and weights.
took thur through wed off.
Today, started at the new gym. Forgot how nasty carpet is on bare feet. And the ceiling is uber-low. Impossible to do full-speed bo work. Aside from that, will be fine.
60 Minutes, karate.
GunnedDownAtrocity
03-28-2008, 12:08 AM
partial warm-up. Got to the gym super late, couldn't get my mind right. I refuse to train unfocused. When I do, I learn nothing but bad lessons and poor timing. Don't even break a good sweat.
wimmins?
*the 10 character limit is no better than date rape*
wimmins?
*the 10 character limit is no better than date rape*
Hell, I wish. It's been . . . months since I saw a woman naked. Not counting porn.
Srsly, it's nasty working out on carpet again.
Anyway.
Warm-up, then
60 minutes, kata
15 minutes, footwork drills
15 minutes, technique drills
Seiunchin stance, 60 seconds.
stretch
-----
There's no heavy bag. I mean, there is, but it's in a corner.
The showers are nasty. Like that room in the first Saw movie. With less dead bodies.
I'm building some portable chin-up handles for the gym, since there is no place to grab like I need to. Will post pics of them later.
Warm-up, then
75 minutes, kata
15 minutes, footwork drills
Seiunchin stance, 75 seconds.
stretch
warm-up, then
Goblet Squats: 3x8 - 55lbs, 70, 75, 1x10 - 80
Real GHR - Just the extension part : 4x8 - bodyweight only. My hamstrings are not as hardcore as I would like to believe
[compound set - chins, press, chins, crunch, etc)
Chin-ups: 8, 6, 6, 6, 6, 6, 6, 4
Alternating Overhead Dumbbell Press: 4x8 - 45s
Slant Board Crunches: 12, 10, 10, 10
[/compound set]
One-Arm DB Lateral Raise: 2x8 - 20lbs
stretch
---------------
The chin-up straps are . . . awkward. Well, they work fine, hard as all hell on the grip, but it's the station I have to use. It's a chin/dip station, super-old, and the base is warped, and it's so low, I have to kneel down after I grab the straps so i can pull myself up. I have to do super-slow concentric/eccentric movement so as to not rock it over. It's much harder than my standard chin-ups.
I love it.
Soon as I get access to a hotter torch, I'm going to warp out the hooks so they can fit over another bar that's available. Then, I won't have to worry about dumping the station and myself over.
Warmup,
seiunchin stance, 90 seconds,
stretch.
Sore, sore, sore.
warm-up, then
Goblet Squats: 4x8 - 55, 65, 75, 85
Back Extension (GHR - 1st movement) (one rep of each = 1 total rep) : 4x8
[compound set]
Chin-ups: 8x6
Alternating Overhead Dumbbell Press: 4x8 - 45#/Arm
Slant-Board Crunch: 4x8 - 25# DB
[/compound set]
One-Arm Dumbbell Lateral Raise: 4x8 - 15#
stretch
89 minutes total
warmup
90 minutes, kata
Seiunchin Stance - 105 Seconds
stretch
Worked out outside today. Arkansas heat/humidity is nasty hard. Loved it.
warmup
90 minutes, kata
15 minutes, footwork
15 minutes, bagwork (I'd love to say "heavy bag" work, but the thing must weigh 60 pounds, tops. But, i was hitting something! Yay!)
Seiunchin stance, 105 seconds
stretch
warm-up
Goblet Squats: 4x8 - 55, 65, 80, 90#
GHR (back extension): 4x8
[compound set - chins, press, chins, crunch, etc)
Chin-ups: 8x6
Alternating Overhead Dumbbell Press: 4x8 - 45#
Slant-Board Crunches: 4x8 - 30#
[/compound set]
stretch
Warm-up, then 45 minutes of kata
warmup
45 minutes, kata
15 minutes, bagwork
stretch
warm-up
Goblet Squats: 4x8 - 55, 65, 80, 90#
GHR (back extension): 4x8
[compound set - chins, press, chins, crunch, etc)
Chin-ups: 8x6
Alternating Overhead Dumbbell Press: 4x8 - 45#
Slant-Board Crunches: 4x8 - 35#
[/compound set]
stretch
warmup
90 minutes, kata
10 minutes, footwork
20 minutes, bagwork
Seiunchin stance, 2 minutes
stretch
Also, taught kid's and adult's class this night. Ended up, I was in Seiunchin stance for a total of 10 minutes through class (shortest time 2 minutes, longest 4 minutes). Was in the plank pushup position for a good 6 minutes. Was tired by the end of the kid's class, fine by the middle of adults.
warm-up
Goblet Squats: 4x8 - 60, 65, 85, 95#
GHR (back extension): 4x8
[compound set - chins, press, chins, crunch, etc)
Chin-ups: 5x7, 3x6
Alternating Overhead Dumbbell Press: 4x8 - 45#
Kneeling Cable Crunches: 4x8 - 150 (with this, there is greater ROM than when I was at my old gym. 150 Presents a good challenge, but I will be adding in static holds with the next workout
[/compound set]
One-Arm DB Lateral Raise : 3x8, 1x4 - 15# --- the 3rd and 4th set had no rest period, which caused me to not get as many reps. Will stick with a 30sec rest period here.
stretch
warmup
30 minutes, kata
10 minutes, footwork
Seiunchin Stance - 2 min
warmup
45 minutes, kata
10 minutes, footwork
Seiunchin Stance - 2 min
warm-up
Goblet Squats: 4x8 - 60, 65, 85, 95#
GHR (back extension): 4x8
[compound set - chins, press, chins, crunch, etc)
Chin-ups: 6x7, 1x6, 1x7
Alternating Overhead Dumbbell Press: 4x8 - 45#s, 50, 45, 45
Kneeling Cable Crunches: 4x8 - 150 w/15 sec static hold on last rep
[/compound set]
One-Arm DB Lateral Raise: 4x8 - 15# w/15 second hold on last rep
stretch
much happier with performance today.
GunnedDownAtrocity
04-21-2008, 07:59 AM
thats some pretty impressive cable crunchin.
i'd have to have something to latch on to so i could even stay in position ... and im still not sure i could do 150. not for 8 reps anyway.
thats some pretty impressive cable crunchin.
i'd have to have something to latch on to so i could even stay in position ... and im still not sure i could do 150. not for 8 reps anyway.
Gracias. It's not my bodyweight, though, so I'm not super-p[leased with it. the stack only goes up to 150. at my old gym, I could get up to 190. I'm working in those static holds, though, and get a nice work from holding my pelvis in a tense position for those 15 seconds. That's not a sex thing.
I don't last that long.
warm-up
kata, 60 minutes
10 minutes, footwork drills
10 minutes, 80# bag punches, kicks, elbows, knees, hip bumps, combinations
Seiunchin stance - 3 sets - 2 x 60 seconds, 1 x 30 seconds
Crane on a Rock (one-leg stance, right leg) - 1 x 45 seconds
stretch
I'm focusing on a lot of static stances right now, working on a flexibility/stability issue in my abs, low back, and glutes. Need to get the right working as much as the left, fix the function limb length difference between them. I have a few PT exercises I was given which give a quick fix, so I've been doing those in combo with the stances. Seems to help - I don't get cramps near as much as I used to. In fact, I'm going to the chiro at most 3 times a week, as opposed to the 5 days a week, twice a day I was used to.
had god 2-hour karate workout thursday. Aside from that, haven't had a chance to do anything but work at eat. Hafta renew my gym membership monday.
christ, this recession sucks.
warmup
90 minutes, kata
15 minutes, footwork
15 minutes, light bagwork
Seiunchin stance, 2.5 minutes
stretch
4:30
--------------
warm-up
Goblet Squats: 5x5 - 50#, 65, 85, 95, 105 (105 is hard as hell to hold at chest level)
GHR (back extension): 5x5
[compound set - chins, press, chins, crunch, etc)
Chin-ups: 10x6 (each set ending with 15 sec hold at top, middle)
Alternating Overhead Dumbbell Press: 5x5 - 45#, 50, 45, 50, 55
Kneeling Cable Crunch: 5x5 - 150#
[/compound set]
stretch
warmup
60 minutes, kata
30 minutes, light bagwork (full intensity, not much power in strikes)
stretch
warm-up
Goblet Squats: 5x5 - 50#, 65, 85, 95, 105
GHR (back extension): 5x8
[compound set - chins, press, chins, crunch, etc)
Chin-ups: 10x6 (each set ending with 15 sec hold at top, middle)
Alternating Overhead Dumbbell Press: 5x5 - 45#, 50, 55, 50, 50
Kneeling Cable Crunch: 5x5 - 150#
[/compound set]
stretch
warmup
90 minutes, kata
15 minutes, footwork
15 minutes, light bagwork
Seiunchin stance, 2.5 minutes
stretch
warmup
90 minutes, kata
15 minutes, footwork
Seiunchin stance, 2.5 minutes
stretch
-------------
Did kid's and adult's class tonight. Kid's class, I was doing pushups and holding various levels thereof for about 15 minutes. Same with Seiunchin stance.
Adult's class. 10 minutes of warmup, 10 minutes of drill, followed by an hour of sparring. a few 3 minute rounds, then a bunch of 5 minute rounds. Covered standing, clinch control, takedowns, grappling. was uber-tiring.
warm-up (35 minutes, full Isshinryu skill-set)
Goblet Squats: 5x5 - 50#, 65, 85, 95, 100
GHR (back extension): 5x8
[compound set - chins, press, chins, crunch, etc)
Chin-ups: 10x6 (each set ending with 15 sec hold at top, middle)
Alternating Overhead Dumbbell Press: 5x5 - 45#, 50, 55, 55, 50
Kneeling Cable Crunch: 5x8 - 150#
[/compound set]
stretch
===================
Left my journal and iPod at the house, so was both unmotivated and a little confused lifting today.
8 and 9th, did nothing. worked two twelve-hour days.
On the tenth, went to lift, but was WAY too tight; hadn't seen the chiro the previous day.
Warm-up, then
90 minutes, kata and technique drills, footwork drills
Warm-up, then
90 minutes, kata and technique drills, footwork drills
warm-up (35 minutes, full Isshinryu skill-set)
Goblet Squats: 2x5; 6, 7, 8 - 50#, 65, 85, 100, 100
GHR (back extension): 1x8, BW ; 4x8 - 10# plate held at forehead
[compound set - chins, press, chins, crunch, etc)
Chin-ups: 10x6 (each set ending with 15 sec hold at top, middle)
Alternating Overhead Dumbbell Press: 5x5 - 45#, 55*, 50, 50, 50
Kneeling Cable Crunch: 5x10 - 150#
[/compound set]
stretch
*Got two strict-form reps with this, then did three push-press type things. My triceps, traps, chest are SORE as HELL today.
Warm-up
30 minutes, kata, footwork drills
stretch
warm-up
60 minutes, kata, footwork drills
stretch
warm-up (35 minutes, full Isshinryu skill-set)
Goblet Squats: 5x5 - 50#, 65, 85, 100, 100
GHR (back extension): 5x5 - 10# plate
[compound set - chins, press, chins, crunch, etc)
Chin-ups: 10x6
Alternating Overhead Dumbbell Press: 5x5 - 45#, 50, 55, 50, 50
Kneeling Cable Crunch: 5x10 - 150#
[/compound set]
stretch
Warm-up
90 minutes, kata footwork drills
15 minutes, Tabata Bagwork (light contact - not trying to irritate my back)
stretch
---------
Now, when I say "kata," I do two things: the form in it's entirety, and drills pulled from it. The drills are usually one, two or three techniques long, with footwork (not taken from the form, but implied by various things).
warm-up (35 minutes, full Isshinryu skill-set)
Goblet Squats: 2x5, 1x7, 2x10 - 50#, 65, 85, 100, 100
GHR (back extension): 5x8 - 10# plate
[compound set - chins, press, chins, crunch, etc)
Chin-ups: 10x6
Alternating Arnold Press: 5x5 - 45#, 50, 55, 50, 50
Kneeling Cable Crunch: 5x10 - 150#
[/compound set]
stretch
==========================
Moving to Arnold presses for the overhead to get some different stimuli to my muscles. Also, my shoulders feel worlds better doing them, so yea.
Since I can get x10 @ 100lbs on the Goblet squats, going to up the weight over the next three weeks, til my 5x5 cycle is done. Then, to a 8x4 for 6 weeks, then 4x8. Going to try and capitalize on the strength increases to put on a bit more muscle over the next 24 weeks.
No workout the 22-24. Work, job interviews, life.
Warm-up
had to go to jury duty.
5:28.08
warm-up (35 minutes, full Isshinryu skill-set)
Goblet Squats: 2x5, 1x7, 2x10 - 50#, 65, 95, 110, 110
GHR (back extension): 5x8 - 10# plate
[compound set - chins, press, chins, crunch, etc)
Chin-ups: 10x6
Alternating Arnold Press: 5x5 - 45#, 50, 55, 55, 55
Kneeling Cable Crunch: 5x10 - 150#
[/compound set]
stretch
warmup
taught kid's class (one student) with minimal physical exertion
taught adult's class. did 30 minutes of basic technique repetition (had a special needs student). Then, 30 minutes, light contact sparring. Constant motion.
warm-up (35 minutes, full Isshinryu skill-set)
Goblet Squats: 2x5, 1x7, 2x10 - 50#, 65, 95, 110, 110
GHR (back extension): 5x8 - 11# plate
[compound set - chins, press, chins, crunch, etc)
Chin-ups: 10x6
Alternating Overhead Dumbbell Press: 5x5 - 45#, 50, 55, 55, 55
Kneeling Cable Crunch: 5x10 - 150#
[/compound set]
stretch
===================
Used the Arnold press only on the 45# and 50# DBs. The 55s, I can't handle with that movement yet.
Also, training is somewhat erratic since I'm getting ready to switch jobs, towns, gyms, the whole shebang. Next week I plan to get in two hours a day, rain, shine, or ass shelacking. The week of the 8th I probably won't do a lick of karate or weight training, so I want to be recovering.
Warm-up
90 minutes, kata, footwork drills
3 minutes, seiunchin stance
stretch
GunnedDownAtrocity
06-04-2008, 08:58 PM
man ... you motivating me to finally get my blog started again. i remember when you were not real convinced you'd be able to keep up on it. i forced myself to start brining a notebook to the gym again and i have it with me at work today so im gonna haffa transcribe it.
also ... good work on the arnold presses. 55s on those aint no joke. i've been doing them with 15s, but its a 4 part set at the end of a workout:
http://youtube.com/watch?v=0bA8VepuTrc
Yeah, it's hard to keep up. I mean, I've got my own log, one notebook for weights, one for karate, but transcription is a pain. But, it is . . . reaffirming to see my efforts in print.
Okay, dude in your video is ripped, not out of shape, but . . . his arms, shoulder, traps seem small compared to his torso width.
But, he is probably in better shape than me, so.
Looking forward to the blog, GDA. Now, alls I hafta do is get Judge Pen's San Jian video, and my plan will be complete.
I might be a *****. I'm still sore from doing karate monday. Well, and from being on the road so much. I'm going to have to convince a chiropractor in my new town to give me a chronic discount.
Went to lift today, but the gym is under new management (the old management bought out the new management, so, whatever that means). The gym was "too clean" by the smell of solvent. The cardio room I use for my warmup was locked. And, most of the DBs were either missing, bent (okay, I bent the 120, 110, 95, and 85 screwing around doing Pull and Catches, but still, FIX IT), broken (******* kids dropping impossible bench presses). So, yeah, no good workout.
Will probably chill in the pool for a few hours this evening, though. Not a hardcore iron experience, but that's not currently an option.
Next week, won't be in the gym at all, except for a tour to make sure it's what I want. So, karate tomorrow, the next day, then off for a week.
blah. I schedule ever'ting around the gym. Whatever will I do?
Oh yeah, other stuff.
GunnedDownAtrocity
06-05-2008, 03:50 AM
Yeah, it's hard to keep up. I mean, I've got my own log, one notebook for weights, one for karate, but transcription is a pain. But, it is . . . reaffirming to see my efforts in print.
Okay, dude in your video is ripped, not out of shape, but . . . his arms, shoulder, traps seem small compared to his torso width.
But, he is probably in better shape than me, so.
Looking forward to the blog, GDA. Now, alls I hafta do is get Judge Pen's San Jian video, and my plan will be complete.
i hear ya on seeing you're sh it in print. also ... ive wanted to lookup various things about my workouts before and "ctrl f" is much easier than flipping through pages/various notebooks.
i admit that dude in the video doesn't look like the best specimin for some of the exercises he's doing, but keep in mind hes a natural bodybuilder in his mid 40s. he even says in one of his vids "im far from a mass monster as you can see" ... also i just like he explains the exercises in his series. most of the stuff is strictly for time under tension after your heavy work. i just switched to a bodybuilding style routine so i'll find out if this sh it is usefull or not in time. feels like it is.
GunnedDownAtrocity
06-05-2008, 03:54 AM
blah. I schedule ever'ting around the gym. Whatever will I do?
Oh yeah, other stuff.
man oh man does that sound familiar. this week i just started training in the day before work instead of at 930 at night. it screwed up my whole life routine and i was almost late for work today because i forgot what day it was .... thought i didnt have to be in until 5.
Didn't get to do karate today, again. The ex-gym, now youth group center, is being used for the youth group summer activities. The dojo ain't, but I feel like I stick out like a sore thumb when they've got their stuff going on.
Hell, a week and a half ain't so bad to be sans training. Might even be a good thing. I can go without working out.
But, why would I want to?
I really really really really really don't like non-scheduled off-time. Karate and weight training are two of the four things which get me out of bed. BUT, I get to pack, schedule, and organize, so my OCD is covered. Plus, I don't wanna be recovering from weight training while behind the wheel for the next three days.
A week won't kill me.
I hope.
Okay, it's been two weeks. Not going to be able to workout in the mornings, though because of various classes they have in the aerobics room.
So, every night, I get to do 60-90 minutes of karate, followed by 30-60 minutes of full-body weight training, all after 9:00 - 9:30PM.
Fail.
But, it's open 24 hours, so no worries. Just a big schedule change for me.
Will post today's workout after it happens.
So, two weeks out, not a chiro in sight. No karate, no weights for the whole time.
Two weeks.
Tonight, after waking up at 5am, I hit the gym at 10pm. Do 60 challenging minutes of karate. Then, I do:
7x5 - Goblet Squats: 50, 65, 95, 95, 95, 95, 95
6x5 - Angled GHR - 25#
I also get two sets of chinup, a set of 45# Alternating-arm arnold presses, and two sets of 150# kneeling cable crunches.
My back hurt so bad I almost threw up.
I don't have cramps anywhere.
I'll take the pain.
Taking tomorrow off, going to figure out how to get a split-day workout (karate in morning, weights at night, or vice versa).
God, I go shower, drink protein, collapse.
Okay, it's been two weeks. Not going to be able to workout in the mornings, though because of various classes they have in the aerobics room.
So, every night, I get to do 60-90 minutes of karate, followed by 30-60 minutes of full-body weight training, all after 9:00 - 9:30PM.
Fail.
But, it's open 24 hours, so no worries. Just a big schedule change for me.
Will post today's workout after it happens.
After a few minutes to recover, and chugging a protein shake, I have considered things.
I think a two-part split will be best, considering availability of training facilities, and my general nutrition and overall recovery ability. Let's face it - two hours of training is best not done at 10-12, if one works during the day.
So yeah. I go coma now.
warm-up, then 30 minutes, kata and footwork
Goblet Squats: 4x5 - 50, 65, 90, 95#
Angle Back Extension: 4x5 - 25#
Chin-ups: 10x4
Alternating Overhead Dumbbell Press: 4x5 - 40, 45#, 50, 50
Kneeling Cable Crunch: 5x10 - 150#
[/compound set]
DB Lateral Raise: 3x8 - 15#
stretch
Not bad feeling for my first full day back.
Will try for 90 minutes of karate work tomorrow.
did a warm-up only today. still sore, stiff from monday's karate and lifting. will get in more karate tomorrow evening, lift again friday.
Staying in shape, athletic, healthy? Easy.
Getting back to that? Hard enough to make me check and verify I had a ***** and not a vagina.
One hour, karate.
My back is still trying to stiff me, my kicks are slow as hell. It will come along, though. It just doesn't know it yet.
60 minutes, karate, then
Goblet Squats: 3x5 - 50, 80, 100#
Angle Back Extension: 3x8 - 25#, 25, 25 (+ 2 sets of BW @ 8 reps)
[compound set]
Chin-ups: 10x4
Alternating Overhead Dumbbell Press: 5x4 - 45#, 50, 50, 50
Kneeling Cable Crunch: 5x10 - 150#
[/compound set]
DB Lateral Raise: 1x8 - 15, 2x2 - 20, 2x6 - 20#
stretch
Not bad feeling for my first full day back.
Will try for 90 minutes of karate work tomorrow.[/QUOTE]
I've spent the last few days really trying to hammer out a good three-a-week lifting schedule that would still allow me the eight hours of karate training I desire, but instead have opted for http://www.t-nation.com/readArticle.do?id=508031 .
Pretty much what I was moving towards. Fits nice into my recovery abilities.
Here I was, thinking I was going be be somewhat original.
60 minutes, karate, then
Goblet Squats: 3x5 - 50, 80, 110#
Angle Back Extension: 3x8 - 25#, 25, 25 (+ 2 sets of BW @ 8 reps)
Chin-ups: 3x5
Alternating Overhead Dumbbell Press: 3x5 - 45#, 50, 55
Kneeling Cable Crunch: 3x10 - 150#
Biceps Curl: 3x5 - 25, 30, 35
stretch
15 minutes, elliptical machine
30 minutes, karate
That's all I had. I need to get stronger, body and mind.
GunnedDownAtrocity
07-04-2008, 05:16 PM
i actually prefer training at night. 9pm is about perfect ... or at least its become that way since thats when i can train.
I get energized from working out, whether be conditioning, technique, or weights. Can't sleep for shiznit after a good workout.
Will just have to get in at around 7 in the am, hopefully they won't have my room filled with cardio peeps.
30 minutes, karate, then
Goblet Squats: 2x15 - 50, 55#
Angle Back Extension: 2x15 - 10#
Chin-ups: 1x15, 9, 5, 6
Alternating Arnold Press: 2x15 - 30#
Kneeling Cable Crunch: 2x15 - 150#
Biceps Curl: 2x15 - 20#
stretch
60 minutes, karate, then
Zercher Squats: 3x5 - 95, 100, 115#
Angle Back Extension: 3x - 25#, 25, 35
Chin-ups: 8x5
Alternating Overhead Dumbbell Press: 3x5 - 45#, 50, 55
Kneeling Cable Crunch: 3x10 - 150#
Biceps Curl: 3x5 - 30, 30, 35
stretch
Warm-up (30 minutes, Isshinryu full kata and drill content)
20 minutes, Sunsu as a whole, then one, two, three, and four-technique drills.
60 minutes, karate, then
Zercher Squats: 3x8 - 95, 100, 105#
Angle Back Extension: 3x8 - 25#, 25, 25
Chin-ups: 5x8
Alternating Overhead Dumbbell Press: 3x8 - 45#, 50, 50
Kneeling Cable Crunch: 3x10 - 150#
Biceps Curl: 3x8 - 30, 30, 30
stretch
-----------
God, I haven't felt the squat in my quads this much in years. I will find Zercher, wherever he is, and destroy him.
no training, except by fork and knife.
GunnedDownAtrocity
07-10-2008, 07:47 PM
thats my favorite kinda training.
also 5 sets of 8 chins is no joke ... especially when its part of a superset with a push movement.
how many can you do in a single set if your freshish? if its more than 15 you should start adding weight. if you dont have a belt you could give a hobo a bottle of vodka to hang from you. just make sure he hangs with his head into your back. sometimes they'll try to earn a little extra, and as tempting as it might be, your workout will suffer.
GunnedDownAtrocity
07-10-2008, 09:06 PM
HAHAHAHAHAHAHA
this is definitely not work safe:
http://leenks.com/link116814.html
GunnedDownAtrocity
07-10-2008, 09:20 PM
man i laugh at that every time i see it.
if i didnt have a young daughter id make it my backdrop.
sanjuro_ronin
07-10-2008, 09:28 PM
Good stuff !!
thats my favorite kinda training.
also 5 sets of 8 chins is no joke ... especially when its part of a superset with a push movement.
how many can you do in a single set if your freshish? if its more than 15 you should start adding weight. if you dont have a belt you could give a hobo a bottle of vodka to hang from you. just make sure he hangs with his head into your back. sometimes they'll try to earn a little extra, and as tempting as it might be, your workout will suffer.
I can pull 17 fresh. I've got a belt (http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=1782) coming in, so I'm looking forward to finding out how much I can move.
I just wish my gm, http://www.element-fitness.com , would cancel some of their morning classes so I could do my karate for more than an hour a shot (well, I can get 90 minutes one day, and two hours on saturday, but still, I pay enough to be outraged).
Also, one of our customers teaches private classes for judo and BJJ, so I'm going to try to start working out with him. And, my teacher's teacher is moving to the area, so I'll actually improving in skill as opposed to my maintenance stuff.
30 minutes, karate, then
Zercher Squats: 2x15 - 95, 95#
Angle Back Extension: 2x15 - 10#
Chin-ups: 1X15, 1X10, 5
Alternating Overhead Dumbbell Press: 2x15 - 45#
Kneeling Cable Crunch: 2x15 - 150#
Biceps Curl: 2X15 - 30#
stretch
--------------
I'm very disappointed; the day I lifted (above), I got a whole 30 minutes in of karate, because I overslept.
Today, I got none, because I laid down for a minute after breakfast and got an additional 2 hours sleep, then had to rush to work.
I'm looking forward to trying the adaptogen Biotest has put out; see if it will help me acclimate to my change in karate and weight training, as well as my altered sleep patterns.
Will start that Monday.
60 minutes, karate, then
Zercher Squats: 4x5 - 95, 115, 125, 135
Angle Back Extension: 4x5 - 35#
Chin-ups: 5x8
Alternating Overhead Dumbbell Press: 4x5 - 45, 50, 55, 55#
Kneeling Cable Crunch: 4x8 - 150#
Biceps Curl: 4x5 - 35#
(rest periods between each set = 60seconds)
stretch
--------------
Finally got a full karate workout before lifties!
Had a good workout. It's a switch not doing supersets; I don't know if I'm liking it or not.
Have to skip my Tuesday karate; have to go back to my home town to take care of bank, car, and tax stuff. Always something, I guess.
60 minutes, karate, then
Zercher Squats: 4x8 - 95, 115, 125, 135
Angle Back Extension: 4x8 - 35#, 25, 25, 25
Chin-ups: 4x8
Alternating Overhead Dumbbell Press: 4x8 - 95, 45, 50, 50#
(tried a barbell press on the first set; irritated elbows, back)
Kneeling Cable Crunch: 4x8 - 150#
Biceps Curl: 4x8 - 35#
(rest periods between each set = 90seconds)
stretch
45 minutes, karate, then
Zercher Squats: 3x15 - 95, 95, 95
Angle Back Extension: 3x15- 10
Chin-ups: 3x15 - (actually, ended up each set I did 10 reps, rested 30 seconds, hit the last five. My traps were fried from the zercher squats, so having my arms overhead was difficult)
Alternating Overhead Dumbbell Press: 3x15- 35# (again, 10 reps, pause, 5 reps)
Kneeling Cable Crunch: 3x15- 150#
Biceps Curl: 3x15- 25#
(rest periods between each set = 120seconds)
stretch
Jesus God I was light-headed for four hours after this. To make up for it, I drank a full serving of Surge, then four hours after the workout, had a large Brisket Sandwich and a large Boiled Shrimp Poboy. Having a shake here in a minute.
*****es.
Will get a full hour of karate tomorrow, come hell or high water.
Also, my gym is talking about getting an MMA class going. (One of the guys who runs the counter is always asking very . . . esoteric things about karate, as well as asking me to show him some moves. Also wants to know if I know anything 'bout that mma stuff (I've done jiu jitsu on a semi-regular basis since I was a purple belt), Muay Thai, that real kinda stuff. )
That, coupled with my teacher's teacher coming to town in a few months means I'll be making progress again! Woot.
My old MA instructor, previous to Isshinryu, taught techniques and strategies from MT with a technical base in TKD. Baddest little powerlifter ever.
But yeah, the counter guy is super-insecure. Makes my mornings fun. :)
. . . wowzers.
**** you, Chad Waterbury.
I like to think I'm a competent trainer; when my business was profitable, I had many clients who made great progress. I've made progress with myself, coming back from a nasty-ass injury that wasn't properly treated by my MD.
This TBT thing is effective as hell. I'm sore deep into my femurs. The muscles in my hands hurt.
I walked through Sanchin this morning (Judge Pen . . .) and that was the extent of my abilities, at least if I want to make it through another sales day at work (which actually entails me laying on the merchandise and NOT falling asleep).
So yeah. Come Monday, I'm either going to begin training for real, or overtraining for real.
Hope my work capacity is looking forward to growing wider and deeper.
60 minutes, karate, then
Zercher Squats: 4x5 - 100, 120, 135, 140
Angle Back Extension: 4x5 - 35, 45, 45, 45 + 10 BW GHR
Chin-ups: 4x8
Alternating Overhead Dumbbell Press: 4x5 - 45, 50, 50, 50
[superset]
Kneeling Cable Crunch: 4x8 - 150 w/30 second hold at bottom
Biceps Curl: 4x5 - 35, 40, 40, 40
(rest periods between each set = 60 seconds)
stretch
Had a good technique workout, then a good lift. No complaints.
About to go see a matinee of the Dark Knight, so I win. :)
60 minutes, karate, then
Zercher Squats: 4x8 - 100, 115, 125, 135
Angle Back Extension: 4x8 - 25#
Chin-ups: 4x8
Alternating Overhead Dumbbell Press: 4x8 - 45#
[superset]
Kneeling Cable Crunch: 4x8 - 150 w/30 second hold at bottom
Biceps Curl: 4x8 - 35#
(rest periods between each set = 90 seconds)
30 minutes, karate, then
Zercher Squats: 3x15 - 100
Angle Back Extension: 3x15 - 10#
Chin-ups: 3x15 - 14, [8, 4], [8,5] | 6 (rest-pause on set 2 and 3, six reps at end of workout)
Alternating Overhead Dumbbell Press: 3x15 - 35#
[superset]
Kneeling Cable Crunch: 3x15 - 150 w/30 second hold at bottom
Biceps Curl: 3x15 - 25#
(rest periods between each set = 120 seconds)
------------
Woke up late, was in a hurry. Hoping for 90 minutes karate tomorrow.
Srsly?!?!?!
15 minutes on the elliptical. Back is killing me.
. . .was going to get a full hour of karate; one of the underqualified, A.C.E. certified trainers wanted to use the room for her client; jump rope.
I'm getting to the gym every day, 7am, before ANYONE has an urge to come in.
**** it.
Oh well. If I can sell one more bed today, my commission rate doubles, so let's cross our fingers.
60 minutes, karate, then
Zercher Squats: 2x18 - 100
Angle Back Extension: 2x18 - 10#
Chin-ups: 2x18 - 14, 4 ; 12, 6
Alternating Overhead Dumbbell Press: 2x18 - 35#
Kneeling Cable Crunch: 2x18 - 150
Biceps Curl: 2x18 - 25#
(rest periods between each set = 120 seconds)
. . .
No karate today; leaving town in about 30 minutes. Uber sore.
Everyone needs a recovery day, right?
60 minutes, karate, then
Zercher Squats: 2x8 - 153
Angle Back Extension: 2x8 - 25#
Chin-ups: 3x8 - 8, 8, 8
Alternating Overhead Dumbbell Press: 2x8 - 45#, 50
Kneeling Cable Crunch: 2x10 - 150
Biceps Curl: 2x8 - 5#, 40
(rest periods between each set = 60 seconds)
60 minutes, karate, then
Zercher Squats: 2x12 - 100
Angle Back Extension: 2x12 - 10#
Chin-ups: 2x12 - 12, 10, 2
Alternating Overhead Dumbbell Press: 2x12 - 35#, 40
Kneeling Cable Crunch: 2x12 - 150
Biceps Curl: 2x12 - 10#
(rest periods between each set = 120 seconds)
60 minutes, karate, then
Zercher Squats: 2x18 - 100, 105
Angle Back Extension: 2x18 - 10#
Chin-ups: 2x18 - 12, 6 ; 10, 4, 4
Alternating Overhead Dumbbell Press: 2x18 - 35#
Kneeling Cable Crunch: 2x18 - 150
Biceps Curl: 2x18 - 10#
(rest periods between each set = 120 seconds)
[all block supersetted]
15 minutes, treadmill
---------
8:5
Headache, sore, no motivation. Skipping karate today, will double-up Sunday, plus an additional 30 minutes, tredmill walk. Also adding 15 minutes to daily karate work.
It's amazing the plans one has when training is passed over, eh? :p:o:(
Did a repeat of last week's wednesday workout, but with antagonistic lifts.
Missed the rest of the week; felt like ****. And it's not the training.
I have a . . . pathological compulsion to stress myself out over nothing when life is good. And honestly, life is great right now. So, I guess I can't handle that.
Starting back on Biotest's Rhodiola Rosea tomorrow; it made me feel better than I have been.
Also had a friend stop by and give me a free thing of NO Explode. I would not and will never, ever pay for BSN's garbage. But free stuff is free stuff. I'll post my disappointment over the next few weeks.
60 minutes, karate, then
Zercher Squats: 3x18 - 95, 100, 115
Angle Back Extension: 3x18 - 10#
Chin-ups: 3x18 - 11, 11, 7, 7, 10, 6, 5
Alternating Overhead Dumbbell Press: 3x18 - 30#, 30 [14, 4 reps], 30 [9, 9]
Kneeling Cable Crunch: 3x18 - 150 w/30 second hold at bottom
Biceps Curl: 3x18 - 25#, 25, 25 [9, 9]
(rest periods between each set = 120 seconds)
------------
Hardest. Workout. Ever.
60 minutes, karate, then
Zercher Squats: 3x8 - 135#
Angle Back Extension: 3x8 - 10#
Chin-ups: 3x8
Alternating Overhead Dumbbell Press: 3x8
Kneeling Cable Crunch: 3x8 - 150 w/30 second hold at bottom
Biceps Curl: 3x8 - 35#
(rest periods between each set = 60 seconds)
60 minutes, karate, then
Zercher Squats: 3x12 - 115, 115, 120
Angle Back Extension: 3x12 - 10#
Chin-ups: 3x12 - 12, 12, [6,5,1]
Alternating Overhead Dumbbell Press: 3x12 - 35#, 35, 35 [9, 3]
Kneeling Cable Crunch: 3x12 - 150 w/30 second hold at bottom
Biceps Curl: 3x12 - 30#
(rest periods between each set = 120 seconds)
20 minutes, karate, then
[all blocks = supersets]
Zercher Squats: 3x18 - 95, 150, 115
Chin-ups: 54 - 10, 10, 8, 10, 8, 8
Alternating Overhead Dumbbell Press: 3x18 - 30#, 30 [9,9 reps], 30 [9, 9]
Kneeling Cable Crunch: 3x18 - 150 w/30 second hold at bottom
Angle Back Extension: 3x18 - 10#
Biceps Curl: 3x18 - 25#, 25, 25 [9, 9]
(rest periods between each set = 120 seconds)
------------
Only did empty hand techniques, kata, and mobility drills. Wanted to focus on the lifting today.
Nearly fainted on 6th set of Chin-ups, temporarily blacked out (well, lost vision and auditory sensations, but was aware) on biceps curl (those squats take a minute to catch up to me).
60 Minutes, karate
Actually felt refreshed during the workout, despite a lack of sleep (5 hours) couled with that nasty workout from yesterday. I actually blame the Rhodlia from Biotest I've been using. Won't keep on it all the time, since it's an adaptogen and all, plus it makes my morning caffeine seem to hit harder.
Chicken breast, tilapia, both with deli-sliced pepperjack, as well as a smattering of bell peppers (green, red, orange, yellow . . . hell, it's most of the Ring Corps from DC!) , some broccoli, and celery, sauteed with a light dash of garlic salt. Throw some light raspberry vinagrette on the whole deal (a tablespoon covering the fish and chicken, as well as the veggies . . . LIGHTLY) and you've got what I'm about to eat.
OOOOO, and horchata to drink.
Have been super-busy.
Or lazy.
Or both.
Anyway, will update tomorrow with the missing workouts up to current, as well as:
my review of
Chad Waterbury's Total Body Training protocol
Biotest's first adaptogen, Rhodalia Rosea
my training goals, current physical stats
upcoming plans
The destruction of Judge Pen
more to follow.
60 minutes, karate, then
[all blocks supersets]
Zercher Squats: 3x8 - 135#
Angle Back Extension: 3x8 - 10#, 25, 25
Chin-ups: 3x8
Alternating Overhead Dumbbell Press: 3x8 - 45#
Kneeling Cable Crunch: 3x8 - 150 w/30 second hold at bottom
Biceps Curl: 3x8 - 35#
(rest periods between each set = 60 seconds)
60 minutes, karate, then
[all blocks supersets]
Zercher Squat: 3x12 - 115, 120, 125
Chins: 3x12 - 12, 12, [8,4]
Alternating Overhead Dumbbell Press: 3x12 - 35#
Kneeling Cable Crunch: 3x12 - 150 w/30s hold at end of set
Angled Glute-Ham Raise: 3x12 - 10
Dumbbell Biceps Curl: 3x12 - 30#
This workout scheme was quite a bit different than the three programs I was running for myself . . . I liked it.
I had recently lost some weight from stress, injury, and more stress before starting this program. Was at 165lbs. Currently at 185. ow, I'm not saying the program gave me an extra twenty pounds of muscle, I'm saying that after a period of detraining, stressing, and little eating, my immediate doubling of daily calories, the changing of the foods in my diet, the removal of most of my life stressors, and a change in athletic activities, and HYDRATION, I reacquired my bodyweight rather quickly.
The interworked parameters of the TBT (http://www.t-nation.com/readArticle.do?id=508031) assisted me in my goal of muscular hypertrophy and improved strength, as well as allowing me to train karate six days a week without overtraining. The workouts were difficult, and at a few points I prayed for death, but they worked.
I deviated from the program in that I kept the same stable of exercises, albiet performed slightly differently workout to workout. I did this because of pre-existing conditions which limit the weighted movement options I have.
I also did not get in the amount of karate I wanted on a daily basis, as my focus was purely on the weight training.
My diet was good, but did not include enough red meat or other healthy-fat bearing foods.
Overall impression: thumbs up.
60 minutes, karate, then
Zercher Squat: 3x5 - 135, 145, 155
Chins: 8x5
Alternating Overhead Dumbbell Press: 3x5 - 45, 50, 55 [2} 50 [3]
Kneeling Cable Crunch: 3x10
Angled Glute-Ham Raise: 3x5 - 25, 35, 35
Dumbbell Biceps Curl: 40#
stretch
- - - - - - - - -
Overall, much stronger than at the start of the TBT protocol Only lift that wasn't up was my overhead press, but there are three reasons for that: almost twice the weight on the zercher squat, 2.25x more sets of chins, and I was Arnold pressing this time, as opposed to palms-in, elbows in front pressing as I was initially.
Will be adding in every other workout, in place of curls, either Voyer shrugs or face-pulls. After four weeks, will alternate with posterior deltoid raises.
I like this supplement.
I noticed I recovered a little better than I feel I would have normally. Was also rarely sleeping eight hours a night, so it helped in that regard.
Noticed a slightly stimulating effect when taken before my morning caffeine.
Recommended.
Bah. Gym closed for the weather.
Oh, well. I've got some cramping wrapping around from a "pinch" at T4,5 into my elbows (mostly the left). Right between my biceps and triceps on the inside of the arm. Kinda feels like I just hit my funny bone, but the tingling in my fingers won't stop. Will be going to my hometown on the 19th, so will have my chiro give me my first cracking in three months.
Funny enough, it doesn't affect my mobility, just the sensation hurts like a mothertrucker. Karate/weights should be fun tomorrow.
I don't have enough profanity to describe my anger.
I lifted Wednesday, got a full workout, til . . .
my left hand spasmed open while I was doing db curls. I know 45# is not my max curl, but that ***** hurt like a mother****er.
The spot in my middle/upper back I've had problems from for years is coming back. Right now, my left hand is almost completely numb, and it's getting harder to use it. I have a nasty cramp immediately behind my funny bone (on the humeral side). The cramp is spreading down the right arm, now. I can already feel it in my right pinky finger. The middle of my back is . . . sore. It woke me up today after three whole hours of sleep.
Apologies for the *****ing. This sucks.
Come hell or high water Monday, I'm going to the gym. I might have to walk through my karate, and duct tape the weights to my hands, but I'm not going gimp again.
But, in 3 weeks, I get to go to my chiro, so that's good.
Mon, Wed, Fri - 60 minutes karate, week 1 from the TBT protocol.
Still numbness in left hand; strength is back, numbness subsiding.
Tues, Thurs, 90 minutes karate.
Today, awoke at 5:30 like normal, and couldn't get the urge to do ****, even after two cups of coffee. Fudge it.
Making progress, staying healthy-ish. No complaints.
all workouts until 9:24 canceled. Back pain, cramping in legs, arms, chest. [It's not a heart attack, I promise]
Been back in the gym since 9:24. Diet staying 95% strict (two cheat meals/week - can skip one, one can be junk, no more than 4oz of whatever it is).
Will no longer be making pre-posts of plans; I've had the idea for years that my planning something in detail, or talking aloud about any type of plan causes the opposite to happen. Not paranoia, merely observation of events.
Anyway, in a general sense, will be sticking to TBT, 75 minutes of karate a day, will be working out with the local MMA school on occasion, avoiding the types of takedown which would cause back irritation.
Been in the gym constantly, making good progress. Still on the TBT program I numbered earlier. Will restart posting my day-to-days tomorrow.
I'm afraid if I slack on my blog any more, GDA will try to shave my grandmother.
GunnedDownAtrocity
10-08-2008, 09:43 PM
your grandmother is a sensual woman shaven or unshaven. but yes . . . i would like to shave her.
how long the the full body workouts take you? i might do a circuit of these when i decide to cut.
45-50 minutes.
Full-body is great for cutting, but I don't know why it gets so much hate or hypertrophy. I've made great gains with it, while still keeping a high karate training volume.
GunnedDownAtrocity
10-09-2008, 06:43 AM
oh i hear ya . .. best results ive ever had for hypertrophy came from squats and milk. the focus is on the 20 rep squats, but the program i did also included inclines, rows, chins, sldl, etc. 3 times a week.
my only problem is that when it comes to hypertrophy im a volume nazi, and full body workouts take me forever. with family, school, work, and everything else, i gotta try to keep training sessions to two hours or less including the 10 min drive to the gym.
while at work today, i scanned the program you're doing, and i did notice they recommended keeping the sessions under an hour. i may actually give this a shot when im done with my current 5x5 run - about 5 weeks or whenever i stall out. i gotta give the program a fair read when i have more time though.
Warmup: 60 minutes, karate (full Isshinryu syllabus, 25 minutes of technique combo drills, footwork drills)
[All Blocks Supersets]
Zercher Squat: 3x15 - 95, 100, 105
Chinups (Neutral Grip, from canvas straps): 3x15 - 15; 10,5 ; 10, 5
Alternating Overhead Dumbbell Press: 3x15 - 35#
Kneeling Cable Crunch: 3x15 - 150#
GHR (on hyperextension bench): 3x15 - 35#
Dumbbell Biceps Curl: 3x15 - [15 reps, 15, 10, 5{rest/pause}] 30#
Dumbbell Lateral Raise: 3x15 - 10#
stretch
----------------------
I've been keeping the weights a little low, getting back to the challenging stuff here . . . getting over back issues, plus getting struck by a truck whilst on foot. That kinda stuff. Today, the day after the above workout, EVERYTHING hurts. Hell, the intrinsic muscles in my hands are fatigued.
Yesterday, I developed tunnel vision and auditory exclusion whilst lifting the iron.
For me, TBT is better for hypertrophy because I don't respond well to either intensity (more weight) or volume (more sets/reps). Density has made a difference (an increase in either intensity or volume within a given time parameter) for me, but I usually end up injured because of certain physiological predispositions (to be read as ****ed-up issues).
Right now, I'm on a budget-induced caloric disengagement diet . . . so I'm not making huge size gains. Will be adjusted as of the 16th, though. Back to ~4,000 calories/day, as opposed to the >3,000 I'm at now. I need an accountant.
Not going to karate it up this morning, RE: the fatigue from yesterday. Will focus on stretching and foam-rolling this fine day, as well as occasional trips outside.
More to follow monday.
Yeah. Having been running a "slight caloric deficit" (-2,000 calories) due to economic concerns (poor budgeting), I've been losing a bit of weight . . . 25 pounds. SO, I'm stepping out of the gym until this coming Tuesday to conserve the food I've got, then slowly ramp up my intake, then get back to it.
Am thinking of starting a cycle of 3-AD next month. Am going to research more, decide if it's going to fit my bulking cycle.
GunnedDownAtrocity
10-18-2008, 08:20 PM
my poor budgeting is always somehow related to good beer.
I wish I had a good story for mine, but I just have dyslexia with numbers. I usually reverse the middle digits in any dollar amount.
Back in it, back at it.
Yesterday was 30 minutes of karate, 3x10 on all lifts.
Today was 45 minutes karate.
45 minutes karate, 3x10 all lifts.
I just got the leucine supplement from biotest, and for some reason, whilst sipping thereupon, I was working with 10 reps weights I struggled with for 6-8 the last time I was in the gym full-time. Don't now if there's a connection.
Need to work on:
Glute and Abdominal activation. My squat form seems to devolve at random.
Single-leg strength
get weight belt for chin-ups
GunnedDownAtrocity
10-25-2008, 07:59 AM
dude . . . im so ****in drunk.
but i just got certified to tower climb . .. check my myspace page.
"Pimpin,'" I believe, is the appropriate exclamation for that, GDA.
10:27.08
60 Minutes, karate
Weights
Zercher Squat: 2x18 - 65, 95
Neutral-Grip Chin-ups from canvas strips: 2x18 - [15,3] , [10,5,3]
Alternating Overhead Dumbbell Press: 2x18 - 30#
Kneeling Cable Crunch: 2x18 - 150#
Angled Glute-Ham Raise: 2x18 - 25#
Alternating-Arm Dumbbell Curls: 2x18 - 30# [12,6] , [10,8]
Dumbbell Lateral Raise: 2x18 - 15# [12,6] , [9,9]
------------------
Saw a new chiropractor today. Will post impressions of w/o, hio tomorrow.
GunnedDownAtrocity
10-30-2008, 07:38 AM
nice work on the chins man. whats with the focus on 18 reps though? not dissin, just curious if i missed something, or if its just somethin your tryin out.
tower climbing is much cooler than i expected. and by cooler i mean its really really ****ing cold. actually the only thing cool about it thus far is that adjectives at my disposal fail to convey exactly how cold it gets above the treeline. today i climbed a 130ft water tank in snow, hail, and 30 mile an hour winds, and my buddy told me it gets much much worse. its even more fun when your ground guy is unresponsive and or half retarded and you just sit up there for a couple hours. thank god im still in school.
10:28 - 60 Minutes, karate
10:29
60 Minutes, karate
Weights
Zercher Squat: 2x8 - 95, 115
Neutral-Grip Chin-ups from canvas strips: 3x8
Alternating Overhead Dumbbell Press: 2x8 - 45#
Kneeling Cable Crunch: 2x8 - 150#
Angled Glute-Ham Raise: 2x8 - 35#
Alternating-Arm Dumbbell Curls: 2x8 - 35#, 40
Dumbbell Posterior Deltoid Raise: 2x8 - 10#, 20
------------------
Chiro is good.
Workout is great.
10:30 workout will be done Sunday.
------------
GDA, want to get 2x20 on chin-ups, then add a weight belt for more resistance. I feel my elbows and shoulders need a bit more conditioning before I start strapping on plates. I figure my Zercher squat (the only real leg exercise I can do safely) will be high enough then I can still balance my upper and lower body development to maximize appearance and back health.
GunnedDownAtrocity
10-30-2008, 11:02 PM
10:28 - 60 Minutes, karate
GDA, want to get 2x20 on chin-ups, then add a weight belt for more resistance. I feel my elbows and shoulders need a bit more conditioning before I start strapping on plates. I figure my Zercher squat (the only real leg exercise I can do safely) will be high enough then I can still balance my upper and lower body development to maximize appearance and back health.
that sounds like a good plan man. 2x20 on chins is intense.
GunnedDownAtrocity
11-01-2008, 05:52 AM
i recant previous statement about climbing. i got to climb a tower today and it as 67 degrees. nervous sure, scared certainly, but it was ****ing awesome. new pics on myspace if you get bored and need something to masturbate to.
also ... hobgoblin ale. not bad at all if you like ales.
60 Minutes, karate
Weights
Zercher Squat: 2x12 - 95, 115
Neutral-Grip Chin-ups from canvas strips: 2x12
Alternating Overhead Dumbbell Press: 2x12 - 35#, 40
Kneeling Cable Crunch: 2x12 - 150#
Angled Glute-Ham Raise: 2x12 - 35#
Alternating-Arm Dumbbell Curls: 2x12 - 35#, 40
Dumbbell Posterior Deltoid Raise: 2x12 - 15#
------------------
Leucine during workout makes a HUGE difference for me. Mixing it with sugar-free flavor mix, some caffeine.
Keep getting teased about a possible MMA class at the gym; which would be awesome. There's a few competitive people at the gym, but also a lot of Douchey McNozzles. BUt if I could get some decent sparring in once a week, and some jiu jitsu, life would be perfect.
Getting a loan tomorrow to clear my credit cards, student loans, and a few lingering medical bills. Will go from ~$500 a month in payments to ~$150. Will help me start rebuilding my savings account and completely remove all stress from my life.
Won't be starting the Anabolic Xtreme 3-AD yet . . . got a 50% off deal on some Mass FX and Lean FX, so I figure I'll try them out, see what's what.
60 Minutes, karate
Weights
all groups supersets
Zercher Squat: 2x18 - 75, 95
Neutral-Grip Chin-ups from canvas strips: 2x18 - [15,3] , [10,6,2]
Alternating Overhead Dumbbell Press: 2x18 - 30#, 35
Kneeling Cable Crunch: 2x18 - 150#
Angled Glute-Ham Raise: 2x18 - 35#
Alternating-Arm Dumbbell Curls: 2x18 - 30#, 35
Dumbbell Lateral Deltoid Raise: 2x18 - 15#
------------------
lolmostlydebtfree
11:4 - 30 Minutes, just karate, no kobudo. Woke up @ 4:30am [**** time change], got fed, stretched, did enough karate to make my lungs burn, went back to bed, just woke up.
All workouts completed. Karate for 60 minutes every day including Sunday.
Weights same as previous week, except supersetted.
60 Minutes, Karate
Weights
Zercher Squat: 3x18 - 65, 95, 95
Kneeling Cable Crunch: 3x18 - 150, 150, 150
Chin-Up, Neutral Grip from Canvas Straps: 3x18 - [15,3],[12,6],[10,8]
Angled Glute-Ham Raise: 3x18 - 25, 25, 35x9[fail], 25x9[fail]
Alternating Overhead Dumbbell Press: 3x18 - 30#, 30 [12,6], 30 [9,9]
Alternating Dumbbell Biceps Curl: 3x18 - 30# [18], [9,9], [12,6]
----------------------
11:11
15 minute walk-through of kata. Hamstrings, lats, biceps, abs, quads sore, sore, sore. Will stretch, eat, foam roll, repeat til I go to work.
GunnedDownAtrocity
11-12-2008, 05:34 AM
holy hell man - is that rep work packin some mass on?
I'm very happy with the hypertrophy so far, yes. I'm never going to be mistaken for a bodybuilder, but I don't look too shabby.
60 Minutes, Karate
Weights
Zercher Squat: 3x8 - 65, 100, 120
Kneeling Cable Crunch: 3x18 - 150, 150, 150
Chin-Up, Neutral Grip from Canvas Straps: 3x8
Angled Glute-Ham Raise: 3x8 - 35
Alternating Overhead Dumbbell Press: 3x8 - 45#, 50, 45
Alternating Dumbbell Biceps Curl: 3x8 - 35#
stretch
60 Minutes, karate.
Was so tired and disinterested, it took me the full hour to do what normally takes 45 minutes. Didn't sleep well, I believe. Low back was irritating my legs, hips, so I was pretty locked up. Still can't feel fully awake.
Good thing I'm only working eight hours tonight. Maybe I can sell something.
Speaking of money, I joined www.survey-king.com. My buddy was making a good bit from it, got me a free membership. I made $75 in two hours. Getting a full membership this weekend, and if I run at about the same pace as my friend, I'll average . . . a lot. I wish, wish, wish it was a scam. But it's not. Just boring as all hell.
60 Minutes, Karate [full workout]
Weights
Zercher Squat: 3x12 - 75, 105, 120
Kneeling Cable Crunch: 3x12 - 150, 150, 150
Chin-Up, Neutral Grip from Canvas Straps: 3x12 - 12, 12, [6,6]
Angled Glute-Ham Raise: 3x12 - 25
Alternating Overhead Dumbbell Press: 3x12 - 40#
Alternating Dumbbell Biceps Curl: 3x12 - 35#
Dumbbell Lateral Raise: 3x12 - 15#
stretch[/QUOTE]
-------------------------------------
11:15
No workout. Cramps running from low back (the . . . irritated nerve coming from just above my tailbone) down left leg are severe. Can't stretch full on left side. Will foam roll, go to work, repeat tomorrow, hopefully workout monday, then see the doctor.
vBulletin® v3.7.4, Copyright ©2000-2008, Jelsoft Enterprises Ltd.