Daily Workouts: Sept 12th

Wai Jia: The Kung Fu Forum Kung Fu Training and Health
1

Alright. I figured I’d start this thread in time for the weekend. I had a pretty intense day:

Explosive Box Squat 10 x 2 (60% 1RM/30 sec rest)

Dimmel Deadlift 3 x 15

Pull-throughs 5 x 12

Pull-down Abs 4 x 8

Dragon Flags 4 x 6, 4, 5, 4

Standing Calf Raises 3 x 25

Glute-ham Raises 4 x 8

Sled Sprints done at 75% rest 90 second between sets

100m, 100m, 100m (20 yard walk between sprint)
75, 75x2, 75
100x2, 100, 100x2
50, 50x2, 50

400m sprint x 3 (90 seconds rest)

Barrier Jumps (36") x 5

Hurdles x 10 (each leg) x 3 sets (about 150m ea set)

Depth Jumps (36") x 10 x 3

My legs will be hurting tomorrow. Gotta get in shape for boarding season though!

2

i’m still feeling last nights workout, and since i’ll be at the mariner’s game until midnight after work and may not be able to work out before than, i’ll substitute last nights.

like ford’s, it was legs. it was nowhere near as intense or diverse, and no cardio (i got a bit of that in from the hour and a half of class before).

pistols – 5x6
good mornings – 5x10
single-leg calf raises (on stairs) – 50, 45, 45

'tis a simple workout, but everything was done very slowly. particularly in the pistols, i’m trying to build up basic strength so i can start doing them with a little bit of weight added. my thighs are my weak point, and i’m fixing that.

3

How’s that stadium over in Seattle? One of my uncles that was a Green Beret stationed near there used to do that military repelling act in the old Kingdome. :wink:

BTW, good penant race going now. I’m from Boston, so I’m watching you guys close!

4

Anybody else?

5

dunno how safeco field is. it’s supposed to be fan-freaking-tastic. i used to go to Ms games at the kingdome all the time. then the year before they imploded it, i just stopped going. not intentionally, though.

anyhoo, this’ll be my first time at safeco, and i’m looking forward to it, seeing anaheim get spanked, and hotdogs. lots of hotdogs. :smiley:

honestly, i’d rather it be boston, seattle and oakland. there’s much hatred for the yankees in this corner of the country, most of it directed at steinbrenner.

and if seattle doesn’t make it, i’d pull for boston over ny or oaktown.

and for the national league … who cares? :stuck_out_tongue:

6

What’s the “national league”? :confused:

7

The usual morning routine, then
Yesterday afternoon: Jumped rope, did situps, and sparred.

:eek:

8

Ford. Was your uncle in 2/75 Rangers on Ft. Lewis?

9

ford – roundly spanked the yankees – twas good game, and safeco field is gorgeous. even the fake cheese for the nachos was tasty.

today is my usual upper body workout:

cable pushups, 3x15 (up from 12 last time, dunno how)
cable row, 3x15 (also up from 12, and also dunno how)

front deltoid raises, 30 lb. dumbbell 2x6
side cable raises, 2x10
reverse flies, 2x10

biceppies, 3x15 w/ 30 lb. dummy
one-arm skullcrushers, 30 lb. dummy assisted, 3x10
overhead tricep press, 1x30 w/ 30 lb. dummy

shower (needed)

10

Today’s workout:

Deadlifts, starting with sets of 5 and working to a one rep max. I got up to 260 (having a broken foot killed my totals).

Stiff-legged deadlifts - 5 sets of 3, supersetted with shrugs - 5 sets of 8, and calf raises, 5 sets of 8. 130 lbs

Weighted crunches - 3 sets of 8, 45 lbs (plate held against forehead)

Hamstring curls - 3 sets of 5, 130 lbs

Hindu squats - 4 sets of 25

Bootstrappers - 4 sets of 25

Lunges - 4 sets of 20

Crunches - 20

Side crunches - 20

Sit and tucks - 10

side sit and tucks - 10

Butterfly kicks - 25

6 inch crunches - 10

My abs, surprisingly, feel fine. My legs are fried, though.

11

Originally posted by FatherDog
[B]
6 inch crunches - 10

???

12

Originally posted by IronFist
[B]

??? [/B]

Place hands on ground, under ass.

Lift heels six inches off ground.

Do crunches.

13

Saturday’s workout
Warmup–went on a short jog, about 20 minutes.
Knuckle pushups–5X25,20,15,10,5 triset with
Pullups–5X12,10,8,6,4 triset with
Bodyweight squats–5X20

Heavybag–5 rounds of 3 minutes each, mostly hand techniques.

Sunday’s workout–I was at my girlfriend’s house so didn’t have access to any of my equipment, so I…

Warmup–Shadowboxing and light stretching, 10 minutes
Basics practice–all punches, blocks, and kicks, 20 minutes
Kata–did all of the katas I know, took about 30 minutes.

Knuckle pushups–3X20,15,10
Chinups–3X10,8,6
Hindu squats–3X20

14

Rub,

Yeah. Sox blew it this weekend. What else is new…

Tony,

He’s a Green Beret not a Ranger. Dunno where he was over there or his unit because I don’t ask him too much about it. I figure if he wants to tell me stuff, he will. :wink:

15

So I do almost the same daily workout, every day, except it changes everyday in intensity, reps, sets, order, etc. Is that ok?

Wakeup.
Stretch.
Tension set.
1hour workout with medicine ball.
Stretch.

The rest of the day is variable.

:confused:

16

You should eventually change the some of the exercises as well, Yen.

My last two days…

I had an incredible Sunday. I blew away my old squat 1RM by doing 5 reps with it. I hadn’t been eating before working out to really trim down and I just started to again. Man, what a difference.

Sunday: (this includes warm-up sets)

Box Squat 8x5
Goodmornings 7x5

Pull Throughs 5x8

Pull-down Abs 4x8
Dragonflags 4x5,3,3,4

Calf Raises 4x20-30 superset w/
Glute-Ham Raises (natural) 4x8

400m sprints x 4 (90 sec rest)

75m, 75m, 75m (20 yard walk between sprints)
75, 75x2, 75
75x2, 75, 75x2,
75, 75, 75x2
75, 75, 75
-(90 sec rest between sprint sets. sprints done at 75% concentrating on form)

400m jog cooldown
(I felt great after this. I couldn’t beleive my energy levels)

Monday:

Floor Press 8x5

Skull Crushers 6x10
Pull-ups 5xfail (I maxed at 13 which is weird since I was doing sets of 25 a couple weeks ago)

Face Pulls 3x8

Shrugs (strip set) 3x… superset w/
Bicep Curl (strip set) 3x

Miltary Press 3x8 superset w/
Seated DB Cleans 3x8

Swimming 200m warm-up
50m sprints x 5 (20 sec rest between sprints)
100m x 2 (45 sec rest)
200m cool down

That’s it. Been an intense couple days. I was going to do some bodyweight squats, push-ups, kettlebell snatches, and sled pulling today to help recovery, but I was tired and needed my sleep. :wink:

How’s everybody else getting on?

17

Sunday I got up in the morning and did 19 continuous jerks with the 2 x 53 lb. kettlebells. I did my thing where I run across a field, back, do a few pullups, do a few snatches, etc. to get a workout. Then I rack walked the KBs back to my car.

Monday I did the following amount of pushups, some explosively:

5, 10,15,14,10,9,8,7,6,5,4,3,3,4,7 = 100 reps.

I haven’t directly trained my chest in a long time, this really hurts today.

To complete my torture, today (Tuesday) I performed 17 total reps for each side in 15 minutes, in weighted pistols with the 53 lb. kettlebell. This was in bare feet on the floor. I followed that up with 20 figure 8 under the leg passes for my abs.

Ate.

18

Today’s workout

Short on time but got in a quick workout

Incline pushups–16,10,7, only 15 seconds rest between each set
Incline leg raises–25, 22, 17, same rest as above
Hindu squats–one set of 50

And that’s it. Sparred for about 45 minutes tonite.

19

Nice guys. Good job with the pistols, fa-jing. Those figure 8’s never did anything for me. Maybe it’s because I only have a pood’er.

20

Thanks Ford. You prolly would need a heavier weight. I consciously tense my abs as I perform a pass, to keep me stable. I feel it more after other ab work (moderate)- the pistols did the trick for that.

One that Pavel showed us was to swing the 1-pood very rapidly in a circle around the waist, passing it from one hand to the other, passing it around the back, reversing this after a while. Again, your abs will get engaged to stabilize.

What is a seated DB clean? Are you sitting on a bench?