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Wai Jia: The Kung Fu Forum Kung Fu Training and Health
21

oops
english
just got back from workout #2

Warm Up
Just stuck the elliptical crosstrainer on 19 and went easy for 10 minutes.
Last 3 minutes left it at 15.
Kept up a good clip, just wanted to work up a sweat.
Boy did i.
My heart rate topped out at just over 180.

Workout
Today’s protocol:
3 sets, 8 reps
90 seconds rest after squats, 60s rest everything else
goal weight 72% 1RM

Barbell Squat
185, 185, 185
Felt pretty good, my form got better as the sets went on
didn’t rest after first set

Reverse Crunch
swiss ball, incline bench
three sets went pretty easy- did it more knees bent this time, felt a lil different.

Dumbell Deadlift
95lbs, 95lbs, 95lbs
Easier than last time. My heart wasn’t about to explode. First set or 2 legs were kinda narrow. Tried to widen the stance a little bit for the last one. Could probly do more next time.

Swissball crunch
25lb plate, 25lb plate, 25lb plate
kinda had to play with the exercise a little bit to keep it burning. Next time i think i want to do the twisting chair instead.

Standing calf raise
135, 155, 175
175 felt pretty solid. Definitely feel stronger.

Took some Armageddon (one of those Nitric Oxide supplements) before the workout. Felt stronger eventhough I really hadn’t eaten much. Sweat like crazy.

Didn’t finish with any cardio, figured the muay thai earlier was enough. Might do some tomorrow. Saturday will be 3+ hours of cardio; so not that huge a deal.

Maybe it was the Armageddon or the other supplements I been takin, but I felt friggin swole after the gym.

Tonight i get to sleep as much as I want :smiley:

22

LOL i know the feeling about the blisters on the feet :smiley: its the worst bit of coming back from time off hahaha

i’ve spent enough time doing padwork on rough carpet too, sucks kicking if your feet aint toughened up…

23

Yeah, I couldn’t turn into any punches or get my hips over on any kicks.
We were throwing lead horizontal elbows and eventhough the lead hook’s my specialty punch, it was hurting to much to get the pivot… either i could pivot and my upper would fall apart, or the upper would be okay and i wouldn’t be pivoting. hurt too much to do both. need to wear socks next time. hehe

24

[QUOTE=Pork Chop;789792]i’m a computer security guy with a government clearance.
[/QUOTE]

I never knew that. I am a web guy, but my original intent was to get into security. Still thinkin about transferring to our security group eventually. What do you do?

25

[QUOTE=SevenStar;790034]I never knew that. I am a web guy, but my original intent was to get into security. Still thinkin about transferring to our security group eventually. What do you do?[/QUOTE]

I could tell you, but I’d have to kill you. :stuck_out_tongue:

used to work for the government on fort meade, now i work in fort worth on the f35.

26

Today was a laaaazy day.
It’s the closest I could get to an actual rest day, because i was behind on my schedule. It’s my 4th day straight, I already pulled 2 two-a-days this week, and saturday is going to be a huge day as well (may do 3 workouts: weights, kickboxing, eisa).

See I’m leaving for El Paso thursday evening so I’d like to finish up Big Boy Basics before I go and come back to a fresh start on Anti-BodyBuilding Hypertrophy.

Also, I kinda over did it yesterday on the supplements so i wanted to go a bit easier today too- had a bit of a cheat day with Arby’s corned beef reuben and a couple pepperjack roast beef sandwiches (not all in 1 sitting of course).

No warm up to speak of.
Like I said, kinda taking it easy today.

Workout
Today’s goal was 72% 1RM.
3 sets of 8 reps
90seconds rest between sets

Incline dumbell press
65s, 65s, 65s
pretty easy peasy, last set a lil tough, not bad.

dumbell row
65 each arm, 65 each arm, 65 each arm
No rest between arms. Again, pretty easy

barbell curl
EZ curl + 50 (25ea side), EZ +50, EZ + 50
Easier than last week, only the final rep was hard at the end of the third set.

tricep pressdown
12 plates, 13 plates, 14 plates
Super easy. Switched to the v-shaped grip (from a slanted wide bar) and it felt a little harder. I don’t feel this exercise doin much. May have to switch to skull crushers or something.

Afterwards I dropped by Walmart to pick up some new headphones. On Thursday I broke my gym headphones - the ear was acting funky so i tried to readjust it and it snapped in the middle of the headband, it was weird. I go through a lot of headphones.

Came home and just missed a call from my okinawan friend kazu.
She wants to go karaoke tomorrow.
She made a big deal of only inviting 3 of my other good okinawan friends, eventhough she also knows the folks that screwed me over.
Have a feeling it’s a setup, coz I made a comment on my Japanese blog about droppin some fake friends and she read it.
If it is, I’ll just leave some money with someone, and excuse myself to go “to the restroom”- then take off.

Otherwise, a nice lazy day, watched Apokalypto- killer movie.
Also found out I lucked out on Netflix and 300 is on it’s way!
Should hit the hay early so I can hit the gym early.
Goin back on the diet pills & noxplod tomorrow.

27

arrrrrggghhhh

just when things were goin good

last night i couldn’t sleep
laid down at 11 and by 2:30 i was driving myself nuts
called an old friend
around 4 i finally started gettin tired
still took me till at least 5 to conk out
i dunno what happened, my caffeine stopped before 6pm.
shoulda pushed it harder in the gym yesterday.

woke up this morning at 12:15.
Have to be somewhere by 2 and it takes almost an hour to get there.
gym is about 30 min round trip.
even if i was on the road from the second i regained consciousness i couldn’t a made it.
just frustrating.
i wish my 24 hour fitness was actually, you know 24 hours…

gonna finish up my lunch here in a few, grab a shower and head out to eisa.
if i have any sort of time afterwards i hope i can slip into the gym.

28

dude, sounds like you might need a sleep aid, short term, to get back in cycle.

after my shoulder surgery, I was having a hard time sleeping regularly because I’d been on heavy meds for a week and had slept for like 4 hour intervals for 5 days.

the doc gave me some ambien and it worked but then I rebounded off of that.

i still have problems sometimes and used to take Tylenol PM but stopped because I didn’t want to load up on the acetominophen. So, I will sometimes take 2 of the sleep aid w/o pain reliever…which is the same thing as taking two benadryl.

works fairly well and I can usually stop after 2-3 days and get back into a regular sort of sleep pattern.

29

That’s the thing though, I loaded up on melatonin and ZMA and still had a hard time.
I think it was the soda I had around 5.
I bought a case of simpson’s buzz cola from one of the quickee mart 7-11s a while back and i just didn’t feel like having more water with dinner.
bad move.

anyway, i managed to make it to the gym after 3 hours of eisa!
WOOT! :smiley: :smiley: :smiley:

Didn’t need a warm up- 3 hours of eisa was good enough.

Workout
3 reps 8 sets
55seconds rest
80% 1RM goal weight

lunges
185, 185, 185, 185, 185, 185, 185, 185
that’s each leg, no rests between legs
pretty darn easy but my hiney got sore.

leg curls
170, 170, 170, 170, 170, 170, 170, 170
each set was pretty tough, felt about right.

reverse crunch
used 10lb rubber medball for all 8 sets
little harder to hold onto but definitely felt like it was working my abs real good

seated calf raise
135, 135, 135, 135, 145, 145, 160, 160
135 felt too easy, tried to jump to 170 and couldn’t move it, dropped back down to 145 - which was still pretty easy, went back up to 160 - which was pretty hard.

didn’t need no cardio after 3 hours of eisa either.

Used armageddon pre-workout, one of those nitric oxide supps, and it worked real well. I was literally dancing half my first exercise.

Tomorrow i want to do some swimming and clean my apartment.
Going to try out the karaoke with the friends tonight.
If it gets ugly i’ll just leave.

upgraded my 24hr fitness membership today so now i can just workout whenever. The gym i was registered to isn’t actually 24hours, so now i can just go to one that is.

30

Saturday night was out at karaoke and bars till 5 in the morning.
Wasn’t drinking though.

Sunday i chilled in bed all day.
Watched 300 and ordered food (coz i’m a lazy bum).

Monday
hit the gym

Warmup
elliptical crosstrainer
45s - seconds relaxed
9m15s - sprint 15s, active rest 90s
3m - cool down
Heart rate got real high even if calories didn’t.
due to bad food and limited suppz was really feeling it afterward.

Workout
80 1RM Goal weight
8 sets 3 reps
50s rest between sets

BBell Bench Press
185, 185, 185, 175, 175, 175, 175, 175
My left shoulder really started bugging me. I didn’t want to get stuck at the bottom.

Seated Row
170, 170, 170, 170, 180, 180, 180, 180
180 was heavy, but pretty decent.

Pull Up
7, 7, 7, 7, 8, 8, 8, 8
By this point I was absolutely exhausted. No energy whatsoever, felt weak.

Dumbell Military Press
50, 50, 50, 50, 50, 50, 50, 50
My shoulder was bugging me and I was burnt so I tried not to push it too hard

Cardio
20 min on the treadmill.
I was tired on the cardio, but it seemed just as hard to walk as it did to jog, so I jogged over half of it. I don’t know if that makes any sense. Got almost a mile and a half and burned almost 150cal.

Not my best workout, but not every workout can be huge gains.
I’m just hoping my shoulder’s not something serious- eventhough it’s been going on over a week now. Food and suppz can make a difference. EDIT: I think it may have also been the 50s rest- it just wasn’t enough time. I was stumbling like a zombie into each set, able to perform but not getting stronger like I usually do as sets progress in an exercise.

31

Made it through an hour of kickboxing and felt like i could go another hour afterwards.
Weird thing is on the way home i started getting ridiculously sleepy.
Gonna hit the gym later tonight for more weights.
Hope if I hit some NOX beforehand I can get some strength back.

32

busy evening
after thai took a nap for an hour
my buddy called
he just came back from okinawa last night at 2am
wanted to meet at main event

went up there early and was hitting the punching machine for 30~45 min.
Got over a 900 with my hook, but couldn’t score over maybe 860 with either cross.
My right cross was actually a lil stronger than my left- which kinda stinks; i’d always thought the left was naturally stronger.

my buddies finally showed up and we bowled for 2 hours.

Went home took some NoXplod, got changed and went to work out.

No warm up coz I’d already done a lot today.

Workout
Goal weight was 74% 1RM
3 sets of 8 reps.

Bbell Back Squat
90s rest between sets
205, 205, 205
Mighta hurt my back on last set. Started gettin sore after that.

Reverse Crunch
60s rest between sets
soft med ball, soft, soft
was kinda hard

Dumbell Deadlift
60s rest between sets
100lb dumbells, 100s, 100s
Was almost easy. Got a bit outta breath. Good workout eventho my back was starting to cramp up.

Twisting crunch
60s rest between sets
90, 110, 130
not too hard; pretty easy but felt pukey

Standing calf raise
45s rest between sets
175, 175, 175
Back sore

Hobbled out to my car, back pretty sore.
Not sure if it’s messed up or not, might just be sore coz the bowling was pretty back intensive too.

33

Back is still real stiff.
Not goin to muay thai today.
gonna go home and take a nap after work, maybe grab some food.
might try to hit the gym later if my back’s okay.
have a lot to do to get ready for my trip tomorrow.

34

Throwing up, don’t want to go to the gym.
back is just sore not serious.
still need to prepare for my trip.

35

Trip was fun, didn’t get to hit the gyms beforehand.
Trained an hour or two each day on my trip (fri, sat, sun, mon).
Came back monday night.
Couldn’t sleep until almost 6am this morning.
Just chilled all day today (Tuesday).
Get back on the program tomorrow.
Just wanted to recharge a bit.

36

got back from the gym around 9
did muay thai padwork class and did the submission wrestling class.
submission wrestling class killed me, i just wasn’t used to moving that way.
it was fun though and i don’t hate the ground like i used to.

going to the gym in a little bit to re-do my final week of BBB from last workout to first.
next week i’ll kick off Anti-Body-Building-Hypertrophy.

37

lifted weights

no warm up

workout
80% 1RM
8 reps, 3 sets
50s rest between sets

lunges
185, 185, 185, 185, 185, 185, 185, 185
knee kinda hurt. got this feeling in my hip that i sometimes get on lunges- almost like a hernia, only lasted one set though. otherwise, it was tough, but do-able.

hamstring curls
170, 170, 170, 170, 170, 170, 170, 170
tough but doable

reverse crunches
10lb medball, 10, 10, 10, 10, 10, 10, 10
pretty easy

seated calf raise
160, 160, 160, 160, 160, 160, 160, 160
really tough, but got it done

finished up with a form and some kung fu drills in the aerobics room, mighta been 5 or 10 minutes. Was sweating like crazy from the NO stuff.

man it’s late, shoulda been asleep an hour ago.

38

Muay thai pad class today after work.
Afterwards I watched the sparring class but didn’t partake.
it relit my fire for wanting to play though.
think i’ll start sparring again tuesdays.
i’m cool with going muay thai fulltime as long as i’m still lifting.
lifting is the priority though so i gotta make sure i make it into the gym every chance i get.

39

Drank some of that NO stuff, took a nap for an hour or so, woke up and went to the gym.

Workout
74% 1RM goal weight
3 sets 8 reps
90s rest between sets

Incline dumbell bench
70, 70, 50
Last set, I went for 70, and my left shoulder locked at the bottom. Dunno if I leaned out of position, throwing it out of joint, trying to cheat to get it up. not sure what happened. the weight wouldn’t move. It wasn’t heavy, i held it up there for like 30 seconds, my arm just couldn’t extend. Ticked off, i tossed the weights back on the rack, took a little breather and tried the same thing with 65lbs. Same thing happened. Grabbed the 50s and blasted out 8 as fast as possible. my left shoulder has been feeling weird for a little while and it did this the other week on dumbell military press. hope it’s not injured.

dumbell row
70, 70, 70
ripped these out fast. pretty easy

barbell curl
Ez curl plus 25lbs each side, EZ + 25, EZ + 25
Last rep ugly but i did it.

tricep extension
12 plates, 13 plates, 14
Used small v-grip. Just feels too easy. Probably substitute the exercise once I get to ABBH.

Cardio
Think I did about 20 or 30 minutes of kung fu stuff, including some joint mobility stuff.

Came home to find out I lost 5 pounds. Might’ve lost some muscle, but it’s nice to notice a difference. Just hope my shoulder isn’t something serious.

40

Friday was a waste.
Couldn’t sleep till after 3 am.
Woke up like 11:30.
Went to work, had to work till 6:30 just to make up hours.
Didn’t make up enough.
Got out of work and was sore as heck.
Went to bed around 10:40pm.

Woke up at 3:30am saturday.
Was starving so I went to denny’s around 5.
Got home from denny’s by 6 and went back to bed for a little while.

Woke up at almost 12pm.
Missed kickboxing.
Couldn’t get out of bed till 1.

went to eisa, 4 hour practice.
Almost fell out the final hour- got dizzy and disoriented working out outside.
ate some salt, drank some water, finished practice.
Afterwards, ate a few sandwich appetizers and went to the gym.

Workout
3 sets 8 reps
74% 1RM
50s rest between sets

Front squat
135, 135, 135
Had a hard time with the grip the first set; so actually paused for a few seconds midway through.
Next 2 sets went much easier.
Was pretty tired, probably could’ve done more, but was definitely feeling it.

Reverse crunch
8lb soft medicine ball, 8, 8
pretty easy

Deadlift
225, 225, 225
Dumbell deadlift was getting on my nerves.
This was much harder on the grip.
225 for 8 reps is no joke, I think even when i was maxing out at 405, 225 wasn’t easy for 10 times.
Rough on the grip; otherwise not bad; just tired so i was feeling it.

Crunch machine
80, 100, 120
easy. i don’t like this machine. supposed to be abwheel but gym ain’t got one and i don’t want to make it up at home.

standing calf raise
195, 195, 195
Not too bad but somewhat of a challenge.

Took just under 30min to finish the workout.

Looking at my supplement intake this week, I think having a good protein supplement makes a huge difference, as does the AMP, Joint Juice (or other Glucosamine supp) and the ZMA. Probably need to invest a little to make sure those bases are covered so I can minimize soreness.