Vashblog

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

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.

2

Mon and Tues

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!

3

Just a couple of questions.[QUOTE=Vash;832609]Glucosamine
…Creatine
Beta Alanine
ZMA
[/QUOTE]What do these do and what is Surge?

[QUOTE=Vash;833915]Goblet Squat (dumbbell held at neck level): 3x8 - 40, 50, 60[/quote]
One db? Held how? These weights are in pounds I hope…! :eek:

Forward Angle Lunges
What’s that?

Alternating-Arm Overhead Dumbbell Press: 3x8 - 40s, 45s, 45s
What’s the ‘s’?

4

[QUOTE=Mr Punch;834606]What do these do and what is Surge?[/quote]

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

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. :wink:

5

1-16

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:

[superset]
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
[/superset]

[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.

6

1-17

warmup, then

Sunsu x 8, Chatan Yara no Sai x 1, various footwork drills.

Very sore today, mainly in chest, triceps, and upper back.

7

1-18

Same as yestrday. Will back off on weights for overhead press seemed to irritate nerve in my upper back.

8

Thanks for the answers…

What’s that seisan stepping you seem to do a lot of?

9

[QUOTE=Mr Punch;835195]Thanks for the answers…

What’s that seisan stepping you seem to do a lot of?[/QUOTE]

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.

10

1:19

warmup, then

[superset]
Goblet Squat: 5x5 - 40, 50, 60, 60, 65
Angled GLute-Ham Raise: 5x5 - BW
[/superset]

[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).

11

1:21

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.

12

Gar, and 1:28

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.

13

1:29

No workout; spent 4 hours on the road for a 2 hour meeting in the morning, then worked all night.

14

Muscle Up - 1:30 !

warmup, then

[superset]
Goblet Squat: 5x5 - 45, 55, 65, 65, 75
Angled Glute-Ham Raise: 5x5 - BW
[/superset]

[triple set]
Chins (Neutral Grip): 10x5 - On last set of five, I did four normal chins, then finished with one Muscle-Up. (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

==========

15

1:31

just a warm-up - slept let, pressed for time.

16

2:1

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.

17

2:5

No workout yesterday; jury duty evidence thingy.

Today, warmup, then Sunsu x 9. More jury duty goodness.

18

Last week

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.

19

2:19

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

20

2:20

warm-up, then

[superset]
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
[/superset]

[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