Work is crazy, so I am finding it hard to keep up with the posts.
I did work out Wednesday, Thursday and Friday last week.
Wednesday I did a weight workout. For the life of me I can't remember which one. Then I did 625 jumping jacks, then all my forms from KiCho to Kumgang.
Thursday I did another shoulder workout, followed by 20 minutes on the elliptical. Can't remember distance or which one I even did... The weight workout was pretty good though.
- Swiss Ball alternating Shoulder Press - 25 pound dumbbells - Sit on ball - weights at shoulders, press right arm up, then down, then left arm. 6 reps each arm.
- Dumbbell Shrug - 25 pound dumbbell - stand, arms hanging down. Shrug shoulders, trying to life shoulders to ears. 8 reps.
- Lying Swiss ball row to external rotation - 8 pound dumbbells - lay on ball chest down - ball at waist. Keep back up - weights hanging in front, palms facing body. Row them up then hing elbows and rotate the weights up till they are ear height and palms face floor. 10 Reps
- Javorek Complex - 6 reps of each
- 25 pound dumbbells - stand - weights at sides, palms in - keeps arms straight and just raise them in front of you, palms facing each other, until head high.
- 8 pound dumbbell - same start position - this time raise arms out, head high - till you make a cross
- 8 pound dumbbell - bend over at waist - back straight - same thing - do 'fly' - till arms are even with back
- 25 pound dumbbells - stand straight - arms in front, palms facing body at thighs. Pull up until weights are under chin
- 25 pound dumbbells - stand straight - arms hanging at sides, palms facing each other. curl them up to shoulder and press overhead, keeping palms facing each other.
Repeat all for a total of 3 times.
Beginner class on Thursday night we did standard warmups, then taught them to roll. It was a struggle because most of the kids want to do a somersault, and we try and teach them to tuck, they stop mid stream. Some of the adults were in the same boat. But I think we got it in the end. It was roll, then did roll, and turn facing attacker. Then turn facing attacker and do a snap kick.
Advanced class - Made them do 5 of every kick/punch/block - all on their own. Working on speed. Then we did forms. Everyone did Pal Gwe 4. On their own count. Since we only had 2 brown and 2 red at class, we all did Pal Gwe 6 together so we could teach Brown Belts. Then had Browns continue with 6 while I took Reds to do Pal Gwe 7. They are getting there. Not too bad. Like everything else, just need to practice it. After that we did something similar with rolls. Rolled over left and right side. Rolled and faced attacker with multiple kicks. Then put a big target on the ground and worked on jumping over it and rolling. Jumping over and rotate in air to kick attacker. Jumping over on left foot landing on right foot. Then finished with jumping over and doing 360 roundhouse. Lots of turning and back kicks, spinning kicks, etc. Nice class - I led forms and Anthony led the rolls and rest of class.
Friday
Best weight work I have had lately.
- Goblet squat - 25 pound kettlebell. Stand up, elbows toward ground - 5 reps
- Chinups - 5 reps. (Last 2 sets I could only get about 3.5 out of myself - but considering on 1/1 when I started I could only do about 2, I'll take it.)
Repeat a total of 4 times (roughly 5 minutes)
- Push Press - 25 pound dumbbell - arms at shoulders, palms in, squat down about 5 inches - then up and press weights overhead - 5 reps
- Single arm dumbbell row - 25 pound dumbbell - left knee and arm on bench, right arm has dumbbell - standard row - squeeze shoulders - 5 reps, switch arms, 5 other arm
Repeat a total of 4 times (roughly 5 minutes)
- Alternating dumbbell bench press - 25 pound dumbbells - bench press - just press 1 arm at a time, alternate arms (right, then left) 5 reps
- Jump Squat - squat, arms behind you - explode up bring arms over head. Land softly and immediately into another squat - 5 reps
Repeat a total of 4 times (roughly 5 minutes)
Then I did 20 minutes on elliptical, Strength - 1.26 miles - was whipped after the weight work.
Then did all forms - high to low. Was totally cashed, and had a hard time staying loose with my arms cause they were so tired.
Saturday
Weigh in day - 154.6 Not too bad!
No workout yet today. We will see what later brigs though.
Saturday, February 12, 2011
Tuesday, February 8, 2011
Morning to Night
Can't seem to get up in the morning to workout, so, at least for the past 2 days, I have been working out at night.
Monday night, I did a quick weight workout from 2006 Men's Health. A shoulder workout. I have weak shoulders and constantly bending over a laptop doesn't help!
- Alternating Shoulder Press - 20 pound dumbbells - hold at ears, palms in - press one arm up, back down, other arm - 10 reps each arm
- Dumbbell upright row - 20 pound dumbbell - stand straight up, let arms hang in front, palms facing body. Pull them up, squeeze shoulder blades - 10 reps
- Standing Scaption - 10 pound dumbbell - stand up straight, arms at sides, palms facing body, raise arms 45 degrees until weights are about eye level - 10 and 2 o'clock, arms straight - 12 reps
- Incline row to external rotation - 10 pound dumbbell - incline bench, chest on it - arms hanging down palms toward body, pull straight up, then hinge elbow and rotate up so dumbbells are at your ears, palms facing the floor - 12 reps
Do all exercises, then repeat again.
Then I went upstairs and did 625 jumping jacks, followed by all of my forms from low to high, followed by 2 of each block, each arm. After each block I did a series of different techniques. Mostly hand, but a few feet thrown in. Focused on those techniques I don;t normally do, trying something new. Finding a new favorite.
Tuesday morning couldn't get out of bed.....Did a quick 15 minute workout from Men's Health, March, 2011 page 44.
- Decline pushup - toes on a bench - normal push ups - 10 reps
- Bulgarian goblet split squat - 12 pound dumbbell - held by the ball with both arms in front. Front fighting stance with back leg on the bench, squat down until knee almost touches, then back up - 10 reps, switch legs and repeat
- Dumbbell row - 25 pound dumbbell - bend over, knees bent, back straight, arms in front, palms toward body - row up and keep arms away from chest - 10 reps
- Exercise ball rollout - on knees, wrists on medicine, hands together - roll out into almost a plank position - then roll back - 10 reps
Repeat cycle 4 times, no rest
Then I did 20 minutes on the elliptical, did cardio this time though. Totally different workout, high then low, not quite interval, but close. 1.3 miles
Then just did Koryo and Kumgang forms.
Tomorrow I want to get up early and workout. But we will see what happens.
Monday night, I did a quick weight workout from 2006 Men's Health. A shoulder workout. I have weak shoulders and constantly bending over a laptop doesn't help!
- Alternating Shoulder Press - 20 pound dumbbells - hold at ears, palms in - press one arm up, back down, other arm - 10 reps each arm
- Dumbbell upright row - 20 pound dumbbell - stand straight up, let arms hang in front, palms facing body. Pull them up, squeeze shoulder blades - 10 reps
- Standing Scaption - 10 pound dumbbell - stand up straight, arms at sides, palms facing body, raise arms 45 degrees until weights are about eye level - 10 and 2 o'clock, arms straight - 12 reps
- Incline row to external rotation - 10 pound dumbbell - incline bench, chest on it - arms hanging down palms toward body, pull straight up, then hinge elbow and rotate up so dumbbells are at your ears, palms facing the floor - 12 reps
Do all exercises, then repeat again.
Then I went upstairs and did 625 jumping jacks, followed by all of my forms from low to high, followed by 2 of each block, each arm. After each block I did a series of different techniques. Mostly hand, but a few feet thrown in. Focused on those techniques I don;t normally do, trying something new. Finding a new favorite.
Tuesday morning couldn't get out of bed.....Did a quick 15 minute workout from Men's Health, March, 2011 page 44.
- Decline pushup - toes on a bench - normal push ups - 10 reps
- Bulgarian goblet split squat - 12 pound dumbbell - held by the ball with both arms in front. Front fighting stance with back leg on the bench, squat down until knee almost touches, then back up - 10 reps, switch legs and repeat
- Dumbbell row - 25 pound dumbbell - bend over, knees bent, back straight, arms in front, palms toward body - row up and keep arms away from chest - 10 reps
- Exercise ball rollout - on knees, wrists on medicine, hands together - roll out into almost a plank position - then roll back - 10 reps
Repeat cycle 4 times, no rest
Then I did 20 minutes on the elliptical, did cardio this time though. Totally different workout, high then low, not quite interval, but close. 1.3 miles
Then just did Koryo and Kumgang forms.
Tomorrow I want to get up early and workout. But we will see what happens.
Monday, February 7, 2011
Super Sunday Workout
Okay, the workout wasn't super, but it wasn't all that bad either.
Started with weight work. Just a little.
- Dumbbell stepup - 20 pound dumbbells - one leg on bench, step up with the other leg, don't touch the bench, just up, then back down. 8 reps, other leg, repeat
- Chest Supported Incline Row - 20 pound dumbbells - incline bench - sit with chest on incline, arms hanging to sides palms in, then pull them up, squeezing shoulders. 12 reps
Rest 30 seconds, repeat both exercises, then do it 1 more time.
- Dumbbell Curl - 20 pounds - palms facing out, curls - 10 reps
- Lying Dumbbell triceps extension - 10 pound dumbbells - lay on bench, arms straight up palms in, hinge the elbow, bending until the dumbbells are at your ears, then back to starting position. Keep elbows still, just hinge them - 12 reps.
No rest - do two sets of them.
Then I went on the elliptical, 20 minutes, strength, 1.5 miles. Was VERY happy with that.
Then I did all my forms, went from highest to lowest this time.
All in all a very good workout day. Of course, I followed that up 7 layer bean dip, wings and pizza during the game, and beer throughout. So when I woke up on Monday, there was NO WAY I was gonna get a workout in at 5am!!!!
Got the kids ready for bed, so may head down now and see what I can get accomplished.
Started with weight work. Just a little.
- Dumbbell stepup - 20 pound dumbbells - one leg on bench, step up with the other leg, don't touch the bench, just up, then back down. 8 reps, other leg, repeat
- Chest Supported Incline Row - 20 pound dumbbells - incline bench - sit with chest on incline, arms hanging to sides palms in, then pull them up, squeezing shoulders. 12 reps
Rest 30 seconds, repeat both exercises, then do it 1 more time.
- Dumbbell Curl - 20 pounds - palms facing out, curls - 10 reps
- Lying Dumbbell triceps extension - 10 pound dumbbells - lay on bench, arms straight up palms in, hinge the elbow, bending until the dumbbells are at your ears, then back to starting position. Keep elbows still, just hinge them - 12 reps.
No rest - do two sets of them.
Then I went on the elliptical, 20 minutes, strength, 1.5 miles. Was VERY happy with that.
Then I did all my forms, went from highest to lowest this time.
All in all a very good workout day. Of course, I followed that up 7 layer bean dip, wings and pizza during the game, and beer throughout. So when I woke up on Monday, there was NO WAY I was gonna get a workout in at 5am!!!!
Got the kids ready for bed, so may head down now and see what I can get accomplished.
Saturday, February 5, 2011
Another month starts
Weight was pretty good today - 154.8 - Not too bad considering my birthday was last week and had dessert every night. This week with the Superbowl won't be much better with pizza wings and beer.
Went up to 625 jumping jacks. Well, I think it was 625. I lost count several times. I need to keep pennies or something in my hand to know how many I have done. After that I did 6 of each kick, singles/doubles/triples - switching after every 6 (6 single snaps one leg, then the other, switch, doubles, other leg doubles, etc.) Rear leg/front/spinning. Then did 6 punches for everything, including double punches, leading with each arm. 6 of each block. Then finished up with all my forms. Had to hurry through the forms though. I had to get done and shower so we could get to basketball.
I only stopped a couple times during kicks. My legs were killing me. And really tired.
All in all, a great start tot he week.
Went up to 625 jumping jacks. Well, I think it was 625. I lost count several times. I need to keep pennies or something in my hand to know how many I have done. After that I did 6 of each kick, singles/doubles/triples - switching after every 6 (6 single snaps one leg, then the other, switch, doubles, other leg doubles, etc.) Rear leg/front/spinning. Then did 6 punches for everything, including double punches, leading with each arm. 6 of each block. Then finished up with all my forms. Had to hurry through the forms though. I had to get done and shower so we could get to basketball.
I only stopped a couple times during kicks. My legs were killing me. And really tired.
All in all, a great start tot he week.
Friday was a good day
Well, I didn't do forms Thursday night. BUT - no 6:30 am meetings, no 7am meetings, kids didn't have school, so we didn't set an alarm! Woke up late, came down ate, then decided to workout. Amazing what food and extra sleep can do. I did simple little weight workout
- 25 pound dumbbells - lunge forward with right leg and squat, 8 reps, then switch legs, do with left leg
rest 1 minute then single arm shoulder press with 25 pound dumbbell. left had at waist, right had with dumbbell - hold at shoulder level - palm forward and press it up overhead. 12 reps, change arms.
Rest 1 minute, repeat the set, 2 more times
- Romanian dead lift - 25 pound dumbbell - stand and lean over keep back straight, lift back up - 10 reps
no rest - then 25 pound kettlebell - Swings - stand up straight with kettlebell at eye level, swing down between legs, then back up to starting position - 20 reps
Repeat 1 more time.
Then I go on the elliptical, 20 minutes, strength - 1.46 miles. Felt good.
Then I did all my forms with normal cadence/rhythm, KiCho 1 to Kumgang. Felt great.
Then I started my day.
- 25 pound dumbbells - lunge forward with right leg and squat, 8 reps, then switch legs, do with left leg
rest 1 minute then single arm shoulder press with 25 pound dumbbell. left had at waist, right had with dumbbell - hold at shoulder level - palm forward and press it up overhead. 12 reps, change arms.
Rest 1 minute, repeat the set, 2 more times
- Romanian dead lift - 25 pound dumbbell - stand and lean over keep back straight, lift back up - 10 reps
no rest - then 25 pound kettlebell - Swings - stand up straight with kettlebell at eye level, swing down between legs, then back up to starting position - 20 reps
Repeat 1 more time.
Then I go on the elliptical, 20 minutes, strength - 1.46 miles. Felt good.
Then I did all my forms with normal cadence/rhythm, KiCho 1 to Kumgang. Felt great.
Then I started my day.
Thursday, February 3, 2011
Snow Snow and more Snow
No forms on Tuesday night.....
Wednesday
Did a workout. 20 minutes on the elliptical, Strength, 1.35 miles. Was very happy with that. Then I did a different Men's Health Workout - no weights this time. Needed to save my strength for the snow!
5 Exercises. Do exercise 1 for 30 seconds, rest 30 seconds, then move on to next exercise
- Korean style Push ups
- Lunge forward with right leg, then backward with right leg
- Plank reach - so plank position - hands on towels, slide one arm forward as far as possible, pull it back, then other arm
- Lunge forward with left leg, then backward with left leg
- Squat down, explode up and jump as high as you can - keep arms in for blocking
I did Kumgang and Koryo forms, then had to eat and get cracking on the snow!
Went out 4 times to use the snowblower. Still hard work as snow was over the top! And the fact that my drive train doesn't work - I got one heck of an arm workout - 4 X 30 minutes a piece.
Thursday
Today I did 600 jumping jacks followed by:
2 of all my kicks (single, double, triple, front, rear, spinning reverse)
2 of all punches (singles, doubles starting with each arm)
2 of all blocks (with 2-10 techniques after each block, whatever came to mind.)
No class tonight, which is a bummer, so I will do all my forms (hopefully!!!)
Wednesday
Did a workout. 20 minutes on the elliptical, Strength, 1.35 miles. Was very happy with that. Then I did a different Men's Health Workout - no weights this time. Needed to save my strength for the snow!
5 Exercises. Do exercise 1 for 30 seconds, rest 30 seconds, then move on to next exercise
- Korean style Push ups
- Lunge forward with right leg, then backward with right leg
- Plank reach - so plank position - hands on towels, slide one arm forward as far as possible, pull it back, then other arm
- Lunge forward with left leg, then backward with left leg
- Squat down, explode up and jump as high as you can - keep arms in for blocking
I did Kumgang and Koryo forms, then had to eat and get cracking on the snow!
Went out 4 times to use the snowblower. Still hard work as snow was over the top! And the fact that my drive train doesn't work - I got one heck of an arm workout - 4 X 30 minutes a piece.
Thursday
Today I did 600 jumping jacks followed by:
2 of all my kicks (single, double, triple, front, rear, spinning reverse)
2 of all punches (singles, doubles starting with each arm)
2 of all blocks (with 2-10 techniques after each block, whatever came to mind.)
No class tonight, which is a bummer, so I will do all my forms (hopefully!!!)
Tuesday, February 1, 2011
Tuesday - got a workout in!!!
Worked out early, before all the mayhem ensued! Did 20 minutes on the elliptical, Strength, 1.33 miles. Was pretty happy with that. Then did a small weight workout:
- Dumbbell chest press - bench press with 25 pound dumbbells. 8 reps
- Dumbbell bent over rows - 25 pound dumbbells - one armed rows - 12 reps each arm
1 set of each, rest a minute, repeat 2 more times for 3 sets total
- Dumbbell Incline press - 25 pound dumbbells - 5 reps
- Dumbbell Squat - 25 pound dumbbells - 15 reps
1 set of each, no rest, repeat.
Then I did all my punches. My arms felt like total logs after lifting. They didn't cramp, but it was hard to stay loose and snap out each punch.
Did 10 with each arm single. Then double punches- 10 starting with right arm, switch, 10 starting with left arm of:
Middle
Up
Down
Inside Middle
Up Cross
Down Cross
Then did 20 high/middle/low and 20 up cross/inside middle/down cross.
I think I stopped probably 3 times to catch my breath and improve my form.
Used the snow blower 3 times so far today, with one more coming before I go to bed. I may try and do forms tonight too, but that is probably pushing it!
- Dumbbell chest press - bench press with 25 pound dumbbells. 8 reps
- Dumbbell bent over rows - 25 pound dumbbells - one armed rows - 12 reps each arm
1 set of each, rest a minute, repeat 2 more times for 3 sets total
- Dumbbell Incline press - 25 pound dumbbells - 5 reps
- Dumbbell Squat - 25 pound dumbbells - 15 reps
1 set of each, no rest, repeat.
Then I did all my punches. My arms felt like total logs after lifting. They didn't cramp, but it was hard to stay loose and snap out each punch.
Did 10 with each arm single. Then double punches- 10 starting with right arm, switch, 10 starting with left arm of:
Middle
Up
Down
Inside Middle
Up Cross
Down Cross
Then did 20 high/middle/low and 20 up cross/inside middle/down cross.
I think I stopped probably 3 times to catch my breath and improve my form.
Used the snow blower 3 times so far today, with one more coming before I go to bed. I may try and do forms tonight too, but that is probably pushing it!
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