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!
Monday, January 31, 2011
Starting the week off right on Monday
May be last workout for a couple of days as I will probably be spending all my time shoveling the 2 feet of snow we are expected to get!!!!
This morning I went straight to elliptical. 20 minutes, Strength, 1.35 miles. Pretty happy with that.
After that I did 15 minute workout from Men's Health, April 2009, page 48.
- Boxer's punch + dumbbell squat. 5 pound dumbbell. at chest height, palms facing each other. Do straight punch, rotate palms down. 16 punches each arm. Then squat down - 16 times. Repeat.
- Push up + prone row. 20 pound dumbbell. Push up position, do a 1 push up, then do a row with right hand, then left hand. Then 2 push ups, 2 rows each hand, up to 4, then back down to 1.
- Jump Squat + curl. 20 pound dumbbell - squat down, explode up and jump, land softly on your feet, then do a standard curl, palms out. Then 2 jumping squats, 2 curls, up to 4, then back down to 1.
Then repeat the Push up row and Jump squat + curl.
Then I did all of my forms, starting highest to lowest. Was totally pooped after that.
All in all, very happy with today from an exercise standpoint.
This morning I went straight to elliptical. 20 minutes, Strength, 1.35 miles. Pretty happy with that.
After that I did 15 minute workout from Men's Health, April 2009, page 48.
- Boxer's punch + dumbbell squat. 5 pound dumbbell. at chest height, palms facing each other. Do straight punch, rotate palms down. 16 punches each arm. Then squat down - 16 times. Repeat.
- Push up + prone row. 20 pound dumbbell. Push up position, do a 1 push up, then do a row with right hand, then left hand. Then 2 push ups, 2 rows each hand, up to 4, then back down to 1.
- Jump Squat + curl. 20 pound dumbbell - squat down, explode up and jump, land softly on your feet, then do a standard curl, palms out. Then 2 jumping squats, 2 curls, up to 4, then back down to 1.
Then repeat the Push up row and Jump squat + curl.
Then I did all of my forms, starting highest to lowest. Was totally pooped after that.
All in all, very happy with today from an exercise standpoint.
Sunday, January 30, 2011
Weekend workouts
I ended up taking Friday off. I had a conference call for work at 10pm Thursday night, didn't get to bed until 11:30. Friday was busy all day, Basketball Practice Friday night then too pooped after that.
Saturday
Basketball games in morning and afternoon. I did end up going down on the elliptical after my coffee and actually awake. Amazing the difference between that at 4:45am first thing!! 20 minutes, Strength - 1.5 miles. That is all I did on Saturday though.
Sunday
Finally, a better workout! Beginning of new week, means 25 more jumping jacks. I did 600. May have done 700. But not really sure. I stopped after 600. But then I couldn't remember if I really did 600 or only 500. So I did another 100 just in case!! Much better when you are testing, because someone else counts for you!! Followed that up with "Body Weight 200" 200 reps of different exercises, that are just your body weight. Squats, push ups, chin ups, lunges, step ups, Swiss ball pikes, etc.
Then I did all my kicks. Couldn't do them all without taking a break, but did them all. Key is F (front leg) B (Back leg) 1 (Single kicks) 2 (Doubles) 3 (Triples) S (Spinning Reverse)
I did 4 of everything: Did all of each kick with one leg, then same kick with other leg.
Stretch Kick (B)
Front Snap (B1,2,3, F1,2,3)
Roundhouse (B1,2,3, F1,2,3)
Side (B1,2,3, F1,2,3,S1)
Hook (B1,2,3, F1,2,3,S1)
Inside Crescent (B1,B - Inside/Outside), F1, F - Inside/Outside)
Outside Crescent (B1, B - Outside/Inside, F1 - F - Outside/Inside, S1)
Axe (Inside, B1, F1)
Axe (Outside, B1, F1, S1)
Scoop (B1, F1)
Jumping Front Snap - Back Leg Lift (so kick with front leg)
Jumping Front Snap - Front Leg Lift (so kick with Back leg - B1, F1)
Scissor Kick - Back Leg Lift (so kick back leg first, then front leg)
Scissor Kick - Front Leg Lift (so kick front leg first, then back leg - B1, F1)
I wanted to do my forms, but I had to go to my sister in laws and help move some furniture. Probably for the best, as I was totally spent. I would like to do it tonight, but will probably watch the Pro Bowl and call it a day!!!!
Saturday
Basketball games in morning and afternoon. I did end up going down on the elliptical after my coffee and actually awake. Amazing the difference between that at 4:45am first thing!! 20 minutes, Strength - 1.5 miles. That is all I did on Saturday though.
Sunday
Finally, a better workout! Beginning of new week, means 25 more jumping jacks. I did 600. May have done 700. But not really sure. I stopped after 600. But then I couldn't remember if I really did 600 or only 500. So I did another 100 just in case!! Much better when you are testing, because someone else counts for you!! Followed that up with "Body Weight 200" 200 reps of different exercises, that are just your body weight. Squats, push ups, chin ups, lunges, step ups, Swiss ball pikes, etc.
Then I did all my kicks. Couldn't do them all without taking a break, but did them all. Key is F (front leg) B (Back leg) 1 (Single kicks) 2 (Doubles) 3 (Triples) S (Spinning Reverse)
I did 4 of everything: Did all of each kick with one leg, then same kick with other leg.
Stretch Kick (B)
Front Snap (B1,2,3, F1,2,3)
Roundhouse (B1,2,3, F1,2,3)
Side (B1,2,3, F1,2,3,S1)
Hook (B1,2,3, F1,2,3,S1)
Inside Crescent (B1,B - Inside/Outside), F1, F - Inside/Outside)
Outside Crescent (B1, B - Outside/Inside, F1 - F - Outside/Inside, S1)
Axe (Inside, B1, F1)
Axe (Outside, B1, F1, S1)
Scoop (B1, F1)
Jumping Front Snap - Back Leg Lift (so kick with front leg)
Jumping Front Snap - Front Leg Lift (so kick with Back leg - B1, F1)
Scissor Kick - Back Leg Lift (so kick back leg first, then front leg)
Scissor Kick - Front Leg Lift (so kick front leg first, then back leg - B1, F1)
I wanted to do my forms, but I had to go to my sister in laws and help move some furniture. Probably for the best, as I was totally spent. I would like to do it tonight, but will probably watch the Pro Bowl and call it a day!!!!
Friday, January 28, 2011
Class
I totally forgot that I was going to demonstrate for the beginner class tonight! If they stick with it, they can break a board and a brick. Of course, I did my arm workout in the morning and I was pretty exhausted!!!
Class was good - Beginner's class - taught them the Side kick, Outside middle block, and up cross punch. After warm ups, put them all on a wall - and practiced the side kick chamber and push and how it is different than roundhouse chamber and snap. Most of them did pretty well. Then we went on to start walking. Showed them proper technique to walk. Walked down and back. Then down again doing down block, back doing up block. Down and back again doing middle punch.
Then I went and broke a board for them. I hadn't broken a board since my 1st Dan test almost a year ago. Felt good slicing through it. Then I went on to break a brick. I have had the bricks in my garage for a couple of years. It was frozen, and felt like it. I have not broken a brick in probably 2.5 years. I didn't hit it solid, caught the outside of my palm.Still broke though. Someone got it on video. Will either post to YouTube or to our School website. I would like to see it. I have never seen myself break a brick. HUGE adrenaline rush.
Advanced class, we worked on several different things. Warm ups, practiced power. Every block, every punch, every kick - break a board. All kicks and punches were double. After warmups we worked on spinning revers kicks. did a few 'regular' then worked on spinning speed - don;t kick - just spin and chamber. Then worked on height - don;t spin fast, just work on balance and lean to get higher. Then put it all together. Was pretty good. Since we still had some time left, we worked on some sparring stuff. Something that we will eventually use with the intermediate class and beginners sparring techniques. But wanted to try it out on the advanced belts first.
Partner up. 1 partner stands still with arm out in middle punch. Other person blocks it and comes in for a strike, or combination of strikes. Gets them used to block and move to side. Also helps with distance, and coming n at an angle. Switch partners. Next drill same - but instead of standing still, keep arm out and just circle (don;t move in, just laterally.) Opponent does the same thing, get used to moving and side stepping, countering and striking. Last drill - arm out, and move at opponent - straight at them. Opponent has to evade - do NOT back up, side step, counter and attack. Worked very well. I wish I could take credit for it, but I saw it on You tube - I can't remember the exact name - I think it was martialarts.tv or something like that.
Then called it a night and went out with one of my students to have a beer to celebrate him getting his red belt (yes, we are both WELL over 21.)
Class was good - Beginner's class - taught them the Side kick, Outside middle block, and up cross punch. After warm ups, put them all on a wall - and practiced the side kick chamber and push and how it is different than roundhouse chamber and snap. Most of them did pretty well. Then we went on to start walking. Showed them proper technique to walk. Walked down and back. Then down again doing down block, back doing up block. Down and back again doing middle punch.
Then I went and broke a board for them. I hadn't broken a board since my 1st Dan test almost a year ago. Felt good slicing through it. Then I went on to break a brick. I have had the bricks in my garage for a couple of years. It was frozen, and felt like it. I have not broken a brick in probably 2.5 years. I didn't hit it solid, caught the outside of my palm.Still broke though. Someone got it on video. Will either post to YouTube or to our School website. I would like to see it. I have never seen myself break a brick. HUGE adrenaline rush.
Advanced class, we worked on several different things. Warm ups, practiced power. Every block, every punch, every kick - break a board. All kicks and punches were double. After warmups we worked on spinning revers kicks. did a few 'regular' then worked on spinning speed - don;t kick - just spin and chamber. Then worked on height - don;t spin fast, just work on balance and lean to get higher. Then put it all together. Was pretty good. Since we still had some time left, we worked on some sparring stuff. Something that we will eventually use with the intermediate class and beginners sparring techniques. But wanted to try it out on the advanced belts first.
Partner up. 1 partner stands still with arm out in middle punch. Other person blocks it and comes in for a strike, or combination of strikes. Gets them used to block and move to side. Also helps with distance, and coming n at an angle. Switch partners. Next drill same - but instead of standing still, keep arm out and just circle (don;t move in, just laterally.) Opponent does the same thing, get used to moving and side stepping, countering and striking. Last drill - arm out, and move at opponent - straight at them. Opponent has to evade - do NOT back up, side step, counter and attack. Worked very well. I wish I could take credit for it, but I saw it on You tube - I can't remember the exact name - I think it was martialarts.tv or something like that.
Then called it a night and went out with one of my students to have a beer to celebrate him getting his red belt (yes, we are both WELL over 21.)
New routine
Since nighttime is not being very nice to me with respect to working out, and I haven't been doing much martial arts, I changed it up this week. Plus the fact that my wife is starting to workout as well, and she gets on the elliptical first......
So - Here is how the week went:
Monday
While my wife was on the elliptical, I moved up on jumping jacks - did 600 and then all my forms. I did a few of them 2-3 times because I wasn't happy with them. I was off balance or just didn't feel right. I think I even missed a step here and there.
Tuesday
15 minute Men's health workout from October 2008, page 66
- Rebound lunge - front fighting stance, go into lunge, hold down position for 4 seconds, push up hard back to starting pushing, keep ding that for 1 minute. Switch legs, do it again
- rebound push up - standard push up position, hold down position for 4 seconds, push back up fast and back down for 4 seconds. 60 seconds
- two point dumbbell row - 20 pound dumbbell - bend at waist, parallel to floor - do controlled rows, both hands at same time - 60 seconds.
Do 3 each exercise, no rest, and repeat for a total of 3 sets.
Then I went on the elliptical for 20 minutes, Strength. Totally whipped! barely made 1.3 miles.
Wednesday
575 Jumping jacks, then did all my kicks (3 singles and 3 doubles), all punches, 10 singles and doubles, all blocks, 2 normal, and 2 with multiple techniques after
Thursday
My wife went on the elliptical, so I did Men's Health 15 minute workout from September 2004, Page 54.
- Squat - 25 pound dumbbells - squats - 12 reps
- Shoulder Press - 20 pound dumbbells - start at shoulder height - palms out - press them up, then back down - 12 reps
Do them in a row, then repeat
- Swiss ball incline triceps extension - 15 pound dumbbells. Back on Swiss ball keep abs tight and legs up, arms straight out even with ears, bend elbows so dumbbells almost rest on ball, then back up - 12 reps
- Swiss ball biceps curl - 25 pound dumbbells - stand back to wall - put ball behind waist. Start with dumbbells at sides, palms in, curl rotating palms toward you. - 12 reps
Do them in a row, repeat 3 times. The third set I went down to 12 pound dumbbells on the triceps.
So - Here is how the week went:
Monday
While my wife was on the elliptical, I moved up on jumping jacks - did 600 and then all my forms. I did a few of them 2-3 times because I wasn't happy with them. I was off balance or just didn't feel right. I think I even missed a step here and there.
Tuesday
15 minute Men's health workout from October 2008, page 66
- Rebound lunge - front fighting stance, go into lunge, hold down position for 4 seconds, push up hard back to starting pushing, keep ding that for 1 minute. Switch legs, do it again
- rebound push up - standard push up position, hold down position for 4 seconds, push back up fast and back down for 4 seconds. 60 seconds
- two point dumbbell row - 20 pound dumbbell - bend at waist, parallel to floor - do controlled rows, both hands at same time - 60 seconds.
Do 3 each exercise, no rest, and repeat for a total of 3 sets.
Then I went on the elliptical for 20 minutes, Strength. Totally whipped! barely made 1.3 miles.
Wednesday
575 Jumping jacks, then did all my kicks (3 singles and 3 doubles), all punches, 10 singles and doubles, all blocks, 2 normal, and 2 with multiple techniques after
Thursday
My wife went on the elliptical, so I did Men's Health 15 minute workout from September 2004, Page 54.
- Squat - 25 pound dumbbells - squats - 12 reps
- Shoulder Press - 20 pound dumbbells - start at shoulder height - palms out - press them up, then back down - 12 reps
Do them in a row, then repeat
- Swiss ball incline triceps extension - 15 pound dumbbells. Back on Swiss ball keep abs tight and legs up, arms straight out even with ears, bend elbows so dumbbells almost rest on ball, then back up - 12 reps
- Swiss ball biceps curl - 25 pound dumbbells - stand back to wall - put ball behind waist. Start with dumbbells at sides, palms in, curl rotating palms toward you. - 12 reps
Do them in a row, repeat 3 times. The third set I went down to 12 pound dumbbells on the triceps.
Setback 2
Thursday morning was fine. Standard 20 minutes on the elliptical, and then did 15 minute workout from November 2008 Men's Health, page 64.
4 sets of:
20 pound dumbbell lunge dead lift combo - lunge forward with right leg, then backward, then back to start. Then pick up right leg, bend forward until back almost parallel and do a dead lift with the dumbbells. Switch legs - 1 rep - do 8
Same dumbbell's - dumbbell push up, dumbbell row - hold dumbbells, do a push up, then row with right arm while balance on left arm, right arm back, another push up, then left arm. That is 1 rep, do 8
Same dumbbells - towel pike - toes o a towel while in push up position. slide feet forward with abs so you make an inverted V, slide back - 8 reps.
Went all down hill from there........
About 4pm started to feel sick. Really bad about time for class. Went to class and turned it over to another instructor.....
I was out of commission Thursday night, all day Friday and all day Saturday...... Weight check in was good on Saturday. But what do you expect everything going out and nothing going in.
4 sets of:
20 pound dumbbell lunge dead lift combo - lunge forward with right leg, then backward, then back to start. Then pick up right leg, bend forward until back almost parallel and do a dead lift with the dumbbells. Switch legs - 1 rep - do 8
Same dumbbell's - dumbbell push up, dumbbell row - hold dumbbells, do a push up, then row with right arm while balance on left arm, right arm back, another push up, then left arm. That is 1 rep, do 8
Same dumbbells - towel pike - toes o a towel while in push up position. slide feet forward with abs so you make an inverted V, slide back - 8 reps.
Went all down hill from there........
About 4pm started to feel sick. Really bad about time for class. Went to class and turned it over to another instructor.....
I was out of commission Thursday night, all day Friday and all day Saturday...... Weight check in was good on Saturday. But what do you expect everything going out and nothing going in.
Wednesday, January 19, 2011
Setback
Not doing very well in my martial arts training this week. Or anything for tat matter.
Monday
Kids didn't have school today, and I didn't have a 7am meeting, so we slept in, so no elliptical. I did end up doing weight work though. Men's health 15 minute workout from May 2008, page 56 - 3 sets of:
- Traveling Lunge - 20 pound dumbbells - let them hang at waist, go into front fighting stance and lunge forward, then basically do a walking drill into lunges - 10 steps each leg
- Push up-position row - 20 pound dumbbells - get in push up position - balance on one hand, do 6 rows with the other arm, then switch
- Traveling shoulder press - 20 pound dumbbells - start at shoulder - one foot forward and press them overhead, lower as you bring the other foot up. Then forward with the same foot you just brought up and push up, bring the rear foot up. 10 reps each leg
- Dumbbell squat thrust - 20 pound dumbbells - start standing up, squat down, push feet back into push up position, then return (burpees). 12 reps. On the last set, did a push up after I shot legs back into push up position.
Had to use the snow blower at night, so didn't get a workout in.
Tuesday
Today was a normal morning. 20 minutes on the elliptical, strength for 1.38 miles. Weight work was 15 minute Men's Health workout. 3 sets of:
- Twisting shoulder press - 25 pound dumbbells - shoulder width apart, dumbbells at shoulders. Press them up and twist to one side. Lower as you come back to start position, then twist the other direction. 6 each way.
- Dumbbell swing - used 25 pound kettle bell - squat with bell between feet, explode up and swing kettle bell up overhead and lock it out. 8 reps
- Overhead lunge. 10 pound medicine ball. Feet shoulder width ball straight overhead. Lunge forward with left leg, bring ball down to the inside of left leg into a lunge, back up to top, switch legs for lunge - 12 total lunges (6 each leg)
Had to shovel when I got home from work. Wasn't much on the driveway, so not a true workout. But was too tired to do any martial arts after that.
Wednesday
My son came in at 11pm last night saying he threw up. Boy did he ever. Stomach flu is a wonderful cleansing activity. All over the bed, the floor, the wall. Put him in our room, and every 30-45 minutes up came some bile. Although my wife and I took turns dumping the bucket and getting him some water to rinse his mouth out with, we were both still up pretty much all night. Ah, the memories of a newborn. Needless to say I didn't do anything this morning, and not doing anything tonight, and going to bed before 9pm!!
Better luck tomorrow I hope!!!
Monday
Kids didn't have school today, and I didn't have a 7am meeting, so we slept in, so no elliptical. I did end up doing weight work though. Men's health 15 minute workout from May 2008, page 56 - 3 sets of:
- Traveling Lunge - 20 pound dumbbells - let them hang at waist, go into front fighting stance and lunge forward, then basically do a walking drill into lunges - 10 steps each leg
- Push up-position row - 20 pound dumbbells - get in push up position - balance on one hand, do 6 rows with the other arm, then switch
- Traveling shoulder press - 20 pound dumbbells - start at shoulder - one foot forward and press them overhead, lower as you bring the other foot up. Then forward with the same foot you just brought up and push up, bring the rear foot up. 10 reps each leg
- Dumbbell squat thrust - 20 pound dumbbells - start standing up, squat down, push feet back into push up position, then return (burpees). 12 reps. On the last set, did a push up after I shot legs back into push up position.
Had to use the snow blower at night, so didn't get a workout in.
Tuesday
Today was a normal morning. 20 minutes on the elliptical, strength for 1.38 miles. Weight work was 15 minute Men's Health workout. 3 sets of:
- Twisting shoulder press - 25 pound dumbbells - shoulder width apart, dumbbells at shoulders. Press them up and twist to one side. Lower as you come back to start position, then twist the other direction. 6 each way.
- Dumbbell swing - used 25 pound kettle bell - squat with bell between feet, explode up and swing kettle bell up overhead and lock it out. 8 reps
- Overhead lunge. 10 pound medicine ball. Feet shoulder width ball straight overhead. Lunge forward with left leg, bring ball down to the inside of left leg into a lunge, back up to top, switch legs for lunge - 12 total lunges (6 each leg)
Had to shovel when I got home from work. Wasn't much on the driveway, so not a true workout. But was too tired to do any martial arts after that.
Wednesday
My son came in at 11pm last night saying he threw up. Boy did he ever. Stomach flu is a wonderful cleansing activity. All over the bed, the floor, the wall. Put him in our room, and every 30-45 minutes up came some bile. Although my wife and I took turns dumping the bucket and getting him some water to rinse his mouth out with, we were both still up pretty much all night. Ah, the memories of a newborn. Needless to say I didn't do anything this morning, and not doing anything tonight, and going to bed before 9pm!!
Better luck tomorrow I hope!!!
Monday, January 17, 2011
Weekend
Saturday, instead of Sunday was my day of rest. Between basketball games, watching football, running errands and doing chores, Saturday totally got away from me.
Plus my chest was still killing me, so wanted to give it another day of rest.
Sunday I did:
- 550 jumping jacks
- Lower body weight workout from June 2005 Men's Health, Page 64 - 3 sets, rest 1 minute in between
- Dumbbell Romanian Dead lift - 25 pound dumbbells - stand straight - bend over at waist keep back straight and parallel to the ground - stand back up - 10 reps
- 45 degree travelling lunge - 25 pound dumbbells - hold at waist. Horse stance - move into front fighting stance, squat until back knee almost touches ground - then walk - 8 steps each leg
- single leg Bulgarian split squat - 25 pound dumbbells first set - 20 after that - stand 3 feet in front of bench - put 1 leg (toe) on bench - then squat down until knee of leg that is on the bench almost touches the ground - killer - 8 reps one leg, switch to other leg
- calf raise farmer's walk - 25 pound dumbbells - hold at sides - go up on tip toes, and walk on tip toes for a good minute or so.
Then I did 20 minutes on elliptical, strength - 1.38 miles.
I wanted to do more martial arts specific training - but the Bears were on, then watched the Jets, then said heck with it. I was pooped!
Need to do more martial arts next week to make up for it!!!
Plus my chest was still killing me, so wanted to give it another day of rest.
Sunday I did:
- 550 jumping jacks
- Lower body weight workout from June 2005 Men's Health, Page 64 - 3 sets, rest 1 minute in between
- Dumbbell Romanian Dead lift - 25 pound dumbbells - stand straight - bend over at waist keep back straight and parallel to the ground - stand back up - 10 reps
- 45 degree travelling lunge - 25 pound dumbbells - hold at waist. Horse stance - move into front fighting stance, squat until back knee almost touches ground - then walk - 8 steps each leg
- single leg Bulgarian split squat - 25 pound dumbbells first set - 20 after that - stand 3 feet in front of bench - put 1 leg (toe) on bench - then squat down until knee of leg that is on the bench almost touches the ground - killer - 8 reps one leg, switch to other leg
- calf raise farmer's walk - 25 pound dumbbells - hold at sides - go up on tip toes, and walk on tip toes for a good minute or so.
Then I did 20 minutes on elliptical, strength - 1.38 miles.
I wanted to do more martial arts specific training - but the Bears were on, then watched the Jets, then said heck with it. I was pooped!
Need to do more martial arts next week to make up for it!!!
Saturday, January 15, 2011
Week 2
Okay - 2 weeks down. Not feeling too bad. Weight was 159.8 pounds. Not like I feel like I have to lose weight every week. But was hoping that I would lose a little each week for a while. Oh well, I fell tons better, and that is the main thing!
Next week will be upping jumping jacks to 550 per time and kicks to 3 of everything. Beginners class will be teaching the the outside crescent kick and outside middle block. Advanced class will be spinning reverse kicks for speed and power.
Next week will be upping jumping jacks to 550 per time and kicks to 3 of everything. Beginners class will be teaching the the outside crescent kick and outside middle block. Advanced class will be spinning reverse kicks for speed and power.
Rounding out the week
Friday was finally here!!!!
20 minutes elliptical, 1.37 miles on strength. 15 minute workout from October 2005 Men's Health Page 68. 3 sets of:
- unilateral hang clean - 20 pound dumbbell in 1 hand - slight squat - raise up on toes and pull dumbbell up into a clean position. 6 reps each arm
- 12 split jumps. Start in lunge position so back knee is just off ground. jump up using arms so arms propel you up and jump as high as you can, and switch legs in the air. Land softly.
- 7 reps each side - reverse wood chopper. 30 pound dumbbell - squat a little with dumbbell out side left hip, push up and swing it over opposite shoulder like chopping wood. Do all 7 1 arm, then switch.
Friday night was basketball again.
Overall - not too much martial arts. But getting more cardio and strength training, so not too bad.
20 minutes elliptical, 1.37 miles on strength. 15 minute workout from October 2005 Men's Health Page 68. 3 sets of:
- unilateral hang clean - 20 pound dumbbell in 1 hand - slight squat - raise up on toes and pull dumbbell up into a clean position. 6 reps each arm
- 12 split jumps. Start in lunge position so back knee is just off ground. jump up using arms so arms propel you up and jump as high as you can, and switch legs in the air. Land softly.
- 7 reps each side - reverse wood chopper. 30 pound dumbbell - squat a little with dumbbell out side left hip, push up and swing it over opposite shoulder like chopping wood. Do all 7 1 arm, then switch.
Friday night was basketball again.
Overall - not too much martial arts. But getting more cardio and strength training, so not too bad.
Class Number 2
Felt good to be back at class!!!
Beginners class, we added the inside crescent kick to our arsenal. also added the inside middle punch. Did balancing on each foot as part of our warm ups too. Told everyone to balance while they brush their teeth. We will see how many actually do!
After warm ups, we got them on the wavemaster again and practiced our kicks again. Most of them look pretty good. Then we got out the blocker pads (basically a kali stick with pads on it.) They practiced knowing which block to use based on how the pad cam at them. After that had them circle around me and I 'attacked' in random order with different strikes to make sure they were paying attention and knew what block to use.
Advanced class - we did a quicker warm up. I mixed everything up for them. Did a few kicks, with front leg, then some punches, then blocks, then back to kicks etc. All of the kicks and punches were doubles. With blocks I had them to 3 techniques after the block - I called out the techniques. For spinning kicks I had them walk across the room. Then we did walking drills - most walked straight across the floor, but I did have a few students angle across the group and a couple start on the side and walk straight across. That way they could focus on knowing where they were at and where opponents were. Did down and back twice for arms, then legs, then once for both.
After break we geared up for sparring. Went through a combination first - hands only - from open stance. jump to the outside (toward the back of the opponent) while faking head shot to the middle. then combination of 3 strikes. jab to side, cross to side or head, then ridge hand to back of head. Switched partners 3 times for that. That is all they could do - no other techniques. Then did groups of three for free spar. Getting them used to multiple opponents.
I got caught with a heel to the chest - I was moving in, he was moving in so got a full shot. Gonna be sore for a week I bet. Not getting any younger. I did catch him with a side kick to the ribs later. Same thing, I was coming in and he was too. Certainly wasn't retaliatory, but because he was coming in, I didn't pull it in time. I think he got the worst of it. Good thing we are both old!!!
Was a good workout. Based on the spinning reverse kicks from the warm ups - that will be focus of next class. We didn't look so good!!!
Beginners class, we added the inside crescent kick to our arsenal. also added the inside middle punch. Did balancing on each foot as part of our warm ups too. Told everyone to balance while they brush their teeth. We will see how many actually do!
After warm ups, we got them on the wavemaster again and practiced our kicks again. Most of them look pretty good. Then we got out the blocker pads (basically a kali stick with pads on it.) They practiced knowing which block to use based on how the pad cam at them. After that had them circle around me and I 'attacked' in random order with different strikes to make sure they were paying attention and knew what block to use.
Advanced class - we did a quicker warm up. I mixed everything up for them. Did a few kicks, with front leg, then some punches, then blocks, then back to kicks etc. All of the kicks and punches were doubles. With blocks I had them to 3 techniques after the block - I called out the techniques. For spinning kicks I had them walk across the room. Then we did walking drills - most walked straight across the floor, but I did have a few students angle across the group and a couple start on the side and walk straight across. That way they could focus on knowing where they were at and where opponents were. Did down and back twice for arms, then legs, then once for both.
After break we geared up for sparring. Went through a combination first - hands only - from open stance. jump to the outside (toward the back of the opponent) while faking head shot to the middle. then combination of 3 strikes. jab to side, cross to side or head, then ridge hand to back of head. Switched partners 3 times for that. That is all they could do - no other techniques. Then did groups of three for free spar. Getting them used to multiple opponents.
I got caught with a heel to the chest - I was moving in, he was moving in so got a full shot. Gonna be sore for a week I bet. Not getting any younger. I did catch him with a side kick to the ribs later. Same thing, I was coming in and he was too. Certainly wasn't retaliatory, but because he was coming in, I didn't pull it in time. I think he got the worst of it. Good thing we are both old!!!
Was a good workout. Based on the spinning reverse kicks from the warm ups - that will be focus of next class. We didn't look so good!!!
Catching Up
Man, how time flies. Miss a day, then two, then a whole week goes by......
So, last Sunday, right when I was going down to the elliptical, my sister in law came over to workout. So I ended up doing a kickboxing DVD - Kick Max - from Cathe hard core series. 74 minutes. Holy cow, that was brutal. But at least it had lots of kicks and punches in ti so it was at least a partial martial arts workout.
Monday was brutal after that workout. Elliptical was lowest distance yet, 1.34 miles on strength. Weight work was from Poster Series from Men's Health Dec/Jan 2010 which was 3 circuits of:
- 30 second plank
- 25 pound dumbbells at sides. Stand next to bench. Cross step with outside leg onto the bench, then back down. 10 reps, then switch sides and do other leg
- 5 pound dumbbells. bent over at waist, raise arms up and out to form a Y. 12 reps
- 25 pound dumbbell - Goblet squat for 12 reps
- 12 push ups
Monday was a long day of work with leadership team meetings, so I didn't do anything that night.
Tuesday, it was snowing, so I shoveled instead of the on the elliptical. Same thing at night - shoveled. Plus it was another day of leadership team meetings, and I was bushed.
Wednesday was back at it. Elliptical, 20 minutes, strength, 1.38 miles. Then did 15 minute workout from December 2007 men's Health, Page 62 - 2 circuits
- sprinters step - so next to bench, raise 1 leg up and tap the top, then do the other leg - just like you are sprinting - use your arms - did 30 seconds first set, 60 seconds the next
- 12 incline push ups - toes on a bench and do push ups
- 10 pistol squats each leg - stand in front of a bench, balance on 1 leg with other leg out front - arms straight out. Squat down and back until just barely touching bench like you are going to sit, then back up. Did all reps each leg.
- 60 seconds upper body shuttle. push up position. Hands right next to bench. Put left arm up on bench, then right arm, left arm down, then right. Keep that going.
Wednesday night was 525 jumping jacks. Then I did all of my forms from Kicho 1 up to Kumgang.
Thursday, elliptical, 20 minutes strength, 1.38 miles. Weight work was the other workout from Poster Series from Men's Health Dec/Jan 2010 which was 3 circuits of:
- 30 seconds side plank (did left side, then right side next set, then back to left)
- 25 pound dumbbells, split squat - staggered stance (like front fighting stance) then squat until back knee almost touches then back up. 10 reps, switch fron and back legs, repeat
- 25 pound dumbbells - rows. bent over - pull1 arm up to chest, then the other - 10 each arm
- 30 pound dumbbell - dead lift. hanging at sides standing up - reach over and basically get into same stance as the row, them pull back up to start position - 12 reps
- 10 pound dumbbell - should press. stand with dumbbells basically at shoulder height, press them overhead and back down - 12 reps.
Thursday night was class # 2.
So, last Sunday, right when I was going down to the elliptical, my sister in law came over to workout. So I ended up doing a kickboxing DVD - Kick Max - from Cathe hard core series. 74 minutes. Holy cow, that was brutal. But at least it had lots of kicks and punches in ti so it was at least a partial martial arts workout.
Monday was brutal after that workout. Elliptical was lowest distance yet, 1.34 miles on strength. Weight work was from Poster Series from Men's Health Dec/Jan 2010 which was 3 circuits of:
- 30 second plank
- 25 pound dumbbells at sides. Stand next to bench. Cross step with outside leg onto the bench, then back down. 10 reps, then switch sides and do other leg
- 5 pound dumbbells. bent over at waist, raise arms up and out to form a Y. 12 reps
- 25 pound dumbbell - Goblet squat for 12 reps
- 12 push ups
Monday was a long day of work with leadership team meetings, so I didn't do anything that night.
Tuesday, it was snowing, so I shoveled instead of the on the elliptical. Same thing at night - shoveled. Plus it was another day of leadership team meetings, and I was bushed.
Wednesday was back at it. Elliptical, 20 minutes, strength, 1.38 miles. Then did 15 minute workout from December 2007 men's Health, Page 62 - 2 circuits
- sprinters step - so next to bench, raise 1 leg up and tap the top, then do the other leg - just like you are sprinting - use your arms - did 30 seconds first set, 60 seconds the next
- 12 incline push ups - toes on a bench and do push ups
- 10 pistol squats each leg - stand in front of a bench, balance on 1 leg with other leg out front - arms straight out. Squat down and back until just barely touching bench like you are going to sit, then back up. Did all reps each leg.
- 60 seconds upper body shuttle. push up position. Hands right next to bench. Put left arm up on bench, then right arm, left arm down, then right. Keep that going.
Wednesday night was 525 jumping jacks. Then I did all of my forms from Kicho 1 up to Kumgang.
Thursday, elliptical, 20 minutes strength, 1.38 miles. Weight work was the other workout from Poster Series from Men's Health Dec/Jan 2010 which was 3 circuits of:
- 30 seconds side plank (did left side, then right side next set, then back to left)
- 25 pound dumbbells, split squat - staggered stance (like front fighting stance) then squat until back knee almost touches then back up. 10 reps, switch fron and back legs, repeat
- 25 pound dumbbells - rows. bent over - pull1 arm up to chest, then the other - 10 each arm
- 30 pound dumbbell - dead lift. hanging at sides standing up - reach over and basically get into same stance as the row, them pull back up to start position - 12 reps
- 10 pound dumbbell - should press. stand with dumbbells basically at shoulder height, press them overhead and back down - 12 reps.
Thursday night was class # 2.
Sunday, January 9, 2011
Saturday's work out
Kids both had basketball games today so the routine was totally out of whack. No elliptical or weight training today. But I did manage some jumping jacks (525). Then did 3 of each kick (all double kicks) of Front snap, roundhouse, side, hook. Front and rear leg. Other kicks just did 3 of each inside crescent, outside crescent, axe, scissor kick (front and rear), scoop, slip, and spinning reverses (side, hook, crescent.) Lastly I did all of my forms, starting at Ki Cho1, PalGwe 1-8, Koryo and Kumgang.
Sunday I hope to get back to the normal routine and build in some pure cardio and weight work.
Sunday I hope to get back to the normal routine and build in some pure cardio and weight work.
Week 1
Overall, pretty happy about the first week of training. Of course, I would have liked to have done more. But between kids, the first week of work after two weeks off, and trying to get back into the swing of things, I did quite a bit.
Some good training and no injuries means success!
Next week will try and bump up the training a bit. A few more reps, a little longer, a little more intense.
The weigh in put me at 159.2 pounds. Lost a couple of pounds. That is always nice. But I feel much better. And that is what is more important.
Hoping each week is better than the previous one!
Some good training and no injuries means success!
Next week will try and bump up the training a bit. A few more reps, a little longer, a little more intense.
The weigh in put me at 159.2 pounds. Lost a couple of pounds. That is always nice. But I feel much better. And that is what is more important.
Hoping each week is better than the previous one!
Friday, January 7, 2011
Friday
Last day of the work week!!!
Standard morning - 20 minutes on the elliptical, strength - 1.36 miles
15 minute men's health workout - December 2005, Page 64 - 2 Circuits - resting 1 minute between
- Dumbbell Clean and press - 20lb 8 times
- T Push ups - 2.5 lb dumbbells - 10 reps each arm
- Reverse Lunge with a curl - 20 lb - 8 reps each leg
- Seated dumbbell rotation - 10lb - hold to chest - sit, lean back - raise legs - twist to right and touch dumbbell to ground, then to right - 10 reps each way.
Felt good - really cashed my arms after that one. Good way to end the week.
Standard morning - 20 minutes on the elliptical, strength - 1.36 miles
15 minute men's health workout - December 2005, Page 64 - 2 Circuits - resting 1 minute between
- Dumbbell Clean and press - 20lb 8 times
- T Push ups - 2.5 lb dumbbells - 10 reps each arm
- Reverse Lunge with a curl - 20 lb - 8 reps each leg
- Seated dumbbell rotation - 10lb - hold to chest - sit, lean back - raise legs - twist to right and touch dumbbell to ground, then to right - 10 reps each way.
Felt good - really cashed my arms after that one. Good way to end the week.
First Class - Beginner and Advanced!!!
Finally, the first class of the session.
I led the 6:30pm beginner class. All brand new trainees. 5 kids 2 adults. Standard stretching then warm ups:
- 5 of each kick (Stretch, Front Snap, Roundhouse) - Doing each in pieces (turn foot, chamber, kick) - tough to go slow and try and balance and show perfect form to them!!!
- 5 of each block (Down, Up and Inside Middle) - same thing, step, cross arms, block
- 10 of each punch (middle, up and down)
Then we brought out the wave masters - Billy (little green martian kid) and a regular bag. Individual attention going through all of the kicks and punches and make sure they had the form down.
Then in the advanced class we worked on speed
3 of each kick - Doubles for snap, round, side, hook, inside crescent, outside crescent - front and back leg. Then spinning reverses - 3 each of side, hook and crescent - Each one was speed on the snap.
Punches - 10-12 of each - all doubles, all speed of the snap (middle, up, down, inside middle, up cross, down cross) then 10 middle punches, switch and 10 more
Blocks - up, down, inside middle, outside middle - after a block, 3+ techniques - none of them could be moving straight ahead. all speed - then start the next block from wherever they were standing - Did 3 of each block.
After break - got the small hand pads out. partnered up. 1 pad per team. Place it anywhere - partner strikes with whatever fits. speed - don;t think just do - 20 different strikes - change target every time. Switch pad to the partner. Dd 2 sets of those. Then had each team get 2 pads - repeat.
Then we did a gauntlet - everyone takes a pad - gets set - close together with a path in the middle - one person goes through striking at each pad - fast moving - everyone went through 3 times - no rest - keep moving everyone through.
Then took a 'break' by doing a few wall sits for 30 seconds.
Last, did a few walking drills. lined them up close - and did spinning reverse sides down and back 4 times - keep them close - work on form and speed.
Good workout had by all!!! Can't wait for next week.
I led the 6:30pm beginner class. All brand new trainees. 5 kids 2 adults. Standard stretching then warm ups:
- 5 of each kick (Stretch, Front Snap, Roundhouse) - Doing each in pieces (turn foot, chamber, kick) - tough to go slow and try and balance and show perfect form to them!!!
- 5 of each block (Down, Up and Inside Middle) - same thing, step, cross arms, block
- 10 of each punch (middle, up and down)
Then we brought out the wave masters - Billy (little green martian kid) and a regular bag. Individual attention going through all of the kicks and punches and make sure they had the form down.
Then in the advanced class we worked on speed
3 of each kick - Doubles for snap, round, side, hook, inside crescent, outside crescent - front and back leg. Then spinning reverses - 3 each of side, hook and crescent - Each one was speed on the snap.
Punches - 10-12 of each - all doubles, all speed of the snap (middle, up, down, inside middle, up cross, down cross) then 10 middle punches, switch and 10 more
Blocks - up, down, inside middle, outside middle - after a block, 3+ techniques - none of them could be moving straight ahead. all speed - then start the next block from wherever they were standing - Did 3 of each block.
After break - got the small hand pads out. partnered up. 1 pad per team. Place it anywhere - partner strikes with whatever fits. speed - don;t think just do - 20 different strikes - change target every time. Switch pad to the partner. Dd 2 sets of those. Then had each team get 2 pads - repeat.
Then we did a gauntlet - everyone takes a pad - gets set - close together with a path in the middle - one person goes through striking at each pad - fast moving - everyone went through 3 times - no rest - keep moving everyone through.
Then took a 'break' by doing a few wall sits for 30 seconds.
Last, did a few walking drills. lined them up close - and did spinning reverse sides down and back 4 times - keep them close - work on form and speed.
Good workout had by all!!! Can't wait for next week.
Tired and Lazy
Man - first week back and by Friday I am pooped!!!
Tuesday night didn't have it in me to workout - read with my son - that puts me right out!!!
Wednesday morning 20 minutes on the elliptical under strength - 1.37 miles (a little less each day) Then 15 minute Men's Health workout from August 205, Page 72
- One legged Squat, on a bench - 6 reps each leg
- Single Arm rows on a bench 7 reps each arm
- One arm side press - 6 reps each arm
Everything was on sided - so easy to tell which side was stronger
Wednesday night, same thing - too tired after reading
Thursday morning - 20 minutes on the elliptical under strength - 1.37 miles Then 15 minute Men's Health workout from November 2005, Page 66 - supersets of 2 exercises at time 6 reps - rest 1 minute and repeat superset - then move on to next 2 exercises
- plyometric push ups, Dumbbell Bench Press (used 20lb)
- Explosive Stepup on a bench - step 1 leg up, push off bench, come down with other foot on the bench, Dumbbell Steps on a bench - 20lb - step up one leg, hold dumbbells at dies, then back down, other foot
- V-Up, Weighted Swiss Ball Sit up with 20lb dumbbell
Tuesday night didn't have it in me to workout - read with my son - that puts me right out!!!
Wednesday morning 20 minutes on the elliptical under strength - 1.37 miles (a little less each day) Then 15 minute Men's Health workout from August 205, Page 72
- One legged Squat, on a bench - 6 reps each leg
- Single Arm rows on a bench 7 reps each arm
- One arm side press - 6 reps each arm
Everything was on sided - so easy to tell which side was stronger
Wednesday night, same thing - too tired after reading
Thursday morning - 20 minutes on the elliptical under strength - 1.37 miles Then 15 minute Men's Health workout from November 2005, Page 66 - supersets of 2 exercises at time 6 reps - rest 1 minute and repeat superset - then move on to next 2 exercises
- plyometric push ups, Dumbbell Bench Press (used 20lb)
- Explosive Stepup on a bench - step 1 leg up, push off bench, come down with other foot on the bench, Dumbbell Steps on a bench - 20lb - step up one leg, hold dumbbells at dies, then back down, other foot
- V-Up, Weighted Swiss Ball Sit up with 20lb dumbbell
Tuesday, January 4, 2011
Blocks
Last night was 500 jumping jacks followed by 10 of each block per arm (up, down, inside middle, outside middle.) Focused on loose until the snap at the end. Each snap imagined a board to be broken for power. After completing those, did 3 more of each block per arm. Added in 3+ other strikes to get more flow and more movement - don't think, just do.
This morning was 20 minutes on the elliptical, 1.39 miles on strength. Then did a 15 minute from July/August 2005 Men's Health magazine, page 72.
3 exercises, 3 sets 60 seconds rest in between sets.
- Stand on a bench - on one leg - 15 pound dumbbell - holding the ends close to chest. Keep back straight sit back while lowering the leg not on the bench. Don't touch the floor, pause 1 second, then back up. 6 reps. Then switch legs.
- Single arm rows - 20 pound dumbbell - arm and knee on a bench - dumbbell in other hand - raise the dumbbell to your chest, keep arm in, hold for two then lower - 7 reps then switch arms
- Side press. 20 pound dumbbell right hand - held in curl position - palm facing you at chest. raise arm, rotate it for palm facing out as it goes over your head and push hips to the right, so your torso leans to the left. 6 reps, switch arms.
Works each side independently so you can tell if one side is stronger than another. Can really tell my left knee is still weaker. But that is why I am working on it.
May not do another workout tonight. Pretty pooped, but need to do more kicks and start getting stamina back up.
This morning was 20 minutes on the elliptical, 1.39 miles on strength. Then did a 15 minute from July/August 2005 Men's Health magazine, page 72.
3 exercises, 3 sets 60 seconds rest in between sets.
- Stand on a bench - on one leg - 15 pound dumbbell - holding the ends close to chest. Keep back straight sit back while lowering the leg not on the bench. Don't touch the floor, pause 1 second, then back up. 6 reps. Then switch legs.
- Single arm rows - 20 pound dumbbell - arm and knee on a bench - dumbbell in other hand - raise the dumbbell to your chest, keep arm in, hold for two then lower - 7 reps then switch arms
- Side press. 20 pound dumbbell right hand - held in curl position - palm facing you at chest. raise arm, rotate it for palm facing out as it goes over your head and push hips to the right, so your torso leans to the left. 6 reps, switch arms.
Works each side independently so you can tell if one side is stronger than another. Can really tell my left knee is still weaker. But that is why I am working on it.
May not do another workout tonight. Pretty pooped, but need to do more kicks and start getting stamina back up.
Monday, January 3, 2011
Too Early
First day of work after 2 weeks off was a killer. Getting up at 4:45am to be able to work out was even worse! Totally tired. But if it was easy everyone would do it.
This morning was a quick 15 minute workout - Jan/Feb 2007 Men's Health - Page 54
- 15lb dumbbells, Step back with one leg into a lunge, while doing curls and press the weights, then back to standing and then other leg - 6 reps each leg - 3 Sets rest 30 seconds between each set
- Swiss Ball - back of neck on it - straight back- legs at 90 degrees. Single dumbbell - 20 lbs - 8 reps one arm - switch arms
- Swiss Ball - lay on pelvis/belly - straight body - hells touching wall. 5 lb dumbbells each hand - start with arms hanging - raise 45 degrees to your ear level - 10 reps.
Do 1 set of each, rest 30 seconds, for 3 sets
- Negative Chin up - grab with palms facing you - pull up, count to 4 as you lower back down - 4 reps
- Swiss Ball - Hells on it - body straight line - arms at your side - Pull heels back so your feet are on the ball and your hips raised - 10 reps
Do 1 set of each, rest 30 seconds, for 3 sets
Then got on the Elliptical - 20 minutes on Strength. 1.39miles while watching the last of Tears of the Sun. Average movie at best - good scenes for forgetting the pain of what you are doing. Even better when it is NetFlix streaming and you don;t have to pay extra for it!!!!
Later tonight will be more martial arts (assuming I don;t fall asleep after getting the kids to bed!
This morning was a quick 15 minute workout - Jan/Feb 2007 Men's Health - Page 54
- 15lb dumbbells, Step back with one leg into a lunge, while doing curls and press the weights, then back to standing and then other leg - 6 reps each leg - 3 Sets rest 30 seconds between each set
- Swiss Ball - back of neck on it - straight back- legs at 90 degrees. Single dumbbell - 20 lbs - 8 reps one arm - switch arms
- Swiss Ball - lay on pelvis/belly - straight body - hells touching wall. 5 lb dumbbells each hand - start with arms hanging - raise 45 degrees to your ear level - 10 reps.
Do 1 set of each, rest 30 seconds, for 3 sets
- Negative Chin up - grab with palms facing you - pull up, count to 4 as you lower back down - 4 reps
- Swiss Ball - Hells on it - body straight line - arms at your side - Pull heels back so your feet are on the ball and your hips raised - 10 reps
Do 1 set of each, rest 30 seconds, for 3 sets
Then got on the Elliptical - 20 minutes on Strength. 1.39miles while watching the last of Tears of the Sun. Average movie at best - good scenes for forgetting the pain of what you are doing. Even better when it is NetFlix streaming and you don;t have to pay extra for it!!!!
Later tonight will be more martial arts (assuming I don;t fall asleep after getting the kids to bed!
Sunday, January 2, 2011
Feeling Better after Working out
Always feel better after working out, no matter how sore or tired before I start. Today was:
- 50 Jumping jacks to warm up and to get some feeling back in my calfs!
- Men's Health workout called "Medicine Ball 200" with a 10lb ball (except for 1 exercise - had to use 8lb for extending arms straight out and rotating torso - my shoulders can't handle that)
- 20 minutes on the elliptical on Strength. Apparently 1.4 miles is my starting point
- Focused on kicks today for my martial arts workout. 2 of each kick (snap, roundhouse, side, hook, inside crescent, outside crescent, scoop, axe, scissor) just did single kicks - but each one my mindset was breaking a board - full power. Did 2 of a kick, then switched legs (working on quick switches/footwork.) Back leg kicks, followed by front leg kicks, followed by spinning reverses.
- Hand work - I did 5 minutes on my reflex bag: http://www.everlast.com/prodinfo.asp?number=EVRB - all hand work, positioned at solar plexus level. Worked on combinations (jab/cross/ridge) and just let the techniques flow - no thinking - just doing. 5 minutes doesn't seem like long, but at the end of the workout, and going non stop. I was whipped.
Unfortunately - tomorrow starts work. So no more 1+ hour workouts! 4:45 am comes pretty early (I like to workout first thing int he morning - no excuses.)
Time to watch the Bears, hopefully beat up on the Packers!
- 50 Jumping jacks to warm up and to get some feeling back in my calfs!
- Men's Health workout called "Medicine Ball 200" with a 10lb ball (except for 1 exercise - had to use 8lb for extending arms straight out and rotating torso - my shoulders can't handle that)
- 20 minutes on the elliptical on Strength. Apparently 1.4 miles is my starting point
- Focused on kicks today for my martial arts workout. 2 of each kick (snap, roundhouse, side, hook, inside crescent, outside crescent, scoop, axe, scissor) just did single kicks - but each one my mindset was breaking a board - full power. Did 2 of a kick, then switched legs (working on quick switches/footwork.) Back leg kicks, followed by front leg kicks, followed by spinning reverses.
- Hand work - I did 5 minutes on my reflex bag: http://www.everlast.com/prodinfo.asp?number=EVRB - all hand work, positioned at solar plexus level. Worked on combinations (jab/cross/ridge) and just let the techniques flow - no thinking - just doing. 5 minutes doesn't seem like long, but at the end of the workout, and going non stop. I was whipped.
Unfortunately - tomorrow starts work. So no more 1+ hour workouts! 4:45 am comes pretty early (I like to workout first thing int he morning - no excuses.)
Time to watch the Bears, hopefully beat up on the Packers!
Sore
To be 20 again..... No matter how hard you work out, the next day I was fine and could go as hard as I wanted. Today, everything is sore. Legs from jumping jacks and shoulders from weight work. Oh well, can't get better/stronger without some hardships.
Worst part is that today is last day of vacation. After taking 2 weeks off work, getting up whenever and able to do whatever, whenever, it all comes to an end tomorrow!!
See how much of a workout I can actually get done without totally killing myself.
Worst part is that today is last day of vacation. After taking 2 weeks off work, getting up whenever and able to do whatever, whenever, it all comes to an end tomorrow!!
See how much of a workout I can actually get done without totally killing myself.
Saturday, January 1, 2011
Day 1
It starts today, and ends in 8 months, hopefully, with a successful 2nd Dan (degree) Tae Kwon Do black belt test.
The day started good, at least from the training aspect:
- 500 Jumping jacks
- A workout taken from Men's Health magazine called "The Body Weight 200"
- 20 minutes on the elliptical under "Strength" program for a distance of 1.4 miles
- All forms - full power/technique - starting at Kumgang going backwards to Koryo, all Palgwe forms - 8-1, and Ki Cho 1
The weight wasn't good - 162.8 pounds. Although I did partake in New Years Eve food and drink! So hopefully it only gets better from there.
Any ideas of suggestions on solo or class training techniques/drills - let me know. I teach an intermediate and advanced class, so I have lots of guinea pigs to try new stuff out on!
The day started good, at least from the training aspect:
- 500 Jumping jacks
- A workout taken from Men's Health magazine called "The Body Weight 200"
- 20 minutes on the elliptical under "Strength" program for a distance of 1.4 miles
- All forms - full power/technique - starting at Kumgang going backwards to Koryo, all Palgwe forms - 8-1, and Ki Cho 1
The weight wasn't good - 162.8 pounds. Although I did partake in New Years Eve food and drink! So hopefully it only gets better from there.
Any ideas of suggestions on solo or class training techniques/drills - let me know. I teach an intermediate and advanced class, so I have lots of guinea pigs to try new stuff out on!
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