Saturday - Lifting

Front Squat:
-1x5x45
-1x5x135
-3x5x215
Bench Press:
-1x8x45
-1x3x135
Pullup:
-1x8
-1x6
-1x5
Deadlift:
-1x5x135
-1x4x205
-1x3x275
Crunch:
-1x25
-1x15
-1x10
-1x5
Straight Leg Vertical Reach:
-1x15
-1x10
-1x5

*my shoulder hurt doing bench so I stopped
*straight leg reach involves putting legs up vertically and reaching with hands to touch toes

Thursday 2/25 - Swimming

Swam for 25 minutes with one break of one minute. Mostly freestyle, a bit of breaststroke to catch my breath.

Exercises that I want to do

I have found that I am consistently doing certain exercises, and that is good, but I am neglected some in exchange.

1. I want to work in more back exercises. Rows come to mind, so I will look into back exercises.
-barbell and dumbell rows
2. I want to do incline bench press sometimes, maybe with dumbells instead of a barbell.
-incline bench, flies
3. I want to do more deadlifts, because I don't do them often enough (like twice ever).

If I can get some back exercises in twice a week, deadlift at least once a week, and every once in a while alternate with a different type of bench, that would be good.

Wednesday 2/24 - Lifting

Pull, Clean:
-3x2x65
-1x2x88
Clean:
-1x3x100
-1x3x110
-1x2x121
-1x2x132
-3x2x154
Floor Pull:
-1x3x176
-1x3x202
-3x2x220
Decline Crunch:
-2x12
-2x12x10
Bench Press:
-1x8x45
-1x5x135
-3x3x205

*went for the 3x3 for bench because my arms were tired
*couldn't do pullups, arms too tired
*didn't front squat because I did that for cleans

Tuesday 2/23 - Black Belt

Tiring club meeting today, started off with taekwondo combos, then moved on to some kung fu defense. My kicks are looking good, still need to work on hand techniques. I could see myself using at least a version of the kung fu exercise in a real situation, with practice. It seems complicated at first but its very simple in principle.

Monday 2/22 - Kendo

Practice today was pretty tiring. I need to work on bringing my hands up all the way during kiri-kashi, and doing good fumi-komi. Not bad though.

Sparred against various opponents for about 30 minutes at the end. I realized that attacking the sides of the head is not really supposed to be done. Oops. My men strike is getting faster, and kote lags far behind. I need to get a good set up for that.

Monday 2/22 - Lifting

Front Squat:
-1x5x45
-1x5x135
-3x5,3,1x215
Pullup:
-3x8
Decline Crunch:
-3x15x25

*light workout because I was tired from sparring last night. Still decided to move up in weight for front squat, with okay results.
*need to learn how to correctly do dumbell rows, because I want back exercises. I don't really do any besides pullups and cleans.
*failed on the last set of crunches at rep 12
*realized that I have been doing an ascending pyramid with bench and squat with three top sets.

Sunday 2/21 - Striking, Throwing, Sparring

Black belt club tonight, started off with some basic kicking techniques and then moved up to more complex maneuvers, spins, and jumps. Practiced with the nunchaku for about 10 minutes, then sparred for about 30 min. I find my endurance is getting much better than it was in the past. Kicks were really fast and good, but my punching sucks balls.

Basically owned all takers with quick kicks, but then did a round of no feet with Justin. He punched so much better, so I was forced to pull out all the stops with my throws and grappling, because I really have no skill with my hands. I really need to work on hand techniques, mostly blocking techniques.

Saturday 2/20 - Lifting and Swimming

Clean and Jerk:
-1x3x88
-1x3x110
-1x2x155
-1x1x175
Front Squat:
-1x5x135
-3x5x210
Bench Press:
-1x5x135
-3x4,2,1x205
Deadlift:
-1x3x135
-1x3x225
-1x1x275
-1x1x300

25 Minutes swimming. Mostly just cooling down to stretch and stuff.

*my max deadlift is 300 now
*front squats were not too bad
*bench failed but felt good for what it was worth

Thursday 2/18 - Swimming

Swam for 25 minutes, somewhat tired, so alternated between freestyle and breaststroke. Just wanted to get out and exercise. I think I am turning into my mom.

Wednesday 2/17 - Olympic Lifting

Power Clean:
-2x3x90
-3x3x111
-4x3x155
Power Clean, Jerk:
-1x3x155
-1x2x160
-1x1x177
Floor Pull:
-2x3x200
-3x2x220
Back Squat:
-1x5x135
-1x5x155
-1x3x175
-1x3x205
-1x2x225
-1x2x235
-3x2x240

*worked on form for jerks afterward with just the bar. Working on splitting the legs correctly. Fun to do.
*back squatted the most I have ever done.

Tuesday 2/16 - Black Belt

Black belt club today, Feili watched, not that that had a real impact on my performance. Did mostly headlock and shoulder throw (judo) with Travis. Got the shoulder throw down really well, but I need to get my hips lower on the headlock.

Monday 2/15 - Kendo

Feeling a lot better than this morning, I attribute it to a few reasons that I won't say here. Good practice, basics and some sparring. Lots of fun.

Monday 2/15 - Lifting

Felt like shit, depressed and unmotivated to workout. Left before I was finished.

Front Squat:
-1x5x135
-2x4,2x210
Pullup:
-2x8
-1x7

*moved up in weight on front squat, probably a shitty idea

Friday 2/12 - Lifting

Front Squat:
-1x5x135
-3x5x205
Bench Press:
-1x5x135
-2x4,3x205
Pullup:
-3x8
Machine Rows:
-3x10x100,112.5,137.5
Cable Tricep Pulls:
-1x10x20
-1x10x30
-1x10x50
Decline Crunch:
-3x10x25

*front squat form was good, weight was heavy though

Thursday 2/11 - Martial Arts

Practiced some jumping kicks in the martial arts room at the ERC. Flying kicks, spinning kicks, punching combination, and the like. Low level workout overall, but it was fun.

Wednesday 2/10 - Lifting

Front Squat:
-1x5x135
-3x5x200
Overhead Press:
-1x5x45
-3x5x115
Pullup:
-3x8
Wide-grip Pullup:
-1x5
Decline Crunch:
-4x10x25

*ohp was easier than last time, but still weak
*front squats not too bad, need to work on form though
*need a weighted belt to do weighted pullups

Monday 2/8 - Lifting

Front Squat:
-1x5x135
-3x5x195
Bench Press:
-1x5x135
-3x4,3,1x205
Pullup:
-3x8
Decline Crunch:
-4x10x25

*did the crunches with the weight behind my head instead of on my chest. This allows me to work just as hard if not harder (it is harder), and not have to hold big bulky plates on my chest hitting my throat.
*no school today because of snow, so no weightlifting club. Workout at ERC

Sunday 2/7 - Taekwondo

Went to the martial arts room in the ERC to do some basic bagwork. Mostly just some jumping kicks and punching combination. Also swung the bag and stopped it with different kicks. Got a bit of a workout. Not to bad though.

Saturday 2/6 - Lifting

Back Squat:
-1x5x135
Front Squat:
-1x5x135
-3x5x185
Bench Press:
-1x5x135
-3x4,3,2x205
Pullup:
-2x8
-1x7
Close Grip Chinnup:
-3x5
Decline Crunch:
-3x15x35
Knee Raise:
-3x15

*benched 205 for the first time with expected results.
*I am officially hit a plateau for back squat at 230. It has been since 12/12/09 at the same weight. I have decided to change up to do front squats until I can do 205, then see what I want to do from there.

Friday 2/5 - Swimming

Swam at the ERC for 25 minutes. I can feel myself getting better already, and I've only been doing cardio for about a week. Alternated two laps of freestyle and one lap of breaststroke. I also timed laps at the end, my fastest time down was 20 seconds, and I got it twice.

25 minutes

Wednesday 2/3 - Olympic Lifting

Power Clean:
-1x3x90
-1x3x111
-2x2x133
-4x2x138
Floor Pull:
-1x3x148
-1x3x177
-4x3x188
-1x3x208
Front Squat:
-1x5x135
-1x5x145
-1x5x155
-1x5x165
Pullup:
-3x5
Decline Crunch:
-3x20

*first time Olympic lifting in a month. Was a lot of fun.
*my power clean was weak. I need bigger traps.

Tuesday 2/2 - Blackbelt Club

First practice of the semester. Some front kicks, and basic self-defense scenarios.

Monday 2/1 - Kendo

First practice of the new semester. Started off with a bit of review of the basics then sparred for over half the time. Lots of fun, tiring and sweaty though.

Monday 2/1 - Lifting

Overhead Press:
-3x5x115
Calf Machine
-3x5x145
Decline Crunch:
-1x20x25
-1x20x35
-1x15x35
Pullup:
-4x5

*shoulder press is hard.