Wednesday - Lifting

Seated Dumbbell Shoulder Press:
-6x35
-4x5x50
Dumbbell Fly:
-5x20
-5x25
-3x5x30
Single Arm Dumbbell Row:
-5x45
-5x55
-3x5x70
Chinnup:
-4x5
Crunch:
-3x20

Upper Body Workout Plan: 3 - 4 weeks

Exercises I can do:
-Chest: DB or BB bench, DB flies, pushups (with alternating elevation), dips,
-Back: DB or BB rows, lat pulls, pullups (with alternating grip), chinnups,
-Shoulders: DB or BB seated shoulder press, handstand pushups, lateral raises, anterior raises,
-Other: curls, tricep extensions, crunches,

Plan: Day 1 and Day 2 alternated on the three workout per week schedule

Day 1:
-BB Bench Press
-BB Rows (supported) - these are called T-Bar Rows
-DB Seated Lateral & Anterior Raises (eliminated)

-DB Rear Deltoid Flies (added)
-Wide Grip Pullups
-Crunches

Day 2:
-DB Seated Shoulder Press
-DB Flies
-DB Rows (one arm at a time)

-BB Incline Bench Press (added)
-Chinnups
-Crunches

Monday - Lifting

Bench Press:
-12x45
-6x135
-3x5x200 *dropped 5 lbs
Supported Rows:
-8x45
-3x5x90
Seated Dumbbell Shoulder Press:
-5x35
-3x5x45
Pullup:
-5x5 *alternated wide and normal grip
Crunch+Plank Superset:
-2x 20x+25sec
3 Second Crunch, Crunch, Plank, Side Plank Superset:
-45sec each, 5sec rest period

*first day of the only upper body workout

Saturday - Walking..A lot

Saw the Cherry Blossom Festival in DC, walked around about 6, almost 7 hours including dinner. I was going to go to the gym when I got back but I fell asleep so that, needless to say, did not happen. Its fine though, I will rest my groin injury that I got and be careful at black belt club today.

Thursday - Swimming

Went swimming for a good 30 minutes, but it was really just messing around to not upset my groin. Just fun though. Swan across the pool underwater with only arms, I was a bit proud of myself.

Wednesday - Lifting

Front Squat:
-5x45
-5x135
-2x5x225
-1x3x225
Bench Press:
-5x45
-5x135
-2x205
Pullup:
-6x5
Decline Crunch:
-1x5x25
-2x8x25
Crunch:
-1x15

Monday - Lifting Afternoon

One Arm Snatch:
-2x3x40
-1x3x65
Bench Press:
-5x135
-2x205
Jerk from Back:
-2x3x85
-3x95
-3x105
-3x115
-4x2x135

*just messing around really, went to club to be there for the CRS person who didn't show up anyway

Monday - Lifting

Front Squat:
-5x45
-5x135
-2x220
-2x215
Dumbbell Shoulder Press:
-3x5x50
Barbell Row:
-5x85
-3x5x135
One Arm Dumbbell Snatch:
-1x35
-1x50
-1x65
Pullup:
-3x6
Crunch:
-3x20

*even though the front squats didn't come out as planned, because I was tired, I was glad to lift again. Felt like a good workout even though I dropped the weights down a bit due to not lifting for a week.
*just messing around to see what I can do with a one arm snatch. Nothing heavy or hard.

Sunday - Lifting at the Hotel

Dumbbell Bench Press:
-3x10x40 (each)
Barbell Row:
-3x8x77
Front Squat;
-2x5x77
Dumbbell Shoulder Press:
3x5x40 (each)

*worked out in the hotel gym in London. They didn't have any big weights but I was tired so its ok.
*first time doing dumbbell bench press.
*did rows with a bar through loops in a weighted bag, and front squats by holding the bag in my arms. Full ROM was tough to get but I did my best.

Wednesday - Lifting

Clean:
-3x88
-3x110
Hang Clean:
-3x132
-2x154
-2x176
-2x187
-3x2x191
Pull:
-4x220
-3x242
-3x2x253
Dumbbell Shoulder Press:
-3x5x45
-5x50
Decline Crunch:
-3x15

Tuesday - Black Belt

Did some practice with Taekwondo kicks in the air, then practiced blocking them with a partner. Started off with a ton of ab exercises which was tough. Good workout overall.

Monday - Lifting and Kendo

Snatch:
-1x4x88
-1x3x100
-1x3x110
-1x2x110
-2x2x121
Snatch Pull:
-1x3x132
-1x3x154
-3x3x165
Deadlift:
-1x5x135
-1x4x225
-2x2x275
Decline Crunch:
-3x15
Pullup:
-3x5

*snatch balance needs work
*was tired for deadlifting, so couldn't do much weight

Kendo was afterward, did a bunch of practice striking then sparred for a good 30 minutes. Very tired by the end, took a nap when I got back. Good practice, too bad I won't be able to do it again for 2 weeks.

Sunday - Black Belt

Black belt club today, no sparring because of a mishap last time. Next time we will spar again. Started with some warmups, abs, pushups, wall-running (got up to 4 steps, maybe 5), suicides, and stretching. Did some kung fu practice then went to taekwondo kicking techniques. Finished up with some throws.

Saturday - Lifting

Front Squat:
-1x5x45
-1x5x135
-3x5x220
Barbell Row:
-1x5x45
-1x5x85
-1x5x135
-3x5x140
Dumbbell One-Armed Standing Shoulder Press:
-4x5x40
-1x5x45
Decline Crunch:
-4x8x10

Wednesday - Lifting

Clean:
-1x2x88
-2x3x110
-3x3x154
-2x2x164
Bench Press:
-1x10x45
-1x5x135
-3x5,3,2x205
Deadlift:
-1x5x135
-1x5x225
-2x3x275
-1x1x305
-1x1x315
Decline Crunch:
-4x15

Tuesday - Swimming

Swam for about 25 minutes, mostly freestyle and breaststroke. My knee hurts today (the next morning), I think it might be all the breaststroke.

Tuesday - Black Belt

Started off with some Wing Chun, then moved on to hapkido joint manipulation. Then some knife defense.

Monday - Lifting

Front Squat:
-1x5x45
-1x5x135
-2x5x220
-1x4x220
Barbell Rows:
-1x5x45
-4x5x135
Overhead Press:
-1x5x45
-1x5x85
-1x5x115
-1x3x125
-1x5x115
Deadlift:
-1x5x154
-1x1x280
Decline Crunch:
-1x8x10
-3x5x25
-1x15

*messed up the last squat, due to shit form. So annoying. It was going really well too :(
*first time doing BB rows, not bad. I think my form is good and my back was tight. I will alternate them with pullups.
*OHP first time a long time. I am so weak. Pathetic.
*Deadlifted for the hell of it. The heavy one was me thinking the weight someone else was doing was light.
*last set of the 25 lbs crunches I put the weight on my chest.