Friday - Bag Drills, Handsprings, Aerials

Did some kicks on the bags in the martial arts room at the ERC. Mostly roundhouse kicks, making sure to pivot fully. Also practiced some jumping and non-jumping double and triple kicks (olympic style).

Practiced some cartwheels, putting my hand (right hand) down at the last possible second, then did a couple aerials. Felt so awesome, although I need to get more vertical. I think I can swing my arms to do that.

Friday - Skating, Patterns, Handsprings, and Kip-ups

Got out of class way early, and done with classes for the day so tried some flatland skateboard tricks for maybe 45 minutes, then went over to LaPlata. Practiced all my patterns starting at Syju Jirugi up to Juche. Got some food, went back, stretched, did some kip-ups, front handsprings, some without my head to help, some backrolls, dive rolls, and then relaxed for a bit.

New Workout Plan - post-injury, 4/29/10

Day 1:
Bench Press (BB/DB)
Front Squat/Back Squat
Pullup/Chinnup (weighted)
Crunch
--Clean
--Clean and Jerk
--Clean Pull

Day 2:
Overhead Press (BB/DB)
Pendlay Row/Bent-Over Row (BB)
Deadlift
Crunch
--Clean
--Clean and Jerk
--Clean Pull

(--) means if I have the proper facilities

Thursday - Black Belt

Managed to make it after GEMS102 to about the last 30 minutes. Did some ground drills, rolls, front handsprings, kip-ups, and jumped over the barrier between the fields. Jumped over it without hands in sidekick tuck, not difficult. Also practiced doing a butterfly kick over it without hands, but I couldn't do it without using my chest as a fulcrum instead.

I realized that my butterfly kick looks pretty good, even though it feels like it looks bad. I had Travis tape it to look at it myself.

Thursday - Lifting

Front Squat:
-3x6x45
-2x6x85
-3x6x135
DB Shoulder Press:
-2x5x25
-2x5x55
DB Row:
-2x8x40
-3x5x85
Pullup:
-5xBW + 15
-1xBW + 40
-1xBW + 50
-1xBW + 60

*did weighted pullups by figure-fouring a dumbbell
*groin feels better, need to take it slow
*when doing squats, the less I point my feet out, the less my groin has to work

Monday - Lifting

Front Squat:

-4x6x45

-2x6x85
Bench Press:

-10x45

-8x135

-2x5x210

-1x4x210

T-Bar Row:

-6x45

-3x5x115

Pullup:

-4x5xBW + 15

Saturday - Demo

The demo went well. I was completely spent after the demo, and just laid in my bed for a while. No injuries, but I did scrape up my knuckles pretty badly on the ground doing a slide, did two breakfalls on linoleum, and ended up rolling on the linoleum too.

Overall I good show I think though, despite the pain (kidding about the pain, I didn't notice till the end).

Thursday - Black Belt

Got there just in time to practice the pattern I am doing on Saturday for the demo, then later practiced the fighting skit once through. Not too much of a workout but I got to practice so that is good.

Wednesday - Lifting

DB Seated Shoulder Press:

-2x6x25

-3x5x55

DB Fly:

-2x5x20

-2x2x30*

DB Row:

-8x40

-3x5x80

Chinnup:

-4x5xBW + 10

Decline Crunch:

-2x20

Floor Wiper:

-2x20x110

*flies hurt for some reason, so I stopped

Monday - Kendo

Kendo was good today. Started with some basics, then moved into Kiri Kaeshi. Then we sparred for about 45 minutes so I was pretty tired afterward because I had just weightlifted. Overall a good workout though.

Monday - Lifting

Bench Press:

-12x45

-8x135

-1x5x210

-2x4x210

T-Bar Row:

-2x8x45

-3x5x110

Pullup:

-4x5xBW + 10

Crunch:

-3x15xBW + 10

*used a dumbbell to weight the pullups. Held it between my feet.

Sunday - Black Belt

Practiced the fighting skit with Travis several times and practiced doing Gaebaek with Travis and Russell together a few times. Then did some Kendo practice and so rolls, handstands, kip-ups, and front-handsprings, which I still can't do without using my head too. Need to work on arm strength.

I haven't lifting since Wednesday, and I really want to lift today but I need to study for my econ exam this after noon and then the exam is during when I would normally lift. I then have Kendo. I think I will try to lift later tonight, but I don't know if I will have time. Damn.

Wednesday - Lifting

DB Seated Shoulder Press:
-8x15
-8x25
-3x5x55
DB Fly:
-2x8x15
-3x5x32.5
DB Row:
-8x40
-3x5x75
Chinnup:
-3x8
Crunch:
-1x20
-2x12x10
3 Second Crunch:
-1x10

Tuesday - Black Belt

Practiced some Kendo and practiced my fighting skit with Travis. It is looking good. Not too hard of a workout though.

Monday - Lifting

Bench Press:
-10x45
-8x135
-3x5x205
T-Bar Row:
-2x5x45
-3x5x105
DB Lat Raise:
-2x10x10
-3x6x12.5
Pullup:
-4x8
Crunch:
-4x20

*successful on the bench.
*was told that I should switch up my stuff (like from and to DB and BB) every 6 weeks or so. I will make a new plan soon.
*lateral raises up higher than parallel to the floor, more like up 45 degrees

Sunday - Black Belt

Mostly just practiced the fighting skit with Travis, and tried using arnis sticks against a shinai with some difficulty. I would like to get better at it at least.

Saturday - Lifting

DB Seated Shoulder Press:

-10x25

-6x40
-2x5x50
-3x50
DB Fly:
-2x8x20
-3x5x30
DB Pendlay Row:
-8x40
-3x5x75
Chinnup:
-3x8
3 Second Crunch:
-15
Plank:
-20 sec
Crunch:
-3x15

Friday - Swimming

Swam for about an hour today, nothing hard because of no kicking to not aggravate the groin but still I was glad to get a workout in.

Wednesday - Lifting

Bench Press:
-10x45
-8x135
-3x5x200
T-Bar Row:
-10x45
-4x5x100
Lat Raise:
-10x10
-3x8x15
Pullup:
-3x8
-1x5
3 Second Crunch:
-2x15
Crunch + Plank:
2x12 + 20sec

*had to work out in the ERC today
*didn't do rear delt raises because of too many people and not enough benches

Tuesday - Black Belt and Misc

Didn't do anything that would strain my groin, just played with the nunchaks and shinai. Practiced a bit defending with nunchaku against a shinai, but I held both ends in my hand and used it like an arnis stick. Mixed results.

Also today I tried for about an hour and a half to do a handstand on my skateboard, which I have found is really hard. I got one. Next time I will try for two.

Monday - Lifting

DB Seated Shoulder Press:

-8x40

-4x5x50

DB Fly:

-8x20

-3x5x30

DB Supported Row:

-2x50

-3x5x70

BB Incline Bench Press:

-8x45

-5x85

-3x5x135

Chinnup:

-3x8

-2x4

Crunch + Plank:

-3x20 + 20sec

*first time doing incline bench. Low weight, arms were tired. Will have to figure out how to add that in somewhere.

*no kendo, waiting till next week.

*adding 5 lbs is harder with dumbbells because it is really 10 lbs. I will add when I can

Sunday - Black Belt

Didn't fight, but practiced with weapons, light sparring with shinai, dual shinai, nunchaku practice. Practiced skit with Travis, the sword part is done and looking good so far I think. Next time we will work on the hand to hand part.

Saturday - Lifting

Bench Press:

-8x45

-6x135

-2x5x200

-1x4x200

T-Bar Row:

-8x45

-4x5x95

Seated Dumbbell Lateral Raise:

-5x8x10

Incline Dumbbell Rear Deltoid Fly:

-3x8x5

-2x8x7.5

Pullup:

-4x8

Crunch + Plank:

-3x20 + 20sec

Friday - Swimming

Swam with just my arms for about 30 minutes. Not much effort because of my groin injury, but my arms got a bit tired.