Hindu squats 40, 40 40
Hindu pushups 20, 20, 20
Rope rows (two-/one-hand) 12/10, 12/10, 12/10
Behind-the-head tricep extensions 20, 20, 20
Bungee curls (over-/underhand) 20/20, 20/20, 20/20
Pushups 30, 40, 30
FRIDAY 2/4 45 mins
Hindu squats 40, 45, 50
Hindu pushups 20, 20, 20
Rope rows (two-/one-hand) 20/6, 20/8, 20/10
Behind-the-head tricep extensions 20, 20, 22
Bungee curls (over-/underhand) 20/20, 20/20, 20/20
Pushups 28, 30, 35
TUESDAY 2/8 60 mins
Warmup: calisthenics, stretching
CIRCUIT
Hindu squats: 50, 50, 50
Hindu pushups, 20, 20, 20
Lassoes (per side): 30, 30, 30 @ rope + 2kg
Chain hauls (per arm): 6, 6, 8
Rope rows: 20, 20, 20
Bridge planking: 40 secs, 60 secs, 60 secs
Calf raises (on a chain grid): 45, 50, 60
Dips: 15, 18, 22
Chinups: 12, 14, 12 (a decent amount of kipping on the last reps of the last sets)
[UPDATED 2/9: I couldn't resist another session…]
2/9 WEDNESDAY 50–60 mins
Warmup: calisthenics, stretching, Indian clubs
CIRCUIT:
Hindu squats: 40, 45, 50
Hindu pushups: 20, 22, 24
Lassoes (per side): 30, 30, 30 @ rope + 2kg
One-arm chain hauls: 6, 7, 9
Rope rows: 12, 12, 15
Bridge planking: 40 secs, 40 secs, 40 secs
Calf raises (on chain grid): 45, 45, 45
Dips: 17, 18, 20
Chinups (with power straps): 15, 15, 15
[with some kipping on various reps]
I am doing BDW this week, not only because I love it, but also so I can get back onto my A-regimen square on Monday next week. The Chinese New Year holiday was not officially over until today (Tuesday), and I made the most of my time off. My gf said to me tonight, "You really are a 'gongfu guy.'" She had, I guess, recently seen a movie on TV, one of those ubiquitous, undying Asian martial arts films, so when I told her about my exercises tonight, she "whooed" and told me I'm a real gongfu guy.
The fact is, despite his operatic background and his highly staged combat style, Jackie Chan has "true gongfu." As did Bruce Lee. As does Jet Li. As does Donnie Yen. And, I'm sure, as do many other martial artists whom I don't know. Real gongfu is about meekness––or at least I'd like to think so. "Meekness," as my beloved youth pastor used to say, "is power under wraps." That's what I want. I want to be one of those old guys who can suddenly show true strength never when expected, yet always when needed. All this, of course, assuming God does not will to sanctify me by disease and weakness "in the open".
Here are some verses I got from a Wiki (?) entry on "real gongfu":
行走江湖，最忌心浮氣燥；
沉住氣，最少保持兩秒距離；
瞻前顧後，為轉線做好準備；
無論大與小，禮讓最緊要；
於公路上，一定要有良好的技術及態度，
才稱得上為真功夫！
My translation:
Walking along the Hujiang River, heart all aflutter;
Keeping my bile down, keeping at least a two-second distance from everyone;
Eyes ahead, eyes in back, ready to turn on a dime;
I don't care if they're big or small, best to keep a polite deference;
On the open road, you need sharp skills and attitude,
that's the only way to claim real gongfu!
And of course, there are the immortal lyrics to the theme song of Once Upon a Time in China remind us of true gongfu:
傲氣面對萬重浪 熱血像那紅日光
膽似鐵打 骨如精鋼
胸襟百千丈 眼光萬里長
我發奮圖強 做好漢
做個好漢子 每天要自強
熱血男兒漢 比太陽更光
＊讓海天為我聚能量 去開天闢地
為我理想去闖
看碧波高壯 又看碧空廣闊浩氣揚
我是男兒當自強
昂步挺胸大家作棟樑 做好漢
用我百點熱 耀出千分光
做個好漢子 熱血熱腸熱 比太陽更光
做個好漢子 熱血熱腸熱 比太陽更光
(You can view this video for what looks like a respectable English translation of the song.)
I know it makes me a complete nerd, but I keep a copy of these lyrics in my wallet. I have done so since early 2009. Although Lin Zi Xiang 林子祥 was the original singer, Jackie Chan 陳龍 is also known to have a rendition of his own.
And that's my point: those with true gongfu tend to gravitate towards each other.
I hardly mean to suggest I am anywhere near the level of excellence and discipline of Jackie Chan and Bruce Lee, et al. I only mean to say that their spirit of "real gongfu" inspires me. Indeed, it was Jackie Chan's early rendition Drunken Boxing which drew me to Asia, and, certainly, his second rendition of Drunken Boxing which kept me here. (Pardon the Englsh, and, erm, Spanish, dubbing in both clips.)
So, tonight was all about real gongfu. I slacked off the past few days but still hit it hard tonight. I'd like to think both are the perogative of those with reak gongfu.
WEDNESDAY 2/9 UPDATE:
The nice thing about BDW is that it's demanding enough to make pain-gains, but not so intense that you couldn't do it every single day. A true martial arts goal: relentless gains with humble patience.
Tonight I struck upon a way of training my traps with BDW: loop the cable under a park bench (or even around the base of a tree, if need be), lean back, and shrug up to an upright position. That is, by the way, the basic motion I use for chain hauls and rope rows: loop the cable onto something at or above shoulder level, lean back, and pull up into a locked/flexed position.
I liked using the power straps on my chinups, since it allowed me to isolate and really work the biceps. I shall continue to use them, since my biceps need a big boost. Once they "get there," I'll go back to a 'naked' grip. Meanwhile, on off days, I shall continue training my grip. To date, my grip-training devices are the following:
- Indian clubs
- Eagle catcher
- Gyroscopic wrist ball
- Augmented wrist gripper (I stuff wedges of a rubber baseball into the hinge to increase the poundage)
- Heavy-gauge alligator clip (Augmented with any number of rubber bands around its teeth)
- Clay vase [LINK!] (Can be augmented by adding sand, water, etc.) I'm also very pleased with a modification I invented last night. I threaded a couple plates onto a/two 3-ft bungee cord/s and hung them from the mouth of the vase. This allows me to add almost limitless weight to the vase.
- Wrist roller
No comments:
Post a Comment