Friday, 2011.9.30
96kg, 40 min.
Gut wrench:
Lateral twist: 20/20, 20/20 @ 20kg
Drawing water: 20/20, 20/20 @ 20kg
Squat-press: 20/20, 20/20 @ 20kg
Grapple: 20/20, 20/20 @ 20kg
Mace:
Chop: 20/20, 30/30 @ 10kg
Tricep extension: 12/12, 20/20 @ 10kg
Overhead "off-kilter" squat: 10/10, 15/15 @ 20kg
[Used the gut wrench as the bar, and since the weights are on the head of the bar, each sub-set of squats is off-kilter towards the weighted head. Good for the core and traps.]
Standing 2" db press: 10/10, 12/12 @ 20kg
Barrel pushup: 30, 35
+++
I was exhausted and hot after this workout, but I'm glad I did it.
*****************
Saturday, 2011.10.1
96kg, 30 min.
Jogging: 5 min., 2 min., 2 min., 2 min., 2 min., 3 min.
[Warmup, then 2 min. after rows and ab wheels and then a short rest before sling pullups, and a then final loop.]
Underhand 2" bar bent-over row: 12, 12, 15 @ 50kg+
Ab wheel: 18, 20, 22
Sling pullup-leg lifts: 9, 9, 9
+ + +
My wife was right: I'm glad I opted to do this workout instead of just vegging.
Friday, September 30, 2011
Sunday, September 25, 2011
Fitness notes...
Saturday, 2011.9.24
One-hand db press: 10/10 x 4 @ 20kg
Reverse db hike: 10 x 4 @ 20kg
Lateral pec pull:
25 x 3 @ 2-springs
[I stood lateral to a couple of springs latched to a window and did lateral pulls to work my pecs.]
Saturday, 2011.9.25
Gut wrencher:
[An old friend, whose services I haven't used in a while. Still faithful, he is!]
Lateral twist: 20/20, 20/20 @ 11kg, 13kg
[The / indicates I did each motion with a differing hand on top of the other.]
Drawing water: 20/20, 20/20 @ 13kg
[/ indidates one hand versus the other.]
Grappling: 20/20, 20/20 @ 13kg
[Ibid.]
Wrist roller:
up/down: 10.5kg
[I used a new rolling clothes hanger to mount my arms on to accentuate forearm effort.]
up/down: 8kg
up/down: 8kg
One-hand db press: 10/10 x 4 @ 20kg
Reverse db hike: 10 x 4 @ 20kg
Lateral pec pull:
25 x 3 @ 2-springs
[I stood lateral to a couple of springs latched to a window and did lateral pulls to work my pecs.]
Saturday, 2011.9.25
Gut wrencher:
[An old friend, whose services I haven't used in a while. Still faithful, he is!]
Lateral twist: 20/20, 20/20 @ 11kg, 13kg
[The / indicates I did each motion with a differing hand on top of the other.]
Drawing water: 20/20, 20/20 @ 13kg
[/ indidates one hand versus the other.]
Grappling: 20/20, 20/20 @ 13kg
[Ibid.]
Wrist roller:
up/down: 10.5kg
[I used a new rolling clothes hanger to mount my arms on to accentuate forearm effort.]
up/down: 8kg
up/down: 8kg
Thursday, September 22, 2011
Fitness notes...
Thursday, 2011.9.22
95kg, 30 min. (or so)
BOKKEN DRILLS (chop-steps):
sagittal: 10/10 x 3
diagonal: 10/10 x 3
horizontal: 10/10 x 3
MACE DRILLS:
overhead swing: 10/10 x 3
chop-step: 10/10 x 3
shovel-step: 10/10 x 3
CIRCUIT:
Hindu squat: 40, 45
Ab wheel: 15, 18
Pullup/leg lift: 10, 9
+ + +
I liked this workout, because, while it wasn't as "heavy" as I sometimes go, and ended with one less set of volume than I had intended, I kept the intensity high and the rests short.
The only thing novel to report are the pullups. I slung a... sling on the banister overhead and did pullups combined with a straight-leg leg lift. Good stuff. Next time I will make the grips wider, since tonight's width focused more on my traps than my lats.
Happily (yes), my forearms were sore today. Grip training and thick-bar rows for the win!
95kg, 30 min. (or so)
BOKKEN DRILLS (chop-steps):
sagittal: 10/10 x 3
diagonal: 10/10 x 3
horizontal: 10/10 x 3
MACE DRILLS:
overhead swing: 10/10 x 3
chop-step: 10/10 x 3
shovel-step: 10/10 x 3
CIRCUIT:
Hindu squat: 40, 45
Ab wheel: 15, 18
Pullup/leg lift: 10, 9
+ + +
I liked this workout, because, while it wasn't as "heavy" as I sometimes go, and ended with one less set of volume than I had intended, I kept the intensity high and the rests short.
The only thing novel to report are the pullups. I slung a... sling on the banister overhead and did pullups combined with a straight-leg leg lift. Good stuff. Next time I will make the grips wider, since tonight's width focused more on my traps than my lats.
Happily (yes), my forearms were sore today. Grip training and thick-bar rows for the win!
Wednesday, September 21, 2011
Fitness notes...
Wednesday, 2011.9.21
95kg, 35 min.
WARMUP:
Barrel press-squat: 10, 10
Bokken: 12, 12 x sagittal, diagonal, hoizontal
Grip training:
Heavy 150: 6 closes
CoC #1.5: 6 closes
CoC #2: 6 reps l.h. (no closes), 6 reps r.h. (3 closes!)
CoC #2: 5 reps per hand, 1 close r.h.
CoC #1.5: negative 30 sec. hold
Hindu squat: 50, 50
Bent-over underhand row: 15, 20 @ 50kg+
Hindu pushup: 25, 25
+ + +
That's right, ladies and gents, I've reached about 3 solid closes on the CoC #2. My wife and I have agreed that when I can do 6 closes on the #2, she'll buy me the CoC# 2.5. And after THAT? Well, it's on to the #3! I have a coworker who "gives" me only 6 months to close the #3. A generous estimate, and a good challenge! I was genuinely surprised that I closed the #2 as I did tonight. The first close evinced a righteous krnch as the handles met, so... I really am getting there. Just goes to show how important recovery and the wing chun band (...and ample doses of whiskey...) are.
I liked how the underhand rows worked my biceps. It was a relief to find I had miscalculated my 2" barbell weight in my last notes, so my maintenance workouts aren't too appallingly removed from my actual gym sessions.
Oh, I almost forgot, but the highlight of tonight's workout was that, on my negative crush with the #1.5, lymphatic fluid from a cut on my right pinky got squeezed out! Maybe I'l upload a (blurry) photo of the crime scene. All man, baby, stay tuned!
['Twas whilst re-reading this update, that I thought of a brutal compound exercise, and tried it... though nearly with perilous results! Bent-over overhand row, into swinging curl up to chest, into standing barbell press, into overhead press and squat, back down into bent-over row. Not for the faint of heart, or drunk.]
95kg, 35 min.
WARMUP:
Barrel press-squat: 10, 10
Bokken: 12, 12 x sagittal, diagonal, hoizontal
Grip training:
Heavy 150: 6 closes
CoC #1.5: 6 closes
CoC #2: 6 reps l.h. (no closes), 6 reps r.h. (3 closes!)
CoC #2: 5 reps per hand, 1 close r.h.
CoC #1.5: negative 30 sec. hold
Hindu squat: 50, 50
Bent-over underhand row: 15, 20 @ 50kg+
Hindu pushup: 25, 25
+ + +
That's right, ladies and gents, I've reached about 3 solid closes on the CoC #2. My wife and I have agreed that when I can do 6 closes on the #2, she'll buy me the CoC# 2.5. And after THAT? Well, it's on to the #3! I have a coworker who "gives" me only 6 months to close the #3. A generous estimate, and a good challenge! I was genuinely surprised that I closed the #2 as I did tonight. The first close evinced a righteous krnch as the handles met, so... I really am getting there. Just goes to show how important recovery and the wing chun band (...and ample doses of whiskey...) are.
I liked how the underhand rows worked my biceps. It was a relief to find I had miscalculated my 2" barbell weight in my last notes, so my maintenance workouts aren't too appallingly removed from my actual gym sessions.
Oh, I almost forgot, but the highlight of tonight's workout was that, on my negative crush with the #1.5, lymphatic fluid from a cut on my right pinky got squeezed out! Maybe I'l upload a (blurry) photo of the crime scene. All man, baby, stay tuned!
['Twas whilst re-reading this update, that I thought of a brutal compound exercise, and tried it... though nearly with perilous results! Bent-over overhand row, into swinging curl up to chest, into standing barbell press, into overhead press and squat, back down into bent-over row. Not for the faint of heart, or drunk.]
Tuesday, September 20, 2011
Fitness notes...
Wednesday, 2011.9.15
94 kg, 40 min.
Bokken drills (chop-step):
Vertical: 20, 20, 20
Diagonal: 20, 20, 20
Horizontal: 20, 20, 20
Mace drills:
Overhead swing: 10, 12 @ 10kg
Shovel: 10, 12 @ 10kg
Chop: 10, 12 @ 10kg
Ab wheel: 16, 18, 20
Neck harness: 30, 40, 50
Thursday, 2011.9.15
94.5kg, 20 min.
Pullups/chinups: 7/7
[Weak sauce, I know. I was just testing a new, tentative setup I tried in a nearby stairwell. I love our new apartment, but it DRIVES ME CRAZY that there are no obviously good spots for doing pullups! It's been a habit, nay, compulsion, of mine since high school to recon any place I stay for handy pullup spots. Alas, in our new place, I'm having to be very creative and dogged in making such spots a reality.]
Mace drills:
Curls: 10, 15 @ 8kg
Press: 10, 15 @ 8kg
Hike: 10, 15 @ 8kg
[Bend over with the mace between your legs, and stand upright to bring the mace into a pause at the uppermost chopping position. good for hamstrings, lower back, core, shoulders, and triceps.]
Friday, 2011.9.16
95kg, 30 min.
Barrel drills:
Press/squat: 10, 15 @ 14kg
[Press the barrel overhead, then squat and rise to lower the barrel to the chest, and repeat.]
Curl/tricep: 10, 15 @ 14kg
[Grab the circular edges of the barrel, horizontal, in a curl position. Curl up and raise into a tricep extension. Repeat.]
Hoist press: 10, 15 @ 14kg
[Grab the edges of the barrel, horizontal, as with the curl motion, but then twist and hoist it overhead, as if quickly loading baggage into an overhead compartment.]
Mace drills:
Shovel: 10, 15 @ 10kg
Chop: 10, 15 @ 10kg
Shrug: 15/15, 15/15 @ 50kg+
[Some at the waist, some overhead.]
Bent row: 12, 15 @ 50kg+
[Should try Yates rows next time.]
Barrel pushup: 15, 20
Tuesday, 2011.9.20
95kg, 30 min.
Ab wheel: 16, 20
Flail: ~30 sec. per hand per direction
Hindu squat: 50, 50
Hindu pushup: 25, 25
Mace chop: 20, 20 @ 10kg
+ + +
Saturday and Sunday my wife and I were at a "pre-Cana" seminar, so, between that and my classes and every durned thing else, I had no time for "a serious workout." None the less, after each meal, my wife and went for a walk and I used my wing chun band as we walked.
As for "the barrel", last week I picked up a huge cylinder of black plastic. It's .57 meters tall and .31 meters in diameter, and weighs 14 kg. It's just fun. Very "strong man" feel to it (overhead presses, swings, bear hugs, etc.).
I just saw something in passing about how "anything over 12 reps is considered a 'maintenance' workout." I'd have to concur. I'm doing what I'm doing these days just to stay fit, feel good, and maintain a psychological and physiological basis for when I get back in the gym.
94 kg, 40 min.
Bokken drills (chop-step):
Vertical: 20, 20, 20
Diagonal: 20, 20, 20
Horizontal: 20, 20, 20
Mace drills:
Overhead swing: 10, 12 @ 10kg
Shovel: 10, 12 @ 10kg
Chop: 10, 12 @ 10kg
Ab wheel: 16, 18, 20
Neck harness: 30, 40, 50
Thursday, 2011.9.15
94.5kg, 20 min.
Pullups/chinups: 7/7
[Weak sauce, I know. I was just testing a new, tentative setup I tried in a nearby stairwell. I love our new apartment, but it DRIVES ME CRAZY that there are no obviously good spots for doing pullups! It's been a habit, nay, compulsion, of mine since high school to recon any place I stay for handy pullup spots. Alas, in our new place, I'm having to be very creative and dogged in making such spots a reality.]
Mace drills:
Curls: 10, 15 @ 8kg
Press: 10, 15 @ 8kg
Hike: 10, 15 @ 8kg
[Bend over with the mace between your legs, and stand upright to bring the mace into a pause at the uppermost chopping position. good for hamstrings, lower back, core, shoulders, and triceps.]
Friday, 2011.9.16
95kg, 30 min.
Barrel drills:
Press/squat: 10, 15 @ 14kg
[Press the barrel overhead, then squat and rise to lower the barrel to the chest, and repeat.]
Curl/tricep: 10, 15 @ 14kg
[Grab the circular edges of the barrel, horizontal, in a curl position. Curl up and raise into a tricep extension. Repeat.]
Hoist press: 10, 15 @ 14kg
[Grab the edges of the barrel, horizontal, as with the curl motion, but then twist and hoist it overhead, as if quickly loading baggage into an overhead compartment.]
Mace drills:
Shovel: 10, 15 @ 10kg
Chop: 10, 15 @ 10kg
Shrug: 15/15, 15/15 @ 50kg+
[Some at the waist, some overhead.]
Bent row: 12, 15 @ 50kg+
[Should try Yates rows next time.]
Barrel pushup: 15, 20
Tuesday, 2011.9.20
95kg, 30 min.
Ab wheel: 16, 20
Flail: ~30 sec. per hand per direction
Hindu squat: 50, 50
Hindu pushup: 25, 25
Mace chop: 20, 20 @ 10kg
Saturday and Sunday my wife and I were at a "pre-Cana" seminar, so, between that and my classes and every durned thing else, I had no time for "a serious workout." None the less, after each meal, my wife and went for a walk and I used my wing chun band as we walked.
As for "the barrel", last week I picked up a huge cylinder of black plastic. It's .57 meters tall and .31 meters in diameter, and weighs 14 kg. It's just fun. Very "strong man" feel to it (overhead presses, swings, bear hugs, etc.).
I just saw something in passing about how "anything over 12 reps is considered a 'maintenance' workout." I'd have to concur. I'm doing what I'm doing these days just to stay fit, feel good, and maintain a psychological and physiological basis for when I get back in the gym.
Sunday, September 11, 2011
Fitness notes...
Saturday, 2011.9.10
94kg, 20 min.
"Wing chun" band drills:
[The slings {see below} may be the best training equipment I have purchased, but my "wing chun band" is, without a doubt, the best piece of equipment I have ever found {on the ground during a rain storm, no less!}. It's just a ring of 2mm-thick rubber, about 2 inches wide, but it is pure gold in my athletic mind. I use it for simulated wing chun punching and blocking, wrist strengthening, calf extensions, grip/pinch training, neck training, etc. You name it. I carry it with me nearly all the time and do little drills on the fly, but last night I did a more concentrated session to count as part of my workout.]
Neck harness: 30, 40, 50 (all four vectors)
Ab wheel: 30, 30
[Less extended roll-outs but I liked doing higher reps.]
Sunday, 2011.9.11
94kg, 40 min.
Bokken drills:
[All drills done with stepping motions to and fro.]
Front chop: 24 reps x 3
Diagonal chop: 30 reps x 3
Side chop: 30 reps x 3
Mace drills:
Overhead swoop: 8/8 x 2
Shovel walk: 15/15 x 2
Chopping wood: 15/15 x 2
Overhead press: 8/8 x 2
Chest expander drills:
[Did these with my wife. What a great gal! She held one handle of a two-spring chest expander and I yanked away from her. Then I held my handle and she yanked, etc.]
Yank & hold: 30/30
Lateral yank: 30/30
Core twist: 30/30
Judo drills:
[I impressed even myself with these. I invented the "technology" on the spot. The loading slings I bought months ago are possibly the best training device I have ever invested in. I had the idea tonight to loop one end around the handle of a four-spring chest expander and loop the other end on a banister peg. Then I just did a lot of judo throws, pulls, etc. Good shit. The slack in the sling gives it a lifelike feel, while the tension of the expander gives it a battle feel.]
Flail drills: 30 sec. each way each hand x 3
+ + +
Interestingly, I have lost more weight. I'm now only 94kg! Time to get back in the gym? Stay tuned.
94kg, 20 min.
"Wing chun" band drills:
[The slings {see below} may be the best training equipment I have purchased, but my "wing chun band" is, without a doubt, the best piece of equipment I have ever found {on the ground during a rain storm, no less!}. It's just a ring of 2mm-thick rubber, about 2 inches wide, but it is pure gold in my athletic mind. I use it for simulated wing chun punching and blocking, wrist strengthening, calf extensions, grip/pinch training, neck training, etc. You name it. I carry it with me nearly all the time and do little drills on the fly, but last night I did a more concentrated session to count as part of my workout.]
Neck harness: 30, 40, 50 (all four vectors)
Ab wheel: 30, 30
[Less extended roll-outs but I liked doing higher reps.]
Sunday, 2011.9.11
94kg, 40 min.
Bokken drills:
[All drills done with stepping motions to and fro.]
Front chop: 24 reps x 3
Diagonal chop: 30 reps x 3
Side chop: 30 reps x 3
Mace drills:
Overhead swoop: 8/8 x 2
Shovel walk: 15/15 x 2
Chopping wood: 15/15 x 2
Overhead press: 8/8 x 2
Chest expander drills:
[Did these with my wife. What a great gal! She held one handle of a two-spring chest expander and I yanked away from her. Then I held my handle and she yanked, etc.]
Yank & hold: 30/30
Lateral yank: 30/30
Core twist: 30/30
Judo drills:
[I impressed even myself with these. I invented the "technology" on the spot. The loading slings I bought months ago are possibly the best training device I have ever invested in. I had the idea tonight to loop one end around the handle of a four-spring chest expander and loop the other end on a banister peg. Then I just did a lot of judo throws, pulls, etc. Good shit. The slack in the sling gives it a lifelike feel, while the tension of the expander gives it a battle feel.]
Flail drills: 30 sec. each way each hand x 3
+ + +
Interestingly, I have lost more weight. I'm now only 94kg! Time to get back in the gym? Stay tuned.
Wednesday, September 7, 2011
Fitness notes...
Wednesday, 2011.9.7
95kg, 25 min.
Hindu squat: 50, 55
Hindu pushup: 20, 25
Ab wheel: 20, 24, 12
Grip training:
Heavy 150: 6 closes
CoC #1.5: 6 closes
CoC #2: 3 reps [1 close r.h., 0 closes l.h.]
CoC #2: 3 reps [0 closes]
CoC #1.5: 10 closes
95kg, 25 min.
Hindu squat: 50, 55
Hindu pushup: 20, 25
Ab wheel: 20, 24, 12
Grip training:
Heavy 150: 6 closes
CoC #1.5: 6 closes
CoC #2: 3 reps [1 close r.h., 0 closes l.h.]
CoC #2: 3 reps [0 closes]
CoC #1.5: 10 closes
+ + +
Felt even more authority on the #2 tonight. In fact, I didn't even think I had closed it, since it happened so quickly, but my wife confirmed. So I am now just on this side of "owning" the #2. I will invest--or allow my wife to spoil me with--a #2.5 once I get 3 closes with both hands. Hindu squats felt good tonight; I will start to get in sets of 60 and I think I should do 30-rep sets for the pushups. Stay tuned.
Sunday, September 4, 2011
Fitness notes...
Saturday, 2011.9.3
95kg, 45 min.
AFTERNOON SESSION:
Hindu squat: 45, 50
Hindu pushup: 20, 25
Flail: 20 sec., 20 sec.
Standing DB curl: 6, 6 @ 21kg
EVENING SESSION:
Hindu squat: 50, 55, 55
Hindu pushup: 25, 25, 25
Ab wheel: 14, 20, 24
Grip training:
Heavy 150: 6/3
CoC #1.5: 6
CoC #2: 4 reps
[At least 1 close for sure, maybe 2! Hooray!]
CoC #2: 4 reps
CoC #1.5: 10–12 closes
+ + +
So, ladies and gentlemen, I have closed the #2 at last. It will take at least a month more of training, I think, until I can close it 3–4 times with my right hand and 1–2 times with my left hand. It felt easier than I expected, and the last crunch of effort I added to close the gap was hugely satisfying. Onward.
AFTERNOON SESSION:
Hindu squat: 45, 50
Hindu pushup: 20, 25
Flail: 20 sec., 20 sec.
Standing DB curl: 6, 6 @ 21kg
EVENING SESSION:
Hindu squat: 50, 55, 55
Hindu pushup: 25, 25, 25
Ab wheel: 14, 20, 24
Grip training:
Heavy 150: 6/3
CoC #1.5: 6
CoC #2: 4 reps
[At least 1 close for sure, maybe 2! Hooray!]
CoC #2: 4 reps
CoC #1.5: 10–12 closes
+ + +
So, ladies and gentlemen, I have closed the #2 at last. It will take at least a month more of training, I think, until I can close it 3–4 times with my right hand and 1–2 times with my left hand. It felt easier than I expected, and the last crunch of effort I added to close the gap was hugely satisfying. Onward.
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