Fitness notes...

Saturday, 16 June 2012
30-40 mins., 99kg

Tripod headstand: 1 min. + motions X 3 (cycles)

[I did this just so I could get a workout in before the looming, ominous "all you can ate buffet" to which we treated my in-laws.]

Supine leg lifts: 15/15/10, 15/15/10


Pinches: Sleeping mat (Overhand, Finger-palm, Thumb-fingers) X 3

[I used a quasi-tatami mat, common in Taiwan. I pinched it overhand till failure (which was mere seconds usually, due to the give of the fabric and the sheer ungainliness of the thing), then along one of its seams like hoisting a sack without using your thumbs, then the same thing but with the emphasis on my index and bird-finger and thumb. Nice improv challenge, good for the brachioradialis. Easily quantifiable by time.]

Walking (+ 3-brick block pinching): 30 mins. (10 mins.)

[Later that night, once the buffet had had its way with us, I was sent on an errand, so I decided to walk and complete a lesson on Pimsleur Spanish II. This made for a 30-minute walk, around the midpoint of which I found a block, made of three bricks, on the sidewalk. So I commenced with pinch-grip farmer-walks, in each hand until failure until I got back home. Another cool improv challenge. The stone may have weighed 10kg.]

Grip training…

Monday, 19 March 2012
30–40 min., 97kg

1" wrist roller: ext/flex x 4 @ 9kg

2" wrist roller: ext/flex x 4 @ 14kg

"dynamite" wrist roller: ext/flex x 4 @ 14kg

1/2" pinch piece: grasp to failure x 4 @ 9kg

Wednesday, 29 February 2012
Conditioning/Detraining
60 min., 97.5kg

WARMUP:
• Chin Na exercises (擒拿手躁): eagle claw, crane claw, flying wing, finger roll x 3

[LINK TO demo video]

• Stairs: Up and down ten floors: 12 min.
• Stretching

Behold the power of Fugazi!

Gut wrench: standing Russian twist: 40, 40, 40, 40 @ 15kg

Gut wrench: floor grappling: 40, 40, 40, 40 @ 15kg

Jump rope: 200, 250, 400, 500

Neck lift: 15, 20, 25, 15 @ 6kg, 9kg, 13kg, 13kg

* * *
I can't deny that watching Warrior last night put an ember or two under my bum. I won't say that having traps like Tom Hardy had in that movie means you're as strong as they make you look… but they sure as hell can't hurt.

Fitness notes…

Wednesday, 16.11.2011
94.5kg, 25–30 mins.

Medicine pill drills:

Overhead toss 12, 12, 20
[Two hand press, see]

Bent water bucket 24, 24, 30
[Shovel the pill up side to side; very good for biceps]

Bent high shovel 12, 12, 15 left & right
[Hoist the pill up high to one side with a mini squat bringing back down]

Sack toss-flip between legs 12, 12, 15
[Start in hiked position, rise up and toss-flip the pill to catch and return down]

Toss from hand to hand 12, 12
[Toss it, great for biceps!]

One-hand press 12, 12, 15 left & right
[Stabilize with the opposing hand on the way down and press evenly up]

Goblet toss-catch 12, 15, 20
[Toss the pill upwards like a baby and catch it at quasi-terminal velocity, with a semi-squat]

Hula hoop 30 sec. x 3
[Hoola hoop is great for the core, but also great for shoulders and wrists]

3+4 spring shrug 12, 15, 20 left & right

•••

In case you forgot (??), my medicine pill is an ~11kg (~24 lbs.) globule in the fashion of a medicine ball. This was a high-energy workout and really felt good. I also did a brief set, not worthy of mention, of back and forth rotations of the pill, as a kinder, gentler version of the hand to hand toss: very good for the core.

Fitness notes...

Saturday, 2011.8.20
95kg

MORNING:
Hindu squat: 55
Hindu pushup: 25
Standing db curl: 10 @ 21kg

AFTERNOON:
Grip training:

CoC #1.5: 3 closes

CoC #1.5: 6 closes

CoC #2: 3 reps

CoC #2: 3 reps

CoC #2: iso crush (~10 sec.)

CoC #1.5: iso crush (~30 sec.)

NIGHT:

Sling pullup: 8, 8, 8
[Pullups from a hanging loading sling, hands in the loops.]

Hindu squat: 45, 45, 45

Hindu pushup: 20, 22, 25

Ab wheel: 25, 20

+++

I did the night session after a hot pot dinner with inlaws in Sanxia, and I could feel the lack of circulation in my limbs. But I simply couldn't go without more exercise before bed. I wasn't in a masochistic mood, so I settled for what you see. It dawned on me during the drills that diverting blood from my gut to my muscles might well interfere with my digestion, and my gut-status today seems to bear that out. On the positive side, I am getting higher reps that roll longer and deeper each wheel with the ab wheel. Core Power!

I have still not bested the CoC #2, but I learned some good things this time around. First, I have lost my edge/momentum on the #2 (but not the other grippers!) because I have not been training heavily the past few months. I am sure my lack of squats and deads, etc. have reduced the testosterone boost I was enjoying in my victory over the #1.5.

Second, or perhaps as just a sub-point of the first, I realized how integral the crush training is for the entire torso. I discovered this (afresh) since I sprained my lower neck from my exertions with the #2. Successful gripping force must be applied with the entire shoulder-lat-arm system, and my lack of heavy back training left my inner traps vulnerable to the exertions.

Third, my left hand is almost equal in strength now with my right hand.

Fourth, I need to get back on a twice-a-week regimen and must use the #2 each time. It felt great grappling with the #2 again after a couple weeks of mostly flail, overcrushing, Qin Na drills, and higher reps. My tendons don't feel strained so I will have another crack at the #2 on Tuesday.

Meanwhile, I will begin a more serious home regimen this Wednesday:

Sling pullups,
Hindu pushups,
Hindu squats,
Ab wheel,
Pushups,
and
Neck bridging.
[3 sets >12, 3 sets >25, 3 sets >55, 3 sets >20, 3 sets >40, 3 sets >50 sec.]

On off-days I will do two or three sets of lunges, Hindu pushups, and flail in the morning. In the interims I will do my twice-weekly grip training. The neck harness can be more sporadic. I also hope to take a 20-minute or so walk with my wife after every dinner.

Enjoyed a lovely (and apparently rather healing) weekend with my in-laws in Sanxia. I and my wife are taking steps to advance our educational credentials and goals, saving what money we can, and I have my eye on a couple graduate programs. MUST. KEEP. WRITING.

Fitness notes...

SUNDAY, 2011.8.14

95kg, 25 mins.

Hindu squat: 20, 55, 55

Hindu pushup: 15, 25, 25

Flail: 20-30 sec. each hand each vector

Standing DB curl: 6, 8, 10 @ 21kg

Grip training:

Qin Na exercises: 3 sets to burning fatigue

Heavy 150: 20 reps (20 closes r.h., 17 closes l.h.)

MONDAY, 2011.8.15

95kg, 30 mins.

Hindu squat: 50, 55, 60

Hindu pushup: 25, 25, 25

Neck harness: 30, 40, 50 (all four vectors)

Pullup: 12, 11, 10

[Alas, a good bit of kipping and a final negative. On the bright side, pullups on a sling-bar are probably harder, and my grip was pretty fatigued from last night's and today's qin na drills.]

Ab wheel: 15, 15, 15

WEDNESDAY, 2011.8.17
95kg, 15 mins.

Ab wheel: 20, 20, 20

Qin Na drills

Heavy 150: 35 closes

Gym regimen - March 2011

FRIDAY, 25 MARCH 2011
A4: Shoulders, Triceps, Lats
55 mins, 98kg

WARMUP

CIRCUIT:

Lateral delt DB flye: 10, 8, 6 @ 10kg, 12.5kg, 14kg

Close-grip incline bench: 10, 8, 6 @ 60kg, 65kg, 70kg

Planking: 1 min, 1 min, 1 min
[Rested elbows on a bench and did 30 seconds straight on, then 15 & 15 seconds for obliques.]

CIRCUIT:

Rear delt DB flye: 10, 8, 6 @ 10kg, 12.5kg, 14kg

BB military press: 10, 8, 6 @ 40kg, 45kg, 50kg
[High and tight! Might go a tad heavier next week….]

CIRCUIT:

Front delt DB flye (per arm): 5, 8, 7 @ 10kg, 12.5kg, 14kg
[High and tight! I got confused on set 1 and counted only 10 reps total. Meh.]

DB pullover (with press): 12, 10, 8 @ 22kg, 26kg, 32kg
[I love pullovers! And, hey, I just noticed I'm actually showing some serratus anterior up in here!]

Planking: 1 min, 1 min, 1 min
[Rested elbows on a bench and did 30 seconds straight on, then 15 & 15 seconds for obliques.]

CIRCUIT:

BB shrug: 10, 8, 6 @ 110kg, 115kg, 120kg
[Oof, these shrugs showed that my forearms have had a long week and deserve a good rest this weekend. Nice squeeze-lock on last rep of sets 2 and 3. A study in contrasts: as I approached the bar for set 2 or 3, I glimpsed a guy in the mirror doing DB shrugs… using maybe 28kg total. Granted, he was spindlier than I am, but it was a nice reminder that you get out of it what you put into it, aka, no pain no gain.]

Close-grip incline bench: 12, 9, 6 @ 50kg, 55kg, 60kg
[I needed something to go with my shrugs and it's good to work my chest more. Rep 5 of set 3 I switched to a natural grip and on the last rep I squeezed the hell out of the bar and screamed––and up she went! Hoorah!]

•

I've decided to stick to 3 sets per exercise. Squeezing in 4 sets really shows in terms of time and performance fatigue (e.g. in my A3 workout this week). I am cautious with my shoulders so today was a very chaste but fulfilling workout.

Recent adventures in bodyweighting…

Wednesday 2/2 45 mins
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