Well, I'm finally getting back into my grip training.
This afternoon…
Flail: 30+ sec. per hand per side
Heavy 150: 10 closes l.h., r.h.
CoC #1.5: 10 l.h. [with a little help], r.h.
CoC #2: 3/3
[Three alternating attempts to close it.]
CoC #1.5: 6 closes l.h. with 1 hard hold (20 sec.), 8 closes r.h. with 1 hard close (20 sec.)
Ab wheel: 14, 17, 20
Hula hoop: 1–2 mins x 3
Neck harness: 30, 35, 40
I'm approximately where I was in late September. It's time get back on the ball. And yes, the hula hoop is a genuine, kick-ass piece of exercise equipment.
Tuesday, November 15, 2011
Sunday, November 13, 2011
Fitness notes…
The past couple weeks have been busy. Wedding. Lots of work. Studies. Ear infections, and the like. But I have managed to do some exercise! Roughly, from memory:
Monday, 2011.11.7
Mace curls: 10, 12, 15 @ 12kg
Mace tricep extensions: 10, 12, 15 @ 12kg
Pushups: 25, 30, 35
Mace squats: 10, 12, 15 (reps per side) @ 12kg
Neck harness: 20, 30, 40
Thursday, 2011.11.10
Mace curls: 10, 12, 15 @ 12kg
Mace tricep extensions: 10, 12, 15 @ 12kg
Ab wheel: 12, 15, 18
Mace squats: 10, 12, 15 @ 12kg
Neck harness: 30, 35, 40
Saturday, 2011.11.12
Swimming: 30 mins, 1200m (breast:crawl::2:1)
Sunday, 2011.11.13
Stairs: 9 floors jog up, walk down
Sling pullup: 5, 10, 10
Ab wheel: 5, 12, 15
Neck harness: 20, 30, 40
Pushups: 25, 30, 35
I'm a weak, fat man (well, not entirely weak… nor fat… but…), but it's good of me to keep up with my health, even so. Plus!!! I sprung for a pair of MBT Kahula walking shoes. (Not to be confused with Kahlua drinking shoes.) I think they will not only help activate my posture muscles, but should also reduce the pressure on my heels and knees from standing teaching all the time.
Ah, Louis. How I've missed some old school rhetoric like yours.
To channel Our David, though: One can always recognize the false, but never the true. For the latter is only had by faith.
David, your dig at the Pope as a Nazi (on "Chad"'s Facebook so 'long' 'ago') said more to me about your deepest instincts than you probably would have liked to admit. I accede to any similar incrimination of yours based on my own obiter dicta.
Monday, 2011.11.7
Mace curls: 10, 12, 15 @ 12kg
Mace tricep extensions: 10, 12, 15 @ 12kg
Pushups: 25, 30, 35
Mace squats: 10, 12, 15 (reps per side) @ 12kg
Neck harness: 20, 30, 40
Thursday, 2011.11.10
Mace curls: 10, 12, 15 @ 12kg
Mace tricep extensions: 10, 12, 15 @ 12kg
Ab wheel: 12, 15, 18
Mace squats: 10, 12, 15 @ 12kg
Neck harness: 30, 35, 40
Saturday, 2011.11.12
Swimming: 30 mins, 1200m (breast:crawl::2:1)
Sunday, 2011.11.13
Stairs: 9 floors jog up, walk down
Sling pullup: 5, 10, 10
Ab wheel: 5, 12, 15
Neck harness: 20, 30, 40
Pushups: 25, 30, 35
I'm a weak, fat man (well, not entirely weak… nor fat… but…), but it's good of me to keep up with my health, even so. Plus!!! I sprung for a pair of MBT Kahula walking shoes. (Not to be confused with Kahlua drinking shoes.) I think they will not only help activate my posture muscles, but should also reduce the pressure on my heels and knees from standing teaching all the time.
Ah, Louis. How I've missed some old school rhetoric like yours.
To channel Our David, though: One can always recognize the false, but never the true. For the latter is only had by faith.
David, your dig at the Pope as a Nazi (on "Chad"'s Facebook so 'long' 'ago') said more to me about your deepest instincts than you probably would have liked to admit. I accede to any similar incrimination of yours based on my own obiter dicta.
Sunday, October 30, 2011
Fitness notes...
Did a few basic calisthenics in the afternoon, but then when I got home at home, I did something more like a proper workout.
Sunday, 30. October 2011
93kg, 30 min.
Standing mace curl: 10, 12, 12 @ 12kg
Standing 2" db press: 10, 10, 12 @ 12kg
Bent 2" db row: 15, 15, 15 @ 12kg
Pushup: 30, 30, 30
Lunge with 12kg mace: 10/10, 10/10, 10/10
Sunday, 30. October 2011
93kg, 30 min.
Standing mace curl: 10, 12, 12 @ 12kg
Standing 2" db press: 10, 10, 12 @ 12kg
Bent 2" db row: 15, 15, 15 @ 12kg
Pushup: 30, 30, 30
Lunge with 12kg mace: 10/10, 10/10, 10/10
Sunday, October 23, 2011
Fitness notes… again…
I suffered from a serious lack of motivation the past couple weeks. But I'm back on the ball.
Saturday I did mace drills &c.…
Standing curls: 8, 9, 12 @ 12kg
Tricep extensions: 8, 9, 12 @ 12kg
Butter churns: ~25–30 x 3 @ 12kg
[Held the mace head-down and "churned butter" to work the biceps, delts, core, and pecs. Alternated hand positions every couple reps for more dynamic actuation.]
One-arm bent rows: 10, 12, 15 @ 12kg
2" db presses: 8, 10, 12 @ 21kg
Ab wheel: 16, 18, 20
Pushups: 30, 25, 30
Running: 30 min.
Something I really like about the mace, is that you can move your hands closer together (i.e. move outside "fulcrum" hand farther in from the bell), and thereby increase the relative weight.
Sunday I did running and grip training (separated by dinner)…
Running: 30 min.
[I found a stone about halfway through and have taken to jogging with it in hand, switching hands every couple minutes.]
Grip:
Heavy 150: 10 closes
CoC #1.5: 10 closes
CoC #2: 3/2 reps, no closes
CoC #1.5: 10 closes
I had no doubts I have lost grip strength, but I shall simply get it back and persist.
The workout routine I want to try for now is this:
Day A: Running + Biceps and Back
Mace/db curls
Sling pullups
Mace shovel
Run
Day B: Running + Triceps and Chest
Tricep extensions
Chest expanders
Pushups
Ab wheel
Day C: Running + Shoulders and Core
Standing press
Shrugs
Butter churn
Ab wheel
Run
Day D: Running + Grip
Grip work
Run
10/26 will be Day A
Saturday I did mace drills &c.…
Standing curls: 8, 9, 12 @ 12kg
Tricep extensions: 8, 9, 12 @ 12kg
Butter churns: ~25–30 x 3 @ 12kg
[Held the mace head-down and "churned butter" to work the biceps, delts, core, and pecs. Alternated hand positions every couple reps for more dynamic actuation.]
One-arm bent rows: 10, 12, 15 @ 12kg
2" db presses: 8, 10, 12 @ 21kg
Ab wheel: 16, 18, 20
Pushups: 30, 25, 30
Running: 30 min.
Something I really like about the mace, is that you can move your hands closer together (i.e. move outside "fulcrum" hand farther in from the bell), and thereby increase the relative weight.
Sunday I did running and grip training (separated by dinner)…
Running: 30 min.
[I found a stone about halfway through and have taken to jogging with it in hand, switching hands every couple minutes.]
Grip:
Heavy 150: 10 closes
CoC #1.5: 10 closes
CoC #2: 3/2 reps, no closes
CoC #1.5: 10 closes
I had no doubts I have lost grip strength, but I shall simply get it back and persist.
The workout routine I want to try for now is this:
Day A: Running + Biceps and Back
Mace/db curls
Sling pullups
Mace shovel
Run
Day B: Running + Triceps and Chest
Tricep extensions
Chest expanders
Pushups
Ab wheel
Day C: Running + Shoulders and Core
Standing press
Shrugs
Butter churn
Ab wheel
Run
Day D: Running + Grip
Grip work
Run
10/26 will be Day A
Monday, October 10, 2011
Fitness notes…
Monday, 2011.10.10
95kg, 20 min.
Heavy 150: 6 closes
CoC #1.5: 6 closes
CoC #2: 4/2
[4 helped closes per hand, followed by 2 more helped closes per hand.]
CoC #1.5: 6/4
[6 closes per hand, followed by 4 helped closes.]
+ + +
The past few days I've been making a new "toy" and have only gotten in ab wheel rolls, presses, rows, etc. to "maintain".
I was working on the toy this evening, the construction of which taxed my forearms, so I'm not terribly surprised by my dismal performance this grip session. I used no chalk on my first two sets, which is good. Onward.
+ + +
After dinner (at a delicious beef place nearby) I did 20 minutes of various drills (rows, presses, curls, extensions, etc.) with my (now 11kg) mace, 2" dumbbell, and new 10kg "medicine pillar" toy. Good stuff.
+ + +
After dinner (at a delicious beef place nearby) I did 20 minutes of various drills (rows, presses, curls, extensions, etc.) with my (now 11kg) mace, 2" dumbbell, and new 10kg "medicine pillar" toy. Good stuff.
Tuesday, October 4, 2011
Fitness notes…
Tuesday, 2011.10.4
95kg, 30–40 min.
Warmup:
Jog and stretch (5–10 mins)
Grip crushing:
Heavy 150: 6 closes
CoC #1.5: 6 closes
CoC #2: 4 reps
[1-2 closes r.h., 0 closes l.h.]
CoC #2: forced negative ~30 sec.
Heavy 150 & CoC #1.5: ~30 sec
[Had the Heavy 150 in my r.h. and the CoC #1.5 in my l.h., then, after a few minutes, had the Heavy 150 in my l.h. and the CoC #1.5 my r.h.]
Stairs: 10 stories: run up… and walk down with wing chun drills x 5
Ab wheel: 12, 16, 20
∃ is {& exist;}
∀ is {& forall;}
↔ is {& harr;}
≡ is {& equiv;}
∴ is {& there4;}
¤ is {& #164;}
◊ is shift+alt/option v (auf 'ner deutschen Tastatur)
∩ {& #x2229;} (Where members of set X are members of A both and B.)
U is… U (Where members of set X are members of either A or B.)
95kg, 30–40 min.
Warmup:
Jog and stretch (5–10 mins)
Grip crushing:
Heavy 150: 6 closes
CoC #1.5: 6 closes
CoC #2: 4 reps
[1-2 closes r.h., 0 closes l.h.]
CoC #2: forced negative ~30 sec.
Heavy 150 & CoC #1.5: ~30 sec
[Had the Heavy 150 in my r.h. and the CoC #1.5 in my l.h., then, after a few minutes, had the Heavy 150 in my l.h. and the CoC #1.5 my r.h.]
Stairs: 10 stories: run up… and walk down with wing chun drills x 5
Ab wheel: 12, 16, 20
∃ is {& exist;}
∀ is {& forall;}
↔ is {& harr;}
≡ is {& equiv;}
∴ is {& there4;}
¤ is {& #164;}
◊ is shift+alt/option v (auf 'ner deutschen Tastatur)
∩ {& #x2229;} (Where members of set X are members of A both and B.)
U is… U (Where members of set X are members of either A or B.)
Sunday, October 2, 2011
Fitness notes…
Sunday, 2011.10.2
96kg, 30 min.
Stairs and wing chun strap:
Jogged up 11 floors, walked down doing wing chun calisthenics. 5 times up and down and then a cooldown jog. Pulse was between 140–180 for half an hour. Good.
96kg, 30 min.
Stairs and wing chun strap:
Jogged up 11 floors, walked down doing wing chun calisthenics. 5 times up and down and then a cooldown jog. Pulse was between 140–180 for half an hour. Good.
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