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, October 30, 2011
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.
Friday, September 30, 2011
Fitness notes...
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.
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.
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
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