Vash Blog 3.0: Oh Snap.

[Vash]

Finally, after 5 weeks of sickness and injury, I get to throw iron and make with the crotty. This here blog'll track my weight training and karate. I will also be using a dietary journal, but will not post it.

Goals:

1. Protect joints. All of them.

2. Get ready for Ni Dan testing.

3. Attain 200lbs, mostly lean. Anything 15% - 12% bodyfat is cool. More or less is not. (For the record, that was a 20lbs gain from my pre-sick bodyweight, and a 45lbs gain now.)

Starts Monday, March 20, 2006.

Can you pick up what I'm layin' down?

[Vash]

Went to the chiropractor about 15 minutes before I hit the gym.

Warmup:

Birddog Progression 2 - 2x8 / leg
Walking Leg Swings - Forward, Alternate Legs - 2x8 / leg
Stationary Leg Swings - Reverse, Alternate Legs - 2x8 / leg

Bo/Bo Kumite - Defender, Attacker (2 kata total)
Tokumine no Kun x 1
Chizi kun Bo x 1

Workout:

[compound set]
Birddog Progression 4x8
Single Leg Back Bridge 4x8
Step-Ups: 4x8 - BW, BW, 25 DB, 25 DB each hand (50lbs total)
[/compound set]

One-Arm Dumbbell Snatch: 4x8 - 25, 25, 25, 30

Dumbbell Military Press: 4x8 - 25s, 25s, 30s, 30s
Neutral-Grip Pullups: 4x5 - BW


Leg Curl: 4x8 - 55

Wood Chop: 4x8 - 60, 60, 70, 80
Hanging Leg Raise: 4x8 - BW

Cable Scarecrow: 2x8 - 30, 30 (per arm)

Cooldown:

15 Minutes, Stretching

[Vash]

Karate

Warmup:

Birddog Progression 2 - 2x8 / leg
Single-Leg Back Bridge - 2x8 / leg
Walking Leg Swings - Forward, Alternate Legs - 2x8 / leg
Stationary Leg Swings - Reverse, Alternate Legs - 2x8 / leg

Workout:

Bo/Bo Kumite - Both Sides x 1
Tokumine no Kun x 1
Chizi kun Bo x 1
Kusanku Sai (appx. 3/4 of full form) x 1

Two-Man Basics - Both Sides x 1
Seisan Bunkai - x 1
Seisan x 1
Seiunchin x 1
Sanchin x 1
Naihanchi x 1
Wansu x 1
Chinto x 1
Kusanku x 1
Sunsu x 1

[Focus on technique]
Kusanku Sai (appx. 3/4 of full form) x 8

[Focus on Application Potential, Energy Generation]
Naihanchi x 8

Footwork Drills (20 Minutes):
Shuffle
Skip
Shuffle-Shuffle-Crescent Step
Crescent Step
Bob-n-Weave (as derived from the form Wansu)
Circling (maintaining distance while in long- to mid-range engagement
horizon)

Then I taught a 45min kid's class and an hour's adult class. Kids, we focused on constantly moving (so I did, too), walking on Century balance balls, and about 20 minutes of the first basic kick we teach, as well as the first basic upper body strike we teach. Adults, we went through our basic techniques as well as the first three forms. I participated in all.

[rubthebuddha]

you better not have gotten injured again, else i'll send the pigmy wing chun family after your ass.

[SevenStar]

3. Attain 200lbs, mostly lean. Anything 15% - 12% bodyfat is cool. More or less is not. (For the record, that was a 20lbs gain from my pre-sick bodyweight, and a 45lbs gain now.)


d@mn, you lost that much?

[Vash]

you better not have gotten injured again, else i'll send the pigmy wing chun family after your ass.

No, just busy enough to effect my posting habits. Still training, going to update teh thread tomorrow.

*teehee* When you said pigmy wing chun, I thought of that bird from the House of Imaginary Friends.


d@mn, you lost that much?

Si. Back up to 160, though. Eating a lot, but clean. 300g of protein a day, 3,700 calories all told. Lots of vegetables.

[Vash]

That title should be said in a Dave Chappelle voice. Or something.

I'm still training. Karate and wiehgts. Just been uber-busy at work, so the blog had to take a back seat to the actual training. Logging a solid 12 hours weekly for karate, and two full-body weight training sessions a week. Diet still staying mostly on track - sometimes I don't get enough total calories, but who in sales does?

Anyway, posts to resume on monday.