Somethign About the Wicked and Resting

[Vash]

'll begin postng updates on Wednesday, my first "full" workout ofthe year.

Wok has bee INSANE, tomorrow is my second 20 hour shift in six days. Inventory again. Kids, even if you get a degree in Business Management, you can STILL get stuck at the Shack of All Radios. I swear it.

Nutrition has been down good, though. I only eat out at Subway, and that'ss no more thantwice a week.

The following is my typical diet, supplementation routine.

===

Breakfast:

2-3 Eggs, 2 Pieces, toast, one serving of fruit, one serving, vegetable. With either unsweetened tea, Sierra Mist Free, or water to drink.

Peri/Post Workout:

Biotest Surge. If it's a karate day, 20 ounces of water with one scoop. If weights, 2 scoops.

Lunch:

Either a box of Nissin Thai Peanut Ramen Noodles and a can of chicken and tuna, or
Large chicken breast, two vegetables

Meal 4:

Protein Shake

Dinner:

at least 6-7 ounces of meat, two vegetables

Pre-Bed:

Either half a shake, or two cups of cottage cheese

===

Supplements:

Glucosamine
Fish Oil
Creatine
Beta Alanine
ZMA

===

I feel healthier, have less back pain and cramping, perform better in the dojo and the weight room, and tend to have a better mood since moving on to this diet style. I minimize the bread, and I feel good.

===

Workouts happen 6-8 times a week. 6 is the average, with 8 being times I actually get to go to class.

To the Future!

[Vash]

I was destroyed from inventory, so did my regular warm-up. This is the exact routine I do daily before my real workout happens, whether it's karate or weights.

==========

Seisan Stepping, 2 forward steps, 2 back, starting with left leg
As above, starting with right
Seisan Stepping, 5 forward, back, left
As above, with right

Seisan Bunkai
Two-Man Basics - Attacker, Defender

Forward Walking Leg-Swings - Five forward, five back, alternating legs
Side Leg Swings - Five left, right
Glute-Squeezing Reverse Swings - Five each

Small-Circle Arm Rotation - Clockwise, Counter - 10 Swings each
Large-Circle, same as above

Shoulder Shrug with Arms parallel to ground, unbent - 10

Donkey Kicks, both arms supporting, 5 left, 5 right, 15 second hold on last rep
Fire Hydrant - same as above
Donkey Kicks, same as above, 10 reps, 15 second hold every 5 reps
Fire Hydrant - same as above

Upper Body Basics (15 Techniques) - 2 Forward, 2 Back
Lower Body Basics (10 Techniques) - 2 Forward, 2 Back

Kata
Seisan
Sanchin
Seiunchin
Naichanchi
Wansu
Chinto
Kusanku
Sunsu

Chizi kun Bo
Kusanku Sai
Chatan Yara no Sai x 2

Bo/Bo Kumite - 2 Attacker Drills, 2 Defender Drills
Tokumine no Kun x 3

==========

Whole thing takes me about 35 minutes, maintaining good form.

[Vash]

Warm-up, then

Sunsu x 8, Chizi kun Bo x 2
Naihanchi, immediately followed by Chinto x 8, Chatan Yara no Sai x 1

Footwork:

Shuffling (one side of dojo to other)
Skip
Shuffle-Shuffle-Seisan Step-Through
Boxing (four-point circle) around moving bag, 5 minutes
Triangle around moving bag, 5 minutes

==========

Goal for Thursday workouts is 1.5 hours, including warm-up. Because strength-training takes place on wednesday, don't always have a lot of extra energy. Prefer to work on "energy flow" (understanding the movement potential, with technical ability a second focus)

Next Thur, will add technique repetition for 15 minutes (7 minutes upper body, 7 lower body)




(as an aside, I know I have a LOT of time constraints built-in to my training. I tend to focus better when I have a set start and finish to everything, whether in-gym or in-dojo. When there's a deadline, I stick to the task at hand. Otherwise, I'll do a technique, hit the bag, whatever, then start to work things I have planned for different workouts. That separation happens because I've learned when to train what attribute, technique, etc, for better improvement)

[Mr Punch]

Geez, I'd delete this and put it up as a new thread if I were you. I had a blog type thing that wasn't titled with anything related to blogs and people didn't read it! Several people then told me it's because they didn't know it was a blog! Call a blog a blog man!

[Vash]

http://forum.kungfumagazine.com/foru...=newthread&f=5