Vashblog

[Vash]

Same as yesterday, but without the sleeping-in part. Had to be at work super-early.

No workout on 2:2; slept about 14 hours, through alarm. was almost late for work.

[Vash]

No workout yesterday; jury duty evidence thingy.

Today, warmup, then Sunsu x 9. More jury duty goodness.

[Vash]

Got in every workout, sans the Thursday mornin' karate. Taught kids and participated in adult's class that night, though. So, no loss.

Today . . .

Did my warm-up through my basics, then had to bail - nasty cramps started from the base of my right heel all the way up to the back of my head. Stupid me, tried warming up different than always. Change during WORKOUT, not WARM-UP, for me at least.

[Vash]

Warm-up, then

Sunsu x 9

Naihanchi x 9

Wansu x 9

15 minute, footwork drills w/moving heavy bag

Seiunchin stance hold - 80 seconds

stretching

[Vash]

warm-up, then

[superset]
Goblet Squats: 4x8 - 50lbs, 65, 75, 75
Glute/Ham Raise, angled hyperextension combo (one rep of each = 1 total rep) : 4x8 - w/ 25lbs, 25, 30, 30
[/superset]

[compound set - chins, press, chins, crunch, etc)

Chin-ups: 8x6
Alternating Overhead DUmbbell Press: 4x8 - 45lbs each arm
Kneeling Cable Crunches: 4x8 - 170, 180, 180, 170

[/compound set]

Dumbbell Lateral Raise: x48 - 12lbs each

stretch

[Vash]

no workout this morning - gym closed (it's getting sold, and they had the church that's buying it doing some inspections) and it's raining outside, so I have no where to get it on.

Going to class tonight, so will get a good workout there.

[Vash]

Warm-up, sunsu x 1

was Uber sore from class last night. Spent 105 combined minutes teaching nothing but footwork and kicks to kids and new adults. Held most kicks for an average of two minutes each. We have 10 basic kicks.

[Vash]

warm-up, then

[superset]
Goblet Squats: 4x8 - 55lbs, 65, 75, 75
Glute/Ham Raise, angled hyperextension combo (one rep of each = 1 total rep) : 4x8 - w/ 25lbs, 25, 30, 30
[/superset]

[compound set - chins, press, chins, crunch, etc)

Chin-ups: 8x6
Alternating Overhead DUmbbell Press: 4x8 - 45lbs each arm
Kneeling Cable Crunches: 4x8 - 170, 180, 180, 170

[/compound set]

Single-Arm Cable Face Pull: 4x8 - 50, 50, 60, 60

stretch

[Vash]

Warm-up, then

60 minutes, kata

15 minutes, footwork drills

Seiunchin stance hold, 95 seconds

Actually had another karate person in. Was one of the yellow belts I helped test the previous week. At his test, he actually hit me with a straight-up judo throw (looked like this, but he planted his foot straight into my genetic transference and storage devices. Also managed to pull me from standing clinch to his half-guard, took my back.

We pulled out some mats, did some sparring. He wore hand and shin guards, I wore boxing gloves, looked like 16oz, but were lighter. We pulled out some mats, sparred three three-minute rounds, five five-minute rounds. A few rounds we had to cut short, then resume, or double up on the break time (1-2 minutes) depending on his catching his breath.

I'm happy I didn't get thrown again. He tried a few of the same throws, plus a few stepping-in hip tosses. I dead-weighted, stopped his throws with no effort. Since I knew he could do them, I was more prepared. That'll teach me, though, not to underestimate ANYONE, and to always keep my head in the game.

Oh, to add insult to injury (of ego), I'm 5' 8" 185lbs, he's 5' 3" 115lbs. Little dude threw me like I was a baby. That needed throwing.

So yeah, last monday's workout was:

75 minutes solo work, 45 minutes sparring (if you include breaks).

[Vash]

No workout 2:26 - had to work from 7am to 8:30pm - district meeting out of town, close store.

2:27 - - -

warm-up, then

[superset]
Goblet Squats: 4x8 - 55lbs, 65, 75, 75
Glute/Ham Raise, angled hyperextension combo (one rep of each = 1 total rep) : 4x8 - w/ 25lbs, 30, 30, 30
[/superset]

[compound set - chins, press, chins, crunch, etc)

Chin-ups: 8x7
Alternating Overhead DUmbbell Press: 4x8 - 45lbs each arm
Kneeling Cable Crunches: 4x8 - 170, 180, 180, 180

[/compound set]

Dumbbell Lateral Raise: 4x8 - 12#

stretch

[Vash]

2:28

including warmup, 65 minutes of karate, footwork drills, etc

Seiunchin stance hold, 100 seconds


2:29

including warm-up, 90 minutes of karate.

Seiunchin stance hold, 105 seconds

[Vash]

warm-up, then

[superset]
Goblet Squats: 4x8 - 55lbs, 65, 75, 75
Glute/Ham Raise, angled hyperextension combo (one rep of each = 1 total rep) : 4x8 - w/ 25lbs, 30, 30, 30
[/superset]

[compound set - chins, press, chins, crunch, etc)

Chin-ups: 8x7
Alternating Overhead DUmbbell Press: 4x8 - 45lbs each arm
Kneeling Cable Crunches: 4x8 - 180, 180, 180, 180

[/compound set]

Single-Arm Cale Face Pull: 4x8 - 50#

stretch




This workout took a total of 92 minutes from beginning of warm-up to end of cool-down.

[Vash]

No workout 3:3, jury duty

3:4

120 minutes of warm-up, karate, footwork stuff, etc.

also, Seiunchin stance hold, 110 seconds.

Back is feeling stellar, haven't been to chiro either yesterday or today.

[Vash]

Forgot to post last week. Sorry.

Monday, 3:10

120 minutes of warm-up, karate, footwork stuff, etc.

Seiunchin stance hold, 120 seconds.

stretching

[Vash]

warmup

that was all for the morning

at night,

taught 45 min kid's karate. LOTS of short sprints, followed by long stance holds. Held the plank (top of the push-up position) for three sets of 60 seconds, followed by a push-up hold at the bottom for 30 seconds. PLUS, being in push-up position, and "walking" to each of our 13 students, checking their posture, asking in a loud and comical voice if "they was still good!"

Adult class

30 minutes assisting returning student with the ready position, basic stepping, a few techniques.

then, 30 minutes round-robin sparring.

I was soaked with sweat, tiny bit of blood by the end of the night. Got my ass handed to me by one of my instructors. Still have knuckle marks on my ribs.

Good times.