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Thread: Vashblog

  1. #31
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    warm-up, then

    [superset]
    Goblet Squats: 2x8 - 55lbs, 65, then 2x12 - 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: 8, 8, 8, 7, 7, 8, 10, 8
    Alternating Overhead DUmbbell Press: 2x8 - 45, 50, 2x10 - 45
    Kneeling Cable Crunches: 2x8 - 180, 190, 2x10 - 190, 190

    [/compound set]

    DB Lateral Raise : 4x8 - 12#


    stretch


    Full thing took 96 minutes
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    "Who dies first," he mumbled through smashed and bloody lips.

  2. #32
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    3:13

    warm-up.

    I'm not throwing around GDA-level weights or anything, but those squats, chins, presses, and crunches ate my **** lunch. EVERYTHING is tired, mostly sore.

    Didn't have to go to the chiro, though. Will tomorrow, since I can feel the stiffness (not muscle related) creeping in.

    Also, the gym part of the dojo is getting sold. So, gotta find a new (not free) place to throw iron. Gotta find a gym that'll let me warm up in a cardio room with my karate/kobudo weapons. Two options, don't wanna do either.

    One of the gyms, though, might soon have jiu jitsu taught by a guy I've worked out with before - hella strong, hella nice, purple belt. He's got a few pro fights (just fought his last one a few months ago), and is just a great person to train with. If he does open some classes, I'm definitely getting the hook-up there.
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    "Who dies first," he mumbled through smashed and bloody lips.

  3. #33
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    Quote Originally Posted by Vash View Post
    warm-up.

    I'm not throwing around GDA-level weights or anything, but those squats, chins, presses, and crunches ate my **** lunch. EVERYTHING is tired, mostly sore.
    ha ... thanks.

    i tell you what though, just reading your workouts make me want to puke. i've attained some medeocre lifts for my weightclass, but im severely out of shape. i gotta drop a couple lbs for the 22nd so i decided to do a little hiit training. all i had to do was sprint for 30 seconds, jog for 30 seconds for 4 cycles. i went into it knowing that i wouldnt be sprinting all out, but i think my dog actually laughed at me when i ended up having to jog semi lightly for 30 seconds and walk for 30 seconds. it's bad dude.

    no more though ... after this meet and all through the summer im focusing on getting in shape. i might back off of the intensity and do more of a bodybuilding/powerbuilding style training as well.
    where's my beer?

  4. #34
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    3:14

    warm-up, then

    60 minutes, kata

    Seiunchin stance hold, 120 seconds. Right VMO, glute was shaking like hell. My back's getting better, and I'm finding all these little muscle inflexibilities and strength differences. Sickening to think I've become so imbalanced, but motivating in that I've still got so far to go.
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    "Who dies first," he mumbled through smashed and bloody lips.

  5. #35
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    3:15

    warm-up, then

    [superset]
    Goblet Squats: 3x8 - 55lbs, 70, 75, 1x10 - 80
    Glute/Ham Raise, angled hyperextension combo (one rep of each = 1 total rep) : 4x8 - w/ 30lbs
    [/superset]

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

    Chin-ups: 8, 8, 8, 10, 8, 8, 8, 10
    Alternating Overhead DUmbbell Press: 2x8 - 45, 50, 2x10 - 45
    Kneeling Cable Crunches: 3x8 - 190, 190, 1x10 - 180

    [/compound set]

    One-Arm Cable Face Pull : 4x8 - 50#


    stretch


    95 minutes start to finish
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    "Who dies first," he mumbled through smashed and bloody lips.

  6. #36
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    Angry 3:17

    partial warm-up. Got to the gym super late, couldn't get my mind right. I refuse to train unfocused. When I do, I learn nothing but bad lessons and poor timing. Don't even break a good sweat.
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    "Who dies first," he mumbled through smashed and bloody lips.

  7. #37
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    3:27

    worked out last mon and tues w/2 hours karate, wed with full-on karate and weights.

    took thur through wed off.

    Today, started at the new gym. Forgot how nasty carpet is on bare feet. And the ceiling is uber-low. Impossible to do full-speed bo work. Aside from that, will be fine.

    60 Minutes, karate.
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    "Who dies first," he mumbled through smashed and bloody lips.

  8. #38
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    Quote Originally Posted by Vash View Post
    partial warm-up. Got to the gym super late, couldn't get my mind right. I refuse to train unfocused. When I do, I learn nothing but bad lessons and poor timing. Don't even break a good sweat.
    wimmins?

    *the 10 character limit is no better than date rape*
    where's my beer?

  9. #39
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    Quote Originally Posted by GunnedDownAtrocity View Post
    wimmins?

    *the 10 character limit is no better than date rape*
    Hell, I wish. It's been . . . months since I saw a woman naked. Not counting porn.
    BreakProof BackŪ Back Health & Athletic Performance
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    "Who dies first," he mumbled through smashed and bloody lips.

  10. #40
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    Finally, a real workout

    Srsly, it's nasty working out on carpet again.

    Anyway.

    Warm-up, then

    60 minutes, kata
    15 minutes, footwork drills
    15 minutes, technique drills

    Seiunchin stance, 60 seconds.

    stretch

    -----

    There's no heavy bag. I mean, there is, but it's in a corner.

    The showers are nasty. Like that room in the first Saw movie. With less dead bodies.

    I'm building some portable chin-up handles for the gym, since there is no place to grab like I need to. Will post pics of them later.
    BreakProof BackŪ Back Health & Athletic Performance
    https://sellfy.com/p/BoZg/

    "Who dies first," he mumbled through smashed and bloody lips.

  11. #41
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    4:1

    Warm-up, then

    75 minutes, kata
    15 minutes, footwork drills

    Seiunchin stance, 75 seconds.

    stretch
    BreakProof BackŪ Back Health & Athletic Performance
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    "Who dies first," he mumbled through smashed and bloody lips.

  12. #42
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    4:2

    warm-up, then

    [superset]
    Goblet Squats: 3x8 - 55lbs, 70, 75, 1x10 - 80
    Real GHR - Just the extension part : 4x8 - bodyweight only. My hamstrings are not as hardcore as I would like to believe
    [/superset]

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

    Chin-ups: 8, 6, 6, 6, 6, 6, 6, 4
    Alternating Overhead Dumbbell Press: 4x8 - 45s
    Slant Board Crunches: 12, 10, 10, 10
    [/compound set]

    One-Arm DB Lateral Raise: 2x8 - 20lbs

    stretch


    ---------------

    The chin-up straps are . . . awkward. Well, they work fine, hard as all hell on the grip, but it's the station I have to use. It's a chin/dip station, super-old, and the base is warped, and it's so low, I have to kneel down after I grab the straps so i can pull myself up. I have to do super-slow concentric/eccentric movement so as to not rock it over. It's much harder than my standard chin-ups.

    I love it.

    Soon as I get access to a hotter torch, I'm going to warp out the hooks so they can fit over another bar that's available. Then, I won't have to worry about dumping the station and myself over.
    BreakProof BackŪ Back Health & Athletic Performance
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    "Who dies first," he mumbled through smashed and bloody lips.

  13. #43
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    4:3

    Warmup,

    seiunchin stance, 90 seconds,

    stretch.

    Sore, sore, sore.
    BreakProof BackŪ Back Health & Athletic Performance
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    "Who dies first," he mumbled through smashed and bloody lips.

  14. #44
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    4:5

    warm-up, then

    [superset]
    Goblet Squats: 4x8 - 55, 65, 75, 85
    Back Extension (GHR - 1st movement) (one rep of each = 1 total rep) : 4x8
    [/superset]

    [compound set]

    Chin-ups: 8x6
    Alternating Overhead Dumbbell Press: 4x8 - 45#/Arm
    Slant-Board Crunch: 4x8 - 25# DB

    [/compound set]

    One-Arm Dumbbell Lateral Raise: 4x8 - 15#


    stretch

    89 minutes total
    BreakProof BackŪ Back Health & Athletic Performance
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    "Who dies first," he mumbled through smashed and bloody lips.

  15. #45
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    4:7

    warmup

    90 minutes, kata

    Seiunchin Stance - 105 Seconds

    stretch

    Worked out outside today. Arkansas heat/humidity is nasty hard. Loved it.
    BreakProof BackŪ Back Health & Athletic Performance
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    "Who dies first," he mumbled through smashed and bloody lips.

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