Vashblog

[Vash]

warmup

90 minutes, kata
15 minutes, footwork
15 minutes, bagwork (I'd love to say "heavy bag" work, but the thing must weigh 60 pounds, tops. But, i was hitting something! Yay!)

Seiunchin stance, 105 seconds

stretch

[Vash]

warm-up

[superset]
Goblet Squats: 4x8 - 55, 65, 80, 90#
GHR (back extension): 4x8
[/superset]

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

Chin-ups: 8x6
Alternating Overhead Dumbbell Press: 4x8 - 45#
Slant-Board Crunches: 4x8 - 30#

[/compound set]


stretch

[Vash]

Warm-up, then 45 minutes of kata

[Vash]

warmup

45 minutes, kata
15 minutes, bagwork

stretch

[Vash]

warm-up

[superset]
Goblet Squats: 4x8 - 55, 65, 80, 90#
GHR (back extension): 4x8
[/superset]

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

Chin-ups: 8x6
Alternating Overhead Dumbbell Press: 4x8 - 45#
Slant-Board Crunches: 4x8 - 35#

[/compound set]


stretch

[Vash]

no workout, jury duty.

[Vash]

warmup

90 minutes, kata
10 minutes, footwork
20 minutes, bagwork

Seiunchin stance, 2 minutes

stretch

Also, taught kid's and adult's class this night. Ended up, I was in Seiunchin stance for a total of 10 minutes through class (shortest time 2 minutes, longest 4 minutes). Was in the plank pushup position for a good 6 minutes. Was tired by the end of the kid's class, fine by the middle of adults.

[Vash]

warm-up

[superset]
Goblet Squats: 4x8 - 60, 65, 85, 95#
GHR (back extension): 4x8
[/superset]

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

Chin-ups: 5x7, 3x6
Alternating Overhead Dumbbell Press: 4x8 - 45#
Kneeling Cable Crunches: 4x8 - 150 (with this, there is greater ROM than when I was at my old gym. 150 Presents a good challenge, but I will be adding in static holds with the next workout

[/compound set]

One-Arm DB Lateral Raise : 3x8, 1x4 - 15# --- the 3rd and 4th set had no rest period, which caused me to not get as many reps. Will stick with a 30sec rest period here.


stretch

[Vash]

warmup

30 minutes, kata
10 minutes, footwork

Seiunchin Stance - 2 min

[Vash]

warmup

45 minutes, kata
10 minutes, footwork

Seiunchin Stance - 2 min

[Vash]

warm-up

[superset]
Goblet Squats: 4x8 - 60, 65, 85, 95#
GHR (back extension): 4x8
[/superset]

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

Chin-ups: 6x7, 1x6, 1x7
Alternating Overhead Dumbbell Press: 4x8 - 45#s, 50, 45, 45
Kneeling Cable Crunches: 4x8 - 150 w/15 sec static hold on last rep
[/compound set]

One-Arm DB Lateral Raise: 4x8 - 15# w/15 second hold on last rep

stretch




much happier with performance today.

[GunnedDownAtrocity]

thats some pretty impressive cable crunchin.

i'd have to have something to latch on to so i could even stay in position ... and im still not sure i could do 150. not for 8 reps anyway.

[Vash]

thats some pretty impressive cable crunchin.

i'd have to have something to latch on to so i could even stay in position ... and im still not sure i could do 150. not for 8 reps anyway.

Gracias. It's not my bodyweight, though, so I'm not super-p[leased with it. the stack only goes up to 150. at my old gym, I could get up to 190. I'm working in those static holds, though, and get a nice work from holding my pelvis in a tense position for those 15 seconds. That's not a sex thing.

I don't last that long.

[Vash]

warm-up

kata, 60 minutes
10 minutes, footwork drills
10 minutes, 80# bag punches, kicks, elbows, knees, hip bumps, combinations

Seiunchin stance - 3 sets - 2 x 60 seconds, 1 x 30 seconds
Crane on a Rock (one-leg stance, right leg) - 1 x 45 seconds

stretch






I'm focusing on a lot of static stances right now, working on a flexibility/stability issue in my abs, low back, and glutes. Need to get the right working as much as the left, fix the function limb length difference between them. I have a few PT exercises I was given which give a quick fix, so I've been doing those in combo with the stances. Seems to help - I don't get cramps near as much as I used to. In fact, I'm going to the chiro at most 3 times a week, as opposed to the 5 days a week, twice a day I was used to.

[Vash]

had god 2-hour karate workout thursday. Aside from that, haven't had a chance to do anything but work at eat. Hafta renew my gym membership monday.

christ, this recession sucks.