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
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
BreakProof BackŪ Back Health & Athletic Performance
https://sellfy.com/p/BoZg/
"Who dies first," he mumbled through smashed and bloody lips.
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
BreakProof BackŪ Back Health & Athletic Performance
https://sellfy.com/p/BoZg/
"Who dies first," he mumbled through smashed and bloody lips.
Warm-up, then 45 minutes of kata
BreakProof BackŪ Back Health & Athletic Performance
https://sellfy.com/p/BoZg/
"Who dies first," he mumbled through smashed and bloody lips.
warmup
45 minutes, kata
15 minutes, bagwork
stretch
BreakProof BackŪ Back Health & Athletic Performance
https://sellfy.com/p/BoZg/
"Who dies first," he mumbled through smashed and bloody lips.
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
BreakProof BackŪ Back Health & Athletic Performance
https://sellfy.com/p/BoZg/
"Who dies first," he mumbled through smashed and bloody lips.
no workout, jury duty.
BreakProof BackŪ Back Health & Athletic Performance
https://sellfy.com/p/BoZg/
"Who dies first," he mumbled through smashed and bloody lips.
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.
Last edited by Vash; 04-16-2008 at 05:33 PM.
BreakProof BackŪ Back Health & Athletic Performance
https://sellfy.com/p/BoZg/
"Who dies first," he mumbled through smashed and bloody lips.
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
BreakProof BackŪ Back Health & Athletic Performance
https://sellfy.com/p/BoZg/
"Who dies first," he mumbled through smashed and bloody lips.
warmup
30 minutes, kata
10 minutes, footwork
Seiunchin Stance - 2 min
BreakProof BackŪ Back Health & Athletic Performance
https://sellfy.com/p/BoZg/
"Who dies first," he mumbled through smashed and bloody lips.
warmup
45 minutes, kata
10 minutes, footwork
Seiunchin Stance - 2 min
BreakProof BackŪ Back Health & Athletic Performance
https://sellfy.com/p/BoZg/
"Who dies first," he mumbled through smashed and bloody lips.
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.
BreakProof BackŪ Back Health & Athletic Performance
https://sellfy.com/p/BoZg/
"Who dies first," he mumbled through smashed and bloody lips.
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.
where's my beer?
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.
BreakProof BackŪ Back Health & Athletic Performance
https://sellfy.com/p/BoZg/
"Who dies first," he mumbled through smashed and bloody lips.
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.
BreakProof BackŪ Back Health & Athletic Performance
https://sellfy.com/p/BoZg/
"Who dies first," he mumbled through smashed and bloody lips.
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.
BreakProof BackŪ Back Health & Athletic Performance
https://sellfy.com/p/BoZg/
"Who dies first," he mumbled through smashed and bloody lips.