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Posted (edited)

Ran this morning for about 4 miles by starting at 6 mph and increasing by .5 mph per 5 minutes until I got to 30 mins, topping out at 8.5 mph. 1 percent grade. Took a nap after client sessions, then got ready to train this afternoon.

--General warmup

--Shadow boxed 3 x 3 min rounds boxing only, then 3 x 3 mins with elbows and knees (not the KF poster!). Emphasis on footwork and quick combos. 30 sec rest between.

--Burpees 3 x 10 reps with ten lb med ball. Focus on quality and explosiveness.

--Medicine Ball Overhead Toss/Catch with 50 lb ball. 3 x 10 reps.

--Medicine Ball Straight Out Holds (5 count) 3 x 6 reps with 30 lb ball.

--Weighted Situps (25 lb plate) 2 x 50 reps.

--Russian Twists with 25 lb plate. 3 x 25 reps.

--Speed Situps. 2 x 25 as fast as possible with good form.

--Walking Lunges 3 sets without straightening legs during.

--Forearm Dumbbell Twists. Dumbbell handle with 10 weight at one end. 3 x 10-12 reps.

--Ab Wheel. 2 x 10 reps with 20 lb weight vest. From knees first set, from toes last two sets.

--Cooldown and Stretching.

About 60 mins total. Not too bad for a old guy who just turned 40 yesterday. :)

With respect,

Sohan

Edited by Sohan

"If I cannot become one of extraordinary accomplishment, I will not walk the earth." Zen Master Nakahara Nantenbo


"A man who has attained mastery of an art reveals it in his every action." Samuarai maxim


"Knowing others is wisdom; knowing yourself is Enlightenment." Lao-Tzu

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Posted

I'm impressed. :wink: I work out on Mon and Thur at the dojo and Tues. and Fri I do Pilates, there are times I would like to work out twice in one day but am afraid that it will affect my class performance. Happy Belated Birthday!!! I'm 42 and don't really feel much different than when I was younger except I seem to take a lot of vitamins and supplements and occasionly fall asleep in the recliner and I thought only old people did that. :D

"All your life you are told the things you cannot do. They will say you're not good enough, strong enough or talented enough; you're the wrong height or the wrong weight or the wrong type to play this or achieve this. THEY WILL TELL YOU NO, a thousand times no, until all the no's become meaningless. ………..….

“AND YOU WILL TELL THEM YES."

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Posted

Thanks y'all....

It hasn't really hit me yet that I'm 40. I think I'll probably be in denial for at least another decade. :)

With respect,

Sohan

"If I cannot become one of extraordinary accomplishment, I will not walk the earth." Zen Master Nakahara Nantenbo


"A man who has attained mastery of an art reveals it in his every action." Samuarai maxim


"Knowing others is wisdom; knowing yourself is Enlightenment." Lao-Tzu

Posted

I am rapidly approaching the big 40 myself, this Jan in fact. I'm looking at it all with this motto "40, it's the new 20!" :) Seriously though, your workout is an inspiration!

"Without Ki, without Kime, there is no true Karate"

Posted

Happy birthday!I turned 40 this summer and actually started training after my birthday. I wish I would have started at an earlier age ofcourse, but I do feel better than I have in 15 years.

When your on your back, it doesn't matter what put you there.

Posted
Happy birthday!I turned 40 this summer and actually started training after my birthday. I wish I would have started at an earlier age ofcourse, but I do feel better than I have in 15 years.

Absolutely. It's never too late to start. Keep up the good work!

With respect,

Sohan

"If I cannot become one of extraordinary accomplishment, I will not walk the earth." Zen Master Nakahara Nantenbo


"A man who has attained mastery of an art reveals it in his every action." Samuarai maxim


"Knowing others is wisdom; knowing yourself is Enlightenment." Lao-Tzu

Posted

Happy belated birthday, I just recently started karate and i will turn 40 next March. I hope to be half that active at that time

Posted
Happy belated birthday, I just recently started karate and i will turn 40 next March. I hope to be half that active at that time

Thanks, GMac. Nice to hear you've joined the ranks. Just keep at it and never give up, and a few years from now you'll wonder why you didn't start earlier!

..........

If anyone is interested, here is another workout I did yesterday at the track before evening karate. I got the idea from another trainer, and modified it slightly:

400m Sandbag carry (100 lb sandbag)

400m run

Sandbag clean and press x 8 reps

5 Burpees

(No rest between exercises)

Three repetitions of this cycle in total. I'm not supposed to rest between cycles, but I gave myself a minute anyway. Tough workout, and then we worked kata for an hour and a half last night. I am indeed wiped today.

With respect,

Sohan

"If I cannot become one of extraordinary accomplishment, I will not walk the earth." Zen Master Nakahara Nantenbo


"A man who has attained mastery of an art reveals it in his every action." Samuarai maxim


"Knowing others is wisdom; knowing yourself is Enlightenment." Lao-Tzu

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