baronbvp Posted March 11, 2007 Share Posted March 11, 2007 The only thing I have access to is the weight cable machines.If you have a low cable pull, Bushido Man, you can just unhook the metal bar and replace it temporarily with an ankle cuff. They are available at fitness/gym stores for less than $10 or so. I use the low attachment point that is also for sitting rows, curls, and cable crossovers. The glute kickback It's the only exercise I've found that works the glute and hip that way. It's also a great tool for hip abductor and adductor work.breakYesterday I hiked three miles with the wife through the forest. Spring has sprung and it is gorgeous. Last night we had rain that I hope washed away the majority of the salt and dirt from the previous snows. Only as good as I make myself be, only as bad as I let myself be.Martial arts are like kinetic chess. Your move. Link to comment Share on other sites More sharing options...
baronbvp Posted March 11, 2007 Share Posted March 11, 2007 Today was a light day, first day back at it after facial surgery.Warmup: 5 min on elliptical, lvls 13/15/17/13, 60 calStretchingSuperset bench and decline situps: Bench: 80x100, 100x8, 120x6, 80x12. Decline situps: 50; 25 w/25 lb DB on chest; 20 w/10 lb DB punchesFloor ab work with 5 lb ankle weights, 10 minutes: Crunches, bicycles, push-throughs, hip lifts w/ legs vertical, leg lifts.I finally hung up my 50 lb heavy bag, then practiced MT round and teep kicks and my spinning back kick. Great to have a target at home finally!Then:Lat pulldowns: 80x10, 100x10, 120x3. Small pop in my right delt, damn!Leg/glute kickbacks: 30x20, 40x15 ea sideAb crunchdowns: 50x15, 40x50Standing DB straight curls: 30x10, 25x10 ea sideTriceps pushdowns: 50x8, 40x12Seated calf press: 80x35Last, I hung up a mirror in my gym. Now I can watch myself suck at trying to roll my hips over for my round kick. Only as good as I make myself be, only as bad as I let myself be.Martial arts are like kinetic chess. Your move. Link to comment Share on other sites More sharing options...
bushido_man96 Posted March 12, 2007 Author Share Posted March 12, 2007 The only thing I have access to is the weight cable machines.If you have a low cable pull, Bushido Man, you can just unhook the metal bar and replace it temporarily with an ankle cuff. They are available at fitness/gym stores for less than $10 or so. I use the low attachment point that is also for sitting rows, curls, and cable crossovers. The glute kickback It's the only exercise I've found that works the glute and hip that way. It's also a great tool for hip abductor and adductor work.I could do that at the gym...I may have to try it on leg day. I can't do the cable stretch, though. https://www.haysgym.comhttp://www.sunyis.com/https://www.aikidoofnorthwestkansas.com Link to comment Share on other sites More sharing options...
bushido_man96 Posted March 14, 2007 Author Share Posted March 14, 2007 Well, I have a messed up week. I am working an extra day, and it is throwing my schedule off a bit!3-12-07Chest and tricepsChestBench press: 175x10, 205x6, 215x4Incline bench: 115x10, 125x8, 135x6 I am noticing improvements here.Decline bench: 135x10, 165x6, 185x4 Same here, feeling better about it.TricepsTriceps push-down: 90x10, 105x6, 105x6Bench dips: 3x10AbsDecline abs: 3x15Side raises: 3x20x25 lbs.Hanging knee raises: 3x12Combat Hapkido was 3:30 - 5:00. We mixed in all kinds of stuff with it today, doing applications of takedowns and whatnot. It was a good time. Learned a lot. From 5:30 - 6:00, I taught Orientation class. I have 4 kids in there, and it is coming along ok. Had to skip regular class tonight to get ready to go to work. https://www.haysgym.comhttp://www.sunyis.com/https://www.aikidoofnorthwestkansas.com Link to comment Share on other sites More sharing options...
baronbvp Posted March 15, 2007 Share Posted March 15, 2007 What do you do exactly, if you don't me asking, that allows you so much MA time and working out, but makes you work at night? Are you a LEO? Only as good as I make myself be, only as bad as I let myself be.Martial arts are like kinetic chess. Your move. Link to comment Share on other sites More sharing options...
bushido_man96 Posted March 15, 2007 Author Share Posted March 15, 2007 What do you do exactly, if you don't me asking, that allows you so much MA time and working out, but makes you work at night? Are you a LEO?Sort of. I am a Jailer at the Dentention Center here, working for the Sheriff's Department. 3-14-07Conditioning day!!!! Hooray!! Sledgehammers: 3x1:30 min, 1 min restStairs: 3x45 sec, 1 min restSteppers: 3x30 sec, 1 min restJump rope: 3x1:00 minCable reverse punches in front stance: 50x10, 60x10, 70x10From 5:30 - 6:00, I taught Orientation again. I had 6 kids in there today! It just keeps growing and growing. Then, from 6:15 - 7:00, it was Kicking Class, which felt more like a conditioning class. Kicks on standing heavy bags:Front leg midsection side kick: 10 each leg = 20 kicksBack leg midsection side kick: 10 each leg = 20 kicksSliding back, front leg midsection side kick: 10 each leg = 20 kicksSpin side kick: 10 each leg = 20 kicksJumping back kicks, alternating legs, continuous: 20 total kicks This is very tiring, and is kind of like a plyometric burtsting exercise.Front leg midsection round kick: 10 each leg = 20 kicksBack leg high round kick: 10 each leg = 20 kicksSwitch-foot front leg round kick, hi section: 10 each leg = 20 kicks360 degree spinning round kick: 10 each leg = 20 kicksSpinning like for side kick, but instead doing repeat round kicks (mid, then hi): 20 each legs = 40 kicksSpin side kick, continuous hi round kick: 20 each leg = 40 kicks (I count each kick once; doing 2 kicks before setting the foot down.)PlyometricsWe laid 3 bags on the floor, and then did jumps between each of them. The first jumps we did with the feet together, jumping laterally, over each bag. We went down and back 2 times. Next, we had the feet apart, jumping and straddling each bag, down and back twice. Everyone in the class went through the drill twice. This was pretty tiring.Clapper pad kicksFront leg outside axe kick: 10 each leg = 20 kicksBack leg inside axe kick: 10 each leg = 20 kicksFront leg switch-foot outside axe kick: 10 each leg = 20 kicksFront leg jumping/cross-over axe kick: 10 each leg = 20 kicks.If I counted right, that totals 340 kicks. Good stuff!StretchSide splits: 3x20 - 30 sec.Front splits: 3x20 - 30 sec.Seated side splits: 2x20 - 30 sec.Reaching to each side: 2x20 - 30 sec.Reverse hurdler stretch: 2x20 - 30 sec. https://www.haysgym.comhttp://www.sunyis.com/https://www.aikidoofnorthwestkansas.com Link to comment Share on other sites More sharing options...
bushido_man96 Posted March 16, 2007 Author Share Posted March 16, 2007 3-15-07I didn't do much today, but I did a little something.While I was outside with the little one, I did 100 squats, with no weight or anything. I did it in various sets, but with no weight, and they were all pretty close together.Then, I did push-ups: 25, then, when I couldn't do anymore normally, I went to my knees, and did another 25, just to make it to 50. https://www.haysgym.comhttp://www.sunyis.com/https://www.aikidoofnorthwestkansas.com Link to comment Share on other sites More sharing options...
baronbvp Posted March 16, 2007 Share Posted March 16, 2007 Great spirit, Bushido Man. "I did x until I couldn't do x anymore, then I did y." That shows heart. Only as good as I make myself be, only as bad as I let myself be.Martial arts are like kinetic chess. Your move. Link to comment Share on other sites More sharing options...
bushido_man96 Posted March 16, 2007 Author Share Posted March 16, 2007 Great spirit, Bushido Man. "I did x until I couldn't do x anymore, then I did y." That shows heart.It helps being at home by myself, so I don't embarass myself, too! https://www.haysgym.comhttp://www.sunyis.com/https://www.aikidoofnorthwestkansas.com Link to comment Share on other sites More sharing options...
James Bullock Posted March 17, 2007 Share Posted March 17, 2007 I like this idea3-17-07Warm up...Sanchin KataNeutral Alternating straight punches 10x50..500 totalRight fighting stance straight lead punch 10x5..focusing on start speedLeft fighting stance straight lead punch 10x5...focusing on start speedNeutral Alternating Side Kick to the front 5x10Neutral Alternating Straight Kick 5x10Neutral Alternating Round Kick 5x10Neutral Alternating Knees 5x1012 angles with stick12 angles with knifeHubud 15 minutesChi Sao 15 minutesCool down: Tensho Kata James Bullockhttps://www.combativesciences.comhttp://www.myspace.com/warrior_athleticshttp://combative-sciences.blogspot.com/ Link to comment Share on other sites More sharing options...
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