tallgeese Posted January 5, 2011 Posted January 5, 2011 1/4Short warm up on treadmillback/bisabsCool down with shrimping and shots on the mat. http://alphajiujitsu.com/https://www.youtube.com/channel/UCJhRVuwbm__LwXPvFMReMww
MasterPain Posted January 5, 2011 Posted January 5, 2011 Some cardio, stretching and knife defense. My fists bleed death. -Akuma
Groinstrike Posted January 5, 2011 Posted January 5, 2011 12/4 Light cardio warmup, knife attack/defend
bushido_man96 Posted January 5, 2011 Author Posted January 5, 2011 tallgeese: I didn't learn much about koga the other day. What I did see is the DT guys there kind of get sqeemish about touching someone up that much without having them in cuffs to begin with. I'll have to see if they show up again, and do some observing.12/15/2010TKD class: 6:00 - 7:00. Basics and one-steps night. We had some extra time, so we got to do some bag work at the end of class, too. We did some work on the spin back kick for sparring.12/16/2010Weights: Push day:Military press: 95x10, 105x8, 115x6Iso shoulder press: 45x10, 55x8, 60x6Dumbell shoulder press/rotate: 35x10, 40x10, 45x8Rear deltoid fly: 120x5, 90x10, 105x7Deltoid machine: 115x10, 130x8, 145x612/28/2010Weights: Push day:Bench press: 155x10, 175x10, 185x6Thera crunch: 25x12, 12, 12Incline bench: 135x10, 155x5, 165x3Smith crunch: 20x15, 15, 15Decline bench: 160x10, 170x8, 180x6Ab coaster: 20x10x3Triceps push down: 110x10, 120x8, 130x6Overhead triceps ext: 90x10, 100x8, 110x6Cross body dumbell press: 20x10, 25x8, 30x6Squats: 135x10, 155x8, 175x8 https://www.haysgym.comhttp://www.sunyis.com/https://www.aikidoofnorthwestkansas.com
tallgeese Posted January 6, 2011 Posted January 6, 2011 1/51 mile on treadmillabs40 min of light technical work. Most of the time was focused on developing the deep half and transitioning there from X guard. Went into countering the set up guard and the underhook from side mount. http://alphajiujitsu.com/https://www.youtube.com/channel/UCJhRVuwbm__LwXPvFMReMww
Groinstrike Posted January 6, 2011 Posted January 6, 2011 1/5 20 minutes Light kickboxing as a warmup(yeah a little unorthodox)Circuit- 45 minutes mainly focusing on abs an shoulders
bushido_man96 Posted January 6, 2011 Author Posted January 6, 2011 12/29/2010Weights: Pull day:Lat pull-down: 130x10, 140x8, 150x6Seated row: 120x10, 130x8, 140x8Iso pull-down: 65x10, 70x8, 75x6Lat pull-over: 80x10, 90x8, 100x6Bent over rows: 70x10, 80x8, 90x6Upright rows: 70x10, 75x8, 80x6Dumbell rows: 45x10, 50x8, 55x6AbsDumbell side raise: 40x10, 50x10, 55x10Ab coaster: 20x10x312/30/2010TKD class: 6:00 - 7:00. Sparring class. Since there were only 4 of us, 3 being black belts, we went straight into doing some footwork/counter drills against front leg side kicks:Closed stance: side step at 45 degree angle with back leg while using a down block to scoop the leg out of the way to the opponent's back side, and then set up a back leg round kick to the head, or a front leg round kick to the body.Open stance: side step at a 45 degree angle with the back leg to the opponent's front side while using a down block to scoop the leg out of the way, then set up counter of choice, being side kick, round kick, front kick, axe kick, crescent, etc. Depending on rank, they got to choose a bit.Round robins: spent the next 20 to 25 minutes of class doing round robin matches. Two started in the ring, and two outside, spar 1 minute, then we rotated so that whoever started on the far side in the ring then moved to the rear side, and a new one rotated in. So, we were each in for 2 one minute rounds before rotating completely out for a break of 2 minutes. Good workout, and I felt winded afterwards, but I think I fought pretty well, and tried to pace myself. https://www.haysgym.comhttp://www.sunyis.com/https://www.aikidoofnorthwestkansas.com
bushido_man96 Posted January 6, 2011 Author Posted January 6, 2011 1/3/2011Weights: Push day:Military press: 95x10, 105x8, 115x6Iso shoulder press: 45x10, 55x8, 60x6Dumbell shoulder press/rotate: 40x10, 45x5, 5Rear deltoid fly: 90x10, 105x7, 6Deltoid machine: 115x10, 130x8, 145x6TKD class: 6:00 - 7:00. Basics and forms. During basics, I concentrated on stepping faster. It seems I got myself into a rut of a certain rhythm, and focusing on pushing and stepping faster helped me out in speeding up techniques. Also reviewed forms, and stretched between forms and basics.1/5/2011Weights: Pull day:Barbell curls: 65x10, 75x8, 80x6Preacher curls: 45x10, 55x8, 65x4Shoulder shrugs: 200x10, 240x8, 260x6Dumbell curls: 25x10, 30x8, 35x6Overhead cable curls: 80x10, 70x10, 10Dead lift: 135x10, 145x10, 185x10AbsThera crunch: 25x12x3Smith crunch: 20x15x31/6/2011Weights: Push day:Bench press: 175x10, 185x8, 195x6Incline bench: 135x10, 145x8, 155x6Decline bench: 165x10, 175x8, 185x6Triceps push-downs: 110x10, 120x8, 130x6Overhead triceps ext: 90x10, 100x8, 110x6Cross body dumbell press: 20x10, 25x10 (kind of), 30x6LegsLeg ext: 130x10, 145x8, 160x6Leg curls: 90x10, 110x8, 130x4Hip adduction: 100x10, 110x10, 120x10Hip abduction: 90x10, 100x8, 110x6Calf raises: 140x10, 160x8, 180x6Tibia dorsi flexion: 50x10, 70x10, 90x6 https://www.haysgym.comhttp://www.sunyis.com/https://www.aikidoofnorthwestkansas.com
Groinstrike Posted January 7, 2011 Posted January 7, 2011 1/6 3:30pm-4:30pmgrappling-worked escapes, triangle/armbar20 min freeroll, actually hit a darce choke, YAY!!7pm-9pmCardio-followed by grappling. Worked K-control to armbar/sweep/triangleMMA with liverpunch, now my face hurts.
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