The Martial Artists' Training Log

[bushido_man96]

7-11-07

Solo workout

Back leg round kicks: 10 each leg, 2 sets on heavy bag.

Back leg 'bounding' round kicks: 1 set, 10 each leg.

Crunches: 3x20

Taught Orientation from 5:20 - 6:00.

Back

Assisted pull-ups: plate 12x10x3 sets

Back hyperextensions: 2x15

[bushido_man96]

7-13-07

Legs

Phyio ball curls: 3x10

One-leg press: 113x10x3 sets each leg

Calf raises: 126x10x3 sets

Shoulders/biceps

Push-up and row: 30x8, 30x8, 30x8

Dumbbell shoulder press: 30x10, 35x10, 40x10

45 Deg. biceps curl machine: 35x10x3 sets

Forearms

Wrist curls: 3x20x20 lbs.

Grip machine: 3x10x20 lbs.

Abs

Physio ball crunches: 3x15 PAINFUL!!!

Side raises: 2x20x30 lbs.

Solo Workout 4:50 - 5:30

Back leg round kicks: 10 each leg, 3 sets on heavy bag

Gae Baek hyung: 3 times, between above sets

Front leg 45 deg angle round kick: 10 each leg, 3 sets on heavy bag

Kwang Gae hyung: 3 times, between above sets

Stretch: Front/side splits: 3x20 sec; Seated front/side splits: 2x20 sec; Butterfly: 2x20 sec; Reverse hurdler: 2x20 sec; Both feet forward: 2x20 sec.

[Menjo]

Impressive weight training, bushido_man!

Forced myself to take yesterday off which made me miserable and I felt weak, but when I got up today, I was really happy with the results.

So today:

1- 4k run

2- 30 push ups

3- 30 sit ups with weight

4- 10 pull ups (palms out)

Repeated exercises 2 to 4 for 30minutes with 1min breaks and increased push ups by 5, sit ups by 10 until I reached my maximum and started over, and pulls ups stayed the same but alternated between plams out and in.

Then practiced shotokan basics for 30min, and kata for 30min.

2k run (to get to the gym), usually just walk.

Weight training- Starting to use free weights alot more, I like how it takes more control through the whole motion without the machine guiding you.

Then hit the heavy bag for 3min, speed bag for 3min, shadow boxing 6min, 800metre sprint, then started over again for 5 times with 20 second breaks between each.

[bushido_man96]

Thanks, Menjo.

7-14-07

This evening, while at work (and alone ) I worked on doing round kicks, in my work uniform. I would do a step front leg, followed by a back leg, or a back leg, or just a front leg, or a front let/back leg combination without the initial step. I can do them at waist level with good power, and that is all I would need. I kicked around for about 15 minutes.

[bushido_man96]

7-16-07

Chest/triceps

Bench press: 205x8, 225x6, 235x4 I think I had assistance on the last two sets.

Incline dumbbell press: 40x10, 50x10, 65x6

Triceps push-down: 105x10, 105x8, 105x6

Abs

Roman chair crunches: 3x20

Side raises: 2x25x25 lbs.

Taught Orientation from 5:30 - 6:00. Had Traditional Class from 6:00 - 7:00. Class was a good workout, and sparring went very well. As part of our basics workout, we do a punch/back leg round kick combination. Well, I do a lot of punching in sparring, so, I thought that I would try to add in that round kick to finish the punches off. It worked fairly well, and I could go front or back leg with it. I was tired after sparring, but the last thing I noticed when the instructor told us to stop was that my hands were still up to guard. So, I must be getting a little better. After class, I did 2 sets of 20 push-ups.

[Menjo]

Had work but still got training in today.

7 laps is equal to one mile

1 hour of kata in the morning.

1 lap

push ups

sit ups

jumping while bringing knees to chest

sprinting up stairs

3 laps at a faster pace

push ups

sit ups

suicide sprints

knuckle push ups

7 laps at a regular pace

push ups

sit ups

800metre sprint

[bushido_man96]

Man, Menjo, you sure do a lot of running! I admire that, and wish I could run like that. But man, I despise running!

7-18-07

Back/shoulders/biceps

Assisted pull-ups: plate 12x10x3 sets

Back hyperextension: 3x15

Dumbbell shoulder press: 40x10, 45x8, 50x6

Dumbbell raise: 25x10, 30x8, 35x6

45 deg arm curl machine: 35x10, 35x10

Abs

Physio ball crunches: 3x15

Side raises: 2x20x30 lbs.

Physio ball roll-outs: 2x10, 5 second hold on each rep.

Forearms

Gripper machine: 3x15x20 lbs.

Solo Workout 4:50 - 5:30

Back leg round kick: 3x10 each leg on heavy bag

Gae Baek Hyung: 3 times, between the above sets

Front leg round kick: 3x10 each leg on heavy bag

Po Eun Hyung: 3 times, between the above sets

Back leg 45 deg angle round kick: 2x20, alternating legs on heavy bag

Kwang Gae Hyung: 2 times, between above sets

Stretch: Front/side splits: 2x20 sec each; Seated front/side splits: 2x20 sec each; Butterfly: 2x20 sec; Reverse hurdler: 2x20 sec each side.

Taught Orientation from 5:30 - 6:00. The student I have for Orientation right now is 15 years old, and he is doing pretty good. He has a little bit of a flexibility issue, but he seems intent on wanting to work out at home, which is great. I think he will make the transition into Traditional Class very well.

[Menjo]

Thanks bushido_man!

haha, no car and got tired of taking the bus!

But really, I figure if one can survive the horrors of running then they can survive anything...except I dunno how you teach so much since teaching is probably the most rigorous of any training. Plus, having lots of intense weight lifting training to throw trouble makers out must be nice!

Today was nothing new in terms of exercises.

Morning

4k run

20min of kata

30min of basics

10min of shadow boxing

800metre sprint

Afternoon

1k run

Speed bag for 3 min X3

Heavy bag for 3 min X3

push ups

sit ups

pull ups 10 X3 with palms out, in, anf side to side

1k run

push ups, sit ups, pull ups

Jumping in the aire while bringing knees to the chest(20)

800 metre run

Evening

2k run

pull ups 10 X3 with palms out, in, anf side to side

sprinting up some stairs

suicide sprints

1k run

push ups, sit ups, pull ups

800 metre run

[Menjo]

Huge improvement in all techqniques so I spent the day between and after work having fun with it.

4k run

Basics for 1 hour

Basics in stance for 1 hour

Basics for 30min

Kata for 30min

Weight training

Basics for 1 hour.

800metre sprint X 3

[baronbvp]

Huge day yesterday. I haven't been logging my workout here for awhile due to time and hassle.

Warmup: 5 min elliptical machine

Lat pulldowns: 60x12, 80x10, 100x8, 120x6

Low rows: 90x12, 110x10, 130x8, 150x6. 150x10x2 with legs/back engaged.

Chest dumbbells: 37.5x12, 42.5x10, 47.5x8, 52.5x5

Decline crunch situps: 50

Chest flyes, machine: 40x15, 60x8, 40x10

Ab machine crunches: 60x20, 80x15

Triceps pushdowns: 60x12, 80x10, 80x10

Curls: 60x15, 80x8

Shoulder press: 35x10x2

Leg press machine, tight compact stance: 110x12, 150x10, 190x8, 230x6

Calf press on same machine: 230x25

Leg retraction: 90x15, 110x10

Calf press machine: 150x20, 290x10

Chest press/flyes machine to exhaustion: 60x10, 50x10, 40x10, 30x10, 20x10

Decline crunches: 20, 20

Muay Thai mirror boxing and knees, 10 mins with 5 lb dumbbells and empty hands.

Tired, okay, bye bye.