The Martial Artists' Training Log

[bushido_man96]

10-2-07

Back/shoulders/biceps

Assisted pull-ups: plate 11x10x2 sets, plate 10x10

Back hyperextensions: 3x15

Seated row: 120x10, 130x8, 140x6

Push-up and row: 3x8 push-ups, rowing with 30 lb dumbells after each push-up.

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

Biceps barbell curl: 70x10, 75x8, 80x6

Legs

Hip abduction: 3x10x115

Hip adduction: 3x10x115

Hip flexion: 3x10x85

Hip extension: 3x10x130

Abs

Physio ball crunches: 3x15

Physio ball roll-outs: 3x10, 5 sec. hold each.

Taught Kids Class from 4:00 - 5:00. Only 4 new low orange belts, so we spent a lot of time working on new material, and drilling basics at the beginning of class. I worked on forms for around 10 minutes prior to class.

[bushido_man96]

10-4-07

Traditional Class: 6:10 - 7:15. A good class. I learned all of my new form tonight. Sparring also went well. I was pleased. The instructor told me to quit backing up, and to stay and kick in more combinations. It worked well.

Edited October 17, 2007 by bushido_man96

[bushido_man96]

10-8-07

Chest/triceps

Bench press: 195x8, 205x6, 215x4

Seated chest: 170x10, 190x8, 210x6

Vertical butterfly: 100x10, 115x8, 130x6

Triceps push-down: 90x10, 105x8, 105x6

Triceps press: 215x8, 215x6x2

Legs

Hip sled: 345x10, 355x8, 365x6

Physio ball roll-outs: 3x12

Calf raises: 3x10x160

Abs

Roman chair crunches: 3x15

Side raises: 3x20x30 lbs.

Forearms

Gripper: 30x10, 30x12x2

Wrist curls: 3x20x20 lbs.

Defensive Tactics: 9:15 - 10:30 Today we worked on the program that my partner is putting together for a training session with our City Police Department. I think it is going to be a fun class.

Traditional Class: 6:00 - 7:00. Tonight was a good class, but I felt tired, and my left knee gave up on me with about 20 mintues of class left. I did get my new form, Yoo Sin, learned completely.

[bushido_man96]

10-9-07

Back/shouders/biceps

Assisted pull-ups: plate 11x10, plate 10x10x2

Back hyperextension: 3x15

Seated cable row: 120x10, 130x8, 140x6

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

Vertical dumbell raises: 25x10x2, 30x6

Barbell biceps curl: 70x10, 75x8, 80x6

Legs

Hip abduction: 115x10x3

Hip adduction: 115x10x3

Hip flexion: 85x10x3

Hip extension: 130x10x3

Abs

Physio ball crunches: 3x15

Hanging knee raises: 3x12

Forearms

Gripper: 3x12x30 lbs.

Solo workout: 3:40 - 4:00. I worked on Yoo Sin hyung, breaking down some tricky parts in it, focusing on some footwork, and some funky blocking and kicking sets that are giving me fits.

Kids Class: 4:00 - 5:00. Did regular basics, but also focused on some side kicking exercises, working on getting the legs aligned for proper execution. Also worked on the first two forms.

[bushido_man96]

10-15-07

Chest/triceps

Bench press: 195x8, 205x6, 215x4

Vertical butterflies: 100x10, 115x8, 130x6

Triceps push-downs: 90x10, 105x8, 6

Bench dips: 3x10

Legs

Hip sled: 345x10, 355x8, 365x6

Physio ball curls: 3x12

Calf raises: 160x10x3

Forearms

Gripper: 30x12x3

Wrist curls: 20x20x3

Abs

Roman chair crunches w/twist: 3x12x20 lbs.

Combat Hapkido/Defensive Tactics: 9:20 - 11:00. We worked mainly on ICHF Purple Belt material today. As usual, we went through the curriculum, breaking down the moves, and then applying different applications from different starting points, and working towards alternate ends as well. Time flew by, as we accomplished quite a bit.

Traditional Class: 6:00 - 7:00. Class was good tonight. My new form, Yoo Sin, is proving difficult to get a handle on, and I have been spending some time breaking it down. I know the whole form, and now I just have to concentrate on all of the little nuances to get it right.

[bushido_man96]

10-16-07

Yesterday's gut twisting exercise on the Roman chair made my abs sing today, so I did not do abs again today. Ouch!!!!!

Back/shoulders/biceps

Assited pull-ups: plate 11x10, plate 10x10, plate 9x8

Back hyperextensions: 3x15

Seated cable row: 120x10, 130x8, 140x6

Push-up and row: 30x8x3...these are great, and exhausting!

Barbell biceps curls: 75x8, 80x6, 85x4

Legs

Hip adduction: 115x10x3

Hip abduction: 115x10x3

Hip extension: 85x10x3

Hip flexion: 130x10x3

Solo workout: 3:40 - 4:00. Worked on my blasted new form, breaking it into segments to get down some tough spots. It is really giving me fits.

Kids Class: 4:00 - 5:00. Only two students showed up today, both orange belts. So, they got a lot of individual attention, and we ironed out some things on basics that should help them out a lot with their forms. I also worked with them on nuances in one-steps, working with distance, good power, proper form, etc. At the end of class, I had them perform their one-steps on the heavy bag, so they could judge their distance and make contact with the techniques. They seemed to enjoy that.

[bushido_man96]

10-18-07

Traditional Class: 6:00 - 7:00. My shoulders really felt it tonight when doing the hand techniques during basics. You know, I don't know why they get called "hand" techniques anyway. I mean, they work your whole arm; they should be called "arm" techniques. Anyway, onwards and upwards. Class was going along well, I guess, and then, during one-steps, I think I got a little extra on a spin crescent kick, and it pulled my right leg muscles a bit. Nothing too bad; I was able to continue, but I felt it. At the end of class, instead of sparring we finished with some partner drills: 1 technique back and forth, then 2 back and forth, then 3 back and forth. We did each in a series of rounds, which must have been around 45 seconds to 1 minute long.

[bushido_man96]

10-22-07

Combat Hapkido/DT: 10:30 - 12:00. We worked on Green belt curriculum today, and applied it to cuffing and restraint procedures. Good training today.

[bushido_man96]

10-23-07

Solo workout: 3:40 - 4:00. Worked on Yoo Sin hyung some more. It is coming along, but very slowly.

Taught Kids Class: 4:00 - 5:00. A good class. We had a new student in their, so we worked on basics a bit longer, and she did well.

[bushido_man96]

10-25-07

Solo workout: 5:00 - 5:25. I worked on Poe Eun, Se Jong, and Yoo Sing hyungs, and also worked on Choong Jung 2 Poomsae (ATA form). I also stretched, and worked on some standing repeat kicks, working on balance and tight chamber.

Traditional Class: 6:00 - 7:00. A good class; basics wore me out. For the last 20 minutes, we worked on our black belt Ho Sin Sool techniques, which was a nice change up. There were 4 black belts in class tonight, so it was kind of nice.