DarthPenguins Training log of an unfit person!

[DarthPenguin]

Tuesday 22nd November

Lifting Session

Seated overhead Press

20kg x 5

25kg x 5

30kg x 5

35kg x 5

37.5kg x 5

30kg x 5

30kg x 5

30kg x 5

30kg x 5

30kg x 5

KB one hand clean

16kg x 18 (total reps - 9 l 9 r)

16kg x 18

16kg x 18

16kg x 18

16kg x 18

KB Swings

16kg x 11

16kg x 11

16kg x 11

16kg x 11

16kg x 11

Biceps cable curls

20kg x 11

20kg x 11

20kg x 11

KB side bends

16kg x 22 (11 reps per side)

16kg x 22

16kg x 22

Grippers

s x 16

s x 16

s x 16

These felt a little tougher towards the end but still fine. Will work up to three sets of 20 then go up to the higher model

total time : 38min

total poundage : 5523.5kg

total density : 145.4kg/min

[DarthPenguin]

Wednesday 23rd November

Karate session

Different instructor today, session was slightly different but good

Warm ups

There were roughly the same as usual

Kihon

This was done a bit differently. We ran through all the kihon performing it as slowly as possible to really hone in on technique then went through it again at usual speed. Was a useful exercise i thought

Kata

As with the kihon ran through grading kata very slowly to check technique, alignment etc. Got a couple of useful pointers on where i am pointing the chambered knee for a couple of sidekicks. Ran through kata again at normal speed a few times afterwards. Comments were generally good, which is always good!

Kumite

Very brief this time - we ran through one round of the grading required kumite

All in all a good class. i enjoyed the change of pace and gave me a fw good things to work on at home which is always good

[DarthPenguin]

Thursday 24th November

Lifting Session

Squat

20kg x 5

40kg x 5

62.5kg x 5

72.5kg x 5

82.5kg x 5

62.5kg x 5

62.5kg x 5

62.5kg x 5

62.5kg x 5

62.5kg x 5

Push ups

12

12

8

8

16

One Hand KB row (total reps - equally split L and R)

20kg x 22

20kg x 22

20kg x 22

20kg x 22

20kg x 22

Biceps cable curls

20kg x 12

20kg x 12

20kg x 12

Grippers

s x 17

s x 17

s x 17

[DarthPenguin]

Tuesday 29th November

Lifting Session

Bench Press

20kg x 5

40kg x 5

50kg x 5

57.5kg x 5

62.5kg x 5

50kg x 5

50kg x 5

50kg x 5

50kg x 5

50kg x 5

KB Split Squat (reps total and split equally between l and r)

8kg x 16

8kg x 16

8kg x 16

8kg x 16

8kg x 16

Have not done this exercise for years but thought it would be a good one to add back in to work on increasing single leg strength and stability. Started off light so i can get the form down

KB swings

16kg x 12

16kg x 12

16kg x 12

16kg x 12

16kg x 12

Biceps cable curls

20kg x 12

20kg x 12

20kg x 12

Triceps straight bar pushdowns

20kg x 12

20kg x 12

20kg x 12

Grippers

S x 18

S x 18

S x 18

Total poundage : 4720kg

time : 35min

density : 134.9 kg/min

[DarthPenguin]

Wednesday 30 November

Karate Session

Warm ups

These were a little more than usual which is always good though a little less stretching. I was quite early for class though so had already had a chance to loosen up a little beforehand which helped

Kihon

We went through grading Kihon and also some additional Kihon at speed.

Kata

Multiple run throughs of grading kata. I think i have got the pacing down a lot better. Not getting picked up on the same things (which either means they are less bad or irrecoverably so!). Main comment was that my back foot in back stance on the final technique was pointing slightly backwards so i need to fix that - but i can live with that as an improvement!

Kihon

We ran through the required grading Kihon multiple times

Got confirmation that i will be grading in 2 weeks - had been told this was likely to be the case but was confirmed (which is always good!). This time will be a bit different: there is usually a brown/black belt course run prior to the grading exam, but this time we are all being expected to attend the course and then grade. Will be a little more tiring but always good to get a session from such a senior instructor so i am looking forward to it

[ashworth]

Training sounds good, keep it up! and best of luck for your up coming grading! I'll keep an eye on your posts in 2 weeks time!

[DarthPenguin]

Training sounds good, keep it up! and best of luck for your up coming grading! I'll keep an eye on your posts in 2 weeks time!

Thanks very much

[bushido_man96]

Training sounds good, keep it up! and best of luck for your up coming grading! I'll keep an eye on your posts in 2 weeks time!

Thanks very much

Second this post! Good luck and go get it!

[DarthPenguin]

Thanks for the good wishes!

Haven't posted many updates here in last week or two as the whole family came down with covid unfortunately so not been able to do much!

Checked with my instructor and he still wants me to grade on Saturday so will give it my best! Hopefully manage to power through any fatigue!

[bushido_man96]

Good luck! And be sure to pace yourself!