DarthPenguins Training log of an unfit person!

[ashworth]

Good luck for the up-coming grading!!

[DarthPenguin]

Good luck for the up-coming grading!!

Thanks!

[DarthPenguin]

Wednesday 6 March

Karate Session

Usual warm ups then ran through grading required kihon.

Ran through all the Heian Kata and Bassai Dai several times. Got a couple of useful minor pointers to work on which helped - they were things i was deliberately doing and the CI suggested to do them slightly differently. He also suggested a slight change to my rhythm for a sequence in Bassai Dai and it seems a lot better already with that change!

Did several rounds of kumite: initial ones being 3 unannounced attacks to be countered and then a couple of rounds of jiyu kumite. Was a good session as we went a little harder with quite a bit more contact

Overall all good (i hope!) and just putting finishing touches to things pre grading

[DarthPenguin]

Quick update on grading : unfortunately my Gout flared up really badly in my right foot the day before the grading (it is a legacy of an old injury) so i couldn't sit it as i couldn't put any weight on my foot! Will sit it in June instead but that just means i will be even more prepared!

[bushido_man96]

Boy, that's too bad DP. Hopefully it doesn't flare up when the next grading rolls around!

[DarthPenguin]

Boy, that's too bad DP. Hopefully it doesn't flare up when the next grading rolls around!

Thanks - should be ok (touch wood!). Hasn't flared up for a couple of years until now. Think i just got a little lax on my preventative things like not eating sugar, exercise 5 times a week, drink several litres or water a day etc. (they all work for me!) so it's my own fault!. On the plus side i will be extra prepared for the next one.

CI has started me on the 1st kyu syllabus for going for shodan anyway (started it last night) and informed me that i had better not miss June (so in the grand scheme of things won't make much of a difference tbh)

[DarthPenguin]

Thursday 7th March

Lifting Session

Seated Overhead Press

20kg x 5

30kg x 5

35kg x 3

40kg x 5

45kg x 3

50kg x 8

Zercher Squat

50kg x 3

50kg x 5

50kg x 5

One hand cable row (reps are total L+R)

35kg x 20

35kg x 20

35kg x 20

Hip Adductor cable exercise (reps are total L+R)

5kg x 20

5kg x 20

5kg x 20

Hip Adductor cable exercise (reps are total L+R)

5kg x 20

5kg x 20

5kg x 20

Single arm preacher cable curl (reps are total L+R)

20kg x 20

20kg x 20

20kg x 20

20kg x 20

20kg x 20

Triceps Pushdown w straight bar

45kg x 10

45kg x 10

45kg x 10

45kg x 10

45kg x 10

Added in the hip exercises as i was thinking strengthening that area may help me increase kick height again. Have also been doing some dynamic stretches every day and will see how they work out

[DarthPenguin]

Tuesday 19 March

Lifting Session

Trap Bar deadlift

70kg x 5

80kg x 5

90kg x 5

102.5kg x 5

117.5kg x 13

Was pleased with this one

Incline Bench Press (done as a tri set with next two exercises)

40kg x 10

40kg x 10

40kg x 10

Seated machine row (one hand) - reps are L+R

50kg x 20

50kg x 20

50kg x 20

Straight arm pulldown

40kg x 10

40kg x 10

40kg x 10

Triceps overhead cable extension

45kg x 10

45kg x 10

Biceps cable curl

45kg x 10

45kg x 10

[DarthPenguin]

Wednesday 20 March

Karate session

First session back post not being able to grade due to my foot. Was a good session. Lots of kata emphasis. Also began to work on the kihon that will be required when i go for my shodan grading (which will be after i pass the next one!)

Ran through all the katas from kihon kata to Bassai Dai (inclusive) several times.

[DarthPenguin]

Thursday 21 March

Lifting Session

Bench press

20kg x 5

40kg x 5

52.5kg x 5

60kg x 5

70kg x 10

Band Assisted wide grip pull ups (used 20kg band)

3 reps

3 reps

3 reps

Was please with these as i am crap at pull ups and did every rep from full hang. Want to get these up!

Zercher squat (superset with the pull ups)

50kg x 6

50kg x 6

50kg x 6

50kg x 6

These feel good. Think i can start to go up in weight now: was taking a while to get used to the form first

Single arm cable preacher curl (reps = l+R)

25kg x 16

25kg x 16

25kg x 16

pleased with these too as 25kg per arm for reps is more than i would have thought i could do a while ago!

Triceps rope pushdown (superset with the above)

45kg x 10

45kg x 10

45kg x 10