Thursday, November 2

Martial arts workout

Warmup
stretching
Kicks- repetitions of each, focusing on technique and targeting:
front and rear leg front kick
front and rear leg round kick
front and rear leg side kick
spinning back kick

Strikes- focusing on mechanics, especially trunk rotation:
jab
reverse
shuto
backfist
hammerfist
combinations and flow

Run-through of the 6 forms I know. Focus on power. Need to work on stances-sinking in, lengthen front.


50 minutes

Martial arts ... I believe you did Taekwondo, is that correct Joel? What type of forms do you do?

You are correct sir. My system does the Pyung-Ahn(An?) set of forms, like oldman(Mark)'s Chung Do Kwan. Based on the karate's Pinan/Heian sets. Mostly the same with a few variations. But we also have a few basic forms that I believe are unique to Dean Moo Kwan beause I have not seen them elsewhere.

Seeing as you've been away for a while from actual class time, here are some videos of the Pyung An Forms which might help you remember or clean up things.

http://www.natkd.com/pyong_ahn_forms.htm

DISCLAIMER: I haven't actually watched these so don't know the quality.

The forms we do are Taegeuk forms.

Thanks, Dereck. I've seen this guy's videos before. He does them pretty much like we do, with a couple of variations.
Luckily I've remembered my forms, even though I haven't preformed them seriously in a long time. Sometimes I'll do them in my head as I'm going to sleep, trying to focus on every aspect: body alignment, mechanics, timing. I usually get about halfway through a form and fall asleep.
I feel pretty good with them, but I do see areas for improvement.

Sunday, November 5

Starting up with my new 6-day a week workout
http://www.fightingarts.com/ubbthreads/s...=0#Post15896017

Dynamic stretches warmup
Overhead Squat 4x5 100lbs
Overhead Press 4x5 80lbs

Tied for the highest numbers ever on those two, but did it much better this time. Incresed the rest between sets to just under 2 minutes each set, but I was able to get through them well. Felt really good!!!

Monday, November 6

martial arts workout

Warm up and stretching

Movement in fighting stance:
-step up and back
-slide up and back
-stance change

Kicks- repetitions of each, focusing on technique and targeting:
-front and rear leg front kick
-front and rear leg round kick
-front and rear leg side kick
-spinning back kick

Strikes- focusing on mechanics, especially trunk rotation:
-jab
-reverse
-shuto
-ridgehand
-a little combinations and flow

Run-through of forms.

37 minutes excluding warmup and stretch

Tuesday, November 7

HIIT

burpee deadlifts- 85lbs- 10, 10, 10, 10(or 11, lost count) 1 minute between sets

6x1 minute rounds on wavemaster- 1 minute between rounds
rounds
1-right lead hands
2-left lead hands
3-kicks
4-hands, alternating lead
5-everything
6-everything

time- 21:50

Need to watch my form on the deadlifts, can't be in too much of a rush to do them and do them badly. But overall a great workout. After those deadlifts my legs didn't want to leave the floor, so I gave them the first two rounds off. My last round may have been the best because I was talking myself through it- yelling things at the bag, telling myself what to do. That gave me inspiration to make up a little workout tape for myself so I don't have to keep looking at the clock for time. I can put in music and verbal cues for myself. I shall think more on this...

Wednesday, November 8

Weights

Deadlift 3x5 135lbs, 1x5 140lbs
Bodyweight pullups 5, 5, 3, 3

time- 18:10 without warmup and stretch

Deadlift felt fine, seemed to go easy at 135, so I upped it to 140 and the last set seemed to go easy as well. Will do all 4 at 40 next week and see if it needs to be raised more after that. I may have to buy more weights soon, my bar is 20lbs and I only have 125lbs to put onto it, making 145lbs. Of course that's a good feeling, having to buy more weights to lift.

Pullups went good for the first two sets. The second two bombed out and couldn't even get my eyes to the bar on the fourth try. Hey, at least I don't have to add more weights to that one yet.

Thursday, November 9

martial arts workout

Went through forms minimum of 2x each, focusing on certain techniques and sets. Very light workout

Friday, November 10
Cardio

stretching and then a run/jog/walk around the neighborhood. Jogged/ran what I could, then walked to recover, then jogged again, then walk to recover. No idea how far I went, I'll take my car around sometime to measure it.

Run for about 15-20 minutes. Cardio has never been my strongpoint, I played goalie in soccer. Other guys were running, I was in goal blocking.
Can only go up from where I am. There's a park and lake a 1/2 mile from my house, hopefully I'll work up to jogging there and back. Put on my knee brace afterwards becaues I didn't know how my knee would take the run. Kept it on for a few hours, but nothing came of it. yay!

Saturday--Off Day
Yay!!!

Sunday, November 12

weight day #1

Overhead Squat 4x5 100lbs
Overhead Press 3x5 80lbs, 85lbs 1x5

Squats felt good, but Press was feeling light so I went up. I'll go up to 85 for all 4 sets next time.

Left shoulder was a little sore because I got the flu shot on Friday, but it didn't seem to impede my lifts.