woo hoo 100th post on this thread

Monday, November 13

Woke up with my left trapezius sore as heck. I might have pulled it yesterday, but I think I just slept on it wrong. Kept getting worse during the day.

Had to cut my MA workout to kicking becaue of the pain/discomfort, not that I don't need work on it anyways.

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
-inside and outside crescent kick

kick combos and lead in from (slow) hand techniques

And like a warrior Joel continues on. Joining the ranks of the commited, hey Joel?

I do believe so. Do I get my straight-jacket now?

Tuesday, November 14

HIIT

burpee deadlifts- 85lbs- 11, 10, 10, 10
1 minute between sets

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

time- 23:30

I think I need to watch my form still on the deads, I didn't rush into them at first, but in the last sets I got a little sloppy. Trap felt fine today so the bagwork didn't hurt it.

Wednesday, November 15

Weights

Deadlift 3x5 140lbs, 1x5 145lbs
Bodyweight pullups 5, 5, 3, 3.75

time- 18:30

Deadlifts felt easy again at 140, going up to 145 next week. That should hold me for a bit. I need to get more weights for my barbell after 145. I can definitely tell now that doing squats and deads on the same day were keeping me from my max on the deads.

Did the first two sets of pullups with palms facing out, second 2 with palms in. Couldn't tell much of a difference except that when my palms are facing out my elbows tend to move away from the body a little as I'm pulling up. That's usually a bad thing, right?

Thursday, November, 16

Was suppose to do my MA workout, but that didn't happen. Had a few other things to do around the house. Plus a little tired and a lot cold in the garage.

Friday, November 17

Cardio day
25 minutes yoga in AM

20 minute run/walk
- 1/2 mile run to the lake near my house; continued to run 1 lap around the lake
- 1 lap walk around the lake
- run 3/10 mile to entrance to subdivision
- walk remaining 2/10 mile home

The route to the lake/park has only 1 uphill, whereas coming back has 2. 1 lap around the lake I'm guesstimating at about 1/3 to 1/4 mile.

Saturday, November 18
off day

Sunday, November 19

weight day #1

Overhead Squat 4x5 100lbs
Overhead Press 4x5 80lbs

Whoops, forgot about raising the overhead press to 85. I guess that'll be next week.


Monday, November 20

Yoga- 25 minutes

Didn't do my MA workout. Freezing in the garage and had other things to work on around the house.

Tuesday, November 21

HIIT

burpee deadlifts- 85lbs- 11, 10, 10, 10
1 minute between sets

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

time- 23-ish minutes

Was doing better on deadlifts today. I kept better form but it still felt like my legs were going to fall off.

Wednesday, November 22
Worked the morning shift today, and that meant putting out lots of heavy bags of dog food, cat food, and cat litter. And none of this sissy putting it on a shelf, I'm talking lifting it from the ground and lifting it overhead, or even having to throw it up 5 feet above my head.
No weights today but I did a heck of a lot of lifting. 20 and 40 pound bags all over the place, doing the equivalent of deadlifts, squats, overhead press, push press, trunk rotations, and a few others.
I can definitely tell I'm stronger than last time because I could deadlift 4-25lb bags of cat litter much easier than the last time I tried it.

But I think I did get a little sloppy, bending at the waist soetimes instead of the legs. When I got home I put a heat pack on my lower back for a bit, it's feeling much better now.

Thursday-Saturday, Nov. 23-25

Off days. Thanksgiving and all.

Sunday, November 26

weight day #1

Overhead Squat 4x5 100lbs
Overhead Press 4x5 85lbs
15 minutes

Raised the press to 85. Not as much explosion on the press up, but I think I'm ok with it.

Monday, November 27

Suppose to be a MA workout day, but caught up doing some shopping and headed out early.

Tuesday, November 28

HIIT

burpee deadlifts- 85lbs- 10, 10, 10, 10
1 minute between sets

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

time- 21-ish minutes

Wednesday, November 29

Weights

Deadlift 4x5 145lbs
Bodyweight pullups 5, 5, 5, 4.5

time- 18ish minutes

Two weeks ago:

Quote:

---

Deadlifts felt easy again at 140, going up to 145 next week. That should hold me for a bit.

---

Not sure what happened, but 4x5 at 145 felt easy. My only problem now is that 145 is the max weights I have, may have to buy more. I'll do it again next week at 145 and then see if I need to up it again, but I felt fresh and fine afterwards and am feeling nothing this morning either.

Excellent Joel. If you purchase more weight ensure you get metal plates. I usually purchase them in 50, 25, 10, 7.5, 5 and 2.5 increments. I have over 500 lbs of metal weight plates, not to mention a heap of plastic which I sits in a corner collecting dust.

Oops, been slacking off on my log....
Thursday, Nov. 30
I actually don't remember if I worked out then, I sure hope so....

Friday, Dec. 1
Cardio
Running...yay.
Very cold outside. Same route as last week except I only did one lap around the lake. So in all I walked a larger percentage of the time. Total time was somewhere around 20 minutes w/o stretching.

Saturday, off day. Christmas shopping

Sunday, Dec. 3
weight day #1

Overhead Squat 4x5 100lbs
Overhead Press 4x5 85lbs

Still doing good with that. Maybe up the weight on the squat, I'll focus more on it next week and see how I feel.

Monday, Dec. 4
no training, freezing in the garage! and other things around the house and errands to work on.

Tuesday, Dec. 5

HIIT

burpee deadlifts- 85lbs- 10, 10, 10, 10
1 minute between sets

6x1 minute rounds on wavemaster
1 minute between rounds
rounds
1-hands, right lead
2-hands, left lead
3-hands, alternating lead
4-kicks, both legs, alternating lead
5-everything
6-everything
7-no kicks or strikes, just working on stance changing- slide up/back, step up/back, switch stance

Wednesday, Dec. 6

Weights

Deadlift 4x5 145lbs
Bodyweight pullups 5, 5, 5, 4.5

I was being a bit sloppy on the deadlift. No more going up in weight, I need to keep my form good. In the meantime I will look around for more plates.

I begin all of my sets of pullups keeping my body still, no wiggling to get up. But near the end of the sets I usually need to help a little bit on the last little oomph. Working towards keeping my body still the entire time, but like everything, it's progress.

Thursday, Dec. 7
Nothing today.

Friday, Dec. 8
Cardio day, but since it's so very could outside and I'd rather not run, I dediced to do my missed MA day.
(times approx.)
10 minutes warm up- jump rope and forms
10 minutes stretch
20 minutes striking on the wavemaster
-lead and rear hand;backfist, shuto, ridgehand, hook, punch(jab/reverse)
10 minutes kicking
-front kick, roundhouse, side kick, spinning back kick
10 minutes forms again, random order

Felt very good today, I'm sure my abs will let me hear about it tomorrow, on the strikes I focused a lot on hip torque and power. Along with correct form, too.

My right bicep has been a little sore since Wednesday. I do my pullups with my hands facing myself, could I have strained it on that?