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#273392 - 03/20/07 11:49 AM Re: Creaky Old Mods Journal [Re: Al_Fernz]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Edited my previous workouts with actual numbers and comments.

Monday, March 19, 2007 - Week 433, day 1127

Standing Closed-Grip Barbell Tricep Curls = 110 lbs = 1x12
Standing Closed-Grip Barbell Tricep Curls = 120 lbs = 1x9
Standing Closed-Grip Barbell Tricep Curls = 125 lbs = 1x7
Lying Supine 2-Arm Dumbbell Tricep Curls = 34 lbs per arm = 3x7
Weighted Dips = 180 lbs = 1x12
Weighted Dips = 190 lbs = 1x8, 1x11
Kick Backs = 74 lbs per arm = 3x10

Leg Extensions (left only) = 50 lbs = 3x10

I love Triceps and this day shows it. I had nothing but positive results and I am moving forward on this gang busters. Moved the first exercise up by 20lbs ... who wouldn't want that kind of increase? The second exercise I upped by 1 rep per set. Who would think that this little weight would take so much to do, it almost feels embarrassing but it is what it is. Dips I also increase and will need to increase again. When I first tried to move the bar at 190 lbs I couldn't. Then I bared down and put my triceps into it and once I got it moving I was hard pressed to stop especially for the last set. Remember, I'm going to failure so had to really push it. And finally I was able to add Kickbacks into my routine ... boy did I miss these. I already need to up the weights so should be back to 84 lbs per arm in no time. Man I love Triceps.

Leg Extensions I also upped by 10 lbs. Just the previous days I tried 50 lbs and couldn't move the bar at all. Today I was able to do so and it felt not to bad. A little pressure on the front of the knee which is my biggest concern at this time. The actual ACL doesn't bother me as much as I'm moving my leg on a machine in a controlled motion however the patellar tendon does. Between the knee and shin on the average person's leg there is a big strip for the patellar tendon but on mine the middle section is removed that was used to reconstruct my ACL. This means I have two "small" strip holding my knee and shin which if they rip then it is all down hill from here. This is why things are slow and why I'm taking them slow.

It was a great day with the Triceps and my spirits are high. The Body Building Regiment is going very well right now and I'm expecting even more greater things. Tuesday is Bicep day, though I have to admit this is one of those muscle I "hate" to work. Wednesday is physio for the knee so I will consider that my leg day till after I meet with the surgeon to see if I can push it more. Stay tuned for even greater results ... or that is my hope.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#273393 - 03/21/07 12:25 PM Re: Creaky Old Mods Journal [Re: Dereck]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Tuesday, March 20, 2007 - Week 433, Day 1128

Incline Dumbbell Curls = 44 lbs per arm = 2x6, 1x5
Incline Inner Dumbbell Curls = 44 lbs per arm = 1x10
Incline Inner Dumbbell Curls = 49 lbs per arm = 1x8, 1x10
Seated Concentrated Dumbbell Curls = 59 lbs per arm = 3x6

Leg Extension = 55 lbs = 3x10

I was really put out that while doing the first exercise I could only use this much weight. I've never really done this exercise before where you are standing up but leaning back slightly on the incline bench where the dumbbells hang at your sides and you curl up. I had to stop myself from wanting to lean forward to lift. The second exercise the incline is not as great thankfully and is a whole different exercise and actually like it as I had never done it before, or had not done for many years. I found it works the shoulders a bit as well. Had to push myself for the third exercise and was hoping I would be able to do more weight but my arms were fairly tired already and why I did not add a 4th exercise.

Did pre-measurements of 16.75" for left and 17" for right. Growing these are going far too slow however after lifting I put on over an inch and luckily my wife never caught me posing in the mirror or she would have rode me hard. To bad you couldn't keep that pump.

Upped the leg extensions by 5 more lbs. I actually did both legs as I want to keep balanced and I have not been working the right leg at all as it isn't injured. 55 lbs on the right leg ... wow, how simple and the leg extension was flying upwards and I had to slow it down to get anything out of it.

Physio tonight and then we head off to see 300 at the threatres.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#273394 - 03/23/07 03:31 PM Re: Creaky Old Mods Journal [Re: Dereck]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Thursday, March 22, 2007 - Week 433, Day 1129

I was tired and did not want to work out. I've been working out everyday including physio and I thought I'd take a break. RUBBISH I SAY! Because of that I kicked myself for thinking this way and to punish me for this I upped the weights for most of the exercises or increased the reps.

Barbell Bench Press = 237 lbs = 1x7, 1x6, 1x5**
Dumbbell Bent-Arm Laterals = 84 lbs per arm = 1x8, 2x7
Dumbbell Incline Laterals = 79 lbs per arm = 1x8, 2x7
Barbell Decline Bench Press = 207 lbs = 1x6, 2x5

Leg Extensions - 60 lbs - 3x10

Nothing but positive results, even for being tired and not wanting to work out. The ** for the 3rd set of the bench where I only did 5 reps; this stands for partial reps. I knew I wouldn't be able to go all of the way down on this one and get it up and to go to fatigue I did 2 partial reps. For this exercise and the next ones if I had a working out partner I could have done a little bit more. This is one of the downsides to working out alone. I killed the first lateral exercise ... 5 lbs meant nothing. The second lateral exercise knowing I only did 5 reps last time, I decided to keep at the 79 lbs and pushed out extra reps instead. Decline bench I really pushed things as well to end it. A GREAT WORKOUT and I could feel it in my chest muscles as I was doing it and afterwards; not to mention now while typing this. AWESOME.

I added an addition 5 lbs onto the Leg Extension; making some headway and come tonight I will add another 5 lbs. The knee is not bothering me at all; knock on wood.

Tonight is Shoulders and then if all goes well then Saturday will be Back. Like I noted earlier in some posts, I'd like to do this 7 days a week but I will give myself some leeway so that I allow myself to take a break once and a while as needed to recharge.

I'm loving this body building routine. The results are coming in and I'm looking forward to more.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#273395 - 03/28/07 11:28 AM Re: Creaky Old Mods Journal [Re: Dereck]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Friday, March 23, 2007 - Week 433, Day 1130

Barbell Seated Military Press = 145 lbs = 1x8, 2x7
Dumbbell Seated Side Lateral Raises = 29 lbs per arm = 1x9, 2x8
Barbell Upright Rows = 105 lbs = 3x8
Dumbbell Seated Bent-Over Rear Deltoid Raises = 44 lbs per arm = 1x12, 2x10

Leg Extensions = 65 lbs = 2x10

Upped Military Press by 3 lbs and still could do the same amount of reps. 2 extra reps on the lateral raises. 5 extra reps on the Upright Rows. 6 extra reps on the deltoid raises. I should have upped the weight but got lazy being the last lift so will change it out next time.

Legs I added another 5 lbs.


Monday, March 26, 2007 - Week 434, Day 1131

Seat Rear Lat Pulldowns = 195 lbs = 3x8
Barbell Bent-Over Rows = 205 lbs = 3x8
Closed Grip Lat Pulldowns = 165 lbs = 2x7, 1x9
Barbell Rear Shoulder Shrugs = 235 lbs = 1x9
Barbell Rear Shoulder Shrugs = 240 lbs = 2x7

Leg Extensions = 65 lbs = 1x10
Leg Extensions = 70 lbs = 2x10

Upped Rear Pulldowns by 5 lbs plus did extra reps. Rows I added 5 lbs plus did extra reps. Front Pulldowns I upped by 5 lbs and did extra reps. Shrugs I added weight twice so 15 lbs.

Legs I added another 5 lbs.


Tuesday, March 27, 2007 - Week 434, day 1132

Standing Closed-Grip Barbell Tricep Curls = 125 lbs = 1x10
Standing Closed-Grip Barbell Tricep Curls = 130 lbs = 1x9
Standing Closed-Grip Barbell Tricep Curls = 135 lbs = 1x7
Lying Supine 2-Arm Dumbbell Tricep Curls = 39 lbs per arm = 3x6
Weighted Dips = 195 lbs = 1x9, 2x8
Kick Backs = 84 lbs per arm = 3x8

Leg Extensions = 75 lbs = 3x10

Triceps are increasing substantially for strength. Another 10 lbs just from the last workout 8 days ago for the first tricep curls. These ones are standing and behind the head and I use an E-Z Curl Bar for them. Upped second exercise by 5 lbs. Dips added 5 lbs. Kickbacks I was only going to add 5 lbs which I thought I did but when I relooked I found I added 10 lbs another great tricep day.

Leg I added another 5 lbs. A little stiff Wednesday morning but not too bad. Have physio today and then Bicep workout tonight.

NOTE: Just to let those who read this and are not aware, the Leg Extension I'm doing the amount per leg. The left knee is recovering from ACL Patellar Reconstruction from December 15, 2006. I'm in physio and taking things day by day and this is to supplement that. Right leg I'm only lifting this little amount to keep it active.


Edited by Dereck (03/28/07 03:46 PM)
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#273396 - 03/29/07 11:27 AM Re: Creaky Old Mods Journal [Re: Dereck]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Wednesday, March 28, 2007 - Week 434, Day 1133

Incline Dumbbell Curls = 44 lbs per arm = 1x8, 2x6
Incline Inner Dumbbell Curls = 54 lbs per arm = 1x9, 1x8, 1x11
Seated Concentrated Dumbbell Curls = 64 lbs per arm = 1x5, 2x6

First exercise I upped the reps but I'm not liking this exercise as I find when it gets difficult I have a tendency to cheat and that is not good. I will look to change this out for my next bicep day. Second exercise I upped the weight by 5 lbs and will need to up it again; I like this exercise which I also feel in my shoulders due to how you need to hold the weights. The third exercise I upped the weights by 5 lbs and pushed through. Arms were extremely tired after doing this workout. Remember I'm going till failure though again I wish I worked with somebody to just get me that one more.

I did no legs extensions today due to I did 1.5 hours of physio that I knew I needed to rest the leg. Physio consists of 15 minutes heat, 8-10 minutes on the bike or treadmill, light stretching, 3x15 wall squats with ball, 3x15 bridging with ball, 3 minutes on wobbly board, 2x20 lunges, 3 minutes on slider, 3x10 step-ups (one legged squats), 5 minutes chair walk, 120 lunges with band resistance (20 forward, 20 to the left, 20 to the right, 20 backwards, 20 backwards to the left, 20 backwards to the right), trampoline one legged medicine ball bounces and now added to complete this routine with 3x10 monkey jumps.

Go sign after work for my new bike (Yamaha YZF-R6 ) and then supper and then will work on legs.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#273397 - 04/02/07 11:06 AM Re: Creaky Old Mods Journal [Re: Dereck]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Sunday, April 1, 2007 - Week 435, Day 1134

Barbell Bench Press = 237 lbs = 3x7
Dumbbell Bent-Arm Laterals = 84 lbs per arm = 3x8
Dumbbell Incline Laterals = 79 lbs per arm = 1x9, 1x8, 1x9
Barbell Decline Bench Press = 207 lbs = 3x6

Leg Extensions - 75 lbs - 3x10

Increase on reps for pretty much all exercise. After a month of doing this I am going to recap to see where I am.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#273398 - 04/03/07 11:02 AM Re: Creaky Old Mods Journal [Re: Dereck]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Monday, April 2, 2007 - Week 435, Day 1135

Barbell Seated Military Press = 147 lbs = 1x6, 1x7, 1x8
Barbell Upright Rows = 105 lbs = 1x9, 1x8, 1x9
Dumbbell Seated Bent-Over Rear Deltoid Raises = 49 lbs per arm = 3x8

Just a quick workout after supper as I was headed out with some friends to sit in the hot tub. Also did a couple of laps in the pool to see how the knee felt and wasn't too bad. However working out on Sunday chest and Monday shoulders I got really tired. Chest is extra aching today ... nice.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#273399 - 04/04/07 01:39 PM Re: Creaky Old Mods Journal [Re: Dereck]
Stormdragon Offline
Who Dares Wins
Professional Poster

Registered: 08/05/04
Posts: 3409
Loc: Salem, OR
What kind of body fat % do you have Dereck? Just curious.
_________________________
Member of DaJoGen MMA school under Dave Hagen and Team Chaos fight team under Denver Mangiyatan and Chris Toquero, ran out of Zanshin Martial Arts in Salem Oregon: http://www.zanshinarts.org/Home.aspx,

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#273400 - 04/04/07 05:28 PM Re: Creaky Old Mods Journal [Re: Stormdragon]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
I actually don't have any clue Storm. The last time I was tested for body fat was back in 1992 when I tried out for the police; and I can't even remember what it was then. My body fat and where it is stored is a lot to do with genetics and I store it not so much on my stomach, though there is a little, and not so much on my sides, though there is a little, but more so on my lower back. I make a bigger deal about it then it really is but that may be due to being a little vain or wanting that perfect body which I continually strive for. But to do that I would really need to crack down on what I'm eating and put more time into cardio. I however have gained a bit since the operation as I have done zero cardio when I was used to a lot more when doing TKK/BJJ.

For me losing body fat is always important but sometimes I have to put this into perspective and take into account how much I am actually doing to rid myself of this and can I do more; eating even better meaning dropping things I like (i.e. chocolate, etc.). Then I have to take into consideration what my body can do (injuries), my age and then genetics. Then I have to realize that I'm strong and fit and functional and will losing more body fat make me better or just look better? I'd like to have it all but I'm not sure I'm willing to give up some things yet.

I'd be interested to find out and perhaps my next visit to the doctor I will see about this.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#273401 - 04/05/07 05:59 PM Re: Creaky Old Mods Journal [Re: Dereck]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Tuesday night I couldn't work out as my first class for the Police's Citizens Academy was from 6:30 to 9:30. It is for a 11 weeks and I look forward to it. It was all theory for this class with getting into how they coordinate things afterwards and looking at live information on the computer and seeing sections of the city with crime indicators and being able to zoom in on groupings of crimes and then be able to pull up all know convicted felons and their information for who lives in that area. Next week is drugs and later gangs, forensics, etc.

Wednesday also unable to workout as my buddy Mac came into town. I was hoping to get to workout with him but some of his meetings ran over and so I could only get together with him at 8:30 to 12:00 for supper. We had a good talk and I've picked up some more tips with one for working the lats more which I will incorporate into my next workout which will be tonight.

Hope the Easter weekend gets nice out so I can drive my new bike but right now there is still snow on the ground and what looked like it may turn out to be an okay weekend is slipping away fast.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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