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#302745 - 12/15/06 12:49 AM Re: Thursday [Re: crablord]
Stampede Offline
Lord of the Kazoo

Registered: 04/08/04
Posts: 967
Loc: El Dorado, AR
Quote:

haha lucky it wasnt tackle, she woulda put you on ur ass lol




Indeed. She's a very physical old lady (28,9). Very cool boss. I was on the clock, making about $4 more than minimum wage.

My life is, for the most part, teh roxors.
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#302746 - 12/15/06 01:23 PM Friday, and plan [Re: Stampede]
Stampede Offline
Lord of the Kazoo

Registered: 04/08/04
Posts: 967
Loc: El Dorado, AR
Did my usual, with the second part of my workout consisting of Kusanku Sai for 4 run-thourhg.s

I think I'm moving the focus away from the sai right now, so the four kata I focus on for the next while will be Sunsu, Naihanchi/Chinto, and alternating between Sanchin and Seisan.

Will also be adding in a 15 minute drill period for a technique of choice from one of my focus kata.
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#302747 - 12/23/06 01:22 AM Re: Friday, and plan [Re: Stampede]
Stampede Offline
Lord of the Kazoo

Registered: 04/08/04
Posts: 967
Loc: El Dorado, AR
Have been a bit too busy to update my blog. Fear not, though, I'm still in the gym and the dojo. Will update soon as I get a chance.
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#302748 - 01/08/07 10:35 PM Monday [Re: Stampede]
Stampede Offline
Lord of the Kazoo

Registered: 04/08/04
Posts: 967
Loc: El Dorado, AR
Finally, FINALLY, first full workout since the 26th.

I've started going through all of my karate forms and drills previous to my weight days. As opposed to cut'n'paste'n' all that here, I'll just say: it's ever'thin', 'cept repetition (not counting basics) bagwork, footwork. Just a cover of the syllabus.

After that, lifties:

Front Squat:

2xbw, 2xbar, 1x5 - 95, 105, 115, 125, 125

Lunging Step-Ups: 5x5 @ 25

Shoulder-width glute ham raise: 1x5 - 60, 60, 65, 65, 65

(my feet are placed as wide as the station allows. I've noticed much more inner thigh activation, as well as inclusion of the glutes in the movement. Doing it in this fashion has also made a big difference in my lower back pain/sciatic nerve irritation. I've also noticed a difference in the VMO - I can actually feel it. After years and years of a major imbalance there, it's nice.)

[superset]
Chins: 5x7
Overhead Dumbbell Press: 5x5 - 40s, 45s, 40s, 45s, 45s
[/superset]

[superset]
One Arm horizontal cable press: 3x5 - 50, 60, 60
Row: 3x5 - 60, 70, 80
[/superset]

Kneeling Cable Crunch: 4x5 - 80, 90, 100, 100

Cable Cuban Rotation: 1x8 - 30lbs
External Cable Rotation: 1x8 - 30lbs


Went lighter than normal today to save my back the cramps generally associated with getting back in the gym after missing two or more resistance workouts. However, the pain and cramping is no where near what I expected. I feel that the combination of the fish oil, my chiropractic care, and changes in resistance and karate programming have aided in this.

Full workout tomorrow, none Wednesday - inventory repeat - 20hours in the RadioShack of Doom!
_________________________
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#302749 - 01/15/07 10:04 PM Re: Monday [Re: Stampede]
Stampede Offline
Lord of the Kazoo

Registered: 04/08/04
Posts: 967
Loc: El Dorado, AR
I actually lifted today!

Warmup:

Karate & Kobudo

Front Squat:

2xbw, 2xbar, 1x5 - 95, 115, 135, 155, 155x8

Shoulder-width glute ham raise: 1x5 - 60, 60, 65, 65, 70

[superset]
Chins: 5x7
Overhead Dumbbell Press: 5x5 - 40s, 45s, 50s, 45s, 45s
[/superset]

[superset]
One Arm Low to High cable Fly: 3x5 - 30, 30, 30
One Arm Low to High cable Reverse Fly: 3x5 - 30, 30, 30
[/superset]

Pike: 4x5 - 80, 90, 100, 100


Edited by Stampede (01/15/07 10:07 PM)
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#302750 - 01/16/07 02:04 PM Tuesday [Re: Stampede]
Stampede Offline
Lord of the Kazoo

Registered: 04/08/04
Posts: 967
Loc: El Dorado, AR
Saw the chiro beforehand - feelin' good. Still sore from lack of movement, lifting, so intensity not 100%.

Warmup:

Seisan Bunkai
Two-Man (both sides)
Mobility Drills - Hips, Knees, Torso
15 Upper Body Basics
10 Lower

Seisan through Sunsu
Chatan Yara no Sai (partial)
Kusanku no Sai
Bo/Bo Kumite (four drills)
Tokumine no Kun

Kusanku no Sai x 8
Naihanchi x 8
Wansu x 8
Sunsu x 8

Stretching
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Formerly Vash

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#302751 - 01/19/07 09:01 AM Thursday [Re: Stampede]
Stampede Offline
Lord of the Kazoo

Registered: 04/08/04
Posts: 967
Loc: El Dorado, AR
Still some soreness from my sciatic area - stiff and sore. Oh, well. iPod Shuffle makes some of it go away.

Tuesday, in addition to the karate, I did kid's class and adults. Kids we went over stances, basics, there first non-drill kata (Seisan). Adults, 10 minutes of stretch (I don't participate in this because of issues my body has with the "accepted" stretching), 15 minutes of 1 to 4 step drills, 35 min. random and group sparring. Got man-handled by our 3rd Dan.

Thursday lifties . . .

All karate & kobudo beforehand, then

Front Squat: 5x5 - 95, 115, 135, 155, 155
A. Glute-Ham Raise: 5x5 - 60, 60, 65, 65, 70

[superset]
Chinups: 5x7 - BW
Overhead Dumbbell Press: 5x5 - 40s, 45s, 50s, 45s, 50s
[/superset]
[superset]
1 Arm Cable Low-High Fly: 3x5 - 30
1 Arm Cable Low-High Reverse Fly: 3x5 -30
[/superset]

Kneeling Cable Crunch: 5x5 (5 left, 5 right)- 80, 90, 100, 110, 110

Cable Cuban Rotation: 1x8 - 30
External Cable Rotation: 1x8 - 40

Stretching

Overall, happy with progress.
_________________________
Formerly Vash

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#302752 - 01/19/07 11:11 PM Friday [Re: Stampede]
Stampede Offline
Lord of the Kazoo

Registered: 04/08/04
Posts: 967
Loc: El Dorado, AR
Standard karate workout, as previous.

Started doing A. G-H Raises after my workouts - makes a HUGE difference in my lower back/legs feeling and cramping. Without the knee flexion, I find the movement to be nearly identical to a reverse hyper. Good stuff. Going to start 2x10 reps of this before and after all workouts.
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Formerly Vash

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#302753 - 01/22/07 01:52 PM Re: Friday [Re: Stampede]
Stampede Offline
Lord of the Kazoo

Registered: 04/08/04
Posts: 967
Loc: El Dorado, AR
Tried deadlifting today. Weight and stance not the issue - the specific motion causes problems. Oh, well. No harm, no foul.

Aside from them;

Angled Glute-Hams -5x5: 65s
BW Reverse Hypers: 2x10 before deads, 1x10 after AGH, 1x10 after workout

[[ss]]
Chins: 4x7, 1x8
Overhead DB Press
[[/ss]
[[ss]]
1 arm cable low-high fly: 3x5 - 30
row: 3x5 - 30
[[ss]]

hanging Pike: 5x5

Cable Cuban ROtation: 1x8 - 30
External Cable Rotation: 1x8 - 40
_________________________
Formerly Vash

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#302754 - 01/23/07 02:40 PM Tuesday [Re: Stampede]
Stampede Offline
Lord of the Kazoo

Registered: 04/08/04
Posts: 967
Loc: El Dorado, AR
1x10, 1x5 bw reverse hypers. Back was perfect through my full workout. *knocks on wood*

Did all basics, drills, kata, then:

Seiunchin x 8
Seisan
Sunsu x 8
Naihanchi x 8
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