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#309113 - 03/26/08 12:51 PM Re: Leo's Workout, Food and (maybe) Photograph Log [Re: Leo_E_49]
Leo_E_49 Offline
Professional Poster

Registered: 02/24/05
Posts: 4117
Loc: California
March 25 2008

Isometrics (Morning):

Equipment:
Resistance band
Step

Set:
Band chest press - Start 5s - Mid 5s - Peak 5s
Triceps extension - Start 5s - Mid 5s - Peak 5s
Hamstring curl - Start 5s - Mid 5s
Neck - Front 5s - Back 5s - Left 5s - Right 5s

5 sets

ICT 5 a.k.a. "The Summit" (Evening):

Equipment:
Yoga mat

Set:
Burpees 10
Chinnies 10
Bodyweight squats 10
Pushups 10

As many sets as possible in 20 minutes.

In a few words: The toughest workout I have ever done.

I managed 5 sets in 20 minutes, just. I couldn't have done any more, the entire last set was just one "ok, just one more" after another. Highly recommended.
_________________________
Self Defense
(Website by Marc MacYoung, not me)

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#309114 - 03/27/08 06:48 PM Re: Leo's Workout, Food and (maybe) Photograph Log [Re: Leo_E_49]
Leo_E_49 Offline
Professional Poster

Registered: 02/24/05
Posts: 4117
Loc: California
March 27 2008

Max strength:

Equipment:
Resistance band
Yoga mat
Jump rope
Bench/chair

Set:
Band chest press - 15
Band high pull - 15
Bodyweight squats - 25
Band good-morning - 15
Bench dips - 8

3 sets

Finisher - jump rope for 1 minute

Core:
Crunches - 10
Lying hip swing - 20
Plank - time

3 sets

Not much to say today. Far easier than my last workout.
_________________________
Self Defense
(Website by Marc MacYoung, not me)

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#309115 - 03/30/08 08:09 PM Re: Leo's Workout, Food and (maybe) Photograph Log [Re: Leo_E_49]
Leo_E_49 Offline
Professional Poster

Registered: 02/24/05
Posts: 4117
Loc: California
March 30 2008

Isometrics (Morning):

Equipment:
Wall
Doorframe
Towel

Set:
Wall press - Start 5s - Mid 5s - Peak 5s
Overhead press - Start 5s - Mid 5s - Peak 5s
Leg press - Start 5s - Mid 5s - Peak 5s
Towel pull (horizontal) - Start 5s - Mid 5s - Peak 5s

5 sets

Minute Drill! (Evening):

Equipment:
Yoga mat

Set:
Burpees - 20s
Mountain climbers - 20s
Jumping jacks - 20s
Burps - 20s
Split jumps - 20s
Grasshoppers - 20s
Rest - 40s

4 sets

I had forgotten how challenging minute drills are. I now remember.

As a side note, it's much more enjoyable working through a plan where every day is a totally different routine. I always find myself looking forward to seeing what tomorrow's routine is. It's definitely worth the couple of hours it takes to make a 50 day plan, rather than repeating the same weekly plan over and over.

I'm looking forward to unscripted training in a few weeks time, that should be really interesting. I'm going to have to go buy some sand for a sandbag soon...

Also, I think the isometrics make a big difference. Compared to when I was doing the BTP, I am making progress much faster.

Finally, carbohydrate restriction and Never Gymless don't belong together. I realize now that in order to have enough energy to make it through 50 days of NG, you have to eat enough carbohydrates (but not too much).
_________________________
Self Defense
(Website by Marc MacYoung, not me)

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#309116 - 04/01/08 05:33 PM Re: Leo's Workout, Food and (maybe) Photograph Log [Re: Leo_E_49]
Leo_E_49 Offline
Professional Poster

Registered: 02/24/05
Posts: 4117
Loc: California
April 1 2008

Explosive Strength:

Equipment:
Yoga mat
Skipping rope
Resistance band

Set:
Clap pushups - 5
Lateral jumps - 20
Long jumps - 10
Band high pull (quickly) - 10

5 sets

Finisher - jump rope for 1 minute

Core:
V-ups - 15
Supermans - 20
Chinnies - burn

3 sets

This is my first plyo routine ever, so I kept the reps low. I'm not so good at clap pushups yet but I'll get there. A good workout, I feel pretty good afterwards.

Next set of 5 routines is when I get into the good stuff. I'm looking forward to something a little bit more challenging. (Check this space for my race to 50 burpees )


Edited by Leo_E_49 (04/01/08 05:38 PM)
_________________________
Self Defense
(Website by Marc MacYoung, not me)

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#309117 - 04/04/08 04:28 PM Re: Leo's Workout, Food and (maybe) Photograph Log [Re: Leo_E_49]
Leo_E_49 Offline
Professional Poster

Registered: 02/24/05
Posts: 4117
Loc: California
Tabata + 50 (Morning):

Equipment:
Running shoes
Yoga mat

Routine:
Tabata sprinting - 2 sets
Tabata bodyweight squats - 1 set (Jumping jacks during active rest)
50 burpee challenge - Do 50 burpees in the shortest possible time (I did them in 8 minutes and 4 seconds)

Isometrics (Evening):

Equipment:
Resistance band
Towel

Set:
Band chest press - Start 5s - Mid 5s - Peak 5s
Band bicep curl - Start 5s - Mid 5s - Peak 5s
Towel pull (diagonal) - Left hand on top 5s - Right hand on top 5s
Neck - Front 5s - Back 5s - Left 5s - Right 5s

5 sets

My first time ever using the Tabata protocol. I'm quite impressed by how tiring it is for just 4 minutes of exercise. I thought that the 50 burpee challenge would make a nice finisher to the workout. It's a lot harder to do burpees when your legs feel like jelly!
_________________________
Self Defense
(Website by Marc MacYoung, not me)

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#309118 - 04/11/08 12:56 AM Re: Leo's Workout, Food and (maybe) Photograph Log [Re: Leo_E_49]
Leo_E_49 Offline
Professional Poster

Registered: 02/24/05
Posts: 4117
Loc: California
Well, I've been resting my legs after that last exercise, my knees were really sore and I'm not taking any risks with my knees. So here's today's workout:

Max Strength:

Equipment:
Dumbbell (8kg)
Yoga mat
Jump rope
Bench
Ab-wheel

Set:
Diamond push-ups - 15
Bent over row - 8 per side
Bodyweight squats (holding dumbbell) - 15
Hamstring curl - 10 per side
Pike press - 10

3 sets

1 minute jump rope finisher

Core:
Kneeling ab-wheel rollout - 5
Russian twists - 10
Crunches - 10

3 sets

Definitely a good workout today. It was a lot easier to do these exercises than months ago.

Also, today is a strength milestone for me! Before my workout I did my very first one handed push-up ever! I'm so proud. This is proof to me that strength increases after a short rest, rather than during my exercise.

Next up is one-armed chin-ups...


Edited by Leo_E_49 (04/11/08 12:57 AM)
_________________________
Self Defense
(Website by Marc MacYoung, not me)

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#309119 - 04/11/08 01:32 PM Re: Leo's Workout, Food and (maybe) Photograph Log [Re: Leo_E_49]
JoshuaMonjin Offline
Member

Registered: 10/13/06
Posts: 427
Loc: Fallon, Nevada
This is cool to see, way to go on sticking with it. Something that I have problems with myself. How is all of this affecting your martial arts practice, has it changed due to your working out at all? Not to interrupt the flow of your log.
_________________________
Jikishin kore dojo nari

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#309120 - 04/11/08 07:19 PM Re: Leo's Workout, Food and (maybe) Photograph Log [Re: JoshuaMonjin]
Leo_E_49 Offline
Professional Poster

Registered: 02/24/05
Posts: 4117
Loc: California
Quote:

This is cool to see, way to go on sticking with it. Something that I have problems with myself.




I'm cheating. I'm using a modified version of the Never Gymless 50 day plan which I wrote out weeks ago. The trick is, I don't have to follow a schedule, so there's no pressure or stress if I miss one workout day. For many people, if they miss one day in their training plan, due to unforeseen circumstances, they quit training; my method works well to combat that. I call it my tear-out training plan.

Most people write out their workout plans by the calendar. My plan is written in a Day 1, Day 2, ... pattern. Each day is written on one page of a notebook. When I am able to do the day's workout, I tear out the next page, read it and do the exercises written on it. Then I throw the page in the bin when I'm done. If I can't exercise because I'm too sore and don't want to risk injury or I've got no time for whatever reason, I simply do it at the next available opportunity. No stress. (I make sure that I write in mandatory rest days to ensure that I won't train every day if I do a long set of days in a row)

Sure it's not perfect, if you don't stick to schedule, you might not see gains as quickly. Also, you have to be genuinely enthusiastic about exercising or you will never tear out any of the pages. But at least it helps me carry on even if I miss a day or two. As a bonus, every day is a surprise because I wrote every day to have slightly different routines and I can't remember what I wrote until I tear out the page. I've actually started looking forwards to tearing out the pages to find out what I'm going to be doing, it's like having Christmas every day!

Quote:

How is all of this affecting your martial arts practice, has it changed due to your working out at all?




I'm not training MA at the moment, so I couldn't say. However, I'm pretty sure the work capacity I've gained will impact significantly on my performance in sparring. Plus, there's nothing wrong with a little extra strength.

Quote:

Not to interrupt the flow of your log.




No problems, it's nice when people read it and comment.


Edited by Leo_E_49 (04/11/08 07:31 PM)
_________________________
Self Defense
(Website by Marc MacYoung, not me)

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#309121 - 04/12/08 03:28 AM Re: Leo's Workout, Food and (maybe) Photograph Log [Re: Leo_E_49]
JoshuaMonjin Offline
Member

Registered: 10/13/06
Posts: 427
Loc: Fallon, Nevada
I checked the never gymless thing out and it looks interesting, of course it is always a question when you can't find the book sold elsewhere. Would you recommend purchasing the book and getting into it? That sounds like a good idea with the day based workouts, being a student myself trying to set up a schedule that won't change is tough. Your way sounds smart and doable. How is it cheating? You took the principles and made them work for you , that is admirable and most martial arts have been created/modified the same way so there is a tradition of it isn't there?
_________________________
Jikishin kore dojo nari

Top
#309122 - 04/12/08 08:46 AM Re: Leo's Workout, Food and (maybe) Photograph Log [Re: JoshuaMonjin]
Leo_E_49 Offline
Professional Poster

Registered: 02/24/05
Posts: 4117
Loc: California
Quote:

I checked the never gymless thing out and it looks interesting, of course it is always a question when you can't find the book sold elsewhere. Would you recommend purchasing the book and getting into it?




If you're into calisthenics, then Never Gymless is the book for you. You only need minimal and inexpensive equipment to get a very good workout, as you can see in my log. I've never heard a bad review of NG and you won't hear anything but praise for it from me. At $24.95 it's a steal, I've never bought a better value-for-money product in my life.

The one piece of equipment which is very important for NG though is a chin-up bar, which I do not have access to at the moment... I'm substituting band pulls to try and make up for it but nothing matches pull-ups (my favourite exercise ). I'm getting a bar soon though so I can really get started on my workouts.

You can also check out the rosstraining.com forums, they're very friendly and helpful, much like the members here.

Quote:

That sounds like a good idea with the day based workouts, being a student myself trying to set up a schedule that won't change is tough. Your way sounds smart and doable. How is it cheating? You took the principles and made them work for you , that is admirable and most martial arts have been created/modified the same way so there is a tradition of it isn't there?




Technically speaking, I can handle more exercise than I'm doing and still get enough rest. As such, I could progress faster by sticking to a rigid schedule, hence this method would be considered cheating. Having the determination to follow a strict schedule is best, but for some of us beginners, an inflexible schedule is a barrier to our ability to progress. When I get onto a more advanced 50 day plan, I'll try harder to stick to schedule.


Edited by Leo_E_49 (04/12/08 08:59 AM)
_________________________
Self Defense
(Website by Marc MacYoung, not me)

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