blackbelt's workout log Mar '09

[blackbelt]

Monday, March 02, 2009

-Meditation: 10 minutes
-Quiet time: Time not notated

Workout:

-Liederman push ups: 40

-Standing toe touch stretches, with tension on way down: 5, hold last rep for ct of 20
-Side stretch kicks while balancing: 10
-Front stretch kicks: 10

Modified physical therapy workout:

-Up/back, to down/back stretch: 10
-Reach across, to elbow attack: 10
-Reach across, then reach behind back and up: 10

-Exterior rotation/rotator cuff: 5 DSR, 1 ISO hold

[blackbelt]

Tuesday, March 03, 2009

-Meditation: 10 minutes
-Quiet time: Time not notated

Workout:

-Liederman push ups: 40

-Standing toe touch stretches, with tension on way down: 5, hold last rep for ct of 20
-Side stretch kicks while balancing: 10
-Front stretch kicks: 10

DSR’s/ISO’s: 10 DSR, 1 ISO
-Exterior rotation/rotator cuff
-MILO

[blackbelt]

Wednesday, March 04, 2009

-Meditation: 10 minutes
-Quiet time: Time not notated

Workout:

-Liederman push ups: 40

-Standing toe touch stretches, with tension on way down: 5, hold last rep for ct of 20
-Side stretch kicks while balancing: 10
-Front stretch kicks: 10

DSR’s/ISO’s: 10 DSR, 1 ISO
-Exterior rotation/rotator cuff
-MILO

[blackbelt]

Thursday, March 05, 2009

-Meditation: didn’t meditate today
-Quiet time: Time not notated

Workout:

-Liederman push ups: 20
-Squats w/ high x-block: 20
-Liederman push ups: 20
-Squats w/ high x-block: 20

-Standing toe touch stretches, with tension on way down: 5, hold last rep for ct of 20
-Side stretch kicks while balancing: 10
-Front stretch kicks: 10

DSR’s/ISO’s: 10 DSR, 1 ISO
-Exterior rotation/rotator cuff
-MILO

[blackbelt]

Friday, March 06, 2009

-Meditation: 10 minutes
-Quiet time: Time not notated

Workout:

-Liederman push ups: 20
-Tiger bend squats w/o arm tension: 20
-Liederman push ups: 20
-Tiger bend squats w/o arm tension: 20

-Standing toe touch stretches, with tension on way down: 5, hold last rep for ct of 20
-Side stretch kicks while balancing: 10
-Front stretch kicks: 10

DSR’s/ISO’s: 10 DSR, 1 ISO
-Exterior rotation/rotator cuff
-MILO

Modified PT workout:

-Up/back, to down/back stretch: 10
-Reach across, to elbow attack: 10
-Reach across, then reach behind back and up: 10

[blackbelt]

Monday, March 09, 2009

-Meditation: 10 minutes
-Quiet time: Time not notated

Workout:

-Panther stretch push ups: 50
-Stepping outs: 20

-Standing toe touch stretches, with tension on way down: 5, hold last rep for ct of 20
-Side stretch kicks while balancing: 10
-Front stretch kicks: 10

DSR’s/ISO’s: 10 DSR, 1 ISO
-Exterior rotation/rotator cuff

[blackbelt]

Tuesday, March 10, 2009

-Meditation: 10 minutes
-Quiet time: Time not notated

Workout:

-Liederman push ups: 40
-Stepping outs: 20

-Standing toe touch stretches, with tension on way down: 5, hold last rep for ct of 20
-Side stretch kicks while balancing: 10
-Front stretch kicks: 10

DSR’s/ISO’s: 10 DSR, 1 ISO
-Exterior rotation/rotator cuff
-MILO (ISO only)

[blackbelt]

Wednesday, March 11, 2009

-Meditation: 10 minutes
-Quiet time: Time not notated

Workout:

-Liederman push ups: 40
-Stepping outs: 20

-Standing toe touch stretches, with tension on way down: 5, hold last rep for ct of 20
-Side stretch kicks while balancing: 10
-Front stretch kicks: 10

DSR’s/ISO’s: 10 DSR, 1 ISO
-Exterior rotation/rotator cuff
-MILO (ISO only)

[blackbelt]

Thursday, March 12, 2009

-Meditation: 10 minutes
-Quiet time: Time not notated

Workout:

-Panther stretch push ups: 30
-Stepping outs: 20

-Standing toe touch stretches, with tension on way down: 5, hold last rep for ct of 20
-Side stretch kicks while balancing: 10
-Front stretch kicks: 10

Physical therapy exercises:
1-Pull downs, facing door/hook: 20
2-Pull downs, being perpendicular to the door/hook: 20
3-Pull downs, facing away from door/hook, which allows for more of an up/backward stretch: 20

4-Behind the back stretches/pull outs: 10
5-Low Row: 10
6-Press/punch (the band stretches the arm back during the “rest” portion of the movement): 10
7-External rotation: 10
8-Internal rotation: 10
9-Straight arm stretch across front and pull to the side: 10
10-Front raise, with backward stretch: 10

-Modified front snap kick while balancing: 30 (mainly for foot positioning)

ISO’s:
-Exterior rotation/rotator cuff
-MILO

[blackbelt]

Friday, March 13, 2009

-Meditation: 10 minutes
-Quiet time: Time not notated

Workout:

-Panther stretch push ups: 30
-Stepping outs: 20

-Standing toe touch stretches, with tension on way down: 5, hold last rep for ct of 20
-Side stretch kicks while balancing: 10
-Front stretch kicks: 10

Physical therapy exercises:
1-Pull downs, facing door/hook: 20
2-Pull downs, being perpendicular to the door/hook: 20
3-Pull downs, facing away from door/hook, which allows for more of an up/backward stretch: 20

4-Behind the back stretches/pull outs: 10
5-Low Row: 10
6-Press/punch (the band stretches the arm back during the “rest” portion of the movement): 10
7-External rotation: 10
8-Internal rotation: 10
9-Straight arm stretch across front and pull to the side: 10
10-Front raise, with backward stretch: 10

-Modified front snap kick while balancing: 30 (mainly for foot positioning)

ISO’s:
-Exterior rotation/rotator cuff
-MILO

[blackbelt]

Monday, March 16, 2009

-Meditation: 10 minutes
-Quiet time: Time not notated

Workout:

-Panther stretch push ups: 30
-Stepping outs: 20

-Standing toe touch stretches, with tension on way down: 5, hold last rep for ct of 20
-Side stretch kicks while balancing: 10
-Front stretch kicks: 10

Physical therapy exercises:
1-Pull downs, facing door/hook: 20
2-Pull downs, being perpendicular to the door/hook: 20
3-Pull downs, facing away from door/hook, which allows for more of an up/backward stretch: 20

4-Behind the back stretches/pull outs: 10
5-Low Row: 10
6-Press/punch (the band stretches the arm back during the “rest” portion of the movement): 10
7-External rotation: 10
8-Internal rotation: 10
9-Straight arm stretch across front and pull to the side: 10
10-Front raise, with backward stretch: 10

ISO’s:
-Exterior rotation/rotator cuff
-MILO

[blackbelt]

Tuesday, March 17, 2009
-Meditation: 5 minutes (back to traditional kneeling posture)
-Quiet time: Time not notated

Workout:

-Warrior power T push ups: 20

Physical therapy exercises:
1-Pull downs, facing door/hook: 20
2-Pull downs, being perpendicular to the door/hook: 20
3-Pull downs, facing away from door/hook, which allows for more of an up/backward stretch: 20

4-Behind the back stretches/pull outs: 10
5-Low Row: 10
6-Press/punch (the band stretches the arm back during the “rest” portion of the movement): 10
7-External rotation: 10
8-Internal rotation: 10
9-Straight arm stretch across front and pull to the side: 10
10-Front raise, with backward stretch: 10

ISO’s:
-Exterior rotation/rotator cuff

My workout was shorted today due to my having to get gas in my wife’s car this morning.

[blackbelt]

Wednesday, March 18, 2009
-Meditation: 5 minutes (traditional kneeling posture)
-Quiet time: Time not notated

Workout:

-Warrior power T push ups: 20

Physical therapy exercises:
1-Pull downs, facing door/hook: 20
2-Pull downs, being perpendicular to the door/hook: 20
3-Pull downs, facing away from door/hook, which allows for more of an up/backward stretch: 20

4-Behind the back stretches/pull outs: 10
5-Low Row: 10
6-Press/punch (the band stretches the arm back during the “rest” portion of the movement): 10
7-External rotation: 10
8-Internal rotation: 10
9-Straight arm stretch across front and pull to the side: 10
10-Front raise, with backward stretch: 10

-Standing toe touch stretches, with tension on way down: 5, hold last rep for ct of 20
-Side stretch kicks while balancing: 10
-Front stretch kicks: 10

ISO’s:
-Exterior rotation/rotator cuff

-Side stance middle punch: 10
-Punching techniques 1-5: 10

[blackbelt]

Thursday, March 19, 2009
-Meditation: 5 minutes (traditional kneeling posture)
-Quiet time: Time not notated

Workout:

-Knuckle push ups: 32

Physical therapy exercises:
1-Pull downs, facing door/hook: 20
2-Pull downs, being perpendicular to the door/hook: 20
3-Pull downs, facing away from door/hook, which allows for more of an up/backward stretch: 20

4-Behind the back stretches/pull outs: 10
5-Low Row: 10
6-Press/punch (the band stretches the arm back during the “rest” portion of the movement): 10
7-External rotation: 10
8-Internal rotation: 10
9-Straight arm stretch across front and pull to the side: 10
10-Front raise, with backward stretch: 10

-Standing toe touch stretches, with tension on way down: 5, hold last rep for ct of 20
-Side stretch kicks while balancing: 10
-Front stretch kicks: 10

ISO’s:
-Exterior rotation/rotator cuff

-Side stance middle punch: 10
-Punching techniques 1-5: 10
-Jab, reverse punch: 10

DVR’s: 10
-CAT
-Reverse CAT
-Bicep curl

[blackbelt]

Friday, March 20, 2009
-Meditation: 5 minutes (traditional kneeling posture)
-Quiet time: Time not notated

Workout:

-Knuckle push ups: 32

Physical therapy exercises:
1-Pull downs, facing door/hook: 20
2-Pull downs, being perpendicular to the door/hook: 20
3-Pull downs, facing away from door/hook, which allows for more of an up/backward stretch: 20

4-Behind the back stretches/pull outs: 10
5-Low Row: 10
6-Press/punch (the band stretches the arm back during the “rest” portion of the movement): 10
7-External rotation: 10
8-Internal rotation: 10
9-Straight arm stretch across front and pull to the side: 10
10-Front raise, with backward stretch: 10

-Standing toe touch stretches, with tension on way down: 5, hold last rep for ct of 20
-Side stretch kicks while balancing: 10
-Front stretch kicks: 10

ISO’s:
-Exterior rotation/rotator cuff

-Side stance middle punch: 10
-Punching techniques 1-5: 10
-Jab, reverse punch: 10

[blackbelt]

Monday, March 23, 2009
-Meditation: 5 minutes (traditional kneeling posture)
-Quiet time: Time not notated

Workout:

Physical therapy exercises:
1-Pull downs, facing door/hook: 20
2-Pull downs, being perpendicular to the door/hook: 20
3-Pull downs, facing away from door/hook, which allows for more of an up/backward stretch: 20

4-Behind the back stretches/pull outs: 10
5-Low Row: 10
6-Press/punch (the band stretches the arm back during the “rest” portion of the movement): 10
7-External rotation: 10
8-Internal rotation: 10
9-Straight arm stretch across front and pull to the side: 10
10-Front raise, with backward stretch: 10

-Standing toe touch stretches, with tension on way down: 5, hold last rep for ct of 20
-Side stretch kicks while balancing: 10
-Front stretch kicks: 10

-Side stance middle punch: 10
-Punching techniques 1-5: 10
-“Fake” jabs: 50

ISO’s:
-Exterior rotation/rotator cuff: 5 second hold
-Chest/Joon Be position: 25 second hold
-MILO: 25 second hold

[blackbelt]

Tuesday, March 24, 2009
-Meditation: 5 minutes (traditional kneeling posture)
-Quiet time: Time not notated

Workout:

-Panther stretch push ups: 30

Modified physical therapy exercises:
-Up/back, to down/back stretch: 10
-Elbow attack: 10
-Reach across: 5 holds for 5
-Behind back and up: 5 holds for 5
-Stick held behind back with both arms, lift up and back: 5 reps/5 ct
-Stick held to side, right arm straight down, left arm out front, push right arm back: 5 reps/5 ct

-Standing toe touch stretches, with tension on way down: 5, hold last rep for ct of 20
-Side stretch kicks while balancing: 10
-Front stretch kicks: 10

-Side stance middle punch: 10
-Punching techniques 1-5: 10
-Jab, reverse punch: 20

ISO’s:
-Exterior rotation/rotator cuff: 5 second hold
-Chest/Joon Be position: 25 second hold
-MILO: 25 second hold

[blackbelt]

Wednesday, March 25, 2009
-Meditation: 5 minutes (traditional kneeling posture)
-Quiet time: Time not notated

Workout:
-Power T push up hold for one minute: down position
-Panther stretch push ups: 30

-Standing toe touch stretches, with tension on way down: 5, hold last rep for ct of 20
-Side stretch kicks while balancing: 10
-Front stretch kicks: 10

-Side stance middle punch: 10
-Punching techniques 1-5: 10
-Low-block w/ knife hand: 10
-Low-block w/ palm: 10
-Inside/out ridge hand block: 10
-Outside/in knife hand block: 10

-Marching in place front snap kick: 10 (also performed this yesterday/Tuesday)
-Jab, reverse punch: 20

Modified physical therapy exercises:
-Up/back, to down/back stretch: 10
-Elbow attack: 10
-Reach across: 5 holds for 5
-Behind back and up: 5 holds for 5
-Stick held behind back with both arms, lift up and back: 5 reps/5 ct
-Stick held to side, right arm straight down, left arm out front, push right arm back: 5 reps/5 ct

-Knuckle push up hold for one minute: down position

ISO’s:
-Exterior rotation/rotator cuff: 5 second hold

[blackbelt]

Thursday, March 26, 2009
-Meditation: 5 minutes (traditional kneeling posture)
-Quiet time: Time not notated

Workout:
-Power T push up hold for one minute: middle position
-Panther stretch push ups: 30

-Standing toe touch stretches, with tension on way down: 5, hold last rep for ct of 20
-Side stretch kicks: 20 (I did these yesterday as well)
-Front stretch kicks: 10

-Side stance middle punch: 10
-Punching techniques 1-5: 10
-Low-block w/ palm: 20, 10 in right front stance, 10 in left

-Marching in place front snap kick: 10 (also performed this yesterday/Tuesday)
-Ba Room Cha Gi (knee attack): 20
-Jab, reverse punch: 10

Modified physical therapy exercises:
-Up/back, to down/back stretch: 10
-Elbow attack: 10
-Reach across: 5 holds for 5
-Behind back and up: 5 holds for 5
-Stick held behind back with both arms, lift up and back: 5 reps/5 ct
-Stick held to side, right arm straight down, left arm out front, push right arm back: 5 reps/5 ct

-Knuckle push up hold for one minute: middle position

ISO’s:
-Exterior rotation/rotator cuff: 5 second hold

[blackbelt]

Friday, March 27, 2009
-Meditation: 10 minutes (almost)
-Quiet time: Time not notated

Workout:
-Power T push up hold for one minute: top position
-Panther stretch push ups: 30

-Standing toe touch stretches, with tension on way down: 5, hold last rep for ct of 20
-Side stretch kicks: 20
-Front stretch kicks: 10

-Side stance middle punch: 10
-Punching techniques 1-5: 10

-Marching in place front snap kick: 10 (also performed this yesterday/Tuesday)
-Ba Room Cha Gi (knee attack): 20
-Jab, reverse punch: 10

Modified physical therapy exercises:
-Up/back, to down/back stretch: 10
-Elbow attack: 10
-Reach across: 5 holds for 5
-Behind back and up: 5 holds for 5
-Stick held behind back with both arms, lift up and back: 5 reps/5 ct
-Stick held to side, right arm straight down, left arm out front, push right arm back: 5 reps/5 ct

-Knuckle push up hold for one minute: top position

ISO’s:
-Exterior rotation/rotator cuff: 5 second hold

[blackbelt]

Monday, March 30, 2009
-Meditation: 10 minutes (almost)
-Quiet time: Time not notated

Workout:
-Tiger stretch push ups: 20

-Standing toe touch stretches, with tension on way down: 5, hold last rep for ct of 20
-Side stretch kicks: 20
-Front stretch kicks: 10

-Side stance middle punch: 10
-Punching techniques 1-5: 10

-Ba Room Cha Gi (knee attack): 20
-Jab, reverse punch: 10

Modified physical therapy exercises:
-Elbow attack: 5 reps/10 ct
-Reach across: 5 reps/10 ct
-Behind back and up: 5 reps/10 ct
-Stick held behind back with both arms, lift up and back: 5 reps/10 ct
-Stick held to side, right arm straight down, left arm out front, push right arm back: 5 reps/10 ct
-Doorway stretch: 5 reps/10 ct

ISO’s:
-Exterior rotation/rotator cuff: 5 second hold

[blackbelt]

Tuesday, March 31, 2009
-Meditation: 5 minutes
-Quiet time: Time not notated

Workout:
-Tiger stretch push ups: 20

-Standing toe touch stretches, with tension on way down: 5, hold last rep for ct of 20
-Side stretch kicks: 20
-Front stretch kicks: 10

-Side stance middle punch: 10
-Punching techniques 1-5: 10

-Ba Room Cha Gi (knee attack): 20
-Jab, reverse punch: 10

Modified physical therapy exercises:
-Elbow attack: 3 reps/10 ct
-Reach across: 3 reps/10 ct
-Behind back and up: 3 reps/10 ct
-Stick held behind back with both arms, lift up and back: 3 reps/10 ct
-Stick held to side, right arm straight down, left arm out front, push right arm back: 3 reps/10 ct
-Doorway stretch: 3 reps/10 ct

ISO’s:
-Exterior rotation/rotator cuff: 5 second hold