blackbelt's workout log April '09

[blackbelt]

Wednesday, April 01, 2009
-Meditation: 5 minutes
-Quiet time: Time not notated

Workout:
-Tiger 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

-Ba Room Cha Gi (knee attack): 20
-Modified side snap kicks: 10
-Marching in place front snap kick: 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 (didn’t perform today)

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

[blackbelt]

Thursday, April 02, 2009
-Meditation: 5 minutes
-Quiet time: Time not notated

Workout:

-Side stance middle punch: 10
-Punching techniques 1-5: 10
-Low deflect block: 10
-Inside/out block: 10
-Modified kwon bop/out: 10
-Modified kwon bop/in: 10
-Modified kwon bop/up: 10
-Modified kwon bop/down: 10

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

-Ba Room Cha Gi (knee attack): 10
-Modified side snap kicks: 10
-Marching in place front snap kick: 5

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 (didn’t perform today)

ISO’s:
-Exterior rotation/rotator cuff: 5 second hold (didn’t do today)

[blackbelt]

Hey Tom

Kwon bop down is the downward motion of a facial blocking technique in Hap Ki Do.

The full motion, using the right fisted arm and starting from the right side of the face, is to move across the face to the left, back to the right, to the center and block down, then block back up the center.

For my workout, I broke the full technique down to its individual motions.

[blackbelt]

You're welcome. Thanks for asking. Just don't count on the spelling being correct :)

[blackbelt]

Friday, April 03, 2009
-Meditation: 5 minutes
-Quiet time: Time not notated

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

Forms:
-Basic 1-4
-Hawl Yung Sl: 1-5
-Chun Gup Hyung (rolling on bad shoulder, NOT a good thing)
-Go Gup Hyung
-Dae Gup Hyung
-Gum Hu Hyung
-Nae Gong Hyung

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

-Tiger stretch push ups: 20

[blackbelt]

Monday, April 06, 2009
-Meditation: 5 minutes
-Quiet time: Time not notated

Workout:
-Side stance middle punch: 10
-Punching techniques 1-5: 10
-Standing toe touch stretches, with tension on way down: 5, hold last rep for ct of 20
-Side stretch kicks: 10
-Side snap/stretch kicks: 10
-Front stretch kicks: 10

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

Modified physical therapy exercises:
-Right arm behind back and up: 5 reps/10 ct

[blackbelt]

Tuesday, April 07, 2009
-Meditation: 5 minutes
-Quiet time: Time not notated

No workout today. My wife and I seem to have a touch of something. And, I thought it would be better to save my energy to fight that off, rather than try to physically exert myself.

[blackbelt]

Wednesday, April 08, 2009
-Meditation: 5 minutes
-Quiet time: Time not notated

No workout today. We’re still getting over whatever we got. But, I do believe I’m on the very tail end of mine. So, I expect to get back to the workout routine tomorrow.

[blackbelt]

Thursday, April 09, 2009
-Meditation: (none today)
-Quiet time: Time not notated

No workout again today. Apparently I wasn’t as close to the tail end of my stomach issues as I thought. Plus, I somehow fell asleep on the couch before doing my quiet time. Fortunately, I woke up at 6:00 a.m., still having plenty of time for the quiet time, breakfast, and generally getting ready for work.

[blackbelt]

Friday, April 10, 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: 10
-Side snap/stretch kicks: 10
-Front stretch kicks: 10

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

[blackbelt]

Tuesday, April 14, 2009
-Meditation: 10 Minutes
-Quiet time: Time not notated

Workout:
-Tiger stretch push ups: 20

Isometric Power Belt:
-Supine press
-Seated row
-Chest press
-Military press
-Front curl
-Arm depressor/push down

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

[blackbelt]

Wednesday, April 15, 2009
-Meditation: 10 Minutes
-Quiet time: Time not notated

Workout:
-Tiger stretch push ups: 20

Isometric Power Belt:
-Supine press
-Seated row
-Chest press
-Military press
-Front curl
-Arm depressor/push down

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

Forms:
-Basic 1-4
-Hawl Yung Sul: 1-5
-Chun Gup Hyung (without the roll)
-Go Gup Hyung
-Dae Gup Hyung
-Gum Hu Hyung
-Nae Gong Hyung

[blackbelt]

Thursday, April 16, 2009
-Meditation: 10 Minutes
-Quiet time: Time not notated

Workout:
-Tiger stretch push ups: 20

Isometric Power Belt:
-Supine press
-Seated row
-Chest press
-Military press (don’t remember doing)
-Dead lift
-Front curl
-Arm depressor/push down

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

Kicks: (10 each leg unless otherwise notated)
-Front snap kick (5 each leg)
-Round house, off front leg
-Side snap kick, off front leg
-Outward crescent kick, off back leg

[blackbelt]

Friday, April 17, 2009
-Meditation: 10 Minutes
-Quiet time: Time not notated

Workout:
-Tiger stretch push ups: 20

Isometric Power Belt:
-Supine press
-Seated row
-Chest press
-Military press
-Dead lift
-Front curl
-Arm depressor/push down

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

Kicks: (10 each leg unless otherwise notated)
-Front snap kick, off front leg
-Round house, off front leg
-Side snap kick, off front leg
-Outward crescent kick, off back leg

[blackbelt]

Monday, April 20, 2009
-Meditation: 10 Minutes
-Quiet time: Time not notated

Workout:
-Tiger stretch push ups: 20

Isometric Power Belt:
-Supine press
-Seated row
-Chest press
-Military press
-Dead lift
-Front curl
-Arm depressor/push down

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

[blackbelt]

Tuesday, April 21, 2009
-Meditation: 10 Minutes
-Quiet time: Time not notated

Workout:
Tiger Moves: 10 each with moderate tension
-Full range pectoral contraction
-Shoulder roll
-Wrist twist
-High Reach
-One arm chin
-Abdominal contraction
-Half squat

Other DVR’s: 10 each
-CAT
-Bicep

[blackbelt]

Wednesday, April 22, 2009
-Meditation: 10 Minutes
-Quiet time: Time not notated

Workout:
Tiger Moves: 20 each, unless otherwise noted, with light tension
-Full range pectoral contraction
-Shoulder roll
-Wrist twist
-High Reach
-One arm chin
-Abdominal contraction: 10
-Half squat: 10

Other DVR’s: 20 each, unless otherwise noted
-CAT
-Bicep

[blackbelt]

Thursday, April 23, 2009
-Meditation: 10 Minutes
-Quiet time: Time not notated

No workout today. I’ve caught my wife and daughter’s cold, and my coughing made for a heck of a time sleeping last night. I’ve already purchase the appropriate “meds” to minimize the possibility of that happening again tonight.

[blackbelt]

Friday, April 24, 2009
-Meditation: 5 Minutes
-Quiet time: Time not notated

No workout today. The cough part of the cold is still holding on strong. Even though I took cough suppressant last night, I still moved to the couch around 12:45 a.m. hoping it would enable at least my wife to get some sleep. And, I think that sleeping in a more upright position actually helped me as well.

[blackbelt]

Monday, April 27, 2009
-Meditation: None today
-Quiet time: Time not notated

No workout today. Although I THOUGHT I found some good cold/cough medicine, since I slept great Saturday night, I apparently was wrong. Again last night, I moved to the couch so that my wife could get some sleep. And, it seemed to help me as well.

[blackbelt]

Tuesday, April 28, 2009
-Meditation: 10 minutes
-Quiet time: Time not notated

Yeeehhhaaaaa, I was actually able to do a REAL workout today. I went to the doctor last night. He determined that I was suffering from: sinusitis, a possible ear infection (my ear-drum was tilted in and either was or wasn’t opaque), and a slight upper respiratory issue. So, he prescribed an antibiotic, Advil Cold & Cough, and Vicadin (for pain and cough????). My wife and I were both able to get actual sleep last night. I woke up and felt pretty darn good. It’s amazing what the right medications will do for you 

-Tiger stretch push ups: 20

Isometric Power Belt:
-Supine press
-Chest press
-Seated row
-Shoulder pull-sideways (can’t remember actual name)
-Dead lift
-Military press
-Front curl
-Arm depressor/push down

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

[blackbelt]

Wednesday, April 29, 2009
-Meditation: 10 minutes
-Quiet time: Time not notated

DVR/VRT: 20 each unless otherwise noted
-Bench press
-Lat row/pull
-Full range pectoral contraction/forward
-Full range pectoral contraction/backward
-Military press
-Lat pull-down
-Triceps push-down
-Chin up
-Bicep curl
-Hamstring curl: 10

-Atlas reverse sit up (can’t touch the floor yet, but I try): 10
-8 count leg raise (did not go back to floor before all 8 were done): 10
-Atlas sit up: 10

Note: I think I’ll stick to 10 reps of DVR/VRT exercises for a while. 20 reps take a LOT out of you. Plus, I can use the extra time for martial arts techniques and forms.

[blackbelt]

Thursday, April 30, 2009
-Meditation: 10 minutes
-Quiet time: Time not notated

DVR/VRT: 10 each unless otherwise noted
-Bench press
-Lat row/pull
-Full range pectoral contraction/forward
-Full range pectoral contraction/backward
-Military press
-Lat pull-down
-Triceps push-down
-Chin up
-Bicep curl
-Hamstring curl

-Atlas reverse sit up (can’t touch the floor yet, but I try): 10
-8 count leg raise (did not go back to floor before all 8 were done): 10
-Atlas sit up: 10

-Side snap kick, prop and ab contraction (for obliques): 10 reps, one 30 count hold
-Side snap kick balance: 30 count hold