blackbelt's workout log May '09

[blackbelt]

Monday, May 04, 2009
-Meditation: 5 minutes
-Quiet time: Time not notated

-Liederman push ups: 40
-Squats: 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

[blackbelt]

Tuesday, May 05, 2009
-Meditation: Didn’t do today
-Quiet time: Time not notated

-Liederman push ups: 40
-Squats: 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

Isometric Power Belt:
-Supine press
-Seated row
-Chest press
-Chest pull
-Military press
-Front curl
-Arm depressor

[blackbelt]

Wednesday, May 06, 2009
-Meditation: Didn’t do today
-Quiet time: Time not notated

-Liederman push ups: 20
-Squats: 20

-Side stretch kicks: 10
-Side snap/stretch kicks: 10
-Front stretch kicks: 10

-Judo throw/sweep drill: 10

[blackbelt]

Thursday, May 07, 2009
-Meditation: Didn’t do today (I feel asleep on the couch  )
-Quiet time: Time not notated

-Knuckle push ups: 20
-Squats: 20

-Standing toe touch stretches: 5 holds for count of 20
-Side stretch kicks: 10
-Side snap/stretch kicks: 10
-Front stretch kicks: 10
(I seemed to have strained both hamstrings. So, the above stretch kicks were done VERY gently)

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

[blackbelt]

Friday, May 08, 2009
-Meditation: 5 minutes
-Quiet time: Time not notated

-Knuckle push ups: 20
-Squats: 20

[blackbelt]

Monday, May 11, 2009
-Meditation: 5 minutes
-Quiet time: Time not notated

-Knuckle push ups: 20
-Squats: 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

[blackbelt]

Tuesday, May 12 2009
-Meditation: 5 minutes
-Quiet time: Time not notated

-Knuckle push ups: 20
-Squats: 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

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

Wednesday, May 13, 2009
-Meditation: 5 minutes
-Quiet time: Time not notated

-Knuckle push ups: 20
-Squats: 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

-MILO: 10 DSR reps, 1 ISO hold

[blackbelt]

Thursday, May 14, 2009
-Meditation: 5 minutes
-Quiet time: Time not notated

-Liederman push ups: 40
-Squats: 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

-MILO: 10 DSR reps, 1 ISO hold

[blackbelt]

Friday, May 15, 2009
-Meditation: 5 minutes
-Quiet time: Time not notated

-Liederman push ups: 40

-Crunches: 20
-Leg lifts: 20
-Bicycles: 20

-Standing toe touch stretches: 4 pos for 5 ct each, 1 pos for ct of 20
-1 ½ Side stretch kicks : 10

DVR’s (first attempt at using accelerated tension method)
-Bicep: 10
-Triceps: 10

[blackbelt]

Monday, May 18, 2009
-Meditation: 10 minutes
-Quiet time: Time not notated

-Liederman push ups: 40
-Stepping outs: 20

-Judo throw/sweep drill: 10

-Crunches: 30

-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): 20
-Jab, reverse punch combination: 10

-Superman wheel rollout (w/ black thera-tube assist): 5

-MILO: 5 DSR reps, 1 ISO hold

-Side snap kick, prop and ab contraction (for obliques): one 50 count hold
-Side snap kick leg hold: 50 partial reps

[blackbelt]

Tuesday, May 19, 2009
-Meditation: 10 minutes
-Quiet time: Time not notated

-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: 10
-Side snap/stretch kicks: 10
-Front stretch kicks: 10

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

[blackbelt]

Wednesday, May 20, 2009
-Meditation: 10 minutes
-Quiet time: Time not notated

-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: 10
-Side snap/stretch kicks: 10
-Front stretch kicks: 10

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

My abs are still pretty tender from the superman wheel rollouts on Monday. I hope to do SOME ab work tomorrow.

[blackbelt]

Thursday, May 21, 2009
-Meditation: 10 minutes (didn’t do today)
-Quiet time: Time not notated

-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: 10
-Side snap/stretch kicks: 10
-Front stretch kicks: 10
-High front snap kicks: 10

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

No ab work today. I decided to err on the side of caution since there is still slight tenderness.

[blackbelt]

Friday, May 22, 2009
-Meditation: 10 minutes (didn’t do today)
-Quiet time: Time not notated

-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: 10
-Side snap/stretch kicks: 10
-Front stretch kicks: 10
-High front snap kicks: 10

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

-Superman wheel rollout (w/ black thera-tube assist): one partial and one full. (I am currently debating on the best restart progression)

[blackbelt]

Wednesday, May 27, 2009
-Meditation: 10 minutes
-Quiet time: Time not notated

-Knuckle push ups: 28
-Tiger bend squats without arm tension: 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

-Superman wheel rollout: 10 (these were done by using a “stop” approximately 6 ft out from where I was standing)
-Modified superman plank: held for 30 ct

-Middle punches: 10
-Punching technique 1-5: 10
-Jab, reverse punch combination: 10
-Outward crescent kick: 10

I did perform a similar workout yesterday. I did not log it due to my attendance of a work related training and not having access to a computer.

[blackbelt]

Thursday, May 28, 2009
-Meditation: 10 minutes
-Quiet time: Time not notated

-Knuckle push ups: 28
-Tiger bend squats without arm tension: 30

-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

-Superman wheel rollout: 10 (using a “stop” 6+ ft out)
-Modified superman plank: held for 30 ct

-Middle punches: 10
-Punching technique 1-5: 10
-Outward crescent kick: 10

[blackbelt]

Friday, May 29, 2009
-Meditation: 5 minutes (back to traditional position)
-Quiet time: Time not notated

-Liederman chest press: 10
-Com’n at ya: 10
-Chest high pull: 10
-Reverse com’n at ya: 10
-Lion Flex I (Triceps): 10
-Gorilla Flex IV (Bicep): 10

-Middle punches: 10
-Punching technique 1-5: 10

-Ba Room Cha Gi (knee attack): 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
-Outward crescent kick: 10

-Modified superman plank: 2 x 30 ct

-Jab, reverse punch combo: 10