blackbelt's workout log Nov '08 - Back to Basics

[blackbelt]

Sunday, November 2, 2008

The "Back to Basics" referred to in the subject line, in due to my decision to try to simplify things. I REALLY need to reincorporate my martial arts training as a way of facilitating my weightloss, as well as a way to improve on my techniques. So, I'll be TRYING to change things up in an effort to find what works best.

Beverage intake:
-Two coffees, one from Barnes and Noble the other from Panera Bread
-Ice Tea
-One bottle of water
-One cup of water

Workout log:

-Power T push ups: 20

ISO’s with Belt/Position B:
-Chest
-Back
-Shoulder press
-Triceps
-Biceps

[blackbelt]

Monday, November 03, 2008

Yesterday’s beverage intake:
-Amaretto Latte at church
-One cup of water
-One cup of Pepsi

Today’s log:

This is workday #8 of getting up at 5:00 a.m.

-Quiet time: Time not notated

-Meditation: 5 minutes

-Arm circles: 10 each direction
-Tiger stretch push ups: 20
-Knuckle push ups: 20
-Stepping outs: 20 each leg

-Side stretch kicks, standard: 20 each leg
-Front stretch kicks: 20 each leg
-Side snap kick drill: 10 each leg

Kicks: 10 each leg
-Front snap kick
-Side snap kick
-Roundhouse
-Back
-Inward crescent
-Outward crescent

Stretches (held for 30 ct each):
-Sitting side splits
-Sitting toe touch
-Butterfly (with 50 “flutters” as a warm up)
-Sitting hip flexor stretch

-Liederman push ups: 40 (not in this order)

Tiger Moves, without holds: 10 each
-Full range pectoral contraction:
-Shoulder roll:
-Wrist twist:
-High Reach:
-One arm chin:
-Abdominal contraction:
-Half squat:

ISO’s with belt/Position C:
-Chest
-Back
-Shoulder press
-Triceps
-Bicep

After two consecutive days of using the belt for ISO’s, I don’t think I’ll be doing this on a regular basis. The only two I really felt comfortable doing with the belt are the back/row, and the bicep.

[blackbelt]

Tuesday, November 04, 2008

Yesterday’s beverage intake:
-Two cups of coffee
-One Vanilla Coke
-Three bottles of water
-1/2 (16 oz) of water from my big water bottle

Today’s log:

This is workday #9 of getting up at 5:00 a.m.

-Quiet time: Time not notated

-Meditation: (no meditation today due to trying to go vote before work)

-Arm circles: 10 each direction
-Tiger stretch push ups: 20
-Knuckle push ups: 20
-Stepping outs: 20 each leg

-Side stretch kicks, standard: 20 each leg
-Front stretch kicks: 20 each leg
-Side snap kick drill: 10 each leg

Kicks off front leg: 10 each leg
-Front snap kick
-Side snap kick
-Roundhouse

ISO’s-standard CIC’s/Position A:
-Chest (all three positions, per IPR)
-Back
-Shoulder press
-Triceps
-Bicep

[blackbelt]

Wednesday, November 05, 2008

Yesterday’s beverage intake:
-Cups of coffee: 2
-Bottles of water: 3
-Water from reusable water bottle: 22 oz

Today’s log:

This is workday #10 of getting up at 5:00 a.m.

-Quiet time: Time not notated

-Meditation: 5 minutes (I also attempted to do an extra 10 minutes earlier. I was tired due to the baby waking up at 4:00 a.m.)

-Arm circles: 10 each direction
-Tiger stretch push ups: 20
-Stepping outs: 20 each leg

-Standing toe touch stretches: 3 pos at 10 ct each

-Side stretch kicks, standard: 20 each leg
-Front stretch kicks: 20 each leg
-Side snap kick drill: 10 each leg

Kicks off front leg: 10 each leg
-Front snap kick
-Side snap kick

Stretches (held for 30 ct each):
-Sitting side splits
-Sitting toe touch
-Butterfly (with 50 “flutters” as a warm up)
-Sitting hip flexor stretch

-Windmill toe touches: 20
-Torso twists: 20

ISO’s-standard CIC’s/Position B:
-Chest (all three positions, per IPR)
-Back
-Shoulder press
-Triceps
-Bicep

I didn’t make the workout adjustments I had planned to do, due to a screaming head/neck-ache I had since the baby woke up at 4:00 a.m.

[blackbelt]

Thursday, November 06, 2008

Yesterday’s beverage intake:
-Cups of coffee: 2
-Bottles of water: 0
-Ice tea from McDonalds: 2
-Coke from Burger King: 1
-Water from reusable water bottle: 0 oz

Today’s log:

This is workday #11 of getting up at 5:00 a.m.

-Quiet time: Time not notated

-Meditation: 5 minutes

-Arm circles: 10 each direction
-Power T push ups: 20
-Stepping outs: 20 each leg

-Standing toe touch stretches: 3 pos at 10 ct each

-Side stretch kicks, standard: 20 each leg
-Front stretch kicks: 20 each leg
-Side snap kick drill: 10 each leg

-Jab, reverse punch combination: 2x10 each side

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

Stretches (held for 30 ct each):
-Sitting side splits
-Sitting toe touch
-Butterfly (with 50 “flutters” as a warm up)
-Sitting hip flexor stretch

-Windmill toe touches: 20
-Torso twists: 20

ISO’s-standard CIC’s/Position C:
-Chest (all three positions, per IPR)
-Back
-Shoulder press
-Triceps
-Bicep

Again, no workout adjustments as I had limited time. I had to drop off the baby, then the car, before getting to work.

[blackbelt]

Friday, November 07, 2008

Yesterday’s beverage intake:
-Cups of coffee: 2
-Bottles of water: 2
-Dr. Pepper from Arby’s: 2
-Water from reusable water bottle: 0 oz

Today’s log:

This is workday #12 of getting up at 5:00 a.m.

-Meditation: 10 minutes

-Quiet time: Time not notated

-Arm circles: 10 each direction
-Tiger stretch push ups: 30
-Stepping outs: 20 each leg

-Standing toe touch stretches: 3 pos at 10 ct each

-Side stretch kicks, standard: 20 each leg
-Front stretch kicks: 20 each leg
-Side snap kick drill: 10 each leg

-Jab, reverse punch combination: 10 each side
-Jab, ridge-hand combination: 10 each side

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

Stretches (held for 30 ct each):
-Sitting side splits
-Sitting toe touch
-Butterfly (with 50 “flutters” as a warm up)
-Sitting hip flexor stretch

ISO’s-standard CIC’s/Position A:
-Chest (all three positions, per IPR)
-Back
-Shoulder press
-Triceps
-Bicep

(After a quick reference to IPR, I realized that I wasn’t doing the back ISO, I thought I was doing. I’m going to have to think about which one I really want to do. Although both are good.

[blackbelt]

Monday, November 10, 2008

Yesterday’s beverage intake:
-Cups of coffee: 1
-Bottles of water: 1
-Water from reusable water bottle: 0 oz

Saturday’s log:

Physical therapy exercises with thera-band tubing.

Sunday’s log:

-Power T push ups: 20

Today’s log:

This is workday #13 of getting up at 5:00 a.m.

-Meditation: 10 minutes

-Quiet time: Time not notated

-Arm circles: 10 each direction
-Liederman push ups: 40
-Stepping outs: 20 each leg

-Side stretch kicks, standard: 20 each leg
-Front stretch kicks: 20 each leg
-Side snap kick drill: 10 each leg

-Jab, reverse punch combination: 10 each side

-Front snap kick “drill”: 10 each leg (this was essentially marching in place with a kick thrown in with the knee raise)

Stretches (held for 20 ct each):
Today I did a 5 position stretch which consists of:
-Standing side splits, bending down in the middle
-Standing side splits, bending down to the left, then to the right
-Hip flexor stretch to the right and left
This routine is done as a rotation, to the middle, to the left, to the right, to the right, and to the left, and was performed for 3 rotations.

ISO’s-standard CIC’s/Position A:
-Chest (all three positions, per IPR)
-Back
-Shoulder press
-Triceps
-Bicep

[blackbelt]

Tuesday, November 11, 2008

Yesterday’s beverage intake:
-Cups of coffee: 2
-Bottles of water: 2
-Water from reusable water bottle: 0 oz

Today’s log:

This is workday #14 of getting up at 5:00 a.m.

-Meditation: 10 minutes

-Quiet time: Time not notated

-Arm circles: 10 each direction
-Knuckle push ups: 32-36 (This is a correction of the initial post of 40)
-Stepping outs: 20 each leg

(I noticed the need for a correction Wednesday, when I struggled to get 36 push ups)

-Standing toe touches: 3 pos @ 20 ct

-Side stretch kicks, standard: 20 each leg
-Front stretch kicks: 20 each leg
-Side snap kick drill: 10 each leg

-Jabs: 20 each side
-Reverse punch: 20 each side

-Double punch/mock bench press: 50
-Elbow attack/lat row: 30

Kicks: 10 each leg
-Front snap
-Side snap
-Round house
-Back

Stretches (held for 20 ct each):
-5 position stretch, 3 rotations
-Butterfly (with 50 flutters as warm up)

ISO’s-standard CIC’s/Position B:
-Chest (all three positions, per IPR)
-Back
-Shoulder press
-Triceps
-Bicep

[blackbelt]

Wednesday, November 12, 2008

Yesterday’s beverage intake:
-Cups of coffee: 2
-Bottles of water: 3
-Water from reusable water bottle: 0 oz

I worked out a little bit at class last night. We did kicks (front snap, side snap, round-house, outward crescent) with control, and going down into a lunge after each kick)

Today’s log:

This is workday #15 of getting up at 5:00 a.m.

-Meditation: 5 minutes

-Quiet time: Time not notated

-Arm circles: 10 each direction
-Knuckle push ups: 36
-Stepping outs: 20 each leg

-Standing toe touches: 3 pos @ 20 ct

Kicks off front leg: 10 each leg
-Front snap
-Side snap
-Round house
-Outward crescent

Stretches (held for 30 ct each):
-Sitting side splits
-Sitting toe touch
-Butterfly (with 50 “flutters” as a warm up)
-Sitting hip flexor stretch

ISO’s-standard CIC’s/Position C:
-Chest (all three positions, per IPR)
-Back
-Shoulder press
-Triceps
-Bicep

[blackbelt]

Hi Tim,

Although I personally am not a supporter, I understand where you are coming from. Good or bad, a lot of his history, which wasn’t brought up by the media, was drug up. Personally, I don’t know if much of what I’ve heard is true or not. At this point though, I feel the only thing that can really be done is to pray both for Obama and our country.

As far as the workout goes, yeah morning is THE best time for me. When I do my workout in the morning I know I can get it in and nothing can “come up” later in the day. Plus when I get in the right kind of workout, it really perks me up for hours in to the day. Unfortunately, after my long stint of slacking I have yet to find that “right” workout for me. But, I’ll continue to pursue it :)

And hey, don’t be a stranger around her. I get a kick out of reading of your progress. I don’t know if I mentioned it before or not. But, I was pretty surprised when I first heard your age. You are in AWESOME shape my friend. Keep up the good work.

Have a GREAT day.

Rob

[blackbelt]

Thursday, November 13, 2008

Yesterday’s beverage intake:
-Cups of coffee: 2
-Bottles of water: 3
-Water from reusable water bottle: (amount is unknown, but it was NOT much)

Today’s log:

This is workday #16 of getting up at 5:00 a.m.

-Meditation: 5 minutes

-Quiet time: Time not notated

-Power T push ups: 20

Thera-Band exercises:
-Pull downs, facing away from door/hook, which allows for more of an up/backward stretch: 10
-Behind the back stretches/pull outs: 20 (pull outs varied between full arm straightening and pulling enough to release the stress)
-Low Row: 10
-Press/punch (the band stretches the arm back during the “rest” portion of the movement): 10
-External rotation: 10
-Internal rotation: 10
-Straight arm stretch across front and pull to the side: 10
-Write alphabet in the air, while Thera-Band is pulling back: twice
-Front raise, with backward stretch: 2 x 10

-Stepping outs: 20 each leg

-Standing toe touches: 3 pos @ 20 ct

-Side stretch kicks, standard: 20 each leg
-Front stretch kicks: 20 each leg
-Side snap kick drill: 10 each leg

-Side snap kick position/oblique work: 20 reps followed by 20 ct hold

-Jab, reverse punch combination: 20 each side

DVR/VRT:
-Bench press
-Lat row
-Shoulder press
-Pull down
-Bicep

[blackbelt]

Friday, November 14, 2008

Yesterday’s beverage intake:
-Cups of coffee: 2
-Bottles of water: 1
-Glass of water at dinner: 1
-Water from reusable water bottle: A little over 8 oz.

Today’s log:

This is workday #17 of getting up at 5:00 a.m.

-Meditation: 10 minutes

-Quiet time: Time not notated

-Liederman push ups: 20

Thera-Band exercises:
-Pull downs, facing door/hook: 20
-Pull downs, being perpendicular to the door/hook: 20
-Pull downs, facing away from door/hook, which allows for more of an up/backward stretch: 10
-Behind the back stretches/pull outs: 10
-Low Row: 10
-Press/punch (the band stretches the arm back during the “rest” portion of the movement): 10
-External rotation: 10
-Internal rotation: 10
-Straight arm stretch across front and pull to the side: 10
-Write alphabet in the air, while Thera-Band is pulling back: twice

-Stepping outs: 20 each leg

-Standing toe touches: 3 pos @ 20 ct

-Side stretch kicks, standard: 20 each leg
-Front stretch kicks: 20 each leg
-Side snap kick drill: 10 each leg

DSR: 10 each side
-Elk Flex I (Chest)
-Shoulder press
-Lion Flex I (Triceps)
-Gorilla Flex IV (Bicep)

[blackbelt]

Monday, November 17, 2008

This weekend’s beverage intake:
-Cups of coffee: 4
-Bottles/glasses of water: 6
-Water from reusable water bottle: N/A

Yesterday’s workout:
-Power T push ups: 20

Today’s log:

This is workday #18 of getting up at 5:00 a.m.

-Meditation: 10 minutes

-Quiet time: Time not notated

-Liederman push ups: 40

Thera-Band exercises:
-Pull downs, facing door/hook: 20
-Pull downs, being perpendicular to the door/hook: 20
-Pull downs, facing away from door/hook, which allows for more of an up/backward stretch: 20
-Behind the back stretches/pull outs: 10
-Low Row: 10
-Press/punch (the band stretches the arm back during the “rest” portion of the movement): 10
-External rotation: 10
-Internal rotation: 10
-Straight arm stretch across front and pull to the side: 10
-Front raise, with backward stretch: 10

-Tiger bend squats w/ little/no arm tension: 20

-Standing toe touches: 3 pos @ 20 ct

-Side stretch kicks, standard: 20 each leg
-Front stretch kicks: 20 each leg
-Side snap kick drill: 10 each leg

-Windmill toe touches: 20 each leg

[blackbelt]

Tuesday, November 18, 2008

Yesterday’s beverage intake:
-Cups of coffee: 3
-Chai tea latte: 1
-Bottles/glasses of water: 1
-Water from reusable water bottle: N/A

Today’s log:

This is workday #19 of getting up at 5:00 a.m.

-Meditation: 5 minutes

-Quiet time: Time not notated

Thera-Band exercises:
-Pull downs, facing door/hook: 20
-Pull downs, being perpendicular to the door/hook: 20
-Pull downs, facing away from door/hook: 20+20 ct hold
-Behind the back stretches/pull outs: 10+20 ct hold
-Low Row: 10+20 ct hold
-Press/punch: 10+20 ct hold
-External rotation: 10
-Internal rotation: 10
-Straight arm stretch across front and pull to the side: 10+20 ct hold
-Front raise, with backward stretch: 10+20 ct hold
-Write alphabet in the air, while Thera-Band is pulling back: once

-Knuckle push ups: 32

-Tiger bend squats w/ arm tension: 20

-Standing toe touches: 3 pos @ 20 ct

-Side stretch kicks, standard: 20 each leg
-Front stretch kicks: 20 each leg
-Side snap kick drill: 10 each leg

Stretches (held for 1 minute ct each):
-Sitting side splits
-Sitting toe touch
-Butterfly (with 50 “flutters” as a warm up)
-Sitting hip flexor stretch

[blackbelt]

Wednesday, November 19, 2008

Yesterday’s beverage intake:
-Cups of coffee: 3
-Gingersnap latte: 1
-Bottles/glasses of water: 1
-Coke: 1 can
-Water from reusable water bottle: N/A

Today’s log:

This is workday #20 of getting up at 5:00 a.m.

-Meditation: 5 minutes

-Quiet time: Time not notated

Thera-Band exercises:
-Pull downs, facing door/hook: 20
-Pull downs, being perpendicular to the door/hook: 20
-Pull downs, facing away from door/hook: 20+20 ct hold
-Behind the back stretches/pull outs: (10+20 ct hold) x 2
-Low Row: 10+20 ct hold
-Press/punch: 10+20 ct hold
-External rotation: 10
-Internal rotation: 10
-Straight arm stretch across front and pull to the side: 10+20 ct hold
-Front raise, with backward stretch: 10+20 ct hold
-Write alphabet in the air, while Thera-Band is pulling back: once

-Liederman push ups: 40

-Tiger bend squats w/ arm tension: 20

-Standing toe touches: 3 pos @ 10 ct

-Side stretch kicks, standard: 20 each leg
-Front stretch kicks: 20 each leg
-Side snap kick drill: 10 each leg

-Side snap kick hold: 1 @ 30 ct each side

-Ba Rum Chagi: 10 each side
-Jab, reverse punch combo: 10 each side

Stretches (held for 1 minute ct each):
-Sitting side splits
-Sitting toe touch
-Butterfly (with 50 “flutters” as a warm up)
-Sitting hip flexor stretch

ISO’s-standard CIC’s/Position A:
-Chest (all three positions, per IPR)
-Back
-Shoulder press
-Triceps/Milo
-Bicep

[blackbelt]

Thursday, November 20, 2008

Yesterday’s beverage intake:
-Coffee products: 3
-Gingersnap latte: 1
-Bottles/glasses of water: 2
-Water from reusable water bottle: N/A

Today’s log:

This is workday #21 of getting up at 5:00 a.m.

-Meditation: 5 minutes

-Quiet time: Time not notated

Thera-Band exercises:
-Pull downs, facing door/hook: 20
-Pull downs, being perpendicular to the door/hook: 20
-Pull downs, facing away from door/hook: 20+20 ct hold
-Behind the back stretches/pull outs: 10+20 ct hold+10
-Low Row: 10+20 ct hold
-Press/punch: 10+20 ct hold
-External rotation: 10
-Internal rotation: 10
-Straight arm stretch across front and pull to the side: 10+20 ct hold
-Front raise, with backward stretch: 10+20 ct hold
-Write alphabet in the air, while Thera-Band is pulling back: once

-Power T push ups: 20

-Tiger bend squats w/ arm tension: 20

-Standing toe touches: 3 pos @ 10 ct

-Side stretch kicks, standard: 20 each leg
-Front stretch kicks: 20 each leg
-Side snap kick drill: 10 each leg

I decided to try a little bit of tabata protocol today, using martial arts techniques. I went with 20 seconds of “hard” work, followed by 10 seconds of rest.
-Middle punches
-Outward block, same side
-Outward block, opposite side
-High block
-Low block

Stretches (held for 30seconds each):
-Sitting side splits: x2
-Sitting toe touch: x2
-Butterfly (with 50 “flutters” as a warm up) : x2
-Sitting hip flexor stretch: x1

ISO’s-standard CIC’s/Position B:
-Chest (all three positions, per IPR)
-Back
-Shoulder press
-Triceps/Milo
-Bicep

[blackbelt]

Friday, November 21, 2008

Yesterday’s beverage intake:
-Coffee products: 3
-Cinnamon Dolce latte: 1
-Bottles/glasses of water: 2
-Water from reusable water bottle: N/A

Today’s log:

This is workday #22 of getting up at 5:00 a.m.

-Meditation: 5 minutes

-Quiet time: Time not notated

Thera-Band exercises:
-Pull downs, facing door/hook: 20
-Pull downs, being perpendicular to the door/hook: 20
-Pull downs, facing away from door/hook: 20+20 ct hold
-Behind the back stretches/pull outs: 10+20 ct hold+10
-Low Row: 10+20 ct hold
-Press/punch: 10+20 ct hold
-External rotation: 10
-Internal rotation: 10 + 10 ct ISO hold
-Straight arm stretch across front and pull to the side: 10+20 ct hold
-Front raise, with backward stretch: 10+20 ct hold
-Write alphabet in the air, while Thera-Band is pulling back: once

-Liederman push ups: 40

-Tiger bend squats w/ arm tension: 20

-Standing toe touches: 3 pos @ 10 ct

-Side stretch kicks, standard: 20 each leg
-Front stretch kicks: 20 each leg
-Side snap kick drill: 10 each leg

Tabata, going for 20 seconds of “hard” work, followed by 10 seconds of rest. I did 4 rotations of:
-Knee push up (2 rounds knuckle, 2 rounds regular)
-Squat with high x-block
-Atlas sit ups

Stretches (held for 30seconds each):
-Sitting side splits: x2
-Sitting toe touch: x2
-Butterfly (with 50 “flutters” as a warm up) : x2
-Sitting hip flexor stretch: x1

ISO’s-standard CIC’s/Position C:
-Chest (all three positions, per IPR)
-Back
-Shoulder press
-Triceps/Milo
-Bicep

[blackbelt]

Monday, November 24, 2008

This weekend’s water intake:
-Bottles/glasses of water: 6-8
-Water from reusable water bottle: N/A

Yesterday’s workout:
-Power T push ups: 20

Today’s log:

This is workday #23 of getting up at 5:00 a.m.

-Meditation: 5 minutes x 2

-Quiet time: Time not notated

Thera-Band exercises:
-Pull downs, facing door/hook: 20
-Pull downs, being perpendicular to the door/hook: 20
-Pull downs, facing away from door/hook: 20+20 ct hold
-Behind the back stretches/pull outs: 10+20 ct hold+10
-Low Row: 10+20 ct hold
-Press/punch: 10+20 ct hold
-External rotation: 10
-Internal rotation: 10
-Straight arm stretch across front and pull to the side: 10+20 ct hold
-Front raise, with backward stretch: 10+20 ct hold
-Write alphabet in the air, while Thera-Band is pulling back: once

-Liederman push ups: 40
-Tiger bend squats w/ arm tension: 20

-Standing toe touches: 3 pos @ 10 ct

-Side stretch kicks, standard: 20 each leg
-Front stretch kicks: 20 each leg
-Side snap kick drill: 10 each leg

Tabata, going for 20 seconds of “hard” work, followed by 10 seconds of rest. I did 4 rotations of:
-Squat with high x-block
-Liederman push ups from knees
-Atlas sit ups

Stretches (held for 30seconds each):
-Sitting side splits: x2
-Sitting toe touch: x2
-Butterfly (with 50 “flutters” as a warm up) : x2
-Sitting hip flexor stretch: x1

ISO’s-standard CIC’s/Position C:
-Chest (Comin’ at Ya)
-BA-8 from PYTP (both grip positions)
-Milo

[blackbelt]

Tuesday, November 25, 2008

This weekend’s water intake:
-Bottles/glasses of water: 1
-Water from reusable water bottle: N/A

Today’s log:

This is workday #24 of getting up at 5:00 a.m.

-Meditation: 5 minutes x 2

-Quiet time: Time not notated

Thera-Band exercises:
-Pull downs, facing door/hook: 20
-Pull downs, being perpendicular to the door/hook: 20
-Pull downs, facing away from door/hook: 20+20 ct hold
-Behind the back stretches/pull outs: 10+20 ct hold+10
-Low Row: 10+20 ct hold
-Press/punch: 10+20 ct hold
-External rotation: 10
-Internal rotation: 10
-Straight arm stretch across front and pull to the side: 10+20 ct hold
-Front raise, with backward stretch: 10+20 ct hold
-Write alphabet in the air, while Thera-Band is pulling back: once

-Liederman push ups: 40
-Tiger bend squats w/ arm tension: 20

-Standing toe touches: 3 pos @ 10 ct

-Side stretch kicks, while balancing: 20 each leg
-Front stretch kicks: 20 each leg
-Side snap kick drill: 10 each leg

Tabata, going for 20 seconds of “hard” work, followed by 10 seconds of rest. I did the following exercises:
-Double punch, at same time
-Double Kwan Bop inward block
-Double Kwan Bop upward block
-Jab, reverse punch from front stance, each side
-Outside in block, inside out block combination from front stance, each side
-Front snap kick “drill”, kicking without putting foot down, both sides
-Round house kick “drill”, kicking without putting foot down, both sides

Stretches (held for 30seconds each):
-Sitting side splits: x2
-Sitting toe touch: x2
-Butterfly (with 50 “flutters” as a warm up) : x2
-Sitting hip flexor stretch: x1

ISO’s-standard CIC’s/Position A:
-Chest (Comin’ at Ya)
-BA-8 from PYTP (both grip positions)
-Milo

[blackbelt]

Wednesday, November 26, 2008

Yesterday’s water intake:
-Bottles/glasses of water: 1
-Water from reusable water bottle: N/A

Today’s log:

This is workday #25 of getting up at 5:00 a.m.

-Meditation: N/A

-Quiet time: Time not notated

-Liederman push ups: 40

Physical therapy exercises:
-“Swing” arms up and down into full ROM: 10
-Reach across, to elbow attack: 10
-Behind back stretch: 2 @ 20 ct

-Standing toe touches: 3 pos @ 10 ct

-Side stretch kicks, standard: 20 each leg
-Side snap kick drill: 10 each leg

-Bicep DSR: 5 at moderate speed/tension; 5-10 partials at pos B; pos B ISO hold for 5-7 ct

Today’s workout was cut short due to my having to go into work early. My daughter has a doctor’s appointment for her 9 month checkup. This time they have to take blood, and I want/need to be there, both for her and my wife :)