blackbelt's workout log June '09

[blackbelt]

Monday, June 01, 2009
-Meditation: 5 minutes
-Quiet time: Time not notated

-Knuckle push ups: 20
-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

Forms:
-Basic 1-4
-Hawl Yung Sul: 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

-Superman wheel rollout: 5 (using a “stop” 6+ ft out)
-Plank: 1 minute hold

IF I remember, I’m planning on attempting the wheel rollouts with no stop tomorrow. I may, however, go ALL the way out, rest on the ground for a very short period of time, then return to starting position. I’m also seriously considering doing higher volume from the knees as John briefly mentioned in a recent post. For some reason, that never occurred to me.

[blackbelt]

Tuesday, June 02, 2009

-Meditation: 5 minutes
-Quiet time: Time not notated

-Knuckle push ups: 20
-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

Forms (left side where applicable):
-Basic 1-4
-Hawl Yung Sul: 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

-Knee wheel rollout: 2 (still feeling abs from yesterday)

-Atlas sit-up: 10
-Atlas reverse sit-up (can’t touch the floor yet, but I try): 10

[blackbelt]

Wednesday, June 03, 2009

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

-Knuckle push ups: 20
-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

Kicks: (10 each leg unless otherwise notated)
-Front snap
-Round house
-Side snap
-Back
-Inward crescent
-Outward crescent kick

Stretches (held for 20 ct):
-5 position
-Sitting side splits
-Front split
-Butterfly/groin stretch

-Wheel rollout from knees: 10

ISO’s position C:
-Modified Com’n at ya (fist in palm)
-Milo

[blackbelt]

Thursday, June 04, 2009

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

-Knuckle push ups: 20
-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

Kicks: (10 each leg unless otherwise notated)
-Front snap
-Side snap
-Inward crescent
-Outward crescent kick

Stretches (held for 20 ct):
-5 position
-Sitting side splits
-Front split
-Butterfly/groin stretch

-Wheel rollout from knees: 10

ISO’s position B (should been A by my system, but I wasn’t “with it” this morning):
-Modified Com’n at ya (fist in palm)
-Milo

[blackbelt]

Friday, June 05, 2009

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

-Knuckle push ups: 20
-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

Kicks: (10 each leg unless otherwise notated)
-Front snap
-Round house
-Outward crescent kick

Stretches (held for 20 ct):
-5 position
-Sitting side splits
-Front split
-Butterfly/groin stretch

-Wheel rollout from knees: 10, followed by 30 ct hold in out position

[blackbelt]

Monday, June 08, 2009

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

-Wheel rollout from knees: 10
-Modified wheel rollout from knees (body extended, only moved hands/arms out and back): 10, followed by 30 ct hold in out position
-Power T push-ups: 10
-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

Kicks: (10 each leg unless otherwise notated)
-Outward crescent kick

Stretches (held for 20 ct):
-5 position
-Sitting side splits
-Front split
-Butterfly/groin stretch

ISO’s position B:
-Modified Com’n at ya (right fist in left palm)
-Chest high pull
-Modified Com’n at ya (left fist in right palm)
-Chest high pull (grip changed)
-Milo

[blackbelt]

Tuesday, June 09, 2009

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

-Superman wheel rollout: 5
-Wheel rollout from knees: 10
-Power T push-ups: 10
-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

Kicks: (10 each leg unless otherwise notated)
(Did 10 Ba Room Cha Gi’s yesterday/Monday)
-Front snap: 5
-Side snap
-Outward crescent kick

Stretches (held for 20 ct):
-5 position
-Sitting side splits
-Front split
-Butterfly/groin stretch

ISO’s position C:
-Modified Com’n at ya (right fist in left palm)
-Chest high pull
-Modified Com’n at ya (left fist in right palm)
-Chest high pull (grip changed)
-Milo

[blackbelt]

Wednesday, June 10, 2009

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

-Superman wheel rollout: 1.5 (major muscle pain, will try again Friday)
-Wheel rollout from knees: 10 (I could feel the above mentioned pain, even doing these. But, it subsided after a few repetitions)
-Power T push-ups: 10, followed by 30 sec. hold in down position
-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

-Jabs: 10+ times 2
-Reverse punch: 10+

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

Note: I worked on a tabata-ish protocol with my martial arts techniques today. I think I’ve almost got the time ratio I’m looking for. I should know tomorrow.

Stretches (held for 20 ct):
-5 position
-Sitting side splits
-Front split
-Butterfly/groin stretch

-Modified bridge (from shoulders): held for 1 minute.

The first 30 seconds of the bridge felt easy. The last were noticeably more difficult, especially closer to the 1 minute mark where I noticed I was not keeping my butt up as high as I started out.

Isometric Power Belt pos A:
-Supine press
-Seated row
-Chest press
-Chest pull
-Dead lift (didn’t do)
-Military press
-Front curl
-Arm depressor/push down

[blackbelt]

Thursday, June 11, 2009

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

-Superman wheel rollout: 0 (waiting until Friday)
-Wheel rollout from knees: 20
-Panther stretch push-ups: 30
-Tiger bend squats without arm tension: 20

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

Stretches (held for 20 sec):
-5 position
-Standing side splits/feet only on floor (these are what I’ve been doing)
-Front split
-Butterfly/groin
-Sitting toe touch

-Modified bridge (from shoulders): held for 1 minute.

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

Today’s workout was shorter than I would prefer. Last night my wife took pictures of a coffee and end table for a prospective buyer. And, since she hadn’t yet emailed the pictures to herself, I did so this morning. I also moved the tables back around so they weren’t taking up as much room in my workout area. I guess the moving of the tables COULD be considered part of my workout :)

[blackbelt]

Friday, June 12, 2009

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

-Wheel rollout from knees: 20
-Standing toe touch stretches, with tension on way down: 5, hold last rep for ct of 20

Not much of a workout today. I was busy moving furniture around, due to our new couch being delivered, and I was taking “measurements” for the different positions for the exercises with the Power Belt.

[blackbelt]

Monday, June 15, 2009

-Meditation: 5 minutes
-Quiet time: Time not notated

-Superman wheel rollout (90% extension, arms weren’t fully extended): 5
-Superman wheel rollout (rested on floor for brief moment): 5
-Wheel rollout from knees: 10
-Panther stretch push-ups: 30
-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

Stretches (held for 20 sec):
-5 position
-Standing side splits/feet only on floor (these are what I’ve been doing)
-Front split
-Butterfly/groin
-Sitting toe touch

-Modified bridge (from shoulders): held for 1 minute.

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

Note: I did my workout at 5:45-6:10 this morning, and at 8:08 this morning, my abs are already a bit tender.

[blackbelt]

Tuesday, June 16, 2009

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

-Wheel rollout from knees: 20 (I’m feeling a slight twinge in the abs, so I took it easy)
-Panther stretch push-ups: 40
-Tiger bend squats without arm tension: 20-30 (lost count)

-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

Stretches (held for 20 sec):
-5 position
-Standing side splits/feet only on floor (these are what I’ve been doing)
-Front split
-Butterfly/groin
-Sitting toe touch

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

[blackbelt]

Wednesday, June 17, 2009

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

-DVR punch: 10
-DSR punch: 5
-ISO punch, pos B

-Superman wheel rollout (rested on floor for brief moment): 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

-Jabs: 10
-Reverse punch: 10

Kicks: (10+ each leg unless otherwise notated)
-Front snap off front leg
-Outward crescent kick
-Side snap

Stretches (held for 20 sec):
-5 position
-Standing side splits/feet only on floor (these are what I’ve been doing)
-Front split
-Butterfly/groin
-Sitting toe touch

ISO’s, per IPR, pos B:
-Chest (all three levels)
-Back/row
-Pull
-Shoulder press
-Triceps
-Bicep

[blackbelt]

Hey Tim,

Thanks, I’m trying. Lately I’ve been tinkering around with the “idea” routine for my goals. I do believe I’m dangerously close to find THE one.

As for the “Standing toe touch stretches, with tension on way down: 5, hold last rep for ct of 20”, another forum member, I think it was Joe, gave me the idea for this.

It’s a simple standing toe touch stretch. I use DVR tension on the way down. I perform 5 reps with the DVR tension. I then hold the last down position, usually with my fists touching the floor, for a count of 20.

Personally, it seems to make reaching the floor easier, even without a warm up.

I hope this makes sense. I’m not always all that great at describing exercises.

Thanks, we’re doing great. And, it sounds like things are turning around for your family.

By the way, I want to congratulate you on doing 1,200 push-ups in 60 minutes. That’s quite an accomplishment.

Rob

[blackbelt]

Thursday, June 18, 2009

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

-Superman wheel rollout (full): 2 (I decided to wait until tomorrow before doing them)

-Middle punches: 10 (I did these yesterday as well)
-Punching technique 1-5: 10 (I did these yesterday as well)

-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 (off back leg today and yesterday)
-Round house
-Outward crescent kick
-Ba Room Cha Gi

Stretches (held for 20 sec):
-5 position
-Standing side splits/feet only on floor (these are what I’ve been doing)
-Front split
-Butterfly/groin
-Sitting toe touch

-Jabs: 10
-Reverse punch: 10

ISO’s, per IPR, pos C:
-Chest (all three levels)
-Back/row
-Pull (forgot to do today)
-Shoulder press
-Triceps
-Bicep

[blackbelt]

You’re welcome Tim.

Actually, I read of the same concept in a book titled “The Genius of Flexibility”. The author suggests adding resistance to stretching as a way of elongating the muscles themselves.

Good or bad, it’s easier for me to use DVR tension for this particular exercise, than the more DSR oriented resistance the author attempts to teach in his book.

Either way, I think you’ll see benefits to this kind of stretching. Good luck.

Rob

[blackbelt]

Friday, June 19, 2009

-Meditation: 5 minutes (short night, with a thunderstorm waking me/us up around 4 a.m.)
-Quiet time: Time not notated

-Superman wheel rollout (90 % extension): 10 (Workout at 5:45-6:15, at 8:00 I was already feeling these)

-Middle punches: 10 (I did these yesterday as well)
-Punching technique 1-5: 10 (I did these yesterday as well)

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

-Ba Room Cha Gi: 10
-Outward crescent kick

Stretches (held for 20 sec):
-5 position
-Standing side splits/feet only on floor (these are what I’ve been doing)
-Front split
-Butterfly/groin
-Sitting toe touch

-Jabs: 10
-Reverse punch: 10

ISO’s, per IPR, pos A:
-Chest (all three levels)
-Back/row
-Pull
-Shoulder press
-Triceps
-Bicep

[blackbelt]

Monday, June 22, 2009

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

-Superman wheel rollout (90 % extension): 10
-Wheel rollout from knees: 10 (after a 3 day break, I decided to be cautious today)

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

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

Kicks:
-Front snap: 5
-Outward crescent kick: 10
(More kicks weren’t done because I decided to move my old plastic golf ball target, so I could actually use it)

-Front snap kick drill (on floor, on back, while engaging abs): 50 total (25 each foot/leg)
-Side snap kick drill (similar to front snap kick drill): 50 total (25 each foot/leg)
-Side snap kick drill from all fours: 20 each leg

Stretches (held for 20 sec):
-5 positions
-Standing side splits/feet only on floor (these are what I’ve been doing)
-Front split
-Butterfly/groin
-Sitting toe touch

Isometric Power Belt pos A:
-Supine press
-Seated row
-Joon Be (right fist in left palm, close to chest)
-Chest pull
-Military press
-Front curl
-Arm depressor/push down
-Dead lift
(I have to modify the Pos A of the supine press. The way I did them today was too much triceps and not enough chest for my taste)

[blackbelt]

Tuesday, June 23, 2009

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

-Superman wheel rollout (90 % extension): 10
-Wheel rollout from knees: 10
(I was fine today. However, tomorrow I’ll know for sure if I should have laid off today)

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

-Standing toe touch stretches, with tension on way down: 5 hold last rep for ct of 20
-Side stretch kicks while balancing: 10
-Side snap/stretch kicks while balancing: 10
-Front stretch kicks: 10
(Yesterday’s performance of the side stretch and side snap/stretch kicks while balancing apparently gave me a better stretch in my hamstrings than I’ve been getting. They are sore today.)

Kicks: (10+ each leg unless otherwise notated)
-Front snap: 5 (focused on golf ball targets)
-Side snap: 5 (focused on golf ball targets)
-Outward crescent kick

Stretches (held for 20 sec):
-5 positions
-Standing side splits/feet only on floor (these are what I’ve been doing)
-Front split
-Butterfly/groin
-Sitting toe touch

Isometric Power Belt pos B:
-Supine press
-Seated row
-Joon Be (right fist in left palm, close to chest)
-Chest pull
-Military press
-Front curl
-Arm depressor/push down
-Dead lift

[blackbelt]

Wednesday, June 24, 2009

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

-Superman wheel rollout (90 % extension): None today, abs still sore from Mon. & Tues.
-Wheel rollout from knees: See above

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

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

Stretch & regular kicks: (10+ each leg unless otherwise notated)
-Side stretch kicks while balancing
-Side snap/stretch kicks while balancing
-Front stretch kicks
-Outward crescent kick
(I didn’t do too many “regular” kicks due to hamstrings still being sore & tight)

-Front snap kick drill (on floor, on back, while engaging abs): 52 total (26 each foot/leg)
-Side snap kick drill (similar to front snap kick drill): 52 total (26 each foot/leg)
(I did 52 of each of these because I was doing two kicks per inhale and two per exhale, making mini-sets of 4)

Stretches (held for 20 sec):
-5 positions
-Front split
-Standing side splits/feet only on floor (these are what I’ve been doing)
-Frog
-Butterfly/groin
-Sitting toe touch
-Foot in palm hamstring while sitting: 10
-Foot in palm hamstring while standing and balancing: 10

Standing on one foot with other in extended side snap kick position: 30 sec

-Jabs from open hands position: 10
-Reverse punch: 10
-Jabs with hands always in fists: 20

Isometric Power Belt pos C:
-Supine press
-Seated row
-Joon Be (right fist in left palm, close to chest)
-Chest pull
-Military press
-Front curl
-Arm depressor/push down
-Dead lift

[blackbelt]

Thursday, June 25, 2009

-Meditation: 10 minutes (didn’t do today)
-Quiet time: Time not notated

-Superman wheel rollout (90 % extension): 10
-Wheel rollout from knees: 10

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

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

Stretch & regular kicks: (10+ each leg unless otherwise notated)
-Side stretch kicks while balancing
-Side snap/stretch kicks while balancing
-Front stretch kicks
-Outward crescent kick

Stretches (held for 20 sec):
-5 positions
-Front split
-Standing side splits/feet only on floor (these are what I’ve been doing)
-Butterfly/groin
-Sitting toe touch
-Foot in palm hamstring while standing and balancing: 10

Isometric Power Belt pos A:
-Supine press
-Seated row
-Joon Be (right fist in left palm, close to chest)
-Chest pull
-Military press
-Front curl
-Arm depressor/push down

[blackbelt]

Friday, June 26, 2009

-Meditation: 10 minutes (didn’t do today)
-Quiet time: Time not notated

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

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

Stretch & regular kicks: (10+ each leg unless otherwise notated)
-Side stretch kicks while balancing
-Side snap/stretch kicks while balancing
-Front stretch kicks

Stretches (held for 20 sec):
-5 positions
-Front split
-Standing side splits/feet only on floor
-Butterfly/groin
-Sitting toe touch
-Foot in palm hamstring while standing and balancing: 10

Isometric Power Belt pos B:
-Supine press
-Seated row
-Joon Be (right fist in left palm, close to chest)
-Chest pull
-Military press
-Front curl
-Arm depressor/push down

I’m noticing tenderness in my triceps, while also feeling the old “bug” to be as equipment free as possible. The reasoning for this is two-fold. One, using only by body eliminates any excuses for not working out. Two, I want to prove to people, including my future brother-in-law that you CAN get into shape without equipment. Although, I am leaning towards continuing use of the wheel, partly because I know it’s a VERY inexpensive piece of equipment.

[blackbelt]

Monday, June 29, 2009

-Meditation: 10 minutes (didn’t do today)
-Quiet time: Time not notated

-Wheel rollout from knees: 20

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

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

Stretch & regular kicks: (10+ each leg unless otherwise notated)
-Side stretch kicks while balancing
-Side snap/stretch kicks while balancing
-Front stretch kicks

Stretches (held for 20 sec):
-5 positions
-Front split
-Standing side splits/feet only on floor
-Butterfly/groin
-Sitting toe touch
-Foot in palm hamstring while standing and balancing: 10

ISO’s position B:
-Modified Com’n at ya (right fist in left palm)
-Chest high pull
-Chest high pull (grip changed)
-Milo

-Liederman push-ups: 30
-Knee push-ups: 10

[blackbelt]

Tuesday, June 30, 2009

-Meditation: 10 minutes (didn’t do today)
-Quiet time: Time not notated

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

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

Stretch & regular kicks: (10+ each leg unless otherwise notated)
-Side stretch kicks while balancing
-Side snap/stretch kicks while balancing
-Front stretch kicks
-Outward crescent kick (did yesterday as well)

-Jabs from open hands position: 10
-Reverse punch from open hands position: 10

Stretches (held for 20 sec):
-5 positions
-Front split
-Standing side splits/feet only on floor
-Butterfly/groin
-Sitting toe touch
-Foot in palm hamstring while standing and balancing: held for ct of 20 (yesterday I did 10 reps, then held for 10-20)

ISO’s position C:
-Modified Com’n at ya (right fist in left palm)
-Milo