blackbelt's workout log July '09

[blackbelt]

Wednesday, July 01, 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

-Jabs from open hands position: 10
-Reverse punch from open hands position: 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 (2 holds for 20+ sec):
-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

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

[blackbelt]

Thursday, July 02, 2009

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

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

-Jabs from open hands position: 10
-Reverse punch from open hands position: 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 (2 holds for 20+ sec):
-Front split (yesterday I also did hip flexor stretches)
-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 (forgot and didn’t do today)
(Yesterday, I also did hip flexor stretches)

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

[blackbelt]

Monday, July 06, 2009

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

Tabata protocol (20 sec. work, 10 sec. rest, for 5 minutes, not may not be listed in order)
-Liederman push up
-Tiger bend squats without arm tension
-Crunches
-Liederman push up
-Tiger bend squats without arm tension
-Leg Raises
-Liederman push up
-Tiger bend squats without arm tension
-Crunches
-Bicep DSR
(Averaged 14-16 reps per exercise during the 20 seconds)

-Modified front snap kick/low
-Modified side snap kick/low
-Reverse punch
-Jab

Stretches (2 holds for 20+ sec):
-Front split (yesterday I also did hip flexor stretches)
-Standing side splits/feet only on floor x 2
-Butterfly/groin
-Sitting toe touch
-Foot in palm while standing and balancing: held for ct of 20 (didn’t do today)

[blackbelt]

Tuesday, July 07, 2009

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

-Crunches: 30
-Leg Raises: 30
-Liederman push up: 40
-Tiger bend squats without arm tension: 30

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

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

[blackbelt]

Wednesday, July 08, 2009

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

Tabata protocol (20 sec. work, 10 sec. rest, for 5 minutes, may not be listed in order)
-Liederman push up
-Side stance squats
-Liederman push up
-Side stance squats
-Crunches
-Leg Raises
-Crunches
-Leg Raises
-Liederman push up
-Bicep DSR
(Averaged 14-16 reps per exercise during the 20 seconds)

Tabata again
-Modified front snap kick/low: 30
-Modified side snap kick/low: 30
-Reverse punch: 20
-Jab: 30
-Simultaneous double punch: 20
- Simultaneous double grab and pull into elbow attack: 20

-Outward crescent kick

Stretches (held for 20+ sec):
-Front split
-Standing side splits/feet only on floor x 2
-Butterfly/groin
-Sitting toe touch
-Foot in palm while standing and balancing: held for 20 sec

[blackbelt]

Thursday, July 09, 2009

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

Tabata protocol (20 sec. work, 10 sec. rest)
-Liederman push up
-Side stance squats
-Crunches
-Leg Raises
-Liederman push up
-Side stance squats
-Crunches
-Leg Raises
-Liederman push up
-Side stance squats
(Averaged 14-16 reps per exercise during the 20 seconds for above exercises)
-Reverse punch: 20
-Jab: 20+
-Modified front snap kick/low: 20+
-Modified side snap kick/low: 20+

-Outward crescent kick

Stretches (held for 20+ sec):
-Front split
-Standing side splits/feet only on floor x 2
-Butterfly/groin
-Sitting toe touch
-Foot in palm while standing and balancing: held for 20 sec

[blackbelt]

Friday, July 10, 2009

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

Tabata protocol (20 sec. work, 10 sec. rest)
-Liederman push up
-Side stance squats
-Crunches
-Leg Raises
-Liederman push up
-Side stance squats
-Crunches
-Leg Raises
-Liederman push up
-Side stance squats
(Averaged 14-16 reps per exercise during the 20 seconds for above exercises)
-Reverse punch: 20
-Jab: 20+
-Kwon Bop up/down
-Kwon Bop side to side
-Modified front snap kick/low: 20+
-Modified side snap kick/low: 20+

-Outward crescent kick

Stretches (held for 20+ sec):
-Front split
-Standing side splits/feet only on floor x 2
-Butterfly/groin
-Sitting toe touch
-Foot in palm while standing and balancing: held for 20 sec (forgot to do today)

[blackbelt]

Monday, July 13, 2009

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

Tabata protocol (20 sec. work, 10 sec. rest)
-Liederman push up
-Side stance squats
-Crunches
-Leg Raises
-Liederman push up
-Side stance squats
-Crunches
-Leg Raises
-Liederman push up
-Side stance squats
(Averaged 14-16 reps per exercise during the 20 seconds for above exercises)
-Reverse punch: 20+
-Jab: 20+
-Kwon Bop up/down
-Kwon Bop side to side
-Modified front snap kick/low: 30+
-Modified side snap kick/low: 30+

-Outward crescent kick

Stretches (held for 20+ sec):
-Front split
-Standing side splits/feet only on floor x 2
-Butterfly/groin
-Sitting toe touch
-Foot in palm while standing and balancing: held for 20 sec (forgot to do today)

[blackbelt]

Tuesday, July 14, 2009

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

Tabata protocol (20 sec. work, 10 sec. rest)
-Liederman push up
-Side stance squats
-Crunches
-Leg Raises
-Liederman push up
-Side stance squats
-Crunches
-Leg Raises
-Liederman push up
-Side stance squats
(Averaged 14-16 reps per exercise during the 20 seconds for above exercises)
-Reverse punch
-Jab
-Kwon Bop up/down
-Kwon Bop side to side
-Modified front snap kick/low: (didn’t do today)
-Modified side snap kick/low: (didn’t do today)

-Outward crescent kick

Stretches (held for 20+ sec):
-Front split
-Standing side splits/feet only on floor x 2
-Butterfly/groin
-Sitting toe touch
-Foot in palm while standing and balancing: held for 20 sec

[blackbelt]

Wednesday, July 15, 2009

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

Tabata protocol (20 sec. work, 10 sec. rest)
-Liederman push up
-Side stance squats
-Crunches
-Leg Raises
-Liederman push up
-Side stance squats
-Crunches
-Leg Raises
-Liederman push up
-Side stance squats
(Averaged 14-16 reps per exercise during the 20 seconds for above exercises)
-Reverse punch
-Jab
-Kwon Bop up/down
-Kwon Bop side to side
-Modified front snap kick/low
-Modified side snap kick/low

-Outward crescent kick

Stretches (held for 20+ sec):
-Front split
-Standing side splits/feet only on floor x 2
-Butterfly/groin
-Sitting toe touch
-Foot in palm while standing and balancing: held for 20 sec

[blackbelt]

Thursday, July 16, 2009

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

Tabata protocol (20 sec. work, 10 sec. rest)
-Liederman push up
-Side stance squats
-Crunches
-Leg Raises
-Liederman push up
-Side stance squats
-Crunches
-Leg Raises
-Liederman push up
-Side stance squats
(Averaged 14-16 reps per exercise during the 20 seconds for above exercises)
-Reverse punch
-Jab
-Kwon Bop up/down
-Kwon Bop side to side
-Modified front snap kick/low
-Modified side snap kick/low

-Outward crescent kick

Stretches (held for 20+ sec):
-Front split
-Standing side splits/feet only on floor x 2
-Butterfly/groin
-Sitting toe touch
-Foot in palm while standing and balancing: held for 20 sec

[blackbelt]

Friday, July 17, 2009

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

Tiger Moves: 10 each with moderate tension and holds as prescribed in M7
-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]

Monday, July 20, 2009

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

DVR/VRT’s: 20 unless otherwise noted
-Bench press
-Row/reverse bench press/elbow attack
-Military/should press
-Pull down
-Chest fly
-Reverse chest fly
-Bicep
-Tricep
-Tiger move abdominal contraction: 10
-Half squat: 10

[blackbelt]

Tuesday, July 21, 2009

-Meditation: 10 minutes (managed only a portion, due to baby waking up at odd time)
-Quiet time: Time not notated

DVR/VRT’s: 10 each
-Bench press
-Row/reverse bench press/elbow attack
-Military/should press
-Pull down
-Chest fly
-Reverse chest fly
-Bicep
-Tricep
-Tiger move abdominal contraction
-Half squat

[blackbelt]

Wednesday, July 22, 2009

-Meditation: 10 minutes (I realized that the traditional position is more productive)
-Quiet time: Time not notated

Tabata protocol (20 sec. work, 10 sec. rest)
-Liederman push up
-Side stance squats
-Crunches
-Leg Raises
-Liederman push up
-Middle punches from side stance
-Knife hand strikes from side stance
-High blocks from side stance
-Low blocks from side stance
-Modified front snap kick/low
-Modified side snap kick/low

Stretches (held for 20+ sec):
-Front split
-Standing side splits/feet only on floor x 2
-Butterfly/groin
-Sitting toe touch
-Foot in palm while standing and balancing: held for 20 sec (forgot to do)

[blackbelt]

Thursday, July 23, 2009

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

Tabata protocol (20 sec. work, 10 sec. rest)
-Liederman push up
-Side stance squats
-Crunches
-Leg Raises
-Liederman push up
-Middle punches from side stance
-Knife hand strikes from side stance
-Inside-out ridge-hand blocks from side stance
-Outside-in ridge-hand blocks from side stance
-Modified front snap kick/low
-Modified side snap kick/low

Stretches (held for 20+ sec):
-Front split
-Standing side splits/feet only on floor x 2
-Butterfly/groin
-Sitting toe touch
-Foot in palm while standing and balancing: held for 20 sec (forgot to do)

[blackbelt]

Friday, July 24, 2009

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

No workout today. I needed the time to sort/fold laundry for our trip, as well as to pack up the bathroom for the impending “gutting” and remodel.

Due to my being out of town next week, I’m not certain as to what workouts I’ll be getting in, or my ability to post. If nothing else, I hope to at least me able to get in some pushups, the Tiger Moves, and some stretching. Although, a few DSR’s and ISO’s would also be nice :)