blackbelt's workout log - NEW MOTIVATION

[blackbelt]

Wednesday, October 22, 2008

Yesterday’s beverage intake:
-Three bottles of water
-Two cups of coffee
-One Lipton Ice Tea

Today’s log:

The update of the forum and subsequent loss of information seems almost more than coincidental today. After a very enjoyable conversation with a good friend, I have new motivation for my daily workouts. Today’s log represents a good start to a new re-restart of my fitness routine and lifestyle.

Also, I want to add a little note before my usual log this morning. I’ve been having difficulty getting up at my designated time of 5:00 a.m., which I feel gives me the time to do the work out I want/need to do. Today I did manage to get up at 5:00 a.m. But, I had some chores to take care of before I could get to my “normal” routine. I’m hopeful I can repeat that “up and at em” time tomorrow and beyond.

-Quiet time: Time not notated

-Meditation: 5 minutes

-Arm circles: 10 each direction
-Panther stretch push ups: 50
-Stepping outs: 20 each leg

-Standing toe touch stretches: 3 pos at 10 ct each
-Side stretch kicks: 20 each leg
-Front stretch kicks: 20 each leg
-Side snap kick drill: 10 each leg with a 30 ct hold after last rep

-Side stance middle punch: 100 punches (These were not full force punches)
-Jab, reverse punch combo, repeated twice for a single “rep”: count is unknown today as I was playing with a deep breathing pattern as I was punching.

(Note: For some reason I’ve been thinking a lot about deep breathing lately. But, I have a problem with JUST deep breathing. So, I’m trying to mindfully incorporate deep breathing with my exercises. That is one of the reasons for the less than full force middle punches. I was doing four punches for each inhale or exhale. However, now that I have given the technique a try, I’m pretty sure I can do the same number of reps at full(er) force.


Tiger Moves, WITH prescribed holds:
-Full range pectoral contraction: 5
-Shoulder roll: 5
-Wrist twist: 5
-High Reach: 5
-One arm chin: 5
-Abdominal contraction: 10
-Half squat: 5

ISO’s:
-Chest (done IPR style in all three positions)
-MILO
-Bicep

[blackbelt]

Thursday, October 23, 2008

Yesterday’s beverage intake:
-Three bottles of water
-Two cups of coffee
-One Lipton Ice Tea

Today’s log:

This is day #2 of getting up at 5:00 a.m. And, today I was able to get right into my routine 

-Quiet time: Time not notated

-Power T push ups, with tips: 16+4= 20

-Meditation: 5 minutes

-Arm circles: 10 each direction
-Panther stretch push ups: 30,10,10 = 50 in total
-Stepping outs: 20 each leg

-Standing toe touch stretches: 3 pos at 10 ct each
-Side stretch kicks: 20 each leg
-Front stretch kicks: 20 each leg
-Side snap kick drill: 10 each leg

-Side stance middle punch: 100 punches done with full force (or close to it  )
-Jab, reverse punch combo, times two for each “rep”: I did 10 reps of this combo today. However, I’m either going to adjust the speed, or change it. I felt like I was getting to sloppy. Today I again inhaled for one rep, and exhaled for the next.

Tiger Moves, WITH prescribed holds:
-Full range pectoral contraction: 5
-Shoulder roll: 5
-Wrist twist: 5
-High Reach: 5
-One arm chin: 5
-Abdominal contraction: 10
-Half squat: 5

ISO’s/Position B:
-Chest (done IPR style in all three positions)
-Back
-MILO
-Bicep

[blackbelt]

Friday, October 24, 2008

Yesterday’s beverage intake:
-Three bottles of water
-Two cups of coffee
-One Caramel Macchiato from Star Buck’s
-One Lipton Ice Tea

Today’s log:

This is day #3 of getting up at 5:00 a.m. And that was with not getting to bed until 10:30 :)

-Quiet time: Time not notated

-Meditation: 5 minutes

-Arm circles: 10 each direction
-Panther stretch push ups: 50
-Stepping outs: 20 each leg

-Standing toe touch stretches: 3 pos at 10 ct each
-Side stretch kicks: 20 each leg
-Front stretch kicks: 20 each leg
-Side snap kick drill: 20 each leg, followed by a 30 ct hold

-Side stance middle punch: 100 punches done with full force
-Jab, reverse punch combo, times two for each “rep”: 10 reps each side. While doing today’s version, I concentrated more on my technique and it went well.

-Front snap kick drill, for foot positioning: 20 each leg performed while balancing on one foot.
-Side snap kick drill, for foot positioning: one hold of 20 ct each leg, while balancing on one foot.

Tiger Moves, with prescribed holds:
-Full range pectoral contraction: 5
-Shoulder roll: 5
-Wrist twist: 5
-High Reach: 5
-One arm chin: 5
-Abdominal contraction: 10
-Half squat: 5

ISO’s/Position C:
-Chest (done IPR style in all three positions)
-Back
-MILO
-Bicep

[blackbelt]

Saturday, October 25, 2008

Yesterday’s beverage intake:
-Three bottles of water
-Two cups of coffee
-One Iced Black Tea from Star Buck’s
-One Lipton Ice Tea

Today’s log:

DVR workout: 20 reps each

Bench press
Lat row
Military/shoulder press
Pull down
Chest fly/Kwon Bop block
Bicep curl
Triceps press-down
Eagle flex I (I might have only done 10, I can’t quite remember)
Gorilla flex I (I might have only done 10, I can’t quite remember)




I almost forgot. I was actually able to get a small workout in yesterday/Sunday.

Sunday, October 26, 2008

10 each exercise:

-Chest high push
-Chest high pull (I felt this one on my shoulder when it was stretched)
-Low push
-Low pull
-Overhead push
-Overhead pull
-Behind back push
-Behind back pull

[blackbelt]

Monday, October 27, 2008

Yesterday’s beverage intake:
-Two bottles of water
-One cup of coffee at church

Today’s log:

I didn't quite manage the 5:00 wake up time this morning. Hopefully, I can get back to it tomorrow/Tuesday.

-Quiet time: Time not notated

-Meditation: 5 minutes

-Arm circles: 10 each direction
-Panther stretch push ups: 50

-Standing toe touch stretches: 3 pos at 10 ct each
-Side stretch kicks: 20 each leg
-Front stretch kicks: 20 each leg
-Side snap kick drill: 20 each leg

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

ISO’s/Position C:
-MILO

[Viking Dan]

"Stepping Outs" are lunges?

Looks good to me.

FWIW, I tried DVR deadlifts a few times and found those unusually effective. I only mention it because you seem not to do anything directly for the lower back...depending what back iso's you're actually doing in there.

[blackbelt]

"Stepping Outs" are lunges?


You are, for the most part, correct. Stepping outs are actually sideways lunges. They’re designed to both strengthen and stretch the legs, with the stretching being done on the non-moving leg.

you seem not to do anything directly for the lower back...depending what back iso's you're actually doing in there.

I’ve heard mention of dead-lifts in the past. For some reason, they never peaked my curiosity. The only direct lower back work I do, from time to time, is the isometric back raise John has advocated. But currently I only do the Tiger Move abdominal contraction hits the entire mid-section, even the lower back.

And, the back iso I’ve been doing is similar to the lat row. It done by clasping your hands behind one of your thighs.

[blackbelt]

Tuesday, October 28, 2008

Yesterday’s beverage intake:
-One bottle of water
-Two cups of coffee
-One bottle of Arizona ice tea

Today’s log:

This is day #4 of getting up at 5:00 a.m., even if it’s not 4 in a row.

-Quiet time: Time not notated

-Meditation: 5 minutes

-Arm circles: 10 each direction
-Panther stretch push ups: 50
-Stepping outs: 20 each leg

-Standing toe touch stretches: 3 pos at 10 ct each
-Side stretch kicks: 20 each leg
-Front stretch kicks: 20 each leg
-Side snap kick drill: 20 each leg, followed by a 30 ct hold

-Side stance middle punch: 100 punches done with full force

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

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/Position A:
-Chest (done IPR style in all three positions)
-Back
-Shoulder press
-MILO
-Bicep

[blackbelt]

Wednesday, October 29, 2008

Yesterday’s beverage intake:
-Two bottles of water
-24 oz of water from big water bottle
-Two cups of coffee
-One Lipton Ice Tea

Today’s log:

This is day #5 of getting up at 5:00 a.m. J

-Quiet time: Time not notated

-Meditation: 5 minutes

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

-Atlas sit up: 10
-Atlas reverse sit up: 10

-Side snap kick “hold” with foot propped, worked the obliques: 20 reps, then 30 ct hold

-Side stretch kicks: 20 each leg (today I didn’t “balance” while doing these)
-Front stretch kicks: 20 each leg
-Side snap kick drill: 20 each leg, followed by a 30 ct hold

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

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/Position B:
-Chest (done IPR style in all three positions)
-Back
-Shoulder press
-MILO
-Bicep

[blackbelt]

Thursday, October 30, 2008

Yesterday’s beverage intake:
-Three bottles of water
-Two cups of coffee
-One Lipton Ice Tea

Today’s log:

This is day #6 of getting up at 5:00 a.m.

-Quiet time: Time not notated

-Meditation: 5 minutes

-Arm circles: 10 each direction
-Tiger stretch push up: 20
-Knuckle push ups: 20

-Atlas sit ups: 10
-Atlas reverse sit up: 10
-Pilates “100”: one rep for the full 100 ct

-Side stretch kicks: 10 each leg (today I didn’t “balance” while doing these)
-Front stretch kicks: 10 each leg
-Side snap kick drill: 10 each leg, followed by a 30 ct hold

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/Position C:
-Chest (done IPR style in all three positions)
-Back
-Shoulder press
-MILO
-Bicep

[blackbelt]

Hi Tim,

You’re very welcome. Unfortunately, I just started keeping a backup after the loss of the last forum. Oh well, live and learn I guess.

Yeah, if you run into any problems, I’ll help in any way I can.

Thanks. I’m trying. Getting up early (on time) is helping a lot. Now I just have to find the right “mix” of everything. I’m missing my old martial arts workouts. But, I don’t have the space I use to. So, I need to figure something out for those.

Have a great day.

[blackbelt]

Friday, October 31, 2008

Yesterday’s beverage intake:
-Two bottles of water
-Two cups of coffee
-One Lipton Ice Tea

Today’s log:

This is day #7 of getting up at 5:00 a.m.

-Quiet time: Time not notated

-Meditation: 5 minutes

-Arm circles: 10 each direction
-Tiger stretch push up: 20
-Liederman push ups: 40 (not in this order)
-Stepping outs: 20 each leg

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

Forms (spelling of name is uncertain):
-4 Basic forms
-4 Hawl Yong Sul
-Chun Gup Hyung
-Go Gup Hyung
-Dae Gup Hyung
-Nae Gong Hyung
-Basic 10 staff
-Mae Gwon Gin
-Chung Go Mu Ha (Mae Gwon Gin 2)

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

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/Position A:
-Chest (done IPR style in all three positions)
-Back
-Shoulder press
-MILO
-Bicep

I am toying with the idea of incorporating the use of a spare white martial arts belt with my ISO’s. Although I like the idea of not using “equipment” or outside apparatus, I think that by using the belt I would be able to work the muscles from a more functional angle.

Another “benefit’ would be that I would be able to do contractions for both sides at the same time, as opposed to one at a time.