blackbelt's workout log Dec '08

[blackbelt]

Monday, December 01, 2008

Yesterday’s water intake:
-Bottles/glasses of water: 2
-Water from reusable water bottle: N/A

Saturday’s log:

-Liederman push ups: 40

Sunday’s log:

-Power T push ups: 10

Today’s log:

This is workday #26 of getting up at 5:00 a.m.

-Meditation: 5 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: 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

-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:
-Jab
-Reverse punch
-Knife hand strike

[blackbelt]

Tuesday, December 02, 2008

Yesterday’s water intake:
-Bottles/glasses of water: 2
-Water from reusable water bottle: N/A

Today’s log:

This is workday #27 of getting up at 5:00 a.m.

-Meditation: 5 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: 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

-Tiger bend squats: 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

Stretches (4 holds for a 5 ct each, then a hold for 30):
-Sitting side splits
-Sitting toe touch
-Butterfly (with 50 “flutters” as a warm up)
-Sitting hip flexor stretch: x1

[blackbelt]

Wednesday, December 03, 2008

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

Today’s log:

This is workday #28 of getting up at 5:00 a.m.

-Meditation: 5 minutes

-Quiet time: Time not notated

-Liederman push ups: 40

-Arm circles: 10 forward, 10 backward

-Knee push ups: 10

-Side stance middle punch: 10
-Punching techniques 1-5: 10 each

-Tiger bend squats: 10

-Standing toe touches: 3 pos @ 10 ct

-Ba Rum Chai Gi: 20 each side

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

Stretches (4 holds for a 5 ct each, then a hold for 30):
-Sitting side splits
-Modified hurdler
-Sitting toe touch

[blackbelt]

Thursday, December 04, 2008

Yesterday’s water intake:
-Bottles/glasses of water: 2
-Water from reusable water bottle: N/A

Today’s log:

This is workday #29 of getting up at 5:00 a.m.

-Meditation: 5 minutes (times 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
-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: 10+10

-Side stance middle punch: 10
-Punching techniques 1-5: 10 each

-Ba Rum Chai Gi: 20 each side

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

Stretches (20 ct hold each):
-Sitting side splits
-Sitting toe touch
-Butterfly
-Sitting hip flexor stretch: x1

[blackbelt]

Friday, December 05, 2008

Yesterday’s water intake:
-Bottles/glasses of water: 3
-Water from reusable water bottle: N/A

Today’s log:

This is workday #30 of getting up at 5:00 a.m.

-Meditation: 5 minutes (times 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
-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


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

[blackbelt]

Monday, December 08, 2008

This weekend’s water intake:
-Bottles/glasses of water: 5
-Water from reusable water bottle: N/A

Today’s log:

This is workday #31 of getting up at 5:00 a.m.

-Meditation: N/A

-Quiet time: Time not notated

Thera-Band exercises with a blue thera-band:
-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
I stopped here because the blue band was too short and/or too strong for the exercises I was trying to do.

-Power T push ups: 20

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

[blackbelt]

Tuesday, December 09, 2008

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

Today’s log:

This is workday #32 of getting up at 5:00 a.m.

-Meditation: 5 minutes (times 2)

-Quiet time: Time not notated

-Knuckle push ups: 28

Physical therapy exercises:
-Arm circles backward: 10
-Arm circles forward: 10
-Up/back, to down/back stretch: 10
-Reach across, to elbow attack: 10

-Standing toe touches: 3 pos @ 10 ct

[blackbelt]

Thursday, December 11, 2008

Workout log for Wednesday, December 10, 2008

-Meditation: 5 minutes (times 2)

-Quiet time: Time not notated

-Knuckle push ups: 28

Physical therapy exercises:
-Up/back, to down/back stretch: 10
-Reach across, to elbow attack: 10
-Reach behind back and up: 10

-Standing toe touches: 3 pos @ 10 ct

-Side stretch kicks: 20 each leg
-Front stretch kicks: 10 each leg
-High side snap kick drill: 10 each leg

Today’s log:

This is workday #34 of getting up at 5:00 a.m.

-Meditation: 5 minutes (times 2)

-Quiet time: Time not notated

-Knuckle push ups: 32

Physical therapy exercises:
-Up/back, to down/back stretch: 10
-Reach across, to elbow attack: 10
-Reach behind back and up: 10

-Jab, reverse punch “dance”: 10 each side
-Side stance middle punch: 10
-Punching technique 1-5: 10 each
-Standing toe touches: 3 pos @ 10 ct

-Side stretch kicks: 20 each leg
-Front stretch kicks: 10 each leg
-High side snap kick drill (previously referred to as side snap kick drill): 10 each leg

[blackbelt]

Friday, December 12, 2008

Today’s log:

This is workday #35 of getting up at 5:00 a.m. (Our church just did a 35 days of prayer and reading, correlating the number to the number of days it takes to establish a “habit”. Since today is day #35, I think I can stop indicating that fact :) )

-Meditation: 5 minutes (times 2)

-Quiet time: Time not notated

-Knuckle push ups: 32

Physical therapy exercises:
-Up/back, to down/back stretch: 10
-Reach across, to elbow attack: 10
-Reach behind back and up: 10

-Side stance middle punch: 10
-Punching technique 1-5: 10 each
-Standing toe touches: 3 pos @ 10 ct

-Side stretch kicks: 20 each leg
-Front stretch kicks: 10 each leg
-High side snap kick drill (previously referred to as side snap kick drill): 10 each leg

[blackbelt]

Monday, December 15, 2008

Today’s log:

-Meditation: 10 minutes

-Quiet time: Time not notated

-Knuckle push ups: 28

Physical therapy exercises:
-Up/back, to down/back stretch: 10
-Reach across, to elbow attack: 10
-Reach behind back and up: 10

-Side stretch kicks: 20 each leg
-Front stretch kicks: 10 each leg
-High side snap kick drill: 10 each leg

[blackbelt]

Tuesday, December 16, 2008

Today’s log:

-Meditation: 10 minutes

-Quiet time: Time not notated

-Knuckle push ups: 28

Physical therapy exercises:
-Up/back, to down/back stretch: 10
-Reach across, to elbow attack: 10
-Reach behind back and up: 10

-Side stance middle punch: 10
-Punching technique 1-5: 10 each

-Standing toe touches: 3 pos @ 10 ct

-Side stretch kicks: 20 each leg
-Front stretch kicks: 10 each leg
-High side snap kick drill: 10 each leg

[blackbelt]

Wednesday, December 17, 2008

Today’s log:

-Meditation: 5 minutes

-Quiet time: Time not notated

No workout today.

We got hit with 2-4 inches of snow. So, I was up at 5:00 snow-blowing and shoveling.

[blackbelt]

Thursday, December 18, 2008

Today’s log:

-Meditation: 10 minutes

-Quiet time: Time not notated

-Knuckle push ups: 28

Physical therapy exercises:
-Up/back, to down/back stretch: 10
-Reach across, to elbow attack: 10
-Reach behind back and up: 10

-Standing toe touches: 3 pos @ 10 ct

-Side stretch kicks: 20 each leg
-Front stretch kicks: 10 each leg
-High side snap kick drill: 10 each leg

[blackbelt]

Friday, December 19, 2008

Today’s log:

-Meditation: 10 minutes

-Quiet time: Time not notated

No workout today. We got hit with 3-4 inches of snow, and I had to head out early. So, after shoveling “tracks”, and that’s it.

[blackbelt]

Monday, December 22, 2008

Today’s log:

-Meditation: 10 minutes

-Quiet time: Time not notated

No workout today. More moving of snow.

[blackbelt]

Tuesday, December 23, 2008

Today’s log:

-Meditation: 10 minutes

-Quiet time: Time not notated

FINALLY, an actual workout day 

-Liederman push ups: 40
-Stepping outs: 20 each leg

-Standing toe touches: 3 pos @ 10 ct

-Side stretch kicks: 20 each leg
-Front stretch kicks: 10 each leg
-High side snap kick drill: 10 each leg

Note: I don't know how much, if any, I'll be posting over the next week. We are heading to TN to have Christmas with my wife's family. Then, we're taking a side trip to VA, to see the sister-in-law who recently underwent the "fun" of her first chemo treatment. Thankfully, SHE is now doing better. They FINALLY determined that she was allergic to penicillin.

[blackbelt]

Wednesday, December 31, 2008

Today’s log:

-Meditation: 10 minutes x 2

-Quiet time: Time not notated

FINALLY, an actual workout day :)

My wife, daughter, and I went to TN and VA to visit her family for Christmas. I had every intention of working out. But, the schedule, or lack thereof, didn’t allow it to happen. The most I did was 5 Power T push ups, while showing them to my brother-in-laws.

Today’s workout:

-Knuckle push ups: 20
-Stepping outs: 20 each leg

-Standing toe touches: 3 pos @ 10 ct

-Side stretch kicks: 20 each leg
-Front stretch kicks: 10 each leg
-High side snap kick drill: 10 each leg