blackbelt's workout log Jan '09

[blackbelt]

Friday, January 02, 2009

Today’s log:

-Meditation: 10 minutes

-Quiet time: Time not notated

-Knuckle push ups: 20
-8 count leg raises: 10
-Stepping outs: 20 each leg

-Standing toe touches: 3 pos @ 10 ct

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

Edit:

I almost forgot to mention something. I’ve made a goal of losing 20 lbs, by my birthday, which is March 5. I’m not THAT concerned about the weight per se. But, I do want to lose the additional inches around my mid-section (2 inches), and my upper body. I generally just want to slim down and get back into better shape.

If ANYONE thinks this is an unrealistic, unhealthy, or impractical goal, PLEASE let me know. If nothing else I’d be curious as to why.

[blackbelt]

Monday, January 05, 2009

Today’s log:

-Meditation: 10 minutes

-Quiet time: Time not notated

-Power T push ups: 10
-Knuckle push ups: 16
-Liederman push ups: 8
-Knee push ups: 10
-Squats: 20

-Standing toe touches: 3 pos @ 10 ct

-Side stretch kicks: 20 each leg
-Front stretch kicks: 10 each leg

[blackbelt]

Tuesday, January 06, 2009

Today’s log:

-Meditation: 10 minutes

-Quiet time: Time not notated

-Power T push ups: 10
-Knuckle push ups: 20
-Knee push ups: 20
-Tiger bend squats without arm tension: 20

-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

-Chest high push: 10
-Chest high pull: 10 (5 each hand position)
-Milo: 10 each side

[blackbelt]

Wednesday, January 07, 2009

Today’s log:

-Meditation: 10 minutes (times 2)

-Quiet time: Time not notated

-Power T push ups: 10
-Knuckle push ups: 20

Physical therapy exercises:
-Behind the back stretches/pull outs: 10
-Low Row: 10
-Press/punch: 10
-External rotation: 10
-Internal rotation: 10
-Straight arm stretch across front and pull to the side: 10
-Front raise, with backward stretch: 10

-Side stance middle punch: 10
-Punching techniques 1-5: 10 each
-Windmill’s: 20

DSR’s:
-Chest high push: 10
-Chest high pull: 10 (5 each hand position)
-Milo: 10 each side

ISO’s (position A):
-Chest (all three positions)
-Back
-Shoulder press
-Milo

[blackbelt]

Thursday, January 08, 2009

Today’s log:

-Meditation: 10 minutes (times 2)

-Quiet time: Time not notated

No workout today, instead I took on the task of snow-blowing the driveway and sidewalks and shoveling the porches.

[blackbelt]

Friday, January 09, 2009

Today’s log:

-Meditation: 10 minutes

-Quiet time: Time not notated

-Power T push ups: 10
-Knuckle push ups: 20

Physical therapy exercises:
-Behind the back stretches/pull outs: 10
-Low Row: 10
-Press/punch: 10
-External rotation: 10
-Internal rotation: 10
-Straight arm stretch across front and pull to the side: 10
-Front raise, with backward stretch: 10

-Stepping outs: 20 each side
-Standing toe touches: 3 pos @ 10 ct
-Side stretch kicks: 20 each leg

DSR’s:
-Chest high push: 10
-Chest high pull: 10 (5 each hand position)
-Overhead push: 10
-Milo: 10 each side

ISO’s (position B):
-Chest (all three positions)
-Back
-Shoulder press
-Milo

[blackbelt]

Monday, January 12, 2009

Today’s log:

-Meditation: 10 minutes (times 2)

-Quiet time: Time not notated

-Power T push ups: 15

Physical therapy exercises:
-Pull downs, facing door/hook: 20
-Pull downs, being perpendicular to the door/hook: 20
-Pull downs, facing away from door/hook: 20

-Behind the back stretches/pull outs: 10
-Low Row: 10
-Press/punch: 10
-External rotation: 10
-Internal rotation: 10
-Straight arm stretch across front and pull to the side: 10
-Front raise, with backward stretch: 10

-Stepping outs: 20 each side
-Standing toe touches: 3 pos @ 10 ct

[blackbelt]

Tuesday, January 13, 2009

Today’s log:

-Meditation: 10 minutes

-Quiet time: Time not notated

Workout:

-Driveway and sidewalk shoveling.

[blackbelt]

Wednesday, January 14, 2009

Today’s log:

-Meditation: 10 minutes (times 2)

-Quiet time: Time not notated

Workout:

-Power T push ups: 15

Physical therapy exercises:
-Up/back, to down/back stretch: 20
-Reach across/down, to elbow attack: 10
-Reach across, then reach behind back and up: 10

-Tiger bend squats w/o arm tension: 20
-Standing toe touches: 3 pos @ 10 ct
-Side stretch kick: 20 each leg
-Front stretch kicks: 20 each leg

[blackbelt]

Thursday, January 15, 2009

Today’s log:

-Meditation: 10 minutes

-Quiet time: Time not notated

Workout:

-Shoveling of driveway and sidewalk, particularly at the end where the snow-plow left a nice present.

[blackbelt]

Friday, January 16, 2009

Today’s log:

-Meditation: 10 minutes

-Quiet time: Time not notated

Workout:

-Shoveling of driveway and sidewalk, particularly at the end where the snow-plow left a nice present. There wasn’t much. But, I wanted to keep up on it so as to avoid having anymore “major” snow moving than necessary.

[blackbelt]

Monday, January 19, 2009

Today’s log:

-Meditation: 10 minutes (times 2)

-Quiet time: Time not notated

Workout:

Ugggghhhh, we got even more snow over the weekend. But, good or bad, yesterday/last night’s occurrence was of the light and fluffy variety. So, the snow-blower took care of it nicely.

[blackbelt]

Tuesday, January 20, 2009

Today’s log:

-Meditation: 10 minutes (times 2)

-Quiet time: Time not notated

Workout:

Yippeeeeeee, an actual workout today 

-Leg lifts: 20
-Bicycles: 20
-Crunches with legs bent: 10
-Crunches with legs straight: 10
-Side bends: 20 each side

-Liederman push ups: 40


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

-Front snap kicks (slow): 10 each leg
-Modified side snap kicks (slow): 10 each leg

[blackbelt]

Wednesday, January 21, 2009

Today’s log:

-Meditation: 10 minutes

-Quiet time: Time not notated

Workout:

-Leg lifts: 20
-Bicycles: 20
-Crunches with legs bent: 10
-Crunches with legs straight: 10
-Side bends: 20 each side

-Knuckle push ups: 20

-Pull downs, facing door/hook: 20
-Pull downs, being perpendicular to the door/hook: 20
-Pull downs, facing away from door/hook: 20
-Behind the back stretches/pull outs: 20
-Low Row: 10
-Press/punch: 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: 10

-Front snap kicks (slow): 10 each leg
-Modified side snap kicks (slow): 10 each leg

DVR’s:
Tiger Moves: Done with moderate tension both directions
-Full range pectoral contraction: 10
-Shoulder roll: 10
-Wrist twist: 10
-High reach: 10
-One arm chin-up: 10
-Abdominal contraction: 10
-Half squat: 10
-CAT: 10
-Bicep: 10

[blackbelt]

Thursday, January 22, 2009

Today’s log:

-Meditation: 10 minutes

-Quiet time: Time not notated

Workout:

-Knuckle push ups: 20

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

-Standing toe touch stretches: 3 @ 20 ct each
-Side stretch kick: 20 each leg
-Front stretch kick: 10 each leg
-Front snap kicks (slow): 10 each leg
-Modified side snap kicks (slow): 10 each leg

DVR’s:
Tiger Moves: Done with light tension, one direction at a time
-Full range pectoral contraction: 20
-Shoulder roll: 10
-Wrist twist: 10
-High reach: 10
-One arm chin-up: 10
-Abdominal contraction: 10
-Half squat: 10
-CAT: 10 (moderate tension)
-Bicep: 10 (moderate tension)

[blackbelt]

Friday, January 23, 2009

Today’s log:

-Meditation: 10 minutes

-Quiet time: Time not notated

Workout:

-Knuckle push ups: 20

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

DVR’s:
Tiger Moves: Done with light tension, one direction at a time
-Full range pectoral contraction: 20
-Shoulder roll: 10
-Wrist twist: 10
-High reach: 10
-One arm chin-up: 10
-Abdominal contraction: 10
-Half squat: 10
-CAT: 10 (moderate tension)
-Bicep: 10 (moderate tension)

[blackbelt]

Sunday, January 25, 2008

Workout:

The Trinity:
-Panther stretch push ups: 50
-Squats w/o arm tension: 30
-Bridge (on top of head, not forehead yet): 1 minute

-Atlas sit ups: 10
-Crunches: 20

-Standing toe touch stretches, with tension on way down: 5

DSR/ISO’s:
-Chest high push: 10 reps, 1 ISO
-“Punch”: 5 reps, 1 ISO
-Rotator cuff outward rotation: 5 reps, 1 ISO
-MILO: 5 reps, 1 ISO
-Lion Flex I (Triceps): 5 reps, 1 ISO
-Gorilla Flex IV (Bicep): 5 reps, 1 ISO

[blackbelt]

Monday, January 26, 2009

-Quiet time: Time not notated

Workout:
The Trinity:
-Panther stretch push ups: 50
-Squats w/o arm tension: 50
-Bridge (on top of head, not forehead yet): 1 minute

-Atlas sit ups: 10
-Crunches: 20

-Standing toe touch stretches, with tension on way down: 5

DSR/ISO’s:
-Chest high push: 10 reps, 1 ISO
-“Punch”: 5 reps, 1 ISO
-Rotator cuff outward rotation: 5 reps, 1 ISO
-MILO: 5 reps, 1 ISO
-Lion Flex I (Triceps): 5 reps, 1 ISO
-Gorilla Flex IV (Bicep): 5 reps, 1 ISO

[blackbelt]

Tuesday, January 27, 2009

-Quiet time: Time not notated

Workout:
The Trinity:
-Panther stretch push ups: 50
-Squats w/o arm tension: 50
-Bridge (on top of head, not quite forehead yet): 1 minute

-Atlas sit ups: 10
-Crunches: 20

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

-Side stretch kicks: 20
-Front stretch kicks: 10

-MILO: 10 DSR reps, 1 ISO hold

[blackbelt]

Wednesday, January 28, 2009

-Quiet time: Time not notated

Workout:

-Liederman push ups: 40

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

-Side stretch kicks: 20
-Front stretch kicks: 10

-Jab, middle punch: 10 each side
-Front snap kick: 10 each side
-Side snap kick: 10 each side

-Butterfly/groin stretch: 2 holds for 20 ct
-Sitting side splits: 1 hold for 20 ct
-Sitting toe touch stretch: 1 hold for 20 ct

-MILO: 10 DSR reps, 1 ISO hold

[blackbelt]

Thursday, January 29, 2009

-Meditation: 10 minutes (times 3)
-Quiet time: Time not notated

Workout:

-Liederman push ups: 40

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

-Side stretch kicks: 20
-Front stretch kicks: 10

I didn’t do much of a workout today because I was/am BEAT. My wife and I stayed up too late watching the DVD of Fireproof, which was a darn good movie.

[blackbelt]

Ohhhhh, it has not been going so well.

I'm definitely back into a good routine of working out every day. However, I'm still trying to "tweak" my workout so that I "feel good" afterwards. I keep finding that most often happens when I do my martial arts workout. However, with the current state of my basement/workout area, I don't really have the room to do my forms.

Sooooo, I'm not doing as well as I had hoped. But, I'm NOT giving up :)

[blackbelt]

Friday, January 30, 2009

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

Workout:

-Liederman push ups: 40

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

-Side stretch kicks: 20
-Front stretch kicks: 10

-Jabs: 20 each side
-Reverse punches: 20 each side

-MILO: 5 DSR reps at moderate tension, 5 at high tension, 1 ISO hold