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blackbelt 01-07-2018 01:34 PM

Blackbelt's workout log & goals progress for 2018
 
I rarely make "New Year's resolutions". But, this year I have some very specific goals in mind for myself. So, I decided to post them on this thread in attempt to keep myself more accountable.

Most, if not all, of these are related to some extent.

6th Dan - The next testing is in June, before an international tournament in LA in July. (This is not just about the rank. I want/need to bring my skills and knowledge back up to an appropriate level due to societal challenges.)
Get back into shape
Loss weight /size
Read more
Less TV

blackbelt 01-08-2018 07:07 AM

Monday, January 8, 2018

3" Strength Bounce-PC

10 - Atlas Sit Ups-P.C.
10 - Atlas 1/2 Sit Ups-P.C.
10 - 1/2 Atlas Leg Raise (75% Back)-P.C.

10 - Military Push-ups (1 reps/inh-exh)-P.C.
10 - Tiger Bend Squats (1 rep/inh-exh)-P.C.

2 - Side Plank (on Core master) @ 10 ct.-P.C.

20 - Front Stretch Kicks-HKD
20 - Side Stretch Kicks-HKD

40 - Jab (on speed bag)-HKD

5 - Chopping Wood Push-DSR
1 - Chest CIC (5,6,22)-FMT
5 - Chopping Wood Pull-DSR
1 - Reverse Fly CIC (5,6,22)-FMT

16:24

blackbelt 01-09-2018 04:56 AM

Tuesday, January 9, 2018

3" Strength Bounce-PC

10 - Atlas Sit Ups-P.C.
10 - Atlas 1/2 Sit Ups-P.C.
10 - 1/2 Atlas Leg Raise (75% Back)-P.C.

10 - Military Push-ups (1 reps/inh-exh)-P.C.
10 - Tiger Bend Squats (1 rep/inh-exh)-P.C.

2 - Side Plank (on Core master) @ 10 ct.-P.C.

20 - Front Stretch Kicks-HKD
20 - Side Stretch Kicks-HKD

40 - Jab (on speed bag)-HKD

5 - Chopping Wood Push-DSR
1 - Chest CIC (5,6,22)-FMT
5 - Chopping Wood Pull-DSR
1 - Reverse Fly CIC (5,6,22)-FMT

15:50

blackbelt 01-10-2018 04:59 AM

Wednesday, January 10, 2018

3" Strength Bounce-PC

10 - Atlas Sit Ups-P.C.
10 - Atlas 1/2 Sit Ups-P.C.
10 - 1/2 Atlas Leg Raise (75% Back)-P.C.

10 - Military Push-ups (1 reps/inh-exh)-P.C.
10 - Tiger Bend Squats (1 rep/inh-exh)-P.C.

2 - Side Plank (on Core master) @ 10 ct.-P.C.

20 - Front Stretch Kicks-HKD
20 - Side Stretch Kicks-HKD

40 - Jab (on speed bag)-HKD

5 - Chopping Wood Push-DSR
1 - Chest CIC (5,6,22)-FMT
5 - Chopping Wood Pull-DSR
1 - Reverse Fly CIC (5,6,22)-FMT

13:40

The time is a little off as I almost forgot to do the DSR'S and CIC'S.

blackbelt 01-11-2018 04:56 AM

Thursday, January 11, 2018

3" Strength Bounce-PC

10 - Atlas Sit Ups-P.C.
10 - Atlas 1/2 Sit Ups-P.C.
10 - 1/2 Atlas Leg Raise (75% Back)-P.C.

10 - Torso Circles-P.C.
10 - Side Bends-P.C.
10 - Torso Twists-P.C.

10 - Military Push-ups (1 reps/inh-exh)-P.C.
10 - Tiger Bend Squats (1 rep/inh-exh)-P.C.

2 - Side Plank (on Core master) @ 10 ct.-P.C.
1 - Plank (on floor) @ 30 ct.-P.C.

20 - Front Stretch Kicks-HKD
20 - Side Stretch Kicks-HKD

40 - Jab (on speed bag)-HKD

5 - Chopping Wood Push-DSR
1 - Chest CIC (5,6,22)-FMT
5 - Chopping Wood Pull-DSR
1 - Reverse Fly CIC (5,6,22)-FMT

17:02

blackbelt 01-15-2018 10:58 AM

Monday, January 15, 2018

3" Strength Bounce-PC

10 - Atlas Sit Ups-P.C.
10 - Atlas 1/2 Sit Ups-P.C.
10 - 1/2 Atlas Leg Raise (75% Back)-P.C.

20 lbs Steelbell
20 - 360 @ “normal"/fast pace

20 - Military Push-ups (1 rep inh/1 rep exh)-P.C.
10 - Tiger Bend 17 ct-FMT (1 rep inh/1 rep exh)-P.C.


20 - Front Stretch Kicks-HKD
20 - Side Stretch Kicks-HKD
20 - Outward Crescent Kicks-HKD

1 - Chest CIC @ 17 ct-FMT
1 - Reverse Fly CIC @ 17 ct-FMT

14:30

blackbelt 01-16-2018 07:15 AM

Tuesday, January 16, 2018

No workout today. I haven't slept well the past couple of nights. Given that this was auditor week, I thought it best to skip the workout.

blackbelt 01-17-2018 08:16 AM

Wednesday, January 17, 2018

No workout today.

I woke up with a headache (probably tension) and still tired. I'll be VERY glad when audit week is over.

blackbelt 01-18-2018 07:06 AM

Thursday, January 18, 2018

No workout today. I had zero motivation.

However, I did get in a few random Tiger Moves yesterday.

blackbelt 01-19-2018 07:28 AM

Friday, January 19, 2018

No workout today. Still tired and I tried to take care of some weekly banking on the new tablet, with only limited success.

blackbelt 01-22-2018 07:27 AM

Monday, January 22, 2018

3" Strength Bounce-PC

10 - Atlas Sit Ups-P.C.
10 - Atlas 1/2 Sit Ups-P.C.
10 - 1/2 Atlas Leg Raise (75% Back)-P.C.

10 - Full Range Pectoral Contraction (each direction)-FMT
10 - Shoulder Roll (each direction)-FMT
10 - Wrist Twist (each direction)-FMT
10 - High Reach-FMT
10 - One Arm Chin-FMT

12:17

blackbelt 01-23-2018 08:45 AM

Tuesday, January 23, 2018

3" Strength Bounce-PC

10 - Atlas Sit Ups-P.C.
10 - Atlas 1/2 Sit Ups-P.C.
10 - 1/2 Atlas Leg Raise (75% Back)-P.C.

10 - Full Range Pectoral Contraction (inhale=1 rep, exhale=1 rep)-FMT
10 - Shoulder Roll (inhale=1 rep, exhale=1 rep)-FMT
10 - Wrist Twist (inhale=1 rep, exhale=1 rep)-FMT
10 - High Reach (inhale=1 rep, exhale=1 rep)-FMT
10 - One Arm Chin-FMT (inhale=1 rep, exhale=1 rep)-FMT

20 - Side Stretch Kicks-HKD

10:40

blackbelt 01-24-2018 07:42 AM

Wednesday, January 24, 2018

3" Strength Bounce-PC

10 - Atlas Sit Ups-P.C.
10 - Atlas 1/2 Sit Ups-P.C.
10 - 1/2 Atlas Leg Raise (75% Back)-P.C.

10 - Full Range Pectoral Contraction (inhale=1 rep, exhale=1 rep)-FMT
10 - Shoulder Roll (inhale=1 rep, exhale=1 rep)-FMT
10 - Wrist Twist (inhale=1 rep, exhale=1 rep)-FMT
10 - High Reach (inhale=1 rep, exhale=1 rep)-FMT
10 - One Arm Chin-FMT (inhale=1 rep, exhale=1 rep)-FMT

40 - Side Stretch Kicks-HKD

11:04

blackbelt 01-25-2018 05:42 AM

Thursday, January 25, 2018

3" Strength Bounce-PC

10 - Atlas Sit Ups-P.C.
10 - Atlas 1/2 Sit Ups-P.C.
10 - 1/2 Atlas Leg Raise (75% Back)-P.C.

10 - Full Range Pectoral Contraction (inhale=1 rep, exhale=1 rep)-FMT
10 - Shoulder Roll (inhale=1 rep, exhale=1 rep)-FMT
10 - Wrist Twist (inhale=1 rep, exhale=1 rep)-FMT
10 - High Reach (inhale=1 rep, exhale=1 rep)-FMT
10 - One Arm Chin-FMT (inhale=1 rep, exhale=1 rep)-FMT

10 - Bulk Elk Flex I (Chest)-FMT
5 - Chest High Pull-FMT
10 - Shoulder Press-FMT
10 - Cross Body Row-FMT
10 - Lion Flex I (Tricep)-FMT
10 - Gorilla Flex IV (Bicep)-FMT
5 - Rooster (Forearms)-FMT

40 - Side Stretch Kicks-HKD

15:43

blackbelt 01-26-2018 07:33 AM

Friday, January 26, 2018

No workout today. I worked on banking resulting from payday, and updated a computer.

blackbelt 01-29-2018 08:21 AM

Monday, January 29, 2018

2" Strength Bounce-PC

5 - Atlas Sit Ups-P.C.
5 - Atlas 1/2 Sit Ups-P.C.
5 - 1/2 Atlas Leg Raise (75% Back)-P.C.

2 - PYTP 10 Crunch Routine @ 5 Ct.-P.C.

I pulled something in my back. So, I thought I should focus a bit more on my core for a couple of days.

blackbelt 01-30-2018 07:33 AM

Tuesday, January 30, 2018

3" Strength Bounce-PC

5 - Atlas Sit Ups-P.C.
5 - Atlas 1/2 Sit Ups-P.C.
5 - 1/2 Atlas Leg Raise (75% Back)-P.C.

2 - PYTP 10 Crunch Routine @ 5 Ct.-P.C.

5 - Full Range Pectoral Contraction (1 full breathe=1 rep)-FMT
5 - Shoulder Roll (1 full breathe=1 rep)-FMT
5 - Wrist Twist (1 full breathe=1 rep)-FMT
5 - High Reach (1 full breathe=1 rep)-FMT
5 - One Arm Chin (1 full breathe=1 rep)-FMT

I was able to get my back to really crack this morning, and it felt better.

10:31

blackbelt 01-31-2018 07:05 AM

Wednesday, January 31, 2018

3" Strength Bounce-PC

5 - Atlas Sit Ups-P.C.
5 - Atlas 1/2 Sit Ups-P.C.
5 - 1/2 Atlas Leg Raise (75% Back)-P.C.

2 - PYTP 10 Crunch Routine @ 5 Ct.-P.C.

5 - Full Range Pectoral Contraction (1 full breathe=1 rep)-FMT
5 - Shoulder Roll (1 full breathe=1 rep)-FMT
5 - Wrist Twist (1 full breathe=1 rep)-FMT
5 - High Reach (1 full breathe=1 rep)-FMT
5 - One Arm Chin (1 full breathe=1 rep)-FMT

20 - Stepping Out-P.C.

20 - Front Stretch Kicks-HKD
20 - Side Stretch Kicks-HKD

5 - Butterfly Stretch-HKD

14:48

blackbelt 02-01-2018 07:08 AM

Thursday, February 1, 2018

3" Strength Bounce-PC

5 - Atlas Sit Ups-P.C.
5 - Atlas 1/2 Sit Ups-P.C.
5 - 1/2 Atlas Leg Raise (75% Back)-P.C.

2 - PYTP 10 Crunch Routine @ 5 Ct.-P.C.

5 - Full Range Pectoral Contraction (1 full breathe=1 rep)-FMT
5 - Shoulder Roll (1 full breathe=1 rep)-FMT
5 - Wrist Twist (1 full breathe=1 rep)-FMT
5 - High Reach (1 full breathe=1 rep)-FMT
5 - One Arm Chin (1 full breathe=1 rep)-FMT

20 - Stepping Out-P.C.

20 - Front Stretch Kicks-HKD
20 - Side Stretch Kicks-HKD

5 - Butterfly Stretch @ 5 ct-HKD

15:37

blackbelt 02-02-2018 08:30 AM

Friday, February 2, 2018

3" Strength Bounce-PC

5 - Atlas Sit Ups-P.C.
5 - Atlas 1/2 Sit Ups-P.C.
5 - 1/2 Atlas Leg Raise (75% Back)-P.C.

2 - PYTP 10 Crunch Routine @ 5 Ct.-P.C.

5 - Full Range Pectoral Contraction (1 full breathe=1 rep)-FMT
5 - Shoulder Roll (1 full breathe=1 rep)-FMT
5 - Wrist Twist (1 full breathe=1 rep)-FMT
5 - High Reach (1 full breathe=1 rep)-FMT
5 - One Arm Chin (1 full breathe=1 rep)-FMT

20 - Stepping Out-P.C.

20 - Front Stretch Kicks-HKD
20 - Side Stretch Kicks-HKD

5 - Butterfly Stretch @ 5 ct-HKD

15:07

blackbelt 02-05-2018 07:42 AM

Monday, February 5, 2018

No workout today. We went out of town to celebrate our oldest's 10th birthday and got home late. I/we definitely need to catch on some sleep/rest.

blackbelt 02-06-2018 07:32 AM

Tuesday, February 6, 2018

No workout today. I didn't get to bed earlier, as I would have liked. With, this week's schedule, I need to conserve energy when I can.

blackbelt 02-07-2018 07:37 AM

Wednesday, February 7, 2018

3" Strength Bounce-PC

5 - Atlas Sit Ups-P.C.
5 - Atlas 1/2 Sit Ups-P.C.
5 - 1/2 Atlas Leg Raise (75% Back)-P.C.

2 - PYTP 10 Crunch Routine @ 5 Ct.-P.C.

5 - Full Range Pectoral Contraction (1 full breathe=1 rep)-FMT
5 - Shoulder Roll (1 full breathe=1 rep)-FMT
5 - Wrist Twist (1 full breathe=1 rep)-FMT
5 - High Reach (1 full breathe=1 rep)-FMT
5 - One Arm Chin (1 full breathe=1 rep)-FMT

20 - Stepping Out-P.C.

20 - Front Stretch Kicks-HKD
20 - Side Stretch Kicks-HKD

40 - Weight shifts with Coastal Breathing-P.C.

15:09

blackbelt 02-08-2018 08:28 AM

Thursday, February 8, 2018

Today's "workout" was clearing the driveway. That makes twice in three days, and there's a good chance it will need to be done tomorrow, if not tonight.

blackbelt 02-09-2018 07:42 AM

Friday, February 9, 2018

Today's "workout" was clearing the driveway.

blackbelt 02-12-2018 07:24 AM

Monday, February 12, 2018

3" Strength Bounce-PC

5 - Atlas Sit Ups-P.C.
5 - Atlas 1/2 Sit Ups-P.C.
5 - 1/2 Atlas Leg Raise (75% Back)-P.C.

20 - Stepping Out-P.C.

20 - Front Stretch Kicks-HKD
20 - Side Stretch Kicks-HKD

40 - Weight shifts with Coastal Breathing-P.C.

9:41

blackbelt 02-13-2018 07:03 AM

Tuesday, February 13, 2018

3" Strength Bounce-PC

5 - Atlas Sit Ups-P.C.
5 - Atlas 1/2 Sit Ups-P.C.
5 - 1/2 Atlas Leg Raise (75% Back)-P.C.

10 - Atlas Balance Squat-PC
20 - Stepping Out-P.C.

20 - Front Stretch Kicks-HKD
20 - Side Stretch Kicks-HKD

20 - Weight shifts with Coastal Breathing-P.C.

5 - Full Range Pectoral Contraction (1 full breathe=1 rep)-FMT
5 - Shoulder Roll (1 full breathe=1 rep)-FMT
5 - Wrist Twist (1 full breathe=1 rep)-FMT
5 - High Reach (1 full breathe=1 rep)-FMT
5 - One Arm Chin (1 full breathe=1 rep)-FMT

12:05

blackbelt 02-14-2018 07:24 AM

Wednesday, February 14, 2018

No workout today. I must've pulled something Monday, because I've had soreness in my upper leg and hip. So, I thought a day off would be a good idea. Plus, I was beat from a long day at work, followed by a meeting at the Hap Ki Do school. So, I took some extra meditation time to both rest and mull over the opportunity with my former employer.

blackbelt 02-15-2018 10:25 AM

Thursday, February 15, 2018

No workout today.

For some reason, I've been tired. I think it's a combination of things going on at work, and being a little stressed thinking about this new opportunity.

Regardless, at least my leg/hip soreness is gone. Hopefully, I can get back at it tomorrow.

blackbelt 02-16-2018 07:16 AM

Friday, February 16, 2018

No workout today.

I woke up wiped out still. But, on the good side, a meeting with a potential employer went well last night.

blackbelt 02-19-2018 07:38 AM

Monday, February 19, 2018

My back still isn't right. So, I decided that a good stretch routine was on order.

5 - Atlas Sit Ups-P.C.
5 - Atlas 1/2 Sit Ups-P.C.
5 - 1/2 Atlas Leg Raise (75% Back)-P.C.

5 - Lieing Hamstring Stretch @ 5 ct
5 - Knee to Chest Single Stretch @ 5 ct
5 - Knee to Chest Double Stretch @ 5 ct
5 - CAT Stretches @ 5 ct
5 - Superman Flex @ 5 ct
5 - Infant Pose @ 5 ct

blackbelt 02-20-2018 07:14 AM

Tuesday, February 20, 2018

Still working on my back, and trying to catch a cold to boot.

5 - Atlas Sit Ups-P.C.
5 - Atlas 1/2 Sit Ups-P.C.
5 - 1/2 Atlas Leg Raise (75% Back)-P.C.

5 - Lieing Hamstring Stretch @ 5 ct
5 - Knee to Chest Single Stretch @ 5 ct
5 - Knee to Chest Double Stretch @ 5 ct
5 - CAT Stretches @ 5 ct
5 - Superman Flex @ 5 ct
5 - Infant Pose @ 5 ct

8:49

blackbelt 02-21-2018 07:13 AM

Wednesday, February 21, 2018

Still working on my back, and trying NOT to catch a cold to boot.

5 - Atlas Sit Ups-P.C.
5 - Atlas 1/2 Sit Ups-P.C.
5 - 1/2 Atlas Leg Raise (75% Back)-P.C.

5 - Lieing Hamstring Stretch @ 5 ct
5 - Knee to Chest Single Stretch @ 5 ct
5 - Knee to Chest Double Stretch @ 5 ct
5 - CAT Stretches @ 5 ct
5 - Superman Flex @ 5 ct
5 - Infant Pose @ 5 ct

8:41

blackbelt 02-22-2018 05:11 AM

Thursday, February 22, 2018

Still working on my back, and trying not to catch a cold.

5 - Atlas Sit Ups-P.C.
5 - Atlas 1/2 Sit Ups-P.C.
5 - 1/2 Atlas Leg Raise (75% Back)-P.C.

5 - Mod Hurdler's Stretch @ 5 ct
5 - Lieing Hamstring Stretch @ 5 ct
5 - Knee to Chest Single Stretch @ 5 ct
5 - Knee to Chest Double Stretch @ 5 ct
5 - CAT Stretches @ 5 ct
5 - Superman Flex @ 5 ct
5 - Infant Pose @ 5 ct

10 - Windmills
10 - Trunk Rotations

10:34

blackbelt 02-23-2018 07:15 AM

Friday, February 23, 2018

No workout today. I worked on payroll transactions.

blackbelt 02-26-2018 07:11 AM

Monday, February 26, 2018

No workout today. I'm a bit stressed about the job opportunity, and didn't sleep well either.

blackbelt 02-27-2018 05:16 AM

Tuesday, February 27, 2018

No workout today.

I didn't sleep well, likely due to the anticipation of giving notice today.

blackbelt 02-28-2018 05:15 AM

Wednesday, February 28, 2018

3" Strength Bounce-PC

Synergetics Rainbows/DSR's:

5 - Chest High Push
5 - Chest High Pull
5 - Low Push
5 - Low Pull
5 - Overhead Push
5 - Overhead Pull
5 - Behind Back Push
5 - Behind Back Pull
5 - Rooster

10 - Chest-DSR
10 - Cross Body Row-DSR
10 - Triceps-DSR
10 - Bicep-DSR
5 - Rotator Cuff Twist-DSR

8:48

blackbelt 03-01-2018 05:10 AM

Thursday, March 1, 2018

3" Strength Bounce-PC

5 - Atlas Sit Ups-P.C.
5 - Atlas 1/2 Sit Ups-P.C.
5 - 1/2 Atlas Leg Raise (75% Back)-P.C.

Synergetics Rainbows/DSR's:

5 - Chest High Push
5 - Chest High Pull
5 - Low Push
5 - Low Pull
5 - Overhead Push
5 - Overhead Pull
5 - Behind Back Push
5 - Behind Back Pull
5 - Rooster

10 - Chest-DSR
10 - Cross Body Row-DSR
10 - Triceps-DSR
10 - Bicep-DSR

9:34

blackbelt 03-02-2018 07:14 AM

Friday, March 2, 2018

No workout today.


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