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-   -   Blackbelt's workout log & goals progress for 2018 (http://www.transformetrics.com/forum/showthread.php?t=17501)

blackbelt 08-08-2018 06:32 AM

Wednesday , August 8, 2018

3" Strength Bounce-PC

5 - Pelvic Tilt @ 5 ct-P.C.

5 - Crunch @ 5 ct-P.C.

20 - Windmills-P.C.

20 - Side Stretch Kicks-HKD

2 - You Want To Live Longer (5ct at each position)

40 - MILO/ISO-FMT/DSR

One Leg Balancing

blackbelt 08-09-2018 06:46 AM

Thursday , August 9, 2018

3" Strength Bounce-PC

5 - Pelvic Tilt @ 5 ct-P.C.

5 - Crunch @ 5 ct-P.C.

10 - Atlas I Push-ups-P.C.

20 - Windmills-P.C.

20 - Side Stretch Kicks-HKD

2 - You Want To Live Longer (5ct at each position)

20 - MILO/ISO-FMT/DSR (slower)

blackbelt 08-10-2018 06:34 AM

Friday , August 10, 2018

No workout today. I woke up getting wiped out.

blackbelt 08-13-2018 08:04 AM

Monday, August 13, 2018

3" Strength Bounce-PC

5 - Pelvic Tilt @ 5 ct-P.C.

5 - Crunch @ 5 ct-P.C.

10 - Atlas I Push-ups-P.C.

20 - Windmills-P.C.

40 - Side Stretch Kicks-HKD

2 - You Want To Live Longer (5ct at each position)

20 - MILO/ISO-FMT/DSR (slower)

blackbelt 08-14-2018 06:26 AM

Tuesday , August 14, 2018

3" Strength Bounce-PC

5 - Pelvic Tilt @ 5 ct-P.C.

5 - Crunch @ 5 ct-P.C.

10 - Atlas I Push-ups-P.C.

20 - Windmills-P.C.

40 - Side Stretch Kicks-HKD

2 - You Want To Live Longer (5ct at each position)

20 - MILO/ISO-FMT/DSR (slower)

blackbelt 08-15-2018 07:10 AM

Wednesday, August 15, 2018

3" Strength Bounce-PC

5 - Pelvic Tilt @ 5 ct-P.C.

5 - Crunch @ 5 ct-P.C.

10 - Atlas I Push-ups-P.C.

20 - Windmills-P.C.

40 - Side Stretch Kicks-HKD

2 - You Want To Live Longer (5ct at each position)
H
20 - MILO/ISO-FMT/DSR (slower)

blackbelt 08-16-2018 06:27 AM

Thursday , August 16, 2018

3" Strength Bounce-PC

20 - Windmills-P.C.

40 - Side Stretch Kicks-HKD

40 - Reverse Punches-HKD

40 - Jabs-HKD

2 - You Want To Live Longer (5ct at each position)

20 - MILO/ISO-FMT/DSR (slower)

After my annual checkup the other day, I'm feeling I should do more higher rep work i.e. Hap Ki Do drills.

blackbelt 08-17-2018 06:13 AM

Friday , August 17, 2018

No workout today.

Again, I woke up feeling wiped out, and I have to do some data validating before a meeting today. So, I wanted to get into work early.

The thought occurred to me that insufficient water intake could be a factor in my energy levels this week.

blackbelt 08-20-2018 12:33 PM

Monday , August 20, 2018

No workout today.

It was a long weekend with much running around and not a lot of "rest".

I'm sure the stress/frustration of not having correct information in the new system is a factor.

blackbelt 08-21-2018 06:33 AM

Tuesday , August 21, 2018

Synergetics Rainbows/DSR's:

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

10 - Chest DSR-FMT
10 - Cross Body Row-FMT
10 - Tricep DSR-FMT
10 - Bicep DSR-FMT

40 - Side Stretch Kicks-HKD

3" Strength Bounce-PC

One Leg Balancing

2 - You Want To Live Longer (5ct at each position)

blackbelt 08-22-2018 07:10 AM

Wednesday , August 22, 2018

Synergetics Rainbows/DSR's:

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

10 - Chest DSR-FMT
10 - Cross Body Row-FMT
10 - Tricep DSR-FMT
10 - Bicep DSR-FMT

40 - Side Stretch Kicks-HKD

3" Strength Bounce-PC

One Leg Balancing

2 - You Want To Live Longer (5ct at each position)

blackbelt 08-23-2018 06:44 AM

Thursday , August 23, 2018

Synergetics Rainbows/DSR's:

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

10 - Chest DSR-FMT
10 - Cross Body Row-FMT
10 - Tricep DSR-FMT
10 - Bicep DSR-FMT

40 - Reverse Punch-HKD
40 - Side Stretch Kicks-HKD

3" Strength Bounce-PC

One Leg Balancing

2 - You Want To Live Longer (5ct at each position)

blackbelt 08-24-2018 06:56 AM

Friday , August 24, 2018

Synergetics Rainbows/DSR's:

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

10 - Chest DSR-FMT
10 - Cross Body Row-FMT
10 - Tricep DSR-FMT
10 - Bicep DSR-FMT

40 - Side Stretch Kicks-HKD

3" Strength Bounce-PC

One Leg Balancing

2 - You Want To Live Longer (5ct at each position)

blackbelt 08-27-2018 06:32 AM

Monday , August 27, 2018

No workout today.

We had a late night, for to my oldest daughters baptism.

Plus, my legs are still feeling the effects of Dr. Mercola's Nitric Oxide Dump Workout that I did Saturday. I only did the sets of ten. But, I've been slacking more then I care to admit.

blackbelt 08-28-2018 06:38 AM

Tuesday , August 28, 2018

No workout today.

My legs are feeling a LOT better. But, I didn't get to bed as early as in would have liked. So, I still have more catching up on rest/sleep to do.

blackbelt 08-29-2018 07:13 AM

Wednesday , August 29, 2018

Synergetics Rainbows/DSR's:

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

10 - Chest DSR-FMT
10 - Cross Body Row-FMT
10 - Tricep DSR-FMT
10 - Bicep DSR-FMT

40 - Side Stretch Kicks-HKD

One Leg Balancing

2 - You Want To Live Longer (5ct at each position)

blackbelt 08-30-2018 06:16 AM

Thursday , August 30, 2018

Synergetics Rainbows/DSR's:

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

10 - Chest DSR-FMT
10 - Cross Body Row-FMT
10 - Tricep DSR-FMT
10 - Bicep DSR-FMT

40 - Side Stretch Kicks-HKD

2 - You Want To Live Longer (5ct at each position)

blackbelt 08-31-2018 06:18 AM

Friday , August 31, 2018

Synergetics Rainbows/DSR's:

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

10 - Chest DSR-FMT
10 - Cross Body Row-FMT
10 - Tricep DSR-FMT
10 - Bicep DSR-FMT

40 - Side Stretch Kicks-HKD

2 - You Want To Live Longer (5ct at each position)

One Leg Balancing

blackbelt 09-04-2018 06:49 AM

Tuesday, September 4, 2018

Synergetics Rainbows/DSR's:

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

10 - Chest DSR-FMT
10 - Cross Body Row-FMT
10 - Tricep DSR-FMT
10 - Bicep DSR-FMT

16 - Cat Stretches

40 - Side Stretch Kicks-HKD

2 - You Want To Live Longer (5ct at each position)

One Leg Balancing

blackbelt 09-05-2018 06:25 AM

Wednesday, September 5, 2018

Tiger Moves - (all done “fast” one full rep per inhale/exhale with tension in one direction at a time)
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
16 - Cat Stretches

40 - Side Stretch Kicks-HKD

2 - You Want To Live Longer (5ct at each position)

One Leg Balancing

blackbelt 09-06-2018 06:32 AM

Thursday, September 6, 2018

Synergetics Rainbows/DSR's:

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

10 - Chest DSR-FMT
10 - Cross Body Row-FMT
10 - Tricep DSR-FMT
10 - Bicep DSR-FMT

16 - Cat Stretches

40 - Side Stretch Kicks-HKD

2 - You Want To Live Longer (5ct at each position)

One Leg Balancing

blackbelt 09-07-2018 06:23 AM

Friday, September 7, 2018

Tiger Moves - (all done “fast” one full rep per inhale/exhale with tension in one direction at a time)
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
16 - Cat Stretches

40 - Side Stretch Kicks-HKD

2 - You Want To Live Longer (5ct at each position)

One Leg Balancing

blackbelt 09-10-2018 06:22 AM

Monday, September 10, 2018

Synergetics Rainbows/DSR's:

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

10 - Chest DSR-FMT
10 - Cross Body Row-FMT
10 - Tricep DSR-FMT
10 - Bicep DSR-FMT

40 - Side Stretch Kicks-HKD

2 - You Want To Live Longer (5ct at each position)

One Leg Balancing

blackbelt 09-11-2018 06:22 AM

Tuesday, September 11, 2018

40 - Side Stretch Kicks-HKD

I had very little motivation and/or energy this morning. But, I wanted to do SOMETHING.

blackbelt 09-12-2018 07:55 AM

Wednesday, September 12, 2018

Tiger Moves - (all done “fast” two full reps per inhale/exhale with tension in both directions)
12 - Full Range Pectoral Contraction (each direction)-FMT
12 - Shoulder Roll (each direction)-FMT
12 - Wrist Twist (each direction)-FMT
12 - High Reach-FMT
12 - One Arm Chin-FMT

40 - Side Stretch Kicks-HKD

2 - You Want To Live Longer (5ct at each position)

One Leg Balancing

blackbelt 09-13-2018 07:52 AM

Thursday, September 13, 2018

Another "blah" morning thanks to work stress.

40 - Side Stretch Kicks-HKD

2 - You Want To Live Longer (5ct at each position)

blackbelt 09-14-2018 06:46 AM

Friday, September 14, 2018

For whatever reason I woke up around 4am and couldn't really get back to sleep. I finally got up at 4:50 and meditated for 10 minutes, which helped me to wake up a bit.

Even in my somewhat foggy state, I remembered to try a workout that keeps coming to mind. Basically, it's modified IPF's, and I went back and forth in the flexed position of various jounts, inhaling in one direction and exhaling in the other for 5 reps. I then did 5 more but with the breathing reversed.

The exercises were:

10 - Chest IPF & Row/Elbow Attack
10 - Rear Shoulder Fly & Chest IPF while reaching further across.
10 - Bicep & Tricep
10 - Quads & Hamstrings
10 - Side Bends
10 - Twists

40 - Side Stretch Kicks-HKD

2 - You Want To Live Longer (5ct at each position)

blackbelt 09-17-2018 06:20 AM

Monday, September 17, 2018

Tiger Moves - (all done with tension in one direction, inhaling for one rep, exhaling for the next. First I did one direction, then the other)
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

40 - Side Stretch Kicks-HKD

2 - You Want To Live Longer (5ct at each position)

One Leg Balancing

blackbelt 09-18-2018 06:51 AM

Tuesday, September 18, 2018

Work was good yesterday. But, I woke up a time or two during the night and felt less energetic this morning.

40 - Side Stretch Kicks-HKD

blackbelt 09-19-2018 06:41 AM

Wednesday, September 19, 2018

Tiger Moves - (all done with tension in one direction, inhaling for one rep, exhaling for the next. First I did one direction, then the other)
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

40 - Side Stretch Kicks-HKD

2 - You Want To Live Longer (5ct at each position)

One Leg Balancing

blackbelt 09-20-2018 08:17 AM

Thursday, September 20, 2018

Yesterday was a looong day. Our water heater is leaking and the girls bus was late.

Follow that are work with a haircut, a quick trip to Menard's for "supplies", a quick bite and picking up the girls from Awana.

40 - Side Stretch Kicks-HKD

blackbelt 09-21-2018 06:41 AM

Friday, September 21, 2018

Another long day. Had to meet the plumber, and found out I had a project due by end of day today. Fortunately, I was able to work on the project from home, while waiting on the plumber. Gotta love technology :)

40 - Side Stretch Kicks-HKD

One Leg Balancing

blackbelt 09-24-2018 06:30 AM

Monday , September 24, 2018

40 - Side Stretch Kicks-HKD

One Leg Balancing

Dr. Mercola's Nitric Oxide Dump Workout:

One set of each exercise.

blackbelt 09-25-2018 03:55 AM

Tuesday, September 25, 2018

40 - Side Stretch Kicks-HKD

One Leg Balancing

Dr. Mercola's Nitric Oxide Dump Workout:

Two sets of each exercise.

blackbelt 09-26-2018 03:54 AM

Wednesday, September 26, 2018

40 - Side Stretch Kicks-HKD

One Leg Balancing

Dr. Mercola's Nitric Oxide Dump Workout:

Two sets of each exercise.

blackbelt 09-27-2018 03:49 AM

Thursday, September 27, 2018

40 - Side Stretch Kicks-HKD

One Leg Balancing

Dr. Mercola's Nitric Oxide Dump Workout:

Three sets of each exercise.

2 - You Want To Live Longer (5ct at each position)

20 - Knee attach with eyes closed-HKD

blackbelt 09-28-2018 03:51 AM

Friday, September 28, 2018

40 - Side Stretch Kicks-HKD

One Leg Balancing

Dr. Mercola's Nitric Oxide Dump Workout:

Three sets of each exercise.

2 - You Want To Live Longer (5ct at each position)

20 - Knee attach with eyes closed-HKD

blackbelt 10-01-2018 03:52 AM

Monday , October 1, 2018

40 - Side Stretch Kicks-HKD

One Leg Balancing

Dr. Mercola's Nitric Oxide Dump Workout:

Four sets of each exercise.

2 - You Want To Live Longer (5ct at each position)

blackbelt 10-02-2018 03:55 AM

Tuesday , October 2, 2018

40 - Side Stretch Kicks-HKD

One Leg Balancing

2 - You Want To Live Longer (5ct at each position)

10-Lower Body Challenge (1/2 sets)

25 - Jumping Jacks
20 - Squats
10 - Lunges (per side)
20 sec - Middle Stance
8 - One-Leg Dead Lift (per side)
25 - Crunches
20 - Sumo Squats
10 - Stepping Outs (per side)
10 - Bridge/Hip Lifts
10 - Inner-Thigh Leg Raises (per side)

blackbelt 10-03-2018 03:58 AM

Wednesday , October 3, 2018

40 - Side Stretch Kicks-HKD

One Leg Balancing

2 - You Want To Live Longer (5ct at each position)

10-Lower Body Challenge (1/2 sets)

30 - High Knees
10 - Squats
15 - Lunges (each side)
20 - Mountain Climbers
50 - Ice Skaters
20 - Vertical Leg Crunches
15 - Squats
25 - Side Leg Lifts (each side)
20 - Glute Kick Backs (each side)
24 - Side Leg Circles (each side)


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