training log 2010-12-23,24

Forgot to log them last night.
Pullups for 12-23
3, 3, 2, 1

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pull ups for today
4, 3, 2, 1

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Not feeling good, so probably going to skip the run until tomorrow.

push ups later.

played around with the suspension trainer a little tonight, but just feeling ugh over all.

Training Log 2010-12-22

Day 2 of couch to 5k.
28 minutes 30 seconds
341 calories. Felt better than Monday.

Sucky thing, the GPS didn't work so no idea how far I went.

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Fighter Pullup
3, 2, 2, 2, 1. Lost count did an extra set of 2.

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Push-ups.

10, 12, 8, 8, 15 (53)

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Not going to be doing the ETK this week after all. Haven't been able to fit it in time wise. Maybe after the first of the year, when I finish studying for a cert.

training log 2010/12/21

Didn't get to ETK last night, something else came up.

Pavel's Fighter Pullup Challenge
Max Rep 3 day 2
3, 2, 2, 1 (7 pullups, with my thickest band)
Calorie count: ?? probably 19 like yesterday.

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Tonight's plan:
ETK week1 day 1

Training Log 2010/12/20

Ok, this is going to get updated several times today:

Morning run (couch to 5k)
Day 1: 1.87 miles in 28 minutes 30 seconds (roughly 15 minutes 15 seconds per mile).
mix of walking 5 minute (warm up), eight 1 minute runs / logs, and 90 seconds rest between, with 5 minute cool down.

Calorie count: 375

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Pavel's Fighter Pullup Challenge
Max Rep 3 day 1
3, 2, 2, 1 (7 pullups, with my thickest band)
Calorie count: 19

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100 pushup challenge week 1, day 1.
set count, 10, 12, 7, 7, 10 (46 total, but at a much slower pace than usual).
Calorie Count: 60

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Still to go:

ETK week 1, day 1.

Wow

So I did pull-ups last night. Same as Monday. I was sore when I got up today. Lats were very sore.

Did tonight's when I got home from work. 3-2-2-1.

I've already seen an improvement. Usually, I could only get my chin over the bar on the first one. Nose over on the rest. I was looking down on the bar each time tonight.

I know I'm going to be sore again tomorrow, but I'm happy.

that was nice

So I'm struggling with pull-ups still. Jennifer has the same problem. She's pointed me to Pavel's pull-up program. I'm doing the 3 Rep Max program, with a band.

3, 2, 1, 1. It wasn't that bad. I'm looking forward to tomorrow's workout. Hoping in 12 days to either go back down a band size, or not have them to use at all.

I guess we'll see.

Holy Wow

4 workouts today.

As I said, I've restarted all programs at week 1.

day 1 push up challenge. was rushed. I did bad, but passed the required.
10
12
7
7
10
The last 3 sets were in under a minute, instead of a minute rest between each.

ETK: 5 rounds warm up. 7 sets of swings.

Returned to Yoga tonight. Jogged to it, and from it. It was great, we tore though hard, and did some advanced stuff.

Something New:
Band Assisted pull-ups. I was going to do 5 sets of 3 reps, but messed up my count and did 6 sets. with 1 min rest between them.

ETK was hard. I'll say that. Back has been sore since I got up, yoga and the pumps helped to remind me of that fact. I did ETK last tonight, which I think is part of the reason I found it so hard to do.

Over all, I feel accomplished, and good.

Order of workouts:
push ups
pull ups
Yoga
ETK

20 mins between push and pull
30 mins between pull and yoga
2 hours between yoga and ETK.

Tomorrow... Tang Soo Do. and I'm lighter. I could fit into a size 5 uniform, but won't wear it just yet.

Morning workout

Slept about 5 hours. Went to bed at 12:30, but it took a bit to fall asleep. So I'm thinking about 1am before I was out. Got up at 6am on the dot. Little surprised, I felt awake when I got up. Dreams were a little strange though.

Monday Morning Weight in: 239.0. lbs

The scale does weight in half pound, and rounds up, maybe I'll get a new better scale some day.

Workout, due to time or else I would have added ETK, was 100 push-up challenge. Week 1, day 1. 60 seconds rest. I can still do between 25 and 35.
10
12
7
7
21

Then I found out that I did 47, I did 3 more to round out 60.

Have to figure out when to get ETK week 1, day 1 mixed in. I'll try between when I get home and before Yoga. Haven't' been to that for 3 weeks.

And I got up at 6am, so I could get my brother to the hospital this morning. Should be his last x-ray for his knee.

Life lately

Kettlebell:
So I haven't been to a kettlebell class for the last 2 weeks. Mostly because of bad timing. 2 weeks ago, I made it to class late, wasn't going to change and play catch up since they were mostly done with their warm up. Last week I didn't get out of work on time. 10 hour shift. Wasn't supposed to be but bad things happened and it took a while to get out of here.

I've played around with some on my own but nothing serious. I did some swings last night focusing on my hip snap and tightening the glutes... Man did that hurt. But in a good way. it was only 20 swings, @ 24kg but man. MAN. I might try it tonight (after I get back from the funeral home) with 32kg.

Martial Arts:
I haven't made it to the Saturday classes, I've been getting up to late to go. Usually waking up half way through the class. Otherwise nothing major going on in class. One of our Masters passed away over on Sunday. He hasn't been to our school in a long time.

The only other thing Martial Arts wise, we did free fighting again last night. I was all over the tall guy, faced him twice, and the fast guy, faced him once. T has gotten a little better at control. I only have one bruise in my arm. Not even sure it's from him though. Could be from J. I was blocking and countering as fast as T could throw things. He also got my foot stomps. I'll step on a person's foot to hold them there, while I pound. I've never been able to do that with him before.

J kept running all over the place, and having to stop to catch his breath. He's got a better body shape than I do, but I guess I'm actually in better shape than he is. Second fight, less than a minute in, he was soaked in sweat, backed off, doubled over and saying no more.

Oh, and when I give out punishments now, we do burpees not push ups. Next will be full body attacks (deck squat to a push up to a squat to a jump). Some people enjoy doing push ups, and don't care if that's the "punishment". So I made it harder.

Death:
A guy who was a black belt when I was a kid, and a master when I went back to MA as an adult, passed away over the weekend. He was pretty young, 53 years old. He got melanoma and it wasn't caught until it was already in stage 4. Meaning it was into his internal organs. Treatment didn't go to well, and he's been at home in a hospice environment for the last few weeks. He was a 6th Dan, but probably should have been 7th (Grand Master), my master (who is older and been a DAN as long if not longer (5th dan)) said he's going to refer to Master Burns as a Grand Master.

Back in 2002, the city closed my school for the summer. We train out of the community center, and they didn't think there was enough people to justify having summer classes. So I went and trained under Grand Master Drouillard. Master Burns would pretty much run the class. The grand master would turn it over to him to run.

I'm going to the viewing tonight, and the funeral tomorrow. Even though I knew who he was, and trained under him at one point, I still feel like an impostor for going. I doubt he'd have known or remembered me, if he was healthy.

Other things:
Been working on pull ups and push ups. I can do 4 assisted pull ups with a Super Band, the 1 and 3/4 inch one. Did 5 sets of 10 pushups last night.

Captain's feathers have grown back pretty well, from his accident. Took him to get his claws trimmed over the weekend. That was fun.

Haven't been to yoga for 2 weeks now either. Yoga Mondays, kettlebell class Fridays.

Work is work.

stiff and sore

So I'm going to try and make Sandy Sommer's class in Delaware in June. I know I'm not in shape for it right now, last night proved it.

So to get into shape, here is the current workout plan. Hopefully I can stick to it for the next 8 weeks. For the next 4 weeks this is how it should look.

Monday: ETK, 100 push-ups, Yoga
Tuesday: ETK, Martial Arts
Wednesday: 100 push-ups, Self Defense
Thursday: ETK, Martial Arts
Friday: ETK, 100 push-ups
Saturday: Martial Arts, pull ups
Sunday: rest, or play around.

Sprinkled in the mix will be Sit ups, squats and pull-ups.

The ETK, is the Art of Strength Enter the Kettlebell workbook.

Yesterday:
36 push-ups in 45 seconds and 31 situps in 60 seconds, was looking at the MCOLES Physical requirements, because they were talking about using the MCOLES test for the black belt test. The current red belt testing requirements, the three ranks below black belt, are harder, minus the run.

Yoga was a "light night" 2 new people. Not that light means easy, just not power yoga.

ETK: 24kg kettlebell for swings, 16kg for Halos. My back was hurting from the Yoga and sit ups, after I got done, it was stiff but pain free. Still stiff.

5 rounds in the 10 minute warm up; wall squats x10, halo @ 16kg x10, pumps x10.
7 rounds in 12 minutes of 20 x swings and 1 minute active rest.

It was hard. But I owned it. I'll do the Turkish getups before Martial arts tonight.

And all this so I can be in shape in June, for the class, and my next martial arts test. I don't want to be me right now. Not even sure if I'm going to make the class in June, but looking like I will.

7-days

Last Monday was yoga. It was hard. I couldn't keep up. My feet hurt. It was my first day back after 2 weeks off. I don't do Yoga on Mondays. I use some stances for stretching later, but not focused on the breathing or caring when I do the stretch.

Tuesday Martial Arts. It was good. However, during free fighting, I caught a back fist in the jaw. He throws them all the time, and almost never connects. It wasn't even hard, but he hit the sweet spot. Right between the bottom of the jaw and the ear. Where the jaw bends up to connect to the skull. When he hit, I saw stars, and both ears started to ring. Then I got really really dizy. Ended up sitting out the rest of the class. The jaw is still a little tender to the touch but not much.

Wednesday's Self Defense class went much better. The ladies class had yet another new member. I taught her how to do the basics. Hopefully she'll come back. The second class was back to full strength. They learned one step fighting. The first 3. We'll do more of that this week.

Thursday was martial arts test night. 2 people tested. I was not in that group. The third Dan said to make them hurt when I was told to do the warm up my the master. We did lots of body weight drills. Then we did lots of kicks. Lots and lots of kicks. 2 minute drill on the B.O.B. Then we practiced some other kicks.

Friday I did some pull ups.

Saturday, lots of basic motions, then the rest of the class was all about the Bo Staff. I was told I'll probably be expected to train around July. Which is a problem. I need to get in better shape first. I said I won't take my next test until I can fit in a size 5 uniform. That means at least 20 lbs, in 16 weeks. And I'm hoping my numbers are right. I don't want test in a uniform without patches, and I don't want to cut the patches off my size 5s.

Sunday, more pull ups and some extra body weight drills.

Tonight, Yoga mixed with Palaties. I feel more worked out tonight than I did last week, even though last week was harder. That was on top of going up and down the 12 flights of stairs when I took my brother to the hospital today. I noticed it when I tried to go up to the "Adult" section at the library. I started climbing the second set of stairs, after the first landing (only 2 floors) and my legs started screaming and I was wondering why I was on the steps.

I also tried to do some burpees today at work. Saw a better way to do them, but when I kicked back, that toe I was talking about above... it hurt when it hit the ground.

TWO

I've been fighting 1 for the last few weeks. I can do it, but not cross 2.

Today, 1 unassisted was to the chest. 2 was chin over the bar.

I'm getting better at pull ups. WOOT!!!

figures this would happen after I ordered more bands

weekend

Did some band pull ups over the weekend. One set had 6 in them, yesterday's sets were all 3, most of Saturday's sets were all 5.

Did one pull up from a dead hang, chin over the bar. then got up to my eyes with the repeat.

Like usual I don't feel motivated. tonight I have to try to get push ups, ETK and yoga.

I'm a lazy git.

Met with the Event person today. she was nice. I submitted a proposal for the self defense classes. Don't know if I like the way they pay, or the amount I'm asking. I have a feeling either way I'm going to end up on the short end of the deal. I might actually call and ask a tax professional or lawyer about the way they pay. The "it's tax free" bothers me. Its not pay as such, as it is a credit on my rent.

did some grease the groove pull ups tonight. Sets of 5 with the band. I've lost ground without the band. Can't get back to one yet. Back to nose barely clears. Can clear it from a standing position, shorter Range of Motion.

Just did the pull ups for the 100 pull program. Week 1 day 2. Did 60 seconds rest instead of 90 like they say.

Did:
10
12
8
8
16 (they said at least 12).

My shoulders burn now.

Haven't Done ETK since I messed up my ankle. :-(
Like I said, I'm lazy.

Don't think that will work for building up the pull ups

Tried the week 1 day 1 column 1, push up, for pull ups.

2
2
2
2
5

Don't think it's going to work... I need to go file my calluses now too.

And I'm tired

my hands hate me

I've done 2 sets of 5 today. That's more than I could do in a row than when I started Wednesday. I've been doing sets of X whenever through out the day, and I've made some quick and impressive gains. But my hands are sore today. Really really bad. Even grabbing the bar, with no weight on them hurts.

I hate not working out today, but I don't think I'm being given a choice. I'll have to listen to my body. Normally I just ignore the pain and try to push through, but that's not happening today.

42

No this time it is not the answer to what is 6x8. Also known as the ultimate answer to life, the universe and everything. If you don't get the joke, read a book.

It is the number of pull ups I did tonight. Not counting the 3 dead hang bodyweight only ones I did today. The 42 were gotten by the use of a SuperBand. The 1 3/4 one. I did 10 sets of 4, and then tried to bang out a few more with no rest.

I actually like the break your workout out through the day method, and damn am I sore. As much as I don't want to. I think I will take tomorrow off. So much for doing pull ups everyday for the next few weeks. But my hands need a break, so does other parts, like my lats and my shoulders.

Strange things happen when you approach strangers

Had to go to the store and get some stuff... Odds and ends. You know toothpaste, dental floss, cartridges for my razor, sand paper. One of the things I wanted to do was look at the price of weights. I wanted to get an idea of how much a 35lbs one would cost me. I looked at k-mart and the largest they went to were 25lbs for hex style dumb bells. Since there is a Dunham's sports in the same strip, I drove over there.

Spotted a guy looking at one of those iron gym things. The door way pull up bars, that sit on the door, not get screwed into it. He then walked over to another area, and looked at some other ones. At which point I told the guy I'd sell him mine for 15.00 or so less. It needs epoxy on the rubber to hold it to the bar (The one that goes over the door), but it was in decent shape and still worked. He asked why I didn't use it. I told him the truth. The door jams at my old house were too large, and while it fits at my apartment, I have one of free standing pull up bars in the back. He asked me to show him. So I did. He liked it more. We got to talking about some other stuff. He gave me his business card. He's an Assistant US Attorney. Actually I think I've met this guy before. he looked familiar, and I know I met a US Attorney before in a sports store. He was very appreciative of the help, was going to check some things out that I told him about.

Ran back into him like 15 minutes later in the check out (I bought a yoga matt, because it was on sale and need it for Monday's Yoga classes, they have community ones, but I'd rather have my own). He said thanks again for the help. Told him I'd call him later this week and give him my number and stuff, and to let me know if he wanted to come over and get a decent workout (I'll introduce him to kettlebells and AOS, plus let him try my pull up bar in the front room).

Oh and the cool thing. I did a pull up (only to chin over the bar, not the chest), and did the corn cob thing (sliding side to side on the bar, didn't try to to go backwards. I also know the guy in that video) ALL FROM A DEAD HANG with no band.

Oh yeah, and I'm up to 24 pull ups today (not counting the dead hangs) with the 1 3/4 band in sets of 4.

my shoulders hurt

shoulders in the back. I think it's from all the pull ups yesterday. But today I was able to do 4 in the first set of the day. Hands hurt to. Around my callouses.

Final count

12 sets of 3 pull ups through out the day. that's 36 pull ups. That is the most I've done in one day Ever. Now to see if I can get 40 in one day in, sometime this weekend.