The Chalk Pit.

day one.
push ups. SB, crunch. SB back extension.
Dips ( so close to half body weight!)
pull ups
over head press
mid row.

Day two.
cable side bends
trap bar dead lifts (double body weight and a bit!)
stiff legged dead lift.
single leg calf raises.

Day three.
medicine ball. gym boss. 10/30 x 18 rounds non stop, you can actually see your shoulders grow!
squat and o/h press/throw
wall chest throw
vertical extension
lunge
figure 8
seated twist

day four, Abs. one set of each max reps. 20 – 40.
M.B walk outs
S.B crunch
S.B. 3 point walk out
cable russian twist
cable high/low
leg lifts
parallet leg roller ab pull.

and lots of other work outs as well, as i wright them i must be able to do them! so much fun!

but these are the ones i really like! my ab’s are pretty sore all the time but every week i manage more reps so….

rock on!

dips, pull ups, military press, mid row, lots of kettle bells and boxing (holding Pads) and mobility and stretching and ab work and more that i don’t remember!!!!

might need a day off, been sore all week!

late night in the gym with a few of the boys, when it gets quite i get to lift..

side bends
Trap bar dead lift
stiff legged dead lift
single leg calf work

and i did some shoulder mobility and abs and stretching and stuff… payed to train!….. earlier in the day

double body weight trap bar lift this work out and feeling good. back and shoulders feel great.

my days of squatting might be over…

Garage Ryu due to the weather… Marcus hasn’t miss summer, we haven’t had it yet….

Tabata change around due to space.

4 rounds of

Quad press
backwards lunge
mountain climber
push up arm lift thingy
jump sprawl.

then conditioning, another talk about goals, a introduction to Ricks 5 hit drill and kata to finish

hot and wet…..

hardly any one in the gym so……

crunches and push ups

dips

pull ups

mid rows

military press.

nice…..

So busy!!!!!!

work!

lots of training! fun with abs!

training with the family in the park!

lots of boxing for work! (cool job!)

lots more training!

paid to train! the dream is real!

so much in the last few weeks its hard to remember!

mobility stretching cardio strength body weight lifting hitting being hit and lots of learning….

rock on!

moved house.

started new job. lots of talking….

a interesting discussion about the difference between martial arts and self defense….

squats
trap bar dead lift.

mobility and stretching

busy busy busy!

in the park with Sue and Ben.

the first fine day in what, two weeks?!

discussed and played with the harmonies.

lots of Kata.

grounding and alignment. knees over feet. and foot angle influence on striking angles.

lots of opening and closing, and lots of “Max” type work, trying to get more out of less in Sanchin.

and the discussion about mind set and “mini” workouts during the day to practice what we are doing when we get a free minute or two…

this week…

some lifting
Back extensions and push ups
squat.
side bends with a farmers walk handle (recommended!)
dips
pull ups.

some mobility

some stretching especially after the squat and side bends. (over do it much!)

some hit my self with a dead blow rubber mallet.
(so much fun now that my shins have healed with 2 weeks off dead-lifting!)

a little tact-fit mobility stuff, but not for time or reps, just playing with movement

found a new place to live in Papakura, so lots of cleaning and packing ( Marcus I’m gona have space to set up the “Chalk Pit” again! with room to spear!)

once again no hands on training with any one else….. so just kata and thinking as far as Karate goes.

happy new year!

this week…

some lifting
some mobility
some stretching
some hit my self with a dead blow rubber mallet…
some aikido backwards stepping
some tact-fit mobility stuff, but not for time or reps, just playing
some job interviews ( even through i already have a cool new job!)
some finding a new place to live (papakura here we come)

lots of Nat working
lots of me child rearing

no hands on training with any one else…..

does any one want to play?

merry christmas happy new year, hope Marcus enjoys his trip!