Trap bar. set 1. reps. 15. wight 35-kg. set 2. reps 20. wight 75-kg.
went with a 20 kg jump this week. not smart… but very do-able. sick of feeling like a week little girl…
push up. set 1. reps. 10
Dips. set 1. reps 6. wight just body wight. set 2. reps. 10. wight, +7.5-kg.
pull ups. set 1. reps, 6. wight, body wight. set 2. reps, 10. wight, +7.5-kg.
not the most mind blowing of work outs, but at least its heading in the right direction.
heavier is always better!
Besides the noble art of getting things done, there is the noble art of leaving things undone. The wisdom of life consists in the elimination of non-essentials.
Lin Yutang
Sunday 27 June 2010. 10:30-12:30pm
Started out fine with a wee bit of drizzle, didn’t rain hard until we were done. Which was nice.
Marcus, me, Sue, Ben and Janet. The more the merrier.
Started out with the warm up of Tabata.
Star Jumps, Spinal rock/get up, bridging, backward lunge, lizard crawl press up. 5 rounds.
Push hands, swimming for neck cranks, flow drills, straight and circler, with chain hands flow.
Pad work, bobbing and swaying, Conditioning, NLD, and sticky hands.
all with a little rolling around in the mud for fun…
Set #. 1. 2. 3. 4. 5. 6. 7… Total.
Quad Press… 10. 10. 11. 10. 11. 12. 12… 76.
Spinal Rock… 5. 6. 7. 7. 7. 6. 7… 45.
Leg Thread… 12. 14. 16. 16. 16. 16. 18… 108.
Bridge… 9. 9. 11. 10. 10. 10. 13… 72.
Jump Sprawl… 6. 7. 8. 8. 7. 8. 8… 52.
Cold and wet all day. Was hot and wet by the end of this…
One extra set this week, felling good, even with the little tickle in the back of my throat that usually means its time to get sick. Lots of vitamin C and food and sleep should kick it.
bring on sunday!
Wednesday is weight lifting night, so here goes.
This is my basic program for building size and strength, and all you need when your recovery abilities are compromised by work, life or other highly physical activities. Eg, martial arts!
I have found that nothing else puts on muscle for me than high rep Trap bar lifting.
Do not think that high reps mean easy! No, by the time the wight starts to get up there, the last 10 reps in a 20 rep set are starting to feel like max singles!
The trick, especially when coming back from injury, is to start light and build up slow…
so first.
Trap Bar lift.
Set 1. reps. 10. wight 35kg.
Set 2. reps. 25. wight. 55kg.
This is still very light. Working on form. And breathing. Will add 10 kg a week until things start getting hard. Then I will brake out the little plates, and things will get very hard!
Push ups to warm up the old shoulders. 1 set of 10 slow reps.
Then
Dips.
The best all round upper body builder ever!
Set 1. reps. 6. wight. Just body wight.
Set 2. Reps. 12. wight. + 5kg
and last.
Pull ups.
The best back builder.
Set 1. reps. 6. wight. Body wight.
Set 2. reps. 10. wight. + 5kg.
And done.
Uechi in the park.
Marcus, me, Sue and Ben.
Tabata warm up.
Kettle-bell swings, kettle-bell dead-lifts, star jumps, push ups, backward lunges.
20 seconds work, 10 sec rest, 1 min between sets. 5 rounds.
Breathing hard but still had more in the tank…
Then Push hands, pad work, conditioning, flow drills, sticky hands and NLD.
Looked like it was going to a wet one, turned out nice.
good times, good times…
Exercise. Set. 1 2
Trap Bar Deadlift. r. 10 w.35 r.25 w.45
Push up. r.10 w.na
Dips. r.10 w.na r.12 w.2.5
Pull Ups. r.6 w.n/a r.10 w.2.5
Feeling good, the trick is not to get to carried away and re hurt my self.
Slowly, slowly, catchy monkey…
Uechi in in the park.
The beginning of Marcus’s new experiment to open a club and train up some new meat puppets!
So myself and Marcus, with Sue and her son the only ones to turn up on a wet sunday morning.
So basically, push hands, flow drills, conditioning, Night of the living dead, with a little sticking hands thrown in for good measure.
Got to start somewhere…
Saturday Tabata. 20 seconds work, 10 seconds rest, one minute between sets. Only 6 sets, was going to do 8 but was shagged by the 6!
so much for taking it easy!
feel good, back not to much of a problem. taking it easy on the bridges, not exploding, just doing my best to get a good range of motion. spalls also a little tricky, but do-able.
Set # 1 2 3 4 5 6 7 8 Total
Quad Press 10 10 10 10 10 10 60
Spinal Rock 6 6 6 6 6 6 36
Leg Thread 12 14 14 14 14 14 82
Bridge 10 8 9 6 8 8 49
Jump Sprawl 6 7 7 7 6 7 40
.
Trap Bar. #1 reps 10. w, 35-kg. Witch is just the bar. #2 r, 20. w, 35. Practicing form, and getting the breathing going. will add weight slowly over the weeks.
Dips. #1 r 10. w just body weight. #2. r 12. w +1.25. once again sloooow weight progression.
Pull Ups. #1 r 5. w just body weight. #2 r 10. w +1.25. slow and steady…
I am also going to add some round back stiff legged dead-lifts when I’m healthy. and of course calf raises… was so close to 200kgs!
Feel so much better for doing something!