的射

105

Incline db press, lat pulldowns (1x100), db shrugs (1x100@4), rear cable laterals (3 sets), hammer curls (1x100@2), seated twists (1x50).

Weight: 80.8

104

Sumo deadlifts (max single at 135 PB), close-grip bench press (max single @ 80 PB), lying db press (3x10@10), bentover rows (to max quadruple at 65).

Weight: 79.3

Personal Best

102-103

102

Calisthenics in the park

Karate squats, step ups, jumping jacks, pushups, burpees.

103 (at home)

Bodyweight shoulder press (3 sets), pushups w/bands (4x5), ab rollouts (4x10), karate squats (4x20).

Bodyweight exercises

101

Squats (8x2@35+bands), romanian deadlifts (3x12@55), bench (8x3@42.5+bands), chins (4x3-5), lying db extensions (3x10@8), hammer curls (3 sets @14).

Weight: 80.2

100

120 karate squats.

Bodyweight exercises

99

40 judo pushups, planks (regular and both sides 3x30 sec.), one-legged squats (2x10).

Bodyweight exercises

98

Squats (8x2@55+bands), incline bench (to max single of 45+bands), weight assisted chins (3x10), straight-arm pressdowns (3x15), drag curls (3x10@17), db hammer curls (3x4-7@16).

Weight: 80.4

97

3x10 box jumps

5 chins, 8 burpees*, 20 jumping jacks x4 rounds

* Without the pushup

Bodyweight exercises

Amen

From a page sent me by Mark.

96

Wide squats to max at 95, romanian deadlifts (3x15@55), wide grip bench to max at 75, seated db press (3x10-15@12), lying db extensions (3x10@9), lat pulldowns (3 sets), upright rows (3x8-12@27).

Weight: 80.2

95

Dynamic effort

Wide-grip bench ( 8x3@40+bands), overhead press (2x5@32.5, 37.5; 1x4@42.5), lying db extension (3x10@8), squats (8x2@35+bands), hammer curls (3x5-8@16).

Weight: 80.4

Explosiveness, Speed

Motobu Choki 本部 朝基

I spent quite a few months working on a kata that's called Tekki Shodan in shotokan. I've seen it clumsily performed more often than not and I was among the worst perpetrators. In hindsight, I can say that one of the reasons I never got the feel of it — it's different with kata like Heian shodan or Bassai dai, an unskilled person can immediately see the logic, the efficacy, in the movements — is that I wasn't strong enough or flexible enough. Tekki shodan is a kata that is done entirely in horse stance and consists of only hand strikes. To my knowledge it is unique in those respects.

The guy in the picture above believed that Tekki shodan was superior to all other kata. His strong horse stance, albeit in the older, higher style, suggests that he was solid as a rock. 羨ましい.

94

Hike up to 日の出山 from 二俣尾駅 then continued toward the 御嶽山 cable car, but took the access road down instead. Takes about 35 minutes or so, but it eventually turns into a spectacular road and one of the best walks I've been on. The pavement is a bit hard on the knees, but the views are worth it.

Hiking

91+92+93

Monday

Squats (8x2), romanian deadlifts (3x10), close-grip bench with bands (8x3), standing overhead press (3 sets), hammer curls (3 sets), some other stuff I can't remember.

Yesterday

Side lunges (3x10), hip extensions (3x10), glute/ham stretch, quad stretch.

Today

Bench (to single at 90 PB), sumo deadlifts (to single at 132.5 PB), squats (4x8-10@55), standing overhead press (3x5@30,35,40), lyind db extensions (3x10-12@7), hammer curls (3 sets @ 14), inclince db rows (3x8@18), russian twists (3 sets).

Weight: 80.8

Personal Best

90

Good mornings (working up to single at 75), romanian deadlifts (3x10@65), bench (working up to single at 87.5*), overhead press (quintuplets @ 30,35, 40), lying db extensions (3x10@7), hammer curls (2x10,1x8@12), reverse flys (3 sets).

Weight: 80.75

*Personal best

89

Side lunges (3x10), hip extensions (3x10), some things I don't know the name of (3x8).

Bodyweight exercises

88

Incline bench (8x3@25+bands), seated db press (3x10-15@10), cable triceps pressdowns (3x25-35), lat pulldown (3x10), squats (8x2@65), one-legged squats (3x10).

Weight: 80.60

Bodyweight exercises, Explosiveness, Speed

86+87

Yesterday (w/Kevin)

Deadlifts (working to a max single of 125), good mornings (3x10@45), back extensions (3x10), incline bench (working up to max single of 75*), neutral chins (6?x3), lying db extensions (3x10@10).

Weight: 80.15

*May be a PB for this exercise.

Today

Lunges (3x10), side lunges (1x10), leg swings (3x10 front/side/rear).

Bodyweight exercises, Personal Best

Mifune, Judo

Especially interesting is the sparring with high-level students at about 56 mins. and the younger ones at about 25 mins.

85

Hike up Takaosan and back. 6.4 km. @1 hour 50 minutes.

Hiking

84

Box squats (8x2@45+bands), romanian deadlifts (3x10@55), bench (8x3@40+bands), dips (3x8), incline db bench (3x15@14), incline db row (3x10@18)db shrugs (3x10@18), leg raise (3x10-15).

Weight: 78.8

Bodyfat percentage: 19.6%*

*Down 6% in two months.

83

120 karate squats, 30 leg swings (front, side, rear).

Bodyweight exercises

Incredible weight loss

Trimmedandtoned

82

Deadlifts (max single @125), one-legged squats 2x10, back extensions (3 sets), wide-grip bench (max single @60+bands), incline db press (2x15@14, 1x10@18), chins (5x3), dips (3x6-8), high pulls (3 sets), hammer curls (3x10@10), incline leg raises (3 sets).

Weight: 80.04

81

120 karate squats, 30 leg swings (front, side, back).

Bodyweight exercises

80

Bench (8x3@40+bands), db overhead press (3x10@12), lying db extensions (3 sets@10), box squats (8x2@40+bands), romanian deadlifts (3x10-12@60).

Weight: 80.2

Explosiveness, Speed

79

jog warmup

Dynamic (front, side, rear) stretches (3x12), 6 hill sprints.

Speed

78

Good mornings (working up to 3 reps at 60 PB) , romanian deadlifts (3x10@65), calf raises (3 sets), close-grip bench (working up to max single at 55 PB), dips (3 sets), overhead press (3x10-15@27.5), incline db rows (3 sets @ 18, 1 set @ 20), db hammer curls on incline bench (3x8-10@10), incline leg raises (3 sets).

Weight: 80.3

Personal Best

77

Ab rollouts (3 sets), leg raises (3 sets).

It has begun

The creatine loading phase.

76

Dynamic effort

Wide-grip bench (8x3@35+bands), incline db press (3x15@12), lying db triceps extensions (3x8-12@9), incline db rows (3x15@14), upright rows (3x12-15@20), cable rows (2x10), hammer curls (3x10-15@9), back extensions (3x10-12), box squats (8x2@60), romanian deadlifts (2x15@40).

Weight: 80.0

Explosiveness