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
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
May 23, 2013 at 11:27 AM in Resistance Training | Permalink | Comments (0)
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
May 22, 2013 at 11:32 PM in PB (Personal Bests), Resistance Training | Permalink | Comments (0)
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).
May 20, 2013 at 01:37 PM in Cardio, Resistance Training | Permalink | Comments (0)
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
May 18, 2013 at 10:26 AM in Resistance Training | Permalink | Comments (0)
40 judo pushups, planks (regular and both sides 3x30 sec.), one-legged squats (2x10).
May 16, 2013 at 01:06 PM | Permalink | Comments (0)
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
May 15, 2013 at 04:34 PM in Resistance Training | Permalink | Comments (0)
3x10 box jumps
5 chins, 8 burpees*, 20 jumping jacks x4 rounds
* Without the pushup
May 14, 2013 at 07:07 PM in Cardio | Permalink | Comments (0)
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
May 13, 2013 at 10:13 AM in Resistance Training | Permalink | Comments (0)
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
May 11, 2013 at 05:08 PM in Resistance Training | Permalink | Comments (0)
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.
May 11, 2013 at 05:03 PM in Karate | Permalink | Comments (0)
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.
May 09, 2013 at 05:34 PM in Cardio | Permalink | Comments (0)
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
May 08, 2013 at 05:21 PM in PB (Personal Bests), Resistance Training, Stretching/Flexibility | Permalink | Comments (0)
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
May 04, 2013 at 10:13 AM in PB (Personal Bests), Resistance Training | Permalink | Comments (0)
Side lunges (3x10), hip extensions (3x10), some things I don't know the name of (3x8).
Apr 30, 2013 at 06:53 PM | Permalink | Comments (0)
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
Apr 29, 2013 at 11:23 AM in Resistance Training | Permalink | Comments (0)
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).
Apr 28, 2013 at 12:04 PM in PB (Personal Bests), Resistance Training, Stretching/Flexibility | Permalink | Comments (0)
Apr 28, 2013 at 11:46 AM | Permalink | Comments (0)
Hike up Takaosan and back. 6.4 km. @1 hour 50 minutes.
Apr 25, 2013 at 04:57 PM in Cardio | Permalink | Comments (0)
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.
Apr 24, 2013 at 08:52 PM | Permalink | Comments (0)
120 karate squats, 30 leg swings (front, side, rear).
Apr 23, 2013 at 05:44 PM in Stretching/Flexibility | Permalink | Comments (0)
Apr 23, 2013 at 05:18 PM in Inspiration | Permalink | Comments (0)
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
Apr 22, 2013 at 10:50 AM in Resistance Training | Permalink | Comments (0)
120 karate squats, 30 leg swings (front, side, back).
Apr 21, 2013 at 02:10 PM in Stretching/Flexibility | Permalink | Comments (0)
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
Apr 20, 2013 at 10:29 AM in Resistance Training | Permalink | Comments (0)
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
Apr 17, 2013 at 06:47 PM in PB (Personal Bests), Resistance Training | Permalink | Comments (0)
Ab rollouts (3 sets), leg raises (3 sets).
Apr 15, 2013 at 09:55 AM in Resistance Training | Permalink | Comments (0)
The creatine loading phase.
Apr 14, 2013 at 04:53 PM in Nutrition/Diet | Permalink | Comments (0)
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
Apr 14, 2013 at 10:42 AM in Resistance Training | Permalink | Comments (0)
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