Saturday 26 January 2 x 20 minute dog walks Stretching 3 sets Chin Ups 2 sets pull ups Tekki Shodan x 2 Tekki Nidan x 6 9 minutes (3 cycles) Tacfit FUBAR Delta (each cycle is 21 Birddogs, 13 climbers, 8 rear rolls, 5 deck squats) Breakfast: 2 scrambled eggs and grilled bacon Lunch: Chocolate protein milkshake Evening meal: Roast Lamb, roast potatoes, roast carrots, roast parsnip, green beans, leeks, apple and red currant crumble with custard 2 glasses red wine Cal: 2578, Protein: 116g, Carb 173g, Fat 156g Sunday 27 January 1 x 25 minute dog walk Breakfast: Black Pudding and 6 slices sourdough french toast Lunch: Home made onion bhaji, home made mint raita, Home made brownies Evening meal: None 2 Peroni Cal: 2010, Protein: 60g, Carb 140g, Fat 115g Monday 28 January 1 x 25 minute dog walk 60 minutes housework 120 minute low intensity paired workout (with Sampsi) including Pre-emptive hand striking (thai pads) Jab cross (focus mitts) Body punches (thai pads) Shin Kicks (thai pads) 1 cycle (3 minutes) Tacfit FUBAR Delta 15 minutes grappling Breakfast: Black pudding and 2 fried eggs Lunch: Water Evening Meal: Home made onion bhajis and Corned beef hash, home made brownies. 1 Peroni Cal: 2578, Protein: 96g, Carb 147g, Fat 171g Weighed in on the scales at 86.5 Kg today.
Tuesday 29 Jan 1 hour DART Coaching Forward and Backward Rolls Drills against round and straight haymakers Pre-emptive striking drills Wall drills Impact training body punches (thai pads) Ground work Breakfast: Cup of tea, 2 scrambled eggs Lunch: Bottle of water, cup of coffee Evening meal: 150g breaded haddock, home made brownies, glasses of water Cal: 1227, Protein: 47g, Carb 85g, Fat 79g
Wednesday 30 January 25 minute dog walk x 2 2 sets tricep press ups 2 sets dumbbell shoulder press 3 sets chin ups 1 hour DART coaching including: Forward and backward rolls Key punches against Thai pads Pre emptive striking drills Basic grappling - including wrestling with the 15 yr olds and getting immobilised by one of the 17 yr olds 1 hour Shotokan coaching (very little movement) Syllabus basics combinations Breakfast: cup of tea, greek yoghurt, raspberries, pecan nuts Lunch: Tuna and mayonnaise on mixed grain toast Evening meal: Chinese takeaway. Chicken, squid, rice and noodle dishes. 1 light beer Cal: 3355, Protein 252g, Carb 205g (gulp), Lipids 171g Thursday 31 January Breakfast: Greek yoghurt, pecan nuts, brazil nuts, cup of tea Lunch: Tuna and cucumber ciabatta Evening Meal: Singapore noodles and chicken takeaway leftovers 1 glass red wine late evening Cal: 1403, Protein 46g, Carb 80g, Lipids 90g Friday 30 January 25 minute dog walk 5 minutes rowing (gentle) 3 sets abdominal lifts 3 sets triceps press ups Shotokan roundhouse practise Breakfast: Cup of tea Lunch: Fish and chips, Scampi, Marathon bar Evening Meal: Home made corned beef hash, baked orange and syrup sponge with cream. Cal: 2902, Protein 97g, Carb 258g (gulp!), Lipids 252g
How many repetitions are you doing for your sets if you don't mind me asking? Also, what are dog walks? For a second I thought you were logging in daily activity/movement for a calorie counting and you started your day off with walking the dog
Reps vary according to how I'm fitting in the sets and which exercise I'm doing, plus whether the weight I'm using is new. I used to always use a weight with which I could do 3 reps of 10. I've now switched to aiming for a 5 x 5 approach, time depending. I recently got some new light weights which have given me more loading flexibility alongside my old concrete weights, but I'll soon have to buy some more. I don't go to a gym and fit my reps in while I'm working from home throughout the day, often in breaks away from the keyboard if I'm doing admin. Abdominal exercises: Crunches (until failure) Oblique Crunches (20) Abdominal lifts (20) Leg extensions (40) Flys: sets of 6 Shrugs: sets of 4-6 Press ups: I have a mental block, so I usually count to 20, then start counting again - a silly trick but it works and means I stop on about 40-50 rather than give up earlier. Clapping press ups: only about 10. Shoulder press: 5 Chin ups: 10, something I'm working on Pull ups: 8, again some thing that needs more work Dog walks are walking the dog. (seen here in black and tan) I can't log all my movements (walking back and forth, up and down stairs, carrying kit bags to and from the car - sometimes 100m), but if I do a sustained period of low intensity exercise like walking the dog or washing the floor etc then I'll log it. I do that because such exercise does have implications for my overall health. I'm fully aware that how I'm approaching my lifting isn't necessarily the best way to gain strength, but I'm balancing it against a number of chronic medical conditions.
Thanks for taking the time to write all you did in that reply! Got me on the right page of thinking when I'm reading your log. One thing that a lot of people miss is that sustained movement, whether it's cleaning, walking your dogs, or even making sure you get up and walk 2-3 times a day contributes a good amount to your overall health. Exercise can sometimes be overrated as far as health goes because you can workout for an hour a day, but do a job sitting for 9 hours a day, and the 9 hours of sitting has a much larger detrimental effect on your health then the benefit of an hour of exercise! I also wanted to make a suggestion if I can, and that would be to buy a cheap pedometer to wear during the day. If you ever get tired of logging all your activity in you can always use the pedometer to reference how much you have moved around that day, and it will also keep track of all the movement you don't feel is log worthy. You can also set progressive goals on how many steps you want to achieve that day or within a week for a different form of goal setting as far as total amount of activity goes.
I tell ya...after having dogs for 10+ years, and only for the last half a year not having one, I've really noticed a deterioration. Like John I used to do at least half an hour round the fields every day and now I don't I can feel my feet and other joints suffering. I'm getting a bit paunchy too.
This none of my business, but for conversation sake, why are you tracking your calories? The reason I ask is that I track my calorie intake as you know, and it's very important depending on your reasons to get an accurate count. Protein, carbs, alcohol, and fat have varying amounts of calories per gram. So looking at your totals it seems the calculations are off. Protein is 4 calories per gram, Carbs are 4 calories per gram, Lipids are 9 calories per gram, and Alcohol is 7 calories per gram. So on Wednesday Jan. 30 I have you at 3479 calories, Thursday at 1380 calories, and Friday 3688. Again not trying to come off as pedantic, but I've found it imperative for me to accurately track the caloric intake in order to get the desired affect that I want to achieve YMMV.
The nutritional data comes from cronometer based upon the individual recipes and food amounts I put in. I've no reason to doubt the data's accuracy, the software is supposed to know the precise nutritional breakdown of a huge range of prepared and raw ingredients. I don't believe in generic figures for cal per gram of protein, fat, carb etc. That data is bound to differ according to the structure of different types of food. As an example 100g of cod will have a different protein gram level to 100g of tuna, but I also wouldn't expect the two to have the same calorific value even if I compared equal gram amounts of protein from the two sources, the structure will differ and that in turn will affect the calorific level. I'm tracking calories right now as I'm trying to maintain a deficit of about 4000 per week. This hasn't been a good week! More importantly though I'm endeavouring to keep daily carbs below 100g most days of the week.
Saturday 2 February Not the healthiest of days. 25 minute dog walk 5 minutes rowing (gentle) 4 sets press ups 4 sets shoulder press Tekki Nidan/Kiba Dachi Nidan - 1 hour Jion - first half - 20 minutes Breakfast: Cup of tea, Black Pudding and fried eggs Lunch: Cabbage soup, syrup sponge with cream Evening Meal: Roast Brisket, Yorkshire Pudding, Roast Parsnips, Roast Potatoes, Carrots, Brocoli, Green Beans, Gravy, Brie Syrup sponge with cream 1/2 beer 2 glasses G&T 3 glasses red wine 1 glass port
Sunday 3 February 2 hours coaching Shotokan Karate, working with the 8-5 Kyu students. A nice solid gymnastic workout. On the negative side I continued to demonstrate a full speed over the top palm up backfist to the front while watching the class moving behind me. Hyperextension and a torn up and very tender forearm as a result. The joint is fine, general flex and extension okay, but rotation of the wrist (palm down to palm up) and any weight bearing is very painful. I can't take anti-inflamatories. Breakfast: Cup of tea. Linch: thin crust large pizza, light salad, ice cream factory x 2 (guilty as charged) Evening meal: Protein shake, Marathon.
Monday 4 February Woke up this morning and the arm wasn't good. Extension painful as well as rotation. The pain has lessened during the day but I decided to cancel a planned two hour training session and rest. So caught up with admin that I didn't do any other exercise. 20 minute dog walk. Breakfast: 100g Black Pudding, cup of tea. Lunch: Nothing. I got too tied up writing a letter - it took me 6 hours. Evening meal: Home made cottage pie with green beans and broccoli, home made orange and syrup sponge. Cal: 1720 Protein 86g, Carb 134g, Lipids 93g.
Update. Arm still not fantastic. I can now rotate the forearm and clench/lock at the end of the rotation at medium speed, but full speed is still a no go area. The pain manifests more the greater the extension of the arm. Palm down rotation is fine, palm up rotation is the painful one. I've tried light weights, but I can't extend into a shoulder press, pull up on a bar, or do a bicep curl with the arm yet. Training over the last two weeks has mainly consisted of my doing light coaching in classes. At home I've been doing abdominal/core exercises, bodyweight squats, low stance transitions, kicking and stretching (plus press ups - I can extend to press ups now). In line with something I've been working on I've been spending a lot of time in the kitchen and living room revising old Shotokan forms that I've not done for years. Last week I spent time revising Jion (modern Kanazawa version), Jitte (same), Tekki Nidan (my hybrid version of old Shotokan arms and modern Shotokan legs), Empi (Kanazawa version) and Empi (1930s Funakoshi version). This week I've continued to work on those but spent time on Jiin (my take on the modern Kanazawa version with the opening arm position reversed to mirror Jion so that it has the distinctive Tomari Te signature move as opposed to the dubious JKA version), Tekki Sandan (1930s Funakoshi version) and Sochin (Kanazawa version).
Arm still not fully healed but I've started to lift weight with it, albeit a much lighter weight than normal and I can't do every movement with it. Had a nice light training session with Mitch and Sampsi yesterday. 1130-1300 Training 1300-1415 Me Lecturing 1415 - 1645 Training We worked systematically through the first four modules of the DART syllabus. The pace was light and the focus on little elements within the drills and the rationale behind them. I think we actually spent 60 minutes on the drill below, though we did cover more detail on it than the video:
It has been ages since I've updated this. I'm currently waiting for surgery and dealing with chronic pain, so taking it fairly easy. My current schedule is as follows: Monday: 2 x 20 minute dog walks, 60 minutes weights at the gym, 60 minute Shotokan Karate class. Tuesday: 2 x 20 minute dog walks, 30-60 minutes personal training, 90 minute DART Karate class. Wednesday: 2 x 20 minute dog walks, 60 minutes weights at the gym, 60 minute DART Karate class. Thursday: 2 x 20 minute dog walks, 30-60 minutes personal training, 60 minute Shotokan Karate class, 60 minute DART Karate class. Friday: 2 x 20 minute dog walks, 60 minutes weights at the gym, 60 minutes personal training. Saturday: 2 x 20 minute dog walks, 60 minutes personal training, a seminar or a day off. Sunday: 2 x 20 minute dog walks, 60 minutes personal training, a seminar or a day off (a day off on Saturday means a day 'on' on Sunday.
I gotta ask, what's the difference between you hitting weights at the gym and your personal training sessions? What sorts of exercises are you doing as well?
Personal training sessions are martial arts focused, so I may do a bit of core work but predominantly I'm working on balance, weight transition in stepping and turning, striking biomechanics etc.
