cable flyes from side plank 5 lbsx12 10x5 15x5 20x5 deadlift 3xbar 3x45 3x50 3x70 3x80 10x1 115 tricep pulldown 20lbsx15 25 lbsx15 30lbsx15 25 lbsx15 20lbsx15 pullups 5x4+3 Front squat ATG 5xbar 3x20 3x30 3x50 3x80 10x1 100 Dumbell curls 15lbsx15 20lbsx15 25lbs x5 30lbsx5 25lbs x5 20lbsx15 15lbsx15 calf raises, bodyweight hold @top, x12 L/R hold @bottom, x12 L/R Usual climbing and stretching shenannigans.
Oooooo! I like this! Ascending and descending the weight/rep ladder...very cool! Is this for strength or definition? Or both? Need to work on my guns so I'm looking for anything that might "biggerize" my biceps!
Strength, dude! Definition is just a nice side effect. (ETA: since I started this pyramid thing, people have complimented me on my bigger guns-"hey, I see you've been working out!", and such. Makes me go ) I've found my weapons and (music-strings and winds) instrumental performance/endurance has improved quite a bit since I added that "pyramid" of sets into my program. I sense it's helped my climbing and tumbling/modern dance as well. Every once in a while the ideas in my old bodybuilding books turn out to be quite practical.
So far-1 hour or so ballet. A bunch of stretching, then a short adagio and a bunch of allegro combinations. Haven't done pique turns all summer, so they weren't looking too good. :/
1.5 hours modern dance. Stretch, then into technique class-1 hour or so. Loving this modern thing. Turns out I didn't pass the audition from last week. Teacher says I need another semester of experience and then I can try again next year. Gymnannigans: cable flyes from side plank 5 lbsx12 10x5 15x5 20x5 deadlift 3xbar 3x45 3x50 3x70 3x80 10x1 115 tricep pulldown 20lbsx15 25 lbsx15 30lbsx15 25 lbsx15 20lbsx15 pullups 5x4+3 Front squat ATG 5xbar 3x20 3x30 3x50 3x85 10x1 100 calf raises, bodyweight hold @top, x12 L/R hold @bottom, x12 L/R picked up mats for cutting sesh on Thursday.
Ni tanbo shodan cho, kenshin ryu bo shodan no gurai, iaido swings, speedbag. Not overkill. No time to set up heavybag. :'(
1.5 hours modern dance. Review of previous material, some new sequences. Loving the rolling stuff. Teacher says there will probably be an opportunity for in-class performance later this semester. Afternoon- cable flyes from side plank 5 lbsx12 10x5 15x5 20x5 deadlift 3xbar 3x45 3x50 3x70 3x80 3x4 115 tricep pulldown 20lbsx15 25 lbsx15 30lbsx15 25 lbsx15 20lbsx15 pullups 5x4+3 Front squat ATG 5xbar 3x20 3x30 3x50 3x85 3x4 100 calf raises, bodyweight hold @top, x12 L/R hold @bottom, x12 L/R evening kobudo, 1 hour. Kenshin Ryu bo shodan, ni tanbo shodan no gurai, bo basics. Sempai: "you're the only one who takes the summer off and comes back better!" Me:
Tonite-an hour or so of tameshagiri. Cutting better nowadays but still making occasional mistakes. Focused on kessagiri and miyokogiri cuts.
In the AM, ballet 1 hour. Barre and floor stretch, adagio, petit allegro. Pretty decent combinations. Splits continue to improve. Evening- kenshin ryu bo shodan no gurai, Sunakake no kon, ni tanbo shodan cho, bokken swinging drills, speedbag.
9/16 cable flyes from side plank 5 lbsx12 10x5 15x5 20x5 deadlift 3xbar 3x45 3x50 3x70 3x80 10x1 115 tricep pulldown 20lbsx15 25 lbsx15 30lbsx15 25 lbsx15 20lbsx15 pullups 6x4 Front squat ATG 5xbar 3x20 3x30 3x50 3x85 10x1 100 calf raises, bodyweight hold @top, x12 L/R hold @bottom, x12 L/R
Modern dance-taught by Schade today because my regular teacher is ill (some weird eye injury). stretching, some basic floor exercises, intro to pas de deux. I am love this! It feels similar to ballroom but very artsy-more about moving the girl and making her look good than an euqal partner effort thing like cha-cha or whatever. Afternoon gymnannigans cable flyes from side plank 5 lbsx12 10x5 15x5 20x5 25x5 20x5 15x5 10x5 deadlift 3xbar 3x45 3x50 3x70 3x80 3x4 115 tricep pulldown 20lbsx15 25 lbsx15 30lbsx15 25 lbsx15 20lbsx15 pullups 4x6 Front squat ATG 5xbar 3x20 3x30 3x50 3x85 3x4 100 calf raises, bodyweight hold @top, x12 L/R hold @bottom, x12 L/R
Modern dance 1.5 hours Stretching, then a bunch of spiffy combinations, some slow, some fast. Afternoon gymnannigans cable flyes from side plank 5 lbsx12 10x5 15x5 20x5 25x5 20x5 15x5 10x5 deadlift 3xbar 3x45 3x50 3x70 3x80 3x4 115 tricep pulldown 20lbsx15 25 lbsx15 30lbsx15 25 lbsx15 20lbsx15 pullups 4x6 Front squat ATG 5xbar 3x20 3x30 3x50 3x85 3x4 100 calf raises, bodyweight hold @top, x12 L/R hold @bottom, x12 L/R Continue work on splits. Kobudo, 1.5 hours. Kata and basics, bo and ni tanbo. Forgot to ask about reviewing bo sparring because Shihan was busy and Sempai was absent; thus I occupied myself with kata too much-will do that next week. :/ Also got a bokken and did swinging drills and box patterns and such.
So far, speedbag drills and applying some Shane Fazen combinations on the heavybag. Update: 1 hour Shinkendo. Swinging drills and controlled sparring. Juppon dachi is sooo weird! :O Learned that I've developed a habit of blocking too hard, thus preventing effective counters. :/ I love box patterns so much.
Afternoon gymnannigans cable flyes from side plank 5 lbsx12 10x5 15x5 20x5 25x5 20x5 15x5 10x5 deadlift 3xbar 3x45 3x50 3x70 3x80 10x1 125 tricep pulldown 20lbsx15 25 lbsx15 30lbsx15 25 lbsx15 20lbsx15 pullups 4x6 Front squat ATG 5xbar 3x20 3x30 3x50 3x85 3x4 110 calf raises, bodyweight hold @top, x12 L/R hold @bottom, x12 L/R bicep curls 15lbsx15 20lbsx5 25lbsx5 20lbsx5 15lbsx5 Continue work on splits. Climbing shenannigans
So far, 1 hour ballet. Barre/floor stretch, adagio, pettit allegro. Stayed after for moar stretching, jumping exercises, turns, and shadow boxing. 10 minutes or so.
Another busy Monday 1.5 hours modern dance. Stretch, review of previous material. Then a series of floor exercises exploring falling, motion generally. I have to review pique turns. I found myself misplacing the acting foot a lot. :O :/ Landing doubles now, though. Some basic partner drills, observing each other doing routines and giving feedback. Afternoon gymnannigans cable flyes from side plank 10x12 15x5 20x5 25x5 30x5 25x5 20x5 15x5 10x5 deadlift 3xbar 3x45 3x50 3x70 3x4 130 tricep pulldown 20lbsx15 25 lbsx15 35 lbsx15 25 lbsx15 20lbsx15 pullups 4x6 Front squat ATG 5xbar 3x20 3x30 3x50 3x90 3x4 115 calf raises, bodyweight hold @top, x12 L/R hold @bottom, x12 L/R
90 minutes modern dance. Stretch, then review of previous material and some new allegro-ish combinations. All that pique review has paid dividends. Too bad so many people are slow-especially the chubby kids. Very distracting to be forced to slow down unnaturally. Gymannigans cable flyes from side plank 10x12 15x5 20x5 25x5 30x5 25x5 20x5 15x5 10x5 deadlift 3xbar 3x45 3x50 3x70 10x1 130 tricep pulldown 20lbsx15 25 lbsx15 35 lbsx15 25 lbsx15 20lbsx15 pullups 2x6 Front squat ATG 5xbar 3x20 3x30 3x50 3x90 10x1 115 calf raises, bodyweight hold @top, x12 L/R hold @bottom, x12 L/R Kobudo, 1.5 hours. Ni tanbo shodan cho, sunakake no kon, kenshin ryu bo shodan no gurai, kumae bo 1-6. Terrible at the last 2. We haven't been reviewing them in recent weeks. :/