13/jan am before work stretches Ba Duan Jin sil lim tao after work 20 min walk dogs(wet&horrible) 5 mins skipping x2 5 mins on bag x2 la joia sections 1,2,3 chum kil dumbbell 6kg each arm in turn shoulder press 3x10 bicep curl 3x10 overhead extension 3x10 bench presss 3x10 standing flies 3x 5 single arm row 1x50 30 x press ups fists, 30x sit ups 30x press ups wrists 30xsit ups
The bag work you were doing - was that a mix of light contact w/ no gloves//hard contact w/ gloves or something else? Also, do you find that sit ups actually do anything useful for your stomach? The only reason I ask is because I personally don't get much out of them, wondered if I was the only one.
I'd recommend switching the sit ups for planks or dead bugs: http://www.t-nation.com/free_online...formance_repair/core_training_for_smart_folks
14/jan Managed to finish bit earlier,home at 5.15,dry and still reasonable light, 1m, 30 x press ups(fists) 30 x crunches(twisting,elbows to knees) 1m 30 x press ups(wrists) 30 x crunches( " " " " ) 1m (sprint last 50m) 6kg dumbbell each arm in turn, overhead press 3 x 10 bicep curl 3 x 10 overhead extension 3 x 10 bench press 3 x 10 standing flies 3 x 5 single arm row 1 x 50 off to taiji(hopefully chin na applications).
16/jan Nothing to log yesterday-13 hr day on site,home 9pm so I feel I have a reasonable excuse ! Today has been rain all day but stopped when I got home so time for a run 1m 30xpress ups(fists)30x twisting crunches 1m " " " " " " " 1m,sprint last 50m Skipping 1min, run on spot,1min girly jump,alternate high knee 1min khan khan ,1min run on spot,crossing hands, 1min high knees weights as Tuesday 5mins skipping freestyle hong quan ba duan jin
Hi mate, it looks like your training is going pretty well (and consistently - which is essential!) keep up the good work! This sounds like my kind of training Don't forget that rest is just as important as anti-rest (training); I've fallen in to the enticing trap of burning myself out (only slightly, as I recognised it and took a break) a couple of times. Your job is pretty physical (if I remember right), so don't be too hard on yourself - if you feel like you need to sleep instead of train, sleep and see how you feel the following day. Again, good work man
Thanks mate ! It's good to get some encouragement.I feeling the benefit in other aspects of life too;more energy,more positive attitude generally at work and at home. I know what you mean about resting but as I get older(and after a tough last year with the death of my mum)I find myself wanting to get as much as I can out of life.But your right,there is a balance to be found and I'm trying to build a sustainable programme so I'm still able to get the most out of my training and do all the things I like best,like sparring hard with the young'uns! I'm doing a couple of push hands competitions this year as well which has given me a bit of a goal and I feel my taiji is improving all the time. Hope to see you again at this years MAP meet !!
I'm sorry to hear about your tough year, and especially your mum. It seems like you're taking the (if there can be any) positive effects forward, and it's great to have drive to make the most of what you want to do with your life. Yes, I should be at the meet this year, and it'll be good to catch up in person. All the best for your training and the competitions you've entered (I didn't even know there were chi sau competitions! Shows what I know )
17/jan 6pm finish at work,went over to see the old man and have a catch up,home for 8. There's been heavy rain(again)and hail today but tonight full moon and beautiful clear night but a bit late for a run and my wife walked the dogs earlier so 5 mins skipping freestyle(have now mastered running on spot,crossing hands continuously so I feel like a proper badass ! ) 6kg dumbbell each arm in turn; bench press 1x30 bicep curls 1x30 standing flies 1x10 overhead extension 1x30 overhead press 1x30 standing flies 1x10 single arm row 1x75 (Interested to know whether single sets of 30 are more beneficial than 3 sets of 10 ?) 30x press ups(fingers),plank 1min 30x press ups (wrists) " " 1 min on bag,continuous body only Cold beer,feet up
18/jan Home from work by 5.15, dry but very cloudy and dark compared to last night with a strong headwind which made running much more strenuous 1m ,30x press ups (fingers),plank 1 min 1m, 30x press ups (wrists) ,plank 1 min 1m, sprint last 50m . Dumbbell 6kg each arm; overhead press x30 Bicep curl x30 Standing flies x10 overhead extension x30 Bench press x30 single arm row x75 Sil lim tao chum kil ba duan jin
Not had much to log in the last couple of days,worked till 3pm on sunday and took Harry F's advice and took it easy; walked the dogs,had some supper and an early night. It's the last week on the refit at the country pub/hotel I'm working on(reopens for a wedding on the 29th)and it's going to involve some crazy hours-last night we finished at 8pm and it'll be the same till the finish so classes will be out the window this week and I'll have to fit in whatever training I can . On the plus side I'm making a tidy wedge(to pay my tax at the end of the month !) and there's an expresso machine and the thai cook keeps us going with bowls of sticky rice,noodles etc.so it's not all bad !!
depends. on accessory exercises it's generally good, since they lend themselves to less weight, and are not really suited to maximum exertion. on main exercises they're generally not because they tend to be strength-building exercises, and if you can do 30 reps one after the other without dying or coming damn close to it, it's not likely to be a stimulus that'll cause your body to adapt in ways that are useful to you. 1x30 is very much NOT the same as 3x10, because in the latter you rest in the middle. the why and how of it has to do with energy generation and expenditure. the simple version is that you have different energy systems for short, medium and long term expenditure, and strength training that is actually useful for building strength should never have you going into the latter (which is the domain of cardio and endurance training), whereas the middle one is useful for strength but mainly suited to letting you get in tons of exercise, which is why it's typically used by people looking to build size (which they'll usually try to sell to you as 8-12 reops for hyopertrophy, 1-6 for strength, or some such).
It could be a lot worse! Years and years ago, when I was still in my teens, I had to assist my employer who'd been hired by a doctor to remod/refurbish an old cabin deep, deep in the Blue Ridge mountains located in the south eastern part of the States. It had electricity and running water, but that was it. It had just started to turn cold that time of year. No Thai cooks, no hot espresso machine, lol. The place was, however not too far from an old grain mill a few klicks down the mountain from the cabin we were working on and every so often, a large bear would come down the mountain late at night/early morning, break into the grain mill and carry off a sack of oats! One evening, not content with grain, it raided a farmer's pasture not too far from us. The farmer had kept some dairy cows...I didn't know anything and slept through it, but my employer said that he could hear the cows screaming I didn't know cows could scream?!?
Since a teenager I was fascinated by the American wilderness,inspired by writers like Steinbeck(Charley and Me,Cannery row)and Kerouac(Desolation Angels,Big Sur).Aged 18 I headed off to the US to meet up with an American girl I met in Amsterdam and hitch-hiked from NY to Atlanta(I met some right "characters" and was probably lucky not to end up dead in a dumpster !). Closest I got to a wilderness experience was camping in the smoky mountains in Tennessee,where I too saw a (very small)brown bear up a tree-We didn't hang about in case mum or dad was about ! A trip I'd love to do with the family would be the pacific coast,from northern california up into Oregon,maybe do a spot of fishing for steelheads-oh well,one day maybe Back to reality,another late finish but felt like doing a little bit anyhow; 5 mins rope (regular routine) 5 mins bag (just single jab/double jab&cross then down to body) 5 mins bag (just kicks-turning and hooks to ribs and head) 5 mins rope freestyle dumbbell 6 kg each arm ;overhead press 3x10 standing flies 1x10 bicep curl 3x10 overhead extension 3x10 bench press 3x10 standing flies 1x10 single arm row 1x75 (thanks for reading and giving your advice FOD,I'm a novice when it comes to weights!) 30x press ups(fingers) plank 1 min Repeat above Lao joia sections 1&2 ba duan jin
:bow1: You know, I've found _______ (to be pm'd lest we start a row :evil to make some of the best ad-hoc woodsmen I've ever come across. My best friend of some twenty-something years ( thirty, really ) a scouser of the best sort ( or worst, depending on one's sensibilities ), one of the last people you'd think would ever set foot in a yard of marsh went through a nasty second divorce after which he became one of the best hunters I've known. Even had the respect of a few of the native 'hillbilly' clans that inhabited the area of mountains where he used to hunt. He introduced me to deer hunting, the longbow and crossbow - I still have a couple of bows that he'd given me. When you make it over here again, let me know beforehand, righty?
Thanks for the kind offer mate !! This week has been an epic one workwise;60 hours so far and we have to be done by end of Monday so 3 days to go.It'll be good to get back to a normal routine.Last couple of nights, just got in,walked the dogs,ate and went to bed. 24/jan Tonight walked dogs 30 mins(wet,windy&dark) 5 mins skipping(1 min run on spot,1 min dble jump,alternate high knees, 1 min khan khan, 1 min run on spot,crossing hands, 1 min high knees) 5 mins shadowbox 5 mins skipping(30 secs ron on spot,30 secs khan khan,repeat 30 secs girly jump/shuffle,30 secs run on spot,crossing hands,repeat 1 min high knees 5 mins on bag(working on stepping in with jab,cross and combinations; dble upper cut, ribs/hook to head) 6kg dumbbell each arm bench press 3x10 standing flies 1x10 bicep curl 3x10 overhead press 3x10 single arm row 1x75 overhead ext. 3x10 standing flies 1x10 30x press ups(fingers) plank 1min 30x press ups(wrists) 30x twisting crunches dragon sets sil lim tao ba duan jin
Looks as if you've been significantly increasing your load steadily over the last month. Have you begun to notice any results - good or bad?
My cardio fitness is definitely improving,regaining some lost ground and my skipping is noticeably cleaner.My weight/body fat have dropped only slightly but I tell myself it's muscle replacing fat! I''ve certainly toned up my upper body which was an aim of the weights . Work has been stopping me getting on with some of the other aspects of my training I want to increase.After today I'll have my weekends back which is when I do most of my chi sao/sparring ,as well as my usual weekly classes. Looking forward to some improved weather/lighter evenings so I can make my unning a bit more regular. Thanks for the interest mate ,it helps with the motivation as does keeping this log.
I really enjoy reading your log Ned! But this bit here.... ....quite frankly disgusts me!! (Excuse me, just my stupid attempt at humour).
