ned's get physical

Discussion in 'Training Logs' started by ned, Jan 6, 2014.

  1. ned

    ned Valued Member

    29/jan
    First day off today in 3 weeks today,last week every day was an 8pm or later finish until reopening yesterday so I'm quite pleased with the training I've managed to get in this month.
    Today was pottering about at home ,taking care of a few work related chores.
    Saw my dad (who has a carer living with him until he can hopefully come and live with us if we get planning permission to convert our garage)for lunch,then

    5mins skipping(30 secs run on spot,30 girly jumps/alternate high knee,repeat
    30 secskhan khan,30 secs run on spot/crossing hands,repeat
    1 min high knees)

    10x pull ups,palms facing(fitted new bar today)
    30x press ups (fingers)
    30x crunches twisting
    plank 1 min

    5 mins bag (turning/hook kicks both sides
    tan/punch with front kick,bong/side kick
    jab/cross,turning back fist/ridge arm
    jab/cross turning hook kick

    5 mins skipping(30 secs run on spot,30 secs khan khan,repeat
    30 secs run on spot crossing hands,30 secs girly jump/shuffle,
    repeat
    1 min high knees)

    10x pull ups
    30x press ups (wrists)
    30x crunches twisting
    plank 1 min

    5 mins bag( single/dble jabs/cross,combinations lower body/hook
    upper cut/hook, finish 1min body only)

    6kg dumbbell each arm
    overhead press 3x10
    standing flies 1x5
    bicep curl 3x10
    standing flies 1x5
    overhead ext. 3x10
    standing flies 1x5
    bench press 1x30
    single arm row 1x75
    pull ups(palms out)x6

    Took dogs for a run(cold rain/foggy like its been all day :( )
    3 miles(no stops/press ups,tried to keep a faster pace,sprint last 50m)
     
  2. belltoller

    belltoller OffTopic MonstreOrdinaire Supporter

    Ned, man...putting me to shame :eek:

    I've to clear this hamstring business and get working - things aren't ever going to be convenient again at my age and injury... I've to manage work-arounds like everyone else who accomplish goals.

    Cheers for setting the bar a little higher...
     
  3. ned

    ned Valued Member


    I've felt like I've been treading water for a long time but certain things have happened to set me on my current path,the hardest of them to bear being painful and untimely.As a result(and to continue the analogy)the current has quickened and it's as if I'm trying to catch up to stay in control-if that makes any sense.
    If I can help motivate you I'd consider it a favour returned as I value the input from you(and Boris!),plus the others who've taken an interest in this log.

    30/jan
    final day snagging at pub/hotel job,nice early finish

    (at home)
    ba duan jin
    sil lim tao
    chum kil
    hong quan
    lao joia pts 1,2,3

    walk dogs 20 mins

    kung fu class,back after 2 wk absence due to work,mainly working on
    dragon sets/forms,finishing with free/moving chi sao in a round robin format.
     
  4. ned

    ned Valued Member

    31/jan
    Felt a bit drained today-last few weeks are catching up with me,so took things a bit easier

    Run with dogs(wet,cold,strong headwind which made first half heavy going,second half easier)
    1m,30xpress ups (fingers)
    1m,30xpressups (wrists)
    1m,sprint last 50m

    10xpull ups(palms facing)
    plank 1min
    8x pull ups(palms out)
    plank 1min

    ba duan jin
     
  5. Bozza Bostik

    Bozza Bostik Antichrist on Button Moon

    What sort of dogs do you have? I can't really run with ours, he's bit small...and arses around too much :)
     
  6. Fish Of Doom

    Fish Of Doom Will : Mind : Motion Supporter

    well, you could always pick him up and THEN run :p (and when he has to pee, just aim him at the people you pass by)
     
  7. ned

    ned Valued Member


    Staffordshire bull terriers-the older one lags behind a little nowadays but when I get to the sprint finish(well,as fast as I can:p)at the end she normally sneaks up from behind and leaves me for dust !
    The younger one probably covers twice the distance I do,circling and exploring the fields next to the track normally soaked and filthy this time of year by the time we get home.
    I don't get a moments peace when i get home till I take them out.Once home they're usually flaked out together in their basket or on someones lap :).
    Btw my dogs '**** around' too and have nearly tripped me up on occasions especially at the start when they're especially excited !
     
    Last edited: Jan 31, 2014
  8. Bozza Bostik

    Bozza Bostik Antichrist on Button Moon

    Staffies are nice. I like 'em. Do you have them off leash? It's not allowed here. He would be better off lead I think.

    I think I need to work with him over the summer, I tried before but it would mess up my own running too much. But by the summer I should be good enough at running to have a couple of "training sessions" with him.

    He's fast as hell when sprinting, but he's not so focused when he's on a lead and keeping a steady trot. He gets bored and tries to eat my shoe laces.

    You lunatic :)

    What if he wants a poo?
     
  9. ned

    ned Valued Member





    Staffies suffer from a bad press-they're soppy as hell.Where I run is usually
    deserted so they're off the lead but i normally take one just in case.

    The long retractable leads are good but the younger one still does'nt like it much-I only put them on a lead if we bump into someone we don't know,
    another reason I like to run just before dusk.Summer's normally a bit busier
    with folks you don't see the rest of the year who dont like to go out in the cold/dark.

    What is your dog Boris?-He sounds like a terrier,bet he'd get used to running with you pretty quick.He needs a walk anyhow so you both win,right! :)

    Btw, are you going to update your log mate ? :running::banana:
     
  10. Bozza Bostik

    Bozza Bostik Antichrist on Button Moon

    Yeah, we have a mini bullterrier, it's the same. People cross the street from us. It's sad as he's the friendliest thing you could meet. He loves anything little; kids, babies, puppies. He's pathetic, he whines if we don't let him go up and meet them.

    He get's tons of exercise, he's pretty ripped. People thing we do those pulling exercises and tyre hangs with him, but nope, just lots of walks, racing and playing around. We recently got pestered by a friend demanding that we tell them what we do with him. (If you get a dog, you bloody walk and play with the poor thing!!!)

    Were surrounded by forests here. We usually take him deep into the forest and let loose the dog of war there. :) But technically we shouldn't.

    hmmm...the log. I'm kinda lazy. I'm hoping to run 40 k in April when I turn 40. So I have been training up for that. It's a bit hard at the moment as it's sometimes below -15 and lots of snow and ice. Some days I just run up and down the apartment stairs for 20 mins! Brutal fun.
     
  11. ned

    ned Valued Member

    Staffies are gentle and loyal and like you say love children.
    I swear mine smile too !
    When I used to walk my old dog in the forest near us she'd pick up logs/branches and run around with them,smacking your shins if you didnt watch out !
    40k is a good goal to train for-1k for every year :)
     
  12. Fish Of Doom

    Fish Of Doom Will : Mind : Motion Supporter

    slingshot :)
     
  13. ned

    ned Valued Member

    01/feb
    afternoon session with training buddy,ritchie

    warm up/stretching
    WC dynamic exercises
    run through various kf hand forms
    broadsword,staff forms

    sil lim tao
    chum kil
    poon sao ; rolling arms-fixed drilling,inside/outside gates
    fixed free(keeping shoulders relaxed,elbows in)
    moving chi sao (trying to keep structure within free sparring)

    fixed push hands(preparing for upcoming competition)

    chen forms
    ba duan jin
    qi gongs
     
  14. ned

    ned Valued Member

    03/feb
    Yesterday took it easy,long walk with dogs.

    Today,run after work,comfy new running shoes(cold but clear,still evening)
    1m,
    30x press ups(fingers)30x twisting crunches
    1m
    30x press ups(wrists) plank 1min - looked up to see a barn owl hunting overhead :)

    1m,sprint last 50m

    5 min skipping(run on spot 30 secs,girly jumps 30 secs,repeat
    run on spot,cross hands x 3 turns 30 sec,khan khan 30 secs,repeat
    high knees 1min)
    10x pull ups(palms in)

    6kgs dumbbell,each arm
    bench press 3x10
    standing flies 1x5
    overhead ext. 3x10
    standing flies 1x5
    bicep curl 3x10
    standing flies 1x5
    overhead press 3x10
    single arm row 1x75

    5 min skipping(run on spot 30 secs,alternate high knee 30 secs,repeat
    run on spot,crossing hands 30 secs,khan khan 30 secs,repeat
    high knees 1 min)
    8x pull ups(palms out)

    sil lim tao
    ba duan jin
     
  15. belltoller

    belltoller OffTopic MonstreOrdinaire Supporter

    Man, you're getting some good cardio in there. You run a mile, do pressups, crunches, run another mile, more pressups and a plank, run another mile with a 50metre sprint, then on to rope skipping, dumbbell work and pull ups, then the yoga/tai chi stances.

    You're already ahead of me by a good bit :mad:

    Good work!
     
  16. ned

    ned Valued Member

    04/feb
    Bit rushed this evening so,
    run with dogs straight 3m(dry,windy,overclouded and dark)

    later taiji class;drilling applications in pairs
    free fixed push hands
    broadsword and straightsword short form practice
     
  17. ned

    ned Valued Member

    06/feb
    Nothing yesterday,late finish at work again.
    Today,20 min walk for the dogs straight after work(dark,cold drizzle,dismal)
    Got home, not much time before going to kf class so ;
    5 mins skipping(30 secs run on spot,crossing hands,30 secs khan khan,repeat
    30 secs girly jumps,30 secs telemark,repeat
    1min high knees)

    6kg dumbbell each arm
    standing flies 1x10
    overhead press 1x30
    bicep curl 3x10
    standing flies 1x10
    overhead ext. 3x10
    standing flies 1x10
    bench press 1x30
    single arm row 1x75

    10x pull ups

    5mins skipping(30secs run on spot,30 secs base jump,repeat
    30 secs run on spot,cross hands every 3 turns,30 secs alt.high knee,repeat
    1 min high knees)
     
  18. ned

    ned Valued Member

    07/feb
    Finish work;usual run routine(pleasant;dry,still,clear sky)
    1m
    30xpress ups(fingers)plank 1min
    1m
    30xpress ups(wrists)30xcrunches with twist
    1m,sprint last 50m

    that's all-end of week and feeling a bit pooped out :zzz:
     
  19. belltoller

    belltoller OffTopic MonstreOrdinaire Supporter

    Ya did well, man...ya did well.

    BTW, watch your hamstrings on the sprints ;)
     
  20. ned

    ned Valued Member

    08/feb
    Afternoon session with couple of training partners from my school;
    warm up
    run through kf forms/applications;ten tigers,hong quan,dragon water form
    poon sau,rolling arms-fixed drills

    chen; GMs' new frame, Lao joia sections 1,2,3
    fixed push hands-prep for competition


    Got home and dogs had been walked already so
    10x pull ups(palms out)
    5 mins skipping(1min run on spot,crossing hands,1min base jumps
    30 secs khan khan,30 secs telemark,repeat
    30 secs high knees,30 secs sprint)

    6kg dumbbell each arm
    bench press 3x10
    standing flies 2x5
    bicep curl 3x10
    overhead ext. 3x10
    standing flies 2x5
    overhead press 3x10
    chest flies 3x10
    standing flies 2x5
    single arm rows 1x75

    6x pull ups(palms out)
    5 mins skipping(1min run on spot,cross hands every 3x,1 min alt.high knee
    30 secs khan khan,30 secs telemark,repeat
    30 secs high knees,30 secs sprint)

    sil lim tao
    ba duan jin




    Would appreciate some pointers from anyone who can help me with some weights advice.My home training is mostly cardio based and I'd like to expand the weights element to include squats/deadlifts.Thought I'd start with squats as they seem simpler,but please put me right if that's not the case.
    I'd really like a few simple guidelines(feet parallel,knees in line above?)
    to help ensure safe,correct form.
    I have dumbbells,bar,basic set of weights but need to get(or make) a rack for
    squats,although at lighter weights it may not be absolutely necessary-again please set me right on that.
    I'll see what response I get here first before posting on the weights forum-I see a couple of the regulars there have visited this log so I might get lucky :)
     

Share This Page