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)
Ned, man...putting me to shame 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...
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.
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
What sort of dogs do you have? I can't really run with ours, he's bit small...and arses around too much
well, you could always pick him up and THEN run (and when he has to pee, just aim him at the people you pass by)
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)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 !
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?
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:
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.
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
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
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
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 Good work!
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
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)
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:
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