I remember well the amount I would sweat, and leg pain from Taiji Yang form. I did Chen style for a bit also and they went for even deeper stances
January 27, 2018 - additional Modified Yoga routine January 28, 2018 10 minutes on treadmill Yang Taijiquan Long form Tung Taijiquan fast form
Tung Ying Chieh version of Yan,g from my Shifu, is lower than the Yang you see from the Yang family, but higher than Chen. I also trained Chen a few years ago but only learned the 18 form and Laojia Yilu. I no longer do any Chen
January 29, 2018 Gave my legs a rest, 2 days of doing taiji with the corrections my shifu gave me and they are stiff and sore. From what I am reading, when you are a geezer like me you need to give yourself more recovery time. So.... I did weights, dumbbells, circuit, 2 rounds. Still not heavy, 20 pound dumbbells Squats 12 reps - 40lbs Bench Press 12 reps - 40lbs Deadlift 12 reps - 40lbs Overhead Press 12 reps - 40lbs Bent over rows - 1 side at a time - 12 reps - 40lbs Total Gym only 1 round, felt something hurt a bit in the left shoulder blade on the last exercise so I decided not to push it. Pull-ups 12 reps at level 4 Chin-ups 12 reps at level 4 Chest flies 12 reps at level 3 Baduanjin (8 pieces of Brocade) ------------------------------------------------------------------------------------ And now for some weightlifting reminiscing from my early 30s To show what a wimp I’ve become , and maybe to give someone some ideas for training My workout from the early 1980s. I would not go any heavier because I was doing this alone in my basement without a spotter Dead lift, 1 set - 6 to 8 reps at 180lbs Bench Press, 1 set - 6 to 8 reps at 150lbs Standing Military Press, 1 set - 6 to 8 reps at 110lbs Dumbbell Curls – 2 sets - 10 reps at 35lbs per dumbbell Dumbbells - Triceps Extension – 2 sets - 10 reps at 35lbs per dumbbell Dumbbells - Bent over rows – 2 sets - 10 reps at 35lbs per dumbbell
I was reading an article about training goals as you get older - the part that always stuck with me, was about how your goals each year should not be seen as to increase the numbers in lifting, or speed running, but maintaining the same numbers should be viewed as progress. I'm a way off from that, but I like to bear that in mind especially when I'm having slow months (or years).
January 30, 2018 Sun salutation - 3 rounds 10 minutes treadmill at incline level 5 at 3mph Taijiquan - Yang Long form Taijiquan - Tung fast form
From my POV that makes since, however since I am coming back to training after injury and dealing with Arthritis as well I think gains are possible. Am I going to be doing a 180lb deadlift again....likely not, but I do think I can do better than 40lbs. It is just a matter of taking it slow and listening to my internal Dirty Harry Which is something I have not been good at since I hit 50...but not closer to 60 than 50, I am beginning to listen
January 31, 2018 Sun Salutations only 2 rounds, I was pressed for time before work Stairs; 6 flights up Yoga, Long routine Yang Taijiquan Long form
February 01, 2018 Had a thought this morning, I use to get up every morning and go to my basement and work on the total gym. I would do 15 triceps kick backs 15 rows palms vertical 15 triceps kick backs 15 rows palms horizontal 15 triceps kick backs 15 cross cable rows And then I decided that was not enough so I added a bunch more to my morning routine.... and then stopped going to the basement in the morning to work on the total gym..... today I went back to the old morning routine and it felt great, so that is what I will do in the mornings 3 or 4 mornings a week from now on...so... February 01, 2018 Total Gym at level 3 12 triceps kick backs 12 rows palms vertical 12 triceps kick backs 12 rows palms horizontal 12 triceps kick backs 12 cross cable rows 12 Chest flies, 2 sets Went to work, but got a call the youngest was sick, so I went home and took her to the doctor. A viral infection, but strep and not the flu. She slept so I started reading Xing Yi Quan Tu Na Si Ba by Song Zhi Yong with Tom Bisio. Now I'm an old (retired from) xingyiquan guy but this got me wanting to do some standing practice so Zhan Zhuang only 3 minutes Santi Shi, only 3 minutes per side She as still sleeping so Yoga was next All poses held for 5 long deep breathes unless otherwise stated 1. Standing back bend and side bend - 5 times each side hold for 1 breath 2.Forward Bend - hold for 10 breaths 3. Chair Pose or "Utkatasana" 4. Tree pose 5. Mountain Pose 6. Warrior 1 (poses 6 though 9 done right side fist, then repeat on left side) 7. Warrior 2 7a. 5 point star 8. Triangle Pose 9. Half-moon pose 10. Camel pose 11. Extended puppy pose 12. Cat - Cow pose (10X) 13. Downward Dog 14. Plank 15. Cobra 16. Boat Pose 17. Crunches (x25) 18. Bridge Pose 19. Shoulder stand - held for 10 breaths 20. Plow 21. Reclining Cobbler - held for 12 breaths 22. Shavasana - held for 12 breaths 23. Sukhasana (Easy Pose) - held for 10 breaths 24. Legs-Up-the-Wall Pose or "Viparita Karani" - held for 30 breaths 25. Legs-Up-the-Wall Cobblers pose - held for 10 breaths 26. Straight leg pose seated 27. Wide angle pose seated 28. Easy pose - held for 10 breaths Hope to do taijiquan later after my wife gets home
February 2, 2018 Yang Long Form 4 flights of stairs All poses held for 5 long deep breathes unless otherwise stated 1. Standing back bend and side bend - 5 times each side hold for 1 breath 2.Forward Bend - hold for 10 breaths 3. Chair Pose or "Utkatasana" 4. Tree pose 5. Mountain Pose 6. Warrior 1 (poses 6 though 9 done right side fist, then repeat on left side) 7. Warrior 2 7a. 5 point star 8. Triangle Pose 9. Half-moon pose 10. Camel pose 11. Extended puppy pose 12. Cat - Cow pose (10X) 13. Downward Dog 14. Plank 15. Cobra 15a. Upward Plank 16. Boat Pose 17. Crunches (x25) 18. Bridge Pose 19. Shoulder stand - held for 10 breaths 20. Plow 21. Reclining Cobbler - held for 12 breaths 22. Shavasana - held for 12 breaths 23. Sukhasana (Easy Pose) - held for 10 breaths 24. Legs-Up-the-Wall Pose or "Viparita Karani" - held for 30 breaths 25. Legs-Up-the-Wall Cobblers pose - held for 10 breaths 26. Straight leg pose seated 27. Wide angle pose seated 28. Easy pose - held for 10 breaths Standing post 3 minutes Santi Shi 3 minutes per side
February 03, 2018 Total Gym all 3 sets of 12 reps at level 3 Triceps kick backs Rows -Total Gym all 1 sets of 15 reps at level 3 Iron cross Pull ups/Chin ups Seated Chest Press Chest flies Pull over crunch Triceps extension Yang Long Form All poses held for 5 long deep breathes unless otherwise stated 1. Standing back bend and side bend - 5 times each side hold for 1 breath 2.Forward Bend - hold for 10 breaths 3. Chair Pose or "Utkatasana" 4. Tree pose 5. Mountain Pose 6. Warrior 1 (poses 6 though 9 done right side fist, then repeat on left side) 7. Warrior 2 7a. 5 point star 8. Triangle Pose 9. Half-moon pose 10. Camel pose 11. Extended puppy pose 12. Cat - Cow pose (10X) 13. Downward Dog 14. Plank 15. Cobra 15a. Upward Plank 16. Boat Pose 17. Crunches (x25) 18. Bridge Pose 19. Shoulder stand - held for 10 breaths 20. Plow 21. Reclining Cobbler - held for 12 breaths 22. Shavasana - held for 12 breaths 23. Sukhasana (Easy Pose) - held for 10 breaths 24. Legs-Up-the-Wall Pose or "Viparita Karani" - held for 30 breaths 25. Legs-Up-the-Wall Cobblers pose - held for 10 breaths 26. Straight leg pose seated 27. Wide angle pose seated 28. Easy pose - held for 10 breaths Standing post Santi shi February 04, 2018 (Sunday) Yang Long Form Tung fast form - x2 Yang Dao form - x2 February 05, 2018 So far Shoveled my dang driveway. I can literally fit 8 or 9 cars in my driveway without a problem and the entire dang thing was covered with an inch of ice crystals on top of ice. It was like scraping heavy ice of a windshield the sixe of my driveway.... that was a work out for an old guy like me
February 05, 2018 evening Yang Long Form Standing post and Santi Shi standing Not feeling very well, think I am fighting the infection my youngest had.
February 06, 2018 Total Gym all 3 sets of 12 reps at level 3 Triceps kick backs Rows And actually did Piquan (Xingyiquan) again, had not trained piquan in a few months. Nothing else, I am fighting the infection my youngest had and it is zapping my energy Thinking about starting my 100 a day for a week 5 elements practice; Week 1 would be piquan 100 times, week 2 would be zuanquan 100 times, etc. Piquan, Zuanquan, Bengquan, Paoquan, Hengquan For those that do not know Xingyiquan, these are the forms I am talking about doing. Also this is not me, this is Hai Yang, a person I would like to train with, but sadly he is in Montreal, over 300 miles from where I am
February 07, 2018 Morning All poses held for 5 long deep breathes unless otherwise stated 1. Standing back bend and side bend - 5 times each side hold for 1 breath 2.Forward Bend - hold for 10 breaths 3. Chair Pose or "Utkatasana" 4. Tree pose 5. Mountain Pose 6. Warrior 1 (poses 6 though 9 done right side fist, then repeat on left side) 7. Warrior 2 7a. 5 point star 8. Triangle Pose 9. Half-moon pose 10. Camel pose 11. Extended puppy pose 12. Cat - Cow pose (10X) 13. Downward Dog 14. Plank 15. Cobra 15a. Upward Plank 16. Boat Pose 17. Crunches (x25) 18. Bridge Pose 19. Shoulder stand - held for 10 breaths 20. Plow 21. Reclining Cobbler - held for 12 breaths 22. Shavasana - held for 12 breaths 23. Sukhasana (Easy Pose) - held for 10 breaths 24. Legs-Up-the-Wall Pose or "Viparita Karani" - held for 30 breaths 25. Legs-Up-the-Wall Cobblers pose - held for 10 breaths 26. Straight leg pose seated 27. Wide angle pose seated 28. Easy pose - held for 10 breaths Evening Total Gym all 3 sets of 12 reps at level 3 Triceps kick backs Rows Dumbbell work, 2 Dumbbells, 20 lbs each Squats 1 x 12 Bench Press 1 x 12 Dead Lift 1 x 12 Overhead Press 1 x 12 Bent Over Rows 1 x 12 Total Gym Level 4 Chin Ups 12 at level 4 Pull Ups 12 at Level 4 Yang Long form
February o8, 2018 Yang Long Form Tung Fast Form Posture repetition 4 postures 10/3 postures 20/1 posture Xingyiquan Santi Shi - 40 repetitions
Another 4am headache, no training in the morning Evening Total Gym all at level 3 Triceps Kick Backs 3 sets Rows 3 sets Iron Cross 3 sets Pull ups/Chin ups/Parallel 3 sets Seated Chest press 1 set Chest Flys 1 set Pull Over Crunch 1 set Lying Triceps Extensions 1 set Taijiquan work 20 Grasp Sparrows Tail 20 Golden Rooster stands on 1 leg 20 Repulse Monkey 20 Brush Knee Step 20 Diagonal Flying
February 10, 2018 Yoga: All poses held for 5 long deep breathes unless otherwise stated 1. Standing back bend and side bend - 5 times each side hold for 1 breath 2.Forward Bend - hold for 10 breaths 3. Chair Pose or "Utkatasana" 4. Tree pose 5. Mountain Pose 6. Warrior 1 (poses 6 though 9 done right side fist, then repeat on left side) 7. Warrior 2 7a. 5 point star 8. Triangle Pose 9. Half-moon pose 10. Camel pose 11. Extended puppy pose 12. Cat - Cow pose (10X) 13. Downward Dog 14. Plank 15. Cobra 15a. Lizard Pose 15b. Upward Plank 16. Boat Pose 17. Crunches (x25) 18. Bridge Pose 19. Shoulder stand - held for 10 breaths 20. Plow 21. Reclining Cobbler - held for 12 breaths 22. Shavasana - held for 12 breaths 23. Sukhasana (Easy Pose) - held for 10 breaths 24. Legs-Up-the-Wall Pose or "Viparita Karani" - held for 30 breaths 25. Legs-Up-the-Wall Cobblers pose - held for 10 breaths 26. Straight leg pose seated 27. Wide angle pose seated 28. Easy pose - held for 10 breaths Treadmill - Walking Incline: 6 speed: 3.2 mph time: 15 minutes
February 11, 2018 Yoga: All poses held for 5 long deep breathes unless otherwise stated 1. Standing back bend and side bend - 5 times each side hold for 1 breath 2.Forward Bend - hold for 10 breaths 3. Chair Pose or "Utkatasana" 4. Tree pose 5. Mountain Pose 6. Warrior 1 (poses 6 though 9 done right side fist, then repeat on left side) 7. Warrior 2 7a. 5 point star 8. Triangle Pose 9. Half-moon pose 10. Camel pose 11. Extended puppy pose 12. Cat - Cow pose (10X) 13. Downward Dog 14. Plank 15. Cobra 15a. Lizard Pose 15b. Upward Plank 16. Boat Pose 17. Crunches (x25) 17a. Reclining hand to Big Toe Pose 18. Bridge Pose 19. Shoulder stand - held for 10 breaths 20. Plow 21. Reclining Cobbler - held for 12 breaths 22. Shavasana - held for 12 breaths 23. Sukhasana (Easy Pose) - held for 10 breaths 24. Legs-Up-the-Wall Pose or "Viparita Karani" - held for 30 breaths 25. Legs-Up-the-Wall Cobblers pose - held for 10 breaths 26. Straight leg pose seated 27. Wide angle pose seated 28. Easy pose - held for 10 breaths Pranayama Breathing Exercises 1. Three Part Breathing 2. Alternate Nostril Breathing Yang Long Form Baguazhang Tea Cup Exercises with weights 4 lbs 10 rounds per side 6 lbs 5 rounds per side 9 lbs 5 rounds per side Then attempted with ping pong ball.... failed miserably
February 12, 2018 Stairs 7 flights Treadmill 3.3 mph at an incline of 6 Dumbbell work, 2 Dumbbells, 20 lbs each Squats 1 x 12 Bench Press 1 x 12 Dead Lift 1 x 12 Overhead Press 1 x 12 Bent Over Rows 1 x 12 Total Gym Level 5 Chin Ups 12 at level 5 Pull Ups 12 at Level 5
February 13, 2018 No training, my mother (in her 80s) fell in driveway, spent much of my evening in the Emergency room
