Shu's Training Journal (or "Old Man Kung Fu")

Discussion in 'Training Logs' started by InkyTommy, Nov 16, 2014.

  1. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    -High Heel Kick
    -Inside Crescent Kick
    -Outside Crescent Kick
    -High Heel Kick, Jumping High Heel Kick
    -Inside Crescent Kick, Jumping Inside Crescent Kick
    -Outside Crescent Kick, Jumping Outside Crescent Kick
    -Front Slap Kick, Jumping Front Slap Kick
    -Four Kicks
    -Cyclonic Kick
    -Butterfly Kick
    -Back Fist, Steal Step Side Kick, Spinning Side Kick
    -Back Fist, Steal Step Side Kick, Reverse Punch, Roundhouse Kick, Spinning Heel Kick
    -Side Kick, Skipping Side Kick, Jump Spinning Side Kick
    -Wall Side Kicks -5/side
    -Wall Side Kicks & Pump - 5/side
    -Wall Low High Side Kicks - 5/side
    -Sit Up Punches - 35
    -Back Extensions - 45
    -Forms:
    • Sam Lei Keun
    • Staff
    • Tong Keun
    Notes:
    -Fitbit results from today: 363 calories, avg heart rate of 106 BPM, max heart rate of 151 BPM.
    -Class ran long tonight. Sifu really drilled us on our most current forms. Some of the upper belts are testing soon, so that may have been why. Thankfully, I have a good two years before I'm ready to test again! :cool:
     
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  2. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu Sparring Time!

    Decent class tonight...even if it was a little short. We had a late start. So that meant an early finish because the Friday Night Tai Chi Class was lining up outside at the bottom of the hour.

    Oh well. Guess this evened things up since yesterday went long.

    We focused a lot on movement and tactical fighting. I noticed that in the kid's class just before mine, the students just stood there and did the same thing over and over again. Sifu was not happy.

    So we did about 15- 20 minutes of warm up and the spent rest of the class point sparring.

    Personally, I didn't do badly. I worked mostly on closing distance...either by circling or zig-zagging in. It was effective and I was able to score most of the time.

    Still felt a little rusty. My mobility wasn't quite where it should have been. And Sifu even commented on it.

    Still...even a little improvement is an improvement.

    Notes:
    -Fitbit results from today: 287 calories, avg heart rate of 1046 BPM, max heart rate of 162 BPM.
     
    axelb likes this.
  3. Monkey_Magic

    Monkey_Magic Well-Known Member

    I think your average heart rate of 1046 BPM seems on the high side :) Have you considered seeing a cardiologist? :D
     
    InkyTommy likes this.
  4. InkyTommy

    InkyTommy Unique Like Everyone Else

    Just checking to see if y'all are paying attention! :D

    (And I'm probably more in need of a good typing tutor than a cardiologist...) :cool:
     
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  5. InkyTommy

    InkyTommy Unique Like Everyone Else

    Gym Time II: The Gymining

    You know...I gotta admit it. It felt really GOOD to get back into the gym!

    After two weeks away, I was starting to flab out. Anyway, here's what I was up to;

    -Medicine Ball Push Ups - 2 x 10
    -Side to Side Medicine Ball Push Ups - 2 x 10
    -Palms-Facing Pull Ups - 2 x 10
    -Inverted Rows - 2 x 10
    -Dumb Bell Curl Press - 20 lbs/arm (15, 12)
    -Weighted Punches - 7.5 lbs/arm
    • Jab/Cross - 2 x 10/side
    • Jab/Cross/Hook - 2 x 10 side
    -Wall Side Kick & Pump - 5/side
    -Horse Stance Squat & Hold - 2 x 10
    -Straddle Split - 2/side
    -Standing Splits - 2
    -Low Stance Stretch - 2 x 10

    Notes:
    -Fitbit results from today: 201 calories, avg heart rate of 104 BPM, max heart rate of 140 BPM
    -Sifu (who I should point out has PhD in Molecular Biology) pointed out (again) last week that the best physique for Northern Style Kung Fu is solid, long and limber.
    -Therefore, he doesn't recommend lifting heavy weights in repetitive motions. Rather, he suggests, do compound movements that build toned and solid muscles rather than bulk up size.
    -So I'm adopting the attitude I used when I was training in Parkour, which is to go into the gym and just "play". Rather than have a set plan, I'll just do what I feel like...as long as it hits the arms, legs, back and chest.
    -It worked well today. I actually had fun again!
     
    Monkey_Magic likes this.
  6. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    Weird class. I think Sifu was annoyed with the kid's class before ours. Eh. Whatevs.

    -High Heel, Jumping High Heel Kick
    -Inside Crescent, Jump Spinning Inside Crescent Kick
    -Outside Crescent, Jump Spinning Outside Crescent Kick
    -Cyclonic Kick
    -Bow Stance, Jump Low Stance, Bow Stance Punch, Jump Low Stance, Butterfly Kick
    -Bow Stance Six Punches
    -Back Fist, Scraping Punch, Spinning Back Fist, Side Kick
    -Back Fist, Scraping Punch, Jump Spinning Back Fist, Scraping Punch
    -Low Hit, Overhead Back Fist, Scraping Punch, Side Kick
    -Running Step - Rear Hand Back Fist
    -Running Step - Ridge Hand
    -Forms:
    • Two Person Sei Fon Sei Bei
    Notes:
    -Fitbit results from today: 252 calories, avg heart rate of 94 BPM, max heart rate of 125 BPM
    -Sifu ran through a lot of techniques for the Upper Belts, so I think he's trying to get them to test in the next rank test. Eh. It's nice to get a preview of what's to come!
     
    axelb likes this.
  7. InkyTommy

    InkyTommy Unique Like Everyone Else

    Gym Fu: Electric Boogaloo

    -Cable Cross-overs - 22.5 lbs, 25 lbs, 30 lbs (per side) - 15, 12 , 10
    -Seated Pull Downs - 110 lbs, 120 lbs, 130 lbs - 15, 12, 10
    -Tricep Dips 3 x 10
    -Dynamic Tension Curls - 50 lbs - 5 for 30 - 40 secs
    -Wall Side Kick & Pump - 5/side
    -Low Stance Squats - 10/side
    -Heavy Bag - 5 min

    Notes:
    -Fitbit results from today: 174 calories, avg heart rate of 104 BPM, max heart rate of 138 BPM
    -Quick workout between meetings. Still...managed to hit all the high points.
     
    axelb likes this.
  8. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    Sifu wasn't there, so it was a tag team effort by Sihing Mike and Sijay Ida. And it was pretty fun, too!

    -Frog Stretch
    -Straddle Split
    -Standing Split
    -Pigeon Stretch
    -Straddle Toe Touch
    -High Heel, Jumping High Heel Kick
    -Inside Crescent, Jumping Inside Crescent Kick
    -Outside Crescent, Jumping Outside Crescent Kick
    -Front Slap Kick, Jumping Front Slap Kick
    -Rear Roundhouse, Rear Roundhouse Kick
    -Rear Roundhouse, Rear Roundhouse Kick (to target)
    -Steal Step Side Kick
    -Steal Step Side Kick, Jumping Side Kick
    -Four Kicks
    -Cyclonic Kick
    -Butterfly Kick
    -Advanced Butterfly Kick
    -Forms:
    • Chong Keun
    • Staff
    • Tong Keun
    Notes:
    -Fitbit results from today: 275 calories, avg heart rate of 96 BPM, max heart rate of 140 BPM
    -Sihing Mike spent a lot of time on those last four kicks...which I was fine with. because I need the practice!
     
  9. InkyTommy

    InkyTommy Unique Like Everyone Else

    Forgot to log yesterday's Gym Fu Time!

    -BOSU Ball Push Ups - 2 x 10
    -BOSU Ball Tricep Push Ups (feet on ball) - 2 x 10
    -Inverted Rows - 2 x 10
    -Reverse Grip Inverted Rows - 2 x 10
    -Cable Tricep Press - 60 lbs, 70 lbs, 85 lbs (15, 12, 10)
    -Cable Bicep Curls - 40 lbs, 50 lbs, 60 lbs (15, 12, 10)
    -Lunge Steps - 2 x 10
    -Wall Side Kicks - 2 x 5/side
    -Standing Splits
    -Straddle Splits

    Notes:
    -Fitbit results from today: 154 calories, avg heart rate of 103 BPM, max heart rate of 120 BPM


    And Kung Fu II Time tonight:

    -High Heel, Jumping High Heel Kick
    -Inside Crescent, Jumping Inside Crescent Kick
    -Outside Crescent, Jumping Outside Crescent Kick
    -Front Slap Kick, Jumping Front Slap Kick
    -Roundhouse Kicks, Jumping Roundhouse Kick
    -Side Kick, Jumping Side Kick
    -Heel Thrust Kick, Jumping Heel Thrusting Kick
    -Shuffle Ax Kick, Jumping Shuffle Ax Kick
    -Back Fist, Reverse Punch
    -Back Fist, Reverse Punch, Ridge Hand
    -Four Upper Cuts, Hook, Hook (moving backwards)
    -Jab, Cross, Hook, Hook, Upper Cut, Upper Cut (moving forward)
    -Back Fist, Jump, Spinning Back Fist, Scraping Punch
    -Back Fist, Scraping Punch, "Reverse" Back Fist, Jump, Spinning Back Fist, Scraping Punch
    -Forms:
    • Staff
    • Sabre
    • Tong Keun
    • Two-Person Sei Fon Sei Bei
    Notes:
    -Fitbit results from today: 372 calories, avg heart rate of 102 BPM, max heart rate of 148 BPM
     
    axelb likes this.
  10. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Sparring Time!

    The grown ups are back!

    Good class...all the adults were back. So we got a chance to work on stuff we wanted to.

    For me, it's fighting more offensively. I still tend to be more of a defensive counter-puncher. That's always been my style. Best compliment I received once was "Every time I come at you, you're not there!"

    Admittedly, it's an Old Guy technique. If I'm sparring a bunch of Young 'Uns, I'm not going to chase them around the ring since my endurance is probably not as high as theirs.

    But I'm not the only Old Guy in this class...and they're ALL counter punchers! So I need to learn how to get in there and open them up for some good shots.

    And tonight I learned that I'm not very good at that. I also realized that I'm pulling my punches, which I think is a direct result of sparring the Young 'Uns.

    So...much work to do.

    But a good time was had by all and nobody died.

    Notes:
    -Fitbit results from today: 417 calories, avg heart rate of 115 BPM, max heart rate of 148 BPM
     
    axelb likes this.
  11. InkyTommy

    InkyTommy Unique Like Everyone Else

    Gym Time!


    -Chin Ups - 10
    -Tricep Dips - 10
    -Chin Ups - 10
    Tricep Dips - 10
    -Reverse Grip Inverted Row - 2 x 10
    -Tricep Push Ups - 2 x 10
    -Pectoral Flies - 100 lbs , 110 lb, 120 lbs (15, 12, 10)
    -Lat Pull Downs - 100 lbs , 110 lb, 120 lbs (15, 12, 10)
    -Horse Stance Squats - 3 x 10
    -Low Stance Stretches - 10

    Notes:
    -Forgot to bring my Fitbit. Now it thinks I'm a slacker...:(
     
  12. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    -One Foot Stance - 10/side
    -Low Stance Stretch -5/side
    -Waistline Rotations - 10
    -Horse Stance Squats - 10
    -High Heel Kick, Jumping High Heel Kick - 8/side
    -Inside Crescent Kick, Jump Spinning Inside Crescent Kick - 8/side
    -Outside Crescent Kick, Jump Spinning Outside Crescent Kick - 8/side
    -Standing Splits - 3/side
    -Straddle Splits
    -Dive Bomber Push Ups - 10
    -Knuckle Push Ups - 10
    -Tricep Push Ups - 10
    -Spider-Man Push Ups -10
    -Sit Up Punches - 25
    -Back Extensions - 35
    -Back Fist, Roundhouse, Spinning Heel Kick
    -Back Fist, Steal Step Side Kick, Skipping Side Kick, Jump Spinning Side Kick
    -Cyclonic Kick
    -Front Sweep
    -Back Sweep
    -Mizhou Running Punches
    -Horse Stance, Bow Stance, Jump Kick, Kick
    -Forms:
    • Sam Lei Keun
    • Staff
    • Tong Keun
    Notes:
    -Fitbit results from today: 341 calories, avg heart rate of 103 BPM, max heart rate of 148 BPM
     
  13. InkyTommy

    InkyTommy Unique Like Everyone Else

    Gymboree!

    -BOSU Ball Push Ups - 2 x 10
    -Elevated Push Ups (feet on BOSU ball) - 2 x 10
    -Inverted Rows - 2 x 10
    -Pull Ups - 10, 8
    -Cable Tricep Press - 60 lbs, 70 lbs, 85 lbs (15, 12, 10)
    -Cable Curls - 40 lbs, 50 lbs, 60 lbs (15, 12, 10)
    -Weighted Punches (7.5 lbs/arm)
    • Jab/Cross
    • Jab/Cross/Hook
    • Uppercuts
    -Lunge Steps - 2 x 10
    -Wall Roundhouse Kicks - 2 x 10/side

    Notes:
    -Fitbit results from today: 185 calories, avg heart rate of 99 BPM, max heart rate of 134 BPM
    -Really need to work on my Pull Ups...
     
    axelb likes this.
  14. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    -High Heel Kick, Jumping High Heel Kick
    -Inside Crescent Kick, Jumping Inside Crescent Kick
    -Outside Crescent Kick, Jumping Outside Crescent Kick
    -Cyclonic Kick
    -Four Kicks
    -Butterfly Kick
    -Front Roundhouse, Back Fist, Front Roundhouse
    -Front Roundhouse, Back Fist, Heel Thrusting Kick
    -Front Roundhouse, Back Fist, Reverse Punch, Rear Roundhouse, Spinning Heel Kick
    -Skipping Forward Side Kick, Hook Kick, Roundhouse, Ax Kick
    -Front Roundhouse, Back Fist, Push Kick, Jab, Cross, Jab, Cross
    -Front Roundhouse, Back Fist, Reverse Punch, Ridge Hand, Side Kick , Spinning Side Kick
    -Running Step; Front Back Fist
    -Running Step; Reverse Punch
    -Running Step; Back Fist, Ridge Hand
    -Running Step; Ridge Hand, Ridge Hand
    -Running Step; Rear Back Fist, Straight Punch
    -Knuckle Push Ups - 10
    -Tricep Push Ups - 10
    -Spider-Man Push Ups - 10
    -Reverse Push Ups - 10
    -Back Bend Push Ups - 10
    -Crunches -30
    -Kung Fu Sit Ups - 10
    -Forms
    • Sam Lei Keun
    • Tong Keun
    Notes:
    -Fitbit results from today: 319 calories, avg heart rate of 97 BPM, max heart rate of 143 BPM
    -The "front roundhouse/back fist/front roundhouse" combo is a hallmark of our style and very effective in actual sparring. The front kick acts as a jab to open up your opponent.
    -The really good fighters throw their back fist at the same time an then follow it up with either a straight punch or a side kick. Either way, you've forced your opponent into action! :D
     
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  15. InkyTommy

    InkyTommy Unique Like Everyone Else

    Gymnanigans

    -BOSU Ball Push Ups - 2 x 10
    -Elevated Push Ups - 2 x 10
    -Lat Pull Down Machine - 100 lbs, 110 lbs, 120 lbs (15, 12, 10)
    -Tricep Dips - 3 x 10
    -Preacher Curls - 40 lbs, 50 lbs, 60 lbs (15, 12, 10)
    -Horse Stance Squats - 3 x 10
    -Wall Supported Side Kick-and-Pump - 10/side
    -Straddles Split - 3/side
    -Standing Splits -3

    Notes:
    -Fitbit results from today: 168 calories, avg heart rate of 97 BPM, max heart rate of 156 BPM
    -Need to take this up a notch. Maybe add some more reps or an additional set.
    -Ideally, I need to find someplace to jump rope and at least shadow box if there's not a bag. Hmmm....
     
    axelb likes this.
  16. InkyTommy

    InkyTommy Unique Like Everyone Else

    Gymboree (yesterday, June 28th)

    -Curl Press (20 lbs/arm) - 2 x 14
    -BOSU Ball Push Ups - 2 x 14
    -Inverted Rows - 3 x 10
    -Lunge Steps - 3 x 10
    -Weighted Punches 7.5 lbs/hand
    • Jab/Cross - 10/side
    • Jab/Cross moving forward - 10/side
    • Jab/Cross/Hook/Hook - 10/side
    -Shadow Boxing - 2 x 2 mins

    Notes:
    -Fitbit results from today: 199 calories, avg heart rate of 109 BPM, max heart rate of 120 BPM
    -Just started Shadow Box in front of the mirror where all the dumb-bell weights were. I probably looked pretty sill...but had fast hands doing it!
     
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  17. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    -High Heel Kick
    -Inside Crescent Kick
    -Outside Crescent Kick
    -Jumping High Heel Kick
    -Jumping Inside Crescent Kick
    -Jumping Outside Crescent Kick
    -Cyclonic Kick
    -Back Fist, Straight Punch, Side Kick
    -Back Fist, Straight Punch, Side Kick, Jump Spinning Side Kick
    -Front Roundhouse, Back Fist, Straight Punch, Rear Roundhouse, Spinning Heel Kick
    -Front Roundhouse, Back Fist, Jumping Ax Kick, Straight Punch, Jumping Rear Roundhouse
    -Back Fist, Scraping Punch, Side Kick
    -Back Fist, Scraping Punch, Side Kick, Spinning Side Kick
    -Back Fist, Scraping Punch, Upswing
    -Back Fist, Scraping Punch, Jab, Cross, Spinning Back Fist, Spinning Back Fist
    -Back Fist, Scraping Punch, Jump Spinning Back Fist, Cat Stance Block, Front Sweep
    -Bow Stance, Block Up, Palm Push, Rear Sweep
    -Sit Up Punches - 35
    -Back Extensions - 45
    -Forms: Tong Keun

    Notes:
    -Fitbit results from today: 333 calories, avg heart rate of 102 BPM, max heart rate of 151 BPM
    -We may have done a couple more punch combinations that I can't entirely recall. Then again...we may not have. Because I can't entirely recall.
    -Felt really strong during tonight's class. Maybe I should scale it back to two classes a week instead of three and throw in an extra gym workout...
    -The true test will, of course, be after Sparring Class tomorrow.
     
    axelb likes this.
  18. InkyTommy

    InkyTommy Unique Like Everyone Else

    Everybody Was Kung Fu Fighting!

    A mixed night at the Ol' Kung Fu Fight Club.

    I'm switching up my game to be more on the offense instead of counter-punching, so I was trying a lot of new stuff. A lot of it...did not work.

    Oddly enough, I sparred against a few upper belts and actually dominated the round. But then I went up against a lower ranked classmate and he just utterly annihilated me! With the same moves! Up hill, in the snow, both ways!

    He was taller and kept me on the outside with his reach and some pretty quick combos. Even though...it was the same combo every time. But I just couldn't break his guard. It could have just been a case of him having a great "On" night and me being "Off". And to his credit, he's improved tremendously.

    However, this has made me realize that I need to work on my endurance, footwork and kicks. Sifu Alex told me that I telegraph my roundhouse...and he's right. It comes from an old switch kick move I used to use in Muay Thai. Only now it creates a subconscious stutter step. Or maybe I should just follow through with it.

    Either way, I need to step up my training regimen to improve these areas.

    But regardless...it was still a fun night!

    Notes:
    -Fitbit results from today: 557 calories, avg heart rate of 123 BPM, max heart rate of 154 BPM
     
    axelb likes this.
  19. InkyTommy

    InkyTommy Unique Like Everyone Else

    Gymanigans!

    I'm pleased to announce...the triumphant return of Heavy Bag Training!

    -Bag Work
    • Jump Rope - 1 min
    • Jab/Cross (switching stances) - 2 min
    • Jump Rope - 30 secs
    • Jab/Cross/Hook or Back Fist/Reverse Punch/Ridge Hand (right and left lead stances) - 2 min
    • Jump Rope - 30 sec
    • Kick/Punch Combos - 2 min
    • Free - 2 min
    • Jump Rope - 30 sec
    -BOSU Ball Push Ups - 2 x 15
    -Lat Pulldown (120 lbs) - 2 x 14
    -Tricep Cable Press (75 lbs) - 2 x 14
    -Bicep Cable Curls (50 lbs) - 2 x 14
    -Horse Stance Squats - 2 x 15
    -Straddle Split

    Notes:
    -Fitbit results from today: 290 calories, avg heart rate of 106 BPM, max heart rate of 140 BPM
    -Felt good to get back into some heavy bag work and jumping rope. This should improve my attacks and footwork respectively...
     
  20. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    -Jumping Jacks - 30
    -Lunge Stretch - 2/side
    -Straddle Splits - 3
    -High Heel Kick
    -Jumping High Heel Kick
    -Inside Crescent Kick
    -Jumping Inside Crescent Kick
    -Outside Crescent Kick
    -Jumping Outside Crescent Kick
    -Front Slap Kick
    -Jumping Front Slap Kick
    -Jump Knee Tuck
    -Toe Touch
    -Half Squat
    -Pistol Squat
    -Squat Down to Cat Stance
    -Squat Down to Cat Stance Continuous (switching sides)
    -Squat Down to Cat Stance, Low Kick, Move
    -Squat Down to Cat Stance, Low Kick, Move to Bow Stance
    -Back Fist, Reverse Punch, Move
    -Back Fist, Reverse Punch, Long Hook, Long Hook
    -Jab, Cross, Long Hook, Long Hook, Reverse Back Fist, Reverse Back Fist
    -Back Fist, Jump Spinning Back Fist, Back Fist Scraping Punch, Front Sweep
    -Long Back Fist, Scraping Punch, Upswing
    -Jab, Cross, Block Under, Skipping Straight Punch
    -Eagle Claw Grab (with partner)

    Notes:
    -Fitbit results from today: 261 calories, avg heart rate of 96 BPM, max heart rate of 133 BPM
    -The last two sequences (just before the Eagle Claw drill) were part of an advanced form, so I'm pretty sure I'm not describing it correctly. :(
     

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