a_welch503 WORKOUT JOURNAL

[Bearbait]

Glad to hear you had a great day at the gym. Great job. Are those numbers close to a PR?

Nothing like a great day in the gym to tame the beast. Deo Gratias.

[gymgirl]

Originally Posted by a_welch503

Comments: Is this what normal feels like? All body parts functioning like they should, completely cooperative. No back pain, no leg pain or weakness, no hip problems. No weird tingly, numb sensations or twitching. No blurred vision or blind spots while lifting. Only the sensation of bees stinging my toes, but compared to that same feeling from belly button to toes...that's nothing.

that's great news welch! i know what you mean too. after taking 2 weeks off i went back in the gym, shoulders felt pretty good, knee felt good, back felt good, hip felt good. i'd forgotten what it was like to workout painfree!

p.s. that's great that you took your daughter to hit the bag! what a fun father daughter activity!

[F_Mac]

Originally Posted by a_welch503

Comments: Is this what normal feels like?

Andy, I'm sorry to say that you are not even close to normal.

Awesome numbers though, glad to hear you're getting back on track!

[seraph]

glad to see you're feeling well, and like everyone else said, sunday's workout looks great :

[.V.]

Thanks all. And training with the girls is truly a highlight of my day. My big one has trained with me since she was six years old. She's been too busy to play with dad for a while though being 17. However, the training has paid off twice now to save her from serious harm. Having her back in a pair of sweats learning to beat the hell out of bad men is really great.

[.V.]

02-06-2007

5x5 (heavy day)
Squat.....105, 125, 145, 165, 185
Bench.....110, 130, 150, 170, 190
Row.......110, 130, 150, 170, 190
Cable Crunch.............105x4x10

Comments: Good day today. 185 felt pretty heavy, but manageable. I got my 190 on bench and row for reps. I know this is a first for row, maybe for bench, don't feel like going back to look though. It is much better than being pinned under 150 for bench not so long ago. Managed to turn recent irritations and frustrations into focus for killing some weights in the gym.

Nutrition: On track for the day. Didn't eat enough yesterday. Had some stuff on my mind with much to do and just didn't feel up to it. What I did eat was high calorie, high fat, high protein, high carb foods...just not enough of it to get all my nutrients and cals in.

[gcs118]

Hey Andy, you're progress has still been steady, and the numbers definitely show it. Congrats on the lifts today!

[.V.]

Thank you Greg.

-------------------
Extra workout. I wasn't supposed to do it because it's lifting day, but yesterday got us all off schedule and RJ wanted her workout.

Heavy bag only. Took turns. Each drill was full intensity done by observer's count, not time.

Punch out drill x 100 punches
Hook drill x 100 hooks
Reverse punch drill x 100 punches
Front kick drill x 50 kicks
Knifehand drill x 50 strikes
High palm strike drill x 100
Low palm strike drill x 100
Side kick. Both out of breath by now 20 each side.

I think RJ counted wrong and I got a few extra kicks in. Shhh, it's OK, I did the same to her.

[JDR3]

Good to see you had a good lift day!
Always like your Strike workout.

[.V.]

02-07-2007

RJ bailed today because of battered knuckles and just watched. Last night while they were bleeding I reminded her I'd told her to wear her gloves. She said, "but you said gloves are for girls." I reminded her that she is after all...a girl and should wear them for a while anyway.

Froggiegirl and I did this:

Walk 15 minutes (maybe close to a mile).
Stretching and warmup.
Heian Shodan
Heian Nidan
Walking drills with crecent steps, punches, kicks, useless blocks.
Yeah, I know useless kata practice, but kids do enjoy it.
------------------------------------------------------
They wanted me to do some of the higher ones for them so I did
Tekki Shodan (passable - they didn't see the mistakes)
Then, inspired by pierini's performance on Empi, I decided to tackle Gangaku...it's been many years and yes they could see the mistakes and I looked like a clown and will be feeling it tomorrow.
---------------------------------
The real workout (the effective stuff)
Board
100 reverse punches...the girls aren't allowed to do this, no boards until 18 years old.

Bag
Just some drills, until winded then switching, taking turns.
Punchout Drill
Hook Drill
Reverse Punches
Hammer Strikes
Palm Strikes
Front Kicks
Side Kicks
Inside Circles against thrown bag.
Outside Circles against thrown bag.
----------------
Finished off with mixed combination work, was supposed to just be boxing skills practice with things like jabs, straight punches, crosses, and hooks. Froggiegirl stuck to the plan but I caught myself using knees and hammer strikes with an occasional reverse punch to "finish off" a combination. Again, working until out of breath then trading places.

That is all, done in about an hour. Some of it was relaxed and some was very high intensity.

I like Gankaku but the spin on the one leg while the other leg is chambered and wrapped behind the other leg is tricky and has made many a man look like a clumbsy fool.

Sounds like you have good muscle memory if you were able to do those kata after, I presume, not having done them in a while.

Yes those blocks are generally useless, but they help build perfection of technique which helps build perfection of character. That's all they are really good for.

Good workout. Thanks for posting the details. Osu!

[.V.]

Originally Posted by pierini

I like Gankaku but the spin on the one leg while the other leg is chambered and wrapped behind the other leg is tricky and has made many a man look like a clumbsy fool.

Try making him fall down. I did say it made me look and feel like a clown.

Shodan and Nidan are pretty easy, for beginners, hard to mess them up. How many millions of times have you done them over the years? If I were to video them and show them to you or someone who trains kata all the time...it could be good entertainment, kind of like watching laugh in.

EDIT: When the right foot is cocked behind the left knee - no worries. Other side - it gets funny. Of course any turning technique is prone to cost me my balance and remind me not to have pride these days. These aren't something I routinely train for. Mostly because I was never very good at them and chose to work on bettering the things I could be effective with.

Tekki I had to look at first and like I said, it was pretty sloppy. The kids didn't see the mistakes, but the WERE there.

[ajarvis]

Looks like your workouts are going good. It's nice to be able to workout with your daughters!

[.V.]

And one day, you'll be working out with your son. It is great to share interest in good health and fitness with them when they are little. Then they can hopefully carry those interests with them through life.

Today I mostly have an interest in anti-inflammatories. I over did it a bit yesterday. When your children want to see you do something or show them something new...it's difficult to let them down.