Sunday Karate and weight workout.
Warm up first.
Arnold DB Press – 4 x 35ea x 5
Lunge Squat – 4 x weightless x 5ea (Knees sore!)
Stiff Leg Deadlift – 4 x 35ea x 5
Seated Toe Raise – 4 x 95 x 5
Total time in the weight room about 25 minutes.
After that:
Kata – 5 Heian Sho-dan.
Front stance with front punch and reverse punch – 20 punches total each side.
Horse stance with front punch – 20 single punch.
Stretching – 2 x 10 front raise each leg & 2 x10 side raise each leg.
Saturday Karate and weight workout.
Warm up first.
Front Pulldowns – 4 x 90 x 5
BB Bench Press – 4 x 115 x 5
Alt DB Curl – 4 x 40ea x 5 – heavy
BB Shrugs – 4 x 135 x 5
Kata – 4 Heian Sho-dan and 1 Heian Ni-dan.
Crunches – 3 x 15
Horse stance with front punch 10 single pucnh and 20 double punch.
Front stance with front punch and reverse punch – 30 punches total.
Stretching – 2 x 10 front raise each leg & 2 x10 side raise each leg.
Friday Karate class.
Today was my first day back at Friday night class. My Sensei’s pushed us hard tonight with a lot of stance work.
We warmed up with shifting, jogging, strecthing and then the horse stance with single punch, double punch and triple punch.
First was horse stance with our partner holding his hand over our heads and making sure that we stay low and don’t rise up during punches.
Second was front, our partner holding a pad in front of our knee making sure that we are bending low enough and also hold our back leg at the ankle to make sure that we keep a good stance.
Next was our partner pulling our belts around our waist as we move forward in our front stances.
It was a good workout and I felt really good tonight.
No weight workout tonight since I had class.
Thursday weight workout.
Warm up first.
Arnold DB Press – 4 x 30ea x 5
DB Squat – 4 x 40ea x 5
Stiff Leg Deadlift – 4 x 30ea x 5
Seated Toe Raise – 4 x 85 x 5
Total time in the weight room about 30 minutes.
After that:
Kata – 4 Heian Sho-dan and 1 Heian Ni-dan.
First blog entry.
Last night was my first night back to class after the holiday break.
We did some new moves that we have not done before. It was interesting to learn new things since I am now an orange belt but I was having a little trouble getting coordinated.
I did notice that since I stopped smoking my endurance has improved a great deal in class, even though the class last night was intense with no breaks.
Today I started lifting weights again after a long layoff. The workout tonight was good. Since I am just getting back into my workouts again, I am taking it slow and using light weights.
Warm up first.
Front Pulldowns – 4 x 80 x 5
DB Bench Press – 4 x 40ea x 5
Alt DB Curl – 4 x 35ea x 5
DB Shrugs – 4 x 55ea x 5
Total time in the weight room about 25 minutes.
After that:
Kata – 3 Heian Sho-dan and 2 Heian Ni-dan.
Basics – Practiced some of the new moves from last night.
Dynamic Stretching – front leg stretch and side leg stretch 2 x 10 each leg.
