Growing-up’s BodyBlog

Had to go to the Hospital, my Father had a car accident, his little Terios had an accident, I think it is our present for Christmas, he is now here; home, the car is a wreck, but for the first time he was wearing the Seat Belt, they gave him a Feldene shot for his back / neck pain, but looking at what happened it could be much, much worse.
Good night. - Frank

Last days of the year, no Karate, or Kata, so I was able to train slow and a bit heavier than the usual, I think the sensation is kind of addictive.
Start by warming up:
Run in the band for 15 min,
Move to do some crunches:
3 x 40 your usual low crunch
3×30 twisting crunches each side
3 x 30 Leg raise
Enough:
Move to warm-up my shoulders ever since I hurt my shoulder rotator cuff!
And: Chest and back day
Inclined Bench Press
DB 4 x 12 x 42 kg
Inclined Rowing using a French bar:
DB 4 x 12 x 60 kg
Lower the angle:
DB 4 x 12 x 42 kg
Dead lifts still using the trusty French bar:
DB 4 x12 x 60 kg
Flat bench;
DB 4 x 12 x 42 kg + Flys same weight
Side row:
DB 5 x 12 x 42 kg
Pullovers
3 x 12 x 42 kg
Sited rows:
3 x 8 x 82 kg
Tomorrow will be arm and legs day, happy new year

To all of my friends in BBing.com

Merry Christmas and a Happy new year 2007

Frank

One of the things I enjoy in life is running.
You don’t need expensive equipment, or a special membership, just a good pair of running shoes, a shirt and a pant.  You can do that very expensive or cheap, but you will always enjoy running.  Today it was not the exception.

Started at 9:54
Run for 1:21:04
Burned about 1103 kilo Calories
Max 166 ppm
Average 154 ppm

According to the weather forecast today in my area it is at 29 degrees Celsius, cloudy, but it feels like 30, it is very hot.

Yesterday I go to the movies, and enjoy the new Bond Movie, Casio Royale, what a great movie, maybe the third Bond Movie that is worth calling a Spy movie.

12/20/2006
Back, chest shoulder’s day.
After 30 min of warm-up (15 min run plus 15 of abs exercise)

With very light weight a short warm up for the rotator cuff (will never be able to overcome that shoulder injury by not warming up the shoulders first) similar to doing DB External Rotation!
3 x 20 x 15 kg Lesson learned for shoulders you don’t need tons of weight you need smart weight.
DB Flat Bench Press
6 x 16 x 23kg
4 x 12 x 70 kg
DB Pullovers
6 x 16 x 23 kg
4 x 12 x 70 kg
BB Row
3 x 12 x 70 kg
Lat Pull Downs
3 x 15 x 70 kg
DB Incline Press
3 x 12 x 70 kg
Dumbbell Row
3 x 12 x 70 kg
DB Fly
3 x 12 x 70 kg

01:17:32 total time
708 kcal,
Max 167 ppm
Ave 122 ppm,

Not a bad day after all since my return from the audit in ES I have not gone to the gym except for the kijon Kata practice of Tuesday.

Early Morning 12/21/2006
5 km run!
00:29:53
399 kcal,
Max 161 ppm,
Ave 153 ppm,

12/21/2006
Forearm, Biceps, Triceps day

After 30 min of warm-up (15 min run plus 15 of abs exercise) plus for the Triceps we added dips (to me bodyweight is more than enough, it is a warm-up remember) after that back into action!

Wrist curls
4 x 15 x 20 kg
Seated Biceps Curl
4 x 12 x 23 kg
Wrist curls
4 x 15 x 20 kg
Kickbacks
4 x 12 x 23 kg
Incline Dumbbell Curl
4 x 10 x 23 kg
Overhead DB Extensions
4 x 12 x 23 kg
Decline extensions
4 x 15 x 23 kg
Thick grip holds
4 x 15 x 20 kg
Close-Grip EZ Bar Curl
3 x 10 x 40 kg Assisted
Standing Dumbbell Triceps Extension (we call them here cup)
4 x 8x 40 kg
Lying DB Triceps Press
4 x 12 x 60 kg
Hammer Curl
4 x 10 x 23 kg

Wasted! but I feel G¼t
01:23:10,
778 kcal
Max 151 ppm,
Avg 124 ppm,

Tomorrow I will start my morning with the usual 5 km run, to warm-up too many things still running in the office, need the extra energy boost to be able to close some projects before January 1st.
-Frank

Last night work as heavy as possible my legs, running season is over, time to rest and grow some leg muscles.
Did some Leg Press 3 x 12 x 100 kg
To add some spice I did some calves work out just to add support to my knees (yes the gastrocnmius play an important roll not only to keep the pace in a run but also the equilibrium when doing a Geri)  Did seated calf raise 7 x 12 x 80kg…
Then moved to Leg extensions 3 x 12 x 70 kg but I did them one leg at a time just to add more explosiveness!
finish working the leg curls again 3 x 12 x 70 kg again one leg at a time.
Early in the morning (and tomorrow will be the same) I did my early morning run 5 km / 33 min, 86% Average H.R.  nothing out of this world.
Tonight our Sempai Pablo put us to work on our basic kata (form), almost I could not hold my position, it was so funny at the same time embarrassing… Why he choose Kata!  the truth, the pain tonight was even better than last night doing leg stuff