sensiD’s BodyBlog

Hay to all the Shugo people out thare who are still bothering…and you know who is snd Is NOT!!!!!

Just a little challange that I am throwing out to you and myself this week. This is a school vacation week up here in northern VT and I am hopefuly starting a new job at the beginning of the next week which may have me to taped out to workout to the level that I am used to     ………     so I am challangeing myself and all of you to this…

On Top of what you would usualy be doing also do This!!!!!!!!! by the end of the week!

200 Dive bomber pushups

350 Regular pushups

500 Goodmornings

1 minuet right/left side planks every day!

The goodmornings are going to KILL me so the rest of you should be at least trying them! Good luck!! Please post your participation and results on team site!

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Box squat into form(2) into preacher curl.

10/10/10/10   circle of tiger/circle of tiger/Ronin/Ronin   65×10/65×15/75×12/75×12

Stretching yoga series 5minuets

Close grip benchpress into close grip pulldown into form(2)

165×10/15/17/185×10  125×10/15/16/150×10   statue of crain/ statue of crain/ Ronin/ Ronin

Pelvic tilt exercise 1minuet 5 sec

Jump to box into step up into alternat dumbell curl intp pressdown

5/5/5/10  10/10/10/20   25×25/45×10/55×5/20×10    100×20/110×15/120×10/90×15

Pelvic tilt crunches 2×25 1×50

Stretch series 5minuets.

Tie kwan do workout 1 hour.

Pelvic tilt workout 1 minuet.

E Z curl 125×5  145×3

E Z curl with 55lbs into 1-2 block with punch in medium horse stance into rope pushdowns with 60 lbs.

15/15/15/14/14/14/13/13/13/12/12/12/11/11/11/10/10/10/

15/15/15.

Close grip bench superseted with preacher curls and with pelvic tilt crunches.

115×15  55×10  50

115×15  55×10 50

Totals 9sets triceps  11sets biceps

About 1/2 hour self defence workout not counting warmup work.

Figured I would post what I did today and try to keep in the habit of doing so!

Footwork drils for warmup.

Abbs 1minuet rehab pelvis tilt exercise. Multiple sets of pelvic tilt crunches. 2 forms 3 each.

Stretching for injury and some yoga stretches.

Rotator cuff lifts.

Benching warmup    115×10  205×5

Benchpress  300×5  340×3 380×1  380×1 (Had some help with many so will be doing same weight next cycle..althow I had little to no help on last set with 380.

Pullups to forms as supersets.         5/5/-60×10/160×10 for the pullups……..2forms 4times each.

Dips to forms as superset. 5/6/-60×12/-60×16……2forms 4each.

All basic kicks 5per leg.

roundhouse to reverse cresent kick 5 per leg

front kick to roundhouse 5 per side.

Stretch with same series as begining.

5laps in pool.

 22 total forms.

This one is just to keep me from getting lazy on easter day/ weekend!

pushups/jumpingjacks/divebomber pushups/crunches…done as one long circet!

10/10/10/10

9/9/9/9

8/8/8/8

7/7/7/7

6/6/6/6

5/5/5/5

4/4/4/4

3/3/3/3

2/2/2/2

1/1/1/1

10/10/10/10

If you realy want to be impresive do the whole thing 2 or 3 times

End with 1 and 1/2 minuet side planks/front plank/reverse plank..if possible do this twice.

If you do martial arts pick a form and do it 5 times.

Good way to burn of the peeps!

Happy easter!