sensiD’s BodyBlog

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!

Had my first day of rehab yesterday. Aparently I had one vertabra locked against another to one side so my body always wanted to go to that side. He did a few things and got it sort of unlocked and he than said that part of the problem was that my pelves was bent the wrong way so I am now doing pelvic tilt exercises. If I did them standing they would look obseen……(But it does simulat the activity and just think more strength for the drill…this is going wrong!) so on my back they just look silly. I do feel a little beter though.

We will see how this goes!!!!!! Thank you for all the help that you people have given me through this!

Went to doctor today and was officialy diagnosed with inflamed sciatic nerve….BUT he is of the opinion that fixing it should be no problem and that it should not hold me back in any way. I will be going to physical tharapy and he said if it is not cleared up in around 3 weeks than he will just give me a shot of cortosone and it should go away..I do want to avoid that however! Wish me luck and if anyone has any exercise/ yoga or Pilaties ideas to help keep it f4rom hapening again I would be happy to listen and start doing..still want to do strongman or at least a bench compotition someday!

MY challange…….Right now…Is to train to the best of my ability with what is going on right now.

This seems like a cop out at times to me but not all challanges can be balls to the wall testosterone fests, sometimes a person has to struggle to crawl with thare fingernails. But as long as you are going foreward than you are working and not letting life defeate you. I am learning that in spades right now!

Yes..the challange name is a BAD joke!

1st..some minor whineing by way of explanation of my absence.

O.K things in my universe have sucked lately with loss of job and back pain so I have not been working out regulary. I am feeling slightly better in the back side department but will be focusing on core, abb, and high rep rehab type movements along with forms and careful kenpo movements and trying to re learn how to walk with better posture to solve the basic problem. This means I will be be being vatrey carefull on the challange type stuff for a while(Will also be focusing on cardeo type strengthing sutch as rowing and swimming).

I know people still want challanges but it kills me to not be abble to participate in what I am setting out for people..so here is how I am going to handle this! This challang will be for people to do to give me a base line to work against and toward when I will hopefully feel up to it in hopefuly 2 weeks.

 Challange!

Grab your big rock (Mine is about 120+ish) and hugg it to your chest. Do as many squats as you can and then put it down. If you are a martial artist pick a form to do 3-4 times, do 15 combonations, 2 minuets of shadow boxing, etc. Pick your rock back up and do as many as possible again. Continue this cycle over and over for 1 and 1/2 hour and record how many forms and lifts you do! Simple realy!

Report to me what you do and I will see what I can do in about 2-3 weeks.

This is sort of short but is instramental for the next Idea I am working with.

Many people (Including me) are out of work. When you are out of work you have less money for driveing to the gym,paying for thr gym and more need to work of frustration, depression and frequently ANGER!! I am looking around the site and outside the site and through my martial atrs books for Ideas.

O.K  enough with the lead up….

Everyone who reads this go out and find 2 rocks. 1) about the side of your head, 2) something that is hard to pick up and hug to your chest but is light enough that you can carry for about 10 steps before you NEED to drop it! Write me when you find rock….

Well, it is official..I just got kicked in the neather regions by this whole depression thing, when you apply the logic that it is a recession when your frend looses his job and a depression when you do!! Not shore how this will affect my training and fighting for the summer.

Basicly what happened is that the kid I am working with’s contract with us runs out at the end of this week and with the current economy no new contracts are comeing in for older kids and the place can not afford to carry me due to budget cuts untill some come in… thing is that they (my boss and her boss) fell over themselves saying over and over that it was not anything that I had done and that my job performance had no problems…..what the heck can you do?

Any job ideas for a 3rd dan with a bachelers in history and 10+ years in human services who can bench 400+ on a good day? They would be apreciated!