Shu's Training Journal (or "Old Man Kung Fu")

Discussion in 'Training Logs' started by InkyTommy, Nov 16, 2014.

  1. InkyTommy

    InkyTommy Unique Like Everyone Else

    Gym Fu!

    Busy work and social week means light training week. But I managed to get a little something in.

    Wednesday, Dec 13th

    Forms, forms and forms!

    Cranked through Sam Lei Kuen and Staff for about 30 minutes to shore up those little details.

    Notes:
    -Fitbit results from today: 257 calories, avg heart rate of 114 BPM, max heart rate of 140 BPM.


    Friday, Dec 15th

    -Bench Press (135 lbs) - 2 x 15
    -Seated Row (90 lbs) - 2 x 15
    -Cable Rope Curls (50 lbs) - 2 x 15
    -Cable Rope Tricep Press (60 lbs) - 2 x 15
    -Cable Punches (20 lbs/arm) - 3 x 10
    -Seated Leg Press (195 lbs) - 2 x 10
    -Seated Calf Press (195 lbs) - 2 x 10
    -Standing Splits - 3
    -Straddle Splits -3 /side
    -Cobra

    Notes:
    -Fitbit results from today: 179 calories, avg heart rate of 104 BPM, max heart rate of 133 BPM.
     
    axelb likes this.
  2. InkyTommy

    InkyTommy Unique Like Everyone Else

    Forgot to log in my Gym Fu yesterday.

    Monday, Dec 18th

    -Seated Chest Press (110 lbs) - 2 x 15
    -Seated Row Machine (110 lbs) - 2 x 15
    -Curls (15 lbs/arm) - 2 x 15
    -Tricep Press (20 lbs/arm) - 2 x 15
    -Seated Leg Press (165 lbs) - 2 x 15
    -Standing Splits - 3
    -Straddle Splits -3 /side
    -Cobra

    Notes:
    -Fitbit results from today: 179 calories, avg heart rate of 104 BPM, max heart rate of 133 BPM.


    Tuesday, Dec 19th - Kung Fu Time!

    -Jumping Jacks - 50
    -One Foot Stance - 10/side
    -Horse Stance Stretch
    -Low Stance Stretch - 10/side
    -Arm Circles - 10
    -Arm Swings - 10
    -Waistline Rotations - 10
    -High Heel Kick
    -Inside Crescent Kick
    -Outside Crescent Kick
    -Front Slap Kick
    -Spinning Inside Crescent Kick, Outside Crescent Kick
    -Back Fist, Side Kick, Reverse Punch, Roundhouse Kick
    -Back Fist, Side Kick, Reverse Punch, Roundhouse Kick, Spinning Side Kick
    -Front Footsweep
    -Rear Footsweep

    Focus Mitt Drills (3 -4 times per side)
    -Rear Leg Roundhouse Kick
    -Outside Crescent Kick
    -Spinning Hook Kick
    -Spinning Heel Kick
    -Inside Crescent Kick

    Forms:
    Chong Keun


    Notes:
    -Fitbit results from today: 400 calories, avg heart rate of 106 BPM, max heart rate of 141 BPM.
    -Man, this class was brutal! I just fumbled a bunch of the basic combos. And my hip is acting up again, so my kicks were terrible. Sifu's nephew (who is also a Sifu) was teaching the class and I could just feel him looking at me in shame :(
    -But honestly, my head just wasn't in it tonight. Guess that's the real lesson for tonight...always get your head right.
     
  3. InkyTommy

    InkyTommy Unique Like Everyone Else

    The Old Man Returns

    Happy New Year, folks. Returning back to physical activity after a glorious two week hiatus.

    Here's how I jump started 2018:

    -BOSU Ball Push Ups - 2 x 10
    -Knuckle Push Ups - 2 x 10
    -Inverted Rows - 2 x 10
    -Reverse Grip Inverted Rows - 2 x 10
    -Cable Rope Tricep Press (60 lbs) - 2 x 15
    -Cable Rope Curls (20 lbs) - 2 x 15
    -Standing Squats - 4 x 10
    -Standing Split - 3
    -Straddle Split - 3/side

    Notes:
    -Fitbit results from today: 239 calories, avg heart rate of 108 BPM, max heart rate of 138 BPM.
     
    axelb likes this.
  4. InkyTommy

    InkyTommy Unique Like Everyone Else

    Thirty Minutes of Forms

    Like it says on the label, folks. Worked on Chong Keun and Sam Lei Kuen for a good solid thirty minutes. And every time I'd mess up, I'd start it again from the beginning.

    Focused on keeping the stances low, my shoulders loose and really doing it with good...er...form.

    Notes:
    -Fitbit results from today: 187 calories, avg heart rate of 105 BPM, max heart rate of 127 BPM.
     
    axelb likes this.
  5. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    Wow...that class was a beating. But then, all of Sifu Alex's usually are. Here's how it went down:

    Warm Up
    -High Heel Kick
    -Inside Crescent Kick
    -Outside Crescent Kick
    -Front Slap Kick
    -Back Fist, Back Fist, Reverse Punch (1...1,2)
    -Back Fist, Reverse Punch, Back Fist, Reverse Punch (1,2,1,2)
    -Back Fist, Back Fist, Reverse Punch, Rear Roundhouse Kick
    -Side step Hook, Side step Hook
    -Side step, Hook Low, Side step Hook High
    -Side step Hook Low, Hook High (same side)

    Focus Mitt Drills - 2 mins each side (left lead, right lead), no breaks
    -Jab, Cross
    -Cross, Cross
    -Front Leg Roundhouse (skip forward)
    -Evasion Drill 1 - Ducking Haymakers
    -Evasion Drill 2 - "Bull and Matador"

    Sadism Drills
    -Knuckle Push Ups - 10 (slow count)
    -Narrow Palm Push Ups - 10 (slow count)
    -Wide Palm Push Ups - 10 (slow count)
    -Tricep Push Ups - 10 (slow count)
    -Spider-Man Push Ups - 10 (slow count)
    -Repeat the 50 push ups...still slow count!
    -Crunches - 30
    -Left Side Crunches - 30
    -Right Side Crunches - 30
    -Kung Fu Sit Ups - 10
    -Advanced Kung Fu Sit Ups - 10
    -Iron Shirt - 2 mins
    -Horse Stance - 2 mins

    Notes:
    -Fitbit results from today: 570 calories, avg heart rate of 127 BPM, max heart rate of 160 BPM.
    -It's good to be back! :D
     
  6. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu Sparring Time!

    So much for gently easing into class after a holiday. Sifu John, our Sifu's more intense nephew ran the class. And it was definitely a workout.

    We started with 50 jumping jacks, 25 push ups, 25 sit ups and 10 burpees. That right there exhausted half the class (which suggests that we're really out of shape).

    From there, we went straight into reflex training. We paired off and had to throw a certain strike (jab, cross or hook) when our partner held his/her target in a certain position.

    We spent the rest of the night working on speed. We broke up into groups for point sparring. Any time any group scored a point, we'd all stop and reset. The goal was to build up our reaction time. "Don't think! Just move!" was the mantra of the night.

    We continued doing variations of this drill all night.

    I did okay. I won a few rounds and lost a few rounds. Which is definitely an improvement since a few months ago I never scored any points.

    Unfortunately, when the pressure's on ALL of us reverted back to our comfort zones. I kept opening with the same moves, falling back on the same combinations, etc...

    Then we got a chance to watch Sifu John spar. That guy needs to be a Martial Arts star! It was a terrific demonstration of actual Kung Fu fighting. I'd say he was fast as lightening. In fact, I'd say it was a little bit frightening. ;)

    Seriously, it was amazing. He rarely repeated any moves, constantly varied up his techniques and his hits were clean and precise. It was a great definition of our form in motion.

    I left feeling both disheartened and inspired.

    Notes:
    -Fitbit results from today: 646 calories, avg heart rate of 129 BPM, max heart rate of 173 BPM.
    -My roundhouse kicks are getting much better. I can almost get my right leg kick to head height. The left leg is a little more restricted. But they both have the proper snap and power.
    -Based on our warm up, I'm in better shape than most of my class mates. Feel like my heart rate is unusually high when compared to earlier classes, though. Could be that I'm working harder now that my hip doesn't hurt anymore. (shrug)
     
    Guitar Nado likes this.
  7. InkyTommy

    InkyTommy Unique Like Everyone Else

    ung Fu II Time Times Two!

    Forgot to log my activities from yesterday.

    Monday, Jan 8th - Thirty Minute Forms

    -Kuen Lei Keun
    -Sam Lei Keun
    -Staff
    -Bonus: Shadow Boxing and light kicking drills

    -Fitbit results from today: 204 calories, avg heart rate of 111 BPM, max heart rate of 124 BPM.


    Tuesday, Jan 9th - Kung Fu II Time!

    Warm Up
    -High Heel Kick, Jumping High Heel Kick
    -Knuckle Push Ups - 10
    -Inside Crescent Kick, Jumping Inside Crescent Kick
    -Tricep Push Ups - 10
    -Outside Crescent Kick, Jumping Outside Crescent Kick
    -Spider-Hombre Push Ups - 10
    -Cyclonic Kick
    -Dive Bomber Push Ups - 10
    -Sit-Up Punches - 30
    -Back Extension - 40

    Technique and Combinations
    -Block Up, Low Punch - 10/side
    -Upswing Punches, Scraping Punch - 10/side
    -Overhead Back Fist, Scraping Punch - 10/side
    -Back Fist, Reverse Punch, Steal Step Side Kick
    -Back Fist, Reverse Punch, Steal Step Side Kick, Back Fist, Scraping Punch
    -Shuffle Feet, Straight Punch, Push Kick, Jab, Cross, Jab, Cross (moving forward on the last two punches)
    -Shuffle Feet, Straight Punch, Push Kick, Jab, Cross, Jab, Cross, Push kick

    Forms
    Sam Lei Keun - Entire Class
    Sam Lei Keun - Blue Belts Only

    -Fitbit results from today: 386 calories, avg heart rate of 112 BPM, max heart rate of 138 BPM.
     
    axelb likes this.
  8. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    -One Foot Stance - 8/side
    -Horse Stance Squats - 5
    -Hop into Horse Stance Squats - 10
    -Horse Stance - 4 mins
    -High Heel Kick, Jumping High Heel Kick
    -Inside Crescent Kick, Jumping Inside Crescent Kick
    -Outside Crescent Kick, Jumping Outside Crescent Kick
    -Horse Stance, Block, Running Punch
    -Inside Crescent Kick, Jump Spinning Inside Crescent Kick
    -Cyclonic Kick
    -Figure Eight Outside Crescent Kick
    -Forward Sweep
    -Rear Sweep
    -Sit Up Punches - 30
    -Back Extensions - 40

    -Sam Lei Keun - Blue Belts only, slowly with Sifu


    Notes:
    -Fitbit results from today: 436 calories, avg heart rate of 110 BPM, max heart rate of 144 BPM
    -Good to work the forms with Sifu. Often when we do them fast, we miss key transition moves. By doing them slowly we a) understand the purpose of the form better and b) get all the nuances of the form.
     
    axelb likes this.
  9. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu Sparring Time!

    Good class tonight! Started out a little touch 'n' go as only the youngsters and newbies were there. Then, one or two of the more advanced students came in.

    One of the older students warmed us up with a three minute horse stance, which I found a little odd for a sparring class. But much to my surprise, it really helped loosen up the legs!

    We did a lot of combination and evasion drills for the new folks and only had about 10 minutes of actual sparring time.

    But it was a lot of fun!

    We broke the class up into groups (newbies, girls and older guys). There were only two us older guys and sparring partner started out the same time I did, so we were both the same rank.

    Then somehow, he snuck into the last rank test and got his blue-purple belt! And he's actually improved (so he's a little better than me now...which is great!)

    So Sihing Mike had to two us spar for a couple of minutes. Then he'd call break and coach us, then let us go for thirty seconds. Then break give us more coaching. Lather, rinse repeat for the rest of the night. It was awesome!

    The two best bits of advice he gave us both was "Have intent when you strike" and "Don't stay in one place, move in and out".

    Anyway, it was a good match up. The was probably the most tiring ten minutes of my life!

    Notes:
    -Fitbit results from today: 499 calories, avg heart rate of 115 BPM, max heart rate of 155 BPM
    -When both of us "relaxed" into the round, we were much more versatile in our strikes. It was no longer just side kicks and round house kicks. We used inside crescent kicks, outside crescent kicks, low scoop kicks. Felt like real kung fu!
    -Our last round was hands only and man has my technique suffered! That used to be my forte. I used to be really good at feinting and setting up combos. Definitely a little rust there.
    -But at least my footwork's improved!
     
    Knee Rider and axelb like this.
  10. InkyTommy

    InkyTommy Unique Like Everyone Else

    Work Out Time!

    Worked from home today, so I had a chance to do a combo kung fu/gym fu workout. Here's how it went down:

    -Waist Rotations w/Staff
    -High Heel Kicks - 10r, 20l (*see notes)
    -Side Kicks - 10/side
    -Slow Sam Lei Keun
    -Shadow Box - 2 min
    -Seated Chest Press - 100 lbs (15), 110 lbs (15)
    -Seated Lat Pull Down - 110 lbs (15), 120 lbs (15)
    -Cable Tricep Press - 70 lbs - 2 x 15
    -Cable Curl - 40 lbs - 2 x 15
    -Horse Stance - 2 min
    -Standing Split - 3
    -Straddle Split - 3/side
    -Cobra

    Notes:
    -Fitbit results from today: 297 calories, avg heart rate of 97 BPM, max heart rate of 135 BPM
    -Realized that the problem with my kicks is actually with my LEFT leg (go figure). I don't "tuck" my hip when I do it, which impedes my reach and power. So I'm working on getting that corrected. Thus, twice as many on the left side.
     
  11. InkyTommy

    InkyTommy Unique Like Everyone Else

    Kung Fu II Time!

    To be honest, I'm not sure what we did. I only know that I'm sore and all my stress is gone. Not a bad thing, though...

    Anyway, here's what I can remember.

    -One Foot Stance - 10/side
    -Horse Stance Hops (forwards)- 4
    -Horse Stance Hops (backwards)- 4
    -Bow Stance Jumps - 10/side
    -High Heel Kick, Jumping High Heel Kick - 10/side
    -Spinning Inside Crescent Kick, Jump Spinning Inside Crescent Kick - 10/side
    -Spinning Outside Crescent Kick, Jumping Spinning Outside Crescent Kick - 10/side
    -Bow Stance Punch/Horse Stance Punch - 10/side
    -Horse Stance, Punch, Kick, Punch - 10/side
    -Horse Stance Skipping Forward
    -Bow Stance Skipping Retreat
    -Cyclonic Kick
    -Back Fist, Scraping Punch, Spinning Back Fist, Scraping Punch, Front Sweep
    -Bock Up, Jump, Double Palm, Rear Sweep
    -Running, Jumping Punches
    -Sit Up Punches - 30
    -Back Extensions - 40
    -Forms: Sam Lei Keun (as a class, then Blue Belts only the remainder of the time)

    Notes:
    -Fitbit results from today: 530 calories, avg heart rate of 114 BPM, max heart rate of 137 BPM
    -Today I actually did a decent cyclonic kick! Then I spent the rest of the night trying to repeat it... :(
     
    Knee Rider and axelb like this.

Share This Page