Friday 3mins skipping 5mins on bag(gloves-jabs/crosses then just hooks/bodyshots) 3mins skipping 5mins on bag(no gloves,strikes/conditioning-rolling back fists,,ridge arms ,open/heel palms,turning elbows,sunfists) 3mins skipping 1.5m 30x squats,leg raises;press ups(fists),twisting crunches side planks 90secs each side,ft.plank 90 secs(cont..) 1.5m bar; Back squat(kgs,not inc weight of bar) 2x5 x10 1x5 x20/24/30 3x5 x41 0h press 2x5 x10 1x5 x20 3x5 x24 Ft.squat 2x5 x10 1x5 x20/24/30 3x5 x35 Clean 1x5 x10 1x5 x20/24 3x5 x30
07/dec Early morning session at boxing club; (3min rounds on bell with 30 secs break) 4x skipping 1min break 4x shadowbox 1min break 4x on bags,rotating 1min break 3x padwork in ring with main coach.Tightened up my jab(fully turned over,snapping it out and back to guard),elbow position to guard body(dropping shoulders and maintaining cover to head)and stance(slightly narrower). Mainly combinations of basics; single/double jabs,right cross,lean back on back foot(to avoid counter)right cross again 2x on bags(30 secs striking then 10x burpees,squats etc. repeating) 1x on bags(10 secs all out,5 sec breather, repeating) killer ab workout- variations on crunches and leg raises(hold out,cross legs,circles,cycling etc.) Later 2m run with dog,still relatively clear and bright evening-no cloud and moon just past full,no need for headtorch.
14/dec Another week of long hours at work,but managed to get to my regular kung fu and taiji classes. Otherwise just walking the dogs. Yesterday trained with my daughter as all our usual respective weekend training partners were busy or injured; warm up/core rotations,wall stretches,ba duan jin, kf forms,dragon taiji form,kicks on hanging bag,chen straight sword. Today,did another morning session at the boxing gym. Pretty much had the place(and the coach)to myself. Usual format 3x rounds skipping 1 min break 3x rounds shadowboxing(in ring, using all the space) 1 min break 4x rounds on bags ,rotating 2x rounds on floor to ceiling ball(getting better,learning to jab/control with the left and set up the right,using footwork to change angle of attack) 2x rounds on bags(big push at the end,all out) no padwork this week unfortunately as he had a shoulder injury circuit x2 (no breaks) burpees x10 crunches x10 tuck jumps x 10 sit ups x10 press ups x10 star jumps x10 squats x10 dorsal raises x10 leg raises x10 squat thrusts x10 ab roller,sets of 10 x2 later, 3m run with dog,sprint last 50m. Enjoyed it,nice to be able to get out;been working long days this last week and frosts have made running in the dark,even with a headtorch, a bit dicey ! Pretty pleased with my cardio overall,feeling like I've reversed what was a bit of a slump a couple of months ago. back squats(kg, + bar) 2x5 x10 1x5 x24 3x5 x45 oh press 2x5 x10 3x5 x24 ft.press 2x5 x10 1x5 x24 3x5 x37 pendelay row 3x5 x51(limit of my weights set-perhaps 60kg inc. bar :thinking:. Need to get some more plates after xmas.)
17/dec Not much to log,been a busy week again-usual taiji/kf classes and dog walking. Managed to get off work early friday; run with dogs 1m squats 3x10 leg raises 3x10 press ups 3x10 tuck jumps 3x10 crunches 3x10 1m 5 mins skipping 5 mins on bag(no gloves,strikes/conditioning-rolling back hand,ridge hand open/heel palm,turning elbows,sunfist) 5 mins skipping 5 mins on bag(gloves on,just working jab,cross and combinations) 5 mins skipping( 15 secs sprint/high knees,15 secs normal/relaxed,rpt) kicks on bag,each leg,low to high turning 3x10 hook 3x10 side 3x10 ft push 3x10 thai 3x10 pull ups x6 chin ups 2x3(felt tired,bit of a struggle these today)
21/dec Early session at boxing club;3min rounds,30secs break,on bell 3x skipping 1min break,gloves on 8x on various bags,rotating 1min break 2x padwork -building up from jabs,singles/doubles,adding right cross,left/right hook, duck counter then rising right cross, lower body either side singles/doubles,upper cuts. Partner trying to find openings to force me to maintain guard and cover to body. They increase the tempo through the rounds so by the end you should be gassing .I'd like to have done another round on the pads but in truth I was pretty all out by that stage. circuit x5 20 secs each,on bell press ups dorsal raises squats burpees sit ups press up then pull up on rings x1,2,3,4,5,4,3,2,1 (slow progress by the end, carried on despite a few incomplete pull ups ) 10mins skipping Later,evening run with younger dog, 3m cross country. Had a moment of excitement as we came over the brow of a hill and disturbed half a dozen deer grazing on the field-little dog took after them but responded pretty quick to my call and I avoided my own "fenton" moment,not that there was a soul around to witness it.
That happened to us yesterday, but two not a half dozen deer. There's no way our lad's gonna catch them, but he certainly tries. I think the deer are more bemused than frightened. "Fenton" moment?
27/dec Been trying to keep active to counterbalance the inevitable overindulgence. Christmas day took middle and youngest daughters to try out their new longboards at the local bowl and had the place to ourselves. Boxing day I was fishing all day-pretty chilly but no wind to speak of luckily,must have walked about 4m.My brother caught 3 chub to 3lb,I blanked but just enjoyed getting out in the fresh air. Today took the little dog out for a run,still very muddy,soft going underfoot 2m circuit,no pauses x3 squat x10 press up x10 leg raises x10 tuck jump x10 crunches x10 2m bar; oh press 2x5 x10 3x5 x24 clean 2x5 x10 3x5 x32 ft. squat 2x5 x10 3x5 x39 bk.squat 2x5 x10 3x5 x45 core/joint rotations, light stretches ba duan jin taiji stuff (silk reeling, lao joia, pau chui)
01/jan Happy new year to all those who make the effort to take a look at my log, so to speak !! Went back to work for the few days between Xmas and new year(got to keep the coffers topped up ready for the taxman's demand at the end of january )so did'nt do much else,just making the most of the time with the familly. This year I'll be carrying on with my regular taiji,kf and more recent boxing training and will be entering both fixed and moving ph competitions in the spring which gives me a goal to work towards. Today,start as I mean to carry on,fitting in what I can when I can. Run,with dog, 4m ,cross country,no intervals bar; ohp 2x5 x10 2x5 x24 1x5 x25 back squat 2x5 x10 3x5 x45 pendelay row 3x5 x51 dumbbells; standing flies 5x3 x6 chest flies 3x5 x6 hammer curls 3x5 x6 single; oh ext(two handed) 3x10 x10 single arm row(each arm) 1x50 x10 3mins skipping 2mins shadowbox repeat x3 core/joint rotations taiji; lao joia, pau chui
03/jan Yesterday;my kids were out with friends so I enjoyed the last of the afternoon sun with a solitary(for a nice 45 mins) skate at the bowl,later ran 2m. Today;walk the dogs then bar; ohp 2x5 x15 3x5 x25 clean 2x5 x15 3x5 x35 squat 2x5 x15 3x5 x45 dumbbell; oh ext(two handed) 3x10 x12 single(each) arm row 1x50 x12 pair; hammer curls,standing/chest flies x5 each,3 reps taiji; ba duan jin, lao joia
04/jan pull ups x3,chins ups x2 5 mins skipping 5 mins on heavy bag,conditioning/strikes,no gloves;backfist,open palm,ridge arm turning elbows,heel palm,sunfist 10 mins skipping pull ups x3,chin ups x2 kicks,on heavy bag,each leg,low,mid-section,head; turning x30 hook x30 thai x30 side x30 front x30 pull ups x3,chin ups x3 squats,leg raises,press ups,tuck jumps,crunches x10 , 3 reps.
10/jan Not much home training going on this week due to work/familly stuff,just back to regular tc/kf classes and restart at boxing club tomorrow. Bit of progress on my dummy-finished the arms,still got leg left to make but that's the trickiest bit done.I'm planning on getting a steel base plate made by a mate(a blacksmith's son)so I can have it fixed to a post in the garden or a moveable stand in my shed.
Ha! I scanned past that a bit too fast and initially wondered why someone had stuck a couple of sausages into a yule log . Silliness aside, that looks pretty cool. Have you had a chance to try it out yet?
Not yet,it's still a work in progress.I have yet to make the leg(which is positioned 14'' below the middle arm so you can't see the mortice hole in this pic), cut the pole to length and mount it,as described. I'll be having some one to one sessions with my sifu to start learning the dummy form as soon as I get it finished,which gives me an incentive to get on with it !
First glance reminded me of an obstacle hedgehog - or an ancient fertility shrine. Nice work, Ned. BTW, didn't you post pictures sometime back of a rack that you were making?
[/QUOTE] Thanks mate, I think I wrote about planning to build a squat rack a while back (same time I posted a pic of the dummy when I first morticed the arm holes in the body). That plan has yet to see the light of day(for now,since I only lift relatively light weights,I load my squats off a pair of trestles,far from ideal I know )but hope to get round to it when we move back to our house(and my shed) - work is well underway with alterations so my dad,my familly and me can all move back in together,hopefully in early april.
11/jan am session at boxing club,3 min rounds,30 secs breaks 4x rounds skipping 2x rounds shadowboxing 1min break 8x rounds on bags,rotating 4x rounds padwork with partner(2 each holding pads) 1min break circuit x5 jumping lunges x10 press ups x10 sit ups x10 diamond press ups x10 dorsal raises x10
Notice a difference between am boxing session and pm as far as people and your own performance? I tend to do better in the am sessions - maybe it the sunlight.
