Marc's training log - Page 2

**Shokei Marcsui** · 08-03-2006, 11:11 PM

Current Goal:
- Go from 22.14% BMI to 17% BMI
- 205 lbs to 185 lbs
- Preparation for 6th Kyu (Green Belt) test

Wednesday 8/2/2006

Meals
Breakfast: Leftovers from the previous night: Half of a chicken breast and some Angel Hair pasta. Water.
Lunch: Strawberry Banana protein shake.
Afternoon Snack: Turkey Sandwich
Dinner: Grilled Salmon and Spinach.... still making amends with the girlfriend.

A.M. Workout: N/A

Evening Workout:
Focus: Cardio!

They opened up the back part of the gym where the punching bags are and I went to town! It was like a playground and I was a 5 year old kid moving from one piece of equipment to another. We got there at 7:30pm and before I knew it, it was 9:00pm! Well I wasn't doing that the whole time, I was spotting my friend who was working on bench a couple minutes in between there.

I've been working on getting my left arm equal in power with my right arm and I must say that it's catching up quicker than I expected. It still doesn't have the finessee that the right arm does but at least it's coming along.

Comments: See above.

**Shokei Marcsui** · 08-04-2006, 05:33 PM

Current Goal:
- Go from 22.14% BMI to 17% BMI
- 205 lbs to 185 lbs
- Preparation for 6th Kyu (Green Belt) test

Thursday 8/3/2006

Meals
Breakfast: Grilled Chicken Breast. Rice. Water.
Lunch: Grilled Chicken Breast. Rice. Diet Coke.
Afternoon Snack: YUP, you guessed it. Grilled Chicken Breast. Rice. Water.
Dinner: Grilled Salmon and Spinach... again. But it was very good.

A.M. Workout: N/A

Evening Workout:
Focus: Core and Cardio

Went back to the punching bags again and i'm trying to develop a routine on them. Any suggestions?

Thinking of doing 1-2 minute rounds with 45-50 second rests in between.

One round punching
Second round kicking
Third round combination

My knuckles are a little sore so i'll lay off on them and do some leg work tonight.

Sit Ups: 20 x 3 with a 20 lb dumbell
Back Extensions: 15 x 3 with a 20 lb dumbell
Oblique Twists: 20 x 3 with 20 lb dumbell
NEW: Medicine Ball Throw with Sit ups: 20 x 2 with a 12lb medicine ball

Comments: Was able to add in a new core exercise, might add another lower back exercise to compliment that one as well. Really need to work on legs tonight.

**Shokei Marcsui** · 08-07-2006, 10:17 PM

Current Goal:
- Go from 22.14% BMI to 17% BMI
- 205 lbs to 185 lbs
- Preparation for 6th Kyu (Green Belt) test

Weekend Update!

Saturday
Focus: Legs

Squats:
205 lbs x 6
225 lbs x 6
245 lbs x 5

Leg Press:
Left/Right leg solo
90 lbs x 6/6
110 lbs x 5/5
110 lbs x 6/6
130 lbs x 6/6

Donkey Calf Raise:
280 lbs x 15
320 lbs x 15
340 lbs x 15

Abductor and Aductor Machine
120 lbs x 10/10
130 lbs x 10/10
140 lbs x 10/10
150 lbs x 10/10

Decline Bench Press:
50 lb dumbbells x 10
60 lb dumbbells x 10
60 lb dumbbells x 10

Comments: Missed working on my shoulders and arms on Sunday…..

**Shokei Marcsui** · 08-08-2006, 10:12 PM

Current Goal:
- Go from 22.14% BMI to 17% BMI
- 203 lbs to 185 lbs
- Preparation for 6th Kyu (Green Belt) test

Monday 08/07/2006

Meals
Breakfast: Beef. Broccoli. Rice. Water
Lunch: Beef. Broccoli. Rice. Water
Afternoon Snack: Chicken Breast.
Dinner: Turkey, Roast Beef, Ham sandiwch. Chips. Water.

A.M. Workout: N/A

Evening Workout:
Focus: Chest

Flat Bench:
185 lbs x 8
205 lbs x 6
225 lbs x 5

Decline Bench:
205 lbs x 6
205 lbs x 6

Dumbell Flies:
Set 1
25 lbs x 8
15 lbs x 10

Set 2
25 lbs x 8
15 lbs x 10

Set 3
25 lbs x 8
15 lbs x 10

Sit Ups: 20 x 3 with a 20 lb dumbell
Back Extensions: 15 x 3 with a 20 lb dumbell
Oblique Twists: 20 x 3 with 20 lb dumbell

Comments: I went up 20 lbs on the flat bench! Hopefully when I come off of the flat bench bar and back to dumbbells, my weight would have increased on that too. Still waiting for the new dojo to open but it will open next Monday hopefully.

**Shokei Marcsui** · 08-10-2006, 08:10 PM

Current Goal:
- Go from 22.14% BMI to 17% BMI
- 203 lbs to 185 lbs
- Preparation for 6th Kyu (Green Belt) test

Tuesday 08/08/2006

Meals
Breakfast: Beef. Rice. Water
Lunch: Turkey. Ham. Roast Beef Sandwich. Chips. Water
Afternoon Snack: Other half of my sandwich. Water
Dinner: Turkey Ham Sandwich. Chips. Water

A.M. Workout: N/A

Evening Workout:
Focus: Back

Close Grip Pull Down:
140 lbs x 8
150 lbs x 7
160 lbs x 5

Seated Cable Row:
150 lbs x 8
170 lbs x 8
180 lbs x 8

Upright Row:
50 lbs x 10
70 lbs x 10
90 lbs x 5

Back Lat Pulldown:
150 lbs x 4
170 lbs x 4
180 lbs x 1.5

One Arm Row:
(left and right)
45 lbs x 8
70 lbs x 5
80 lbs x 5
90 lbs x 5

Oblique Situps: 16 x 2
Medicine Ball Sit Ups: 15 x 2 with a 12 lb Medicine Ball
Back Extensions: 15 x 3 with a 20 lb dumbell
Oblique Twists: 20 x 3 with 20 lb dumbbell

Comments: N/A

**Shokei Marcsui** · 08-10-2006, 08:10 PM

Current Goal:
- Go from 22.14% BMI to 17% BMI
- 203 lbs to 185 lbs
- Preparation for 6th Kyu (Green Belt) test

Wednesday 08/09/2006

Meals
Breakfast: Turkey Pastrami. Chips. Water
Lunch: Strawberry Banana Protein Shake
Afternoon Snack: nothing
Dinner: Side Caesar salad, Salmon, Spinach. Tea. Water.

A.M. Workout: N/A

Evening Workout:
Focus: Legs

Squats:
205 lbs x 8
225 lbs x 6
245 lbs x 5

Donkey Calve Raises:
320 lbs x 15
340 lbs x 15
360 lbs x 15

Seated Leg Press:
(Left and Right leg separately)
90 lbs x 7/7
110 lbs x 5/5
130 lbs x 6/6

Abductor/Aductor Machine:
120 lbs x 10/10
140 lbs x 10/10
150 lbs x 10/10

Lunges:
50 lbs dumbbells x 10
55 lbs dumbbells x 10

Dumbbell Flat Bench:
(2) 70 lb dumbbell x 8
(2) 75 lb dumbbell x 6
(2) 80 lb dumbbell x 5

Comments: Went up 5 lbs on my dumbbell flat bench and moved up 20 lbs on each leg on the seated leg press. I can’t work out tomorrow evening so I’m going to wake up in the morning and do cardio and core work. Run through kihon, fighting rounds, and combinations. *sigh* I was never really good at improvisation….

**Shokei Marcsui** · 08-12-2006, 02:24 PM

Current Goal:
- Go from 22.14% BMI to 17% BMI
- 203 lbs to 185 lbs
- Preparation for 6th Kyu (Green Belt) test

Wednesday 08/09/2006

Meals
Breakfast: Lemon Chicken. Rice. Water.
Lunch: Sandwich. Chips. Water.
Afternoon Snack: nothing
Dinner: Steak. Salad. Wine.

A.M. Workout:
Focus: Cardio and Core

Timed Fighting Round:
Twelve 1 Minute Rounds

First round single punches alternating left and right
Second round single kicks alternating left and right
Third round 2 punch combinations
Fourth round 2 kick combinations
Fifth round 3 punch combinations
Sixth round punch and kick combinations
Seventh - Twelveth round free fighting

Practiced kihon and kata

Sit Ups: 20 x 2 with a 20 lb dumbell
Back Extensions: 15 x 2 with a 20 lb dumbell
Oblique Twists: 20 x 2 with 20 lb dumbbell

Evening Workout: N/A

Comments: Left arm is still a little weaker than my right arm, but not noticeable weaker. Another goal is to be equally strong in both my left and right punches and kicks.

feels · 08-13-2006, 09:06 AM

I was wondering, is there a set time for when you want to drop down to 185? And are you going to stay at 185 for the long-term?

**Shokei Marcsui** · 08-13-2006, 03:52 PM

My goal is the end of this year. It's a permanent weight drop thus the long ride to it. I "could" do one of those making weight for a fight diet regimen but this isn't a diet it's a lifestyle change

Embarassingly enough, I was 225 when I started working out again because I used to smoke and quit. A loss of 22 lbs in five months. Originally I was going to do it just to get back into shape, but now I want to achieve things that I had never done before.

The weight drop is because I would like to enter a couple of local karate tournaments leading up to bigger tournaments at the end of next year 2007.

I don't want to lose the muscle that i've built up by overdoing cardio, but in the same token i'd like to get much lighter so that I don't have to fight in the heavyweight division.

Truthfully, I really should be doing more cardio than I do. But I hate the monotony of running.

I need to cut out alcohol and popcorn at the movies, my two REALLY bad habits. Okay, i'll drop beer and the hard stuff, but wine is good for the heart.

my REAL problem is that I eat to darn well

**Shokei Marcsui** · 08-15-2006, 07:26 PM

Current Goal:
- Go from 22.14% BMI to 17% BMI
- 203 lbs to 185 lbs
- Preparation for 6th Kyu (Green Belt) test

Sunday 08/13/2006

Meals
Breakfast: Nothing

Lunch: SUSHI! Tuna Tataki!!
Afternoon Snack: nothing

Dinner: Popcorn
Gotta love dirt day

A.M. Workout: N/A

Evening Workout:
Focus: Chest

Worked out with a friend of mine named Lawrence today and we tried his 5x5 sets work out. Maximum Load at 5 reps for 5 sets.

Dumbell Flat Bench:
(2) 80 lb Dumbells
2 sets @ 5 reps
(2) 85 lbs Dumbells
3 sets @ 5 reps

Dumbell Incline Bench:
(2) 65 lb Dumbells
5 sets @ 5 reps

Comments: Went up 5 lbs on the dumbbell set. Only 3 more days till philly!

**Shokei Marcsui** · 08-15-2006, 07:27 PM

Current Goal:
- Go from 22.14% BMI to 17% BMI
- 203 lbs to 185 lbs
- Preparation for 6th Kyu (Green Belt) test

Monday 08/14/2006

Meals
Breakfast: Two slices of left over pepperoni pizza
Lunch: Beef. Potatoes. Peas. Rice. Water
Afternoon Snack: Water.
Dinner: Beef. Potatoes. Peas. Corn. Water.

A.M. Workout: N/A

Evening Workout:
Focus: Cardio and Core

Oblique Sit Ups: 16 x 2
Back Extensions: 15 x 2 with a 25 lb weight
Medicine Ball Sit Ups: 20 x 2 with a 12 lb medicine ball
Oblique Twists: 20 x 1 with (2) 10 lb dumbells

Comments: Had to work a REALLY long shift today so I didn’t have time to make breakfast. Which is why I ate 2 left over pieces of pizza.

**Shokei Marcsui** · 08-23-2006, 06:56 PM

WOW!

I just came back from philadelphia, PA last sunday (8/20/2006) from vacation. SO MANY THINGS ARE HAPPENING!

1.) Recently got a promotion that would make me go from part-time status to full-time status at my job.
2.) School is starting up again so this new promotion has kind of thrown my normal school schedule in a loop because i'm now having to take night class. Which leads me to my next point:
3.) Because of the new work schedule and school schedule, it's been hard to make time for studying, let alone kyokushin practice and working out.

I'm a mess at the moment.

My schedule is something like

Monday and Wendesday
School 7:00am - 8:15am
Work 9:30am - 5:30pm
Karate 7:00pm - 8:30pm
School 8:30pm - 9:45pm

Tuesday and Thursday
Work 6:45am - 4:00pm
School 7:00pm - 8:15pm
School 8:30pm - 9:45pm

I tried to work it out so that I could fit in kyokushin class at night (thank goodness Shihan relocated to the downtown dojo which is 1 mile away from campus). But yet it is a little tricky because karate class ends around 8:30pm give or take 10 minutes but I have to be IN CLASS at 8:30pm. I don't know how shihan would feel about me cutting class early but I don't see another way.

decisions decisions decisions......

not to mention, when am I going to be able to fit in a decent work out schedule?

**anaticula** · 08-24-2006, 04:41 PM

Hi!

You are going down to 17 % BF (percent body fat), right? Not BMI 17 (body mass index), I hope, as that would make you, well, thin as a straw (for your weight goal, it'd mean you need to be 7'3", or 2,22 m tall)

Good luck with your programme, I hope you and your shihan can work something out with the schedule. Or better yet, that the teachers at class accept you coming late

/ Markus

BigAl · 08-24-2006, 05:11 PM

I'm sure if you tell him about the situation he'll let you leave a little bit early. He should still appreciate the fact that you're trying to make it in there in the first place.

**Shokei Marcsui** · 08-24-2006, 05:49 PM

Yeah this "schedule" is temporary for the moment until January. My schedule hasn't changed yet and so i'm only able to take classes after 6:30pm. Next semester i'll be able to take classes from 5:30pm on so that will make the difference of not having to take that LATE LATE class.

anaticula,

What is the difference between BMI and BF?

Thanks.

Marcsui

**anaticula** · 08-25-2006, 11:02 PM

BMI (Body mass index) is a quotient between your height and your weight. As such, it doesn't reflect whether you're well trained (muscle weight) or obese (a lot of fat). However, it's a decent way to keep statistics of a large population. A value of 20-25 is "normal" BMI, obesity is above 30. Some bodybuilders have a BMI of above 40, without having an ounce of extra fat on their bodies...

Body fat percentage, however, is a more scientific method of measuring obesity. It's basically the amount of your body that consists of fat. I believe a value of over 25% BF is regarded as obesity. You need some sort of equipment to do the measurement, some gyms have these (the accuracy should be taken with a grain of salt) as does some hospitals. You'll have to look around if you want to get measured.

Check out these articles on wikipedia, they have more extensive information than I can fit into a post:

http://en.wikipedia.org/wiki/Body_fat_percentage
http://en.wikipedia.org/wiki/Body_mass_index

BigAl · 08-25-2006, 11:08 PM

And for the record, they have me down as a BMI of about 26, when my BF% got measured a while ago in at 17%. BMI is a bad way to go about things.

**Shokei Marcsui** · 08-26-2006, 02:27 PM

Current Goal:
- 203 lbs to 185 lbs
- Preparation for 6th Kyu (Green Belt) test

Thursday 08/24/2006

Meals
Breakfast: Banana. Chocolate Milk.
Lunch: Half of a chicken. Rice. Water.
Dinner: Half of a chicken. Rice. Water.

A.M. Workout:
Focus: Chest and Core

DB Flat Bench Press:
(2) 70 lb dumbbells x 8
(2) 75 lb dumbbells x 6
(2) 80 lb dumbbells x 4

Flat Bench DB Flies
Set One
(2) 25 lb dumbbells x 8
(2) 15 lb dumbbels x 10

Set Two
(2) 25 lb dumbbells x 8
(2) 15 lb dumbbels x 10

Set Three
(2) 25 lb dumbbells x 8
(2) 15 lb dumbbels x 10

Oblique Sit Ups: 16 x 2
Back Extensions: 15 x 2 with a 25 lb weight
Medicine Ball Sit Ups: 20 x 2 with a 12 lb medicine ball
Oblique Twists: 20 x 1 with (2) 10 lb dumbells

Evening Workout: NA

Comments: First work out in a LONG time since my break, promotion, and sc

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