Marc's training log

[Shokei Marcsui]

2/16/2007

Went to class and basically just worked out on my own. I focused on back and biceps today.

Circuit 1
Pulldowns 110 lbs x 10
DB Hammer Curls 25 lbs x 10
Jump rope 1.5 minutes
Ab Situps x 20
Heavy Bag Work

Circuit 2
Pulldowns 120 lbs x 10
DB Hammer Curls 30 lbs x 10
Jump Rope 1.5 minutes
Ab Situps x 20
Heavy Bag Work

Circuit 3
Pulldowns 130 lbs x 10
DB Hammer Curls 35 lbs x 10
Jump Rope 1.5 minutes
Heavy Bag Work

I saw one of the newer students in class practicing mawashi geri on the bag and so I gave him a few pointers about it.

Practice the mawashi geri slowly at first to get the feel for it. Keep the foot straight and tight when making contact. Make contact with the shin. etc etc. I am by no means a teacher or expert or master, but I thought it was nice to be able to impart what little knowledge I have to a fellow student.

Later that evening I met up with my fiance to work out:

Seated Rows
130 lbs x 10
140 lbs x 10
150 lbs x 10
160 lbs x 10

Hammer Curl
40 lbs x 10

Some ab exercises.

I received some Kyokushin Seattle T-shirts courtesy of Sensei K Hill. Very nice shirts. Thank you Sensei Hill!

[Shokei Marcsui]

Weekend workouts!

Saturday 2/17/2007

I mainly worked on my legs on Friday or Saturday because it allows me time to recooperate in time for kyokushin class on Monday.

Squats:
145 lbs (warm up) x 10
Jump Rope - 1 minute
165 lbs x 10
Jump Rope - 1.5 minutes
185 lbs x 8
Jump Rope - 1.5 minutes

Adductor/Abductor Flies:
130 lbs x 10
Jump Rope - 1.5 minutes
140lbs x 10
Jump Rope - 1.5 minutes

Did some light stretching afterwards. Mostly static stretching, need to do some more dynamic stretchng though.

Sunday 2/18/2007
Worked on Chest and Triceps

DB Bench Press
45 lbs x 10 (warm up)
Jump Rope - 1 minute
70 lbs x 10
Jump Rope 1.5 minutes
75 lbs x 8
Jump Rope 1.5 minutes
80 lbs x 2
Jump Rope 1 minute
80 lbs x 2
Jump Rope 1 minute

Incline DB Bench Press
55 lbs x 10
Jump Rope 1.5 minutes
65 lbs x 10
Jump Rope 1.5 minutes

DB Flies
Set 1
15 lbs x 30
10 lbs x 10
Jump Rope 1 minute
Set 2
25 lbs x 20
15 lbs x 10
Jump Rope 1 minute

DB Skull Crushers
30 lbs x 10
35 lbs x 8

Trying to time my rest in between sets, preparation and jump rope. Usually it goes something like:

Exercise >> wait one minute >> Jump Rope >> one minute >> set up the weights >> one minute >> Exercise

Noticed that my arms get exhausted faster than my lungs which is kind of nice.

Started to take Creatine on Sunday morning......

[Shokei Marcsui]

2/19/2007

Had class on Monday, just kumite'd a little bit and lifted weights. Primarily worked on back and biceps but threw in some ab and lower back exercises as well.

Didn't record my results though....

2/20/2007

We had a Sensei W from Vee Jitsu stop by our dojo today and visit with us. I am not quite sure if he is planning on joining or was interested in just coming in to check us out.

In any case, I walked in and Shihan and Sensei W were already working out. I was introduced, changed promptly and warmed up off to the side.

After that, Shihan went through a couple of conditioning exercises we do. (Punches to the stomach, mawashi geri to the thighs). And then we did a little kumite. First with shihan then sensei W.

Kumite session went well and I learned some about fighting martial artists that use different stances. After the kumite sensei W pointed out some things to look at involving shoulders and head movements because they telegraph attack movement. I suppose you can always take something away from anyone if you are willing to receive it.

I'll try to elaborate more on the pointer he gave me at a later date.

[Shokei Marcsui]

Been working out quite a bit lately I just haven't had the time to post my sessions.

2/25/2007
Chest day.

DB Flat Bench Press
70 lbs x 10
75 lbs x 5
80 lbs x 5
80 lbs x 5

DB Incline Bench Press
60 lbs x 10
65 lbs x 5
65 lbs x 5

DB fly bench press
Set 1
25 lbs x 10
15 lbs x 15

Set 2
25 lbs x 10
15 lbs x 15

Set 3
25 lbs x 10
15 lbs x 15

Still doing the 1.5 minute jump rope session in between resting to teach my body to be able to recover faster.

[BigAl]

The jump rope idea is pretty cool, I like that.

[Shokei Marcsui]

Thanks BigAl for the new workout plan. Do you have any other exercise to develop "explosiveness"?

*Suggestion*

Buy an electronic cooking timer with minutes and seconds (not hours and minutes) to accurately time your jump rope session and resting time.

[BigAl]

Originally Posted by Shokei Marcsui

Thanks BigAl for the new workout plan. Do you have any other exercise to develop "explosiveness"?

*Suggestion*

Buy an electronic cooking timer with minutes and seconds (not hours and minutes) to accurately time your jump rope session and resting time.

Hope it treats you well. People overlook these, but the old-fashioned standing high jump and broad jump are good too. I like tossing those in once in a while.

And I have an Everlast boxing timer so I'm good on the timing, the portable one only cost me $50 and it's worth every penny

[Shokei Marcsui]

9/13/2007

***Goal***

Preparation for 4th Kyu Test in December/January

***Goal***

Precursor: 5th kyu testing was successful but I did not perform exactly how I would have liked to. Stamina for running and all of the preliminary kihon, ido geiko, kata was fine. Stamina for kumite portion was a bit sad. I think I got mentally psyched out when watching the other dan beat the stuffing out of now Sempai Caesar.
Resolution: Run more, Run harder, Run often. Wind sprints and Long Distance Running. Body conditioning. Strengthening of the core muscle group.

Wake up Routine
Push-ups: 65 in a row building up to 100.
Squats: 100
Sit-ups: 100
Superman: 100

Evening Routine
Long Distance Running
- 2 minutes: Fast Speed 1 minute: Slow jog
- Alternating for a total of 10 rounds
Build up to 3 minutes: Fast speed 1 minute (30 seconds?): Slow Jog
15 Rounds
Frequency: 3 Days a week

Wind Sprints
(Local outdoor Track)
100 yards: Sprint
Curve: Walk
1 Mile
Build up to 2.5 or 3 miles.
Frequency: 2 Days a week

Weight sessions focused on stronger core.

Wish me luck

[MilkManX]

Nice log.

How is your current progress?