Marc's training log

[Shokei Marcsui]

Current Goal:
- To trim down from 210 >> 185

Wednesday 07/19/2006

Breakfast: Grilled Chicken Breast, Rice, Water (after A.M. workout)

A.M. Workout:
- Light stretching (Dynamic and Static) focusing on legs
- 3 sets (20) Decline Sit Ups with a 16 lb. medicine ball
- 3 sets (15) Back Extensions with a 25 lb. weight
- 20 minutes of cardio on the stairmaster

Time: 1.5 hours.

Lunch: Turkey Sandiwich, Baked Doritos, and Water

P.M. Workout:
- Tennis

Time: 2.5 hours

Dinner: SUSHI and SAKE!


Comments: I was bad tonight. Sushi and Sake. Liquor and Fat. Was for a special occasion though. Cutting on calories to burn fat. I need to eat more often though, but it's hard to prepare food for the whole day. Currently nursing a sprained right wrist which is making it difficult to work out. Who would have thought that your wrist is involved with so much that you do when working out and playing sports.

[daisukey]

Originally Posted by Shokei Marcsui

Current Goal:
- To trim down from 210 >> 185

Wednesday 07/19/2006

Breakfast: Grilled Chicken Breast, Rice, Water (after A.M. workout)

>> Grilled chicken breast for breakfast??? drool... nice.

A.M. Workout:
- Light stretching (Dynamic and Static) focusing on legs
- 3 sets (20) Decline Sit Ups with a 16 lb. medicine ball
- 3 sets (15) Back Extensions with a 25 lb. weight
- 20 minutes of cardio on the stairmaster

Time: 1.5 hours.

Lunch: Turkey Sandiwich, Baked Doritos, and Water

P.M. Workout:
- Tennis

Time: 2.5 hours

Dinner: SUSHI and SAKE!

I wish i had some nice sake too.

Comments: I was bad tonight. Sushi and Sake. Liquor and Fat. Was for a special occasion though. Cutting on calories to burn fat. I need to eat more often though, but it's hard to prepare food for the whole day. Currently nursing a sprained right wrist which is making it difficult to work out. Who would have thought that your wrist is involved with so much that you do when working out and playing sports.

Yer you are trying to cut, avoid high cal foods. As far as I know even egg yolks are high in cal. Osu!

[Shokei Marcsui]

OSU thanks for the comment Daisukey!

Current Goal:
- To trim down from 200 >> 185

Monday 07/24/2006

Breakfast: Pork Chops, Rice, Water

A.M. Workout:
N/A - I combined my morning core workout with my evening workout


Lunch: Turkey and Ham Sandwich: Lettuce, Spinach, Olive Oil, Pepper, Light Mayo, and Swiss Cheese. Water

Late Afternoon Snack: A grab bag of Sun-Chips

P.M. Workout:
Focus: Chest and Back
Bench Press (Dumbells): 65 lbs x 8
70 lbs x 6
70 lbs x 6
75 lbs x 5
Pull Downs: 130 lbs x 10
140 lbs x 8
140 lbs x 8
150 lbs x 5

Cable Fly: 60 lbs x 10
80 lbs x 7
80 lbs x 7

Bent Over Rowing: 150 lbs x 10
150 lbs x 8
160 lbs x 5

Sit Ups: 20 x 3 with a 16 lb medicineball
Back Extensions: 15 x 3 with a 25 lb weight
Oblique Twists: 20 x 3 with a 16 lb medicine ball

Workout Time: 1 hour 20 minutes

Dinner: Sandwich and some Sun Chips. Diet Coke

Alittle Later Evening Snack: A Handful of Dry Roasted Peanuts


Comments: I've noticed that my energy level gets really low midway during my workout sessions lately. I wonder if I should take some energy boosters preworkout. My protein intake has been drastically reduced due to my current goals. I can definitely see the difference. My muscle bulk has gone down drastically because of the focus on cardio over weight lifting. Once I hit my target weight, i'll start hitting the weights more often. The rain has been non-stop all weekend and should go through till midweek so I haven't been able to play tennis. PLUS my kyokushin dojo is being renovated so class has been cancelled till August 1st which makes me very sad. Sensei says that I will be testing for my Green Belt anywhere in mid August to early September. Wish me good luck!

[Shokei Marcsui]

Current Goal:
- To trim down from 200 >> 185

Tuesday 07/25/2006

Breakfast: Rotisserie Chicken breast. Rice. Water

A.M. Workout: N/A - I got a new phone so I played with it before work.... ^^;;


Lunch: Roast Beef Sandwich - Dry

Late Afternoon Snack: Roast Beef Sandwich - Dry

P.M. Workout:
Focus: Cardio and Core

Did 20 minutes on the Stair Master.

Sit Ups: 20 x 3 with a 16 lb medicineball
Back Extensions: 15 x 3 with a 25 lb weight
Oblique Twists: 20 x 3 with a 16 lb medicine ball

Static stretching afterwards

Workout Time: 45

Dinner: Broiled lemon pepper fish. Rice. Water

Alittle Later Evening Snack: N/A

Comments: I was supposed to play tennis today but my friend cancelled. I hate the weather and I hate getting cardio in the form of monotonous running. I'd much rather being getting cardio exercise in a sport than that. Anyways, I got a new phone and it's been quite a distraction. To be exact it's a Cingular 8125 pocket PC so i've been downloading/reading all sorts of programs and stuff to make it "cooler". Wednesday is leg day.

[Bloke]

Best of luck with the Green Belt grading ( I assume its 4th Kyu). Let us know how you get on.

[Shokei Marcsui]

Originally Posted by Bloke

Best of luck with the Green Belt grading ( I assume its 4th Kyu). Let us know how you get on.

Thanks Bloke. It's actually 6th kyu in the AKKO (American Kyokushin Karate Organization) and the belts are White (10th - 7th) Green (6th - 4th) Brown (3rd - 1st). I'm currently a 10th kyu but i've been practicing for 4 - 5 months now. Shihan Hartzog is letting me skip the first couple of tests because I have a brown belt in shotokan previous to this so the kihon basics are pretty much the same. The only adaptations i've had to make where a few mechanics with punching and kicking but majorly kumite and conditioning was the huge difference.

What do you think about double promotions? or even triple promotions in kyokushin? I have mixed emotions, but i'm glad that it's happening. After this one though I DEFINITELY don't want to be double promoted ever.

I'll post a date and pictures for the testing when I hear more about it and when it actually happens.

[Shokei Marcsui]

Current Goal:
- Get down to 185 lbs

Wednesday 07/26/2006

Breakfast: Lemon and Garlic Beef. Rice. Water.

A.M. Workout: Woke up on time, but I had to fix some stuff around the house. Does fixing up your house count as a workout?

Snack: Granola Bar.

Lunch: Lemon and Garlic Beef. Rice. Water. Again....

AFTERNOON Workout: (4:00pm!)
Focus: Legs and Core

Leg Stretching: Dynamic and Static stretching.

Squats:
10 x 185 lbs
8 x 205 lbs
7 x 225 lbs
5 x 245 lbs

Seated Leg Press:
I perform the seated leg press one leg at a time instead of two.
Left - 5 x 90 lbs (I think I sat wrong on the first set because my lower left side was sore.
Right - 6 x 90 lbs
Left - 7 x 90 lbs
Right - 7 x 90 lbs
Left - 5 x 110 lbs
Right - 5 x 110 lbs

Donkey Calves Extension
15 x 280
15 x 320
10 x 340
10 x 360

Abductor and Adductor Machine
10 x 110
10 x 120
10 x 130
10 x 150

Sit Ups: 20 x 3 with a 20 lb dumbell
Back Extensions: 15 x 3 with a 25 lb weight
Oblique Twists: 20 x 3 with 20 lb dumbell

Workout Time: 1 hour 20 minutes

(5:30pm!) Dinner: Turkey Artichoke Sandwich: Turkey, Spinach and Artichoke Spread with Red onions. Chips. Water. Plenty of water.

REAL Dinner(9:00pm!) Small Strawberry Banana protein shake

Comments: I wish I could work out early everyday. Done with your workout by 5pm. Dinner by 5:30pm so that you can digest it by 9pm and have a protein shake 2 hours before you go to sleep. Alas that is not the case and tomorrow means back to work......

[BigAl]

Good squatting. Have you ever heard of full contact twists? They're one of my favorite oblique exercises.

[Shokei Marcsui]

Thanks for the good word.

Full contact twists? Sounds interesting.. tell me more.

[BigAl]

Better yet, I can show you

http://www.bodybuilding.com/fun/mm6.htm

[Shokei Marcsui]

Current Goal:
- Get down to 185 lbs

Thursday 07/27/2006

Breakfast: Roast Beef Sandwich. Water.

A.M. Workout: Do I sense a reoccurring trend?? I woke up late again today. *sigh*

Snack: N/A

Lunch: Medium Strawberry Banana Protein smoothie

AFTERNOON Workout:
Focus: N/A

I had to study for a test in Microeconomics before going out tonight so I had to forego the workout. Wish I would have woke up early today.....

Dinner: Grilled Chicken Breast. Rice. Water

Evening Snack N/A

Comments: I've been waking up really late this week. I need to got to sleep earlier so that I can wake up earlier to do my morning regimen. Also thought about focusing on one muscle group during a session to work it out more instead of doing two muscle groups in a circuit training method.

[Shokei Marcsui]

Current Goal:
- Get down to 185 lbs

Friday 07/28/2006

Breakfast: I didn't have time because I woke up late for my microeconomics test.

A.M. Workout: N/A

Snack:

Lunch: Turkey and Ham Sandwich. Sun Chips. Water

Evening Workout:
Focus: N/A

Got off of work a little late and met up my parents for dinner.

Dinner: Turkey and Ham Sandwich. Water

Evening Snack Caesar Salad. Water. Some of my girlfriend's fries and an onion ring from my mom's plate.

Comments: Working on arms and shoulders tomorrow. Sunday I get to help Shihan move stuff back into the new dojo! JOY!

[Shokei Marcsui]

Current Goal:
- Go from 22.14% BMI to 17% BMI


Weekend Update!

Meals
Breakfast: Overall pretty good with this. I had protein shake on saturday and a grilled chicken breast on sunday.
Lunch: Saturday I went to my cousin's birthday party and had rice and bbq ribs. Sunday which is my "dirt day" is a meal where I get to eat whatever I want. So my family and I after church went to eat chinese food.
Dinner: Saturday I had a caesar salad. Sunday I had rotisserie style chicken breast and rice.

A.M. Workout: N/A

Evening Workout:

Saturday
Focus: Arms and Shoulders

Hammer Curls:
35 lb Dumbells x6
35 lb Dumbells x5
40 lb Dumbells x5

Tricep Extension:
35 lb dumbell x3
35 lb dumbell x3
35 lb dumbell x2

Upright Row:
100 lbs x 10
120 lbs x 8
130 lbs x 6

Isolation Curls
35 lb dumbell x 6
40 lb dumbell x 3
45 lb dumbell x 1

One Arm Extension
35 lb dumbell x 3
35 lb dumbell x 3
35 lb dumbell x 3

Bent over raises:
20 lb dumbells x 8
30 lb dumbells x 8
40 lb dumbells x 5

Sunday
I helped Shihan Hartzog move into the new dojo.

Comments: I haven't been able to work on my arms for the past 2-3 weeks because of wrist problems and they've definitely shown in my bicep and tricep session. I'm so glad my wrist is back to 98% and i'll be able to work on them again.

This month i'll be working on raw power training. Bumping up the weights, doing lower reps, with explosive motions. Also, i'll be preparing for my fight big fight in the 3rd week of August with my girlfriend's brother in law whom we are visiting. He's a state trooper and a personal trainer on the side who teaches a mixed martial arts class and he heard I was taking kyokushin and as a sort of "initiation" wants to spar with me. Should be pretty cool being the first time meeting him and all. I'll have him evaluate my exercise regimen and see what I should do differently as well.

[Fire!]

Once I went from BMI22% to BMI12%. I cut all the fatty and sugary food. Less carbs and more protein. Cut out fats on meat. osu

[Shokei Marcsui]

Current Goal:
- Go from 22.14% BMI to 17% BMI


Monday 7/31/2006

Meals
Breakfast: Turkey Pastrami Sandwich. Water.
Lunch: Turkey Pastrami Sandwich. Diet Coke. Water
Afternoon Snack: Turkey Pastrami Sandwich. Water
Dinner: Chicken Breast. Rice. Corn. Water. 2 mini snicker cubes.

A.M. Workout: N/A

Evening Workout:
Focus: Chest

Flat Bench
185 lbs x 6
205 lbs x 5
225 lbs x 4

Flat Dumbell Fly Burns
Set 1
25 lbs x 10
15 lbs x 10

Set 2
25 lbs x 8
15 lbs x 10

Set 3
25 lbs x 8
15 lbs x 10

Incline Dumbell Press
75 x 6
80 x 4
85 x 4

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: This week i'm going to change to doing one muscle group a session instead of two and see how that goes. My gym just installed 2 Muy Thai bags, a heavy bag, and another round bag that i've never seen before. Now I can hit the bags without having to go to my dojo or worry about hanging one up at my house. They are starting BJJ, Kick Boxing and Muy Thai classes at my gym as well and I might check it out possibly spar some of the kick boxers.

[Bloke]

Dont forget that BMI is only a rough indicator - it can give misleading results.

[Shokei Marcsui]

Yeah I know but weight gives a misleading result as well. Maybe I should say weight AND bmi

but i'm VERY excited for the prospect of being able to do morning cardio on a punching bag instead of monotonous stair climbing.

[Shokei Marcsui]

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

Tuesday 8/1/2006

Meals
Breakfast: Sausage and Rice. Water.
Lunch: Turkey and Ham Sandwich. Sun Chips. Diet Coke
Afternoon Snack: Turkey and Ham Sandwich. Water
Dinner: Chicken Breast. Pasta. Mixed Vegetables. Salad. Bread. Glass O Wine. *Went out to an italian restaraunt because I had to make up with my girlfriend*

A.M. Workout: N/A

Evening Workout:
Focus: Back

Close Grip Pulldown
130lbs x 8
150lbs x 5
160lbs x 5

Seated Cable Row
160lbs x 7
170lbs x 5
180lbs x 6

T-Bar Rowing
135lbs x 7
170lbs x 5
195lbs x 5

Shrugs
(2)50 lb dumbell x 15
(2)60 lb dumbell x 15
(2)70 lb dumbell x 14
(2)80 lb dumbell 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 think I can probably add one more pulldown exercise and upright rows to that. I wish that chest exercises had the same diversity that back exercises do.