I am moving away from self-resistance and bodyweight exercises only; with the inclusion of a spring style chest expander set for the arms and shoulders. In my workouts I am still doing 8 different self-resistance exercises and 4 different bodyweight exercises done tension style. Other bodyweight exercises include lunges, jumping jacks, pull-ups, sit-ups, leg raises, jack knives and incline sprints.
Today was lower body.
75 yard incline sprints - 10
100 jumping jacks
50 slow half squats
24 lunges
25 alternate calf raises each calf
3 circuits x 20 reps: jack knives, sit-ups, leg raises, good mornings, and a hamstring/hip self resistance exercise.
46 minutes total
The sit-ups were hard when done after jack knives, and putting the jumping jacks, squats and lunges in the workout also made those circuits harder.
8/13/2018
5:00 pm
I haven't been recording workouts for a couple of weeks, but have worked out regularly.
Warm-up - Ki Exercises and slow/tension kicking with front, side and round
Practice basic block and strike combinations and basic self-defense combinations
Circuits (four)
DVR Leg Extension X 10
DVR Leg Curl X 10
DVR Squat X 10
DSR Hip and Hamstring
One Leg Calf Raise X 10 each side
75 Yard Hill Sprints X 6
Circuits (four)
Pilates Situps under tension X 10
Swoboda Crunch X 10
Leg Raise X 25
Stomach Snaps (abdominal vacuum) X 10
DVR Good Morning X 10
Isometrics with my wife
80 minutes total
There is no fear in love; but perfect love casteth out fear: because fear hath torment. He that feareth is not made perfect in love. John 4:18 KJV
8/1/2018
5:00 pm
Circuits
Dead Hang Pullup - 8, 8, 6, 6
Feet Elevated Pushups - 4 X 25
One of four different DSR's - Side to Side Pulldown, Crossbody Pulldown, Crossbody Row, One Leg Row 15 each side
Swoboda Chest Fly - 4 X 10
24:30
Supersets
Arm Herculizer 3 X 10 and One Arm Press with a Strap 3 X 10
DSR Hammer Curl 3 X 10 and Side to Side Press Behind the Neck 3 X 10
DSR Upright Row 2 X 10 and Archer Pull 2 X 10
Swoboda Curl X 10
Swoboda Crucifix Curl X 10
Swoboda Wrist Curl 3 X 10
24:38
Therefore I say unto you, What things soever ye desire, when ye pray, believe that ye receive [them], and ye shall have [them]. Mark 11:24 KJV
7/31/2018
Who is faster than a five year old? Not me, that is if I give her a third of the way headstart and she has my oldest daughter's genetics! When I was running my sprints this afternoon, my granddaughter Chloe wanted to join in.
75 Yard Incline Sprints X 10
Circuits
DSR Leg Raise 4 X 10 each leg
Lunges 4 X 10 each side
Alternate Calf Raises 4 X 25 each side
Hamstring and Hip DSR 4 X 10
Three positions Isometric Squats
Circuits
Tension based Situps 4 X 10
Leg Raises 4 X 25
Stomach Snaps 4 X 10
Tension based Good Mornings 4 X 10
7/29/2018
8:00 pm
Circuits
Dead Hang Pullups - 8, 7, 6, 6
Elevated pushups - 4 X 25
One of four different self resistance exercises for the back 4 X 20 each side
Neck Self Resistance - 4 X 20
Supersets
One Arm Self Resistance Curl 3 X 10
One Arm Self Resistance Press 3 X 10 each side
One Arm Self Resistance Reverse Curl - 3 X 10
Behind the neck side to side Press - 3 X 10
*With the big rubber band
Upright row - 3 X 10
Archer Pull - 3 X 10
48 minutes total
He maketh my feet like hinds’ feet, and setteth me upon my high places.
34 He teacheth my hands to war, so that the bow of steel is broken by mine arms.
35 Thou hast also given me the shield of Thy salvation; Thy right hand hath held me up, and Thy gentleness hath made me great. Psalms 18:34
7/27/2018
9:oo pm
Five Circuits
Tension Squats X 10
Self Resistance Leg Extension X 10 each leg
Lunges - 10 on each side
Hamstring and Hips SR X 10
Alternate Calf Raises - 20 each side
26 minutes
Four Circuits
Atlas Situps X 25
Leg Raise X 25
Stomach Snaps X 10
Tension Good Morning X 10
18 minutes
Finished with Isometric Powerflexing
And be ye kind one to another, tenderhearted, forgiving one another, even as God for Christ's sake hath forgiven you. Ephesians 4:32 KJV
7/26/2018
the 24th was martial arts training - Tiger Moves and basic strikes and combinations
8:00 pm
Circuits- Full Range Pullups 4 X 6, Feet elevated pushups 4 X 25, four self reistance exercises X 30, Neck X 30.
The self-resistance exercises were Amplified Arm Circles, Side to Side Pulldowns, One Arm Cross Body Pushdown, and One Leg Row.
Arms and Shoulders
One Arm Curl and One Arm Press 3 X 10
Behind the Back Curl and Behind the Neck Side to Side Press 3 X 10
One Arm Row and One Arm Pushdown 3 X 10
Forearm up and Forearm down 3 X 10
52 minutes
12 minutes Isometric Powerflexing
7/23/2018
6:00 pm
Tiger Moves - 3 rounds with the addition of good mornings, squat lunges and calf raises - 10, 8 and 6 except 3 x 20 for the alternate calf raises
24 minutes
Self resistance supersets for arms and shoulders - 10, 8, and 6
One arm belt press and one arm curls
Behind the neck press and one arm behind the back curls
Triceps pushdown and the Milo
Archer Pull with a belt and one arm upright rows
Self resistance wrist curls palms down and palms up 3 x 8 each wrist
30 minutes total
*Note - Enjoyed the workout and felt good afterwards. I can tell I'd worked out though.
And be ye kind one to another, tenderhearted, forgiving one another, even as God for Christ's sake hath forgiven you. Ephesians 4:32
7/22/2018
6:00 pm
Tiger Moves 10, 8 and 6
I added a Good Morning, Cossack Rolls, Calf Raises X 25 each side, and Squat Lunges
28 minutes
75 Yard Incline Sprints x 10
18 minutes
Situps 4 x 25, Leg Raise 4 x 25, Hip and Hamstring self resistance 4 x 10
12 minutes
*I was starting to have issues with my ankles, lower back and knees, so I spent the first half of the workout warming up with the Tiger Moves and cut back the high rep bodyweight exercises.
Good so far. It has been a nice change of pace. Some exercises I do with the giant rubber band (rowing, reverse curls), but most of the arm and shoulder exercises I'm doing with the springs. I've always liked overhead pressing and they give me a mechanism for doing so, and I like that.
I have to watch the shoulders for things like curls, the chest pull, and the press behind the back and not overdo, so no training to failure. If I can't do 12 reps on the first set of an exercise, I use less cables. I also can't do as much with the cables after pullups and pushups, so I might eventually separate the workouts.
I do miss the self resistance however. Those exercises have more of a feel good effect because of the deep breathing. They also make a difference in speed for martial arts training, so I'll eventually move back in that direction, or perhaps a combination thereof. Thank you for asking.
How's the spring chest expander working out for You?
7/21/2018
9:00 pm
Yesterday was martial arts training
Circuits
Pullups - 6 X 6
Elevated Pushups - 8,8 and 8 for 6 sets
Bentover Rowing - Doubling up the giant rubber band - 6 X 8
Chest Fly with the Giant Rubber Band - 6 X 12
Steel Cables
Chest Pull - 10, 8
Behind Neck Press - 10, 10
Archer Pull - 10, 8
One Arm Upright Row - 10, 10
One Arm Curl - 10, 8
One Arm Press - 8, 8
Reverse Curl with the Giant Rubber Band - 12, 12
50 minutes total
*slow today, but I was sick yesterday.
7/18/2018
7:00 pm
Ten 75 yard incline sprints
Circuits
Jumping Jacks 100, 75, and 50
Slow Half Squats 25, 20, 15
Lunges 12, 10, and 8 each side
Alternate Calf Raises 25, 20, and 15 each side
Hip and Hamstring Self Resistance 12, 10 and 8
Circuits
Jack Knives 20, 15, and 10
Situps 25, 20 and 15
Leg Raises 30, 25, and 20
Good Mornings 25, 20 and 15
45 minutes total
12 minutes of isometric flexing to finish up.
Be of good courage, and he shall strengthen your heart, all ye that hope in the LORD. Psalm 31:24
7/17/2018
8:00 pm
I've fallen into a pattern of upper body one day, lower body 2nd day, martial arts training 3rd, and two days rest. Then I repeat it. I do the isometric Power Flexing with my wife every evening for 12 minutes.
Circuits
Pullups 6 X 6
Feet elevated pushups 6 sets in 21 style
Rowing with the big rubber band 6 X 10
Standing chest flies with the big rubber band 6 X 10
Neck with the big rubber band 6 X 20
24 minutes
*note - not as hard as when I included the self resistance exercises
supersets with three springs
Chest Pull 10, 8, 6
Behind the neck press 3 X 12
One arm curls 10, 8, 6
One arm press 10, 8, 6
Reverse curls with the giant rubber band 3 x 12
Supersets with two springs
Archer Pull 3 X 10 each side
One arm row 3 x 10 each side
45 minutes total
12 minutes of Isometric Power flexing afterwards
And I will restore to you the years that the locust hath eaten, the cankerworm, and the caterpiller, and the palmerworm, my great army which I sent among you. Joel 2:25 KJV
7/14/2018
5:40 pm
Ki Exercises - 6 minutes
basic strikes, kicks and conbinations - 20 minutes
Shadow throwing and self defense combinations - 12 minutes
Eye training - 8 minutes
Tiger Moves - high tension 1o minutes
Meditation - 3 minutes
7/13/2018
7:00 pm
75 yard incline sprints
14 minutes
Circuits X Three
Jumping Jacks - 50
Slow Half Squats - 25
Lunges - 12 each side
Alternate Calf Raises - 25 each side
Self Resistance hamstrings and hips - 10
16 minutes
Circuits X Three
Jack Knives - 15
Leg Raises - 25
Sit-ups - 25
Good Morning - 25
16 minutes
12 minutes of Isometric Flexing from Dynaflex
Confess [your] faults one to another, and pray one for another, that ye may be healed. The effectual fervent prayer of a righteous man availeth much. James 5:16
7/12/2018
7:30 pm
6 Circuits
Pullups 6 X 6
wide grip pushups feet on a box 6 X 21 done in the sevens or twenty-one style
Various self resistance exercises for the back and chest X 30 reps each
Neck Rotations 6 X 30
27:45 minutes
Steel Cables
Chest Pull and behind the head pressout - 10, 8 and 6 with three springs
One Arm Curl and One Arm Press - 8, 8, and 6 with three springs
One Arm Reverse Curl, Archer Pull, and One Arm Upright Row - 2 X 10
20 minutes
Finished with 12 minutes of isometric power flexing
As my friend Jarhead6 says - "God is in control."
7/9/2018
Today was self defense training.
Ki exercise - 6 minutes
Basic strikes, kicks and combinations - 20 minutes
Throwing and flow practice - 10 minutes
McSweeney's Tiger moves - 8 minutes
Eye training - 6 minutes
Meditation - 2 minutes