8/21/2018

4:50 am

Ton Jon Ho Hup

Basic strikes and blocking

Shadow throwing

Tension kicking

Circuits X 4

DVR Leg Extension X 10 each side

Liederman Leg Pressout X 5 each side

Step-ups on a chair X 12 each side

Hip and Hamstring DSR X 10

One leg calf raise X 20 each side

50 minutes total

Keep thy tongue from evil, and thy lips from speaking guile. Psalm 34:13 KJV

9/20/2018

4:30 am

Tri-sets X 4

Amplified Arm Circles X 10

DVR Chest Fly X 10

Push-ups X 35

Tri-sets X 4

DVR Row X 10

One Leg Row X 10 each side

Dead Hang Pull-ups, ten inch grip X 6

In between tri-sets I do neck rotations and abdominal vacuums as active rest

43 minutes total this morning

I will set no wicked thing before mine eyes: I hate the work of them that turn aside; [it] shall not cleave to me. Psalm 101:3 KJV

*NOTE - Easier said than done on that verse, but good advice.

9/17/2018

4:40 am

Circuits X 3

Grass Pickers with tension X 10

Pilates Situp X 25

Leg Raise X 25

Stomach Snaps X 10

DVR Good Morning X 10

Swoboda Side Bend X 10 each side

Tri-sets

Dead Hand Chin-up hands 12 inches X 6

Behind the Neck side to side press with a belt X 10

DSR Side Deltoid Raise X 10 each side

Tri-sets

DSR Hammer Curls X 10 each side

DSR Triceps Extension X 10 each side

Front Deltoid Raise X 10 each side

Finished with 3 X 10 Swoboda Crucifix Curl

44 minutes total

And let us not be weary in well doing: for in due season we shall reap, if we faint not. Galations 6:9 KJV

9/16/2018

6:35 pm

Ton Jon Ho Hup Breathing exercises

basic blocking and striking combinations

Shadow throwing

Stick work

28 minutes

Circuits X 4

DVR Leg Extension X 10 each side

Stepups on a chair X 12 each side

DVR Leg Curls X 10 each side

Iron Mikes (lunges) X 10 each side

Hip and hamstring DSR X 10

One Leg Calf Raises X 20 each side

32 minutes

I will lift up mine eyes unto the hills, from whence cometh my help.

 My help cometh from the Lord, which made heaven and earth. Psalms 121:1-2 KJV

9/15/2018

9:00 pm

I haven't recorded workouts, I've been swamped at work. I have been working out however every morning for about an hour. I'm pretty happy at how this workout cycle is going. Strength, flexibility, mobility and endurance are all good, and I like the way I'm shaping up. Direct calf work is pushing the calves back up, the combination of abdominal calisthenics and tension exercises is keeping the right balance for the waist, the legs are getting more muscular using the lunges and step-ups, knees feel good, and upper body is looking tight. Athletic-wise I am developing the ability to do some of the martial arts skills I could in years gone by.

Circuits X 4

Amplified Arm Circles X 10

Chest Pull apart X 10

Rope Pulldown X 10 each side

DVR Pushdown X 10

Pushups Wide - 40, 40, 35, 30

Circuits X 3

Side to Side Pulldown X 10 each side

Mike Chang Towel Row X 10

DSR Row with a Belt X 10

One Leg Row X 10 each side

Dead Hang Pullups, 12 inch grip X 7

Isometric Wrist Curls Up and Down

51 minutes total

8/30/2018

4:30 am

I skipped recording the 8/28/2018 workout which was upper body

Today - 30 minutes of Ki exercise, self-defense combinations, and blocking/kicking combinations

Circuits X 3

DVR Leg Extension x 10

DVR Leg Curl x 10

Step-ups on a chair x 10 each side

Lunges x 10 each side

hip/hamstring DSR x 10

Calf Raise x 15 each side

Pilates situp x 25

Leg raise x 25

Stomach snaps x 10

Swoboda side bend x 10 each side

25 minutes

When thou passest through the waters, I will be with thee; and through the rivers, they shall not overflow thee: when thou walkest through the fire, thou shalt not be burned; neither shall the flame kindle upon thee. Isaiah 43:2 KJV

8/27/2018

4:00 pm

I spent an hour working on kata before I did circuits for hips, thighs and calves, and then circuits for abdominals, back, obliques, and transverse abdominus. Total workout was an hour and 45 minutes.

8/25/2018

8:00 am

32 minutes of Ki exercise, basic blocks, strikes, kicks and combinations. Also stick work.

10 seventy-five yard incline sprints

followed this with a slow jog of a quarter mile around the perimeter of my property to cool down

24 minutes

Three Circuits

Pilates situp X 12 slow with tension

Swoboda crunch X 10

Leg Raises X 25

DVR Good Morning X 10

Swoboda side bend X 10

14 minutes

What shall we then say to these things? If God [be] for us, who [can be] against us? Romans 8:31

8/23/2018

4:30 am

I skipped recording yesterday's workout, but it has been consistant six days a week for the last three weeks.

Circuits X 4

Four different DSR chest exercises - 12 reps each side

Swoboda upper chest fly - 10 reps

Neck front and back - 20 reps

Pushups X 30

Circuits X 4

Four different DSR back exercises - 12 reps each side

Four different DSR or DVR shoulder exercises - 12 reps each side

Neck rotate X 10 each side

Dead hang pull-ups X 7 each side

Circuits X 3 - 10, 8 and 6 reps

Swoboda crucifix curl

Press behind neck side to side

Swoboda curl

DSR Triceps pushdown

DSR Hammer Curls

Swoboda wrist curls

Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God. I Corinthians 10:31

8/21/2018

4:30 am

Four Circuits

One of four different DSR chest exercises X 30

Swoboda Overhead Chest Fly X 10

Neck DVR forward and back X 20

Pushups X 35

Four Circuits

One of four different DSR back exercises X 12 each side

One of four different DSR shoulder exercises X 12 each side

Rotating Neck X 20

Mixed grip pullups done dead hang X 7

Tri-sets - 3 rounds

Isometric curls with an isometric belt

DSR curls with the same belt X 10

Behind the Neck side to side presses X 10 each side

Tri-sets - 3 rounds

DSR Hammer Curls X 10 each side

Triceps pushdowns X 10 each side

Swoboda wrist curls X 10

63 minutes total - workout went snappy

And whatsoever ye do, do it heartily, as to the Lord, and not unto men;

Knowing that of the Lord ye shall receive the reward of the inheritance: for ye serve the Lord Christ. Colossians 3:23-24 KJV