Another work week finished. The workouts have been going pretty well, the food has been ok, and this week for two days in a row I saw a new low on the scale. Of course I went and ruined that on Friday night, and was back up again this morning, but never mind, I’m sure I’ll dip back down again.
Lately I’ve been noticing that the big belly out front has turned into more of a pouch, and I am starting to see/feel the beginnings of obliques. Woohoo! I’ll give it another week or so, by which time I think I will have locked in that sub 80kg weight, and will take some more pics and measurements. The belt I bought in July after losing the initial wheat bloat is about ready to have a new hole punched in it. After threatening to bust out of my 36 in jeans, the 32s I got in October are starting to feel loose.
Along with the daily trifecta twists, I have now started to do additional vertical pulls and wall press ups. I do the first set using both arms and then do another set with my right arm, and a set of more reps with my left arm. The idea is to work on balancing out the size differential between my arms, without over-training. I need to be very conscious of the CC philosophy of taking it low and slow in order to maintain the momentum. It is the regular work that is bringing the results, and the rest time that’s allowing the growth.
If tomorrow treats us to some actual summer weather I will ride my motorcycle, since I don’t have any scheduled tasks/appointments for the day (other than a workout of course).
I’ve been skipping the meditation sessions lately, and I need to get back to them.
21-01
Rest Day
Trifecta stretches level 2 – 30 sec
Plank – side 30/30 – front – 60 sec
flat knee raise x 25
Calf raises 25/25/25 level 2 next week add another 5 per set
Wall push ups – both – 20 – R 10 L 15
Vertical pulls – both -20 – R 10 L 15
(trying to even out arm size without over-training – been doing it for a few days without logging seems ok to keep it up so it goes in the log)
20-01
Rest day
Trifecta stretches level 2 – 30 sec
Plank – side 30/30 – front – 60 sec
flat knee raise x 25
19-01
Bridges – warm -short bridges 10/10 – work – straight bridges 15/15/15
HSPU – Crow stand – 20 sec- work – crow stand – 30 sec – still some wobble
18-01
Rest day
Trifecta stretches level 2 – 30 sec
Plank – side 30/30 – front – 60 sec
flat knee raise x 20
17-01
Pullups – warm vertical 10/10/10 – work Horizontal 12/10/7 – worked on form
Squats – warm – shoulder stand squats 12/12/12 – work – jacknife 30/30/30
Trifecta stretches level 2 – 30 sec
Plank – side 30/30 – front – 60 sec
flat knee raise x 20
16-01
Rest day
Dynamic stretches level 2 – 30 sec
Meditation 10 min
Plank – side 30/30 – front – 60 sec
flat knee raise x 20
15-01 – Dojo Picnic
Pushups – warm – wall 10/10/10 – work – incline 30/30/30
Leg raise – warm - Knee tucks 10/10/10 – work – Flat knee raise 30/30/30
Dynamic stretches level 2 – 30 sec
Meditation 10 min
Plank 60 sec
flat knee raise x 10
14-01
Rest Day
Dynamic stretches level 2 – 30 sec
Meditation 10 min
Plank 60 sec
flat knee raise x 10
Karate & Aikdo – Green Belt Woohoo!
13-01
Rest Day – complete rest – rough day at work..
12-01
Bridges – warm -0 – work – straight bridges 20/20
HSPU – warm 0 – work – crow stand – 30 sec
Dynamic stretches level 2 – 30 sec
Meditation 10 min
Plank 60 sec
flat knee raise x 10
11-01
Rest day
Dynamic stretches level 2 – 30 sec
Meditation 10 min
Plank 60 sec
flat knee raise x 10
10-01
Pullups – warm vertical 10/10 – work Horizontal 12/12/12 – last set after the knee raises
Leg raises – warm – flat knee raises 10 – work flat knee raises 20/20/20
Getting a clciking in my hip with the knee raises – maybe I should add a dozen or so to my stretch routine to help with hip mobility?
Dynamic stretches level 2 – 30 sec
Meditation 10 min
Plank 60 sec
09-01
Dynamic stretches level 2 – 30 sec
Meditation 10 min
Plank 60 sec
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