31-01

Pullups – warm vertical 25/25/25 – work Horizontal 15/15/15 – raised the bar to belly button level, 3 min rest btw sets

Squats – warm – shoulder stand squats 25/25/25 – work – jacknife 40/40/45 – Progression standard!

Trifecta stretches level 3 – 30 sec – level 3 bridge for 15 then level 2 for 30

Plank  – side 30/30 – front – 60 sec

flat knee raise x 30

30-01

Rest day

Grip – level 2 – bar hang 30 sec

Trifecta stretches level 2 – 30 sec

Plank  – side 30/30 – front – 60 sec

flat knee raise x 30

Vertical pulls – both -20 – L 15

Wall push ups – both – 20- L 15

29-01

Calf raises level 2 40/40/40

Pushups – warm – wall 15/15/15 – work – incline 40/40/45 - Progression standard!

Leg raise – warm - Knee tucks 15/15/15 – work – Flat knee raise 40/40/46 – Progression standard!

Trifecta stretches level 3 – 30 sec

Meditation 10 min

28-01

Rest day

Total rest

27-01

Rest day

Trifecta stretches level 3 – 30 sec

Plank  – side 30/30 – front – 60 sec

flat knee raise x 25

26-01

Bridges – warm -short bridges 15/15/15 – work – straight bridges 20/20/20

HSPU – warm  – wall hand stand  – 30 sec- work – crow stand – 15/30 sec

Trifecta stretches level 2 – 30 sec

Plank  – side 30/30 – front – 60 sec

flat knee raise x 25

Vertical pulls – both -15 -L 15 -R 10

Wall push ups – both – 15 – L 15 – R 10 

25-01

Rest Day

Trifecta stretches level 2 – 30 sec

Plank  – side 30/30 – front – 60 sec

flat knee raise x 25

24-01

Pullups – warm vertical 20/20/20 – work Horizontal 15/8/5 – form better – need to stop feet slipping

Squats – warm – shoulder stand squats 15/20/20 – work – jacknife 40/40/40 – Progression standard!

Aikido

Trifecta stretches level 3  30 sec,

bridge = 15/15 sec – some support from head

Plank  – side 30/30 – front – 60 sec

flat knee raise x 25

Vertical pulls – both -15 -L 15 -R 10

Wall push ups – both – 15 – L 15 – R 10 

23-01

Rest Day

Trifecta stretches level 3 sits & twists – 30 sec, level 2 bridge – 30 sec

Plank  – side 30/30 – front – 60 sec

flat knee raise x 25

22-01

Pushups – warm – wall 15/15/15 – work – incline 40/40/40 - Progression standard!

Leg raise – warm - Knee tucks 10/10/10 – work – Flat knee raise 40/40/40 – Progression standard!

Meditation 10 min

Trifecta stretches level 2 – 30 sec, level 3 twist

Plank  – side 30/30 – front – 60 sec

flat knee raise x 25

Wall push ups – both – 10 – R 10 L 15

Vertical pulls – both -10 – R 10 L 15

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 – warm  – 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

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

08-01

Pushups – warm – wall 10/10 – work – incline 20/20/20
Squats – warm – shoulder stand squats 10/10 – work – jacknife 20/20/20

Dynamic stretches level 2 – 30 sec
Meditation 10 min

Plank 60 sec

07-01

Rest day

Dynamic stretches level 2 – 30 sec
Meditation 10 min

Plank 60 sec

Calf raises 20/20/20 level 2 next week add another 5 per set

Kaarate/Aikido classes

Kata practice 10 min – H nidan

06-01

Rest day – total rest

05-01

Bridges – warm – short bridges 10/10 – work – straight bridges 10

HSPU – warm 0 – work – crow stand – 10 sec

Dynamic stretches level 2 – 30 sec

Plank 60 secs
Meditation 10 min

04-01

Rest day
Dynamic stretches level 2 – 30 sec

Plank 60 secs
Meditation 10 min

03-01

Pullups – warm horizontal 5 – work Horizontal 10

Leg raises – warm – flat knee raises 5 – work flat knee raises 12/12

Dynamic stretches level 2 – 30 sec

Plank 90 secs – may cut this back to 60 if I do it every day with the stretches.
Meditation 10 min

Aikido class

02-01

Rest day
Dynamic stretches level 2 – 30 sec

Plank 30 secs
Meditation 10 min

01-01-12 Happy New Year
Pushups – warm – wall 10/10 – work – incline 20/20
Squats – warm – 0 work – jacknife 20/20

I’m feeling stronger, and the mirror seems to be showing results, but the scale is mocking me, the tape measure is mildly encouraging, and the fat caliper is indifferent. The exercise is coming along well and the trifecta stretches are moving up to the next level.  The straight bridges have become ridiculously easy, and I’m struggling somewhat with the angle bridges, I will have to try a gentler angle and work it up (or down – depending on your POV).  The N hold I’m doing from push up bars.  Throwing in the daily knee tucks has greatly helped with the clicking in my hips, the clicking is quieter, goes away sooner and is not uncomfortable anymore.

While I’m down on the floor for the knee tucks I’m thinking I should also add in the hollow body progression: http://gymnasticswod.com/content/hollow-body-progression-pt1  This should help me to connect the upper & lower body better in martial arts movement.  The downside of this is that my nice short workouts are getting ever longer.