Training Log–Jan 2012

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