PR Magnesium Carbonate, 4oz Gloves, and Sledgehammers

1/17
Did about a half hour of Tai Chi to see if I could get energized enough to lift. I didn't.



1/18
Warm-up: katas, 20 BW squats, dynamic stretches


OHS
45x10 (+6 front kicks per leg, 2 leaping)
58.75x10 (+6 side kicks per leg, 2 leaping)
FS
135x5 (+6 roundhouse kicks per leg, 2 leaping)
180x3 (+6 spinning back kicks per leg, 2 leaping)
205x3 (+6 spinning back kicks per leg, 2 leaping)
BS
228.75x3 (+6 roundhouse kicks per leg, 2 leaping)
242.5x3 (+6 side kicks per leg, 2 leaping)
255x10 (+6 front kicks per leg, 2 leaping) - was supposed to be 257.5 but I put a 2.5 on on side instead of a 5 and didn't realize til after I was done.


Bench
45x20 (+6 med ball punch throws per arm)
105x10 (+6 med ball punch throws per arm)
145x5 (+6 med ball punch throws per arm)
180x3 (+6 med ball punch throws per arm)
191.25x3 (+6 med ball punch throws per arm)
203.75x12 (+6 med ball punch throws per arm)


DBRs
107.25x12 (+6 med ball slams)
107.25x12 (+6 med ball slams)
107.25x12 (+6 med ball slams)
107.25x12 (+6 med ball slams)


Bridges and some stretches

Started the workout lacking drive, especially after answering the phone between warm-up and lifting, but started getting into it before my working sets. Ran out of steam to do my complete stretching routine though.



1/19
Ran through my 6 katas 5x each for a warm-up/active recovery since I didn't stretch very much last night

Bridges and some stretches



1/21
10x 2min Bas Thai rounds, every other combo, worked my mini double end ball about 30 seconds between all but the last 2 rounds
1x 4min round Tabata straight punches
 
1/24
Warm-up: 2x through each of my 6 katas, 1x6min Bas Thai round (every other combo)


OHS
45x20 (+6 outward crescent kicks per leg, 2 leaping)
ZDL
135x10 (+6 inward crescent kicks per leg, 2 leaping)
225x5 (+6 wheel kicks per leg)
315x3 (+6 spinning back kicks per leg, 2 leaping)
DOH
340x3 (+6 roundhouse kicks per leg, 2 leaping)
361.25x3 (+6 side kicks per leg, 2 leaping)
383.75x5, +4 mixed grip, total of 9 in the set (+6 front kicks per leg, 2 leaping)


SOHP - with a lil speed ball between sets
45x20 (+6 med ball punches per arm)
95x10 (+6 med ball punches per arm)
110x5 (+6 med ball punches per arm)
125x3 (+6 med ball punches per arm)
132.5x3 (+6 med ball punches per arm)
140x11 (+6 med ball punches per arm)


Rope Pull-Ups
x6
x6
x6
x6


Stretches and bridges
 
1/25
~30 min Chi Kung stretches for active recovery




1/26
Warm-up: 3x through my 6 katas, dynamic stretches


Circuit workout - 20 bw squats, 10 ring push-ups, 5 rope pull-ups
Total sets: 5
Time: 12 min 8 sec


Power kicks +10x per side
- low roundhouse
- mid roundhouse
- high roundhouse
- outward crescent
- mid front snap
- high front snap
- mid front push
- inward crescent
- high front push
- mid side
- high side
- hook
- wheel
- spinning back


Tabata sledgehammer on tyre


Bridges and stretches
 
1/25
~30 min Chi Kung stretches for active recovery





1/26
Warm-up: 3x through my 6 katas, dynamic stretches


Circuit workout - 20 bw squats, 10 ring push-ups, 5 rope pull-ups
Total sets: 5
Time: 12 min 8 sec


Power kicks +10x per side
- low roundhouse
- mid roundhouse
- high roundhouse
- outward crescent
- mid front snap
- high front snap
- mid front push
- inward crescent
- high front push
- mid side
- high side
- hook
- wheel
- spinning back


Tabata sledhammer on tyre


Bridges and stretches





1/30
Warm-up: 4x through my 6 katas (2x Tai Chi style, 2x full speed), dynamic stretches


OHS
45x10 (+6 spinning back kicks per leg, 2 leaping)
65x10 (+6 roundhouse kicks per leg, 2 leaping)
FS
135x10 (+6 side kicks per leg, 2 leaping)
185x5 (+6 front kicks per leg, 2 leaping)
BS
215x5 (+6 spinning back kicks per leg, 2 leaping)
242.5x3 (+6 side kicks per leg, 2 leaping)
271.25x9 (+6 front kicks per leg, 2 leaping)





2/1
Warm-up: 3x2min rounds Bas All-Around Fighting, every other combo


Bench
45x20 (+5 clapping push-ups)
95x10 (+5 clapping push-ups)
135x8 (+6 med ball punch throws per arm)
168.75x5 (+6 med ball punch throws per arm)
- had to go rake some gravel out while Grandpa was bringing it -
191.25x3 (+6 med ball punch throws per arm)
215x8 (+6 med ball punch throws per arm)





2/6
Warm-up: 4x through my 6 katas, dynamic stretches


OHS - # of kicks is per leg
45x10 (+6 spinning back kicks, 2 leaping)

ZDL
135x8 (+6 roundhouse kicks, 2 leaping)
225x5 (+6 front kicks, 2 leaping)
DOH
275x5 (+6 side kicks, 2 leaping)
318.75x5 (+6 spinning back kicks, 2 leaping)
361.25x3 (+6 front kicks, 2 leaping)

403.75x9 - 4 DOH, 5 mixed (+6 side kicks, 2 leaping)


Stretches





2/7
1/2 hour Tai Chi





2/9
Warm-up: 4x through my 6 katas


SOHP
45x20 (+5 clapping push-ups)
95x8 (+5 clapping push-ups)
116.25x5 (+5 clapping push-ups)
132.5x3 (+5 clapping push-ups)
147.5x7 (+5 clapping push-ups)


Chin-ups
+107.25x 0 - got 3 half reps
+58.5x3 (+5 med balls slams)
+58.5x3 (+5 med balls slams)
+58.5x3 (+5 med balls slams)
+58.5x3 (+5 med balls slams)


3x6min Bas Thai rounds, every other combo


Bridges and stretches





2/11
~60 min out of 70 of The Pit Upper Body W/O, only did about 1/2 the push-ups I shoulda though
~40 min Chi Kung
 
2/12 - Deload session 1, but since I'm generally lifting just 2x a week, I'ma use it for hypertrophy work
Warm-up: 4x through my 6 katas (2x Tai Chi style, 2x full-out), dynamic stretches


OHS +6 kicks per leg, 2 leaping
45x10 - spinning back
65x10 - side
FS
135x8 - front
BS
171.25x8 - roundhouse
185x8 - spinning back
200x8 - side
200x8 - front
200x8 - roundhouse


Power Shrugs
225x8
315x8
365x8
405x8 (+straps)
405x8
405x8


Bench +6 med ball punch throws per arm
45x20
95x10
135x8
146.25x8
157.5x8
157.5x8
157.5x8


DB BORs
107.25x15
107.25x15
107.25x15


Bridges and stretches



2/15
Most of The Pit Lower Body W/O - felt I shoulda been able to do more
4 sets of 20 sledgehammer hits on the tyre, alternating sides


Bridges and stretches




2/19 - Deload/hypertrophy session 2

Warm-up: kata practice (2x Tai Chi style, 2x full out shadowboxing)


OHS: +6 kicks per leg, 2 leaping
45x20 - spinning back
ZDL
135x8 - roundhouse
185x8 - front
DOH DL
225x8 - side
255x8 - spinning back
276.25x8 - roundhouse
298.75x8 - front
298.75x8 - side
298.75x8 - no kicks


SOHP: +6 med ball punch throws per arm
45x20
93.75x8
101.25x8
110x8
110x8
110x8


Felt really lacking of energy...



2/23
The Pit Full Body W/O: did about 40/60 minutes, only did about half of Pit Blackjack, and lacked intensity in some of what I did do...

4 sets of 20 sledghammer hits on the tire, alternating sides
 
2/26
Warm-up: Kata practice (6 katas, 2x Tai Chi style, 2x full out), dynamic stretches


OHS (+6 kicks per leg, 2 leaping)
45x10 - spinning back
66.25x10 - roundhouse
FS
135x8 - side
185x5 - front
BS
227.5x5 - spinning back
242.5x5 - roundhouse
257.5x10 - side
135x20 - front


Bench (+6 palm strikes per arm each set)
45x20
95x10
135x8
175x5
185x5
197.5x11
Rope push-ups
x18


DB BORs
107.25x12
107.25x12
107.25x12


Bridges and stretches



Caught a sinus bug 2/28, so I didn't do a whole lot. Did some katas one night. Also started doing a set of each bw squats and push-ups (usually on fingertips) early in the morning as part of my wake up routine. Currently doing 30 squats and 20 push-ups. Gonna work at improving single set numbers on each.




3/4
Warm-up: 2x through my 6 katas Tai Chi style

5x5min rounds on the heavy bag



3/5
Warm-up: dynamic stretches


OHS (+6 kicks per leg, 2 leaping)
45x10 - spinning back
ZDL
135x5 - roundhouse
225x5 - side
DL
275x5 - front
315x5 - spinning back
337.5x5 - roundhouse
360x5 - side
382.5x10 - front


SOHP
45x20




3/6
Warm-up: jumping jacks, dynamic stretches


SOHP (+6 med ball punch throws per arm and a lil speed ball )
45x20
95x8
110x5
120x5
128.75x5
136.25x11


Rope Pull-Ups (+ a lil speed ball)
x8
x8
x6
x6


1x4min Tabata punching


Bridges and stretches




3/9
Warm-up: 5min light combos on the bag, dynamic stretches


OHS (+6 kicks per leg, 2 leaping)
45x10 - spinning back
63.75x10 - roundhouse
FS
135x5 - side
185x5 - front
BS
225x3 - spinning back
242.5x3 - roundhouse
257.5x3 - side
272.5x8 - front
Only 1 more rep on my last "3" set than I did with the same weight on this back in Oct... At least it's some progressmmm

Calf raise
322.5x20

BS
140x25


Bench
45x20 (+6 med ball punch throws per arm)
135x8 (+6 med ball punch throws per arm)
165x5 (+3 clapping push-ups; afraid my med ball bouncing of the basement wall is slowly breaking down the wall...)
185x3 (+3 clapping push-ups)
197.5x3 (+3 clapping push-ups)
210x12 (+3 clapping push-ups)


DB BORs
58.5x20
58.5x20
58.5x20
58.5x20


1x4min round Tabata straight punching


Bridges and stretches




3/12
27/66 min Pit Upper Body W/O



3/15
Warm-up: jumping jacks, elephants, dynamic stretches


ZDL (+6 kicks per leg, 2 leaping)
135x8 - spinning back
225x5 - roundhouse
DOH
315x3 - side
360x3 - front
382.5x3 - spinning back
405x6 - roundhouse


Decided I need to change from a 2 day split to a 4. Even if I still only lift 2 days a week, I'll be able to do some cardio work that way, and it'll make it easier to fit in.




3/19
Warm-up: jumping jacks, elephants, dynamic stretches


SOHP (+6 clapping push-ups after each set)
45x10
95x5
127.5x3
136.25x3
145x11 - only 3 push ups; also cooled down too much


Rope Pull-Ups
x6
x6
x6
x5
x5


1x4min round of Tabata punching


Bridges and some stretches
 
They probably deleted all I wrote for not sending back their background check form.


3/21
Warm-up: jumping jacks, elephants, dynamic stretches


OHS (+6 kicks per leg, 2 leaping)
67.5x10 - spinning back
FS
135x8 - roundhouse
185x5 - front
BS
227.5x5 - side
257.5x3 - spinning back
287.5x3 - roundhouse
287.5x3 - front (repeated my "1" set because I did less reps than I did on it back in Oct)

Calf raise
377.5x20 - side


1x4min round Tabata punching


Some stretches



3/27
Yeah, yeah, I know it's been more than a day between...


Warm-up: some light work on the bag, upper body mobility, shadowboxing


Bench (+6 clapping push-ups)
45x20
95x10
135x8
175x5
197.5x3
220x8


Ring Push-ups
x15
x15


DB BORs
107.25x8
107.25x8
107.25x8
107.25x8
107.25x8


1x4min round Tabata punching


Some stretches




3/29
Warm-up: jumping jacks, elephants, neck work


OHS (+6 kicks per leg, 2 leaping)
45x10 - spinning back
ZDL
135x5 - roundhouse
225x5 - side
DOH
275x5 - front
337.5x5 - spinning back
382.5x3 - roundhouse
Mixed
427.5x5 - side - current PR
 
4/4
Still working on getting a regular schedule down... Also haven't been getting my morning squats and push ups in... But I did do better than 2 hours the one day of roto-tilling new ground for our garden, so I got some pulling and grip work in... Finished off the tilling today, altho I dunno how long it took...


Warm-up
1x6min round heavy bag work, shoulder mobility


SOHP (+6 clapping push ups)
45x20
95x10
120x5
136.25x3
152.5x7


Rope Pull Ups
x8
x8
x6
x6


1x4min round Tabata punching




4/7
Warm-up: dynamic stretches


OHS (+6 kicks per leg, 2 leaping)
45x10 - spinning back
70x10 - roundhouse
FS
135x10 - side
BS
181.25x10 - front
196.25x10 - spinning back
211.25x10 - roundhouse


Stand-up from the rack
483.75x1
Calf Raise
393.75x20


1x4min round Tabata punching


Stretching



4/12
Warm-up: 5min light bag work, some dynamic upper body movements


Bench (+5 clapping push-ups after each set)
45x20
95x10
140x10
151.25x10
162.5x10 - 4.5 push-ups


Planned to do DB BORs, but I been fighting a cold the past week and a half and it's taken a bit of my gas tank...



4/16
Warm-up: 5 min of dynamic stretches and kicks

OHS +6 kicks per leg, 2 leaping
45x10 - spinning back
ZDL
135x10 - roundhouse
225x5 - front
DL
270x10 - side
293.75x10 - spinning back
315x10 - roundhouse


Stretches
 
4/18
Warm-up: dynamic upper body work, katas


SOHP +6 clapping push-ups
45x20
96.25x10
103.75x10
112.5x10


Rope Pull-Ups
x6
x6
x6
x6


Stretches
 
4/20
Tractor tire flips across the yard - no idea how long or how many flips/laps. Just remember 2 "sets". Did the first, then took a lil break and got some water, then did the second for close to 2x as long. Wasn't trying to set any speed records; just wanted get the movement down and keep moving.
 
4/22
Warm-up/dynamic stretching


OHS (+6 kicks per side, 2 leaping)
45x10 - spinning back
70x10 - roundhouse
FS
135x5 - side
BS
205x5 - front
240x5 - spinning back
256.25x5 - roundhouse
272.5x10 - side (didn't know if I'd even get 5 on this when I finished the set before it...)


Bridges and stretches
 
4/25
Warm-ups and dynamic stretches


Bench (+5 clapping push-ups & a lil speed ball)
45x20
135x10
180x5
191.25x5
203.75x12


DB BORs
107.25x10
107.25x10
107.25x10


Some stretches
 
Today - heavy bag work


4 min light-medium combos
4 min tabata punching
4 min light-medium combos


Bridges and stretches
 
4/27
Warm-up and dynamic stretches


ZDL +6 kicks per leg, 2 leaping
135x5 - spinning back
225x5 - roundhouse
DOH
315x5 - front
358.75x5 - side
Mixed
382.5x5 - spinning back
406.25x6 - roundhouse

Quick stretches
 
Last edited:
5/1
Warm-ups & dynamic stretches


SOHP (+5 clapping push-ups)
45x20
95x10
123.75x5
132.5x5
140x9


Rope Pull-Ups
x6
x6
x6
x6
x7


Shoulder rehab and some stretches
 
5/2
4 min light-medium combos
4 min Tabata punching
4min light-heavy combos


Bridges and stretches
 
5/4
My old enemy, Lazy, has been trying to get the better of me again, but I'm fighting back.


Warm-ups and dynamic stretches


OHS +6 kicks per leg, 2 leaping
70x8 - spinning back
FS
185x3 - roundhouse
BS
225x3 - front
256.25x3 - side
272.5x3 - spinning back
288.75x8 - roundhouse

Calf Raise
388.75x20 - front
388.75x20 - side


Stretches and bridges
 
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