The Kensei Karate work out journal

[Kensei]

Yup, you just knew the old guy would be the first to post here. I thought about it and at first was not going to. I mean I dont do MMA and I have not done Jitsu in a few weeks. But I do work out pretty much every day, and this is a good way to stay on the straight and narrow and show the kids what an old guy can do!

Yesterday, Thursday I woke up and got to work at about 5:00 with Timmies in hand (coffee for those that dont know) and jumped on the tread mill for 45 minutes doing speed play running. stretched out and went to work after a nice shower.

Breakfast was 1/2 a whole wheat bagel toasted and my coffee.
Lunch was 4 pc of sushi with water.
Got home and did Karate in my basement Dojo for about an hour. Just basics with lots of reps, lots of punching and moving. I did my weight curcuit with only 20 pound dumb bells but 50 reps of shoulder presses with 20 pounds often feels like you just tried to move a car! I took a quick shower and went up stairs to take care of the daughter.

I ate a chicken breast that was sitting in Olive oil and herbs in the freezer, Grilled on my george forman grill *(not and advertisment for the product) and ate it in a salad with a bit of light Italian dressing. and had some Coke Zero to choke it down.

I stretched out while Emma, the daughter, watched TV and I fed her.
That was Thursday!

[DisciplineHopes]

very nice old timer......lol jk

[qwerty]

What??? No HOMO milk for breakfast?

[DisciplineHopes]

im no fan of the homo stuff either.....well not true i like it all lol.........milk that is..........homo, skim, 1%, 2% and so on.........

[webmaster]

Looking forward to follow you here!

[Kensei]

Okay, Friday got to work and did my interval running, it was hard because my legs are still sore from the Karate class Wednesday. I had my Tims and my whole wheat bagel. I ended up cooking 400 burgers for work because we blasted through our United Way goals, WAS THAT TEMPTING OR WHAT. Ate my salad and cut up a burger paddy and ate half of it! NOT AS TEMPTING AS I THOUGHT!
At home I did my Karate drills and kicking reps. Did my Iron Gheta kicks, Basically kicking with Iron clogs on, hard on the legs. I also kicked over the chair and not ankle level. This is a particulary hard work out for the legs...especially when you still have sore legs from Karate! I stretched out good and had my dinner. I ate a chicken breast with more salad. I fed my daughter after driving my wife to her moms and we sat around watching TV for a few hours before bed. My legs are sore and my ass is tired. I drank a few glasses of water and put my daughter to bed, sat on the puter for a bit and off to bed....tommorow is a "rest day".....more like no work but lots of training.

[Shadow]

What exactly is an Iron Geta kick?

[Kensei]

You strap a 20 pound Iron shoe on your foot and kick..

[Kensei]

Okay, so basically this next two months my work outs are simple.

Week days AM: Cardio interval runs for 45 minutes to build back up my stamina, lost alot in this last bout of being sick and I am not playing it stupid and jumping into running again before my ankle and lungs can handle it. Finish off with some stretching. PM. Karate ( reps, Gheta work and drills) every night but Wednesday which will be JKA training (At the club). Had to scale back for a bit while I do some business at home for the clubs nationally.
Week ends I will be doing Karate at the JKA on saturday, as well as Karate at home Home Cardio and stretching out.
Sundays I will be doing Karate at home and some Cardio on a exercise bike and stretching out.

Once the new year is here I am changing up my work outs alot because I will have more time in the morning to add weights and I will be back full time to training at the club, Three times a week.

Right now I eat three times a day, purely out of convenience. Stick to whole foods and light on the calories. my biggest issue so far is pop. I only drink Coke zero to avoid calories but the truth is it replaces my beer so I still have to have one a day.

[qwerty]

20lb iron shoe.... is it one size fits all? I'm a size 11!

[Kensei]

No, they are fitted. Sorry but your size 11 would not fit the size 9.5's. The weight is the same no matter what your size is, they just make them flatter by a bit.

Great work out for the legs, but very Karate-Esk. For those that do Muay Thai you could just use Ankle weights, however I have tried it and it is a differnet feeling. Oh, and the kicks are really slow and you try to hold at your end extension for the count of five. A single kick is five counts out, hold five counts, five counts back. Not snappy, you can hurt the joint if you kick snappy. And IT IS VERY IMPORTANT to kick fast after you have done this Gheta kicking, I like using a chair to remind me not to be lazy. Nothing like kicking a chair with a bare foot to remind you to bring up the knee!

[Shadow]

Thinking of using some ankle weights. If I want to think at full strengght right of could I use real light weight 1 or 2 lbs. or something? That wouldn't hurt me right? Also, is there some like ankle weight for the rists, I've never heard of any one, I can recall using them for hands?

[Kensei]

I would say that any weights on the feet/ankles should be done slow then take them off and go full force to a pad or heavy bag. and yah, you can get wrist weights ext.

[Shadow]

So, even a pound or two starting off could be dangerous; I really hate holding back on the bag? It seems the wrist and elbow would be more subseptable to injury do to the popping of fully extended punches. I guess it depends on the styles and or type of punches and kicks, right? Can you recommend some were weight can be added, instead of buying a whole new ankle weight set.

I sure I'll get reemed for this, but I always thought it was like those guys in the movies; he fights this amazing battle then at the end you find out he was wearing weights, then the real fight begins.

[Kensei]

Started a new training program this week, as the new year comes I like to switch things up a bit. I also changed my schedule at work to a later one...nice being in the office a bit later.

Gym workMondays I work my chest and back and use drop sets, Then a half hour of interval work.
Tuesdays and Thursdays I do a long cardio...not intervals, and then core work.
Wednesdays are shoulders and intervals.
Fridays are arms and intervals.

Home
Mondays and thursdays I do home Karate training. Basically some reps, specific calisthenic and Gheta work.
Tuesdays and fridays I do home Cardio on my bike with a sauna suit and I use hand weights to get a better work out.
Wednesdays is spent at the club working Karate with partners.

Week ends are a bit lighter.Saturdays I do home Karate and head to the club to do more Karate with partners.
Sundays I do the home Cardio and core work.

Other than changing up my training I changed my diet alot. No more pop...even Zero! I also swapped out my previous diet for a more high protien diet that cut out all white/processed foods and I take a meal shake for lunch! I dropped 10 pounds last week alone.....Feeling good and think by summer I might hit my goal for the summer....I would love to be as ripped up as I was 20 years ago. The students at the club noticed my energy on Wednesday. I think dropping the crappy breads and the pasta out of my diet has helped me alot....that and eating salad twice a day is nice and light, but not crazy light.

Anyways, after Wednesdays Shoulder work out I am a bit sore still...and its Saturday...must have been the crazy ass drop sets I am doing...Damn those are fantastic to burn out a muscle.

Anyone not know what Drop sets are...You would probably prefer dental surgery over them!