Sunday, February 24, 2008

Week 8: 02/18/08 to 02/24/08

02/18/08:
half day of ILC training in NY, returning back to PA

02/19/08:
morning stretching

food:
  • breakfast: 2 whole wheat Eng. muffins with almond butter and honey
  • snack: 2 handfuls of cashews, almonds, and raisins
  • lunch: Moroccan stew (quinoa, tomato, chickpeas, carrots, garlic, ginger)
  • snack: cup of yogurt with walnuts and raisins
  • dinner: lentil veggie soup, two slices of herb wheat bread with 4 morningstar nuggets, Nayonnaise, and ketchup
  • 4 chocolate covered almonds
workout:
  • 7 minutes ILC form training
  • 1-leg bosu ball balance: 30s each leg, on platform and ball sides
  • jump rope: 2', 3' (3x), 2', 3', 1'
  • rings
    • support, hands turned out: 35s
    • muscle-up: 1 successful, 4 other attempts
    • false grip pull ups: 8, 6 reps
    • 1-leg front lever lift progression: 5.5 reps
meditation: 5 mins

weigh-in today at 146.5 lbs

02/20/08:
morning stretching

food:
  • breakfast: 2 English muffins with almond butter and honey
  • snack: handful of raisins, cashews, and almonds
  • snack: 2 handfuls of tortilla chips
  • lunch: Moroccan stew
  • 1 piece of chocolate
  • dinner: egg roll, bowl of tofu veggie thai noodles
  • 3 chocolate almonds
10 minutes standing, focus on 13 ILC points for harmonizing the body

5 minutes meditation training

02/21/08:
morning stretching and light qigong

food:
  • breakfast: 2 Eng. muffins with almond butter and honey
  • multivitamin
  • snack: handful of cashews, almonds and raisins
  • lunch: 2 egg rolls
  • snack: yogurt with raisins and walnuts
  • snack: banana
  • dinner: brown rice with punjab choley, masala patty, and broccoli
  • bowl of mung bean soup
training:
  • 5 minutes of standing
  • 25 minutes of form practice
  • class: covered N,S,E,W in relation to frontal plane exercise, covered form up to drag and shoulder
workout:
  • jump rope: 2', 3' (5x), 2'
  • hand stand practice: 5'
  • wall hand stand press ups: 10
  • deadlifts: 45lbs x 8, 95lbs x 10, 135lbs x 8 (3 sets)
  • towel pull ups: 14, 10
10 minutes meditation

02/22/08:
morning stretching

food:
  • breakfast: 2 Eng muffins with almond butter and honey
  • multivitamin
  • snack: handful of almonds and cashews
  • lunch: brown rice with broccoli stir fry
  • snack: tofu banana pudding
  • snack: Clif Z-bat
  • dinner 1: brown rice with punjab choley and cashews
  • snack: 3 chocolate almonds, 1 mug of mint hot cocoa
  • dinner 2: Asian noodle soup, 3 morningstar nuggets
  • 2 chocolate almonds
  • calcium chew
training (45 mins):
  • 5 minutes stretching, qigong
  • 10 minutes standing, focus on 13 points
  • 6 minutes absorb-project
  • stepping practice
  • throwing hands practice
workout:
  • ankle dorsiflexion, cable machine (each foot): 20 lbsx15, 30lbsx10
  • ankle adduction, cables: 20lbsx10
  • ankle abduction, cables: 20 lbsx10
  • bosu+med ball plank: 2x90s
  • 1-leg dragon flag: ~10s
  • dragon flag: 5s
02/23/08:
morning stretching

food:
  • small bowl of noodle soup, 2 morningstar nuggets
  • 2 handfuls of cashews
  • bowl of veggie soup, 6 morningstar nuggets
  • bowl of mung bean soup
  • 6 chocolate almonds
  • 2 pieces of candied ginger
  • brown rice with eggplant and chickpea curries, cashews, broccoli
  • protein shake
  • 1 mug of mint hot cocoa
training:
  • lesson (~2 hrs)
    • focus on absorb-project, hip roll, throwing hands
    • emphasis on attention on dantian and mingmen
    • partner training: flow, spin to pull, spin to push, spin to pull-push, 4 directions, intro to 6 directions
  • form practice: 10 minutes
workout:
  • jump rope: 2', 12', 1'
  • Swiss ball (55cm) and med ball push ups: 12, 15, 15 reps
  • ab throw downs: 75
02/24/08:
morning stretching, qigong

food:
  • oatmeal with berries, banana, walnuts
  • handful of cashews
  • black bean, onion, bell pepper, mushroom quesadillas with whole grain tortillas, salsa, and guacamole
  • mung bean soup
  • 3 small pieces of cornbread
  • brown rice with tofu, spinach, tomato curry
10 minutes meditation practice

4 minutes standing post practice

Tuesday, February 19, 2008

Training checkup

Well, I can cross one more goal off my list. I've managed to do a muscle up on more than one occasion. Granted, I still can't do more than one at a time before my muscles are just too tired. Still, not bad. I didn't think my false grip was actually strong enough. Now, it's an issue of pull strength and tricep strength on the dip half. The transition from the pull-up to dip is just barely doable for me right now.

I also got back from the annual intensive ILC training in NY with my Sifu. While I have made progress and feel like my understanding has improved, I feel like this workshop really re-emphasized just how much work I still have ahead of me to achieve a reasonable level of martial skill. My mental attentions really need to improve. I've decided to try getting more daily training in. I'd like to get it up to 30 minutes of actual training and 30 minutes of meditation training a day, but at present, that seems unlikely with my schedule. I'm committing to at least 5 minutes of training a day. It's just enough time to get some form training or single exercise training done. If I can manage that, I should be able to gradually up my time to my desired amount.

Week 7: 02/11/08 to 02/17/08

02/11/08:
morning stretching

food:
  • breakfast: two slices of herbed wheat bread with almond butter and honey
  • snack: handful of mixed cashews, almonds and peanuts
  • lunch: 1 square lasagna
  • snack: banana pudding
  • dinner: kale and potato soup, 2 slices of wheat bread, 2 TJ veggie egg rolls, 4 morningstar nuggets with ketchup

evening workout:
  • sun salutations
  • light qigong
  • isometric pushup: 60s
  • parallelette L-sit: 30s
  • half-burpees: 30 reps
  • twisting side planks: 8 reps each side
  • bodyweight 1-leg deadlifts: 6 per leg
  • fingertip plank progression: 30s
02/12/08:
morning stretching

food:
  • breakfast: 2 wheat Eng. muffins with almond butter + honey
  • snack: handful of cashews and almonds
  • lunch: half container of brown rice with tofu broccoli stir fry
  • snack: cup of yogurt with raisins and walnuts
  • dinner: other half container of rice with tofu stir fry, 2 slices of herbed wheat bread with baked tofu and Nayonnaise
  • snack: bowl of tomato soup with big handful or tortilla chips
workout
  • jump rope: 2', 3', 4', 5', 4', 3', 2'
  • parallelettes:
    • tucked planche progression (swinging up): 5 reps
    • tucked planche hold: 5s
  • bodyweight horiz rows: 10 reps
02/13/08:
morning stretching

food:
  • breakfast: banana, one spoon of almond butter
  • snack: handful of almonds and cashews
  • lunch: square of lasagna
  • snack: Clif Z-bar
  • snack: apple
  • dinner: bowl broccoli soup, two bowls brown rice and tofu veggie stir fry
workout:
  • tucked front lever-ups: 6 reps (2x)
  • pull-ups: 12
  • weighted pull up: 25lbsx5.5
  • hanging grip switch: 30s
  • handstand practice: 4'
02/14/08:
morning stretching

food:
  • 2 whole wheat English muffins with almond butter and honey
  • two handfuls of mixed nuts and raisins
  • chili with tortilla chips
  • Clif builder bar
off to NY for ILC training

02/15/08 to 02/17/08:
in NY for ILC training

Sunday, February 10, 2008

Week 6: 02/04/08 to 02/10/08

02/04/08:
morning qigong and stretching

food:
  • 1st breakfast: rice porridge with mixed veggies and tofu
  • snack: handful of cashews and almonds
  • 2nd breakfast: two whole wheat English muffins with PB and honey
  • lunch: home fries with carrots and Morningstar patty
  • late afternoon snack: banana tofu pudding
  • post workout: soymilk yogurt protein shake with Barleygreen
  • dinner: lentil veggie soup, salad with walnut and raisins
workout:
  • jump rope: 2', 3' (3x), 1', 3' (2x), 2' focus on footwork and crossing skills
  • 1-leg front lever: 14s, 8s
  • straddled front lever: 10s
  • tucked planche: 10s, 11s
  • towel pull-ups: 12, 10 reps
  • 1-arm push-up attempts: 1 each arm
02/05/08:
morning stretching and qigong

ILC lesson: basic exercises up through punctured breathing, discussion of spinning force, focus on pull-push move from 21 form and importance of maintaining suction on dantian and sternum

food:
  • 2 whole wheat English muffins with PB and honey
  • handful of cashews and almonds
  • banana
  • Clif protein Builder bar
  • mixed green salad with goat cheese and lemon vinaigrette
  • chili with tortilla chips
  • lentil veggie soup, Chinese broccoli, veggie quesadilla with guacamole and salsa
02/06/08:
morning stretching, sun salutations

workout:
  • jump rope: 2', 13', 3', 2'
  • rings:
    • support, hands turned out: 40s
    • muscle ups: 4 attempts, 2 successes
    • false grip pulls ups: 8, 6 reps
    • dips: 7, 7 reps
  • 1-leg bosu ball balance: 1' each leg, both on platform and ball side

food:
  • breakfast: 2 whole wheat English muffins with PB and honey
  • snack: 2 handfuls of cashews and almonds
  • 1st lunch: half container of brown rice with veggie tofu Thai curry
  • 2nd lunch: rest of rice and curry
  • snack: large apple
  • snack: yogurt with walnuts and raisins
  • post-workout snack: more yogurt with walnuts and raisins
  • dinner: veggie chili with corn chips
02/07/08:
morning stretching

ILC class: re-emphasized open-close in context of horizontal plane, covered first three moves of 21 form, explained application of hook from whirl and hook.

workout:
  • squats: 95lbs x 10 reps, 135 x 10, 135 x 8
  • pylometric bench jumps: 4 rounds of 45s
  • tucked rock: 2 sets of 5
food:
  • breakfast: 2 wheat Eng. muffins with almond butter and honey
  • snack: handful of cashews and almonds
  • 1st lunch: half container of Barilla Plus pasta with tofu veggie Thai curry
  • 2nd lunch: rest of curry
  • post workout: protein shake
  • dinner: rice noodles, more tofu veggie curry
02/08/08:
morning stretching

no training, sick today

food:
  • breakfast: 2 English muffins with almond butter and honey
  • lunch: rice noodles with tofu veggie Thai curry
  • dinner: 2 bowls lentil veggie soup with corn chips
02/09/08:
morning stretching

no training, still recovering from cold

food:
  • breakfast: two bowls of oatmeal with blueberries, straweberries, walnuts and banana
  • lunch: two bowls of tomato soup, 5 Morningstar nuggest, two big handfuls of corn chips
  • multi-vitamin, juice with Barleygreen
  • 6 pieces of candied ginger
  • 5 almonds
  • dinner: tofu veggie noodle soup
02/10/08:
morning stretching and qigong

no training, still have cold

food:
  • breakfast: oatmeal with blueberries, strawberries, walnuts, and maple syrup
  • 1st lunch: tofu veggie soup
  • snack: handful of chips with guacamole
  • 2nd lunch: mixed spring green salad with raisins and walnuts
  • dinner: 1.5 bowls kale, potato soup, two slices of herb wheat bread with baked marinated tofu and Nayonnaise

Sunday, February 3, 2008

Week 5: 01/28/08 to 02/03/08

01/28/08:
morning stretching

workout:
  • jump rope: 2', 5' (3x), 2', 1'
  • rings:
    • support, hands turned out: 40s
    • 1-leg front lever: 12s, 7s, 7s
    • 1 muscle-up attempt, got stuck just before dip half of motion
    • false grip pull ups: 7, 6 reps
    • push-ups, feet on platform: 15, 12, 6, 4 reps
  • pull-ups: 12, 8 reps
  • bosu V-sit: 60s
  • bosu/med ball plank: 65s

food:
  • breakfast: 4 toasted baguette slices with almond butter and honey
  • lunch: brown rice with spinach, chickpea, tofu curry (pseudo-paneer) and cashews
  • snacks: Clif Z-bar, handful of almonds
  • calcium chew, 1500 mg glucosamine
  • post-workout: 10 oz soymilk protein shake with Barleygreen
  • dinner: 4 mini baguette pizzas, mixed baby greens salad with raisins and walnuts
  • spoonful of red bean soup
01/29/08:
morning stretching

ILC training:
  • discussed suspending crown
  • re-emphasized harmony of yin-yang, suction on dantian/sternum and expansion of mingmen
  • reviewed center of gravity and structure alignment using three triangles
  • covered first three moves of 21 form more carefully focusing a little more on previous points

food:
  • breakfast: two whole wheat English muffins with PB and honey
  • lunch: brown rice with string bean, potato dahl
  • snack: Clif Z-bar
  • multi-vitamin
  • dinner: refried black bean and soy cheese quesadilla with guacamole and salsa, two samosas, and a mixed spring greens salad with walnuts and raisins
  • one mug of soymilk mint hot cocoa
01/30/08:
morning stretching

workout:
  • jump rope: 2', 3' (5x), 2'
    • speed, double under, crossing skills practice
  • handstand attempts ~2'
  • wall handstand press: 7,6,5,4 reps
  • pull-ups: 8
  • weighted pull-ups: 25lbs x 7 reps, 2 sets 35 lbs x 5 reps
  • bosu ball 1-leg stand
    • platform side: 20s each leg
    • ball side: 1' each leg
  • bosu-medicine ball plank: 90s, 60s

food:
  • breakfast: 2 whole wheat English muffins with PB and honey
  • lunch: brown rice with string bean and potato dahl
  • snack: apple
  • multi-vitamin
  • snack 2: tortilla chips with guacamole and salsa
  • dinner: brown rice with spinach tofu "paneer", masala patty

01/31/08:
morning stretching

ILC class:
  • 20 minutes form practice before class
  • covered center of gravity and absorb-project again
  • paying attention to body line in open-close in horizontal plane
  • first 2.5 moves of form
workout:
  • deadlifts: 95lbs x 10, 3 sets of 135 lbs x 6 reps
  • dragon flag: 7s, 5s

food:
  • breakfast: 2 wheat English muffins with PB and honey
  • snack: 2 handfuls of almonds+cashews
  • lunch: brown rice with dahl and spinach-tofu paneer curry (half)
  • 2nd lunch: rest of lunch
  • postworkout: 12 oz soymilk protein shake with Barleygreen
  • dinner: quinoa tomato stew
  • multi-vitamin
02/01/08:
morning qigong and stretching

workout:
  • jump rope, focus on tricks and footwork: 2', 3' (5x), 5', 1'

food:
  • breakfast: 2 whole wheat English muffins with PB and honey
  • snack: handful of cashews and a banana
  • lunch: 2 slices of veggie pizza
  • snack: Clif Z-bar
  • post-workout: 8 oz soymilk protein shake with Barleygreen
  • 3 pieces of candied ginger
  • dinner: quinoa and tomato stew, 1 Boca chik patty
  • still-hungry snack: some chips with guacamole
02/02/08:
morning stretching

ILC lesson: focus on yin suction on dantian, sternum. Emphasis on suction on kwa to help expand mingmen. Footwork practice.

food:
  • breakfast: brown rice with string bean and potato dahl
  • late morning snack: protein shake with Barleygreen, banana, and yogurt
  • lunch: Sago seeds, chickpeas and lentils, 2 Morningstar nuggest, 1 piece of garlic naan
  • snack: yogurt with apple, walnuts, and raisins
02/03/08:
morning warm-ups: stretching, qigong, sun salutations

40 minutes basketball

10 minutes self-myofascial release massage with tennis ball

food:
  • breakfast: sago seeds, chickpea-lentil curry, 2 morningstar nuggets, small piece of naan
  • midmorning snack: bowl of red bean soup, handful of cashews
  • lunch: veggie quesadillas with guacamole and salsa
  • dinner: lentil soup, veggie patty
  • multivitamin

Friday, February 1, 2008

week 4-5 in review

Well, it looks like I'm making good progress to my fitness goals. I'm actually a little surprised at how much progress I'm making. I'm a bit of an over-achiever, so I want some aspects of my training to be coming along faster than they are. I'm really pleased that I can actually do several false grip pull-ups. Last year, I could barely do 1. I'm making it to 7 now. Weighted pull-ups are harder than I thought they would be. They're a total grip killer for me, but I'm still pleased I can do a weighted pull-up with a 35lb weight hanging on my feet. So, my pull strength has gotten a lot better. I'm almost to the point where I can kick myself up into a muscle up.

I still have a lot of trouble with the front lever. I can still only do it with 1-leg tucked, and even then I can only hold it for 5s. That is an extremely tough static hold for me. On the plus side, I can hold a full dragon flag for 7s. Only 13s more to go.

Just started making deadlifts more regular. All I have to say is "oof." I can see why people say it's an awesome compound exercise. I can also see why it's such a good grip exercise. My forearms are always killing me after deadlifts. I feel like I could be doing significantly more than 135lbs if my grip were stronger.

Anyhow, next week is a light week. I think I need extra time for my body to recover.

The latest weigh-in this week: 149.5 lbs. My stupid body fat meter keeps telling me I'm just shy of obese at 26.1%.