8LS' Hapkido Log
Original Poster: 8LimbsScientist
Forum: Training Logs
Posted On: 24-10-2004, 15:09

Orginal Post: 8LimbsScientist: I started Hapkido this week. I'll just be posting a weekly message detailing what I've experienced.

This week we worked on breakfalls, jointlocks, and punching and kicking.

In particular we worked on a standing sort of armbar and a wristlock.

We use a roundkick which is identical to the Thai roundkick. I'm not sure if this is the norm or if this is just my school, but I like the idea.

A good friend of mine will be taking the class with me, but there is no one else in the class. This allows us both to get a lot more personal attention then is usually the case.

I will be doing a lot of research on my own in the coming weeks. I already have a set of books picked out that I'd like to look at. I'm especially interested in the short stick techniques that are taught to the black belts.

I will also be meeting with my friend outside of class to work on techniques from class and to free spar a bit.

the neck
Original Poster: Umy
Forum: Bodyweight Exercises
Posted On: 30-08-2004, 20:31

Orginal Post: Umy: I didnt know which part of the forum to put this in so ill just put it here.

I was wondering if there are any exercises that target the neck muscles specifically except bridges, isometric holds and those funky weight things ive seen wrestlers and boxers use:



And I was also wondering how many of you train your neck and whether or not you think people should bother doing so.

Ill just say since ive been bridging punches seem to hurt a lot less than before, which is something I was wondering if any of you have experienced, or maybe its just ive lost so many brain cells it doesnt matter anymore :lol: .

Anyway interested on how you guys feel on the subject

My Brother's Powerlifting
Original Poster: Indomitable
Forum: Training Logs
Posted On: 21-08-2004, 18:59

Orginal Post: Indomitable: Since it is easier to mark progress when you have it recorded, I thought I'd start a little journal type thingy for my little brothers :wink: I have two little brothers, so this is one of 2 journals.

The journal I'm starting now is for my powerlifting brother, and I will add comments on his form so next time I can always give him tips and pointers. I'll ask him what he thinks also and put it in here, so it's kinda like an actual journal, except I'm recording it lol.

Today, MAX EFFORT BENCH DAY

PAUSE PRESS
15x25
30x3
40x3
50x5
55x3
65x1
70x1
75x0

MILITARY PRESS
15x10
25x3
30x3
35x3
40x3
45x3
50x1
55x1
60x0

He's a strong kid

Need some feedback for my bodybuilding goal: Old Forum Topic
Original Poster: setsu nin to
Forum: Bodyweight Exercises
Posted On: 09-08-2004, 22:08

Orginal Post: setsu nin to: Need some feedback for my bodybuilding goals

MotorCity
Hello from Detroit area, first post.

I"m 36 years old, been taking Tang Soo Do with my 9 year old daughter for about a year now. We're both Green Belt. We enjoy it and want to keep going. I took Tae Kwon Do for a year 10 year ago.

Prior to this, I have worked out on and off with weights (doing bodybuilding moves) most of my life, since I was 16. We do a lot of calisthenics in Tang Soo Do, and I've lost about 15 pounds. I currently weigh 170 pounds, 5 foot 9 inches, and would like to add back some power / mass. I don't like to look or feel too "lean". Gotta have some strength and a bit of power.

However, I know when you start doing power/mass workouts (I like to center training around heavy Squat / Deadlift / Bench press), you need time to recover. That is where my dilemna comes in.

Can someone give me some feedback on incorporting bodybuilding training with Tang Soo Do training? I want to do both, but don't want to overtrain. I have thought about contacting a trainer, but I"m so darn busy I don't know where to look or who to trust.

Does anyone here still do their bodybuiding training, and still train in martial arts? Can anyone give me some feedback and wisdom on incorporating the two, so as to avoid overtraining? Should I be working in 6-8 week cycles? My real goal is ultimately to gain about 15-20 solid pounds, be a solid 185-190 pounds, and stay in the martial arts with my daughter. There has to somehow be a "formula" or "balance" to being able to spar (which takes up a lot of energy), do pushups, situps, class calisthenics, and also be able to do my squats, bench presses, and deadlifts, and other bodybuilding moves. My instincts tell me I'll be able to only hit each muscle group once a week (with weights), to be able to recover properly. My instincts also tell me I'll probably have to kick up my calories and protein, and make sure I get the rest.

If Ken Shamrock and his brother can look like bodybuilders and be great martial artists, theres got to be a way.

I'd appreciate any feedback on this thread. Thanks in advance.

Mike.
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DeStRuCtIkOn
Hello, nice to see another Detroiter in here.

A lot of the moves you'll be doing in Tang Soo Do (Damn those Koreans ) require good flexibility, so make sure you do your stretches. A lot of bodybuilders end up getting "musclebound" because their muscles get so big and tough without stretching for flexibility that the range of motion is ruined. Do some easy warm up exercises like jogging or simple calisthenics before working out, every time. Then, at the end of your routine (which I'll get to in a bit) do some heavier stretches making sure to really target the groups you hit that session. If you're not too familiar with stretching techniques, don't hesitate to ask. We will help.

As for the routine itself, I've found that the best system is to only work out every other day and only hit one muscle group at a time. My routine generally has Chest and Triceps on Monday (Bench, Incline Bench, Flyes, Military Press and Dips), Legs and Lower back on Wednesday (squats, deadlifts, abductors, adductors, calf raises) and Upper back, Shoulder and Biceps on Friday (rows, curls, lateral flyes, lat pulldown/chin ups, and shrugs).

What's really interesting, perhaps, about my specific routine is that overall I spent more time stretching than I actually did lifting. The results are just fine, except that prolonged use of this program will not help endurance, since there's no cardio except for what you get from Tang Soo Do (or what I get from my training).

If you have any questions, let me know, and good luck.
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Cabbage soup diet
Original Poster: zefff
Forum: Weight Loss
Posted On: 06-08-2004, 09:13

Orginal Post: zefff: I am a man who drinks a bit (although Ive cut down), and I now have a sedentary office job.

I have put on some fat, only a max of 14lbs but I want to burn the fat off quickly without affecting much else. I found the cabbage soup diet which is used by hospital patients who are too fat to go into surgery. Apparently the weight drops off rapidly and its quite a huge detox too. Imagine it cant have that many ill-effects as the patients must remain strong enuff to go through traumatic surgey after.


It is based around a basic soup recipe with differing additions dialy. It lasts 7 days and goes like this:

THE SOUP.
4-5 carrots
3 Onions
2 cans tomatoes
1 cabbage
1 green pepper
1/2 box of pearl barley (optional)
4-5 chicken stock cubes
2 stalks of celery
salt/pepper
herbs

DAY1.
Any fruit except bannanas. :cry: Cantaloupe and watermelon have lowest calories. Eat only soup and fruit. Drink unsweetened tea, cranberry juice or water.

DAY2.
All vegetables! Eat until you are stuffed with all the fresh, raw or canned vegetables you can lay your hands on (man I will be shitting on that day)! Try to eat mostly leafl green veg and stay away from dry beans, peas and corn. Eat along with the soup. At dinnertime this day reward yourself with a big baked potato with butter!

DAY3.
Eat all the soup, fruit and veg you want. Do not have a baked potato!

If you have eaten the above for 3 days and havent cheated you will find that you have lost 5-7 pounds.

DAY4.
Bannanas and skimmed milk. Eat as many as 8 bannanas and drink as many glasses of water/milk as you can along with the soup. Bannanas are high in calories and so is the milk. On this particular day your body will need the potassium, carbs, protiens and calcium to lessen your cravings for sweets.

DAY5.
BEEF :twisted: and tomatoes! You may have 10-17 ounces of beef and a can of tomatoes or upto 6 fresh tomatoes. Try to drink 6-8 glasses of water this day to wash away uric acid in the body. Eat the soup at least once on this day.

DAY6.
beef and veg. Eat till your hearts content! No potatoes! Make sure you have the soup at least once this day.

DAY7.
Brown rice, unsweetened fruit juice and veg again. Have the soup at least once this day.

By the end of this day if you havent cheated you may have lost 17 pounds. If you have lost more than 15 pounds, stay off the diet for 2 days before continuation.

Make sure you are off the diet for at least 24 hours before any alcohol intake.

If you feel your bowl movements have changed you may have some bran fibre.

Although you can have black coffee on this diet you may find that with the feeling of boundless energy within you, after 3 days you may not need cafeine.

DEFINITE NO NO's!
Bread, alcohol, fried foods, carbonated drinks including diet drinks.

You can drink water, unsweetened tea, black coffee, unsweetened juice, cranberry juice, skimmed milk. The basic soup can be eaten any time you feel hungry.

Eat as much as you wish, the more you eat, the more you lose. You can eat broiled or baked chicken instead of beef (ABSOLUTELY NO SKIN ON THE CHICKEN). If you prefer you can substitute broiled fish for the beef on one of the days. You will need high protein in the beef on the other day.

Thats it!

I will try it and let you know how I feel each day. I have heard that it is very hard though to make it past day3. I will try. Not sure if rice is allowed. If so that will make things better. Will find out.

The Most boring training log EVER!
Original Poster: Fight_or_TaP
Forum: Training Logs
Posted On: 28-06-2004, 04:54

Orginal Post: Fight_or_TaP: Today:


Footwork drills, Mostly: Changing the angle, Slipping, and avoiding a takedown.
Practiced Takedowns, including throws, Trips, and shoots.
Spent some time practicing the Sprawl.
Allot of form work, used a mirror to check my form.
30 minutes or Bag work.
Weights: Upperbody.
Walked 5 miles.
Jogged about 2.
Focus Mitts, Elbows, and punches.
200 weighted sit-ups, on one of those silly ab ball things.


Not that great a training day, but Thats how it went more or less. Allot of my work has been to check my form, I felt that I was really getting to sloppy. Waiting for my Submission trainer to heal up so I can practice my Leg Submissions. So mostly Standing work this month.

Stretching
Original Poster: dscott
Forum: Bodyweight Exercises
Posted On: 21-06-2004, 18:20

Orginal Post: dscott: I have a few questions about stretching. Not just Martial Arts related however.

1. Can someone stretch too much?
2. Is it better for some people not to stretch at all before an activity?

The reason I ask is because I play softball and I stretch before, during and after each game. Somehow, I'm always pulling my hamstrings, quads & hip flexors. I've heard that you can over stretch and I've also heard that some people recommend not stretching at all before, only after the activity.

Should I lose weight ?
Original Poster: 4
Forum: Weight Loss
Posted On: 07-06-2004, 10:01

Orginal Post: 4: I'm thinking of entering a comp in about 6 months time and i have a problem, I weigh 80 Kilos, or 175 lb's. this puts me right in the middle of the middle weight weight class. I don't mind fighting people a bit bigger but the upper limit for the weight is 180 or 185, and weight is made at your gym up to a 3 days in advance. this will give people time to cut weigh and so a guy of 185 lbs can weigh 190 even 195 lbs. so is it worth me fighting in the welter weight All i have to do is lose 6 lbs at the most ?

any advice or help would be cool

The Big Gay Training Log
Original Poster: thebgbb
Forum: Training Logs
Posted On: 06-06-2004, 21:00

Orginal Post: thebgbb: Just started conditioning again to get my fat-ass back in shape. I figured I'd post my progress here so that the embarassment would motivate me.

Current workout program:

30 push-ups
30 deep squats
2 minutes on rower
8 rolls of the ab roller
1 minute of neck bridging
repeat 4 times.

jog 2 miles

heavy bag training for 30 minutes (6 five-minute rounds).

I'm hoping to add 2 pushups and 2 squats per set per week, and 5 seconds to the neck bridges per week. If that works out, I'll be doing 4 sets of 130 pushups and squats as well as 5 minute neck bridges each day by this time next year.

salt\sodium...bad for me?
Original Poster: jerbo8
Forum: Weight Loss
Posted On: 27-05-2004, 19:50

Orginal Post: jerbo8: i heard tday that salt\sodium was unhealthy, is this true?

Interesting Article on Water
Original Poster:
Forum: Weight Loss
Posted On: 25-05-2004, 20:15

Orginal Post: : Interesting Article on Water

http://brainquicken.com/water_article.asp

Warrior Diet
Original Poster: CreativeFighter
Forum: Weight Loss
Posted On: 24-05-2004, 15:33

Orginal Post: CreativeFighter: Any experience with it?

I might try it out

diet & hydration
Original Poster: kranker66
Forum: Bodyweight Exercises
Posted On: 21-05-2004, 04:00

Orginal Post: kranker66: -I have a couple of questions about diet and hydration for those of you who do some intense training. At the school I train at they offer MT and BJJ, after MT class, BJJ starts up and goes for 2 hrs. some of the guys do 'doubles' meaning they go from MT on into BJJ- this makes a total of 3 hrs. of training.

-At some point I'll be doing it too, but I want to get an idea of what my body needs for fuel and hydration? Such as, how long before should I eat before hand? What are good things to eat and what are "no-no's"- this kind of stuff.

Any and all kind of tips appreciated.
Cheers

BMI
Original Poster: kranker66
Forum: Weight Loss
Posted On: 14-05-2004, 21:03

Orginal Post: kranker66: -I understand that a person's BMI (Body Mass Index), is the best way to test for body fat?
My question is, how is this done and is it expensive to do?

all comments welcomed.

Cheers.

Liquid intake?
Original Poster: Li Shen Long
Forum: Bodyweight Exercises
Posted On: 13-05-2004, 10:54

Orginal Post: Li Shen Long: Hello again everybody, I have a question if you don't mind.


I've been drinking nothing but V8, Tomato juice and bottled water for the past 2 months. I'm curious to know if this is as healthy as I would think it is?

Also, is bad liquid intake as bad as bad food intake? Or are they identical?

Umy's log stargate 5173...
Original Poster: Umy
Forum: Training Logs
Posted On: 08-05-2004, 08:47

Orginal Post: Umy: Well I decided to make on of these thingy's since my exams are coming up and this way Ill have something to work on when they are over.

So ill start from yesterday:

Got up and did 200 hindu squats and 70 hindu push ups followed by some bridging, almost died, had breakfast.

Had a tough day at college.

Roadwork

Came back went jogging round the old park a few times and around town, about 5 miles (feeble I know :P ), got chased by dogs and drunks and inhaled lots of fumes.

Training

Went to training, usual stuff, 5 rounds shadowboxing, 20 mins conditioning, 4 rounds padwork, 5 rounds bagwork and 3 rounds skipping.

Got some sparring done as well, kicked arse today, first time in a while :lol:

Focused on sharpening my right cross in training so emphisised it a bit more on the bags and sparring.

Came home and did a bit of grip/forearm work on the weights (which I havent used in a while) and also used the spring loaded grippers.

Watched a few fights picked up a few things watching some training footage or Tyson.

5 minutes on the slip bag, worked on form and did 5 press ups everytime I got hit by the bag (about 20 times :lol: ), bobbed and weaved till my legs hurt, thats what its all about i suppose :roll: .

Hopefully get some more sparring done tomorrow, need all I can get, also gonna train with some newbies and give them a few lessons :twisted:

swimming: Old Forum Topic
Original Poster: setsu nin to
Forum: Bodyweight Exercises
Posted On: 07-05-2004, 21:59

Orginal Post: setsu nin to: swimming

ATTILA
what gains do u get from swimming??
does going to the sauna make u lose all the hard work u do in the gym(makes ur muscles go smaller)??

thanks for any replies
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Eric Stetson
swimming exercises every major muscle group and is great excercise for any activity including the martial arts. A sauna will not make your muscles smaller, but will make you lose water weight through the sweat that is lost. Often times this is desirable. I don't know where you heard that "muscles smaller" thing....that doesn't make any sense.
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setsu nin to
Swimming is best thing for developing body, when you swimm you use more muscles tan in any ther sport. So its realy exelent for developing your body. if you swimm just for recreation than it cant hurt you. its exelent for muscles, bones, joints, heart....

If you use sauna you wont loose your muscles, you will lose only fat. But be sarefull id you have some problems with heart.
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asag2
swimming will effectively exercise your major muscle groups. It will give the muscles stamina as well as get you more toned, however it is not an effective tool for strength training if that is what you are going for. If used in conjunction with weight lifting it will give you a very complete workout.

Oh yeah and that whole thkng about the sauna is bullshit
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ATTILA
thanks all that was really helpful to me
i go swimming after my hard gym workout,
what i do is have a hard work in the gym about 1 hour, then go sauna for 15min after that i hav a long swim 30min.
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Cool&composed
Swimming, is good in all the aspects listed accept for strengthening bones. I'm not sure who said it, but combined with weight lifting, which does strengthen bones then it is a very rounded workout.
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*Gong*Sao*
It doesn't strengthen the bones, but it does take a lot of stress off of them since the water is supporting your body weight instead of the bones. It might not strengthen them, but it's certainly easier on them and your joints than something like jogging on a hard surface.
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ATTILA
so 100% swimmming does tone the body up then guys. nice,
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BLACK PANTA
Tone yes, it burns fat in almost all places. Your endurance will also increase. You know what you can tray aswell...try practicing your forms while in the water.....it's pretty cool sort or like light resistance training.
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setsu nin to
BLACK PANTA

Tone yes, it burns fat in almost all places

well, budy produce more fat if you swimm alot in swimming pool. Temperature of swimming pool is always lower than temperature of your body so your body start to produce more fat. While you swimm every day you burn all fat, but when you stop swimming your body will still produce more fat for some time. Thats why swimmers havve problems with fat after end of cariere.

Well thats problem only for profesional swimmers who spend lot of timw everyday in pool, But if you swim juse as hobby (one hour every day) you whant have these problems.
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BLACK PANTA
oh yeah? I didnt know that. thanks setsu. I have touble swimming right now. The chlorine level in the pool in through the roof, burn the shiznit out of my eyes. Hey do goggles really work? do they make the burning stop?
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setsu nin to
BLACK PANTA

Yes, I know how it is. You get used to it after some time. Goggles may help you, but you have to buy your size. So be carefull when you buy them. Also you may ask when they change water in pool and when these is les people, becouse than should be less chlorine in water. If you come before moust people come water will be much better. If some sports groop use same pool, then they change water before they have traning in moust cases and they put less chlorine in water.
It would be bes to go to talk with someone there who can tell you when is best time to come to that the pool where you swimm.
I personaly come to the pool in 7 oclock in the morning when there is noone and water is clean.
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BLACK PANTA
yeah i usually go like around 9 at night during the week dayz so no one is there just me and my wife. I am maad sensitive to chlorine. I tried going a week but the last time i went i couldn't open my eyes when i was finished. I went right to bed it burned so much
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*Gong*Sao*
Goggles, like Setsu said, work as long as they fit. I've used them before as a kid, and you may get a little bit of water in there, but it's a lot better than normal. Just see if you can find a place that will let you try on a few pairs.
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Heavy Bags!! : Old Forum Topic
Original Poster: setsu nin to
Forum: Training Logs
Posted On: 06-05-2004, 22:54

Orginal Post: setsu nin to: Heavy Bags!!


supercharger
I need help finding a nice freestanding heavybag, because I have a finished basement and no open rafters or anything like that I am not able to hang a regular heavybag up. I need a bag durable enough to withstand kicks as well as punches, so if anyone has any bags they would like to sugest that they know are pretty durable from personal experience or word of mouth please share them with me. Even if you've heard anything about making homemade bags please respond. Thankx
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Bushi
The Wavemaster XXL is a great and durable freestanding bag. Is a large freestanding bag that you can practice low kicks on.
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george stiles
the wave master is probably the way u want to go but u will knock it down every time u kick it. its not hard to hang a heavy bag in a finished basement especialy if your ceiling is tile just cut a small hole and run the chain up through the tile(if your parents let you) it can be taken down and a 2 inch hole in the ceiling doesn't look that bad
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Bushi
The Wavemaster XXL will not be knocked over if you fill it with sand.
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Arjun
quote:

Originally posted by george stiles
the wave master is probably the way u want to go but u will knock it down every time u kick it. its not hard to hang a heavy bag in a finished basement especialy if your ceiling is tile just cut a small hole and run the chain up through the tile(if your parents let you) it can be taken down and a 2 inch hole in the ceiling doesn't look that bad



I must really have no power behind my kicks or punches, because ive never come close to knocking down my wavemaster but a lot of other people say they fall over all the time. Maybe your not following the directions very well, or not adhering to the basic principles of physics. If you fill the bag up so the water level comes all the way to the top its going to be more top heavy. Fill it up just to the top of the base and you shouldnt have any problems.

Again, maybe its just me, but Ive had super heavyweight boxers on my wavemaster and the only problem is that the padding part and the plastic tube it is on bends at the point where it connects to the base, though hardly at all.
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braveheart
I have a Wavemaster filled with 5 bags of play sand and it does not move much. Especially if you put it on a small rug/carpet surface on top of the concrete floor.
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george stiles
we have one at my school it is filled with sand and it gets nocked over all the time it is filled properly but if u throw a good side kick it is going to topple over its good for punching but when u kick it its going down
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superjim
What you could always do is get a stand for a heavy bag like I have. It would probably end up costing more then a heavy bag but i already had one, plus you usually need weights or something to keep it from moving around alot.
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superjim
What you could always do is get a stand for a heavy bag like I have. It would probably end up costing more then a heavy bag but i already had one, plus you usually need weights or something to keep it from moving around alot.
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nEo-Wolf
Yeah the Wavemasters are great, im quite fond of heavy bags myself though...
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Crap.......
There was a wavemaster at my tkd school filled with water and i kicked it and the whole thing tipped over and water ended up coming out of the little holes on the top of the base and all over the floor. I don't know if sand is any different but i think if you choose to get a wave master you should fill it with sand to try and void what happened to me.
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Crap.......
Maybe you could like......nail it to the floor.
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Hamm-Hamm's online training journal!!!
Original Poster: Wilhelm von Wänkensteïn
Forum: Training Logs
Posted On: 02-05-2004, 08:56

Orginal Post: Wilhelm von Wänkensteïn: Here it is at last...my training journal! It took me a whole year to figure out that keeping one online would be far neater and easier to manage than a battered, sweat-stained notebook with pages falling out...I'm so smart, hee hee :oops:

Monday, 19/04/2004

Odd-day training - Conditioning/Endurance Cycle

Morning - wake up 5am, slap the alarm, fall back asleep, get up close to 6am. Jolt awake with 10 dands and 10 baithaks. Breakfast, cycle 10km at pace to university...

Uni Gym


Strength and Physical Conditioning

-Chin-ups

Rep Range: x5 [I am so ashamed... 
Sets: 2
Weight Range: Bodyweight

-Parallel Bar Dips

See Above.

- Barbell Complex 1 (Power Version, x1 set and x6 reps per exercise)

Upright Row

Power Snatch

Squat-and-Push-Press

Good Morning

Bent Barbell Row

Rep Range: x6 per exercise

Set Range: x3 Complexes

Weight Range: 20kg (clean olympic bar), 25kg, 30kg

-Swiss Ball Benchpress

Rep Range: x12

Set Range: x2

Weight Range: 40kg

Stuff I should have done but didn't

-Hanging Leg Raises with side-to-side twist

-Weighted Swiss Ball Crunch

Notes: First session back in the gym after nearly a year. Soreness and exhaustion worse than hoped for but better than feared. Lifting form poor - strained right elbow quite badly during unintentional lockout at end-concentric phase of power snatch. Endurance okay - five weeks of cycling prior to weights paid off.

Classes, cycled 10km home from uni, followed by...

Home and the Neighbourhood Park

Martial Arts Technique and Conditioning

- Finger-Conditioning with pebble-filled wok and herbal liniments

Rep Range: x50 thrusts each hand, followed by x10 palm strikes followed by rake

- Grip-Strength Training with Water-filled Clay Jug

Rep Range: x10 lifts per hand, each concentric phase followed by 5-10s isometric contraction

Set Range: x1 per hand

Weight Range: ~3kg

- Grip and Wrist Strength Training with Wrist Roller - Pronated and Supinated Grips

Rep Range: All the way up from the ground and all the way back down under control (did not count exact reps)

Set Range: x2 Pronated, x2 Supinated

Weight Range: ~6kg of water

= Air-Grabbing - Alternating Single Hands, Dual Alternated Grips, Dual Pronated Grips

Rep Range: x10 each style

Set Range: x2 each style

- Chen-style Old Form 1st Set, ~10-15mins per set

Rep Range: x1 [Pathetic, I know, but this is tough on the legs and legs were already pre-fatigued from all the other stuff I'd been doing earlier 

Stuff I should have done but didn't

-Pole Shaking [No, not THAT pole :P This is a Taijiquan conditioning exercise to improve the usage and channelling of explosive power 

-Bridging, Front and Back [Self-Explanatory - that thing that wrestlers and anyone else who wants superb core strength and flexibility does. 

-Eagle's Claw pushups [Cat pushups on fingertips - didn't want to risk them after pre-fatiguing today 

- Two Locks Conditioning [Forearm conditioning method involving banging areas to be conditioned together and applying herbal liniments afterward. 

-Wallbag striking practice

-Breakfalls and Ground Grappling Drills

Notes: I have had an epiphany of late - I have realised that at least half, if not more, of the training one does is in fact so that one can withstand the rest of the training one does, or else make it meaningful.



Well, what can I say? Pathetic, isn't it? That's what comes of laying off for almost a year, I suppose. Ah well, I can only hope to improve in the coming weeks.

losing weight at camp
Original Poster: kranker66
Forum: Weight Loss
Posted On: 29-04-2004, 03:22

Orginal Post: kranker66: -It really surprises me how many over weight people don't know how to go about losing there weight. And then counselors try and make them feel good about it.
I saw a 20/20 excerpt from a show about kids at a fat camp. I feel for these kids, I do because nothings gotta feel worse than going through your teen years over-weight and obese and being laughed at.
I couldn't beleive I saw a heavy kid working on a latt maching and then a crunch bench.
If those counselors knew what the heck there doing that young man would of been doing cardio, and sweating it off.
And to know surprise he didn't lose any weight. And his family is out a bunch of money too. The show was not so much that people were getting 'jipped' at these camps- it's just my take on it. It was about getting parents involved and whose responsible for the child's obesity- stuff like that. The old blame game I guess...

any thoughts?

eating right
Original Poster: binhdinhboy
Forum: Weight Loss
Posted On: 26-04-2004, 19:43

Orginal Post: binhdinhboy: man, i havent been eating clean at all! are there any tips to eat right and keep myself honest? im not asking for diet plans or anything just suggestions and guidelines. thanx.

Counting Calories
Original Poster: Ironjim
Forum: Weight Loss
Posted On: 01-04-2004, 17:31

Orginal Post: Ironjim: From www.jamesfit.com

When people think of counting calories, they generally think of not being able to eat what they want and when they want it. They picture boring health diets and hard work at the gym. This is not necessarily true, and in this article, I'll show you why.

There's a general rule that you should follower as a dieter. That rule is that if you eat more calories than you burn, you are going to gain weight. If you eat less calories than you burn, you are going to lose weight. If you eat your "maintenance calories," you will stay the same weight. You can find out your maintenance calories by multiplying your current body weight by 10. For example, if a person weighs 180 pounds, he/she would have to multiply 180 by 10 to find out his/her maintenance calories. It turns out to be 1,800. This is the amount of calories that person needs to eat every day to maintain his/her current weight of 180lbs, hence the term "maintenance calories."

Now, from my own personal experience, when I complete 30 minutes of moderate to intense exercise on the exercise bike at my local gym, I usually burn around 200 calories. However, there is an easier way to burn 200 calories without all of that hard work. Simply eat 200 calories less then your maintenance! For example, if a person's maintenance calories is 1,800, he/she can burn 200 calories a day by working hard on the exercise bike for about 30 minutes every day of the week. Or, he/she can simply not eat those 200 calories and instead eat 1,600 calories per day.

Now, I'm a big fan of exercising (especially lifting weights). However, for the person who lives a sedentary lifestyle, this is fantastic.

So, just to go over it all: 1. Find out your maintenance calories by multiplying your body weight by 10.

2. Check the nutrition facts labels on the back of the foods you eat to count the calories of the food.

3. At the end of the day, your total calories should add up to 200 calories less than your maintenance calories.


Remember, counting calories might seem like a bit of a pain at first. However, after a while, you will get used to it. It'll become a habit like anything else in life does. It'll become part of your everyday routine. Just give it a shot. After a while, when you start to notice some results, you'll never look back! And please remember, eat slower so that you give yourself a chance to get full. Wait 10-15 minutes after you are finished eating and see if you REALLY are hungry. Listen to your body, give it a chance. Please note that you should only multiply your bodyweight by 10 if you live a sedentary lifestyle. If you are a bodybuilder (like myself) or some other type of hardcore athlete, multiply your bodyweight by 15, then subtract 500 from that number. If you eat up to that amount of calories per day, you will lose one pound of fat per week without sacrificing muscle loss.

Thank you very much and good luck on your journey,
James Hallmark
www.jamesfit.com

Ironjim's Training Journal
Original Poster: Ironjim
Forum: Training Logs
Posted On: 25-03-2004, 20:37

Orginal Post: Ironjim: For 3/14/04

Today's Diet


8:45 a.m: hydroxycut and 12 oz. water
9:30 a.m: 6 scrambled egg whites, 4 slices of low-carb wheat toast with 4 tbsp. sugarfree/fatfree syrup, multivitamin, water
11:30 a.m: 4 slices of turkey, 3 slices of fat free cheese on 2 slices of low-carb wheat toast, water
12:40 p.m: hydroxycut and 12 oz. water
1:30 p.m: 4 slices of low-carb wheat toast with 4 tbsp. sugarfree/fatfree syrup, 6 scrambled egg whites, 3 slices of fat free cheese, 6 slices of turkey, 2 tbsp. parkay, water
4:00 p.m: protein shake (1 scoop protein powder in 8 oz. low-fat milk)
5:30 p.m: hydroxycut and 12 oz. water
6:00 p.m: 4 slices of fat free cheese and a bag of green vegetables, water
8:30 p.m: 1 scoop of protein powder in water, water

Total calories: 2,000
Total Protein: 185 grams
Total Carb: 104 grams
Total Fat: 18.5 grams


Notes:

Today was my first time ever supplementing with hydroxycut. In yesterday's page, I wrote that it was my first day of my cutting (fat loss) phase. Well, I'm considering today my first day of cutting, since I started supplementing with hydroxycut today. I took it as recommended (1 capsule, 3x daily, 1 before breakfast, 1 before lunch, and 1 before dinner) as you can see above. My training for today was deltoids. I did 10 sets x 8-15 reps of deltoids. The exercises I did were a mix of shoulder presses and raising dumbells up while keeping my arms straight. That was intense! I then took about a 45 minute - 1 hour walk around town to burn some calories without sacrificing my hard-earned muscle.

Take care,
Ironjim 8)

The Truth About Carbohydrates
Original Poster: Ironjim
Forum: Weight Loss
Posted On: 23-03-2004, 22:54

Orginal Post: Ironjim: From www.jamesfit.com

There are different theories about carbohydrates (carbs, for short) out today. Many believe that they'll make you fat. These are usually the same people that follow the famous Atkins Diet and diets like it. Then there are the people who say that carbs should not be neglected from your daily diet because are body needs whole grains, and that we should have a low fat intake. Well, in this article, I'm going to give you the undisputed facts about carbohydrates.

Carbohydrates are your body's preferred source of fuel. Like protein, they have 4 calories per gram. Fat has 9 calories per gram. Carbohydrates are actually a chemical composed of carbon, hydrogen, and oxygen. There are different types of carbohydrates. However, for the sake of not getting too far into the scientific mumbo jumbo, lets stick to the two most basic types. Simple carbohydrates, and complex carbohydrates.

Simple carbs are the ones that usually contain the most sugar, and raise your insulin levels high. Examples of these types of carbohydrates are honey, table sugar (sucrose), fruit, etc. Complex carbs are the ones that burn slower in your body and last longer. Examples of these types of carbs are wheat, rye, pumpernickel, and multigrain bread, pasta, potatoes, etc.

When you eat too many carbohydrates, especially simple carbs, it raises your insulin levels very high. This can result in what is known as "insulin spillover," which can further lead to diabetes. Your body then stores the excess carbs as fat if they are not burned off.

Then there is a special type of carb called fiber. Some great sources of fiber are fruits, vegetables, and whole grains. By the way, I highly recommend eating a lot of grean vegetables, as they are usually lower in calories and contain lots of fiber. Eating lots of fiber also helps to fill you up.

When you severely restrict your carbs (say about a max of 20 grams per day) as in the Atkins Diet, your body can't use carbohydrates anymore as fuel. Your body then uses fat to burn fat. This fat-burning state is called ketosis.

In conclusion, carbohydrates do not make you fat. Eating too many carbohydrates is what causes one to gain fat. This is the same as anything. If you overeat on protein, you can get fat, and the same goes for fat. The body actually works better with a balance of protein and carbohydrates, with some good fats throughout the day.

Yours truly,
James Hallmark
www.jamesfit.com

New workout routine: Old Forum Topic
Original Poster: setsu nin to
Forum: Training Logs
Posted On: 23-03-2004, 15:49

Orginal Post: setsu nin to: New workout routine

Blade
Ok, ive recently started a new workout routine which i actually find enjoyable and very comfortable with. i do it every 2nd day,

2200m Jog
3 Sets of every excercise :
Pushups with legs elevated on a chair
Situps
Dips ( Feet on couch arms holding onto chair )
Different Ab excercise
Chin-Ups
Another Ab exercise
Hyperextensions ( Only if i have a partner to hold my legs still )

I dont feel sore, i get a full day's rest beside my gung-fu training but its not really straining the muscles. the next workout im ready to give 110%.
So what do you have to say about my routine ? good ? bad ? improvements ?
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easyeaze
Just a suggestion, but if you want a really good intense body weight type routine you should try the Navy Seal's training routine. It's done 3 times a week monday, wednesday, friday and boy it will tucker you out. It requires great muscular endurance and by the time you're on your last couple of sets you'll be struggling through each pushup. It also includes a running schedule if you're up for that but the exercises themselves are pretty good. They are mostly upper body so you can encorporate your leg exercises on the off days. I've been doing it for the last 6 months or so in alternate with a week of weight lifting and I've enjoyed it and found pretty good gains. Take a look at this link and maybe it will appeal to you.

http://www.bodybuilding.com/teen/brent2.htm
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Stg
bodyweight exercises can only take you so far...
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easyeaze
Yeah thats true, they'll give you amazing muscular endurance, but for fighting being able to pack a powerful punch is just as important. A combonation of body weight exercises and lifting weights is in my opinion the best way to go, you get the best of both worlds.
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Bayne_Slash
lol if you can do 500 body weight squats Ill be impressed
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BJJ Journal
Original Poster: Gong||Jau
Forum: Training Logs
Posted On: 23-03-2004, 15:03

Orginal Post: Gong||Jau: I got this idea from Lloyd Irvin (author of grappling blueprint). I'm just going to write down what we drilled in class each time I go to BJJ and then anything particular that I am going to focus on correcting next time. BTW, the BJJ class is only three times a week, so don't think I'm lazy for not going more often :P.

3/22/04:

Today we spent a lot of time working guard sweeps. We did standard ones and sweeps set up by a collar choke out of butterfly guard. We also drilled standard guard passes for a while.

While rolling, I spent most of the time trying to fight through my opponent's guard. I kept coming close to passing and then being caught again.

Need to work on: guard passes

Submissions I got caught in: kimura, overhead gi choke (not sure what it's called)

Getting Chubby: Old Forum Topic
Original Poster: setsu nin to
Forum: Bodyweight Exercises
Posted On: 22-03-2004, 00:54

Orginal Post: setsu nin to: Getting Chubby

SolidRedux
I am 6'4 and only 140 pounds, I am training everyday with at least 1 kilometer of running or walking, weight lifting (legs, arms) and train four times a week in WTF TKD.
Is there any good weight solutions I can find to add pounds to my slim body?
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Stg
eat more.
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easyeaze
If you want to put on some lean weight there are lots of options, none guaranteed. Make sure you're getting at least 1 gram or protein for each pound of body weight if you're lifting weights, try a Whey if you are up for the cost or just eat lots of canned salmon or tuna it is cheap and has huge amounts of protein (i eat pacific red salmon and one can costs 79 cents and has 35 grams or protein). You could try creatine, I don't use it myself but I know some guys who have used it and had really good results when combined with good workouts. You can just eat a shitload and try to gain that way, if none of those work, you probably have light speed metabolism and you'll fill out with age. I'm 17 5'9 140 lbs and I could eat 15 blocks of butter and not put on a pound. Just concentrate on eating healthy and perhaps using one of the before mentioned things to help yourself but i dunno how old you are but I think people usually start to fill out naturally in their late teens and early twenties.
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Mayonnaise
thats freaking gay.. im 5'11 200 lbs.. im not fat at all my pecs show got biceps..need work on legs...but i eat a bacon sandwhihc.. or a double cheesburger at mcdonalds the next day my face becomes chubby and my ass becomes a big bowl of jello.. i dunno why u guys complain i wish i had higher metabolism so bad.. or at least a way to increase mine, i literally run about 10-15 miles a week and lift 3 days a week and sometimes go days with eating
"one bag instant oatmeal"-breakfast
"1 sloppy joe low fat milk and a bag of chex mix- lunch
"oarnge juice, carton of milk, a grilled chicken breast sandwich"
-that is all i will eat- but i dont see quick gains.. basically its my god darn ass/glutes/buttocks whatver u wanna call it... i can get my front thigh quadricepts fit and even my hamstrings a bit but i constantly got big hips ...some help please
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Stg
you really need to revamp your diet man,

http://www.leehayward.com/howmanycal.htm

you should also buy this months' issue of muscle and fitness,they have a big section on nutrition.
quote:

Originally posted by easyeaze
I'm 17 5'9 140 lbs and I could eat 15 blocks of butter and not put on a pound.



you're a hardgainer. you gotta eat alot of calories a day,let me know how much you weigh,and your height and i can help you with you calorie requirements
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glutes: Old Forum Topic
Original Poster: setsu nin to
Forum: Bodyweight Exercises
Posted On: 19-03-2004, 14:05

Orginal Post: setsu nin to: glutes

Mayonnaise
i need help with glutes badly.. i hate having big hips and i cant find anything to really burn my bum
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The Great Sage
Do squats.
Make sure you have good form and do it with a barbell, not a machine.
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Stg
stiff legged deadlifts focus on the glutes probably more than any other leg exercise those and glute-hamstring raises on a back extension bench
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george stiles
try doing some lunges along with the squats and stiff leg dead lift those three combined 3 times a week in 3sets of 8to 10 reps should get you results also increase your cardio and pay attention to you diet
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straydog
if you want to burn fat off (sounds like you do), do a lot of bodyweight exercises with high numbers of repetitions mixed with interval jogging/sprints. do these 5-6 days/wk, and get at least 45 minutes per workout, and keep going. do complex exercises (involving large groups of muscles) with full range of motion and alternate between uppers, core (abs/lower back), and lowers (glutes and legs) so that you can keep your metabolic rate up, i.e., if your legs get tired from jogging/running, drop and do pushups 'til your arms tire, then do situps, then jump rope, then hyperextensions, then jumping jacks, then side crunches, pullups, etc., alternating like that so you can keep busy and burn the fat off. unless you eat a stick of butter with every meal and wash it down with three beers, i wouldn't worry about dieting, except to cut out heavily carbonated drinks (almost all soft drinks) to give you the windpower to keep going.

after you've burned off the fat (30-60 days), do the exercises the other posters have mentioned above, plus full range of motion leg presses, to make your glutes stronger and to tone them.
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Mayonnaise
well i got a treadmill in my basement i finally started using.. i would run somedays 3 miles it said on it and would eat very light..no snacking inbetween and i found out quickly that running really works the abdonimals better then doing crapload of situps..least it burned off all the excess fat..but now i rose the incline up all the way and run only about a 1 mile a day cuz its harder but i mix in jogging and when i get bored i take it all the way to 10mph at full incline and sprint for 30secs then drop it back down to jog and i do this straight but i kinda get more tired without eating that much i try to do 40-50 pushups a day too..maybe im just impatient ive only done this for a week and i can see results but im always angry cuz i want more
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Quick question: Old Forum Topic
Original Poster: setsu nin to
Forum: Training Logs
Posted On: 19-03-2004, 13:22

Orginal Post: setsu nin to: Quick question

Cool&composed
Recently I have just started a lifting program and basically I lift five days a week on top of my martial art training. Is this over doing it? or should I be fine? I do take Sundays off.
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Bushi
Be sure to give major muscle groups 48 hours rest.
Some train 1 day push exercises and then 1 Day Pull. This gives those muscles enough rest and training. Or you can work everything out Monday Wednesday and Friday. Giving you the rest you need. There are many different routines, just get some rest.

Cheers
-Bushi
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Cool&composed
I forgot to add that three days are upper body and two days are lower body.
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george stiles
thats a fine rotation if u alternate upper and lower days you body is getting enough rest
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lactic acid: Old Forum Topic
Original Poster: setsu nin to
Forum: Bodyweight Exercises
Posted On: 19-03-2004, 11:20

Orginal Post: setsu nin to: lactic acid


mayday
Hi guys,
I woke up this morning with some real pain in my abs. Probably this is the effect of lactic acid, since I trained yesterday. The thing is: do you know a way to get rid of that pain fast, because I can't train and it sucks. Cordially

mayday
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Binhdinhboy
i dunt get that too often. it may be sore, but i can still workout. i think its a hydration issue. stay hydrated and that should help.
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mayday
ok, I've done that yet, but still isn't there another way? Sorry if I seem to be a little pushy, but I really hate having this muscular pain, because I am really trying to make a regular training.

mayday
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EvilScott
Hydrate and make sure to cool down after and warm up/stretch before. Otherwise just keep at it and take breaks when you need to.
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-=KING UMY=-
You might have torn the muscles and they will need time to re-grow.


If it is lactic make sure you warm DOWN as well as warm up, do a little light cardio and stretching at the end of a session to get the blood flowing.
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TKDman
BTW, lactic acid does not make you sore. It fatigues your muscles but doesn't cause soreness. "Mechanical tearing of myofibrils during eccentric or lengthening contractions" is what causes soreness.