Friday, August 31, 2007

Gym 8/31

Late start, today. It took an hour to get A. out of bed. This marks the end of our first month at the gym. Except for three Sundays, I've gone every day this month. A. missed one Friday (which is why we went that one Sunday).

Lifecycle: 20 minutes - Split between levels 4 and five cadence in the low- to mid-90s and the last minute at level 5 with cadence at 108+

Thursday, August 30, 2007

Aikido - Better Late Than Never

I took T. to her YAMS group tonight. There was some tight traffic in some places and roads were closed in other so I was nearly an hour late for class. As it was, I was soaked in a few minutes - it has been hot and muggy here. We did yokomenuchi shihonage, yokomenuchi kokyunage, yokomenuchi ikkyo and ikkyonage, and T.M's favorite dance-like kokyunage response to yokomenuchi.

This was our last night in the rec center for a month while they redo the floors. For the month of September we'll be joining another local dojo and training with them.

Gym 8/30

Lifecycle: 20 minutes - 16 at level 4 with cadence in the low 90s, 2 minutes with cadence in the high 90s and the last 2 minutes at level 5 with cadence at 100+

Weight: 298

Wednesday, August 29, 2007

Gym 8/29

No cardio today.
Leg press: 3x10 @ 90 lbs (45 lbs/side)
Leg press toe raises: 3x10 @ 90 lbs (45 lbs/side)
Lateral arm raises: 3x10 @ 5 lbs
Dumbbell curls: 3x10 @ 10 lbs
Dumbbell bench press: 3x10 @ 10 lbs
Dumbell flys: 2x10 @ 10 lbs
Dumbbell hammer curls: 2x10 @ 10 lbs
Triceps pull-downs: 3x10 @ 55 lbs
Lat bar rows: 3x10 @ 60 lbs
Lat bar straight-arm pull-downs: 1x10 @ 40 lbs, 1x5 @ 40 lbs (to failure)

Weight: 298

Tuesday, August 28, 2007

Aikido - Sankyu Tests

After a quick but brutal warm-up (ha!) we started with some shikko practice followed by suwariwaza (attack and defense from seiza) versions of shomenuchi ikkyo (omote and ura), shomenuchi kokyunage, and shomenuchi iriminage. E.L. and Z.O. then tested for sankyu together. I was pretty low energy and my knees weren't up for much suwariwaza but I did get to participate in the test. It was a fun class.

Gym 8/28

Lifecycle: 20 minutes on level 4, cadence in the low 90s except for the last minute when I "sprinted" in level 5 at a cadence between 100 and 110.

Weight: 298

Monday, August 27, 2007

Aikido - Kumi Tachi #5 and #6

After warming up with suburi, we worked on Kumi Tachi numbers 5 and 6 until it was too dark to see. They came back to me pretty quickly - I hadn't practiced them since last year. I worked with B.A. who is more advanced than me so we got to really figure some stuff out, together.

Gym 8/27

Lifecycle: 20 minutes - Even though I was working on level 4 at a cadence of nearly 90 it took me almost 18 minutes to get to HR 140.
Lat bar pull-down rows: 3x10 @ 60lbs
Triceps pull-down: 3x10 @ 55lbs

Sunday, August 26, 2007

Aikido (sort of) - Funny!

Okay, I'm a nerd. I think that I Can Has Cheez Burger is absolutely hilarious. Here are two that I think belong here:

The Nikkyo pin:
masterlock.jpg

Sensei:
sensei

Gym 8/26

A. and I went today because she missed Friday. I did 22 minutes on the Lifecycle at level four and at a high cadence.

Saturday, August 25, 2007

Gym 8/25

My quadraceps are still feeling deep tired from yesterday's elliptical minutes!

LifeCycle: 25 minutes @ lvl 4, high cadence
Dumbbell lateral arm raises: 3x10 @ 5 lbs
Triceps pull-downs: 3x10 @ 55 lbs
Lat bar straight-arm pull-downs: 3x10 @ 40 lbs
Lat bar rows: 1x10 @ 50 lbs, 2x10 @ 60 lbs

Weight: 300

Friday, August 24, 2007

Gym 8/24

Elliptical: 3 minutes, 40 seconds - killer!!!
LifeCycle: 22 minutes @ HR 135-145
Leg press: 3x15 @ 45 lbs
Leg press toe raises: 3x15 @ 45 lbs
Lateral arm raises: 3x10 @ 5 lbs
Triceps pull-downs: 3x10 @ 55 lbs
Lat bar straight-arm pull-downs: 3x10 @ 40 lbs
Lat bar rows: 1x10 @ 50 lbs, 2x10 @ 60 lbs

Weight: 299

Thursday, August 23, 2007

Aikido - Test Prep

Sensei is prepping three of us for our sankyu test next month so we've started working on those techniques.

Gym - 8-23

Leg press: 3x15 @ 45 lbs
Leg press toe raises: 3x15 @ 45 lbs
Lateral arm raises: 3x10 @ 5 lbs
Dumbbell curls: 2x10 @ 10 lbs
Dumbbell hammer curls: 2x10 @ 10 lbs
Dumbbell bench press: 2x10 @ 10 lbs
Dumbell flys: 2x10 @ 10 lbs
LifeCycle: 15 minutes

Weight: 300

Wednesday, August 22, 2007

Gym

Lateral arm raises: 3x10 @ 5 lbs
Dumbbell curls: 2x10 @ 10 lbs
Dumbbell hammer curls: 2x10 @ 10 lbs
Dumbbell bench press: 2x10 @ 10 lbs
Dumbell flys: 2x10 @ 10 lbs
Tricep pull-down: 3x10 @ 55 lbs
Lat bar straight-arm pull-downs: 3x10 @ 40 lbs
Lat bar rows: 1x10 @ 50 lbs, 2x10 @ 60 lbs
LifeCycle: 5 minutes - Could have gone longer but was getting close to being late for work

Tuesday, August 21, 2007

Gym

LifeCycle: 23 minutes @ HR 135-145

Monday, August 20, 2007

Gym

I did about half an hour this morning.

Shoulder raises: 3x10@5lbs
Curls: 2x10@10lbs
Hammer Curls: 2x10@10lbs
Dumbell Press: 2x10@10lbs
Flys: 2x10@10lbs
Tricep pull-downs: 1x10@50lbs 2x10@55lbs
Lat bar straight-arm pulldowns: 2x10+8@40lbs
Lat bar rows: 3x10@50lbs
LifeCycle: 15min@hr=138-145

Weight: 300

Saturday, August 18, 2007

Gym

Weights this morning. Pretty much all shoulders and arms. I also tried the elliptical, again, and only held on for three minutes. Boy, that thing burns!

Shoulder raises: 3x10@5lbs
Curls: 2x10@10lbs
Hammer Curls: 1x10@10lbs
Dumbell Press: 2x10@10lbs
Flys: 2x10@10lbs
Tricep pull-downs: 3x10@50lbs
Lat bar straight-arm pulldowns: 2x10+8@40lbs
Lat bar rows: 3x10@50lbs

Friday, August 17, 2007

Gym - Short Workout

A.C. was only in the morning for a short warm-up because she's going back at noon to meet with her trainer. I worked on arm and shoulder stuff because my knees were feeling a little iffy.

Shoulder raises: 3x10@5lbs
Curls: 2x10@10lbs
Hammer Curls: 1x10@10lbs
Dumbell Press: 2x10@10lbs
Flys: 2x10@10lbs
Tricep pull-downs: 3x10@50lbs
Lat bar straight-arm pulldowns: 2x10+7@40lbs
Lat bar rows: 3x10@50lbs

Weight: 301

Thursday, August 16, 2007

Aikido - Flake Out!

I had an intense workout this morning and it was a hot day finished by installing a screen door. I was tired, hot, sweaty and I felt that I'd be sitting out before aiki taiso were over. I wanted to go, though, because it was K.S.'s last night before returning to school and she wanted to have a group photo. So I took my camera and tripod but not my dogi. As soon as K.S. started teaching (at Sensei's insistence) I was bummed that I wasn't dressed to play, too! She taught some very interesting spinning, blending moves from ryotetori and ushiro dori that led to powerful iriminage, kokyunage, nikkyo, ikkyo, kotegaeshi and koshinage techniques. Dang! Lesson learned (I hope).

Gym

This morning, I did 45lbs/side in the leg press machine - both leg presses and toe raises - 3x15; 10lb dumbell curls, hammer curls 2x10 each and "21"x1, chest press and fly 2x10; 5lb shoulder side raises 3x10; 50lb hamstring curls 3x10; 50lb triceps pull-downs 3x10; 40lb pull-downs (arms extended straight forward, not bent at elbow) 2x7; 20 minutes on the Life Cycle with heart rate between 127 and 142.

Wednesday, August 15, 2007

Gym - Work, Work, Work...

I started with 20 minutes of Life Cycle with my heart rate up in the mid- to high-130's. I did some leg stuff: 35 lbs on the leg press and toe-lifts and 60 lbs on the quad curls. I did some of arm stuff: 10x3 10 lb press and fly, 50x3 tricep pull-down.

Tuesday, August 14, 2007

Aikido - Ryotetori Variations

Tonight we worked on quite a few ryotetori variations, mostly kokyunage but with some iriminage, too. I did a pretty good randori at the end. Good class!

Gym - Mixed it up

I worked on some of the stuff A.'s trainer set up for me when we met for my second free consultation. I did some leg stuff: 35 lbs on the leg press and toe-lifts and 50 lbs on the quad curls (lying on my belly machine). I did quite a bit of arm stuff: 10x3 10 lb curls, hammer curls and "21", 10x1 5 lb outward arm extension, 10x3 10 lb press and fly, 50x3 tricep pull-down. There was some other stuff but I can't remember what it was. I was so tired that I could only do 5 minutes of cardio Life Cycle afterward.

Weight: 302

Monday, August 13, 2007

Gym - Life Cycle

Just did 20 minutes on the Life Cycle. Didn't get into the weights. I'll do that tomorrow.

Weight: 302

Saturday, August 11, 2007

Gym - Consultation 2

J. and I talked today. She showed me how to do a series of exercises for legs, arms, core body, and shoulders. (I'm finding that I need quite a bit of work on my shoulder, especially the right one.) She also wants me to up my cardio work to half an hour (up from 20 minutes) with a 118+ heart rate - 130 is better - and more stretches, too. Feels like I'll be in the gym for a couple hours a day! I didn't take up her offer to work with me but A. wants to work with her so I signed her up.

Weight: 301

Thursday, August 09, 2007

Aikido - Tests!

I was beat this evening! I was light-headed for about half of the techniques we practiced. We worked on stuff for shichikyu and gokkyu tests. We did kokyunage, iriminage, and shihonage variations.

First, A.S. (?) tested for shichikyu. She's been training with both the youth class and the adult class for at least the last year and her test seemed fantastic to me. L.P. tested for gokkyu and did well, too. I got to take some falls for her and I wasn't too tired.

Gym - Life Cycle

I went for ten minutes on the Life Cycle and then sets of shoulder pull-downs at 50 for 20 reps, tricep pull-downs at 50 for 15 reps (failure), curls at 50 for 15 reps (failure), bench press at 50 for 20 reps, and fly press at 50 for 20 reps.

Weight: 302

Wednesday, August 08, 2007

Gym - Trying Stuff

I tried to use one of the stair-stepper things this morning but it was so slow even with my full weight on it. I'll ask about how to use it on Saturday. I went for ten minutes on the Life Cycle and then sets of shoulder pull-downs at 50 for 20 reps, tricep pull-downs at 50 for 15 reps (failure), curls at 50 for 15 reps (failure), rowing at 70 for 20 reps, bench press at 50 for 20 reps, and fly press at 50 for 20 reps.

Weight: 301.5

Tuesday, August 07, 2007

Aikido - Test Prep

Sensei awarded T.W. rokkyu this evening after his test last Thursday. T. came to practice tonight, too. We worked on ryokatatetori ikkyo (omote and ura), ryokatatetori sokomen iriminage (omote and ura), and ryokatatetori shihonage (omote and ura). We also did some yokomenuchi shihonage. I was feeling pretty drained and I'm blaming it on working out at the gym in the morning but I was able to get through it all. We ended with a set of randori. Sensei let me do two sets with different levels of uke. I did pretty well the first time but with the second group attacking with shomenuchi, yokomenuchi and munetsuki, I didn't do as well. I clobbered K.M. in the nose! Again, more motion and some appropriate and quick responses are what I need to work on.

Gym - Whoof!

I tried the elliptical machine for a bit, this morning. Whoo-ee! I could only do it for less than four minutes before my thighs were burning! I worked on arm, chest and shoulder weights the rest of the morning.

Weight: 303.5

Monday, August 06, 2007

Aikido - Late for Bokken Practice

I was late for practice because we got out of the Dead Sea Scrolls exhibit later than I thought we would. We worked on kumi tachi 1 through 3. It took me a couple minutes but they came back from last summer. I mostly have to work on stance. I'm standing too lazily. I need to be more forward-focused.

Gym - Life Cycle

A. and I went this morning and cycled the time away. She's got to set her seat a little farther back (8?) so she doesn't bump her knee on the handlebar. I went 20 minutes at level 3 with HR ~123 and cadence in the mid-70s.

Saturday, August 04, 2007

Gym - Consultation

A. and I went into to meet with one of the trainer/coaches today. She gave us a questionnaire and took measurements and talked to us about goals. We'll each meet with her at the end of next week to run through the equipment and what we need to do. First things for both of us to do are drink more water, eat more protein and less carby-type foods (but increase the vegetables).

Friday, August 03, 2007

Gym - Life Cycle

I did 20 minutes on the Life Cycle today and then puttered around the weight room while A. did some weights, too.

Weight: 305

Thursday, August 02, 2007

Aikido - Another Test!

We helped T.W. get ready for his rokkyu test tonight. After warming up we worked on katatori ikkyo, katatori nikkyo (omote and ura), shomenuchi kokyunage, shomenuchi kotegaeshi and munetsuki kotegaeshi. After some randori (I did one, too!) we had T.W.'s test. I got to be uke for several techniques.

Gym - Intro With C.

My knee felt much better this morning. C. came down and went with us to the gym. She offered to be our e-mail coach which is pretty cool. Now she knows what the gym has and can give us ideas on what to do. She also walked A. through the equipment in the women's part of the gym so she'd know how to use it properly.

I did 5 minutes on the Life Cycle to warm up and then did random upper-body work.

Weight: 305

Wednesday, August 01, 2007

Gym - Arms

The back of my knee is feeling stiff and a bit sore from yesterday's cycling. Today, I used some of the weight machines so I wouldn't stress my knee. I just randomly did about 20 minutes (elapsed time) on seven or eight exercises.

Weight: 305