Friday Kung Fu.
We did a lot of free sparing I have two good partners to work with, we l;earned long distance fighting attacking and moving kicks.
We also had to do some take downs, I got my partner good twice!!! And I got him good young mid 20's guy, serious student, the first one, "i just didn't even see that one coming", HAHA! The second time he was supposed to take me down, couldn't get me off my feet, and I reversed it on him, THWAPT< on the floor he went!!!! HAHAHAHAH!
Sunday
Front squat 5x3 102 lbs X 3
Bench press: 3x5 40 lb dumbbells x 6
Power clean: 5x3 87 lbs x 3
Chin ups: 3 to failure 2 chins 7 neg 1st set , second 2 chin 6 negs, third set 1 chins 7 negs
Power cleans and power clean to front squat, seemed like improvements. and No problem getting 102 up from the floor, so no more hang power clean (unless I need it for auxiliary work, not as necessity because my power clean form is bad
)
All and all I did well that work out. I did it at about 2:00 Pm it was 94 degrees in the house, So I am glad I made it through. Still my weights are lighter than where I left them, but next week they will be where I left off.
YEAR END REVIEW, measurements, and strength increases
7/24/07 7/19/08
1) Bicep Middle 11 1/4 11 1/2
2) widest forearm 10 1/4 10 1/2
3) wrist 6 1/2 6 1/2
4) Chest under arm N/A 36 1/2
5) narrowest waist 29 28 1/2
6) Fattest roll 30 31 3/4
above b.button
7) Belly Button 31 33
8) fattest roll 37 1/2 36
below b. button
9) fattest part of butt 39 1/4 39
10) widest hips 39 38
11) fattest thigh 23 1/2 24
(no longer at fat, (current measurement
now at muscle) at fat sag is 23 1/2,
but it is in a different
spot, damn skin)
12) two fingers above knee 18 18 1/2
13) biggest calf 15 1/2 15 3/4
14) 2 fingers above foot 9 1/2 9 3/4
15) Neck 13 1/2 13 1/2
Weight 157 156
HA! even though the numbers seem sonfusing, I think it is evident that I gained muscle (look at my extremities), and lost fat from my fat stores... mainly hips and butt. The waist measurments seem miss leading, but my core muscles have increased in size, the skin land slide is still there. My smallest waist shrank a bit more, and my obliques are popping, so I shall not complain.
Strength report
Deadlift 7/07 3 x 10 @ 107
1/ 08 1x 5 @ 157
7/08 2x10 + 1x8 @ 167
6/ 08 1x5 @ 197
Squat (no good comparables however)
7/07 dumbell on shoulders (2) 45 lbs'ers 3 x10 (90lbs total)
7/07 dumbell on shouldrs ATG (2) 20lbs'ers 3 x 10 (40 total)
7/08 front squat ATG 107 3x5
Bench (UGGGH) (dumbells mutiply x 2 for dumbell total weight please)
7/07 30 lbs 3x 10
7/08 30 lbs 3 x 16
max effort 6/08 50 X 2
Over head press
7/07 5 x5 (dumbells) 25 lbs
7/08 did 20lbs for 27 reps
7/08 clean and press 82 lbs X 3 = 3 x4 77 lbs
Rows Bent over barball
7/07 BAD FORM NO TOUCH AT CHEST NO DELOAD TO FLOOR 72 5x5
7/08 Good form 82 3 x 10
max effort 102 x 2
Chin Ups 7/07 2 full, total not straight
6/08 7 full, total not straight
<message edited by thehardway on Monday, July 21, 2008 11:03 AM>