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Rock's Quest For a Black Belt

Today's lifting, kind of boring, but necessary now and then I guess. Supersets are grouped together. I worked two lifts for four sets each, then moved on to the next two lifts.

BB Bench Press: 185/8, 9, 8, 8
DB Curls: 40/9, 9, 10, 7

EZ Bar Bent-Over Rows: 205/10, 10, 10, 8
DB Skull Crushers: 40/6, 6, 5, 4

DB Squat & Press: 40/10, 10, 10, 10
BB Shrugs: 185/20, 20, 20, 20

Pull-ups: 15
Push-ups: 25

-j
 
Today's workout was pretty tough:

20 18" step-ups (per side) w/80 lb. heavy bag
(run up stairs/hill)
50 left handed sledgehammer smashes
2 Tire flips (150-200-ish lbs?)
50 right handed sledgehammer smashes
2 Tire flips
(back down stairs/hill)
30 heavy bag push presses, alt. shoulders

Four times through; 90 second rests between sets. Then I finished with about four min. of slow jogging up and down the stairs for a total of 45 min.

-j
 
Workouts have been great for me, but I've been slack in posting. I've been doing low rep strength stuff about twice a week, conditioning 2-3 times/week, involving heavy cardio with resistance like carrying things up and down stairs, sledgehammer, jumping, flipping my tractor tire, etc. and usually sprints every Saturday. I've gained a couple pounds and I'm not looking the leanest I've ever been, but I've improved in literally every area. I feel great right now. Black belt testing is in 2.5 months and I'm excited. Tonight is a mini-testing, but since there are no belts I could even go for, I won't be moving up, but will be required to participate. I'll probably update after.
 
Last night at black belt review, I was kicked HARD in the left leg about ten times during a sparring session with the 4th degree blackbelt, former title holding kickboxer who runs the school. Then, about 10 minutes later, while standing our listening to him lecture the class, my hypoglycemia kicked in. At first, I thought I was going to puke, so I hobbled to the trash can. I couldn't puke, but when I got back up, my visions started going blurry and then black. I think someone caught me before I hit the floor, but I honestly have no idea who it was. After that, there were several people trying to ask me questions and I remember trying to get out "hyp...hypo" and someone figured out what I was trying to say and brought me a gatorade and a granola bar. After sitting down for a few minutes with those, my vision came back to normal. The class was almost over and the things they were doing at that point were very non-demanding, but I was told to stay sitting and not push it. This morning, I still can't put any weight on my left leg at all and I'm considering getting out my crutches from the last time I broke my foot. My leg, where you'd normally see quad definition and indentations toward the knee just looks like it's been inflated or something. There's very little discoloration, but the shape is definitely not right. Needless to say, I'm not working out this morning, but I do have another required karate class tonight. Yay.
 
Did some pulling stuff today. I bought 45 and 50 lb. dumbbells last week, because my reps have gotten super high with 40's and I hate using the ones I have to assemble and disassemble between sets, but anyway...where was I? Oh, I bought new dumbbells and I'm glad I did. They were put to good use today. Here are my stats:

Warm-up: Wide grip pull-ups: 11 (could've done more, but it was a warm-up and I tend to start very cold)

Weighted Pull-ups:
30/10, 50/7, 75/4

DB Curls:
40/8, 45/8, 50/5

1-Arm Row:
50/22, 75/15, 90/10

Concentration Curl:
40/10, 45/7, 50/3 (last set was sketchy, should've stuck with 45's again)

Barbell Shrugs:
185/16, 225/10, 275/6

Hammer Curls:
40/10, 45/6, 50/4 (again, sketchy w/50's. Ego...)
 
25 times up and down the hill.
100 tractor tire flips (weighs @180lbs.)
500 push-ups
50 handstand push-ups
500 sledgehammer smashes

Took about 70 minutes...in the rain.
 
I did the "300" again today. 16:30 total time. Last time, I thought each side on the floor wipers was one rep. This time I counted both sides together as one rep and made sure I touched the floor between each clean & press. I'm happy, considering I almost matched my previous time and I did twice as many floor wipers this time. The wipers were brutal and I had to set the weight down and pause a few times to get to 50 reps. Also, the second set of 25 pull-ups had to be broken into a few sets as my arms were already feeling pretty weak by the end, probably because of the wipers. Anyway, I still think I beat all the actors and my form was impeccable. Take that, Leonidus.

The 300:

25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 "floor wipers" (a core and shoulders exercise at 135 pounds)
50 "clean and press" at 36 pounds (a weight-lifting exercise)
25 more pull-ups -- for a total of 300 reps

-j
 
Had a good workout this morning with two of the guys who are testing for the next stripe on their black belt this summer along with me. I decided to make a competition out of it and go for "points." Total time was 40 min. and this was the sequence:

10 -36" box jumps (the other guys were a bit shorter, so one did 24" and the other 12")

20 -Clean & Press with 25 lb. plates (I kept a pair of 10#'s out as well in case they needed them. I think they did a couple times, but I was busy keeping track of my own)

10 -Tractor tire flips, then jump through and over each time

10 -Rope climbs (from lying position to standing and back down = 1)

30 -Push-ups

Also between each move, we had to run up and down the stairs/hill one time. My final score was *just* short of 5 points, missing it by one set of push-ups. My buddy Dean was close behind with 4 points even and for added awesomeness, he had to stop twice to puke out in the woods. Now *that* is 110% effort.

-j
 
I just had an awesome workout this morning, despite the heat and secada attacks. I did a circuit of:

20 -50# clean & press (10/arm)
down the stairs carrying 80# heavy bag
10 -36" box jumps
back up the stairs with bag
20 -sledge hammer smashes
5 -tractor tire flips
down and up the stairs again with bag
20 -sledge hammer smashes (opposite arm)
5 -tractor tire flips
back down and up stairs with bag
20 -50# 1 arm chest presses with a twist at the top (10/arm)
stairs and bag again, yay!
1 min. -high plank with feet on tire

I did this twice as written with a 1 minute rest between rounds, then a third time without the bag while running stairs. Total time including rests was 45 minutes and I burnt over 900 calories.

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