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I did a morning run today and then later some stretching.

 

I had to focus a lot on school work these past 2 weeks. My last final is luckily this wensday. I can't wait till that's over. I'll have a lot more free time. Although I'll still have to work no doubt, at least I'll have more time to rest, train, etc.

 

As far as my emotional situation....needs work. And yes, emotional abuse, is just as serious as any kind of abuse. Be it phsyical, sexual, verbal, etc. As I have mentioned here plenty of times before, to all those on this site who have told me to, "grow a pair," "just get over it," "just move on with your life," etc, you should be ashamed of yourself. If you're not going to show me respect, and not take responsiblilty for your actions and the things you say, then I'll give you no respect. I know you don't care, but that's something that I would expect from heartless and soulless scum like you.

 

So as a result I am in the process of working it all out. It won't be easy, but hey Rome wasn't bilt in a day.

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I didn't get a workout in today. It was busy. I had a final to deal with. I did good on it surprisingly, so that's something good that happened.

 

Other good news is that Manowar, one of my favorite bands, has come out with a new EP single.

 

I'm gonna get it, and then I can't wait until their new album "Hammer of the Gods" comes out. It'll be awesome, Manowar is such an intense band.

 

Check them out:

 

http://www.youtube.com/watch?v=s4uNW0TSFXg

 

Lyrics:

 

From a battle I've come

To a battle I ride

Blazing up to the sky

Chains of fate

Hold a fiery stride

I'll see you again when I die

 

High and mighty alone we are kings

Whirlwinds of fire we ride

Providence brought us the crown and the ring

Covered with blood and our pride

 

Heroes await me

My enemies ride fast

Knowing not this ride's their last

Saddle my horse as I drink my last ale

Bow string and steel will prevail

 

High and mighty alone we are kings

Whirlwinds of fire we ride

Providence brought us the crown and the ring

Covered with blood and our pride

 

Odin, I await thee

Your true son am I

I hail you now as I die

I pledge you my sword and to no man I kneel

Ours is the kingdom of steel

 

High and mighty alone we are kings

Whirlwinds of fire we ride

Providence brought us the crown and the ring

Covered with blood and our pride

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  • 3 weeks later...

Well here we are in 2010. I was fighting a sickness do to high levels of anxiety. I was getting a headache and coming down with kind of a cold as a result.

 

Either way I have some New Year's Resolutions:

 

-To grow/mature and make the changes I need, but never change who I am.

 

-To never give up no matter how dark things may seem to be.

 

-To staty true to myself and stick to all my goals as I've done before.

 

and finally...

 

-To better save and better handle my money.

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Some Calisthenics as a warm up:

 

Handstand Pushup: BW 1x6

 

Assited Pullup: (at level 3) 1x9

 

Dip: BW 1x11

 

Bosu Ball Squat: BW 1x12

 

Hung Gar practice kick: 1x13

 

Russian Twist: BW 1x8

 

Superman: BW 1x9

 

Strength Training:

 

Bench Press: 115lbs 1x10

 

Seated Cable Row: 77lbs 1x12

 

Smith Upright Row: 30lbs 1x7

 

Smith Squat: 150lbs 1x10

 

Smith Calf Raise: 150lbs 1x12

 

Cable Hip Abduction: 12.5lbs 1x12

 

Cable Hip Adduction: 12.5lbs 1x12

 

Medicine Ball Russian Twist: 2kg ball 1x10

 

Chest Raise: 10lbs 1x12

 

Stretching as a cooldown.

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  • 2 weeks later...

Some Calisthenics as a warm up:

 

Handstand Pushup: BW 1x6

 

Pullup: BW 1x7

 

Bosu Ball Push Up: BW 1x11

 

Bosu Ball Squat: BW 1x12

 

Hung Gar practice kick: 1x13

 

Russian Twist: BW 1x8

 

Superman: BW 1x9

 

Strength Training:

 

Bench Press: 120lbs 1x10

 

Seated Cable Row: 87lbs 1x10

 

Smith Upright Row: 45lbs 1x8

 

Smith Squat: 160lbs 1x8

 

Smith Calf Raise: 160lbs 1x12

 

Cable Hip Abduction: 15lbs 1x12

 

Cable Hip Adduction: 15lbs 1x12

 

Medicine Ball Russian Twist: 2kg ball 1x10

 

Chest Raise: 10lbs 1x12

 

Stretching as a cooldown.

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Some Calisthenics as a warm up:

 

Handstand Pushup: BW 1x6

 

Pullup: BW 1x7

 

Bosu Ball Push Up: BW 1x11

 

Bosu Ball Squat: BW 1x12

 

Hung Gar practice kick: 1x13

 

Russian Twist: BW 1x8

 

Superman: BW 1x9

 

Strength Training:

 

Bench Press: 125lbs 1x6 (decrease weight to 120lbs in order to avoid serious injury)

 

Seated Cable Row: 80lbs 1x10

 

Barbell Upright Row: 50lbs 1x12

 

Barbell Squat: 150lbs 1x6

 

Barbell Calf Raise: 150lbs 1x15

 

Cable Hip Abduction: 15lbs 1x12

 

Cable Hip Adduction: 15lbs 1x12

 

Medicine Ball Russian Twist: 2kg ball 1x10

 

Chest Raise: 10lbs 1x12

 

Stretching as a cooldown.

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  • 4 weeks later...
  • 4 weeks later...

Some Calisthenics as a warm up:

 

Handstand Pushup: BW 1x6

 

Assisted Wide Grip Pullup: Resistance 10 1x7

 

Dip: BW 1x11

 

One Legged Squat: BW 1x12

 

Hung Gar practice kick: 1x13

 

Russian Twist: BW 1x8

 

Superman: BW 1x9

 

Strength Training:

 

Bench Press: 100lbs 1x10

 

Iso Lateral Row: 115lbs 1x12

 

Barbell Upright Row: 55lbs 1x8

 

Barbell Squat: 145lbs 1x8

 

Barbell Calf Raise: 145lbs 1x15

 

Cable Hip Abduction: 115lbs 1x8

 

Cable Hip Adduction: 120lbs 1x8

 

Abdominal Machine: 10-20lbs 1x8

 

Back Extension: 125lbs 1x10

 

Transverse Vaccum: 1x60 seconds

 

Stretching as a cooldown.

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Well, Happy Birthday buddy! I hope you had a great one!!

 

Two years ago, I also did Hung Gar for 6 months. The only thing I can remember is that my legs were always sore because of the low-positions!!

 

Thanks Matty. And yes the Sei Ping Ma will get you all right

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Some Calisthenics as a warm up:

 

Elastic Band Shoulder Raise: Resistance Band 1x6

 

Assisted Wide Grip Pullup: Resistance 10 1x7

 

Dip: BW 1x11

 

Bosu Ball Squat: BW 1x12

 

Hung Gar practice kick: 1x13

 

Russian Twist: BW 1x8

 

Superman: BW 1x9

 

Strength Training:

 

Machine Chest Press: 70lbs 1x10

 

Machine Row: 70lbs 1x12

 

Arnold Dumbell Press: 25lbs 1x8

 

Leg Press: 155lbs 1x8

 

Machine Calf Raise: Skipped

 

Machine Hip Abduction: 115lbs 1x8

 

Machine Hip Adduction: 120lbs 1x8

 

Abdominal Machine: 30lbs 1x8

 

Back Extension: 125lbs 1x10

 

Transverse Vaccum: 1x60 seconds

 

Neck Extension: 25lbs 1x6

 

Barbell Shurg: 50lbs 1x8

 

Stretching as a cooldown.

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Some Calisthenics as a warm up:

 

Handstand Push Up: BW 1x6

 

Assisted Wide Grip Pullup: Resistance 10 1x7

 

Dip: BW 1x11

 

Bosu Ball Squat: BW 1x12

 

Hung Gar practice kick: 1x13

 

Russian Twist: BW 1x8

 

Superman: BW 1x9

 

Strength Training:

 

Machine Chest Press: 85lbs 1x10

 

Machine Row: 85lbs 1x12

 

Machine Shoulder Press: 40lbs 1x8

 

Machine Leg Press: 200lbs 1x8

 

Machine Calf Exercise: 200lbs 1x8

 

Machine Hip Abduction: 115lbs 1x8

 

Machine Hip Adduction: 120lbs 1x8

 

Abdominal Machine: 30lbs 1x8

 

Back Extension: 130lbs 1x10

 

Transverse Vaccum: 1x60 seconds

 

Neck Extension: 25lbs 1x6

 

Barbell Shurg: 65lbs 1x8

 

Stretching as a cooldown.

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Some Calisthenics as a warm up:

 

Handstand Push Up: BW 1x6

 

Assisted Wide Grip Pullup: Resistance 9 1x8

 

Dip: BW 1x10

 

Bosu Ball Squat: BW 1x12

 

Hung Gar practice kick: 1x13

 

Russian Twist: BW 1x8

 

Superman: BW 1x9

 

Strength Training:

 

Machine Chest Press: 110lbs 1x10

 

Machine Row: 85lbs 1x12

 

Machine Shoulder Press: 75lbs 1x8

 

Machine Leg Press: 205lbs 1x8

 

Machine Calf Exercise: 205lbs 1x8

 

Machine Hip Abduction: 115lbs 1x8

 

Machine Hip Adduction: 120lbs 1x8

 

Abdominal Machine: 35lbs 1x8

 

Back Extension: 130lbs 1x10

 

Transverse Vaccum: 1x60 seconds

 

Neck Extension: 25lbs 1x6

 

Barbell Shurg: 65lbs 1x8

 

Stretching as a cooldown.

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Some Calisthenics as a warm up:

 

Handstand Push Up: BW 1x5

 

Assisted Wide Grip Pullup: Resistance 9 1x10

 

Dip: BW 1x10

 

Bosu Ball Squat: BW 1x12

 

Hung Gar practice kick: 1x10

 

Russian Twist: BW 1x8

 

Superman: BW 1x9

 

Strength Training:

 

Machine Chest Press: 115lbs 1x10

 

Machine Row: 90lbs 1x8

 

Machine Shoulder Press: 85lbs 1x8

 

Machine Leg Press: 205lbs 1x10

 

Machine Calf Exercise: 205lbs 1x10

 

Machine Hip Abduction: 115lbs 1x8

 

Machine Hip Adduction: 125lbs 1x8

 

Abdominal Machine: 40lbs 1x8

 

Back Extension: 130lbs 1x12

 

Transverse Vaccum: 2x60 seconds

 

Neck Extension: 25lbs 1x6

 

Barbell Shurg: 70lbs 1x8

 

Stretching as a cooldown.

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