1/29/10 -- Slowing down

Today I did Scrapper's Workout except I only did the major excercises, push-ups, pull-ups, and deep knee bends, along with all the ab excercises.

It still got my heart rate up and I broke a sweat, after a few weeks I'll add the other excercises.

1/28/10 -- Perseverance

I worked on the Lunge Jab today. The best way I could see to set up this jab was the following combination.

Jab, Cross, Step Back (Avoiding a punch), Lunge Jab.

Not sure where I read about this Jab, probrobly either Hatmaker or Lachica's book. I also ran and got attacked by a Jack Russel Terrier in the process. My shoe laces came untied several times, good run though.

Found the Grappler's "dozen" to be relaxing.

1/26/10 -- The Slacker Brain

I remember when I was in college how I gained so much weight because of all the stress I was under. I also remember a few slackers who never seemed to gain any weight yet their grades suffered. I guess it's a trade off, I read this article this morning that made a lot of sense.

Here is a snippet:

It turns out, Jonah explains, that the part of our brain that is most reasonable, rational and do-the-right-thing is easily toppled by the pull of raw sensual appetite, the lure of sweet. Knowing something is the right thing to do takes work — brain work — and our brains aren't always up to that. The experiment, after all, tells us brains can't even hold more than seven numbers at a time. Add five extra digits, and good sense tiptoes out of your head, and in comes the cake. "This helps explain why, after a long day at the office, we're more likely to indulge in a pint of ice cream, or eat one too many slices of leftover pizza," Lehrer writes.

1/25/10 -- Scrapper's Routine

Today, I used Scapper's routine. It was tough, I don't remember it being that tough before. I didn't make it through all the push-ups, I needed a bench to put my feet on to do the pull-ups and dips, and the leg stuff made my heart race. I need to learn to breathe.

Scrapper Workout #1
*UPPER BODY: 20-30 SECONDS REST BETWEEN SETS

REGULAR PUSH-UPS: Pyramid up to 12 and back to 1.

TRICEPS/DIAMOND PUSH-UPS: Until failure.

*PULL-UPS: use bench if you need an assist.

REGULAR GRIP: Pyramid to 2 and back to 1.

NARROW GRIP: Pyramid to 2 and back to 1.

WIDE GRIP: Pyramid to 2 and back to 1.

DIPS: 4 sets of 8-10

*LOWER BODY: 20-30 SECONDS REST BETWEEN SETS

SHOOTFIGHTING/HINDU SQUATS: 4 sets of 25

BOOT-STRAPPERS: 4 sets of 25

LUNGES: 4 sets of 20

*AB WORK: 10-SECONDS REST PERIOD BETWEEN EXERCISES

CRUNCHES: 20

SIDE CRUNCHES: 20

SIT AND TUCKS: 10

SIT AND TUCKS EACH CHEEK: 10

Sitting V-UPS: 10

FLUTTER KICKS: 25

6-INCH CRUNCHES: 10

After that, I did Hatmaker's dozen:

Grappler's "dozen"
1. Foot stretch
2. Calf stretch
3. Hamstring stretch
4. Straddle stretch
5. Butterfly stretch
6. Quadriceps stretch
7. Spinal stretch
8. Stacked straddle
9. Tucked stack
10. Shoulder stretch
11. Praise stretch
12. Pectoral stretch
13. Triceps stretch

Adding stretches for my wrists and neck.

1/24/10 -- Power Jab

Worked the Power Jab last night, although I've already been using it for sometime. My favorite combination with this Jab in particular is the Jab, Jab, Power Jab.

Here is a vid of Miguel Cotto, who utilizes this punch quite well (especially in the 2nd round):



After I worked the bag for 5 grouling rounds (due to the fact I'd been sitting a lot over the weekend, seminars and such), I rode my fitness bike. I trained on the fitness bike for 45 mins while the movie Kick Boxer played on my old TV. I saw him use a combination with his feet similar to the combination mentioned above Roundhouse Kick, Roundhouse Kick, Roundhouse Kick (w/ power).

1/20/10 -- Trip-hammer jab

Today, I worked the Trip-hammer jab and did my Run in relatively good weather. The park was closed due to maintenence, which I found to be somewhat upsetting.

The Trip-hammer reminds me a lot of the type of punch utilized by Bruce Lee (ie. The Vertical Punch). You'll see him utilize it a lot in his movies.



The author of this blog gives a description of the Trip-hammer.

Notice it's stiff, but there's not a whole lot of bodyweight behind it. He keeps his knuckles close to his cheeks, and the jab falls from there without warning, nice and short usually, but with more range than people think. It's not meant to hurt but it could smash a nose. What it's meant to do is get you looking at it, so you don't see anything else that might come. The trip-hammer style jab is great for making a guy jumpy.

He suggests watching Felix Trinidad...

I found this jab works very well if you want to use corkscrew punches along with it. I also found it worked well with a Jab, Cross, Jab combination.

1/19/20 -- Yoga on tuesday

I've always enjoyed Yoga and I had an opportunity to take a class for free at the Spartanburg Headquarters Library.

It was good and it made me want to start practicing Yoga on a more permanent basis. So I'm going to go pick up some books and do some research. Back in the day I really enjoyed Yoga and body weight excercises, they keep me loose.

For now I think I'm done with the weights.

1/18/10 -- Restart

After a brief two week haitus I'm back.

Today, I worked the bag practicing the Post jab. I don't really like this variation of the jab. It reminds me of certain techniques in Aikido or Jiu-Jitsu that have simple counters.

I found it best to mix this jab with a Power jab. For countering the Post jab it is best to use the rear hand to swat it away and follow up with a Jab, Cross combination. You can also use a Overhand right to counter.

The weather was also nice in the Upstate today reaching almost 60. So barring the annoying children on the trail today, I had a nice peaceful run.

1/5/10 -- Thoughts

I'm going to give this weight routine about three more weeks, then switch over to something else. I'll probrobly switch over to a routine that allows me to work with my body weight. My only criticism of Lachica's routine is that is doesn't put enough emphasis on working the legs. He should've added some squats in there with or without lunges.

Also, I need to work more on my flexibility, I've noticed it lacking during my lunges.

1/4/10 -- Awareness

Tonight, the sky was clear and I saw a shooting star or satellite whiz by. Although it was cold, 21 degrees is what my weather bug says.

One thing I learned from Aikido is awarness. Awareness is what lets an Aikidoka defend his/herself from multiple attackers. Especially those who might attack from an angle outside his/her vision (ex: from behind). Some equate it with a sixth sense.

Awareness is important to remember when you are running, especially at night. That is why I don't run with a radio and headphones. Awarness has saved me from those 4x4s speeding down backroads, dogs who come running up out of the woods, and neighbors I'd rather not talk to.

1/2/10 -- On Fear

Then here's one... you stink of fear under that cheap lotion. You stink of fear Will, but you're not a coward. You fear me, but still you came
here. You fear this shy boy, yet still you seek him out. Don't you understand, Will? You caught me because we're very much alike. Without our
imaginations, we'd be like all those other poor... dullards. Fear... is the price of our instrument. But I can help you bear it.
-- Hannibal Lecter

I must not fear.
Fear is the mind-killer.
Fear is the little-death that brings total obliteration.
I will face my fear.
I will permit it to pass over me and through me.
And when it has gone past I will turn the inner eye to see its path.
Where the fear has gone there will be nothing.
Only I will remain.
-- Frank Herbert

Only difference between a DREAM and a NIGHTMARE is how big your BALLS are, $*+@#.
-- from the graphic novel Wanted

Greater is he that is in you, than he that is in the world.
-- 1 John 4:4

Fear is something we come to deal with through training. We deal with fear because of some obstacle we must face whether it be a tough climb, an opponent, or ourselves. This morning I had to run in the dark, even though the moon was out and it was pretty I still had to run through an area that reminded me of a scene from Pet Sematary. Where I had to run was dark surrounded by old pine trees that creaked and made odd sounds as the wind blew through them. It was blowing particularly hard this morning.

I posted the above quotes because they are my favorites on the subject of fear.

Next week I'll be doing five rounds on the bag and following that up with a 30 min run. After about a month I'll increase my runs up to 45 mins, maybe.