"We lie loudest when we lie to ourselves" - Eric Hoffer
I am done with school for the summer, so my brain can rest.
I told my son the other day that there is no reason why he can't remember stuff he learns in school when he can remember the name of every gun he sees on Call of Duty.
This goes that same for me, I can remember fights, Martial Art styles, and a vast number of techniques I learned years ago, but ask me about Pavlov's Dogs or factoring and I am lost.
My son told me that he likes Call of Duty, that is why he remembers that information. This is true for me also, I remember what I am interested in; but I told him that this proves that he can do it when focused and right now it is important he remembers.
This reminded me of one of my first instructors asking me why I never practiced the knife hand strike with the rest of the class. I told him it was because I didn't like that technique and wasn't good at it. He smacked me on my head and told me that we can't just practice the techniques we are good at/like or we will never grow as Martial Artists. This proved true when the only technique that stopped a better black belt from making me apart of the brick wall was a knife hand to the throat. After the fight was over, my instructor came over to me and smacked me on the head and said "See, I told you that you needed that move!". I wish he could go to school with me.
I'm going to start smacking my son on the head...
- Nok Su Kow
- I'm a father, I'm a husband, I'm a child, I'm a brother, I'm a sinner, I'm a saint, I'm a fighter, I'm a lover, I'm a student, I'm a teacher,
Friday, June 24, 2011
Tuesday, March 15, 2011
Mon 3/14/11
"When I let go of what I am, I become what I might be." - Lao Tzu
Warm up:
Stationary bike - 2 mins
Clinch fight - 2 mins
Workout:
Bench press - 5 sets x 5 reps
Incline bench press - 3 sets x 5 reps
Floor dumbbell press - 3 sets x 5 reps
Push press - 4 sets x 5 reps
Dumbbell press/Reverse fly - 3 sets x 10 reps
Lateral raise - 3 sets x 10 reps
Weighted dips - 4 sets x 10 reps
Close grip bench press - 4 sets x 5 reps
Skull crushers - 3 sets x 10 reps
Stretch - Protein shake - Shower
Warm up:
Stationary bike - 2 mins
Clinch fight - 2 mins
Workout:
Bench press - 5 sets x 5 reps
Incline bench press - 3 sets x 5 reps
Floor dumbbell press - 3 sets x 5 reps
Push press - 4 sets x 5 reps
Dumbbell press/Reverse fly - 3 sets x 10 reps
Lateral raise - 3 sets x 10 reps
Weighted dips - 4 sets x 10 reps
Close grip bench press - 4 sets x 5 reps
Skull crushers - 3 sets x 10 reps
Stretch - Protein shake - Shower
Friday, March 11, 2011
Busy...
Thursday, February 17, 2011
Wed 2/16/11
"Not everything that is faced can be changed, but nothing can be changed until it is faced." - James Baldwin
Warm up:
Each exercise 30 secs, 1 round
Sprawls on Swiss Ball
Shoot w/bungee
Frogs
Bear crawls w/bungee
Shrimps
Technical stand up
Duck walks
Crab walks
Workout:
Arm drag to harness drill - 5 mins
Arm drag to rear naked choke - 5 mins
Clinch drill - 3 mins
Take down drills - 3 mins
Roll - 5 mins
Lat pull downs - 5 sets x 5 reps
Seated rows - 5 sets x 5 reps
Bar curls - 4 sets x 5 reps
Dumbbell curls/static hold - 5 sets x 12 reps (4 half up, 4 half down, 4 full)
Machine crunch - 5 sets x 10 reps
Stretch - Protein shake - Shower
Warm up:
Each exercise 30 secs, 1 round
Sprawls on Swiss Ball
Shoot w/bungee
Frogs
Bear crawls w/bungee
Shrimps
Technical stand up
Duck walks
Crab walks
Workout:
Arm drag to harness drill - 5 mins
Arm drag to rear naked choke - 5 mins
Clinch drill - 3 mins
Take down drills - 3 mins
Roll - 5 mins
Lat pull downs - 5 sets x 5 reps
Seated rows - 5 sets x 5 reps
Bar curls - 4 sets x 5 reps
Dumbbell curls/static hold - 5 sets x 12 reps (4 half up, 4 half down, 4 full)
Machine crunch - 5 sets x 10 reps
Stretch - Protein shake - Shower
Tuesday, February 15, 2011
Mon 2/14/11
"Never bend your head. Hold it high. Look the world straight in the eye." - Helen Keller
Warm up:
Each exercise 30 secs, 1 round
Sprawls on Swiss Ball
Shoot w/bungee
Frogs
Bear crawls w/bungee
Shrimps
Technical stand up
Duck walks
Crab walks
Workout:
Bench press - 5 sets x 5 reps
Full sit ups - 2 sets x 20 reps
Plank hold - 1 min
Leg raises/scissors - 1 sets x 20 reps
Side crunch - 2 sets x 10 reps
Stretch - Protein shake - Shower
Warm up:
Each exercise 30 secs, 1 round
Sprawls on Swiss Ball
Shoot w/bungee
Frogs
Bear crawls w/bungee
Shrimps
Technical stand up
Duck walks
Crab walks
Workout:
Bench press - 5 sets x 5 reps
Full sit ups - 2 sets x 20 reps
Plank hold - 1 min
Leg raises/scissors - 1 sets x 20 reps
Side crunch - 2 sets x 10 reps
Stretch - Protein shake - Shower
Thursday, February 10, 2011
Wed 2/9/11
"We cannot change anything unless we accept it. Condemnation does not liberate, it oppresses." - Carl Jung
Warm up:
Stationary bike - 3 mins
Workout:
Bench press - 4 sets x 10 reps
Lat pull downs - 4 sets x 10 reps
Lateral raises - 4 sets x 10 reps
Curls - 3 sets x 10 reps
Tri press downs - 3 sets x 10 reps
Shrugs - 4 sets x 10 reps
Stretch - Protein shake - Shower
Warm up:
Stationary bike - 3 mins
Workout:
Bench press - 4 sets x 10 reps
Lat pull downs - 4 sets x 10 reps
Lateral raises - 4 sets x 10 reps
Curls - 3 sets x 10 reps
Tri press downs - 3 sets x 10 reps
Shrugs - 4 sets x 10 reps
Stretch - Protein shake - Shower
Monday, February 7, 2011
Friday, February 4, 2011
"Maybe"
(Sick Puppies)
Maybe I'm a dreamer
Maybe I'm misunderstood
Maybe you're not seeing the side of me you should
Maybe I'm crazy
(Maybe I'm crazy)
Maybe I'm the only one
(Maybe I'm the only one)
Maybe I'm just out of touch
Maybe I've just had enough
Maybe it's time to change
And leave it all behind
I've never been one to walk alone
I've always been scared to try
So why does it feel so wrong
To reach for something more
To wanna live a better life
What am I waiting for?
'Cause nothing stays the same
Maybe it's time to change
Maybe it's hopeless
(Maybe it's hopeless)
Maybe I should just give up
(Maybe I should just give up)
What if I can't trust myself?
What if I just need some help?
Maybe it's time to change
And leave it all behind
I've never been one to walk alone
I've always been scared to try
So why does it feel so wrong
To reach for something more
To wanna live a better life
What am I waiting for?
'Cause nothing stays the same
Maybe it's time to change
Maybe I'm a dreamer
Maybe I'm misunderstood
Maybe you're not seeing the side of me you should
Maybe I'm crazy
(Maybe I'm crazy)
Maybe I'm the only one
(Maybe I'm the only one)
Maybe I'm just out of touch
Maybe I've just had enough
Maybe it's time to change
And leave it all behind
I've never been one to walk alone
I've always been scared to try
So why does it feel so wrong
To reach for something more
To wanna live a better life
What am I waiting for?
'Cause nothing stays the same
Maybe it's time to change
Maybe it's hopeless
(Maybe it's hopeless)
Maybe I should just give up
(Maybe I should just give up)
What if I can't trust myself?
What if I just need some help?
Maybe it's time to change
And leave it all behind
I've never been one to walk alone
I've always been scared to try
So why does it feel so wrong
To reach for something more
To wanna live a better life
What am I waiting for?
'Cause nothing stays the same
Maybe it's time to change
Tuesday, January 25, 2011
Mon 1/24/11
"To accomplish great things, we must not only act but also dream, not only plan but also believe." - Anatole France
Warm up:
Jump rope - 3 mins
Work up:
Bench Press - 5 sets x 5 reps
Full sit up - 2 sets x 20 reps
Plank hold - 1 min
Medicine ball twist slams - 2 sets x 10 reps
Dumbbell twists - 2 sets x 10 reps
Stretch - Protein shake - Shower
Warm up:
Jump rope - 3 mins
Work up:
Bench Press - 5 sets x 5 reps
Full sit up - 2 sets x 20 reps
Plank hold - 1 min
Medicine ball twist slams - 2 sets x 10 reps
Dumbbell twists - 2 sets x 10 reps
Stretch - Protein shake - Shower
Tuesday, January 18, 2011
Mon 1/17/11
"No one can really pull you up very high - you lose your grip on the rope. But on your own two feet you can climb mountains." - Louis Brandeis
Warm up:
Each exercise 30 secs, 1 round
Sprawls on Swiss Ball
Shoot w/bungee
Frogs
Bear crawls w/bungee
Shrimps w/Swiss ball
Technical stand up
Duck walks
Crab walks
Workout:
Hang cleans - 5 sets x 5 reps
Squats - 5 sets x 5 reps
Bench press - 5 sets x 5 reps
BJJ:
Pass the guard drill - 5 mins
Open guard drill - 5 mins
Hold side control/get guard drill - 5 mins
Knee on belly/escape drill - 5 mins
Stretch - Protein shake - Shower
Warm up:
Each exercise 30 secs, 1 round
Sprawls on Swiss Ball
Shoot w/bungee
Frogs
Bear crawls w/bungee
Shrimps w/Swiss ball
Technical stand up
Duck walks
Crab walks
Workout:
Hang cleans - 5 sets x 5 reps
Squats - 5 sets x 5 reps
Bench press - 5 sets x 5 reps
BJJ:
Pass the guard drill - 5 mins
Open guard drill - 5 mins
Hold side control/get guard drill - 5 mins
Knee on belly/escape drill - 5 mins
Stretch - Protein shake - Shower
Thursday, January 13, 2011
Wed 1/12/11
"We should be too big to take offense and too noble to give it." - Abraham Lincoln
Warm up:
Each exercise 30 secs, 1 round
Sprawls on Swiss Ball
Shoot w/bungee to partner lift
Frogs
Bear crawls w/bungee
Shrimps w/Swiss ball
Technical stand up
Duck walks
Crab walks
Workout:
Open & pass guard drill - 5 min
Keep side control (5 sec) drill - 5 min
Escape side control drill - 5 min
Defend pulling guard from standing - 10 min
Roll - 15 mins
Stretch - Protein shake - Shower
Warm up:
Each exercise 30 secs, 1 round
Sprawls on Swiss Ball
Shoot w/bungee to partner lift
Frogs
Bear crawls w/bungee
Shrimps w/Swiss ball
Technical stand up
Duck walks
Crab walks
Workout:
Open & pass guard drill - 5 min
Keep side control (5 sec) drill - 5 min
Escape side control drill - 5 min
Defend pulling guard from standing - 10 min
Roll - 15 mins
Stretch - Protein shake - Shower
Wednesday, January 12, 2011
Mon 1/10/11
"Regret for the things we did can be tempered by time; it is regret for the things we did not do that is inconsolable." - Sydney J. Harris
Warm up:
Each exercise 30 secs, 1 round
Sprawls on Swiss Ball
Shoot on 100lb heavy bag w/bungee
Frogs
Bear crawls
Shrimps
Technical stand up
Duck walks
Crab walks
Workout:
Open guard drill - 5 mins
Pass guard drill - 5 mins
Anaconda choke drill - 5 mins
Darce choke drill - 5 mins
Pull guard and defense drill - 10 mins
Roll - 15 mins
Bench press - 5 sets x 5 reps
Hang cleans - 5 sets x 5 reps
Squats - 5 sets x 5 reps
Stretch - Protein shake - Shower
Warm up:
Each exercise 30 secs, 1 round
Sprawls on Swiss Ball
Shoot on 100lb heavy bag w/bungee
Frogs
Bear crawls
Shrimps
Technical stand up
Duck walks
Crab walks
Workout:
Open guard drill - 5 mins
Pass guard drill - 5 mins
Anaconda choke drill - 5 mins
Darce choke drill - 5 mins
Pull guard and defense drill - 10 mins
Roll - 15 mins
Bench press - 5 sets x 5 reps
Hang cleans - 5 sets x 5 reps
Squats - 5 sets x 5 reps
Stretch - Protein shake - Shower
Sun 1/9/11
"Optimism is essential to achievement and is also the foundation of courage and of true progress." - Nicholas Murray Butler
Warm up:
Jump rope - 3 mins
Workout:
Each exercise 30 secs, 1 min rest between rounds for 3 rounds
Sprawls on Swiss Ball
Shoot on 100lb heavy bag w/bungee
Frogs
Bear crawls
Shrimps
Technical stand up
Duck walks
Crab walks
Stretch - Protein shake - Shower
Warm up:
Jump rope - 3 mins
Workout:
Each exercise 30 secs, 1 min rest between rounds for 3 rounds
Sprawls on Swiss Ball
Shoot on 100lb heavy bag w/bungee
Frogs
Bear crawls
Shrimps
Technical stand up
Duck walks
Crab walks
Stretch - Protein shake - Shower
Sat 1/8/11
"Conditions are never just right. People who delay action until all factors are favorable do nothing." - William Feather
Warm up:
Jump rope - 3 mins
Agility ladder - 3 mins
Workout:
Bench press - 5 sets x 10 reps
Squats - 5 sets x 10 reps
Bent over rows - 5 sets x 5 reps
Full sit ups - 2 sets x 15 reps
Plank hold on Swiss ball - 90 secs
Medicine ball twist slams - 1 set x 10 reps
Dumbbell twists - 2 sets x 10 reps
Stretch - Protein shake - Shower
Warm up:
Jump rope - 3 mins
Agility ladder - 3 mins
Workout:
Bench press - 5 sets x 10 reps
Squats - 5 sets x 10 reps
Bent over rows - 5 sets x 5 reps
Full sit ups - 2 sets x 15 reps
Plank hold on Swiss ball - 90 secs
Medicine ball twist slams - 1 set x 10 reps
Dumbbell twists - 2 sets x 10 reps
Stretch - Protein shake - Shower
Thursday, January 6, 2011
Wed 1/5/11
"No trumpets sound when the important decisions of our life are made. Destiny is made known silently." - Agnes De Mille
Warm up:
Agility Ladder - 3 mins
Workout:
Dead lift - 5 sets x 5 reps
Push press - 5 sets x 5 reps
Smith Machine shrugs - 5 sets x 5 reps
Full set ups - 2 sets x 15 reps
Plank hold/swiss ball - 2 min
Dumbbell twists - 2 sets x 10 reps
Stretch - Protein shake - Shower
Warm up:
Agility Ladder - 3 mins
Workout:
Dead lift - 5 sets x 5 reps
Push press - 5 sets x 5 reps
Smith Machine shrugs - 5 sets x 5 reps
Full set ups - 2 sets x 15 reps
Plank hold/swiss ball - 2 min
Dumbbell twists - 2 sets x 10 reps
Stretch - Protein shake - Shower
Tues 1/4/11
Tuesday, January 4, 2011
Mon 1/3/11
"The most drastic, and usually the most effective, remedy for fear is direct action" - William Burnham
Warm Up:
Each exercise 30 secs:
Sprawls
Shoots
Frogs
Bear crawls
Technical stand ups
Duck walks
Workout:
Bench press - 5 sets x 5 reps
Hang cleans - 5 sets x 5 reps
Squats - 5 sets x 5 reps
Stretch - Protein shake - Shower
Warm Up:
Each exercise 30 secs:
Sprawls
Shoots
Frogs
Bear crawls
Technical stand ups
Duck walks
Workout:
Bench press - 5 sets x 5 reps
Hang cleans - 5 sets x 5 reps
Squats - 5 sets x 5 reps
Stretch - Protein shake - Shower
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