Good weight workout tonight but it was very hard.

Jogging – 5 minutes
Wide grip front pulldown -  60 x 32 (1 minute)
Bench press – 95 x 36 (1 minute)
Lunge – bodyweight x 24 each leg (2 minutes)
Low row – 60 x 36 (1 minute)
DB press – 15 x 33 each (1 minute)
DB curl – 15 x 25 each (1 minute)
DB Tricep Extension – 30 x 33 (1 minute)
Stiff leg DB deadlift – 20 x 20 each (1 minute)
DB shrug – 30 x 40 each (1 minute)
Leg press toe raise – 270 x 32 (1 minute)
DB side bend – 15 x 27 each – (1 minute)
Crunch – 46 (1 minute) – very bad abdominal cramps after this set!
Jogging – 3 minutes

This workout is very taxing.  There were a few sets where my hearing got muffled and I felt a little light headed.  The rest moving for movement to movement is so short that it makes catching my breath very hard.  I am almost certain that this type of workout routine is more than enough to help my loose the 20 pounds of fat in three months that I have for a goal.

Karate workout:

Side leg raises – 2×15
Slow side thrust kicks – 15

Slow motion Heian Shodan.  I held my stance for a three count for each of the 21 moves of the kata.  I could really feel the stretch in legs and hips when holding those stances.

Side leg raises – 2 x 15

Class was good tonight.

We spent the entire working on sparring drills.  It was tough but a good learning experience.  One drill in particular always gives me a problem but tonight, after a lot of slow moves, I was able to do it.  We start with our partner in front of us and they throw a punch, I block with my left hand, then I throw a punch with my right hand and they block with the same hand that they punched with last and then we repeat going back and forth the same way.  It even sounds confusing when I typed it here.

We also did a good amount of free sparring.  It was going pretty well until I went to throw a front leg front snap kick, slipped on a puddle of sweat and landed on my butt.  It’s really a humbling experience to say the least.

I am trying to get into better shape and loose some weight so I started a new workout routine tonight.  It is based on circuit training workout that I found on the internet by Stew Smith at Military.com.

I felt like I was dragged behind a truck after I finished the workout and it was only about 20 minutes long.  I have done different circuit workouts in the past but this one very taxing and tiring on both the mind and body.  It is fairly simple.  You do an exercise for a specified amount of time instead of a number of repetitions.  For example: You would do wide grip pulldowns with a moderate to light weight for as many repetitions as possible for one minute.

Jogging – 5 minutes
Wide grip front pulldown -  50 x 35 (1 minute)
Bench press – 95 x 35 (1 minute)
Lunge – bodyweight x 22 each leg (2 minutes)
Low row – 50 x 34 (1 minute)
DB press – 15 x 32 each (1 minute)
DB curl – 15 x 22 each (1 minute)
DB Tricep Extension – 25 x 37 (1 minute)
Stiff leg DB deadlift – 20 x 19 each (1 minute)
DB shrug – 20 x 42 each (1 minute)
Leg press toe raise – 180 x 33 (1 minute)
DB side bend – 15 x 25 each – (1 minute)
Crunch – 45 (1 minute)
Jogging – 3 minutes

If I ever find this workout easy, I can do one or two more circuits but I think it will be a little time before I do that.