Soon Martial Arts :: News

Wednesday November 19, 2008 AM Workout:  6:50 AM – 8:15 AM
LEFT HIGH KICKS: SETS OF 43 REPETITIONS: 13 sets x 43 reps/set :: 550 Reps
RIGHT HIGH KICKS: SETS OF 43 REPETITIONS: 13 sets x 43 reps/set :: 550 Reps
SQUATS (w/9lbs exercise bar): SETS OF 54 REPETITIONS: 13 sets x 54 reps/set :: 702 Reps
6-COUNTS: SETS OF 12 REPETITIONS: 15 sets x 12 reps/set :: 180 Reps
NOTES:
Do Each Exercise Back-to-Back; Rest 30 seconds between [...]

Tuesday November 18, 2008 AM Workout:  6:55 AM – 8:17 AM

BENT OVER DUMBBELL ROWS: PAIR OF 25 LBS BELLS x SETS OF 22-23 REPETITIONS:
16 sets x 22-23 reps/set :: 365 Reps

DUMBBELL PRESSES: PAIR OF 25 LBS BELLS x SETS OF 22-23 REPETITIONS:
16 sets x 22-23 reps/set :: 365 Reps

DUMBBELL BICEP CURLS: PAIR OF 25 LBS BELLS x SETS OF 18-19 REPETITIONS:
16 sets x 18-19 reps/set :: 290 Reps

SQUATS (w/9lbs exercise bar): SETS OF 63 [...]

SUNDAY NOVEMBER 16, 2008: PM Workout #1: 2:55 PM - 4:30 PM
PUSH-UPS: SETS OF 25 REPETITIONS (Full Range of Motion) :: 30 Sec. rest/set
50 SETS X 25 REPS/SET = 1250 PUSHUPS
SUNDAY NOVEMBER 16, 2008: PM Workout #2: 7:05 PM - 7:49 PM
PUSH-UPS: SETS OF 18 REPETITIONS (Full Range of Motion) :: 30 Sec. rest/set
37 SETS X 18 REPS/SET = 666 PUSHUPS
TOTAL PUSHUPS FOR SUNDAY:  1,916 REPS
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MONDAY [...]

Friday November 14, 2008 Evening Aikido Class @ MBR:  6:30 PM – 8:15 PM
Taught my Aikido Class at Moving Body Resources.  Focused on Shomen-Uchi and overhead strike, Kotegaeshi, Sankyo and Irimi movements. 

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Saturday November 15, 2008 PM Workout:  1:10 PM – 1:56 PM
CLEAN & PRESS: PAIR OF 25 LBS BELLS x SETS OF 16-17 REPETITIONS:
9 sets x 16-17 reps/set :: 150 Reps
DUMBBELL BICEP [...]

THURSDAY NOVEMBER 13, 2008: PM Workout: 8:35 PM – 9:55 PM
PUSH-UPS: SETS OF 21 REPETITIONS (Full Range of Motion/NO CHEATING!) :: 30 Sec. rest/set
45 SETS X 21 REPS/SET = 945 PUSHUPS
TOTAL PUSHUPS FOR THURSDAY:  1,680 REPS

FRIDAY NOVEMBER 14, 2008: AM Workout: 7:43 AM – 8:26 AM
SQUATS: SETS OF 105 REPETITIONS: 7 SETS X 105 REPS = 735 SQUATS
SQUATS: SETS OF 55 REPETITIONS: 10 SETS [...]

I’m combining the PM / AM WODs now (previous evening and today’s morning workouts) just so I don’t have to do 2 posts.
Wednesday November 12, 2008 PM Workout:  8:25 PM – 9:25 PM
57 Minute RUN: Ran from 49th Street/43rd Avenue in Queens, to 81st Street/Northern Blvd., to the Sunnyside Railyards/33 Street in LIC and back up [...]

Wednesday November 12, 2008 AM Workout:  7:56 AM – 8:29 AM
TRY THIS for a Serious Burn… Full repetitions, each rep done as quickly as possible. 
Squat down until your thighs are parallel to the floor, up to standing position (knees slightly bent)…
On Every 10th Rep, Hold at the Squatting position for 5 counts, then continue.
SQUATS :: SETS [...]

Tuesday November 11, 2008 PM Workout:  8:25 PM – 9:36 PM
This was a continuation of the morning workout. Gee was I tired, or what? Yes I was, but I still exercised!
BENT OVER DUMBBELL ROWS: PAIR OF 25 LBS BELLS x SETS OF 30-32 REPETITIONS:
13 sets x 30-32 reps/set :: 415 Reps
DUMBBELL PRESSES: PAIR OF 25 LBS BELLS x SETS OF 30-32 REPETITIONS:
13 sets x 30-32 reps/set [...]

Tuesday November 11, 2008 AM Workout:  7:43 AM – 8:23 AM
Slept late (2:30 AM) and got up early, made a 32oz pot of black tea (no milk/sweetener) for hydration:
BENT OVER DUMBBELL ROWS: PAIR OF 25 LBS BELLS x SETS OF 20-21 REPETITIONS:
16 sets x 20-21 reps/set :: 330 Reps
DUMBBELL PRESSES: PAIR OF 25 LBS BELLS x SETS OF 20-21 REPETITIONS:
16 sets x 20-21 reps/set :: 330 Reps
DUMBBELL [...]

Monday November 10, 2008 PM Workout:  8:00 PM – 9:06 PM
SQUATS :: SETS OF 54 REPETITIONS (with a 9lbs exercise bar)
16 sets x 54 reps/set  Total: 875 repetitions

4-COUNTS :: SETS OF 15-16 REPETITIONS
17 Sets x 15-16 Repetitions per set : Rest: 30 seconds between sets
Total: 255 repetitions 
NOTES:
Know your goals: Is your goal to build muscle, or to burn fat, or to just maintain a [...]