General Training Log - No Target Competition at This Time
Tuesday, September 7, 2010
Light Upper Body Weight Training - 1:00 p.m. - 1:30 p.m.
  • Bench Press (135 lbs X 10, 175 lbs X 10, 185 lbs X 6, 185 lbs X 5)
  • Dual Lat Pull Machine (70 lbx X 10, 80 lbs X 10 X 2 sets)
  • One-arm Cable Pulls (60 lbs X 10)
  • Dumbell Curls (25 lbs X 10, 35 lbs X 10 X 2 sets)
  • Tricep Pressdowns (3 sets - can't remember specific weight)

Wednesday, September 8, 2010
Light Lower Body Weight Training - 1:00 p.m. - 1:30 p.m.
  • Horizontal Leg Press (90 lbs X 10, 110 lbs X 10, 130 lbs X 10)
  • Leg Curls on Roc-It Machine (80 lbs X 10, 90 lbs X 10 X 2 sets)
  • Calve Raises (180 lbs X 10, 220 lbs X 10 X 2 sets - bounced for 20 short reps at top of movement at the end of each set)
  • Leg Extensions (130 lbs X 10 X 3 sets)
  • Ran a slow mile on the treadmill (about 9:30 pace)
Kids Judo Class - 6:15 p.m. - 7:15 p.m.
  • Warmup - Jogging with agility drills, rotational exercises, stretches, push-ups (30), situps (30), ukemi
Adult Judo Class - 7:15 p.m. - 8:45 p.m.
  • Worked with new beginner. Taught her O-soto-gari, Ippon-Seoinage, and O-uchi-gari
  • Demonstrated Harai-goshi for the class. Had everyone work on that
  • Standing randori (20 minutes, 3 different partners ending with Jim Heaton, light to medium intensity)
Thoughts/Issues
  • Breathing was not as good as normal. Probably due to no sleep the night before as a result of the upper back pain I have been experiencing.
  • Upper back/neck did not give me any trouble during randori. Right pinky and ring fingers are still numb. Took pain medication immediately after leaving class.

Monday, September 13, 2010
Light Upper Body Weight Training - 1:00 p.m. - 1:30 p.m.
  • Bench Press (150 lbs X 5, 160 lbs X 5, 170 lbs X 5, 160 lbs X 5, 180 lbs X 5)
  • Dual Lat Pull Machine (70 lbx X 5, 80 lbs X 5, 90 lbs X 5, 80 lbs X 5, 100 lbs X 5)
  • One-arm Cable Pulls (60 lbs X 10)
  • Dumbell Front Shoulder Raise (25 lbs X 10)
  • Dumbell Lateral Shoulder Raise (25 lbs X 10)
  • Dumbell Curls (35 lbs X 10, 37.5 lbs X 10, 40 lbs X 10)
  • Tricep Pressdowns (80 lbs (each arm) X 10, 90 lbs (each arm) X 10 X 2 sets)
Adult Judo Class - 7:15 p.m. - 8:45 p.m.
  • Warmup - Jogging with agility drills, rotational exercises, stretches, push-ups (30), situps (30), ukemi
  • Demonstrated Sasae-Tsurikomi-Ashi to O-soto-gari and O-soto-gari to Sasae-tsurikomi-ashi combinations for the class. Showed Sumi-gaeshi off the near sleeve grip.
  • Standing randori (10 minutes, 2 different partners, light intensity)
Thoughts/Issues
  • Breathing was good.
  • Upper back/neck did not give me any trouble during randori. Right pinky and ring fingers are still numb. Have NOT taken any pain medication for 4 days now. So far, so good.

Tuesday, September 14, 2010
Light Lower Body Weight Training - 2:00 p.m. - 2:40 p.m.
  • Horizontal Leg Press (90 lbs X 10, 140 lbs X 5, 180 lbs X 5, 230 lbs X 5, 280 lbs X 5, 300 lbs X 5)
  • Dumbell Lunges (25 lbs in each hand X 10 X 2 sets)
  • Leg Curls on Roc-It Machine (80 lbs X 10, 90 lbs X 10, 100 lbs X 10)
  • Calve Raises (180 lbs X 10, 200 lbs X 20, 220 lbs X 10 - bounced for 20 short reps at top of movement at the end of each set)
  • Leg Extensions on Roc-It Machine (80 lbs X 10, 90 lbs X 10, 100 lbs X 10)
  • Single Leg Glute Machine (50 lbs X 10, 90 lbs X 10)

Wednesday, September 15, 2010
Light Upper Body Weight Training - 1:30 p.m. - 2:10 p.m.
  • Bench Press (160 lbs X 5, 170 lbs X 5, 180 lbs X 5, 170 lbs X 5, 190 lbs X 5)
  • Dual Lat Pull Machine - each arm (75 lbx X 15, 85 lbs X 5, 95 lbs X 5, 85 lbs X 5, 105 lbs X 5)
  • Hammer Strength Shoulder Press Machine - each arm (50 lbs X 10, 70 lbs X 10, 80 lbs X 10)
  • One-arm Cable Pulls (60 lbs X 10)
  • Dumbell Curls (30 lbs X 10, 37.5 lbs X 10, 40 lbs X 10)
  • Concentration Curls (27.5 lbs X 10)
  • Tricep Pressdowns (140 lbs X 10, 150 lbs X 10 X 2 sets)
Thoughts/Issues
  • Felt a little stronger today.
  • Almost did not feel my upper back/neck issue at all during the workout today. Fingers still numb as before.
  • First time I have done shoulder presses since my upper back/neck issue started after pulling something doing a shoulder press before.

Monday, October 4, 2010
Adult Judo Class - 7:15 p.m. - 8:45 p.m.
  • Warmup - Jogging with agility drills, rotational exercises, stretches, get-ups followed immediately by push-ups (30), situps (30), ukemi
  • Light uchikomi
  • Demonstrated Off-the-grip O-uchi-gari.
  • Demonstrated Off-the-grip O-uchi-gari to Harai-goshi
  • Standing randori (20 minutes, 3 different partners, light intensity)

Tuesday, October 5, 2010
Light Upper Body Weight Training - 1:30 p.m. - 2:10 p.m.
  • Bench Press (160 lbs X 5, 170 lbs X 5, 180 lbs X 5, 170 lbs X 5, 190 lbs X 5)
  • Dual Lat Pull Machine - each arm (75 lbx X 15, 85 lbs X 5, 95 lbs X 5, 85 lbs X 5, 105 lbs X 5)
  • Hammer Strength Shoulder Press Machine - each arm (70 lbs X 10, 80 lbs X 10, 90 lbs X 10)
  • One-arm Cable Pulls (60 lbs X 10 X 3 sets)
  • Dumbell Curls (30 lbs X 10, 35 lbs X 10, 42.5 lbs X 10)
  • Concentration Curls (30 lbs X 10)
  • Tricep Pressdowns (140 lbs X 10, 150 lbs X 10 X 2 sets)

Wednesday, October 6, 2010
Adult Judo Class - 7:15 p.m. - 8:45 p.m.
  • Light uchikomi
  • Demonstrated Off-the-grip O-uchi-gari.
  • Demonstrated Off-the-grip O-uchi-gari to Harai-goshi
  • Mat randori (10 minutes, light intensity)
  • Standing randori (10 minutes with Jim Heaton, medium intensity)

Thursday, October 7, 2010
Light Lower Body Weight Training - 3:00 p.m. - 3:30 p.m.
  • Horizontal Leg Press (90 lbs X 10, 140 lbs X 5, 180 lbs X 5, 230 lbs X 5, 280 lbs X 5, 300 lbs X 5)
  • Dumbell Lunges (25 lbs in each hand X 10 X 2 sets)
  • Leg Curls on Roc-It Machine (80 lbs X 10, 90 lbs X 10, 100 lbs X 10)
  • Calve Raises (180 lbs X 10, 200 lbs X 20, 220 lbs X 10 - bounced for 20 short reps at top of movement at the end of each set)
  • Leg Extensions on Roc-It Machine (80 lbs X 10, 90 lbs X 10, 100 lbs X 10)
  • Single Leg Glute Machine (90 lbs X 10, 100 lbs X 10)
  • Single Leg Assisted Bodyweight Squat (5 reps with each leg)

Friday, October 8, 2010
Cardio Strength Training - 3:00 p.m. - 3:30 p.m.
Performed 2 circuits of the following without any rest between exercises.
  • Squat Jumps - Bodyweight (25 reps, 20 reps)
  • Plyometric Push-ups Alternating Hands on Medicine Ball By Springing Up From Floor and Switching Hands in Air (15 reps, 15 reps)
  • Step-Ups on High Bench (25 lbs dumbells in each hand, 16 reps, 16 reps)
  • Cable Pulls (65 lbs each side, 12 reps, 12 reps)
  • Cable Pushes as in Tai-Otoshi (65 lbs each side, 12 reps, 12 reps)
  • One Arm Dumbell Snatch from Floor (40 lbs, 12 reps, 12 reps)
Thoughts/Issues
  • After the first circuit, my chest was burning. I didn't expect these circuits to take such a toll on me. I am not sure if I was tired from not enough sleep, if I am catching a cold, or if I am just out of shape.

Monday, October 11, 2010
Upper Body Weight Training - 12:30 p.m. - 1:20 p.m.
  • Bench Press (170 lbs X 5, 180 lbs X 5, 190 lbs X 5, 180 lbs X 5, 200 lbs X 5)
  • Dual Lat Pull Machine - each arm (90 lbx X 15, 95 lbs X 5, 105 lbs X 5, 95 lbs X 5, 115 lbs X 5)
  • Decline Bench Press (135 lbs X 10, 155 lbs X 10 - no more sets as my left shoulder felt twinged)
  • Hammer Strength Shoulder Press Machine - each arm (70 lbs X 10, 85 lbs X 10, 95 lbs X 10)
  • Front Shoulder Dumbell Raise (20 lbs X 10) followed immediately by Lateral Shoulder Dumbell Raise (20 lbs X 10)
  • One-arm Cable Pulls (65 lbs X 10, 75 lbs X 10 X 2 sets)
  • Dumbell Curls (30 lbs X 10, 35 lbs X 10, 40 lbs X 10)
  • Incline Bench Dumbell Curls (30 lbs X 10)
  • Tricep Pressdowns (140 lbs X 10, 150 lbs X 10 X 2 sets)
Thoughts/Issues
  • Felt a little stronger today.
  • My bench press has fallen off by about 15 pounds it seems from when my neck/back issue flared up. Intent on regaining that strength.
Adult Judo Class - 7:15 p.m. - 8:45 p.m.
  • Warmup - Jogging with agility drills, rotational exercises, stretches, squat jumps (25) followed immediately by clapping push-ups (15) followed immediately by situps (30), ukemi
  • Light uchikomi - O-soto-gari, O-uchi-gari
  • Demonstrated O-uchi-gari to Uchi-mata.
  • Demonstrated Turn-over with Uke on stomach (grab far leg, roll diagonal, capture uke's near arm, go to choke, armbar, or tate-shiho-gatame.
  • Standing randori (10 minutes with 2 partners, very light intensity)
Thoughts/Issues
  • Did not feel motivated today. I MUST snap out of this if I want to compete again. I can not afford to waste practices.

Tuesday, October 12, 2010
Lower Body Weight Training - 2:30 p.m. - 3:10 p.m.
  • Horizontal Leg Press (140 lbs X 5, 190 lbs X 5, 240 lbs X 5, 290 lbs X 5, 310 lbs X 5)
  • Forward Facing Leg Sled (90 lbs X 5, 180 lbs X 5 X 2 sets)
  • Leg Curls on Roc-It Machine (80 lbs X 10, 90 lbs X 10, 110 lbs X 10)
  • Calve Raises (180 lbs X 10, 200 lbs X 20, 220 lbs X 10 - bounced for 20 short reps at top of movement at the end of each set)
  • Leg Extensions on Roc-It Machine (80 lbs X 10, 90 lbs X 10, 110 lbs X 10)
  • Single Leg Glute Machine (90 lbs X 10, 100 lbs X 10, 110 lbs X 10)
  • Single Leg Assisted Bodyweight Squat (7 reps with each leg)
  • Stretched my legs for about 10 minutes
Thoughts/Issues
  • Did not get very much sleep at all last night. So, it was good that I pushed myself to actually workout.
  • My left inner thigh (on the resurfaced hip side) felt a little painful today when doing leg exercises.

Wednesday, October 13, 2010
Adult Judo Class - 7:15 p.m. - 8:45 p.m.
  • Warmup - Jogging with agility drills, rotational exercises, stretches, pushups (40), situps (30), ukemi
  • Uchikomi - O-soto-gari (30), Kenka-yotsu O-soto-gari against resistance (30), Off-the-lapel Ippon-Seoinage (30)
  • 3 Rounds of constantly attacking while moving but without throwing for 1 minute
  • Mat randori (5 minutes, light to medium intensity).
  • Standing randori (10 minutes with 2 partners, light intensity)
Thoughts/Issues
  • Felt winded today after the attacking drill, mat randori, and standing randori. Need to evaulate whether I am holding my breath at times or not.

Monday, October 11, 2010
Upper Body Weight Training - 2:30 p.m. - 3:15 p.m.
  • Bench Press (165 lbs X 5, 175 lbs X 5, 185 lbs X 5, 175 lbs X 5, 195 lbs X 6)
  • Dual Lat Pull Machine - each arm (80 lbx X 5, 90 lbs X 5, 100 lbs X 5, 90 lbs X 5, 110 lbs X 5)
  • Hammer Strength Shoulder Press Machine - each arm (70 lbs X 10, 85 lbs X 10, 100 lbs X 10)
  • Front Shoulder Dumbell Raise (20 lbs X 10) followed immediately by Lateral Shoulder Dumbell Raise (20 lbs X 10)
  • One-arm Cable Pulls (75 lbs X 10 X 3 sets)
  • Dumbell Curls (32.5 lbs X 10, 37.5 lbs X 10, 42.5 lbs X 10)
  • Concentration Curls (32.5 lbs X 10)
  • Tricep Press Machine (simulated dip) (150 lbs X 10, 170 lbs X 10, 190 lbs X 10)
Thoughts/Issues
  • Felt strong today on most exercises.
  • My neck/back issue has crept back up somewhat. It's not horrible, but I can feel it at this point.
  • Today was the day to drop back down in weight on strength lifts. Dropped back to starting with 85% of projected 5 rep maximum.

Friday, October 15, 2010
Cardio Strength Training - 3:00 p.m. - 3:30 p.m.
Performed 2 circuits of the following without any rest between exercises.
  • Squat Jumps - Bodyweight (25 reps, 25 reps)
  • Plyometric Push-ups Alternating Hands on Medicine Ball By Springing Up From Floor and Switching Hands in Air (15 reps, 15 reps)
  • Step-Ups on High Bench (25 lbs dumbells in each hand, 20 reps, 16 reps)
  • Cable Pulls (65 lbs each side, 12 reps, 12 reps)
  • Cable Pushes as in Tai-Otoshi (65 lbs each side, 12 reps, 12 reps)
  • One Arm Dumbell Snatch from Floor (40 lbs, 12 reps, 12 reps)
Thoughts/Issues
  • The first time through the circuit was not as difficult as the last time I did it. I was still breathing heavily, but not quite as much as the last time I did it.
  • I gave a decent effort although not an all out effort. With very little sleep over the past two days, I think it was a good effort. I have to become more mentally tough though to make sure I don't slack off when feeling tired.
  • The last circuit took 4 1/2 minutes to complete. So, this is a good simulation of a judo match. Once the circuit becomes a little easier, then I need to add another exercise or two to make it last greater than 5 minutes.
  • Neck issue has flared up again. It is a little worse today than yesterday. Took 2 Aleve pills this morning to try to combat any inflammation.