Training Log for 2009 National Championships

Thursday, January 1, 2009 (5:00 p.m.)

Uchikomi (with innertube)

Sleeve Pulls (50 reps, 25 each side)

O-Soto-Gari (50 reps, 25 each side)

Tai-Otoshi (50 reps, 25 each side)

Sasae-Tsurikomi-Ashi (50 reps, 25 each side)

O-Uchi-Gari (50 reps, 25 each side)

Harai-Goshi (50 reps, 25 each side)

Morote-Seoinage (50 reps, 25 each side)

Total of 300 reps of uchikomi

Friday, January 2, 2009 (5:15 p.m.)

Uchikomi (with innertube)

Sleeve Pulls (50 reps, 25 each side)

O-Soto-Gari (50 reps, 25 each side)

Tai-Otoshi (50 reps, 25 each side)

Sasae-Tsurikomi-Ashi (50 reps, 25 each side)

O-Uchi-Gari (50 reps, 25 each side)

Harai-Goshi (50 reps, 25 each side)

Morote-Seoinage (50 reps, 25 each side)

Opposing-grip O-Soto-Gari (50 reps, 25 each side)

Total of 350 reps of uchikomi

Saturday, January 3, 2009 (11:15 p.m.)

Calisthentics

Jumping Jacks (20 reps X 5 sets = 100 reps)

Bodyweight Squats (20 reps X 5 sets = 100 reps)

Pushups (20 reps X 5 sets = 100 reps)

Situps (20 reps X 5 sets = 100 reps)

Stair Stepper (5 minutes)

One Arm Dumbbell Snatch from Floor (5 reps X 2 sets per each arm)

Sunday, January 4, 2009 (8:15 p.m.)

Running

Ran 1 mile up and down hills around house rested for 200 feet at .7 of a mile

Monday, January 5, 2009 (7:30 p.m. - 9:00 p.m.)

Adult Judo Class

Grip Fighting (6 minutes)

Uchikomi

O-Soto-Gari (40 reps)

Off-the-grip TaiOtoshi (30 reps)

O-Uchi-Gari (30 reps)

Randori Moderate Intensity

Standing (15 minutes)

Ground (15 minutes)

Tuesday, January 6, 2009 (2:30 p.m. - 3:00 p.m.)

Weight Training Circuit

2 times through the following circuit performing each exercise for 1 minute with little/no rest in-between, couple minutes rest between circuits

Hammer Curls

One Arm Dumbbell Snatch from Floor

Dumbbell Bench Step Ups

Pulley Machine Pulls Facing the Machine (like Judo sleeve pull)

Pulley Machine Pushes Facing Away from the Machine (in a Tai-Otoshi stance)

Tricep Pressdowns

Hop On One Leg with Dumbbells (increase calve explosiveness for pushing off in Judo)

Wednesday, January 7, 2009 (7:30 p.m. - 9:00 p.m.)

Adult Judo Class

Uchikomi (Light)

O-Soto-Gari (30 reps)

Harai-Goshi (50 reps)

O-Uchi-Gari (30 reps)

Opposing-Grip O-Soto-Gari (30 reps)

Double-Motion Tai-Otoshi (30 reps)

Off-the-grip O-Uchi-Gari (30 reps)

Ko-Uchi-Gari (15 reps)

Randori Moderate Intensity

Standing (25 minutes)

Techniques Working Well

Opposing-Grip O-Soto-Gari

Wrong-sided O-Uchi-Gari

Foot Sweep (Okuri-Ashi-Harai)

Sasae-Tsurikomi-Ashi

Near side Leg Pick (Kuchiki-Daioshi)

Te-Guruma

Techniques Needing Attention

Harai-Goshi

Double-Motion Tai-Otoshi

Drop Seoinage

Tomoe-Nage

Thursday, January 8, 2009 (12:30 p.m. - 1:00 p.m.)

Weight Training Circuit

2 times through the following circuit performing each exercise for 1 minute with little/no rest in-between, couple minutes rest between circuits

Hammer Curls

One Arm Dumbbell Snatch from Floor

Dumbbell Bench Step Ups

Pulley Machine Pulls Facing the Machine (like Judo sleeve pull)

Pulley Machine Pushes Facing Away from the Machine (in a Tai-Otoshi stance)

Tricep Pressdowns

Hop On One Leg with Dumbbells (increase calve explosiveness for pushing off in Judo)

Dumbbell Lunges (added this to the previous circuit exercises on Tuesday)

Dumbbell Forearm Curls (just one set of 10 each arm at the end of all circuit training)

Friday, January 9, 2009 (1:45 p.m. - 2:15 p.m.)

Running

Ran 2 miles on treadmill in a time of 17:59

Notes/Thoughts

Stretched afterwards for 5 minutes

• Breathing good throughout. Indicates aerobic endurance is OK.

Went into sauna and stretched an additional 5 minutes.

• Wanted to quit early at .25 mile point. Played mind game with myself by counting just the mile increments instead of thinking about the distance I had to go. So, I counted 1, 2, 3 and so on up to eight mile increments. At .5 miles to go, I counted down by tenths (i.e. 5, 4, 3, 2, 1). This way, I got through it.

• Running time is not good at this point, but I was happy to have made it through it.

• Resurfaced hip started hurting at 1.5 miles as usual. Was able to continue through it.

• Generally felt tired throughout run. Need to pay attention to my nutrition as I may not be getting enough food to support the exercises I am doing. Also, may need to get more sleep. Have to monitor my resting heart rate in the morning to ensure I am not overtraining.

• Might need to incorporate daily stretching into routine for general flexibility and injury prevention.

Saturday, January 10, 2009 (9:15 p..m. - 10:15 p.m.)

Weight Training (Superset Fashion) in Atlanta at housing complex gym with Universal Machine

Bench Press (3 sets X 10 reps)

Leg Extensions (3 sets X 10 reps)

Shoulder Press (3 sets X 10 reps)

Leg Press Machine (3 sets X 10 reps)

Pulldowns to Chest (3 sets X 10 reps)

Tricep Pressdowns (3 sets X 10 reps)

Bicep Curls (3 sets X 10 reps)

Forearm Curls (1 set X 15 reps)

Sunday, January 11, 2009 (12:15 p.m. - 12:30 p.m.)

Running (at housing complex gym in Atlanta) Active Recovery

Ran 1 mile on treadmill in 6:27 (dont believe the time or the distance one, but it was just an active recovery run)

Monday, January 12, 2009 (7:30 p.m. - 9:00 p.m.)

Adult Judo Class

Warm-Up

Light running, 30 jumping jacks, upper body stretching, 30 pushups, lower body stretching, 30 situps

Uchikomi (Light to Moderate)

O-Soto-Gari (20 reps)

O-Uchi-Gari (20 reps Uke with stiff front leg worked on reaping power)

Opposing-Grips O-Soto-Gari (20 reps, strong resistance from Uke, worked on reaping and driving power)

Opposing-Grips O-Uchi-Gari driving over opposite leg (20 reps, strong resistance from Uke, worked on reaping and driving power)

Colorado Drill

Harai-Goshi (25 reps, pick Uke up every 5 reps)

Pushups (20 reps)

Take deep breath, hold it, run around perimeter of dojo, and let breath out at the end

O-Soto-Gari (25 reps)

Situps (20 reps)

Take deep breath, hold it, run around perimeter of dojo, and let breath out at the end

O-Uchi-Gari (25 reps)

Pushups (20 reps)

Take deep breath, hold it, run around perimeter of dojo, and let breath out at the end

O-Soto-Gari (25 reps)

Situps (20 reps)

Take deep breath, hold it, run around perimeter of dojo, and let breath out at the end

Rest approximately 5 minutes

Off-the-grip Tai-Otoshi (25 reps)

Pushups (20 reps)

Take deep breath, hold it, run around perimeter of dojo, and let breath out at the end

O-Soto-Gari (25 reps)

Situps (20 reps)

Take deep breath, hold it, run around perimeter of dojo, and let breath out at the end

Ippon-Seoinage (25 reps)

Pushups (20 reps)

Take deep breath, hold it, run around perimeter of dojo, and let breath out at the end

Off-the-lapel-grip O-Soto-Gari (25 reps)

Situps (20 reps)

Take deep breath, hold it, run around perimeter of dojo, and let breath out at the end

Randori (Light)

Standing (8 minutes)

Mat (7 minutes)

Tuesday, January 13, 2009 (2:20 p.m. - 3:10 p.m.)

Running

Ran 1 mile on treadmill in a time of 9:00

Notes/Thoughts

Goal was to run 2 miles in less than 17:59. Resurfaced hip started hurting quite a bit at the

.8 mile mark. Listened to my body and stopped at 1 mile. My breathing was really good and

the run was easy up to the point my hip started hurting.

Weight Training

Alternated between the following paired exercises for the indicate number of sets. Performed exercises continuously with no rest.

1

Bench Press (170lbs X 10 reps, 240lbs X 10 reps, 300lbs X 10 reps) on Universal Machine

2

Single Leg Extension (50lbs X 10 reps X 3 sets) Left leg felt weak, easy for right leg

1

Shoulder Press (80lbs X 10 reps, 100lbs X 10 reps, 130lbs X 10 reps) too easy overall

2

Leg Press (200lbs X 10 reps, 270lbs X 10 reps, 320lbs X 10 reps)

1

Low Pulley Pulls (like judo sleeve pull) (50lbs X 10 reps, 60lbs X 10 reps, 60lbs X 10 reps)

2

Calve Press (200lbs X 10 reps, 270lbs X 10 reps, 320lbs X 10 reps) bounced for 20 reps at the top following each set.

1

Tricep Pressdowns (110lbs X 10 reps, 140lbs X 10 reps, 150lbs X 10 reps)

2

Dumbbell Curls (35lbs X 10 reps, 40lbs X 10 reps, 40lbs X 10 reps)

Wednesday, January 14, 2009 (7:30 p.m. - 9:00 p.m.)

Adult Judo Class

Warm-Up

Light running, 30 jumping jacks, upper body stretching, 30 pushups, lower body stretching, 30 situps

Uchikomi (back and forth quickly between two ukes)

Ippon-Seoinage Off Lapel (20 reps)

Tai-Otoshi Off-the-grip (20 reps)

Harai-Goshi (20 reps)

O-Uchi-Gari Off-the-lapel-grip (20 reps)

O-Soto-Gari Off-the-lapel-grip (20 reps)

Uchikomi (with inner tube without any rest)

Morote-Seoinage (50 reps, 25 each side)

Kenka-Yotsu O-Soto-Gari (50 reps, 25 each side)

Tai-Otoshi (50 reps, 25 each side)

Keiko Randori (Tori freely attacks rapidly)

1 minute as Tori, 1 minute as Uke, rest 2 minutes, 1 minute as Tori, 1 minute as Uke, 1 minute as Tori, 1 minutes as Uke, rest 2 minutes

Standing Randori (moderate intensity)

15 minutes between two different partners

Thursday, January 15, 2009 (2:30 p.m. - 3:00 p.m.)

Running

Stretched in sauna for a few minutes.

Ran 2 miles on treadmill in a time of 17:38

Notes/Thoughts

Stretched afterwards for 5 minutes

• Breathing good throughout. Indicates aerobic endurance is OK.

Went into sauna and stretched an additional 5 minutes.

• Ran in a time 21 seconds less than previous 2 mile run time.

• Resurfaced hip started hurting at 1.2 mile mark.  Continued through it.  Hip still aches after almost an hour.  No real pain when walking.  Just dull pain when sitting at desk.

Friday, January 16, 2009 (3:15 p..m. – 4:05 p.m.)

Weight Training (Rotated exercises continuously so that exercise was without rest)

Hammer Curls (35lbs X 10 reps, 40lbs X 10 reps, 35lbs X 10 reps, 35 lbs X 10 reps)

Bench Press (170lbs X 10 reps, 270lbs X 10 reps, 300lbs X 10 reps, 300lbs X 10 reps)

Leg Press Machine (220lbs X 10 reps, 270lbs X 10 reps, 320lbs X 10 reps, 350lbs X 10 reps)

Shoulder Press (100lbs X 10 reps, 130lbs X 10 reps, 150lbs X 10 reps, 170lbs X 10 reps)

Calve Press (220lbs X 10 reps, 270lbs X 10 reps, 320lbs X 10 reps, 320lbs X 10 reps)

Leg Extensions (Single Leg) (50lbs X 10 reps X 3 sets)

Leg Curls (90lbs X 10 reps, 130lbs X 10 reps, 150lbs X 10 reps)

Lat Pulldowns (120lbs X 10 reps, 140lbs X 10 reps, 150 lbs X 10 reps, 150lbs X 10 reps)

Tricep Pressdowns (120lbs X 10 reps, 140lbs X 10 reps, 150lbs X 10 reps, 150lbs X 10 reps)

Forearm Curls on Lat Pulldown (90lbs X 10 reps, 130lbs X 10 reps)

Saturday, January 17, 2009 (5:10 p..m. – 5:50 p.m.)

Uchikomi (with innertube, non-stop)

Sleeve Pulls (50 reps, 25 each side)

O-Soto-Gari (50 reps, 25 each side)

Tai-Otoshi (50 reps, 25 each side)

O-Uchi-Gari (50 reps, 25 each side)

Harai-Goshi (50 reps, 25 each side)

Sasae-Tsurikomi-Ashi (50 reps, 25 each side)

Opposing-grip O-Soto-Gari (50 reps, 25 each side)

Ippon-Seoinage (50 reps, 25 each side)

Off-the-lapel O-Soto-Gari (50 reps, 25 each side)

Total of 400 reps of uchikomi

Sprinting (immediately following Uchikomi)

5 Sprints up a 40 yard steep hill at my house, rested only when walking back down and then immediately ran up again.

Sunday, January 18, 2009 (5:00 p..m. – 5:50 p.m.)

Uchikomi (with innertube, non-stop)

Sleeve Pulls (50 reps, 25 each side)

O-Soto-Gari (50 reps, 25 each side)

Tai-Otoshi (50 reps, 25 each side)

Harai-Goshi (50 reps, 25 each side)

O-Uchi-Gari (50 reps, 25 each side)

Opposing-grip O-Soto-Gari (50 reps, 25 each side)

Ippon-Seoinage (50 reps, 25 each side)

Off-the-lapel O-Soto-Gari (50 reps, 25 each side)

Sasae-Tsurikomi-Ashi (50 reps, 25 each side)

Cross-grip Seoi-Otoshi (50 reps, 25 each side)

Total of 450 reps of uchikomi

Sprinting (immediately following Uchikomi)

10 Sprints up a 40 yard steep hill at my house, rested only when walking back down and then immediately ran up again.

Monday, January 19, 2009 (7:30 p..m. – 9:00 p.m.)

Adult Judo Class (no students showed up for class, maybe due to MLK day)

Uchikomi (with innertube, non-stop)

Sleeve Pulls (50 reps, 25 each side)

O-Soto-Gari (50 reps, 25 each side)

Tai-Otoshi (50 reps, 25 each side)

Ippon-Seoinage (50 reps, 25 each side)

Harai-Goshi (50 reps, 25 each side)

O-Uchi-Gari (50 reps, 25 each side)

Opposing-grip O-Soto-Gari (50 reps, 25 each side)

Sasae-Tsurikomi-Ashi (50 reps, 25 each side)

Split-legged off-the-lapel near side Seoi-Otoshi (50 reps, 25 each side)

Off-the-lapel O-Soto-Gari (50 reps, 25 each side)

Total of 450 reps of uchikomi

Calisthentics

25 jumps over bag on floor

25 pushups

25 jumps over bag on floor

25 pushups

Light stretching

Tuesday, January 20, 2009 (12:30 p..m. – 1:10 p.m.)

Weight Training Circuit

2 times through the following circuit performing each exercise for 1 minute with little/no rest in-between, couple minutes rest between circuits

Hammer Curls

Leg Press

Bench Press

Leg Extensions

Shoulder Press

Pulley Machine Pulls Facing the Machine (like Judo sleeve pull)

Pulley Machine Pushes Facing Away from the Machine (in a Tai-Otoshi stance)

Leg Curls

Lat Pulldowns

Bench Stepups with Dumbbell

Wednesday, January 21, 2009 (7:30 p..m. – 9:00 p.m.)

Adult Judo Class

Notes

Warm-Up

Felt slight pain in resurfaced hip while running around the

Light running, jumping jacks, upper body stretching, uke pulls across the mat

dojo.

Uchikomi (back and forth quickly between two ukes)

O-Soto-Gari (20 reps)

Tai-Otoshi (20 reps)

Hane-Goshi (20 reps)

Nagekomi (throwing practice)

O-Soto-Gari (10 reps)

Tai-Otoshi (10 reps)

Offensive Te-Guruma (10 reps)

Standing Randori

30 minutes between two ukes

Thursday, January 22, 2009 (12:05 p..m. – 12:50 p.m.)

Weight Training (Rotated exercises continuously so that exercise was without rest)

Notes:

Bench Press (170lbs X 10 reps, 270lbs X 10 reps, 300lbs X 10 reps, 300lbs X 10 reps)

Resurfaced hip hurt rather significantly

Leg Press Machine (220lbs X 10 reps, 270lbs X 10 reps, 320lbs X 10 reps, 320lbs X 10 reps)

on Leg Press.  Hurts right at the top

Calve Press (220lbs X 10 reps, 270lbs X 10 reps, 320lbs X 10 reps, 320lbs X 10 reps)

of my leg where it meets my pelvis.

Shoulder Press (100lbs X 10 reps, 130lbs X 10 reps, 150lbs X 10 reps, 170lbs X 7 reps)

Lat Pulldowns (120lbs X 10 reps, 140lbs X 10 reps, 150 lbs X 10 reps, 150lbs X 10 reps)

Leg Extensions (Single Leg) (50lbs X 10 reps X 4 sets)

Leg Curls (120lbs X 10 reps, 140lbs X 10 reps, 160lbs X 10 reps, 160lbs X 10 reps)

Bicep Curls (110lbs X 10 reps, 130lbs X 10 reps) on Universal machine

Friday, January 23, 2009 (12:30 p..m. – 1:00 p.m.)

Eliptical Glider

Notes:

20 minutes on elliptical glider followed by 5 minutes of stretching

Recovery day.  Letting whole body and resurfaced hip rest.

Saturday, January 24, 2009 (9:30 p..m. – 11:00 p.m.)

Wii Fit

Demonstrated all the games for mother-in-law.  More vigorous exercises were Hula Hoop, Running in place, Yoga (pushups and planks).

Also did baseball, tennis, boxing, golf, and bowling.  Very light exercise day.  Another recovery day to let body rest and especially

the resurfaced hip.

Sunday, January 25, 2009 (2:00 p..m. – 2:50 p.m.)

Uchikomi (with innertube, non-stop)

Sleeve Pulls (50 reps, 25 each side)

O-Soto-Gari (50 reps, 25 each side)

Tai-Otoshi (50 reps, 25 each side)

Harai-Goshi (50 reps, 25 each side)

O-Uchi-Gari (50 reps, 25 each side)

Opposing-grip O-Soto-Gari (50 reps, 25 each side)

Ippon-Seoinage (50 reps, 25 each side)

Off-the-lapel O-Soto-Gari (50 reps, 25 each side)

Sasae-Tsurikomi-Ashi (50 reps, 25 each side)

Cross-grip Seoi-Otoshi (50 reps, 25 each side)

Seoi Style O-Soto-Gari (50 reps, 25 each side)

Total of 500 reps of uchikomi

One-legged Hopping (calve explosiveness)

2 X Hopped on one leg up 40 yard steep hill alternating legs half-way up the hill

Sprinted up the same 40 yard hill once but felt pain on inner thigh of resurfaced hip (stopped).

Monday, January 26, 2009 (7:30 p.m. - 9:00 p.m.)

Adult Judo Class

Uchikomi

O-Soto-Gari (20 reps)

Off-the-grip O-Uchi-Gari (20 reps)

Tai-Otoshi / (20 reps)

Harai-Goshi (20 reps)

Kenka-Yotsu O-Soto-Gari (20 reps)

Offensive Te-Guruma (20 reps, uke about 230 lbs)

Standing Randori (moderate intensity)

15 minutes between two different partners

Mat Randori (light intensity)

10 minutes between two different partners

Tuesday, January 27, 2009 (2:30 p..m. – 3:30 p.m.)

Weight Training Circuit

Sat in the sauna for 15 minutes to warm up body.

2 times through the following circuit performing each exercise for 1 minute with little/no rest in-between, couple minutes rest between circuits

Hammer Curls (30 lbs X 25 reps)

Bench Stepups with Dumbbell (30 lbs X 15 reps)

One Arm Dumbbell Snatch from Floor  (40 lbs X 10/11 reps)

Hop On One Leg with Dumbbells (increase calve explosiveness for pushing off in Judo) (25 lbs X 60 reps)

Shoulder Press (100 lbs X 35 reps)

Leg Press (170 lbs X 25 reps)

Bench Press (170 lbs X 30 reps)

Pulley Machine Pulls Facing the Machine (like Judo sleeve pull) (60 lbs X 23 reps)

Pulley Machine Pushes Facing Away from the Machine (in a Tai-Otoshi stance) (60 lbs X 15 reps)

Leg Curls (100 lbs X 25 reps)

Wednesday, January 28, 2009 (7:30 p.m. - 9:00 p.m.)

Adult Judo Class

Uchikomi

O-Soto-Gari (40 reps)

O-Uchi-Gari (40 reps)

Double-motion Tai-Otoshi (40 reps)

Hane-Goshi (40 reps)

Seoi Style O-Soto-Gari (40 reps)

Break down Uke’s Stiff Arm with Opposing Grips, Attack with Tai-Otoshi (40 reps)

Standing Randori (moderate intensity)

25 minutes between two different partners

Mat Randori (light intensity)

10 minutes between two different partners

Thursday, January 29, 2009 (2:30 p..m. – 3:30 p.m.)

Weight Training Circuit

Sat in the sauna for 15 minutes to warm up body.

2 times through the following circuit performing each exercise for 1 minute with little/no rest in-between, couple minutes rest between circuits

Hammer Curls (30 lbs X 25 reps each arm)

Bench Stepups with Dumbbell (30 lbs X 11 reps each leg)

One Arm Dumbbell Snatch from Floor  (40 lbs X 10/11 reps)

Hop On One Leg with Dumbbells (increase calve explosiveness for pushing off in Judo) (25 lbs X 60 reps each leg)

Shoulder Press (100 lbs X 35 reps)

Leg Press (170 lbs X 30 reps)

Bench Press (170 lbs X 40 reps)

Pulley Machine Pulls Facing the Machine (like Judo sleeve pull) (60 lbs X 23 reps)

Pulley Machine Pushes Facing Away from the Machine (in a Tai-Otoshi stance) (60 lbs X 15 reps)

Leg Curls (100 lbs X 35 reps)

Friday, January 30, 2009 (2:30 p..m. – 3:15 p.m.)

Elliptical Glider

Light 20 minutes on elliptical glider

Saturday, January 31, 2009

Rest (no activity)

Sunday, February 1, 2009

Rest (no activity)

Monday, February 2, 2009

Weight Training Circuit (2:30 p..m. – 3:30 p.m.)

Sat in the sauna for 15 minutes to warm up body.

2 times through the following circuit performing each exercise for 1 minute with little/no rest in-between, couple minutes rest between circuits

Hammer Curls (30 lbs X 27 reps each arm)

Bench Stepups with Dumbbell (30 lbs X 11 reps each leg)

One Arm Dumbbell Snatch from Floor  (40 lbs X 11/12 reps)

Hop On One Leg with Dumbbells (increase calve explosiveness for pushing off in Judo) (25 lbs X 60 reps each leg)

Shoulder Press (100 lbs X 36 reps first set, 24 reps second set)

Leg Press (170 lbs X 35 reps)

Bench Press (170 lbs X 42 reps)

Pulley Machine Pulls Facing the Machine (like Judo sleeve pull) (60 lbs X 23 reps)

Pulley Machine Pushes Facing Away from the Machine (in a Tai-Otoshi stance) (60 lbs X 15 reps)

Leg Curls (100 lbs X 40 reps)

Adult Judo Class (7:30 p.m. – 9:00 p.m.) – 3 new students

Warmups (30 pushups (7 reps of side-to-side), 30 situps, jumping over uke drill (25 reps X 4 sets)

Uchikomi

O-Soto-Gari (20 reps)

O-Uchi-Gari (20 reps)

Tai-Otoshi / (20 reps)

Standing Randori (moderate intensity)

20 minutes with Jason from GSO

Tuesday, February 3, 2009

Running (2:30 p..m. – 3:30 p.m.)

Alternately ran and walked on treadmill for 20 minutes.  Went 1.8 miles.

Notes:  Was quite winded the first .25 of a mile.

  Slowed down for just a bit and then was able to

  speed up without any difficulty.

Wednesday, February 4, 2009 (2:30 p..m. – 3:30 p.m.)

Weight Training (Rotated exercises continuously so that exercise was without rest)

Hammer Curls (35lbs X 10 reps, 40lbs X 10 reps, 35lbs X 10 reps, 35 lbs X 10 reps)

Bench Press (170lbs X 10 reps, 270lbs X 10 reps, 300lbs X 10 reps, 300lbs X 10 reps)

Leg Press Machine (220lbs X 10 reps, 270lbs X 10 reps, 320lbs X 10 reps, 350lbs X 10 reps)

Shoulder Press (100lbs X 10 reps, 130lbs X 10 reps, 150lbs X 10 reps, 170lbs X 10 reps)

Calve Press (220lbs X 10 reps, 270lbs X 10 reps, 320lbs X 10 reps, 320lbs X 10 reps)

Leg Extensions (Single Leg) (50lbs X 10 reps X 3 sets)

Leg Curls (90lbs X 10 reps, 130lbs X 10 reps, 150lbs X 10 reps)

Lat Pulldowns (120lbs X 10 reps, 140lbs X 10 reps, 150 lbs X 10 reps, 150lbs X 10 reps)

Tricep Pressdowns (120lbs X 10 reps, 140lbs X 10 reps, 150lbs X 10 reps, 150lbs X 10 reps)

Forearm Curls on Lat Pulldown (90lbs X 10 reps, 130lbs X 10 reps)

Adult Judo Class (7:30 p.m. – 9:00 p.m.) – 3 new students attended again

Warmups (40 pushups (7 reps of side-to-side), 30 situps, jumping over uke drill (25 reps X 4 sets), pulls across mat on stomach, shrimps (backward and forward)

Uchikomi

O-Soto-Gari (20 reps)

O-Uchi-Gari (20 reps)

Hane-Goshi (20 reps)

Tai-Otoshi / (20 reps)

Standing Randori (moderate intensity)

20 minutes between two ukes

Thursday, February 5, 2009

Running (2:30 p..m. – 3:30 p.m.)

Sat in sauna for 10 minutes

Ran on treadmill for 20 minutes.  Went 2.090 miles. (9:34 pace)

Notes:  Was a very easy run.  Did not breath heavily at all.  Resurfaced hip hurt after 1.5 miles but did not increase in intensity.

Friday, February 6, 2009

Weight Training Circuit (2:30 p..m. – 3:30 p.m.)

2 times through the following circuit performing each exercise for 1 minute with little/no rest in-between, couple minutes rest between circuits

Hammer Curls (30 lbs X 26 reps each arm)

Bench Stepups with Dumbbell (30 lbs X 11 reps each leg)

One Arm Dumbbell Snatch from Floor  (40 lbs X 11/12 reps)

Hop On One Leg with Dumbbells (increase calve explosiveness for pushing off in Judo) (25 lbs X 65 reps each leg)

Shoulder Press (100 lbs X 35 reps first set, 32 reps second set)

Leg Press (170 lbs X 40 reps)

Bench Press (170 lbs X 45 reps)

Pulley Machine Pulls Facing the Machine (like Judo sleeve pull) (60 lbs X 23 reps)

Pulley Machine Pushes Facing Away from the Machine (in a Tai-Otoshi stance) (60 lbs X 15 reps)

Leg Curls (100 lbs X 40 reps)

Saturday, February 7, 2009

Rest (no activity)

Sunday, February 8, 2009 (10:00 a.m. – 11:00 a.m.)

Uchikomi (with innertube, non-stop)

Sleeve Pulls (50 reps, 25 each side)

O-Soto-Gari (50 reps, 25 each side)

Tai-Otoshi (50 reps, 25 each side)

Harai-Goshi (50 reps, 25 each side)

O-Uchi-Gari (50 reps, 25 each side)

Opposing-grip O-Soto-Gari (50 reps, 25 each side)

Ippon-Seoinage (50 reps, 25 each side)

Off-the-lapel O-Soto-Gari (50 reps, 25 each side)

Sasae-Tsurikomi-Ashi (50 reps, 25 each side)

Cross-grip Seoi-Otoshi (50 reps, 25 each side)

Seoi Style O-Soto-Gari (50 reps, 25 each side)

Fake Seoinage to Ko-Soto-Gake (50 reps, 25 each side)

Total of 550 reps of uchikomi

Monday, February 9, 2009

Weight Training Circuit (2:50 p..m. – 3:30 p.m.)

2 times through the following circuit performing each exercise for 1 minute with little/no rest in-between, couple minutes rest between circuits

Hammer Curls (30 lbs X 29 reps each arm)

Bench Stepups with Dumbbell (30 lbs X 12 reps each leg)

One Arm Dumbbell Snatch from Floor  (40 lbs X 12 reps)

Hop On One Leg with Dumbbells (increase calve explosiveness for pushing off in Judo) (25 lbs X 65 reps each leg)

Shoulder Press (100 lbs X 35 reps first set, 34 reps second set)

Leg Press (170 lbs X 40 reps)

Bench Press (170 lbs X 50 reps) (time to move up in weight)

Pulley Machine Pulls Facing the Machine (like Judo sleeve pull) (60 lbs X 23 reps)

Pulley Machine Pushes Facing Away from the Machine (in a Tai-Otoshi stance) (60 lbs X 15 reps)

Leg Curls (100 lbs X 40 reps)

Adult Judo Class (7:30 p.m. – 9:00 p.m.) – No students showed up

Exercised with kids class from 6:30 – 7:30 p.m.

Uchikomi on Pole in Dojo (not very conducive to practice due to platform at the bottom)

O-Soto-Gari (50 reps, 25 each side)

O-Uchi-Gari (50 reps, 25 each side)

Tai-Otoshi  (50 reps, 25 each side)

Ippon-Seoinage (50 reps, 25 each side)

Harai-Goshi (50 reps, 25 each side)

Kenka-Yotsu O-Soto-Gari (50 reps, 25 each side)

300 uchikomi in total

Did 500 repetitions of jump rope.  Would have done more, but my calves were becoming extremely tight.

Tuesday, February 10, 2009

Running (2:40 p..m. – 3:10 p.m.)

Sat in sauna for 10 minutes

Ran on treadmill for 20 minutes.  Went 2.225 miles (8:59 pace – 35 seconds per mile faster than previous run)

Notes:  Was a very easy run.  Did not breath heavily at all.  Resurfaced hip hurt after 1.5 miles but did not increase in intensity.

Wednesday, February 11, 2009 (2:45 p..m. – 3:20 p.m.)

Weight Training (Rotated exercises continuously so that exercise was without rest)

Bicep Curls (30lbs X 10 reps, 35lbs X 10 reps, 40lbs X 10 reps, 40 lbs X 10 reps)

Bench Press (170lbs X 10 reps, 240lbs X 10 reps, 300lbs X 10 reps, 300lbs X 12 reps)

Leg Press Machine (220lbs X 10 reps, 270lbs X 10 reps, 320lbs X 10 reps, 350lbs X 10 reps)

Shoulder Press (110lbs X 10 reps, 140lbs X 10 reps, 170lbs X 10 reps, 180lbs X 10 reps)

Calve Press (170lbs X 10 reps, 270lbs X 10 reps, 320lbs X 10 reps, 320lbs X 10 reps, all with 20 bounces at top of press afterwards)

Leg Extensions (Single Leg) (50lbs X 10 reps X 4 sets)

Leg Curls (110lbs X 10 reps, 140lbs X 10 reps, 180lbs X 10 reps, 180lbs X 10 reps)

Lat Pulldowns (120lbs X 10 reps, 140lbs X 10 reps, 153 lbs X 10 reps, 153lbs X 10 reps)

Tricep Pressdowns (120lbs X 10 reps, 140lbs X 10 reps, 150lbs X 10 reps, 150lbs X 10 reps)

Adult Judo Class (7:30 p.m. – 9:00 p.m.)

Uchikomi

O-Soto-Gari (20 reps)

Off-the-sleeve O-Uchi-Gari (20 reps)

Driving O-Uchi-Gari (20 reps)

Kenka-Yotsu O-Soto-Gari (20 reps)

Seoinage style O-Soto-Gari off-the-lapel (20 reps)

Hane-Goshi (40 reps)

Split-legged Ippon-Seoinage off-the-lapel / (20 reps)

Standing Randori (moderate intensity)

25 minutes with one uke

Thursday, February 12, 2009 (No exercise or cannot remember at this point)

Friday, February 13, 2009 (Valentine’s Day Shopping – No exercises)

Saturday, February 14, 2009 (2:00 p.m. – 3:00 p.m.)

Uchikomi (with innertube, non-stop)

Sleeve Pulls (50 reps, 25 each side)

O-Soto-Gari (50 reps, 25 each side)

Tai-Otoshi (50 reps, 25 each side)

Harai-Goshi (50 reps, 25 each side)

O-Uchi-Gari (50 reps, 25 each side)

Opposing-grip O-Soto-Gari (50 reps, 25 each side)

Ippon-Seoinage (50 reps, 25 each side)

Sasae-Tsurikomi-Ashi (50 reps, 25 each side)

Cross-grip Seoi-Otoshi (50 reps, 25 each side)

Sode-Tsurikomi-Goshi (50 reps, 25 each side)

Seoi Style O-Soto-Gari (50 reps, 25 each side)

Fake Seoinage to Ko-Soto-Gake (50 reps, 25 each side)

Total of 550 reps of uchikomi

Sunday, February 15, 2009 (6:00 p.m. – 7:00 p.m.)

Weight Training (Upper Body Workout)

Bench Press (135lbs X 10, 165lbs X 10, 185lbs X 10, 185lbs X 6)

Dumbell Incline Press (40lbs X 10 X 3 sets)

Behind-the-neck Shoulder Press (65lbs X 10, 85lbs X 10, 105lbs X 8, 105lbs X 6)

Pull downs (120lbs X 10 X 4 sets)

Tricep Pressdowns (120lbs X 10, 140lbs X 10, 160lbs X 10, 180lbs X 10)

Hammer Curls (30lbs X 10, 35lbs X 10, 40lbs X 10, 40lbs X 10)

Monday, February 16, 2009

Running (2:40 p..m. – 3:10 p.m.)

Sat in sauna for 10 minutes

Ran on treadmill for 20 minutes.  Went 2.335 miles (8:33 pace – 26 seconds per mile faster than previous run)

Notes:  Was an easy run.  Did not breath heavily at all.  Resurfaced hip hurt after 1.5 miles but did not increase in intensity.

Tuesday, February 17, 2009 (No exercise)

Wednesday, February 18, 2009

Adult Judo Class (7:30 p.m. – 9:00 p.m.)

Grip Fighting – About 10 minutes

Uchikomi

O-Soto-Gari (20 reps)

O-Uchi-Gari (20 reps)

Hane-Goshi (20 reps)

Ippon-Seoinage (20 reps)

Tai-Otoshi (20 reps)

Kenka-Yotsu O-Soto-Gari (20 resps)

Wrong-side O-uchi-gari (20 reps)

Standing Randori (moderate intensity)

25 minutes with two ukes

Thursday, February 19, 2009

Weight Training Circuit (3:20 p..m. – 4:00 p.m.)

2 times through the following circuit performing each exercise for 1 minute with little/no rest in-between, couple minutes rest between circuits

Hammer Curls (30 lbs X 28 reps each arm)

Bench Stepups with Dumbbell (30 lbs X 12 reps each leg)

One Arm Dumbbell Snatch from Floor  (30lbs X 13, 40 lbs X 11/12 reps)

Hop On One Leg with Dumbbells (increase calve explosiveness for pushing off in Judo) (25 lbs X 65 reps each leg)

Shoulder Press (100 lbs X 36 reps first set, 32 reps second set)

Leg Press (170 lbs X 40 reps)

Bench Press (170 lbs X 50 reps, 170 lbs X 44)

Pulley Machine Pulls Facing the Machine (like Judo sleeve pull) (60 lbs X 23 reps)

Pulley Machine Pushes Facing Away from the Machine (in a Tai-Otoshi stance) (60 lbs X 15 reps)

Leg Curls (100 lbs X 40 reps)

Bench Tricep Press (body weight X

Friday, February 20, 2009

Visited the Greensboro Judo Club (7:00 p..m. – 9:00 p.m.)

Warmup - 20 minutes (general calisthentics and stretching)

Uchikomi – Both static and dynamic – 45 minutes

Standing Randori – 45 minutes with about 10 different partners.

Saturday, February 21, 2009 (rest – no activity)

Sunday, February 22, 2009 (rest – no activity)

Monday, February 23, 2009

Weight Training Circuit (2:20 p..m. – 3:10 p.m.)

2 times through the following circuit performing each exercise for 1 minute with little/no rest in-between, couple minutes rest between circuits

Hammer Curls (30 lbs X 30 reps each arm)

Bench Stepups with Dumbbell (30 lbs X 12 reps each leg)

One Arm Dumbbell Snatch from Floor  (40 lbs X 13 reps)

Hop On One Leg with Dumbbells (increase calve explosiveness for pushing off in Judo) (25 lbs X 66 reps each leg)

Shoulder Press (100 lbs X 36 reps first set, 32 reps second set)

Leg Press (170 lbs X 45 reps)

Bench Press (170 lbs X 52 reps)

Pulley Machine Pulls Facing the Machine (like Judo sleeve pull) (60 lbs X 26 reps)

Pulley Machine Pushes Facing Away from the Machine (in a Tai-Otoshi stance) (60 lbs X 20 reps)

Leg Curls (100 lbs X 40 reps)

Bench Tricep Press (body weight X 46 reps)

Adult Judo Class (7:30 p..m. – 9:00 p.m.) – No one showed up…no activity.

Tuesday, February 24, 2009 (rest – no activity)

Wednesday, February 25, 2009

Weight Training (Rotated exercises continuously so that exercise was without rest)

Bicep Curls (30lbs X 10 reps, 40lbs X 10 reps, 40lbs X 10 reps, 40 lbs X 10 reps)

Bench Press (240lbs X 10 reps, 300lbs X 10 reps, 300lbs X 10 reps, 300lbs X 12 reps)

Leg Press Machine (220lbs X 10 reps, 270lbs X 10 reps, 320lbs X 10 reps, 320lbs X 10 reps)

Shoulder Press (110lbs X 10 reps, 140lbs X 10 reps, 170lbs X 10 reps, 180lbs X 8 reps)

Calve Press (170lbs X 10 reps, 270lbs X 10 reps, 320lbs X 10 reps, 320lbs X 10 reps, all with 20 bounces at top of press afterwards)

Leg Extensions (Single Leg) (50lbs X 10 reps X 4 sets)

Leg Curls (110lbs X 10 reps, 140lbs X 10 reps, 180lbs X 10 reps, 180lbs X 10 reps)

Lat Pulldowns (120lbs X 10 reps, 140lbs X 10 reps, 153 lbs X 10 reps, 153lbs X 10 reps)

Tricep Pressdowns (120lbs X 10 reps, 140lbs X 10 reps, 150lbs X 10 reps, 150lbs X 10 reps)

Adult Judo Class (7:30 p.m. – 9:00 p.m.)

Two inexperienced students attended.

10 minutes of very light standing randori.

10 minutes of very light mat randori.

Thursday, February 26, 2009 (rest – no activity)

Friday, February 27, 2009 (rest – no activity)

Saturday, February 28, 2009 (rest – no activity)

Regional Judo Tournament in Jacksonville, NC

Had 2 matches in the senior division.  The first match lasted about 30 seconds, but the second match lasted a full 6 minutes.  Won both matches and placed first in the senior heavyweight black belt division.

Had 2 matches in the masters division.  Both matches together lasted a total of 1 minute or less.  Won both matches and placed first in the masters heavyweight black belt division.

Sunday, March 1, 2009 (rest – no activity)

Body felt really good after tournament yesterday.  However, a tendon in my right elbow is severely aggravated and needs a rest.

Monday, March 2, 2009 (rest – no activity)

Continued to rest after tournament.  Dealt with the effects of 6 inches of snow that had fallen the night before.

Tuesday, March 3, 2009 (5:30 p..m. – 6:15 p.m.)

Uchikomi (with innertube, non-stop)

Sleeve Pulls (50 reps, 25 each side)

O-Soto-Gari (50 reps, 25 each side)

Tai-Otoshi (50 reps, 25 each side)

Harai-Goshi (50 reps, 25 each side)

O-Uchi-Gari (50 reps, 25 each side)

Opposing-grip O-Soto-Gari (50 reps, 25 each side)

Ippon-Seoinage (50 reps, 25 each side)

Off-the-lapel O-Soto-Gari (50 reps, 25 each side)

Sasae-Tsurikomi-Ashi (50 reps, 25 each side)

Total of 400 reps of uchikomi

Wednesday, March 4, 2009

Weight Training – 3:15 p.m. – 4:00 p.m. (Rotated exercises continuously so that exercise was without rest)

Bicep Curls (30lbs X 10 reps, 35lbs X 10 reps, 40lbs X 10 reps, 40 lbs X 10 reps)

Bench Press (240lbs X 10 reps, 270lbs X 10 reps, 300lbs X 12 reps, 300lbs X 12 reps)

Leg Press Machine (170lbs X 10 reps, 240lbs X 10 reps, 320lbs X 10 reps, 350lbs X 10 reps)

Shoulder Press (110lbs X 10 reps, 140lbs X 10 reps, 170lbs X 10 reps, 180lbs X 9 reps)

Calve Press (170lbs X 10 reps, 270lbs X 10 reps, 320lbs X 10 reps, 320lbs X 10 reps, all with 20 bounces at top of press afterwards)

Leg Extensions (Single Leg) (50lbs X 10 reps X 4 sets)

Leg Curls (110lbs X 10 reps, 140lbs X 10 reps, 180lbs X 10 reps, 200lbs X 10 reps)

Lat Pulldowns (123lbs X 10 reps, 143lbs X 10 reps, 153 lbs X 10 reps, 153lbs X 10 reps)

Tricep Pressdowns (120lbs X 10 reps, 140lbs X 10 reps, 150lbs X 10 reps, 150lbs X 10 reps)

Adult Judo Class (7:30 p.m. – 9:00 p.m.)

Six students attended.  Spent most of the time teaching.

Warmup (Light running, 40 pushups, 40 situps, shrimps, general calisthentics and stretching)

10 minutes of moderate standing randori.

Thursday, March 5, 2009 (Rested.  Had to get legal documents for adoption.  No available time to work out at work.)

Friday, March 6, 2009

Visited the Greensboro Judo Club (7:00 p..m. – 9:00 p.m.)

Warmup - 20 minutes (general calisthentics and stretching)

Uchikomi – Both static and dynamic – 40 minutes

Standing Randori – 40 minutes with about 10 different partners.

Mat Randori – 20 minutes with 3 or 4 partners

Saturday, March 7, 2009 (Rested)

Sunday, March 8, 2009 (Rested)

Monday, March 9, 2009

Adult Judo Class (7:30 p.m. – 9:00 p.m.) – Just one student

Moving Uchikomi – 40 minutes

Static Uchikomi – 40 minutes

Standing Randori (light intensity) – 10 minutes

Tuesday, March 10, 2009

Weight Training Circuit (3:20 p..m. – 4:00 p.m.) – This was a great workout!!

2 times through the following circuit performing each exercise for 1 minute with little/no rest in-between, couple minutes rest between circuits

Hammer Curls (30 lbs X 30 reps each arm)

Bench Stepups with Dumbbell (30 lbs X 12 reps each leg)

One Arm Dumbbell Snatch from Floor  (40 lbs X 12 reps X 2 sets)

Hop On One Leg with Dumbbells (increase calve explosiveness for pushing off in Judo) (25 lbs X 66 reps each leg)

Shoulder Press (100 lbs X 40 reps first set, 28 reps second set)

Leg Press (180 lbs X 45 reps)

Bench Press (180 lbs X 50 reps X 2 sets)

Pulley Machine Pulls Facing the Machine (like Judo sleeve pull) (60 lbs X 23 reps)

Pulley Machine Pushes Facing Away from the Machine (in a Tai-Otoshi stance) (60 lbs X 20 reps)

Leg Curls (110 lbs X 45 reps)

Bench Tricep Press (body weight X 60 reps X 2 setx)

Wednesday, March 11, 2009

Adult Judo Class (7:30 p.m. – 9:00 p.m.)

Moving Uchikomi – 1 hour

Keiko Randori – 15 minutes

Standing Randori (moderate to light-heavy intensity) – 15 minutes

Thursday, March 12, 2009

Running (2:10 p..m. – 3:10 p.m.)

Sat in sauna for 20 minutes

Ran on treadmill for 20 minutes.  Went 2.342 miles (8:32 pace – 1 second per mile faster than previous run back on February 16)

Notes:  Was a relatively easy run.  Breathed a little heavier than normal.  Resurfaced hip hurt very early on (~ .8 mile).  Continued through pain.  Hip still aches quite significantly 7 hours later.

Friday, March 13, 2009

Weight Training – 11:00 a.m. – 11:45 a.m. (Rotated exercises continuously so that exercise was without rest)

Bicep Curls (30lbs X 10 reps, 35lbs X 10 reps, 40lbs X 10 reps, 40 lbs X 10 reps)

Bench Press (240lbs X 10 reps, 300lbs X 12 reps, 300lbs X 12 reps, 300lbs X 10 reps)

Leg Press Machine (170lbs X 10 reps, 240lbs X 10 reps, 320lbs X 10 reps, 350lbs X 10 reps)

Shoulder Press (110lbs X 10 reps, 140lbs X 10 reps, 170lbs X 10 reps, 170lbs X 8 reps)

Calve Press (220lbs X 10 reps, 270lbs X 10 reps, 320lbs X 10 reps, 320lbs X 10 reps, all with 20 bounces at top of press afterwards)

Leg Extensions (Single Leg) (50lbs X 10 reps X 4 sets)

Leg Curls (110lbs X 10 reps, 140lbs X 10 reps, 180lbs X 10 reps, 210lbs X 10 reps)

Lat Pulldowns (123lbs X 10 reps, 143lbs X 10 reps, 153 lbs X 10 reps, 153lbs X 10 reps)

Tricep Pressdowns (120lbs X 10 reps, 140lbs X 10 reps, 150lbs X 10 reps)

Saturday, March 14, 2009 (Rested.  Celebrating wedding anniversary.)

Sunday, March 15, 2009 (Rested.  Celebrating wedding anniversary.)

Monday, March 16, 2009 (5:50 a.m. – 6:40 a.m.)

Uchikomi (with innertube, non-stop)

Sleeve Pulls (50 reps, 25 each side)

O-Soto-Gari (50 reps, 25 each side)

Off-the-grip Tai-Otoshi (50 reps, 25 each side)

Harai-Goshi (50 reps, 25 each side)

O-Uchi-Gari (50 reps, 25 each side)

Opposing-grip O-Soto-Gari (50 reps, 25 each side)

Ippon-Seoinage (50 reps, 25 each side)

Off-the-lapel O-Soto-Gari (50 reps, 25 each side)

Sasae-Tsurikomi-Ashi (50 reps, 25 each side)

Split-legged Seoinage (50 reps, 25 each side)

Total of 450 reps of uchikomi

Weight Training Circuit (3:45 p..m. – 4:30 p.m.) – Made myself dry-heave I worked out so hard.

2 times through the following circuit performing each exercise for 1 minute with little/no rest in-between, couple minutes rest between circuits

Hammer Curls (30 lbs X 33 reps each arm first set, 30 lbs X 29 reps each arm second set)

Bench Stepups with Dumbbell (30 lbs X 12 reps each leg)

One Arm Dumbbell Snatch from Floor  (40 lbs X 12 reps X 2 sets)

Hop On One Leg with Dumbbells (increase calve explosiveness for pushing off in Judo) (30 lbs X 65 reps each leg)

Shoulder Press (100 lbs X 38 reps first set, 28 reps second set)

Leg Press (180 lbs X 45 reps)

Bench Press (180 lbs X 52 reps X 2 sets)

Pulley Machine Pulls Facing the Machine (like Judo sleeve pull) (60 lbs X 23 reps, 67 lbs X 23 reps)

Pulley Machine Pushes Facing Away from the Machine (in a Tai-Otoshi stance) (60 lbs X 20 reps, 67 lbs X 20 reps)

Leg Curls (110 lbs X 45 reps)

Bench Tricep Press (body weight X 50 reps, body weight X 52 reps)

Adult Judo Class (7:30 p.m. – 9:00 p.m.) – 4 new students (7 in total)

Light warmup (light running, 40 jumping jacks, 50 pushups, 30 situps)

Mainly taught this class.  No opportunity for randori.

Tuesday, March 17, 2009

Wind Sprints and Jump Rope (2:45 p.m. to 3:30 p.m.)

Ran 10 half lap wind sprints around quarter mile track at Southwest Guilford High School.  Did the following (walk half lap, sprint half lap, walk quarter lap, sprint half lap, walk quarter lap, sprint half lap, walk quarter lap, sprint half lap, walk quarter lap, sprint half lap, walk quarter lap, sprint half lap, walk half lap, sprint half lap, walk half lap, sprint half lap, walk half lap, sprint half lap, walk half lap, sprint half lap)

Did 500 skips with jump rope after sprinting.

Wednesday, March 18, 2009

Weight Training (Rotated exercises continuously so that exercise was without rest)

Bicep Curls (30lbs X 10 reps, 35lbs X 10 reps, 40lbs X 10 reps, 40 lbs X 10 reps)

Bench Press (240lbs X 10 reps, 300lbs X 12 reps, 300lbs X 12 reps, 300lbs X 11 reps)

Leg Press Machine (220lbs X 10 reps, 270lbs X 10 reps, 320lbs X 10 reps, 350lbs X 10 reps)

Shoulder Press (110lbs X 10 reps, 140lbs X 10 reps, 170lbs X 10 reps, 180lbs X 10 reps)

Calve Press (220lbs X 10 reps, 270lbs X 10 reps, 320lbs X 10 reps, 320lbs X 10 reps, all with 20 bounces at top of press afterwards)

Leg Extensions (Single Leg) (50lbs X 10 reps X 4 sets)

Leg Curls (110lbs X 10 reps, 140lbs X 10 reps, 180lbs X 10 reps, 190lbs X 10 reps)

Lat Pulldowns (120lbs X 10 reps, 140lbs X 10 reps, 153 lbs X 10 reps, 153lbs X 10 reps)

Tricep Pressdowns (120lbs X 10 reps, 150lbs X 10 reps, 150lbs X 10 reps, 150lbs X 10 reps)

Forearm Curls (30lbs X 10 reps X 2 sets with each arm)

Adult Judo Class (7:30 p.m. – 9:00 p.m.)

Warm-up (Light running with agility changes, rotational exercises, upper body stretching, 40 jumping jacks, 50 pushups, lower body stretching, 40 situps, 20 partner bodyweight pickups, ukemi)

Line Uchikomi

O-Soto-Gari (40 reps, 10 each side)

O-Uchi-Gari (20 reps, 10 each side)

Tai-Otoshi (20 reps, 10 each side)

Hane-Goshi (20 reps, 10 each side)

Sasae-Tsurikomi-Ashi (20 reps, 10 each side)

120 reps of uchikomi total

Nage-komi (let students do this)

Mat randori (10 minutes at moderate intensity)

Standing randori (10 minutes at moderate intensity)

Thursday, March 19, 2009 (4:10 p.m. – 4:55 p.m.)

Uchikomi (with innertube, non-stop) – Did this on a tree in the woods outside of corporate headquarters at work.  Took a very late lunch break.  It rained off and on.

O-Soto-Gari (50 reps, 25 each side)

Tai-Otoshi (50 reps, 25 each side)

Sasae-Tsurikomi-Ashi  (50 reps, 25 each side)

Harai-Goshi (50 reps, 25 each side)

O-Uchi-Gari (50 reps, 25 each side)

Ippon-Seoinage (50 reps, 25 each side)

Opposing-grip O-Soto-Gari (50 reps, 25 each side)

Off-the-lapel-grip O-Soto-Gari (50 reps, 25 each side)

Total of 400 reps of uchikomi

Friday, March 20, 2009

Adult Judo Class in Greensboro (7:00 p..m. – 8:45 p.m.) – I led the class.

Warm-Up (Light running with agility movements, rotational exercises, 40 jumping jacks, 50 pushups, 40 situps, jump over partner drill)

Moving uchikomi (30 minutes)

Keiko randori with only one partner attacking for 1 minute continuously (15 minutes)

Keiko randori with only one partner attacking for 1 minute continuously with eyes closed (15 minutes)

Demonstrated Sankaku turnover and Practice (15 minutes)

Mat randori (moderate intensity for 20 minutes) – Wrenched my back trying to go light with one uke.

Saturday, March 21, 2009 (Rested.  Lower back was extremely sore.  Spent all day building a gate for our back deck.)

Sunday, March 22, 2009 (Rested.  Lower back a little better, but still very sore.)

Monday, March 23, 2009

Weight Training – 3:15 p.m. – 4:00 p.m. (Rotated exercises continuously so that exercise was without rest)

Bicep Curls (30lbs X 10 reps, 35lbs X 10 reps, 40lbs X 10 reps, 40 lbs X 10 reps)

Bench Press (240lbs X 10 reps, 300lbs X 12 reps, 300lbs X 12 reps, 300lbs X 12 reps)

Leg Press Machine (170lbs X 10 reps, 240lbs X 10 reps, 320lbs X 10 reps, 350lbs X 10 reps)

Shoulder Press (110lbs X 10 reps, 140lbs X 10 reps, 170lbs X 10 reps, 170lbs X 10 reps)

Calve Press (220lbs X 10 reps, 270lbs X 10 reps, 320lbs X 10 reps, 320lbs X 10 reps, all with 20 bounces at top of press afterwards)

Leg Extensions (Single Leg) (50lbs X 10 reps X 4 sets)

Leg Curls (110lbs X 10 reps, 140lbs X 10 reps, 180lbs X 10 reps, 200lbs X 10 reps)

Lat Pulldowns (123lbs X 10 reps, 143lbs X 10 reps, 153 lbs X 10 reps, 153lbs X 10 reps)

Tricep Pressdowns (120lbs X 10 reps, 150lbs X 10 reps, 150lbs X 10 reps)

Adult Judo Class (7:30 p.m. – 9:00 p.m.)

Warm-Up (Light running with agility movements, rotational exercises, 40 jumping jacks, 50 pushups, 40 crunches, ukemi)

Static Uchikomi (20 Sumi-Gaeshi, 20 O-Soto-Gari) – Could not do much as I was the odd man  out.

Keiko randori with only one partner attacking for 1 minute continuously (15 minutes)

Standing Randori (moderate intensity) – 18 minutes between 2 partners

Tuesday, March 24, 2009 (3:15 p.m. – 4:00 p.m.)

Uchikomi (with innertube, non-stop) – Did this on a tree in the woods outside of corporate headquarters at work.  Took a very late lunch break.

Performed 4 sets of 4 minutes bouts where I attacked as much as possible with a variety of techniques.  Rested 90 seconds between bouts.

Wednesday, March 25, 2009

Adult Judo Class (7:30 p.m. – 9:00 p.m.)

Moving Uchikomi (30 minutes)

Demonstrated Double-motion Tai-Otoshi

15 left-sided reps of Double-motion Tai-Otoshi

15 left-sided reps of Ken-Ken-Uchi-Mata

Mat randori (10 minutes, moderate to light heavy intensity)

Standing randori (10 minutes, light intensity)

Things to work on (Double-motion Tai-Otoshi to Yoko-Tomoe-Nage, Left lapel grip to right O-Uchi-Gari followed by right O-Soto-Gari, Feint right O-Soto-Gari to right Okuri-Ashi-Harai)

Thursday, March 26, 2009

Weight Training Circuit (3:45 p..m. – 4:30 p.m.) – Very good workout.  Felt strong.

2 times through the following circuit performing each exercise for 1 minute with little/no rest in-between, couple minutes rest between circuits

Hammer Curls (30 lbs X 33 reps each arm first set, 30 lbs X 30 reps each arm second set)

Bench Stepups with Dumbbell (30 lbs X 12 reps each leg)

One Arm Dumbbell Snatch from Floor  (40 lbs X 12 reps X 2 sets)

Hop On One Leg with Dumbbells (increase calve explosiveness for pushing off in Judo) (30 lbs X 65 reps each leg)

Shoulder Press (110 lbs X 36 reps first set, 31 reps second set)

Leg Press (180 lbs X 50 reps)

Bench Press (180 lbs X 56 reps, 180 lbs X 54 reps)

Pulley Machine Pulls Facing the Machine (like Judo sleeve pull) (60 lbs X 25 reps X 2 sets)

Pulley Machine Pushes Facing Away from the Machine (in a Tai-Otoshi stance) (60 lbs X 20 reps X 2 sets)

Leg Curls (110 lbs X 50 reps)

Bench Tricep Press (body weight X 60 reps X 2 sets)

Friday, March 27, 2009

Adult Judo Class in Greensboro (7:00 p..m. – 8:45 p.m.) – I led the class.

Warm-Up (Light running with agility movements, rotational exercises, run in place and drop to ground on command, 25 pushups with side-to-side variation, 40 situps, pick up partner drill 20 times)

Static Uchikomi (45 minutes)

Mat Randori (30 minutes, moderate intensity)

Saturday, March 28, 2009 (Rested.  Went out dancing.  Lost 4/5 pounds of water weight)

Sunday, March 29, 2009 (Rested.  Worked on grading the road with the tractor all day.)

Monday, March 30, 2009

Weight Training Circuit (3:45 p..m. – 4:30 p.m.) – Good workout.  Breathing was a little better than usual.

2 times through the following circuit performing each exercise for 1 minute with little/no rest in-between, couple minutes rest between circuits

Hammer Curls (30 lbs X 33 reps each arm first set, 30 lbs X 30 reps each arm second set)

Bench Stepups with Dumbbell (30 lbs X 12 reps each leg)

One Arm Dumbbell Snatch from Floor  (40 lbs X 12 reps X 2 sets)

Hop On One Leg with Dumbbells (increase calve explosiveness for pushing off in Judo) (30 lbs X 66 reps each leg)

Shoulder Press (110 lbs X 33 reps first set, 31 reps second set)

Leg Press (180 lbs X 50 reps)

Bench Press (190 lbs X 56 reps X 2 sets)

Pulley Machine Pulls Facing the Machine (like Judo sleeve pull) (60 lbs X 25 reps X 2 sets)

Pulley Machine Pushes Facing Away from the Machine (in a Tai-Otoshi stance) (60 lbs X 20 reps X 2 sets)

Leg Curls (110 lbs X 50 reps)

Bench Tricep Press (body weight X 58 reps X 2 sets)

Adult Judo Class (7:30 p.m. – 9:00 p.m.)

Moving Uchikomi (30 minutes)

Taught and practiced the following fakes:  O-Uchi-Gari with high raised leg action to fake to Tai-Otoshi with high raised leg action, Kenka-Yotsu O-Soto-Gari to fake to O-Uchi-Gari, Kenka-Yotsu O-Soto-Gari to fake to Uchi-Mata, Off-the-lapel O-Soto-Gari to Off-the-lapel O-Uchi-Gari to Harai-Tsurikomi-Ashi to Off-the-lapel Ippon-Seoinage.

Standing Randori (moderate intensity) – 20 minutes between 2 partners

Tuesday, March 31, 2009

Wind Sprints and Jump Rope (2:45 p.m. to 3:30 p.m.)

Ran 6 half lap wind sprints around quarter mile track at Southwest Guilford High School.  Did the following (walk half lap, sprint half lap in 38.06 seconds, walk quarter lap, sprint half lap in 40.37 seconds, walk half lap, sprint half lap in 38.88 seconds, walk half lap, sprint half lap in 39.50 seconds , walk half lap, sprint half lap in 40.16 seconds, walk half lap, sprint half lap in 40.97 seconds, walk quarter lap)

Did 750 skips with jump rope after sprinting.

Wednesday, April 1, 2009

Weight Training – 1:25 p.m. – 3:10 p.m. (Rotated exercises continuously so that exercise was without rest)

Bicep Curls (30lbs X 10 reps, 35lbs X 10 reps, 40lbs X 10 reps, 40 lbs X 8 reps)

Bench Press (270lbs X 10 reps, 300lbs X 12 reps, 300lbs X 12 reps, 300lbs X 12 reps)

Leg Press Machine (220lbs X 10 reps, 270lbs X 10 reps, 320lbs X 10 reps, 350lbs X 10 reps)

Shoulder Press (140lbs X 10 reps, 170lbs X 10 reps, 180lbs X 10 reps, 180lbs X 8 reps)

Leg Extensions (Single Leg) (50lbs X 10 reps X 4 sets)

Leg Curls (120lbs X 10 reps, 160lbs X 10 reps, 180lbs X 10 reps, 200lbs X 10 reps)

Lat Pulldowns (123lbs X 10 reps, 143lbs X 10 reps, 153 lbs X 10 reps, 153lbs X 10 reps)

Tricep Pressdowns (150lbs X 10 reps, 150lbs X 10 reps, 150lbs X 10 reps, 150lbs X 10 reps)

Adult Judo Class (7:30 p.m. – 9:00 p.m.)

Moving Uchikomi – 30 minutes

Keiko randori with only one partner attacking for 1 minute continuously (30 minutes)

Standing Randori (moderate intensity) – 20 minutes with 1 partner

Thursday, April 2, 2009 (Rested.  Legs felt crickety and needed a little rest)

Friday, April 3, 2009 (Rested.  Planned on working out with Greensboro club, but wife asked me to come home.)

Saturday, April 4, 2009 (Attended Clinic at UNC Chapel Hill – 11:00 a.m. to 2:00 p.m.)

This was a very good workout.  Did about 40 minutes of standing randori.  I got to go with many of the strong players in NC and was able to handle most everyone with the exception of one guy who I went even with.  We did all kinds of exercises both at the beginning and end of the workout.

Sunday, April 5, 2009 (Rested.  Worked on house most of the day.)

Monday, April 6, 2009

Adult Judo Class (7:30 p.m. – 9:00 p.m.)

Keiko randori with only one partner attacking for 1 minute continuously (30 minutes)

Static uchikomi (worked on kenka-yotsu o-soto-gari and o-uchi-gari to the wrong side against stiff resistance)

Mat Randori (moderate intensity) – 20 minutes with 1 partner

Tuesday, April 7, 2009 (6:15 p.m. – 7:00 p.m.)

Uchikomi (with innertube, non-stop)

Sleeve Pulls (50 reps, 25 each side)

O-Soto-Gari (50 reps, 25 each side)

Tai-Otoshi (50 reps, 25 each side)

Harai-Goshi (50 reps, 25 each side)

O-Uchi-Gari (50 reps, 25 each side)

Opposing-grip O-Soto-Gari (50 reps, 25 each side)

Ippon-Seoinage (50 reps, 25 each side)

Makikomi version of O-Soto-Gari (50 reps, 25 each side)

Sasae-Tsurikomi-Ashi (50 reps, 25 each side)

Split-legged Seoinage (50 reps, 25 each side)

Off-the-grip O-Soto-Gari (50 reps, 25 each side)

Total of 500 reps of uchikomi

Wednesday, April 8, 2009

Adult Judo Class (7:30 p.m. – 9:00 p.m.)

Keiko randori with only one partner attacking for 1 minute continuously (20 minutes)

Line Uchikomi (about 300 reps for me without stopping)

Standing Randori (moderate intensity) – 20 minutes with 2 partners (working well – Harai Goshi, O-Uchi-Gari, Off-the-grip O-Soto-Gari)

Thursday, April 9, 2009 (6:50 p.m. – 8:00 p.m.)

Uchikomi (with innertube, non-stop) – After each set of 50, I ran 100 yards (50 yards downhill and 50 yards uphill on rather steep hill)

Sleeve Pulls (50 reps, 25 each side)

O-Soto-Gari (50 reps, 25 each side)

Tai-Otoshi (50 reps, 25 each side)

Harai-Goshi (50 reps, 25 each side)

O-Uchi-Gari (50 reps, 25 each side)

Opposing-grip O-Soto-Gari (50 reps, 25 each side)

Ippon-Seoinage (50 reps, 25 each side)

Makikomi version of O-Soto-Gari (50 reps, 25 each side)

Sasae-Tsurikomi-Ashi (50 reps, 25 each side)

Split-legged Seoinage (50 reps, 25 each side)

Off-the-grip O-Soto-Gari (50 reps, 25 each side)

Total of 500 reps of uchikomi

Ran 1 mile up and down very steep hills immediately after uchikomi above.

I was able to do the uchikomi alternating with running without being overly winded.  The 1 mile run afterwards was challenging, but I treated it as if I needed to make it if I wanted to win the nationals.

Friday, April 10, 2009 (Planned to workout in Greensboro, but rec. center closed for Good Friday)

Saturday, April 11, 2009 - Rested

Sunday, April 12, 2009

Uchikomi (with innertube, non-stop

Sleeve Pulls (50 reps, 25 each side)

O-Soto-Gari (50 reps, 25 each side)

Tai-Otoshi (50 reps, 25 each side)

Harai-Goshi (50 reps, 25 each side)

O-Uchi-Gari (50 reps, 25 each side)

Opposing-grip O-Soto-Gari (50 reps, 25 each side)

Ippon-Seoinage (50 reps, 25 each side)

Makikomi version of O-Soto-Gari (50 reps, 25 each side)

Sasae-Tsurikomi-Ashi (50 reps, 25 each side)

Split-legged Seoinage (50 reps, 25 each side)

Off-the-grip O-Soto-Gari (50 reps, 25 each side)

Total of 500 reps of uchikomi

Monday, April 13, 2009

Weight Training Circuit (3:45 p..m. – 4:30 p.m.) – Great workout. 

2 times through the following circuit performing each exercise for 1 minute with little/no rest in-between, couple minutes rest between circuits

Hammer Curls (30 lbs X 35 reps each arm first set, 30 lbs X 33 reps each arm second set)

Bench Stepups with Dumbbell (30 lbs X 12 reps each leg)

One Arm Dumbbell Snatch from Floor  (40 lbs X 12 reps X 2 sets)

Hop On One Leg with Dumbbells (increase calve explosiveness for pushing off in Judo) (30 lbs X 66 reps each leg)

Shoulder Press (110 lbs X 38 reps first set, 31 reps second set)

Leg Press (190 lbs X 50 reps)

Bench Press (190 lbs X 60 reps X 2 sets)