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 Post subject: Old Coot's Fight Club
 Post Posted: Wed Sep 12, 2007 10:45 pm 
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Joined: Sun Jul 08, 2007 10:27 pm
Posts: 4515
Location: Idaho
09/11 2007

I was gonna go down to the club tonight after dinner and bang the bags, hang out with the kids, but I decided to stay home and go GYMLESS.

I'm pretty new to RT, I'm 49yrs old, in decent shape, and love new things. So here's what I diagrammed on a yellow pad and did 2 circuits of:

1. 30lb dumbbell clean/press 20x on the back patio
2. 30lb dumbbell lunge walks to back 40 dirt section of yard. (about 25 big steps)
3. 25 whacks each side with sledgehammer on tire
4. Threw a stack of weights and dumbbells across the yard.
5. Drug a miserable heavy sled around the back 40. From the other day:

http://www.flickr.com/photos/7728613@N0 ... 809726561/

6. Tree pullups to failure. (Love the 8" diameter limb)
7. Rope Pullups to failure. Tough.
8. Forearm curls with rubber gizmo. 2sets each way
9. 4 min round shadow boxing with 2lb weights. check my form in the reflection of the sliding glass door. (Keep your hands up, slacker! Breathe! Move!)
10. Hang off the pic-nic table and do 50 neck nods, full extension, front and back.
11. Ignore wife and daughter who are sitting at the dining table watching & laughing. Laughing

Repeat, because that's what we're made of! Wink

Add ab raises from tree limb and hit the heavy bag a little (just for companionship) old pic: http://www.flickr.com/photos/7.....300947794/

No burpees this time. Forgive me father...

Too much fun, and saved me about $5 of gas.




09/12 Here's tonight, a cool down workout:

3 min jump rope
Stretching
2 x3 mins jump rope
2 x10 of Straight legged hanging ab raises
20 leg swings each leg
3 mins jump rope
more leg stretching
2x10 Floor Wipers w/55lb barbell
4x10 throwing 12lb medicine ball into heavy bag
2x3 min rounds shadowboxing with 5lb weights
6x50 Thai knee strikes to heavy bag
3x20 elbow strikes, both arms
2x10 fast, hard Thai kicks to heavy bag
10 mins playing catch with 8 and 10lb medicine balls
16 mins on treadmill waiting for wife, watching something inane on tv

_________________
Blessed be the Lord my rock, Who trains my hands for war and my fingers for battle! Psalm 144:1
For those who have hunted armed men, training will never be the same.
Help the children of fallen heroes: Please Donate: http://www.specialops.org/


Last edited by Paladin on Sat Jun 21, 2008 4:15 pm, edited 4 times in total.

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 Post subject:
 Post Posted: Fri Sep 14, 2007 8:51 pm 
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Joined: Sun Jul 08, 2007 10:27 pm
Posts: 4515
Location: Idaho
09/13 Long week, meet Jeff for a couple brews at Rockies, then bring him over to see my set up, he shows me some Hapkido, Wing Chun & Chin Na.

I show him how we get to bidness in Muay Thai. Get some gloves on him, work the pads, the heavy bag, practice basic punches, combinations and shite. Take him briefly through the back yard circuit Ross-inspired torture devices. I think he's hooked on the real deal.

An easy night. About an hour total.

09/14 Friday night. 19miles laying the hammer down on the road bike. Take the woman out to a concert.

_________________
Blessed be the Lord my rock, Who trains my hands for war and my fingers for battle! Psalm 144:1
For those who have hunted armed men, training will never be the same.
Help the children of fallen heroes: Please Donate: http://www.specialops.org/


Last edited by Paladin on Sat Sep 15, 2007 4:12 pm, edited 2 times in total.

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 Post subject:
 Post Posted: Sat Sep 15, 2007 3:47 pm 
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Joined: Sun Jul 08, 2007 10:27 pm
Posts: 4515
Location: Idaho
09/15 Join Commander Fred for a mountainbike ride in the Military Reserve. Rode the singlespeed, rode hard, and when I got ahead, rode back and re-did the hills he was struggling on. About 90 minutes.

_________________
Blessed be the Lord my rock, Who trains my hands for war and my fingers for battle! Psalm 144:1
For those who have hunted armed men, training will never be the same.
Help the children of fallen heroes: Please Donate: http://www.specialops.org/


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 Post subject: Sunday 9/13 at the Y
 Post Posted: Sun Sep 16, 2007 8:04 pm 
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Joined: Sun Jul 08, 2007 10:27 pm
Posts: 4515
Location: Idaho
09/16 Sunday afternoon. (I really wanted to take a nap)


Took my daughter to the YMCA. No bags, no MA equipment. But we can always go gymless and improvise, right?!

Designed a circuit:

1. Pullups - 9 1st, 6 2nd
2. Box step ups w/30lb dumbbells - 20x
3. Dips 10 1st, 8 2nd
4. Jump Rope 200 x
5. Hanging ab raises 20x
6. Shadow box w/2lb wts 2 min round
7. Burpees 10
8. 30lb Dumbbell cleans 15 each arm
REPEAT

9. Neck exercises. 20 fr & rr nods off end of a bench, 20 fr & rr w/5lb wts, 10 each L & R.
10. Neck bridges
11. Forearm curls, extensions, wrist rollers
12. Slow Shadow Boxing, 3lb wts, intense form training, go through each punch & strike 4 sets of 4 strikes.

Showers.

_________________
Blessed be the Lord my rock, Who trains my hands for war and my fingers for battle! Psalm 144:1
For those who have hunted armed men, training will never be the same.
Help the children of fallen heroes: Please Donate: http://www.specialops.org/


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 Post subject:
 Post Posted: Mon Sep 17, 2007 9:12 pm 
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Joined: Sun Jul 08, 2007 10:27 pm
Posts: 4515
Location: Idaho
09/17 Monday:

Rode the road bike 18 miles into a head wind.

_________________
Blessed be the Lord my rock, Who trains my hands for war and my fingers for battle! Psalm 144:1
For those who have hunted armed men, training will never be the same.
Help the children of fallen heroes: Please Donate: http://www.specialops.org/


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 Post subject:
 Post Posted: Tue Sep 18, 2007 11:49 pm 
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Joined: Sun Jul 08, 2007 10:27 pm
Posts: 4515
Location: Idaho
09/18 Tuesday

Man, I was tired and lazy, but forced myself to get after it!
6 Mi on the Road Bike, then after dinner:

Mostly Heavy Bag Work

CIRCUIT:
20 Thai Kicks each leg
PULLUPS
20 BODY WEIGHT SQUATS
20 ELBOWS
20 THAI KICKS each leg
2 X 2 MINUTE ROUNDS SHADOWBOXING W/2LB WTS
REPEAT

5 X 3 MINUTE ROUNDS ON THE HEAVY BAG.
I WORKED HARD. WIFE TOOK SOME PICTURES DURING THE 5 ROUNDS OF BAG WORK AT THE END: (I wished some of them were posed, I would have tried to look better! :roll: )

http://www.flickr.com/photos/7728613@N0 ... 55/detail/

_________________
Blessed be the Lord my rock, Who trains my hands for war and my fingers for battle! Psalm 144:1
For those who have hunted armed men, training will never be the same.
Help the children of fallen heroes: Please Donate: http://www.specialops.org/


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 Post subject:
 Post Posted: Wed Sep 19, 2007 1:42 pm 

Joined: Sat May 06, 2006 5:36 pm
Posts: 215
looks good on your log. where did u get the shorts at in the pics? i love muay thai shorts!


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 Post subject:
 Post Posted: Wed Sep 19, 2007 2:21 pm 
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Joined: Sun Jul 08, 2007 10:27 pm
Posts: 4515
Location: Idaho
Thailand, and they're available on ebay, MA outlets, and so on. I like Twins stuff.

_________________
Blessed be the Lord my rock, Who trains my hands for war and my fingers for battle! Psalm 144:1
For those who have hunted armed men, training will never be the same.
Help the children of fallen heroes: Please Donate: http://www.specialops.org/


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 Post subject:
 Post Posted: Thu Sep 20, 2007 9:38 am 
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Joined: Sun Jul 08, 2007 10:27 pm
Posts: 4515
Location: Idaho
09/19 Wednesday:

Drove daughter to youth group in nearby town.

Big workout hoisting two pints with Mike! :lol:

Rest Day

_________________
Blessed be the Lord my rock, Who trains my hands for war and my fingers for battle! Psalm 144:1
For those who have hunted armed men, training will never be the same.
Help the children of fallen heroes: Please Donate: http://www.specialops.org/


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 Post subject:
 Post Posted: Thu Sep 20, 2007 10:21 pm 
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Joined: Sun Jul 08, 2007 10:27 pm
Posts: 4515
Location: Idaho
09/20 Thursday:

Chewed the fat with Ray Perales, MMA world champ. Discuss shin training, fight promotions, recruiting fighters, etc.

Led Mountainbike Team Ride of about 9mi in the Boise foothills, thanks to Sarah Jo for homemade, homegrown salsa, Terry for the party cooler.

_________________
Blessed be the Lord my rock, Who trains my hands for war and my fingers for battle! Psalm 144:1
For those who have hunted armed men, training will never be the same.
Help the children of fallen heroes: Please Donate: http://www.specialops.org/


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