Bacardio's TNT Transformation

[bacardio]

Day 163 (6-17-08)

Diet:


Exercise:
- 50 minutes TKD - 100 pushups/slow kicks, then form the rest of the night

[bacardio]

Day 164 (6-18-08)

Diet:


Exercise:
-30 minutes diving
-30 home TDK workout (giant set)
- 20 front leg round kicks (each leg)
- 20 back leg round kicks (each leg)
- 20 offensive side kicks (each leg)
- 20 side kicks (each leg)
- 40 back punches (each arm)
- 50 front jabs (each arm)
- 10 hook kicks (each leg)

- form work after

[nutbar]

That TDK stuff looks tiring! And now I want a caramel. Argh.

[bacardio]

Day 165:

Workout plan:

3-5 cycles: RI: 60 secs
20 stability ball pushups
plank (1 min)
single leg jump rope (50 jumps/leg)

Finisher:
10 slow round kicks (each leg)
10 slow front kicks (each leg)
10 slow side kicks (each leg)
10 slow hook kicks (each leg)



Thoughts?????

[bacardio]

Day 165 (6-19-08):

Workout plan:

5 cycles: RI: 60 secs
20 stability ball pushups
plank (1 min)
single leg jump rope (50 jumps/leg)

Finisher:
10 slow round kicks (each leg)
10 slow front kicks (each leg)
10 slow side kicks (each leg)
10 slow hook kicks (each leg)
3 - triple side kicks (each leg)

-Finishing TKD kicks at the end were pretty poor, due too being tired so I guess it was a pretty good workout.
- We'll see if the resident "cross-fit" gurus feel it was a well-rounded workout.
- Almost forgot, I can't jump rope worth a shit. Instead of my foot going straight up and down, my jumping foot turns in as I jump up.

[bacardio]

Day 165 (6-19-08)

Diet:

- Had my macro dead-on until my last post-workout meal. Worked everything out before I went to make it, then changed at the last moment and screwed it up. NOTE TO SELF: Plan the meal, and stick to it, dipshit!!!
Exercise:
Workout #2:

-60 minutes of TKD - spin round kicks, spin hook kicks, tornado kicks and 360 round kick practice, did a little marching basics also

[mel]

That is one heck of a spread sheet!

I'm a crappy jump roper. But, practice got me a lot better. That Ross Enamint (sp) guy has a great jump rope tutorial on his site.

TDK stuff is really intense looking! wow!

mel

[Phaedrus49er]

CrossFit also has some good rope jumping videos.

[bacardio]

Day 166 (08-20-08)

Exercise:

This was more of a "I needed to clear my head"-type of workout. Quick but probably not very effective. But I have sparring tonight, so I will get a good workout later.

Never-the-less, here it is:
jump rope
10 slow round kicks (each leg)
jump rope
10 slow front kicks (each leg)
jump rope
10 slow side kicks (each leg)
jump rope
10 slow hook kicks (each leg)
jump rope
10 burpees
20 jumping jacks
10 burpees
20 jumping jacks
10 burpees
20 jumping jacks

medicine ball slams
10 center x 10 left side x 10 right side
10 right x 10 left x 10 center
10 left x 10 right x 10 center

Total time: 21 minutes. I was wearing my heart rate monitor, so I can graph my HR during the workout. Be interesting to see wear this falls into my AT rate.

[bacardio]

Originally Posted by mel

That is one heck of a spread sheet!

I'm a crappy jump roper. But, practice got me a lot better. That Ross Enamint (sp) guy has a great jump rope tutorial on his site.

TDK stuff is really intense looking! wow!

mel

mel -

Thanks for stopping by.

My rope skipping needs a TON of work, so I will probably be adding some everyday. I am just a little weirded-out by the way my feet turn inward when I try to do anything single legged, even when I try and running rope skipping. Hopefully its just practice I need.

The slow kicks really push the balance aspect, so if the core is already tired they tend to be really difficult.

If you would like, I can send you the spreadsheet. I have had a few other people ask for it. So its yours if you would like.

Stop by anytime, and if you have any tips or suggestions, post them please.

Thanks again

[bacardio]

Originally Posted by Phaedrus49er

CrossFit also has some good rope jumping videos.

I was watching the double under video from their site. From watching that video was able to accomplish exactly .75 double unders

[Lost Dog]

Get the book yet?

[bacardio]

Originally Posted by Lost Dog

Get the book yet?

Not yet, I haven't had time to order it. Hope to get it ordered this weekend. I was thinking of saving up some ching and ordering all 3 books, but don't think I will be able to spare the cash, so I will just get the II book.

[L'ilJ]

Hey, that crazy ice skating treadmill I talked about waaaaaaaaaaaaaaaay back arrived at my gym today. I wrote about it in my log. That thing is ridonculous. I haven't seen anyone use it yet, I guess thay have to wait 72 hours after the thing has been assembled to actually use it. Insanity.

[Phaedrus49er]

Originally Posted by bacardio

Not yet, I haven't had time to order it. Hope to get it ordered this weekend. I was thinking of saving up some ching and ordering all 3 books, but don't think I will be able to spare the cash, so I will just get the II book.

From the reviews I've read, it seems they're all fairly similar in concept, just slightly more or less focused on combatives depending on which one you get. Tony kinda panned Full Throttle Conditioning, which sounded more specialized than Infinite Intensity (I'm already modifying workouts, successfully I think).

[bacardio]

Originally Posted by Phaedrus49er

From the reviews I've read, it seems they're all fairly similar in concept, just slightly more or less focused on combatives depending on which one you get. Tony kinda panned Full Throttle Conditioning, which sounded more specialized than Infinite Intensity (I'm already modifying workouts, successfully I think).

So which book to you recommend and do you think the "more" combative training would benefit me more with my TKD, than the less combative ones. I know the "combativeness" is focused more on boxing.

[bacardio]

Day 167 (6-21-08)

Kickboxing: 50 minutes of high impact work with a 8.5 mile bike ride.