Monday, January 31, 2011

Daily Training Update 1/29/2011-1/31/2011

1/29/2011

Light Boxing Sparring
Practiced punches and kicks
50 Sit-ups
20 Ab Wheels

1/30/2011

1/4 Mile Jog
100 Meter Sprint
100 Meter Bunny Hop
100 Meter Sprint
100 Meter Skipping
1/4 Mile Walk
Light Mitt Work
Practiced Grappling

1/31/2011

15 Jumping Jacks
"Sweeping with and Iron Broom" Level 1
Handstand Practice


Notes:

  • I'm gonna start doing this in bursts, so they don't take up as many posts.

Friday, January 28, 2011

Daily Training Update 1/28/2011

Morning


Trainer put me through a circuit involving a spin bike, box jumps, push-ups on dumbells combined with shoulder raises, jumping lunges combined with jump squats, some footwork with a half bosu ball, mountain climbers, push-ups with oblique work, and a plank on a bosu ball. Went through twice.  It was pretty intense.

Walked for ten minutes.

Lunch


Real Anime Training Warm-up
Practiced footwork, punches and kicks for ten minutes.
Walked for ten minutes.


Notes:

  • Crazy random day. 

Wednesday, January 26, 2011

Give Blood!

Gave blood today, so no real training done.  I did stand in some bajiquan stances for a while at work, but that's about it.

I want to take a minute to encourage you guys to give blood, if you can. It's a great way to help people in need and requires little sacrifice on your part. A little pain in the arm, a few minutes of your time, and a day of rest.  A lot of people need blood every day, so it's something with which we all have the power to help.

Thanks, guys. Got some cool stuff planned for the next couple of days. Until then, good luck and train hard!

Tuesday, January 25, 2011

Daily Training Update 1/25/2011

Real Anime Training Warm-up

"Sweeping with a Iron Broom"- Stage 1

Random Bajiquan stance training with random "Twin Lock" training throughout the day.


Notes:

  • If you can't tell, I'm kind of on a kung fu kick (no pun intended).

Monday, January 24, 2011

Grappler Baki- Oliva's Training (Part 3)

Here are Oliva's Friday and Saturday training routines.  Enjoy!

Sergio Oliva's Friday Routine


Overhead Press- 3 Sets of 5 Reps
Extending Heavy Curls- 3 Sets of 5 Reps
French Curls- 3 Sets of 5 Reps
Scott (Preacher) Curls w/bar- 3 Sets of 5 Reps

Scott (Preacher) Curls w/DB/Triceps Press Downs
-3 Sets of 5 Reps
-No specification given for Triceps Press Downs

Chinning Behind the Neck- 5 Sets of 5 Reps
Close Grip Pull-downs- 5 Sets of 5 Reps



Sergio Oliva's Saturday Routine


Sit-ups- 5 Sets of 10 Reps
Leg Raises- 5 Sets of 10 Reps
Side Bends with Bar Behind Neck- 3 Sets of 50 Reps
Squats-
-3 Sets of 3 Reps with Medium Weight
-2 Sets of 3 Reps with Heavy Weight
-3 Sets of 20 Reps with Medium-Light Weight
Front Squats- 5 Sets of 10 Reps
Seated Calf Raises- 5 Sets of 5 Reps

Notes:

  • Realize that if it is a low rep count for a set, that you need to be having a heavier weight for whatever it is. 
  • For sit-ups, you can increase the difficulty by using a decline bench, before using weights.
  • Front Squats are done with the bar held in front, resting on your upper arms and shoulders, your hand crossed high across your body.

That's all for today. I'm going to post one more workout for Oliva that is more inspired by Biscuit, than Sergio. Hopefully you enjoyed the training of the real-life version, though!! He was a monster. I'll post the pictures I have with the last workout. 

Daily Training Update 1/23/2011 and 1/24/2011

23rd

Climbed a tree and a small building early in the day while filming a sketch.

1 Mile Run w/sprints
1 Muscle-up
8 Pull-ups
25 Push-ups
50 Sit-ups


24th

Real Anime Training Warm-up

25 Ab Wheels
25 Push-ups
15 Ab Wheels
15 Push-ups
1 Minute Side Plank Each Side
Practiced full power body hooks on heavy bag
12 Side Bends each side with 35#
Practiced handstands and handwalking


Notes:

  • I felt very random the past couple of days, so that's why the training is like it is. 

Friday, January 21, 2011

Daily Training Update 1/21/2011

Lunch


Run 2 Miles- 15:45


Notes:

  • Had some chest congestion, which sucked.  Hopefully that doesn't last long. 

Wednesday, January 19, 2011

Daily Training Update 1/19/2011

Lunch
20 Minutes Boxing Bagwork

Notes:

  • Tried to go mostly all-out during this session. Really focused on pouring it on in bursts and driving in hard shots.
  • Hands took the abuse well, considering it's the first solid bagwork I've done since I sliced my finger. 

Tuesday, January 18, 2011

Daily Training Update- 1/18/2011

4 Back-to-Back Tabata (20 sec on/10sec off for 8 rounds x 4= 32 Total Rounds)

Push-ups
Sit-ups
Squats
Burpees


Notes: 
  • I think it goes without saying that the burpees kicked my ass after the other stuff.

Grappler Baki- Oliva's Training (Part 2)

Today we're going to cover the Wednesday and Thursday workouts for Sergio Oliva and his anime counterpart Biscuit Oliva.


Sergio Oliva's Wednesday Routine


Sit-ups- 10 Sets of 50 Reps
Leg Raises- 5 Sets of 20 Reps
Sidebends with Bar Behind Neck- 5 Sets, No Specification on Reps

Barbell Squats
-5 Sets with increasingly heavier weight
-5 Reps on Sets 1-4 and 4 Reps on Set 5.

Calf Raises- 10 Sets of 8 Reps


Sergio Oliva's Thursday Routine


Bench Press- 7 Sets of 5 Reps, increasingly heavier weight

Press Behind Neck/Machine Rows Super Sets
-5 Sets
-5 Reps on Press
-No Rep Specification for Machine Rows

Seated Shoulder Press with Dumbbells- No Rep or Set Specification
Dips- 5 Sets of 8 Reps (No Weight)


Notes:

  • If the exercise does not say the weight increases, pick a weight to stick with for the exercise.
  • If an exercise does not have reps or sets specified, use your own judgement on how you feel that day.
  • For the sit-ups, it is conceivable that at some point you can add weight, but I would say not to until you can do all 10 sets of 50 reps without fail.
  • The leg raises, I suppose, are hanging leg raises. The legs need to remain straight as you do them and come up as high as you can.
  • When doing sidebends with a bar behind your neck, please collar the bar well and try not to do too much weight too soon.
  • The first time you do any of these workouts will be a learning experience of how much weight you should use. I was going to list Oliva's weights, but they are really quite ridiculous with the sets and reps he does. I will, however, post the photos that have them listed on them. 

That's all for today guys! Until next time, good luck and train hard!

Monday, January 17, 2011

Grappler Baki- Oliva's Training (Part 1)

In Grappler Baki, Biscuit Oliva (yeah, that's his name) is a massively powerful man, covered in slabs of muscles. As a matter of fact, he has so much muscle he doesn't really even dodge knives because his muscles are so thick and he actually got shot in the chest with a shotgun and was fine (honestly, I can't see it being a very low gauge, but still! It's a damn shotgun!).  In the world of Grappler Baki, Oliva is known as Unchained, lives in the Arizona State Prison and can pretty much do whatever he wants, whenever he wants. He and Yujiro are even (kind of) friends, which says something about his badass-ness. 

Anyway, his character is actually based on real-life bodybuilder Sergio Oliva, who is just a monster of a man, even though he no longer competes in bodybuilding. After some research, I've come across some workouts of his. There are six days of training listed, Monday-Saturday, and it's quite intense. On that note, you need to take into account some things when looking at the frequency, volume, and intensity of these workouts:  To have that much muscle and to recover quickly enough to lift in this manner almost 100% of the time requires steroid use... no ifs, ands, or buts. I'm not telling you to use them, I'm just letting you know that if you attempt to tackle this program full-on, especially if you are not already in shape, you will most likely overtrain and possibly injure yourself.  At the end, I'll also post some pictures of the workouts with the actual weights Oliva would use. 

Here are the first two workouts:

Sergio Oliva's Monday Routine

Bench Press/Pull-up Super Sets
-7 Sets
-8 Reps on Bench Press with increasingly heavier weight.
-15 Rep Max on Pull-ups (don't go over 15 reps in a set)

Dumbbell Flyes/Dips Super Sets
-5 Sets
-15 Reps on Flyes 
-Max Reps on Dips

Sergio Oliva's Tuesday Routine

Overhead Press- 5 Sets of 10 Reps (Keep the same weight)
Extending Heavy Curls- 5 Sets of 5 Reps (Keep the same weight)
French Curls- 5 Sets of 5 Reps (Keep the same weight)
Scott (Preacher) Curls with Bar- 5 Sets of 10 Reps (Keep the same weight)
Scott (Preacher) Curls with Dumbbells- 5 Sets of 5 Reps (Keep the same weight- one arm at a time.)

Seated Dumbbell Triceps/Triceps Press Down Super Set
-5 Sets 
-5 Reps Dumbbell Triceps
-No Specification for Triceps Press Downs


Notes:
  • Just to clarify, you don't need to do the Monday-Saturday workouts on their respective days. It's perfectly OK to do Monday on a Friday, because generally Real Anime Training workouts are not done in any particular order, unless of course you've constructed some sort of themed training program from them. :)
  • Unless noted as Dumbbell, use a straight bar for all lifts.
  • For Pull-ups, you are welcome to use whatever grip you like or even alternate between different grips. You can even use a weights if you like. 
  • Extending Heavy Curls, I assume, is just biceps curls with a straight bar. Be sure not to cheat with your hips on this movement and use full range of motion, which means a split-second hang at the very bottom of the movement.
  • Preacher Curls
  • Dumbbell Preacher Curls
  • French Curls 
  • You are more than welcome to cut the sets down at the beginning of your training and please be mindful not to jump ahead in weight too quickly. It is better to start at a weight you can handle and build from that point, than to improperly do an exercise with too much weight and see no significant strength gains or (worse) get injured.
That's all for today.  Sorry for the slowness recently. Since there aren't a whole lot of "bodybuilding" type workouts in Real Anime Training, I hope you enjoy the variety that these workouts bring to the table.  Until next time, good luck and train hard!

Daily Training Update- 1/14/11

Jack Hanma's Athletic Training


Notes:

  • This is my second time doing this workout and it actually went a lot better this time. It still beat my ass, but it's supposed to do that, no matter how good of shape you are in. 

Tuesday, January 11, 2011

Daily Training Update- 1/11/11

1. 400 push-ups broken up into various sets and types during a 2-Hour period.
2. Random Twin Lock Training

Notes:

  • This was good just to mix it up today.
  • Did wide, diamond, shoulder-width, fingers facing out, and on the back of hands.

Sunday, January 9, 2011

Garouden: Bunshichi Tanba's Daily Training

Garouden is a badass manga, which was apparently a book series first, has also been made into a movie and has another manga version. Bunshichi Tanba has a lot of success as a dojo crasher, until he stumbles upon a pro-wrestling gym and procedes to get worked over. The story chronicles Tanba's exploits, as well as the fights of some of the world's greatest (fictional) fighters. I've only ever read both the manga versions, but both are very enjoyable and include great action. I strongly encourage you to check out any version of the story you can get your hands on.

Also, this workout is called "Daily Training," but I'm sure that this isn't the only thing he does, it's just something he's seen doing in one of the manga versions.

Garouden: Bunshichi Tanba's Daily Training

Run 3 Miles, then

50 Knuckle Push-ups
10 Fingertip Push-ups (5 fingers)
10 Fingertip Push-ups (minus pinky)
10 Fingertip Push-ups (minus pinky/ring)
10 Fingertip Push-ups (minus pinky/ring/middle)
10 Thumb Push-ups
---2 Rounds

Practice Martial Arts

Notes:
  • If you are unable to do fingertip push-ups, just practice them as best you can. I would say you would need to be able to do all 50 Fingertip push-ups with 5 fingers before you start dropping other fingers.
  • For martial arts practice, there is no definite time or prescription. You can do forms, shadowbox, practice techniques, hit pads/mitts, spar, or just practice various footwork.
  • Ideally, there is no rest in between any of the activities of this workout.

Sorry there haven't been too many workouts recently. The holidays and work have kept me pretty busy, but I've still been researching. Still looking to toss out some things like Garouden, Ultra Red, TOUGH, and other things.

Daily Training Update- 1/9/2011

Warm-up:
-Jog/Walk 1 Mile with my Dad

1 Minute Squats
1 Minute Sledgehammer Swings
--4 Rounds

1. Chest Expander: 5 Reps
2. Side Lateral Raises 20#: 2 x 8 Reps
3. Barbell Shrugs 175#: 1 x 18 Reps, 1 x 15 Reps
4. Dumbbell Curls 40#: 2 x 8 Reps
5. Explosive Dumbbell Hammer Curls 20#: 2 x 12 Reps
6. Fast Chain Punching: 2 x 30 Seconds
7. Practicing Parrying/Trapping
8. Ab Wheel from Knees: 15 Reps

Notes:
  • It was good to be able to train with my Dad again. He hasn't been able to run for a long time, because of a serious injury, but after long periods of rehabilitation and some really nice shoes, he's been able to run a couple of times now.
  • I really do like to mix it up with my training. This workout wasn't so cardio taxing and wasn't super heavy or high rep-- but kind of stayed right in the middle of all three and included some things I don't normally do.

Friday, January 7, 2011

Thursday, January 6, 2011

Daily Training Update- 1/6/2011

Break
Practiced some Bajiquan techniques I've been attempting to learn.

Lunch
"Sweeping with an Iron Broom" Stage 1

Notes:

  • Stance training is hard. I'm not used to this kind of thing, because it's so much different than other types of conditioning. I'm liking this "stability" that's started to come with the stance training, for certain. 
  • I'll be happy when I have more time to train. Ugh...

Daily Training Update- 1/5/2011

Break
Real Anime Training Warm-up

Lunch
Baki's Shadowboxing Extravaganza

Notes:

  • Tried to be creative during this session. Tried out some Bajiquan, some shadow grappling, and a couple of harder kicks, while obviously working my normal boxing/kickboxing into it.
  • Was pleased with the level of effort I put through the whole 30 minutes. It's an improvement from previous attempts.

Sunday, January 2, 2011

Daily Training Update- 1/2/2011

Sprints- 1 Minute
Tire Flips- 1 Minute
Push-ups- 1 Minute
Sprints- 1 Minute
Sledgehammer to Tire- 1 Minute
Push-ups- 1 Minute

--2 Rounds

Notes:

  • Didn't really have time to warm-up because it was getting dark outside and I needed to crack this one out.
  • I was going to keep count of my reps for everything, but I kind of lost count during all of it. 
  • The cold air really got to me. I think it would've been less severe if I'd gotten the opportunity to warm up.