Old guy training

Discussion in 'Training Logs' started by Xue Sheng, Jul 17, 2017.

  1. axelb

    axelb Master of Office Chair Fu Supporter

    I remember well the amount I would sweat, and leg pain from Taiji Yang form. I did Chen style for a bit also and they went for even deeper stances :confused::eek:
     
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  2. Xue Sheng

    Xue Sheng All weight is underside

    January 27, 2018 - additional

    Modified Yoga routine

    January 28, 2018

    10 minutes on treadmill
    Yang Taijiquan Long form
    Tung Taijiquan fast form
     
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  3. Xue Sheng

    Xue Sheng All weight is underside

    Tung Ying Chieh version of Yan,g from my Shifu, is lower than the Yang you see from the Yang family, but higher than Chen.

    I also trained Chen a few years ago but only learned the 18 form and Laojia Yilu. I no longer do any Chen
     
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  4. Xue Sheng

    Xue Sheng All weight is underside

    January 29, 2018

    Gave my legs a rest, 2 days of doing taiji with the corrections my shifu gave me and they are stiff and sore. From what I am reading, when you are a geezer like me you need to give yourself more recovery time.

    So.... I did weights, dumbbells, circuit, 2 rounds. Still not heavy, 20 pound dumbbells
    • Squats 12 reps - 40lbs
    • Bench Press 12 reps - 40lbs
    • Deadlift 12 reps - 40lbs
    • Overhead Press 12 reps - 40lbs
    • Bent over rows - 1 side at a time - 12 reps - 40lbs
    Total Gym only 1 round, felt something hurt a bit in the left shoulder blade on the last exercise so I decided not to push it.
    • Pull-ups 12 reps at level 4
    • Chin-ups 12 reps at level 4
    • Chest flies 12 reps at level 3
    • Baduanjin (8 pieces of Brocade)
    ------------------------------------------------------------------------------------
    And now for some weightlifting reminiscing from my early 30s
    To show what a wimp I’ve become :D, and maybe to give someone some ideas for training
    My workout from the early 1980s.
    I would not go any heavier because I was doing this alone in my basement without a spotter
    • Dead lift, 1 set - 6 to 8 reps at 180lbs
    • Bench Press, 1 set - 6 to 8 reps at 150lbs
    • Standing Military Press, 1 set - 6 to 8 reps at 110lbs
    • Dumbbell Curls – 2 sets - 10 reps at 35lbs per dumbbell
    • Dumbbells - Triceps Extension – 2 sets - 10 reps at 35lbs per dumbbell
    • Dumbbells - Bent over rows – 2 sets - 10 reps at 35lbs per dumbbell
     
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  5. axelb

    axelb Master of Office Chair Fu Supporter

    I was reading an article about training goals as you get older - the part that always stuck with me, was about how your goals each year should not be seen as to increase the numbers in lifting, or speed running, but maintaining the same numbers should be viewed as progress. I'm a way off from that, but I like to bear that in mind especially when I'm having slow months (or years).
     
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  6. Xue Sheng

    Xue Sheng All weight is underside

    January 30, 2018

    Sun salutation - 3 rounds

    10 minutes treadmill at incline level 5 at 3mph
    Taijiquan - Yang Long form
    Taijiquan - Tung fast form
     
  7. Xue Sheng

    Xue Sheng All weight is underside

    From my POV that makes since, however since I am coming back to training after injury and dealing with Arthritis as well I think gains are possible. Am I going to be doing a 180lb deadlift again....likely not, but I do think I can do better than 40lbs. It is just a matter of taking it slow and listening to my internal Dirty Harry

    [​IMG]

    Which is something I have not been good at since I hit 50...but not closer to 60 than 50, I am beginning to listen
     
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  8. Xue Sheng

    Xue Sheng All weight is underside

    January 31, 2018

    Sun Salutations only 2 rounds, I was pressed for time before work

    Stairs; 6 flights up

    Yoga, Long routine

    Yang Taijiquan Long form
     
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  9. Xue Sheng

    Xue Sheng All weight is underside

    February 01, 2018

    Had a thought this morning, I use to get up every morning and go to my basement and work on the total gym. I would do
    15 triceps kick backs
    15 rows palms vertical
    15 triceps kick backs
    15 rows palms horizontal
    15 triceps kick backs
    15 cross cable rows

    And then I decided that was not enough so I added a bunch more to my morning routine.... and then stopped going to the basement in the morning to work on the total gym..... today I went back to the old morning routine and it felt great, so that is what I will do in the mornings 3 or 4 mornings a week from now on...so...

    February 01, 2018

    Total Gym at level 3
    12 triceps kick backs
    12 rows palms vertical
    12 triceps kick backs
    12 rows palms horizontal
    12 triceps kick backs
    12 cross cable rows
    12 Chest flies, 2 sets

    Went to work, but got a call the youngest was sick, so I went home and took her to the doctor. A viral infection, but strep and not the flu.

    She slept so I started reading Xing Yi Quan Tu Na Si Ba by Song Zhi Yong with Tom Bisio. Now I'm an old (retired from) xingyiquan guy but this got me wanting to do some standing practice so

    Zhan Zhuang only 3 minutes
    Santi Shi, only 3 minutes per side

    She as still sleeping so Yoga was next

    All poses held for 5 long deep breathes unless otherwise stated

    1. Standing back bend and side bend - 5 times each side hold for 1 breath
    2.Forward Bend - hold for 10 breaths
    3. Chair Pose or "Utkatasana"
    4. Tree pose
    5. Mountain Pose
    6. Warrior 1 (poses 6 though 9 done right side fist, then repeat on left side)
    7. Warrior 2
    7a. 5 point star
    8. Triangle Pose
    9. Half-moon pose
    10. Camel pose
    11. Extended puppy pose
    12. Cat - Cow pose (10X)
    13. Downward Dog
    14. Plank
    15. Cobra
    16. Boat Pose
    17. Crunches (x25)
    18. Bridge Pose
    19. Shoulder stand - held for 10 breaths
    20. Plow
    21. Reclining Cobbler - held for 12 breaths
    22. Shavasana - held for 12 breaths
    23. Sukhasana (Easy Pose) - held for 10 breaths
    24. Legs-Up-the-Wall Pose or "Viparita Karani" - held for 30 breaths
    25. Legs-Up-the-Wall Cobblers pose - held for 10 breaths
    26. Straight leg pose seated
    27. Wide angle pose seated
    28. Easy pose - held for 10 breaths

    Hope to do taijiquan later after my wife gets home
     
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  10. Xue Sheng

    Xue Sheng All weight is underside

    February 2, 2018

    Yang Long Form

    4 flights of stairs

    All poses held for 5 long deep breathes unless otherwise stated

    1. Standing back bend and side bend - 5 times each side hold for 1 breath
    2.Forward Bend - hold for 10 breaths
    3. Chair Pose or "Utkatasana"
    4. Tree pose
    5. Mountain Pose
    6. Warrior 1 (poses 6 though 9 done right side fist, then repeat on left side)
    7. Warrior 2
    7a. 5 point star
    8. Triangle Pose
    9. Half-moon pose
    10. Camel pose
    11. Extended puppy pose
    12. Cat - Cow pose (10X)
    13. Downward Dog
    14. Plank
    15. Cobra
    15a. Upward Plank
    16. Boat Pose
    17. Crunches (x25)
    18. Bridge Pose
    19. Shoulder stand - held for 10 breaths
    20. Plow
    21. Reclining Cobbler - held for 12 breaths
    22. Shavasana - held for 12 breaths
    23. Sukhasana (Easy Pose) - held for 10 breaths
    24. Legs-Up-the-Wall Pose or "Viparita Karani" - held for 30 breaths
    25. Legs-Up-the-Wall Cobblers pose - held for 10 breaths
    26. Straight leg pose seated
    27. Wide angle pose seated
    28. Easy pose - held for 10 breaths

    Standing post 3 minutes
    Santi Shi 3 minutes per side
     
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  11. Xue Sheng

    Xue Sheng All weight is underside

    February 03, 2018

    Total Gym all 3 sets of 12 reps at level 3
    Triceps kick backs
    Rows
    -Total Gym all 1 sets of 15 reps at level 3
    Iron cross
    Pull ups/Chin ups
    Seated Chest Press
    Chest flies
    Pull over crunch
    Triceps extension

    Yang Long Form

    All poses held for 5 long deep breathes unless otherwise stated

    1. Standing back bend and side bend - 5 times each side hold for 1 breath
    2.Forward Bend - hold for 10 breaths
    3. Chair Pose or "Utkatasana"
    4. Tree pose
    5. Mountain Pose
    6. Warrior 1 (poses 6 though 9 done right side fist, then repeat on left side)
    7. Warrior 2
    7a. 5 point star
    8. Triangle Pose
    9. Half-moon pose
    10. Camel pose
    11. Extended puppy pose
    12. Cat - Cow pose (10X)
    13. Downward Dog
    14. Plank
    15. Cobra
    15a. Upward Plank
    16. Boat Pose
    17. Crunches (x25)
    18. Bridge Pose
    19. Shoulder stand - held for 10 breaths
    20. Plow
    21. Reclining Cobbler - held for 12 breaths
    22. Shavasana - held for 12 breaths
    23. Sukhasana (Easy Pose) - held for 10 breaths
    24. Legs-Up-the-Wall Pose or "Viparita Karani" - held for 30 breaths
    25. Legs-Up-the-Wall Cobblers pose - held for 10 breaths
    26. Straight leg pose seated
    27. Wide angle pose seated
    28. Easy pose - held for 10 breaths

    Standing post
    Santi shi

    February 04, 2018 (Sunday)

    Yang Long Form
    Tung fast form - x2
    Yang Dao form - x2

    February 05, 2018

    So far
    Shoveled my dang driveway. I can literally fit 8 or 9 cars in my driveway without a problem and the entire dang thing was covered with an inch of ice crystals on top of ice. It was like scraping heavy ice of a windshield the sixe of my driveway.... that was a work out for an old guy like me
     
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  12. Xue Sheng

    Xue Sheng All weight is underside

    February 05, 2018 evening

    Yang Long Form
    Standing post and Santi Shi standing

    Not feeling very well, think I am fighting the infection my youngest had.
     
  13. Xue Sheng

    Xue Sheng All weight is underside

    February 06, 2018

    Total Gym all 3 sets of 12 reps at level 3
    Triceps kick backs
    Rows

    And actually did Piquan (Xingyiquan) again, had not trained piquan in a few months.

    Nothing else, I am fighting the infection my youngest had and it is zapping my energy

    Thinking about starting my 100 a day for a week 5 elements practice; Week 1 would be piquan 100 times, week 2 would be zuanquan 100 times, etc.
    Piquan, Zuanquan, Bengquan, Paoquan, Hengquan

    For those that do not know Xingyiquan, these are the forms I am talking about doing. Also this is not me, this is Hai Yang, a person I would like to train with, but sadly he is in Montreal, over 300 miles from where I am

     
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  14. Xue Sheng

    Xue Sheng All weight is underside

    February 07, 2018

    Morning

    All poses held for 5 long deep breathes unless otherwise stated

    1. Standing back bend and side bend - 5 times each side hold for 1 breath
    2.Forward Bend - hold for 10 breaths
    3. Chair Pose or "Utkatasana"
    4. Tree pose
    5. Mountain Pose
    6. Warrior 1 (poses 6 though 9 done right side fist, then repeat on left side)
    7. Warrior 2
    7a. 5 point star
    8. Triangle Pose
    9. Half-moon pose
    10. Camel pose
    11. Extended puppy pose
    12. Cat - Cow pose (10X)
    13. Downward Dog
    14. Plank
    15. Cobra
    15a. Upward Plank
    16. Boat Pose
    17. Crunches (x25)
    18. Bridge Pose
    19. Shoulder stand - held for 10 breaths
    20. Plow
    21. Reclining Cobbler - held for 12 breaths
    22. Shavasana - held for 12 breaths
    23. Sukhasana (Easy Pose) - held for 10 breaths
    24. Legs-Up-the-Wall Pose or "Viparita Karani" - held for 30 breaths
    25. Legs-Up-the-Wall Cobblers pose - held for 10 breaths
    26. Straight leg pose seated
    27. Wide angle pose seated
    28. Easy pose - held for 10 breaths

    Evening

    Total Gym all 3 sets of 12 reps at level 3
    Triceps kick backs
    Rows

    Dumbbell work, 2 Dumbbells, 20 lbs each

    Squats 1 x 12
    Bench Press 1 x 12
    Dead Lift 1 x 12
    Overhead Press 1 x 12
    Bent Over Rows 1 x 12

    Total Gym Level 4
    Chin Ups 12 at level 4
    Pull Ups 12 at Level 4

    Yang Long form
     
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  15. Xue Sheng

    Xue Sheng All weight is underside

    February o8, 2018

    Yang Long Form
    Tung Fast Form
    Posture repetition 4 postures 10/3 postures 20/1 posture
    Xingyiquan Santi Shi - 40 repetitions
     
  16. Xue Sheng

    Xue Sheng All weight is underside

    Another 4am headache, no training in the morning

    Evening

    Total Gym all at level 3

    Triceps Kick Backs 3 sets
    Rows 3 sets
    Iron Cross 3 sets
    Pull ups/Chin ups/Parallel 3 sets
    Seated Chest press 1 set
    Chest Flys 1 set
    Pull Over Crunch 1 set
    Lying Triceps Extensions 1 set

    Taijiquan work

    20 Grasp Sparrows Tail
    20 Golden Rooster stands on 1 leg
    20 Repulse Monkey
    20 Brush Knee Step
    20 Diagonal Flying
     
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  17. Xue Sheng

    Xue Sheng All weight is underside

    February 10, 2018

    Yoga: All poses held for 5 long deep breathes unless otherwise stated

    1. Standing back bend and side bend - 5 times each side hold for 1 breath
    2.Forward Bend - hold for 10 breaths
    3. Chair Pose or "Utkatasana"
    4. Tree pose
    5. Mountain Pose
    6. Warrior 1 (poses 6 though 9 done right side fist, then repeat on left side)
    7. Warrior 2
    7a. 5 point star
    8. Triangle Pose
    9. Half-moon pose
    10. Camel pose
    11. Extended puppy pose
    12. Cat - Cow pose (10X)
    13. Downward Dog
    14. Plank
    15. Cobra
    15a. Lizard Pose
    15b. Upward Plank
    16. Boat Pose
    17. Crunches (x25)
    18. Bridge Pose
    19. Shoulder stand - held for 10 breaths
    20. Plow
    21. Reclining Cobbler - held for 12 breaths
    22. Shavasana - held for 12 breaths
    23. Sukhasana (Easy Pose) - held for 10 breaths
    24. Legs-Up-the-Wall Pose or "Viparita Karani" - held for 30 breaths
    25. Legs-Up-the-Wall Cobblers pose - held for 10 breaths
    26. Straight leg pose seated
    27. Wide angle pose seated
    28. Easy pose - held for 10 breaths

    Treadmill - Walking
    Incline: 6
    speed: 3.2 mph
    time: 15 minutes
     
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  18. Xue Sheng

    Xue Sheng All weight is underside

    February 11, 2018

    Yoga: All poses held for 5 long deep breathes unless otherwise stated

    1. Standing back bend and side bend - 5 times each side hold for 1 breath
    2.Forward Bend - hold for 10 breaths
    3. Chair Pose or "Utkatasana"
    4. Tree pose
    5. Mountain Pose
    6. Warrior 1 (poses 6 though 9 done right side fist, then repeat on left side)
    7. Warrior 2
    7a. 5 point star
    8. Triangle Pose
    9. Half-moon pose
    10. Camel pose
    11. Extended puppy pose
    12. Cat - Cow pose (10X)
    13. Downward Dog
    14. Plank
    15. Cobra
    15a. Lizard Pose
    15b. Upward Plank
    16. Boat Pose
    17. Crunches (x25)
    17a. Reclining hand to Big Toe Pose
    18. Bridge Pose
    19. Shoulder stand - held for 10 breaths
    20. Plow
    21. Reclining Cobbler - held for 12 breaths
    22. Shavasana - held for 12 breaths
    23. Sukhasana (Easy Pose) - held for 10 breaths
    24. Legs-Up-the-Wall Pose or "Viparita Karani" - held for 30 breaths
    25. Legs-Up-the-Wall Cobblers pose - held for 10 breaths
    26. Straight leg pose seated
    27. Wide angle pose seated
    28. Easy pose - held for 10 breaths

    Pranayama Breathing Exercises
    1. Three Part Breathing
    2. Alternate Nostril Breathing

    Yang Long Form

    Baguazhang Tea Cup Exercises with weights

    4 lbs 10 rounds per side
    6 lbs 5 rounds per side
    9 lbs 5 rounds per side

    Then attempted with ping pong ball.... failed miserably
     
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  19. Xue Sheng

    Xue Sheng All weight is underside

    February 12, 2018

    Stairs 7 flights

    Treadmill 3.3 mph at an incline of 6

    Dumbbell work, 2 Dumbbells, 20 lbs each

    Squats 1 x 12
    Bench Press 1 x 12
    Dead Lift 1 x 12
    Overhead Press 1 x 12
    Bent Over Rows 1 x 12

    Total Gym Level 5
    Chin Ups 12 at level 5
    Pull Ups 12 at Level 5
     
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  20. Xue Sheng

    Xue Sheng All weight is underside

    February 13, 2018

    No training, my mother (in her 80s) fell in driveway, spent much of my evening in the Emergency room
     

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