Pigram's Health and Fitness Journal

1.22.12 Clubbells & body weight

noreply@blogger.com (Todd Pigram) — Tue, 24 Jan 2012 03:33:00 +0000

Intu-Flow

Double Swipes 5x10 -25s
Mills 5x10/10 -15
Spinal Rocks 5x10
Quad Presses 5x10

Prasara

- Posted using BlogPress from my iPad

1-21-12 Cardio

noreply@blogger.com (Todd Pigram) — Tue, 24 Jan 2012 03:31:00 +0000

Intu-Flow

Just Dance 2 Fitness -20 min session

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1/19/12 #Kenpo Strikes/kicks & CBs

noreply@blogger.com (Todd Pigram) — Fri, 20 Jan 2012 03:58:00 +0000

Morning Intu-Flow

Kick stretches

Kenpo - on heavy bag - All 10L/R unless notated

Backfist
Rear snapping punch
Backfist/hammer fist/looping back knuckle strike combo
Inward downward diagonal heel palm and claw/outward downward diagonal heel palm and claw combo
Inward horizontal heel palm and claw/outward horizontal heel palm and claw combo
Straight blast

Front snap kick
Rear thrust kick
Lead drag step double roundhouse
Rear crossover canted side kick
Rear front kick/back kick/side thrust/wheel combo
Inward crescent
Outward crescent
Lead drag step heel hook

CBs
Dbl swipes 5x10-25#
Mills 5x10/10-15#

Stretching - I am so far away from the splits both American and Chinese that I had in the mid 90s. Might have to break out the wax paper again.....

Drillbit
Forearm frog

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Location:Queens Park Ave,Mayfield Heights,United States

1.17.12 - #Kenop #AKLA #ESIK #TheTacFitAlbum

noreply@blogger.com (Todd Pigram) — Wed, 18 Jan 2012 04:19:00 +0000

I bought E.S.I.K - The TacFit Album: Dare More, Bleed Less prior to starting the session. Highly recommend his album for TacFit or Kenpo Sessions.

Kenpo - Review/Refresh

Yellow Belt - All 10 Techniques/Blocking Set 1/ Short Form 1(right Side Only) - This is great and ready to go if I had to retest

Orange Belt - all 24 Techniques/Kicking Set #1/Short Form 1 both sides - first 13 techniques are golden, 14-18 I reviewed and practiced many times. Kicking set needs more work. Back in 1994, my Orange belt test was probably my best test that i have ever done.

Purple Belt - went through the first 3 techniques - surprising i remembered most of them.

I am getting some speed back into my strikes and kicks the more i relax. I keep visualizing being back in class in 1994-1996. these visualizations are making things easier.

Doing the hand strikes last night my right shoulder popped big time. I was worried about this, however I was able to do 5x5 knuckle push-ups without any pain in my shoulder. Huge step, first time since June 2011 that i haven't had any pain.

1.16.12 - Kenpo and KB Swings

noreply@blogger.com (Todd Pigram) — Wed, 18 Jan 2012 00:40:00 +0000

Held Horse stance for the entire duration of Snap! - Power 5:46

Punches
lead Backfist 10L/R
rear snap punch - 10L/R
Combo Lead backfist/Rear snap punch/Lead hook 10L/R

Kick
Combo rear leg Front Thrust/back thrust/side thrust/wheel kick 10/l/r
combo rear leg front/back thrust 10l/r
Rear canted side kick 10L/R

All yellow and Orange Techniques

KB Swings
20 2h swings on the minute for 6 minutes

1.15.12 - Zumba

noreply@blogger.com (Todd Pigram) — Wed, 18 Jan 2012 00:33:00 +0000

1 hour of Xbox 360 Zumba

1/11/12 kettlebells & kenpo #kenpo #akla #kettlebells #ata

noreply@blogger.com (Todd Pigram) — Thu, 12 Jan 2012 02:29:00 +0000

Band Ageless

KBs
A1. Dbl KB MP 3x3 32kg
A2. Alt KB rows 3x5 32kg

Kenpo
Worked on kicks on heavy bag ~100kicks/leg

Worked with Shane on his side kicks and front kicks. He gets to test for his Orange belt on 1/28/12 @10:00 am. He is doing so well. I am proud

Steven hit the KBs while I was at work. He did the same session as Monday. He is progressing very well. I am proud.

- Posted using BlogPress from my iPad

Location:Queens Park Ave,Mayfield Heights,United States

1.10.12 - Kenpo #AKLA #Kenpo

noreply@blogger.com (Todd Pigram) — Wed, 11 Jan 2012 12:51:00 +0000

Band Ageless(arm and Leg Stim-pak)

Kenpo
All of Yellow belt requirements, techniques and forms/sets
All of Orange belt requirements, techniques and forms/sets

1/9/12 - kettlebells

noreply@blogger.com (Todd Pigram) — Tue, 10 Jan 2012 02:27:00 +0000

Strain Prevention A1. Dbl kb press - 3 x 5 A2. Alt kb rows 3 x 5 B1. Dbl kb front squats - 3x5 B2. Dbl swings - 3x5 C1. Cb tick tocks 2x10 Prasara body flow yoga - Posted using BlogPress from my iPad

1/8/12 - Intu-Flow

noreply@blogger.com (Todd Pigram) — Tue, 10 Jan 2012 02:24:00 +0000

Strain prevention - Posted using BlogPress from my iPad

Location:Queens Park Ave,Mayfield Heights,United States

1-6-12/1-7-12 cardio

noreply@blogger.com (Todd Pigram) — Sun, 08 Jan 2012 15:11:00 +0000

Friday - 1.5hrs of Just Dance 3 Saturday - 1hr of Dance Central 2 - Posted using BlogPress from my iPad

Location:Queens Park Ave,Mayfield Heights,United States

1-5-12 - Day 7- mod intensity #fitness #cardio

noreply@blogger.com (Todd Pigram) — Fri, 06 Jan 2012 02:12:00 +0000

Something different tonight. Brought the Xbox360 and kinect up stairs and did an hour of just dance 3. I felt I needed some extra cardio since coming off the warrior diet. Broke a great sweat and had some great family time. - Posted using BlogPress from my iPad

Location:Queens Park Ave,Mayfield Heights,United States

1.4.12 - Day 6 - Low Intensity #tacfit #fitness

noreply@blogger.com (Todd Pigram) — Thu, 05 Jan 2012 02:44:00 +0000

Stress Conversion No Kenpo today. Worked in my home lab. - Posted using BlogPress from my iPad

Location:Queens Park Ave,Mayfield Heights,United States

1.3.12 - Day 5 - No Intensity #fitness #Tacfit #Kenpo #akla

noreply@blogger.com (Todd Pigram) — Wed, 04 Jan 2012 02:37:00 +0000

Strain Prevention

Kenpo
Yellow - Short Form 1, Blocking Set
Orange - Short Form 1 (both Sides), Kicking Set 1
Purple - Long Form 1 (need more practice, missed the whole isolation set), Finger Set 1

1.2.12 - Day 4 - Hi Day #fitness #TacFit #Commando #TacfitTimer

noreply@blogger.com (Todd Pigram) — Tue, 03 Jan 2012 01:19:00 +0000

TFC - warm up 1

TFC - Recruit 1
TACFIT SESSION REPORT [20/10X8+60]

Exercise 1: 5,5,5,5,5,5,5,5 [5]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6

Exercise 2: 8,8,8,8,8,8,8,8 [8]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6

Exercise 3: 5,5,5,5,5,5,4,5 [4]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6

Exercise 4: 5,5,5,5,5,5,5,5 [5]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6

Exercise 5: 6,6,5,5,5,5,5,5 [5]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6

Exercise 6: 2,2,2,2,2,2,2,2 [2]
HRbpm: 120 RPT: 8 RPD: 3 RPE: 6

TACFIT SCORE: 29
Average HRbpm: 20.00
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00

TFC Cool Down 1

1.1.12 - Day 3 - Mod Intensity #fitness #tacfit #4x7 #kenpo #AKLA

noreply@blogger.com (Todd Pigram) — Mon, 02 Jan 2012 02:58:00 +0000

TBAR - Delta Level 4 rounds - 8 exercises 30s each, 1 minute between rounds

Atlas Yoga

Kenpo
Yellow - Delayed sword x10
Orange - Clutching Feathers x10
Reviewed 1st technique of Purple/Blue/Green/3rd Brown

12.31.11 Day 2 low intensity #tacfit #akla #kenpo

noreply@blogger.com (Todd Pigram) — Sun, 01 Jan 2012 04:26:00 +0000

Stress Conversion Short Form 1 both sides Blocking set 1 Finger set 1 - Posted using BlogPress from my iPad

Location:Queens Park Ave,Mayfield Heights,United States

12.30.11 - Day 1 - No Intensity #tacfit #fitness #4x7

noreply@blogger.com (Todd Pigram) — Sat, 31 Dec 2011 01:42:00 +0000

Started proper 4x7 of TacFit Barbarian/King of Clubs. I will be alternating the Mod Days between TBAR/TKOC and using TacFit Commando for High days. On Low Days I will be including Kenpo Forms. Starting on 1/1/12, I will be doing all Kenpo Techniques that correspond to that day, including learning new techniques for 2nd Brown Belt. As I get some of my speed and sharpness back, I will up load some videos to YouTube to track progress. Heavy bag work will be done on Mod Day. I am also coming off the the warrior diet, since it isn't working for me anymore. i have started logging my food intake again on my food journal.

Day 1
No Intensity

Strain Prevention

12.28.11 - tonight's session #fitness #TacFit #KingOfClubs #Kenpo

noreply@blogger.com (Todd Pigram) — Thu, 29 Dec 2011 02:07:00 +0000

Intu-Flow

TacFit KOC - Delta level - I really need a Brusier Jr. The Bruiser is a little heavy for all 90s and the 25 is too light. First round all Bruiser, second round used both Bruiser and the 25.

Atlas yoga

Worked on my side splits and stretching. Looked over last 12 techniques of orange while stretching.

12-26-11 - TacFit KOC

noreply@blogger.com (Todd Pigram) — Tue, 27 Dec 2011 02:29:00 +0000

Strain Prevention TacFit KOC - Delta Level - Steven and I tried this today. I really need a 35# CB, the 45# is heavy for this, but I will get stronger. Prasara

12.-24-11 - Prasara

noreply@blogger.com (Todd Pigram) — Tue, 27 Dec 2011 02:26:00 +0000

Strain Prevention Stress Conversion Atlas Yoga

12-23-11 - Intu_Flow

noreply@blogger.com (Todd Pigram) — Tue, 27 Dec 2011 02:25:00 +0000

Strain Prevention

12-21-11 & 12-22-11 - some kind of 24 hr bug

noreply@blogger.com (Todd Pigram) — Tue, 27 Dec 2011 02:24:00 +0000

I was sick Wednesday and Thursday

12/20/11 - TBAR & Kenpo #Kenpo #TacFit #AKLA

noreply@blogger.com (Todd Pigram) — Wed, 21 Dec 2011 01:24:00 +0000

AM - Kurz kick stretches

PM - Mod Day
Strain Prevention

TBAR - Level 1 - 4 rounds as prescribed

Dbl KB rows - 32s - 5X5

Kenpo

All of Yellow belt techniques, Blocking Set 1, & short Form 1 - Right side only

first 12 techniques of Orange belt, short form 1 both sides

Kicks on heavy bag
Front snap kick - 10L/R
Rear Front Thrust kick - 10/L/R
Wheel Kick - 10L/R
Lead round house - drag-step - 10L/R
Rear round house - 10L/R
Inward Crescent - 10L/R - rear leg
Outward Crescent - 10L/R - rear leg
Lead snapping side - 10L/R
Lead thrusting side - 10L/R
lead hook kick - drag-step - 10L/R

Spinal rocks - 15 reps

Kurz weighted lying leg exercises

Prasara

- Posted using BlogPress from my iPad

Location:Queens Park Ave,Mayfield Heights,United States

12.19.11 -TBAR - Low Day - Kenpo/TKD #TacFit #kenpo #AKLA #ATA

noreply@blogger.com (Todd Pigram) — Tue, 20 Dec 2011 00:01:00 +0000

Low Intensity

Stress Conversion

Atlas Yoga

Kenpo
Steven - Yellow Short Form 1
Me - Oranage Short Form 1 both sides
Both Blocking set 1

TKD
Shane did his first form - both Fluid and static
Some punch and kick drills

Tomorrow for Mod day back to TBAR Level 1