Home

Welcome to my 4th Dan training dairy

March 2010 the month I qualify for my 4th Dan, my training is starting in earnest in Jan 2010 but really it started four year's ago the moment I passed my 3rd Dan. After my 3rd Dan I sat down and thought out how I could improve my Karate.

The plan I came up with was to improve first my Kumite and then improve my kata, the only way of really doing this was to start competing again. Having spent a lot of my younger years competing in various sports, Boxing, Karate, Thai boxing and judo, it was not something I really felt I needed to do.

After my first come back I realised this wasn't true, so I have spent the next four years trying to correct this. gaining some much needed experience on the way and also building a great team of fighters. Anyway I have decided to log the next three and a bit months to give you a idea of the training involved and give some tips and ideas. Enjoy!

Tuesday 20th July

Worked in the garden today, using the kettlebells and also incorporating plenty of body weight exercise's then went on to the makiwara and board breaking.

Saturday 17th July

Good fitness session last night practised the bleep test and the Rokakai black belt fitness test. not so good at today's session as i opened up my shin during sparring, this resulted in a trip to A&E. Anyway diet going ok slowly getting my weight down, thinking of just bringing it down leading to my grading.

Wednesday 14th July

Headed to London last night for a session with Sensei Spanton, Sensei was one of England's first ever black Belts and a excellent karateka, he is Sensei Balmers teacher and graded sensei to 2nd Dan back in the seventies. We had a great session and learnt how to brush up my Higashi sho kata, from the creator himself.

That being my second session on Tuesday, my morning park training first tried me out for today.

Still managed a three mile run and some makiwara training but worn out now so going bed. Goodnight!

Monday 12th July

Makiwara after work and then onto a good basic karate session this evening. looking forward to tomorrow evening as myself and Shane are taking a trip to London to train with Shane's sensei Peter Spanton higashi karate. let you know how it goes.

Thursday 8th July

Busy on a Thursday working and teaching all day, but still squeezed a session in. Cardio workout using a podcast which works pretty well, followed with hand conditioning and competition kata.

Hungry tonight as have only had some whey protein and a handful of strawberries this being due to eating a buffet at work which bumped up the calories, and want to weigh in tomorrow morning.

Wednesday 7th July

Park again this morning, much the same cardio warm up, but mixed up the exercises 30 seconds work then right onto the next exercise completing as many reps as possible in the 30 secs. Done this 3 times

Step ups

Pull ups

Bench hop over

Press ups

Hanging leg raises

Knee tuck jumps

Squat thrusts

Burpees

Didn't get a chance to do another session today or even makiwara as was far to busy. Will blast a quick cardio session tomorrow to make up for it.

Tuesday 6th July

My post are very similar each day so thought I would stick my diet down and what I did at my park session.

Park Session

3x3 minute rounds skipping

1x2 hands only shadow sparring

1x2  knees and elbows added

1x2 legs only

Pull ups 4 sets to failure

Farmers walk (kettlebells) covering set distance 4 sets

Bench Flyes (kettlebells) 4 set 15 reps

Giant set for shoulders (kettlebells) Flyes - swings - press's 4 sets 15 reps

Super sets arms (kettlebells) seated bicep curls - triceps dips

Not a massive session but still have this evenings karate and makiwara to do. Giant sets are normally three exercises used as one GIANT set.

Supersets are normally two exercises used as one.

They are both an intense way of working out, but save time and really blast your muscles.

Tuesdays diet

6am - 40g oats soaked overnight in 250 ml goats milk, added 2 small boxes sunmaid raisins

9am post workout - 110g mackerel 2 slice Irish soda bread and low fat spread.

12.45pm - Small potion baguette 1 tin tuna with 1 tbsp mayo, added 50g cheese and grilled, small mixed salad 5 cherry tomatoes.

4pm - 1 alpro Soya yoghurt 

Red Thai chicken curry, added extra peppers and onion to sauce, 1 naan and 1/2 potion boiled brown rice.

10pm 500ml goats milk, banana and 8 strawberries 2 scoops whey protein powder, blended together as smoothie. 

Approx total calories for day - 3155

looking really at less than this but I have trained hard today and maybe need extra, tomorrows weight will tell.

I try to get protein down me as quick as possible after training helping me to recover.

Monday 5th July

Good karate session tonight, short but very intense. I applied myself 100% and loved every minute. Also had a good makiwara session with plenty of board breaking included.

Thursday 30th June

Calories down a bit now, any where between 2800 and 2500 seems to be shifting the weight but I am hungry in the evenings.

Had a couple of good sessions yesterday so took a rest today really a light kettlebell workout and a stretch.

Tuesday 29th June

Got on the wii fit and it says I weigh 14 1/2 stone, so will be counting calories a little longer as it seems to be working, I have dropped a few calories under 3000 and that seems to be shifting the last bit.

First session this morning was kettlebells down the park, nice warm weather made this a good session. Used the bells to work all my muscles hitting them from various angles. Had a small yoga workout on the wii this afternoon and followed with makiwara training. This evening at karate I just relaxed and had a good stretch.

Thursday 24th June

Managed to squeeze in a cardio workout using a podcast, puts you through a pretty good workout and only takes 25 minutes it keeps you going making it a good workout also involves using lights weights putting my muscles a much needed routine. Finished with some hand conditioning and a light stretch.    

Wednesday 23rd June

Was hoping to train harder today, but didn't manage that much.

Got in the garden and had 25 min cardio session followed by some strength work, went on to the makiwara but was worn out so only managed around 100 strikes each hand, had to refuel right after with 3 egg omelette with ham and beans.

Tuesday 22nd June

Back counting the calories after the weekends feasting.

Down the park first thing for my kettlebell workout worked all muscle groups using 4 sets, sun was shining making the workout all the better.

Got on my bike this afternoon for around half an hour warming me up for my makiwara session.

Joined in with the stretching and some set pieces at karate, before teaching kata.

Monday 21st June

Longest day of the year and my wife's birthday, diet went out the window this weekend as I took out the wife on Saturday and had a lovely meal then yesterday was fathers day so round the in-laws for bbq and today of course we went out for cake.

So tomorrow back onto it, counting the calories.

Hit the makiwara today and then had a good karate session, sparring set pieces and then work on kata.

Thursday 17th June

Did nothing today other then work and teach, yesterdays recipe although very tasty! was perhaps not the best thing to eat when my stomach is playing up too much chilli...

Hate missing my makiwara training but all i wanted to do when getting home is get in the bath.

Wednesday 16th June

similar training to yesterday, same cardio didn't use the kettlebells instead I done bodyweight workouts pull ups, press ups, sit ups etc all my exercises where timed over 30 seconds doing as many as I could in that time. Followed this up with the Rokakai grading katas up to 4th Dan.

Have been trying hard to eat well and it's paying off the weight was just over 14 1/2 stone this morning, have posted some photo's off tomorrows breakfast which I got the recipe from this months men's fitness, I will add the recipe tomorrow.

Tuesday 15th June

Started with a session down the park 3x3 minute round's skipping 3x2 minutes shadow sparring - pull up 3 sets to failure, kettlebells - shoulders, biceps, triceps, back and legs also 100 press ups. Hit the makiwara in the afternoon and then a pad session at karate this evening.

My diet yesterday was maybe 500 calories higher than it should have been so have made the extra effort today to keep it under 3000 calories, Going to bed quite hungry after only some whey protein.

Monday 14th June

Good session at karate this evening really put 100% effort in and my guts seemed ok, One of my students took us though his Shito ryu Gojushiho which he learnt himself even better as he is only 15.

had a good makiwara session followed with some breaking passing though my boards with ease now and my knuckles are getting more conditioned all the time.

Sunday 13th June

Had a great session yesterday at team training plenty of cardio using sparring and our set pieces great way to spend a Saturday morning. Had a busy day afterwards and had to work in the pub in the evening, so took today as a rest day.

My diet seems to be going as planned i am under 15 stone by a few lbs so will give myself another few weeks before shaking it all up again.

Wednesday 9th June

Been a week since posting and my stomach still is not better. Has been a funny week for training as I am covering for some one at work which means not much training getting done, all I have done is my Monday karate session and the Tuesday session, done nothing today but i need to rest my stomach so not too worried. One thing i always do is hit the makiwara don't want soft knuckles!

Sundays comp went really well for us, with the junior team performing well and the seniors also winning medals, the comp ran pretty poorly and some students did not leave until 9pm which is crazy as we all had a three hour drive home.

Pulled out of my fighting event as I had not been called by 7.30pm and after getting there at 9am I had had enough. still got another in a few weeks so hopefully things will run better.

Wednesday 2nd June

Stomach is starting to settle not perfect but getting there, much the same training as yesterday again just to get my lungs fired up and my heart rate going.

Sticking quite well to my new diet keeping to around 3000 calories per day, giving myself about 4 weeks to see what adjustments need to be made.

Tuesday 1st June

Have not been well for the past week my colitis has been playing up, so today was the first day in a week I managed any sort of training. Got my bike out and went on a ride for about 40 minutes as this was easier on my guts than running, followed this with makiwara and breaking session and a few press ups. Not ideal as this would normally be followed by a evening karate session but I am working at the nightclub tonight babysitting kids instead of adults for a change.

This weekend is my first fight since breaking my wrist at the last one in Feb, we are heading to Manchester on saturday for the Bka session the second with me as squad manager staying overnight and competing as a team on Sunday at the northern open. I feel that more practise wouldn't have done any harm.

Tuesday 25th May

Morning session down the park, some skipping to warm up and then some shadow boxing, followed up with lots of different exercises incorporating my kettlebells.

Afternoon jog today, slow going but got it done and straight on the makiwara. Karate this evening just a good stretch for myself.

Took in around 3000 calories today.

Monday 24th may

Been on a weeks holiday and put on nearly a stone, not good!!

Anyway have started my diet today, I will be keeping track of my calories i take in  each day. Also keeping away from sweets cakes and general crap food, drinking plenty of water and only having one cheat meal per week instead of a whole day. I am trying to not go over 3000 calories per day for four weeks and see where that gets me, if its going well will stick at 3000 if not then i will adjust.

Wednesday 12th May

Running this afternoon after yesterdays run I didn't think I would have a good one, but really enjoyed it got close to my pb (click runner for time) hit the kettlebells for some strength work and followed with makiwara. That's it for the day.

Tuesday 11th May

Have been keeping a food log for a week now, and I can see right away where the diet is going wrong. I tried to keep the eating as normal as possible to how I would eat without a diet, I am taking on far too many calories one day I had over 4000. I reckon I need around 3000 or less to shift from 15 stone to 14 stone, 3000 is a fair amount but I also do a fair amount of training. Over the next few weeks I will start to reduce the calories and cut out the fat, also will set a deadline which I can work to. Food log will be added soon.

Started today on the wii fit, muscle and yoga workout for around half an hour. Got my to do list sorted and headed out for a run, which was very hard going today the pollen must have been high as I was wheezing most of the way round. (times opposite) makiwara and hand conditioning followed. finished the day with a half hour blast a karate, would have been more but had to teach.

Thursday 6th May

Training today I tested a CV podcast which I am going to try at my fitness session tomorrow night. Turned out to be quite a hard workout got a good sweat up. Followed with makiwara.

Ate like a pig today took in over 4000 calories had carrot cake, nachos with cheese and chocolate oh dear!

Wednesday 5th May

Really had to push myself today just to go out running, anyway managed after my evening class. Click runner opposite for times. Followed this up with makiwara training.

Tuesday 4th May

I downloaded a excel food log to help me record my meals, have filled it in today which took some time as I am working out the calories and fat content of my foods. As time goes on this will get easier as I will be used to what calories foods carry. I didn't work out my whole days calories as time was short, but I am guessing around 3000 for today. Which with training that is about the right amount to maintain weight, but I need to lose it so this will reduce over the 2 months I have given myself.

Managed some makiwara as my knuckles have healed so that felt good, I also joined in for a good stretch and some light sparring at karate.

Monday 3rd May

Ok my diet has not been on track and as my grading date has moved i have not had the motivation. Now I still want to be 14 stone for my grading but it is such a long time away, I couldn't stay that weight all year. My plan now is to be at that weight by the end of June, this will give me a idea of how to do it. I will then sit around 15 stone until a few months out from my grading which I will then do exactly as i done over the next few months now.

My first step is to record what I eat for a week to help me see where I can improve. So as from tomorrow that's what I will do, I will report back in a week and post my records.

Had a gentle run today, left my car at the mother in laws and took a run to go and pick it up. Around 5 miles.

Wednesday 28th April

Kata session first thing this morning working through all our Rokakai katas as a warm up, and then onto my planned katas for this weekends comp. Passai, Jion, Wan sho and Ni see shi.

Tuesday 27th April

Started with Wii fit combo of yoga and Muscle workout for around 45 min's. Rested until the afternoon and then headed to the track, working on 400 metre runs. 4 laps to warm up followed by 1 lap walking and 1 lap running repeated 4 times. Karate in the evening joined in for sparring and some exercises and also had a good stretch. Still letting my hand heal before i hit the makiwara again, hope they hurry up! 

Sunday 25th April

Nice long fat burning run today, didn't try and break any p.b's just keep my heart rate at a constant and enjoyed it.

Thursday 22nd April

Took my running kit to work today so I could run straight away, used a hill just by my work which leads into hardingstone village. Run up and down 5 times which gave me a really tough workout. (click to see times)

Wednesday 21st April

Started the day off with a wii fit session, using the yoga and muscle workouts I also took up the v sit challenge against the computer and managed 100 reps before the comp gave up lol.

Down the track to work on kata this evening as I had no class on, the sun was shining and it was nice and warm perfect. Cycled down to get my legs warm and then straight into my katas, worked through the Rokakai syllabus and my competition katas. Finished off with some press ups which are getting better each day and a lovely stretch.

Let my knuckles recover a bit today after yesterday's session they are a bit tender.

Tuesday 20th April

Running down at the track today, had to dose my self with pain killers as I have bashed my big toe, which is now busied quite badly. 4 laps as warm up, and then into 1 lap walking followed by 1 lap running, with the aim of doing it as quick as possible. I repeated 4 times, jumped straight in the car for a quick drive home necked a protein smoothie and then had a workout on my kettlebells following with makiwara, also finished of with a few kicks on the breaking board. karate this evening I just had a good stretch.

Monday 19th April

News today that my grading will be Christmas, this I helped to decide upon. So that changes a few things I need to reorder my training, as I can't train as I am all year things will get stale.

Also I don't wish to cut down to 14 stone to early as maintaining that weight for some time would be hard.

so i will be setting my goals over this week for the date change, thinking of maybe staying around 15 stone but getting in good eating habits now, making it that bit easier at Christmas. Also thinking about gaining a little muscle mass to help bur the fat, this will mean maybe a gym session once a week or planning my home training better. will have to think this all over.

At least I have all year to improve now.

Saturday 17th April

Running today, went on a nice long run but took my time I am guessing about 5 miles in a time of 43.23. I have no idea if that's any good but I really enjoyed it.

Friday 16th April

Makiwara after work, late afternoon and then straight to karate where we had a good fitness session. Bleep test after a gentle warm up, we recorded everyone's levels which will give us a target for next time.

Thursday 15th April

Kata training today, spent around a hour working through my kata covering all the Rokakai katas and then spending time on my competition katas. Also had a good stretch with the junior class. 

Wednesday 14th April

Down the track today in the sunshine 20 laps (5 miles) in around 42 minutes not super fast but just relaxed and enjoyed it, finished this with stretching and exercises even managed 20 normal press ups on my wrist.

Tuesday 13th April

Wii fit this morning 7am used various exercise but didn't push too hard as wanted to save energy for my run this afternoon. Done my run around half two and really enjoyed it, the sun was shinning and it was great to get out doors in the fresh air, followed this up with a Makiwara session. To see running times click the runner opposite.    

Monday 12th April

Makiwara training this afternoon managed a few light strikes with with my week wrist, my knuckles feel soft after six weeks of no punching.

Joined in with the senior class tonight, light sparring as a warm up and worked through some basics and plenty of katas.

Saturday 10th April

Good to see lots of students at the team session today seen as it is in the middle of the Easter holidays.

Got my bike out and cycled to karate this morning as it was a lovely day, I have forgot how hard biking works your legs and gets the lungs fired up, I went slow as well!!!!!

joined with the session and had a great workout, lasting around a hour this on top of my 10 mile bike ride gave me the workout I needed today.

Friday 9th April

Karate fitness session this evening, 3 x 3 minute rounds skipping, 3 x 3 shadow boxing followed with a plyometrics session hurdle hops, bench hops etc, then on to pad work using the focus mitts 3 x 1/2 minute rounds, we followed this up with various exercise's hitting the abs hard. gentle stretch to finish.

Thursday 8th April

Working for most of the day today, but still managed to get some light kata practice more of a study really as had my netbook with my and have all the katas loaded on it. Now cut down to one coffee a day and also had at my 2 litres of water. Seemed to have lots of food though which isn't the best, but at least it wasn't chocolate it will take a few days to cut back on potions. 

Wednesday 7th April

Resting today, have had a few days of indulging eating far too much, I am not weighing myself until next Friday to give myself a chance to get all the chocolate off. I have still done some training but nothing to hard, wii fit sessions mostly and makiwara work. It is now April and I need to cut something else from my diet, going down to one cup of coffee a day and will be making sure I drink more water at least 2 litres a day, I will fill up with 2 litres in the morning and make sure I get through it. I don't need to change to much this month as my weight is going the right way, I will be supplementing with some extra protein in the morning by adding a pint of goats milk with some whey powder.

Saturday 3rd April

Running again today still burning chocolate, my diet has gone out the window until Tuesday as I have some rather nice looking Easter eggs to consume. My run to today was my best to date I really wanted a personal best and I got it, I have now took over 3 and half minutes off my time since January. I then hit the makiwara a few times and then weighed myself on the wii fit now at 14 stone 7lbs getting there slowly. One thing I have to think about is that i don't peak early and then struggle to hold my weight, as due to me breaking my wrist my grading date is up in the air, so we need to see how quickly my wrist will get stronger and set a date. It is a lot easier when I work to structure.  

Friday 2nd April

Down to the track for my run 20 laps (5 miles) stuck on my headphones and just relaxed was not trying for any record time just wanted to burn off this week ends chocolate. Hit the breaking board a few times and that was my lot.

Wednesday 31st March

Wii fit first thing this morning 7am for 1 hour. Running around midday which felt like a good run used route 1 (click runner to see times). Hand conditioning before I left for karate so not a bad day.

Tuesday 30th March

Spent the day getting my car mot, that took all day a right pain, anyway managed makiwara later in the day and joined in with karate covered lots of kumite techniques and built up a great sweat. Almost forgot done a wii fit session first thing and managed a hour on various exercises.

Monday 29th March

Karate tonight was ok, I couldn't really get going after a long day at work, done some hand conditioning earlier on.   

Saturday 27th March

Went for a run today, drove to the track and used that for my run. 16 laps (4 miles) took me about 39 minutes which is no record time, but as I still have my cough it was ok. I am thinking of upping this to 20 laps (5 miles) and using it as a bench mark and get my times down.

Friday 26th March

Have little time after work to get ready for training, but just managed some hand conditioning before heading to karate. Joined in with the fitness session, it wasn't bad got a good sweat on.

Thursday 25th March

Had a rest day yesterday, took this mid week still getting over my cough. Didn't get much other than a good stretch today. Will plan a run for the weekend so hope my chest is ok, as has not been a good week for training.

Tuesday 23rd March

Early start on the wii fit for around half hour a mixture of yoga and muscle workouts. No running today still coughing hoping will be ok tomorrow.

Joined in with light sparring and exercise at karate, got a good sweat on.

Monday 22nd March

Had the weekend off as suffering with a bad cough, dosed myself up with cold and flu pills for tonight's session and had a really good one, lots of hard basics and kata.

need to get some batteries for my wii fit as I couldn't weigh myself on Friday, and planning a session in the morning, so will see what my weight is.

Friday 19th March

Karate fitness today not a bad workout plenty of kicking, suffering with my cough still slowing me down.

Thursday 18th March

Not much today, a little Kata and some hand conditioning. Weigh day tomorrow.

Wednesday 17th march

Started with a wii fit session only 20 minutes as can't managed the upper body workouts. went for a run around midday and it was was best yet, I now feel like I am running instead of jogging click the runner to see my times.

Tuesday 16th March

Got up late today as still not too good, had a friend round doing work in the house so managed nothing in the day. Karate was pretty much the same as last night I managed to join in but it wasn't the most intense workout, but feeling unwell i suppose it doesn't matter.

Monday 15th March

Managed a light spar in karate tonight leading with my right and keeping my wrist out of the way. Also got some exercises and kata done.

Came home feeling really unwell, coughing and a bad headache.

Saturday 13th march

Nice long run today didn't bother timing it just went out to enjoy, put my headphones on had just really had a great run. Also makiwara.

Friday 12th March

Good karate session tonight, geared round fitness. Sprints, kicks and I even managed some press ups first time since breaking my wrist. Done my usual hand work on the makiwara. People are noticing my weight coming off now which helps to keep me on track, got around 10lbs to go. one thing i want to be careful of is peaking too early as i may have a little longer now due to my wrist, so just waiting to see how it is when the cast comes off. only time will tell!!!!

Wednesday 10th March

Just a run today, but as yesterday I had a great run think I knocked some more time of route 1. Click the runner to see times.

oh and managed my makiwara workout.

Tuesday 9th March

Had a great run today felt really good and took over a minute of my Pb didn't think I would have time to fit one in today, so a bonus. Started the day at 7am with a wii fit workout using exercise with the lower body and abs that's all I can do really as can't do upper bodywork properly, done some hand work on my right hand. karate tonight will be just stretching for me.

 Monday 8th march

Back to some hand conditioning today and it felt good doing it, little worried about my left hand as my knuckles will be back to normal by the time my cast comes off. Karate was good tonight just what i needed plenty of kicking and kata, all stuff that I can focus on. 

Saturday 6th March

My weight is now below 15 stone the wii fit says 14st 9lbs not sure how accurate the wii scales are but definitely below 15 so reaching my goal in the right time. went for a run today, took my time to see if i had any pain in my wrist. All was fine and I ended up running for about 45 minutes and really enjoyed it.

Thursday 4th march

Not done much just some hand conditioning, planning to join in tomorrow with the fitness session and a run on Saturday. this cast is getting in the way a little, anyway weigh day tomorrow will see how it's all going.  

Tuesday 2nd March

well as you can see my training will have to change to suit now, I will run a bit more and practise kata, I can still break with my right hand. Doctors is having another look in 5 weeks so stuck with it until then.

Anyway join in with karate as i made everyone work kicks using the pads and partners we also managed some exercise with me doing one handed press ups.

Cutting more junk out of my diet this month see opposite for details.

Monday 1st March

Well what a weekend for myself and Rokakai, started with myself travelling to Sheffield on Saturday morning for the AMA international. i left a little later than planned and ended up missing my kata event, looking at the standard although high I did feel I could have done well.

Booked a hotel for the night so I did not have to travel for the kumite on Sunday, this gave my a nice lay in and time for a good breakfast before heading to the comp. I am really looking only to fight in the veteran events this year when I can as they suit me much better than trying to fight with the youngsters. The standard was much better than I excepted, getting a bye for my first fight was not ideal but anyway straight into the second round. My fight went well after 2 minutes we both had four points which meant a extra minute added was I lost 1 - 0 but seen as I broke my wrist half way though the first two mins it wasn't such a bad loss.

So my wrist is now in plaster which will set my training back a little, will have to work on my running and maybe kata as kumite will be a no no for a few weeks at least.

I may have a broken wrist but on hearing how well the rest of the team preformed that made it better. 1 gold 1 silver and 4 bronze. come on !!!!!!

Friday 26th February

Not done much the past two days, worked some kata last night and shadow boxing and exercises tonight. As I have Saturday and Sunday to compete I am not worried about taken it easy for the past few days.

Wednesday 24th February

Took today as a rest day, wasn't planning to but just far to busy to fit any in. Am busy now right through to Monday as I am competing Saturday and Sunday this weekend.

Tuesday 23rd February

Kata first thing this morning at 7am covered all the katas I plan to compete with this weekend finished with 100 press ups.

Running this afternoon felt good on my run and if I didn't beat my pb then at least it felt good followed this up with makiwara work. All I plan at karate this evening is a good stretch.

Monday 22nd February

Hand conditioning and karate session today, covered kata and some good basics. weighing in at 15 stone now so lost a stone since Christmas going the right way.

Friday 19th February

Karate fitness session tonight, had a good workout plenty of pad work and plenty of exercises.

Thursday 18th February

Really my rest day but as I called of my karate session tonight due to the weather, had a gentle wii fit session just played the games and done a few muscle challenges.

Wednesday 17th February

Down the track this morning running through my kata, all katas worked with more detail on Jion passi seiachin and wansu what I intend to use in my next competition. The rain and sleet was coming down pretty hard and I got soaked but still hard a really good session.

Done my hand conditioning this afternoon and even managed to get some karate done in my teaching lesson tonight, so pretty good day.

Tuesday 16th February

Got up early for a wii fit session used a mix of muscle workout and yoga, had a deep tissue massage this morning on my back as it has been pretty tight lately hoping over the next few days it will loosen up.

Hand conditioning with some breaking after my wii workout.

Against advice I went for a run took my time due to the tissue massage as it feels like I have done a heavy back workout. Could have pushed harder will be trying to push myself more with my runs in the next few weeks.

Gonna have a gentle stretch tonight and that will be plenty

Monday 15th February

Karate only today as I had way to much to do after work, I took the adults session tonight and worked on kumite, starting with a light spar and then working our fighting techniques a short and sharp session but a great workout.

Sunday 14th February

Running today just to ease of my muscles from yesterdays session, went with the intention of taking my time but ended running a little faster than last time i done the same run.

Saturday 13th February

BKA session today in Manchester, had a good workout but would have been nicer with some more clubs attending.

Friday 12th February

Got up a hour early today at 4.30 and had a wii workout, knowing that I wouldn't have time later (baby sitting duty) didn't want to work to hard as have my first BKA squad session as manager tomorrow. Looking forward to it.

Thursday 11th February

Not really a training day as I work and teach all day but every time I was bored I managed some press ups 600 in total so will see how I feel tomorrow.

Wednesday 10th February

Kata again down the track and just some hand conditioning, not much to write about really still have a cold.

Tuesday 9th February

7 am start with kata at the track around a hour's worth and then home for breakfast. planned a run but decided  against it as my cold is worse on to my chest a little. Done a little bit at karate but not as much as I wanted around 250 kicks and plenty of sit up's chest not that great so was taken it easy. also took the dog out and managed some breaking.

Monday 8th February

Plenty of press ups today dropping and doing sets of 25 every time I got bored at work which was a lot. wish I could say I tried hard a karate but have a cold and cough which effected me managed some kicking and a few basics.

Sunday 7th February

Had a busy day, so only managed a walk with the dog followed with 100 press ups, 100 sit ups and 100 squats and hand conditioning.

Saturday 6th February

Teaching the team session nice and easy for me as i done my bit last night, which was good as I still had my cold.

Took the dog out and done some hand conditioning later in the day.

Friday 5th February

Another worth while trip to Bristol, was not feeling the best as I had a bit of a cold so dosed myself up with cold and flu pills and got on with it.

Thursday 4th February

Rest day saving myself for tomorrow.

Wednesday 3rd February

kept awake again last night so another lay in, was hoping to do all my training early. Running this afternoon same route as yesterday but felt a bit faster (times click opposite) straight on to breaking and some hand conditioning.

Fitted in my press ups between my teaching sessions only managed 80 before a quick rest and completing my 100 also managed sit ups squats etc.

Tuesday 2nd February

Not the start I hoped for as my daughter kept us awake most of the night, so lay in bed longer than planned. I had hoped to have done a wii session first thing and a run later on but only managed the run (click opposite) not a fast run as my Achilles is really tight from last nights session, so didn't want to hurt it more.  followed that up with hand conditioning and board breaking.

karate this evening I was really tried, managed the warm up and felt a little better. Couldn't join in as there was odd numbers so during every round my students done I lightly worked my hands and legs, finished with a gentle stretch.  

My bathroom scales are broken so can only weigh myself with the wii fit, not sure how accurate they are but they say I am under 15 stone. I am feeling lighter but maybe not that light. Will be buying some new scales soon.

Monday 1st February

On to 86 press up's when I wake, Hand conditioning after work and on to my breaking board. On a new board now so took my time and will build the breaks up.

Karate tonight was a great session, I put every thing I could into it. Today was not a great day to adjust my diet as I was staving after karate and could only have a glass of milk, going to bed before I get to hungry.

Sunday 31st January

Didn't feel up to much today so had another rest day, my diet was due to pick up the pace tomorrow but have myself a little reprieve my grading is some time in may, as we are busy with club gradings and comp's in march. So I now have a little longer to prepare.

What I will do from tomorrow is cut out fats such as marg etc from my diet and also limit my caffeine intake to two cups of coffee a day, as I want the caffeine to work for me during my grading and give me the kick I need. I will also cut out food later at night after training all I will allow myself is a pint of goats milk for the protein.

Saturday 30th January

Teaching the Rokakai squad session this morning didn't join in as I done plenty the night before. Fitted in a wii fit session and board breaking and makiwara.

Friday 29th January

Travelled to Bristol after work again today and had another top session.

Thursday 28th January

Rest day

Wednesday 27th January

Training at the track first thing this morning all my katas covered. breaking  again today after walking the dog, ten breaks and then onto the makiwara.

Planned a run this evening but after teaching didn't have much time left as have to get all my kit ready for Fridays trip to Bristol. Will make the effort to get up and do a early wii fit session.

Tuesday 26th January

Running this afternoon done my shorter run due to time (click runner to see times) this is the run I do when I want to push myself, it must be no more than 2.5 miles so I can go that little bit faster.

Hit a target I set myself a long time ago, wanted to make sure I could break through my breaking board 10 times in concession before moving on to the stronger board. well I have done it and I will move on to the next board Monday. Finished off with some makiwara and hand conditioning.

Joined in at karate this evening, pad work a few exercise and finished with some kata work.

Monday 25th January

Managed a wii fit session this afternoon, it was my hardest yet. I have managed to unlock the higher reps setting and they push you pretty hard. Once I had done this went and done some Makiwara training and some board breaking, my knuckles can feel it now.

Karate this evening wasn't too hard for me but did manage to get some light sparring done, this got me nice and warmed up as I used plenty of movement.

My weight has come down but not as quick as I had hoped, the reason being that I have not really followed a diet as such but just cut out food groups i.e.; chocolate crisps full fat fizzy drinks. All my other meals are just normal. Come Monday that will change and i will be following a strict diet, which I will post on here.

Sunday 24th January

Nothing much to say about training some hand conditioning and walked to dog,

Had a Mc Donald's as this is my no rules Sunday and was shocked to find out I had around 1200 calories in one meal, the burger (big tasty was 885 calories) will be avoiding that burger in the future.

Saturday January 23rd

Teaching the team session today and not joining in recovering after last nights session.

Friday January 22nd

Travelled down to Bristol after work today to train at the Bristol Dojo, long way to go but I am training with some of the best sport karate fighters in England. When you reach the top of one class put yourself at the bottom of another, it's the only way to improve!!!

Thursday January 21st

Rest day saving myself for my Friday session

Wednesday January 20th

Kata down the track today, trained for about a hour covering all my kata spending more time on wanshu and seisan.

Hit the makiwara later on in the day and done some hand conditioning and a few breaks.

Tuesday January 19th

Running this afternoon didn't try and set any records as I was not feeling too good, so stuck on my headphones and just enjoyed the run. (times click opposite). After lunch done a workout on the wii fit for around 30 minutes. 85 press ups this morning.

Managed to get quite a few rounds of are sparring techniques in using numbers 1-6 this got us nice and warm ready for some kata practise.

Monday January 18th

Plenty of sparring at karate this evening, despite hurting my leg at work today. Took ten weeks for the last leg to heel now I have done the same type of injury to the other leg, Hoping it is not gonna set my training back too much.

Sunday January 17th

Sundays are my day to relax but to make up for Wednesday I went down the track and worked my kata. had a really enjoyable time just went through my shitei katas in the fresh air.

Makiwara and some breaking techniques when I got home.

Saturday January 16th

Rokakai Team training today, just getting back into the swing of things we have had too long break from competition and have lost the edge a little. Anyway good session had plenty of set piece work and some good sparring.

Friday January 15th

Weight this morning 15st 8lbs heading the right way. Went running this evening followed by some board breaking and a gentle stretch.

Click opposite to see running times

Thursday January 14th

Got up at 4am today was the only time I could find to do some training, 85 press up's and onto the wii fit for a 40 min session.

Managed to squeeze some kata practice in before Karate tonight working on Wansu and seishan.

Wednesday January 13th

Took today as rest day, was not feeling that great.

Tuesday January 12th

Onto 80 press ups now, then straight downstairs for a wii fit session 10 min jogging to warm up followed by a 30 min muscle and yoga workout, all before breakfast.

My second session was running (click picture opposite for times)

Saved myself at karate tonight ready for my planned morning session.

Monday January 11th

75 press up's first thing, then Karate this evening managed to get a bit done myself joined in with sparring and had a good stretch.

January 10th

No rules Sunday WAHOO!

Normally Monday would be weigh day but I think Fridays will be a better idea from now on. Mondays after no rules Sunday always made me heavier.

January 9th

Our team session today quite good turn out considering the weather, worked on techniques with partners and managed some sparring, a good start back to the year.

January 8th

The weather stopped my plans for today as I was supposed to be going to Bristol for kumite practise, thought better off it did not want to get stuck.

Went for a run instead my first in about 3-4 weeks (times click the runner to the right.) My plans for my runs are to keep them short but increase the  speed I want to push my heart rate up and get maximum fitness. I will record my times and push myself to beat them each time. Took my time today making it easy to beat next time.

As soon as I finish my run I done some breaking in the garden and then a wii fit muscle workout lasting around half hour

January 7th

Kata today not a hard session studying Seishan trying my best to commit it to memory.

Started the day with my press up and managed 65 so getting there slowly.

January 6th

Still have not been running yet! Had to go work this morning just for a few hours took my training kit with me and went straight to the running track afterwards, worked through my katas which really need to practise more a few weeks off and I struggle with them.

My second session today was wii fit again! 10 min's jogging to warm up and into muscle workouts, three weeks ago I would have laughed if someone said I could get a good workout form using the wii, but it really is a good workout! I skipped the games and used the more serious stuff, half of the exercises I had problems with making me realise my core is not as strong as I thought.

I was planning to add in my strength workouts next week using kettlebells and my sledge hammer and tyre, but might consider using the core workouts on the wii fit. 

January 5th

61 press up's first thing aching all over after yesterday. intended to go running early but the snow soon stopped that, I am not risking injury on the ice and snow. Stuck on the wii fit again, not the session I want really but stick on the jogging and do it properly and it gives you a good workout, 45 min session.

Took the dog out for a good 20 min walk and worked on breaking techniques in the garden, Makiwara still too frozen to use.

Karate was a little better than last night, plenty of sparring work and some basic ippons, nothing too hard but I will pick the pace up soon.

January 4th

Training really starts today,60 press ups as soon as I woke up this I will do every weekday morning until I can do 150 a figure that 4th Dan's around my age should not have a problem with.

Was intending after work to take the dog out and hit the makiwara before karate this evening. But ended up shifting boxes at work for the girls in the office 4 hrs worth, next time my boss say's he has a nice little job for me I am running a mile (would be easier) this wore me out and I needed a rest when I got home. Did try and hit the makiwara but it is frozen solid and my knuckles are already tender so gave it a miss.

Gentle first session back to karate I was teaching so hard to get a good work in, managed some simple basics and some kata but my head was up my a**e and could not concentrate well. Hope to improve upon this tomorrow.

January 3rd

No rules Sunday, once a week I give myself a break from dieting and sometimes training. I get all my cravings out of the way and this helps me stay focused during the week, as I am writing this I am looking forward to a lovely tiramisu yum yum.

Dog walking for about half hour followed by Makiwara training and later in the day a half hour wii fit session.

karate starts back up tomorrow so my training will become a lot harder and more focused leading to my grading.

January 2nd

Today's training did not involve much a half hour session on wii fit which got me working well and my legs were stiff from yesterday. No makiwara training as my knuckles were a little swollen too.

Cheated already could not resist a glass of wine as all the family came round.

Will make up for it tomorrow.

1st January 2010

Ok for the next few days my training will be light as Monday is really the day to knuckle down. My goal weight for march is 14 stone, weighing myself this morning I was 16 stone "have I really put on 3/4 stone in two small weeks over Christmas" anyway 2 stone to lose wow!.

My plan is not to start a full diet right away as I find this too hard, I will start with cutting out food groups so starting this month with chocolate crisps and full fat fizzy drinks. I always have a cheat day once a week normally Sunday, this helps me be good six days a week and I can have all my cravings in the one day which does more good than harm for me anyway. I have also given up alcohol for the next three months, I don't really drink a lot anyway but I now won't have any. I have a lovely bottle of wine put by for when I pass my grading.

Today's exercise starts with walking the dog followed by a quick session on the makiwara, and then some wii fit, which I got Gill for Christmas and gives quite a good workout. Not the most intense session but a start.

I will also try to add pictures and video when possible to give you a better idea of the training I use.

Come back and keep a check on what I am doing and any question drop me a mail hollandbrn@aol.com

Goal

4th Dan Grading

14 Stone

________________________________________

Running Diary Click Above Picture

Diet Click Above Picture