Shotokan

Workout 3: 11/13/13 Daily glute or core workout: Trapbar deadlifts - 145 x 6 warm up 155 x 8. Foam roller, tennis ball and other pain maker usage: Foam roller on quads. Leg raises and static stance training at least three times a week: I did side, front and back leg raises for 1 sets of 15 reps each Cut my gluten intake by 80% or more: Had some breaded white meat chicken and a donut today. Not sure about the gluten because I don't know what was in the breading or the donut. I really needed the donut. Write more: Working on a blog post for Shotokanplanet.org from Karate class last night.

Workout 2: 11/12/13 Daily glute or core workout: Trapbar deadlifts - 145 x 6 warm up 155 x 7. Foam roller, tennis ball and other pain maker usage: Foam roller on quads, hams and glutes. Leg raises and static stance training at least three times a week: I did side leg raises for 2 sets of 15 reps each leg and then a single set for the front and back leg raises. Static horse stance for 60 seconds and static back stances for 30 seconds each leg. Cut my gluten intake by 80% or more: Clean eating day except for some ragu sauce again. I think the ragu might be a problem so I am going to not have that for a while. Write more: Worked on text for my portfolio website. Tough Karate class too but it felt good. My hips were working well!

Very true!

Will do. I have tried of lot of stuff since my flare up almost three years ago. I also had issues when I was younger (35 years ago and then about 25 years ago) but I never knew what it was until I was in my mid 40's. I have been wanting to outline what I learned over the last few years and as soon as I get it done, I will share it with you.

It really scares me when the deep tissue guy tells me that I must have a very high pain tolerance. I am going to need to bring a mouthpiece if it gets any harder.

I have been told that I do have arthritis in both hips but that's not going to stop me. I do have a tendency to get a lot of knots in not only my calves but most the muscles in the legs too. I will offer some advice to many of you who are still young, this is something that my Sensei shared with me, "don't get old". He told me that but sadly, I was already old when he told, I certainly hope my son listens to him.

I have been getting worked on for a few months now and even though it is painful, the deep tissue work is really helping. I have 30 plus years of scar tissue in my hips that need s to be broken down. One of the most painful things he does is he jams his fingers into my hip flexor and then makes me put my leg as far behind me as possible. When it won't go any farther, he helps torture me more by pulling my leg back for me. I cannot believe the things I have gone through to help my kicks. LOL

The hips are starting to loosen up a bit. Still very tight after 30 years of desk jobs but there is some progress with my internal hip rotation. My calves are a different story and have always been really right for some reason. The deep tissue guy just loves to see me squirm when he digs into them. Thanks!

Welcome Taijibum and good luck your goal!!! I understand about trying to train Iaido in a small space, my ceiling shows that all too well.

Congrats on the new job!!! That is awesome!! Keep up the good work!

That sugar is a real enemy isn't it but I know you can beat it! I did the cut back on sugar goal during the last challenge and it was much easier as the 6 weeks went on. If I wanted something sugary, I would just have something like one bite size candy bar and then I was fine. I have cut down on my sugar intake by at least 50% if not 75%. Good luck with all your goals!

Congrats on the new house!!! Those are some awesome goals! You can do it!!!

Workout 1: 11/11/13 Daily glute or core workout: Trapbar deadlifts - 145 x 12 - time to add some weight. Foam roller, tennis ball and other pain maker usage: I visited my deep tissue guy yesterday and he did some work on my calves and my left hip flexor. I cannot describe the pain that he puts me through but it always feels good after he is done. Leg raises and static stance training at least three times a week: I did side leg raises for 3 sets of 10-12 rep each leg and then a single set for the front and back leg raises. Cut my gluten intake by 80% or more: I don't think I had any gluten at all unless the Ragu sauce on my gluten free noddles had some in it. Cutting out the gluten seems to really be helping reduce the inflammation in my body and especially my stomach. Write more: I published a blog post on one of my blogs.

Thanks!

Thanks Zuel! I am glad you are back!

Thanks my friend.

This is my fourth 6 week challenge. I made great progress on my last 6 week challenge but now it's time to fine tune my workouts and get more specific. Daily glute or core workout: I did this during the last challenge and I plan on doing the same this time too. I am still going to do at least one movement per day but I have to do at least one set of trapbar deadlifts each day. This is one exercise that seems to work my entire body, except for pushing movement. I hope to add a core movement and a pushing movement too but I have to at least do the trapbar deadlifts every day. I have already been doing the daily trapbar deadlifts since the end of the last challenge and I really like it. I have been using 145 pounds for at least 6 to 12 reps, depending upon how I feel each day. I am hoping to get the point where I am doing sets of 6 to 8 with 300 pounds but I am willing to take my time to get there. Foam roller, tennis ball and other pain maker usage: Trigger points in my glutes are still a major pain in the butt so I am going to continue to use the foam roller, stick or my deep tissue guys each day to bring them to there knees or wherever they belong. I work at least one area each day, mostly my glutes but my quads and calves are mixed in there too. Leg raises and static stance training at least three times a week: Side and back leg raises and knee raises to the front are in the plan this time. I need to continue to improve my range of motion and also get my strength up in the hips so the leg raises are the part of the attack plan. I also want to improve my Karate stances and static stance training is in the route that I plan on taking to do it. These will be done at least three days a week, hopefully more. Cut my gluten intake by 80% or more: This is something that I have been trying to do for some time now and I think this time, I can do it. It should help with my Crohn's disease and I am hoping it will make me feel better overall and keep the inflammation in my body at bay. Write more: Last time, my goal was to write at least 750 words per week and I did at least that but now it's time to bump it up to 1000 words per week and I want to publish at least two blog posts each week.

What are some things you learned about yourself this challenge? It is very easy for me to form a habit if I do something each day. Even if I only do one set of 6 reps, I have found that it is better than nothing. Did you find any particular modes of training that you are particularly in love with, that you weren't before? Not sticking to a set training plan is something that helps keep me interested. If I have something in place, I find that I talk myself out of doing it whereas, if I just go and do what I feel like doing I have a good workout. What have you learned about fueling yourself via food and sleep? Food and sleep are two of my biggest enemies. I cannot seem to get enough sleep because there aren't enough hours in the day. I know that I am stronger and can recover better with more sleep but until someone tells me how to win the lotto or pays me to sleep I am going to have get by on 6 or less hours of sleep each night. Food is another arch enemy. It seems that my body is going through a change of some sort and it seems that it like to form new food allergies that I never remember having before. I used eat many things without any problems but now I have am finding myself fighting with most foods. Dealing with crohns disease for the last couple years has really messed with my nutrition but it certainly has helped me get and keep my six pack. How are you going to act upon what you've learned? I am going to continue learning as I go along. One thing that has helped me a great deal is posting my progress in the community and it is nice to have someone to share my workouts with. I just wish that the challenges were a little closer together date wise. The two week gap is a long time.

Last workout of this six week challenge: Earlier today I was in our Karate clubs annual kick for cures event for good causes such as cancer, autism and other illnesses to help students and families in my club. This event lasted two hours and in that time we did 1650 Karate techniques that included kicks, punches and blocks Needless to say, this was the easiest year for me yet. I pushed myself harder than years gone past but I still has energy left and felt that I could have kept going. Even though it was done seven hours ago, I am not too sore. This was certainly a milestone for my training and a great way for me to end this challenge today. I also did: Trap bar deadlifts - 3 x 145 x 7, 7, 6 reps for total of 21. Foam roller on the hamstrings and some stick work on the outside of my calves that have been bothering me since Friday for some reason. I ended my workout with 5 Iaido katas and some Shotokan Kata. Also I have written and published more for my blogs over the last six weeks than I have in a long time. The only thing that I didn't keep up with was the kicks every other day. I only did those a few times a week but more than ever before. I'm looking forward to the next six week challenge.

That was the main reason for the trap bar. Since my pelvis is tilted down, I have a hard time getting my hips in the correct position for deadlifts and squats but the trap bar easily allows me to get almost the same benefits but without too much stress on my lower back.

Workout 38: Started out with the five minute mobility drill. This simple routine is getting easier every time I do it and I have only done it a few times. Trap bar deadlift - Set 1 & 2 for 6 reps and set 3 for 7 reps with 145. I want to do up one rep a day until I increase the weight. Pushups - 15 - I am just doing these to get some upper body blood flowing. Foam roller on the hamstrings, calves and glutes. Shotokan and Iaido kata

Thanks. From the research that I have been doing, the trap bar deadlift is supposed to give a lot of bang for the buck. My main purpose is that I need to make up for 20 years of glute deactivation and this move seems to cover that and give me more benefits too.

Workout 37: 5 minute mobility drill Trap bar deadlift - 3 x 145 x 6 Foam roller on glutes and hamstrings Karate kata and a bunch of Iaido katas in Iaido class. Here's a new goal that I wanted to save for the next 6 week challenge but I am starting it now. My goal is to do trap bar deadlifts everyday. This is one exercise that seems to work almost the entire body, except for pushing movements so I might add some pushups to the workout every day too.

Changing course when things aren't working and realizing it sooner than later is a gift. It is so important to be able to analyse what it working and what is not and make the changes unlike many who continue to do the same wrong things and expect a better result. Keep up the good work!!!

I am late to the party again but I often use breathing meditation. I inhale from my hara (belly) for 4 seconds, hold my breath for 4 seconds and then exhale evenly for 10 seconds. I do this while I am driving to and from work and it helps to calm me down and focus not only on my driving but also on the podcasts that I listen to during the drive. I have been able to reach that state a few times while training in Karate and Iaido but those moments are few and far between. When it does happen, it is almost automatic and my katas reach a level like never before. I just need to find a way to flip that switch on demand.