My shoulders are tired from last night's Lau Gar session so I should adjust. My plan is to try to repeat last week's workout (particularly on the chins), rather than pushing for new ground.
I have only eaten a tin of sardines since yesterday lunchtime, and in addition have had maybe four of five cups of instant coffee with a splash of milk. I am not feeling hungry but am feeling rather sharp and psyched for the workout....
Warm Up (5 mins)
Main (30 mins)
1a. Planche Variations (30s, 10s, 5s)
1b. Pillar Jumping (8/7, 8/7, 8/7)
2. Handwalk/MBTs/Shoulder Press (Distance, 10 per arm, 1x4x18kg)
3. Chins (11, 11, 11)
4. Lever Variations (30s, 10s, 5s)
5. LGKF Forms *(optional)
- KAY BOON SAU FA - Basic hand movement
- JORN SAU - Set hand movement
- CHARP CHOI - Drilling punches
- FAR KUIN - Flower fist
- FAI LOONG GEE - Finger movement of the dragon
- LAU GAR LUK HUP KUIN - Fist of six co-ordinations
- BAC PYE JURN - Palm of the bac pye mountain
CGD: "So you're pretty strict with your diet?"
Asclepius: "Erm, if you mean by that 'do I restrict calories', then 'no'! But I do avoid bread, rice and pasta and I eat lots of animal fat."
CGD: "So you eat lots of protein and avoid carbohydrates?"
Asclepius: "Sort of. I eat lots of animal and include the fatty bits. The other half of the plate is filled with veg, so I don't really avoid carbohydrate and if anything, this diet is high in fat."
CGD: "So you're diet is high protein?"
Asclepius: "Well, I guess so, but it is also high in fat."
[CGD nods sagely whilst muttering in reflection on my 'high protein diet']. I am not sure he heard the words 'fat' even once in that exchange!
As for the workout, the chins went to expectation and felt a bit easier than last time. I upped the pillar jumps by one rep per set (felt quite tired by the end). The big news is four completed backflips which takes my TBFF to 10! The planche variations felt solid, but the levers felt 'tired'.
I am uninjured (although my right shoulder aches a bit from the intensity of this workout) and generally in good shape. I have a big DL day coming up and then a week off.
Weight is 81kg - so that is a 2kg loss in a matter of days. This will be due to my fast since lunch yesterday and some dehydration from the workout. I intend to eat BIG between now and this evening! Feeling in a good place. ;)