Shawn Michaels I am...

Well not really. But last night we learned how to do the side thrust kick, which is known in the world of professional wrestling as the Super Kick, or Sweet Chin Music.

So watch out. If you're 3 feet tall or less and piss me off...kiai! You'll take one to the chin!

Shawn Michaels I Ain't

Still learning Shotokan Karate... yesterday, we practiced side snap kicks, which are the precursor for a side thrust kick (aka Sweet Chin Music). Needless to say, I'm still a little clumsy at this point.

But I didn't hurt anyone, including myself, so everything is great so far. I'm actually considering sticking with it after the six-week intro classes are done.

Jamie Eason & Ronnie Coleman

Cool! Jamie Eason and Ronnie Coleman are going to be in Lincoln this weekend.

104-1 the Blaze is heading to Max Muscle (7301 S 27th Street suite 140) on March 29th from noon to 3pm.

Join the Animal and check out the Largest Sale in store history. Everything in the store is 27% to 75% off.

The Max Girls will be handing out free samples. There will a raffle for free supplements. And a free T-shirt with any purchase over $25.00 (limit of 1). Max Muscle will be open from 8am to 6pm Saturday March 29th for you to take advantage of these great specials.

And no, we didn't just put up these pictures so you'd have something to keep you from working. You can meet fitness competitor Jamie Eason along with bodybuilding legend Ronnie Coleman at Max Muscle. They will both be at the event from noon to 5pm.

Can't make it in during the sale? Max Muscle offers free shipping on all mail orders.

Click the links for pictures of Jamie Eason. Totally worth it :)

KIBZ: Local Events
Max Muscle

Five Exercises You MUST Avoid If You Want To Stay Injury-Free

Here's a great article on what to avoid when training.

Bodybuilding.com - Nick Nilsson - Five Exercises You MUST Avoid If You Want To Stay Injury-Free!

To Stretch or Not to Stretch? The Answer Is Elastic

NYT article about stretching.

To Stretch or Not to Stretch? The Answer Is Elastic - New York Times

YouTube - Exercise

This one's for the dart team.

YouTube - Exercise

Weight Loss and Diet Journal

This is a pretty good site. You can enter what you eat and track your calories, weight, and exercise. And it's free.

FitDay - Free Weight Loss and Diet Journal

New Year, New Workout

I'm going to try a new workout that Rev from the Muscle and Fitness message board sent me a while back.

It's your basic 12-week program that starts off with full-body and then moves to a three day (push/pull/core) split.

Should be fun getting back in the game. I'm tired of screwing around.

Beginer_Workout_plan.doc

Training split

Here's my current training split. It's based on a program from the Muscle & Fitness/November 2007 issue. I just finished the second week. So far, I'm really feeling the results and have increased my squats and bench by about 20 lbs each. The plan is to stick with this for twelve weeks and then see where I'm at after that.

Day 1
5 Minutes Warm Up
Bench 3x10
Incline Dumbell Bench 3x10
Standing Barbell Shoulder Press 3x10
Upright Rows 3x10
Bent-over Rows 3x10
Pulldowns 3x10
Barbell shrugs 2x10
Dumbell shurgs 2x10
Kneelifts 3x10
Crunches 3x15
10 Minutes Cool Down

Day 2
5 Minutes Warm Up
Squats 3x10
Leg Press 3x10
Romanian Deadlifts 3x10
Standing Calves 2x10
Seated Calves 2x10
Close-grip Bench 2x10
Triceps Pressdown 2x10
EZ-bar Curls 2x10
Preacher Curls 2x10
Reverse-grip Curls 2x10
Wrist Curls 2x10
10 Minutes Cool Down

Day 3
Rest (manditory)

Day 4
5 Minutes Warm Up
Bench 3x8
Decline Dumbell Bench 3x8
Standing Barbell Shoulder Press 3x8
Lateral Raises 3x8
Bent-over Rows 3x8
Reverse-grip Pulldowns 3x8
Barbell Shrugs 2x8
Behind-the-back Barbell Shrugs 2x8
Reverse Crunches 3x10
Machine Crunches 3x10
10 Minutes Cool Down

Day 5
5 Minutes Warm Up
Squats 3x8
Leg Extensions 3x8
Leg Curls 3x8
Standing Calves 2x8
Leg Press Calves 2x8
Close-grip Bench 2x8
Overhead Dumbell Extensions 2x8
EZ-bar Curls 2x8
Incline Dumbell Curls 2x8
Reverse-grip Curls 2x8
Reverse-grip Wrist Curls 2x8
10 Minutes Cool Down

Day 6
Cardio or rest

Day 7
Cardio or rest

Kiss Cardio Goodbye, and Lose Weight

This is an interesting read. I'm not sure if I agree, but he makes some good points.

"I ask people all the time, "How are you exercising to lose weight?" Most answer, "cardio." I ask them, "Is it working?" They say, "Well, no, but I just need to do it more often and for a longer period of time." If something isn't working, you are going to do more of it? You keep doing the same thing over and over again and expect a different result? Albert Einstein had a name for this type of logic: insanity."

ABC News: Book: Kiss Cardio Goodbye, and Lose Weight

Kurt Angle's been naughty...

Kurt Angle, a 1996 Olympic gold-medal-winning freestyle wrestler and now a star professional wrestler, received two prescriptions for trenbolone and one for nandrolone between October 2004 and February '05. (Angle did not return messages left with his spokesman.)

SI.com - More Sports - RX for Trouble: Inside the Steroid Sting - Tuesday March 6, 2007 11:47AM

I run races sometimes

I did a four mile race in my hometown yesterday and ended up with a medal (15th) and a 34 minute finish. It's down from the last couple of times I ran it, but there's some improvement from last month's 5k race.

Now I'm going to take a break from running and get back into lifting for a few months.